Umlomo ungomunye wemingcele phakathi kwezwe langaphandle nomhlaba wangaphakathi womzimba. Kulapha lapho kuqala khona inqubo ende yokugaya ukudla , inqubo evame ukuphazamiseka yindlela yokuphila ecindezelayo echaza izimpilo zethu noma imikhuba engemihle ebeka engcupheni ikhono lomzimba lokumunca izakhamzimba ezibalulekile. Uhlelo lokugaya ukudla olunempilo alugcini nje ngokuvumela ukumuncwa kwezakhamzimba kodwa futhi luyisithiyo esiyinhloko sesimiso sokuzivikela komzimba kanye nesisekelo senhlalakahle yengqondo.
Imithetho eyisisekelo yokugaya ukudla okuhle
Kunemithetho eminingana okungafanele siyigweme uma sihlose ukugwema izinkinga zesisu, kodwa kunalokho sithuthukise inqubo yokugaya ukudla futhi sigweme izimpawu ezifana nokungasebenzi kahle kokudla noma ukusinda ngemva kokudla.
- Yidla kancane futhi uzolile: Umthetho wokuqala ukuzinikela okungenani imizuzu engama-20 kuya kwengama-30 ekudleni. Uma uthukuthele, ucasukile, noma ucasukile, kungcono ukuvala amehlo akho, uphefumule kakhulu, bese uphumula. Ungadla ngokuphephile kuphela uma unempilo enhle. ukucindezeleka okungapheli Kuvimbela ukugaya njengoba umzimba uqondisa izinsiza empendulweni yokulwa noma yokubaleka, kunciphisa ukukhishwa kwesisu.
- Hlafuna kahle ukudla: Ukugaya okusanhlamvu, amazambane, kanye nemifino kuqala emlonyeni. Ukugaya nokuxuba ne- amatheAmaprotheni aqukethe ama-enzyme afana ne-amylase aqinisekisa ukuqhekeka kokudla kokuqala. Ukuhlafuna ukuluma ngakunye cishe izikhathi ezingu-20 kuvimbela ukwakheka kwegesi futhi kunciphisa umthwalo womsebenzi esiswini.
- Gcina umswakama: Ukuphuza amanzi kubalulekile ekuncibilikiseni izakhamzimba nokugcina indle ithambile. Kunconywa ukuphuza cishe amalitha ama-2 ngosuku, kodwa ugweme ukusetshenziswa ngokweqile. uketshezi oluningi ngesikhathi sokudla noma ngemva nje kokudla, njengoba zinganciphisa ujusi wesisu futhi zinciphise ukugaya ukudla.
- Lawula izinga lokushisa kanye nomthamo: Akukhuthazwa ukudla kakhulu (gwema ukudla ngokweqile) noma ukudla ukudla okubandayo kakhulu noma okushisayo, ngoba kungacasula ulwelwesi lwesisu.
Ukudla okuhlakaniphile ukuze ugweme izinkinga zesisu
Lokho esikudlayo nendlela esikudla ngayo kunquma isivinini sokuhamba kwamathumbu ethu. Ukuze sikuthuthukise, kumelwe sigxile kula maphuzu alandelayo:
I-Fiber kanye Nempilo Yamathumbu: I-fibre yokudla ibalulekile ekulawuleni ukusebenza kwamathumbu nokuvimbela ukuqunjelwa . Kunconywa ukuthi udle amagremu angama-20 kuya kwangu-35 nsuku zonke ngezithelo, imifino, ubhontshisi kanye nokusanhlamvu okuphelele. Imbewu yefilakisi nayo ingafakwa ukuze kuthuthukiswe ukugaya ukudla. Kubalulekile ukufaka i-fibre kancane kancane ukuze ugweme igesi eningi.
Ama-Probiotic Nokudla Okubilisiwe: Ukudla i-yogathi yemvelo, i-kefir, i-sauerkraut, noma i-kombucha kunikeza amabhaktheriya awusizo avuselela i -microbiota yamathumbu . Lezi zinzuzo zokudla ukudla okufakwe emanzini abandayo nokubilisiwe kunciphisa ukuqunjelwa, kuvimbele ukutheleleka, futhi kuthuthukise ukumuncwa kwezakhamzimba.
Gwema Izinto Ezicasulayo Nokudla Okucutshungulwe Kakhulu: Kubalulekile ukunciphisa izinongo ezicasula ulwelwesi lwesisu, njengosawoti omningi , izinongo eziqinile kakhulu, isinaphi, utshwala, ugwayi, kanye nekhofi omningi. Izingozi zangempela zokudla okucutshungulwe kakhulu , okucebile ngamafutha e-trans kanye noshukela ocolisisiwe, kuphazamisa ibhalansi yamagciwane kanye nokugaya ukudla kancane.
Ezinye Izindlela Ezinempilo: Esikhundleni sikasawoti, sebenzisa amakhambi adla ukudla okunempilo njenge-anise, i-fennel, i-sage, i-cumin, noma i-cardamom. Ngesidlo sakusihlwa, khetha ukudla okulula (isobho, amaprotheni angenamafutha, imifino ephekiwe ngomusi) okungenani amahora ama-2 noma ama-3 ngaphambi kokulala ukuze ugweme i-gastroesophageal reflux.
Amakhambi emvelo kanye nokusekelwa kokwelapha
Uma ukugaya ukudla kuba kancane noma kube nzima, imvelo inikeza izixazululo ezisebenzayo:
- Ukufakwa Kwesitho Sokugaya Ukudla: La i-chamomileI-lemon balm kanye ne-linden zisebenza njengemithi yokudambisa isisu. Ijinja inhle kakhulu ekunciphiseni isicanucanu kanye nokuvuselela ujusi wesisu, ngakho-ke ungazama. izindlela zokusebenzisa i-ginger Ekhishini. I-Peppermint kanye ne-spearmint kusiza ukukhulula imisipha yamathumbu.
- Izitshalo Ezithile: I-Anise ne-fennel zilungele ukususwa AmaGesiAmaqabunga e-artichoke kanye ne-black radish kukhuthaza ukukhiqizwa kwe-bile esibindini, okwenza kube lula ukugaya amafutha.
- Izixazululo Eziqondile: El isoda lokubhaka Uma ixutshwe emanzini, ingaqeda i-asidi ebukhali. imifino ye-carbón Isebenza njengesiponji, imunca ubuthi namagesi, okwenza kube usizo ngemva kokudla okunzima.
- Amafutha Abalulekile: Amafutha e-peppermint ayaqeda izinhlungu; amafutha e-ginger ayaqeda izinhlungu, kanti amafutha e-fennel ayalimaza umzimba. Kufanele asetshenziswe ngokucophelela futhi axutshwe namafutha emifino ukuze kuhlikihlwe isisu.
Indlela yokuphila kanye nokuvimbela ukuphazamiseka
Impilo yokugaya ukudla ayixhomekile ekudleni kuphela, kodwa futhi nendlela yokuphila ephelele :
- Umsebenzi womzimba: Ukuhamba imizuzu engama-30 ngemva kokudla kukhuthaza ukunyakaza kwamathumbu. yoga (ukujika kwesimo somzimba) kanye ne-Pilates kusiza ekuhlikihleni izitho zangaphakathi nokunciphisa ukucindezeleka.
- Ukuphathwa Kwemizwa: Prakthiza ukucabangaUkuzindla noma ukuphefumula esiswini kunciphisa i-cortisol, ukuqonda ukuthi Imizwa ithonya umzimba wakhoukuvimbela uhlelo lokugaya ukudla ukuthi lungavuvukali noma lungasebenzi.
- Ukususwa Kwe-Toxification Ezikhathini Ezithile: Ngesikhathi sokushintsha kwesizini noma ngemva kwezikhathi zokuphuza ngokweqile, kuyanconywa ukwenza ukuhlanza nge-milk thistle, i-dandelion noma i-burdock ukuze kuhlanzwe isibindi nezinso.
- Ukulala Nokuma Kwesimo: Ukulala ngokwanele nokugcina ukuma okuqondile ngesikhathi sokudla kuvimbela ukucindezeleka kwesisu kanye nokubuyela emuva.
Kubalulekile ukuqaphela izimpawu eziyisixwayiso njengokwehla kwesisindo okungachazeki, igazi esitulweni, ukuhlanza okuqhubekayo, noma ubuhlungu obukhulu besisu. Kulezi zimo, kubalulekile ukubonana nodokotela wezifo zamathumbu ukuze kutholakale ukuthi azikho yini izifo ezifana ne-gastritis, izilonda, noma i-Irritable Bowel Syndrome (IBS).
Ukugcina ibhalansi phakathi kokudla okucebile nge-fiber nama-probiotic, umswakama oqhubekayo, kanye nengqondo ekhululekile kubalulekile ekugwemeni ukuqunjelwa nokusinda. Ngokulalela izimpawu zomzimba wakho nokwamukela imikhuba yokucabanga, uguqula ukudla kube umthombo wempilo, ovumela umzimba wakho ukuthi ukwazi ukumunca kahle izakhamzimba ngasinye futhi ubuyisele ngokwemvelo ukukhanya kwesisu.
