Ukudla kokuqunjelwa: okufanele udle nokuthi yini okufanele uyigweme
-Delile
- Ukudla okulwa nokuqunjelwa
- Ukudla Okufanele Kugwenywe
- Mangakanani amanzi nefayibha okufanele kusetshenziswe
- Inketho yemenyu yokuqunjelwa
Ukudla okusiza ukulwa nokuqunjelwa yilokho okune-fiber eningi, njengokusanhlamvu okuphelele, izithelo ezingaphekiwe nemifino eluhlaza. Ngaphezu kwemicu, amanzi abalulekile ekwelapheni ukuqunjelwa ngoba ayasiza ekwakheni i-fecal bolus futhi ahlinzekele ukudlula kwendle kulo lonke amathumbu.
Ukuqunjelwa kuvame ukubangelwa ukusetshenziswa ngokweqile koshukela, amafutha nokudla okusetshenzisiwe, kepha futhi kungaba umphumela wokungabikho kokuzivocavoca umzimba nokusetshenziswa isikhathi eside kwemithi efana ne-laxatives kanye ne-anti-depressants.
Ukudla okulwa nokuqunjelwa
Ukudla okuyinhloko okusiza ukulwa nokuqunjelwa yilezi:
- Yemifino, ikakhulukazi imifino eluhlaza kanye namaqabunga, njengeklabishi, ulethisi noma iklabishi;
- Izithelo ezinekhasi, ngoba amagxolo acebile ngemicu;
- Izinhlamvu eziphelele njengokolweni, i-oats nelayisi;
- Ubhontshisi omnyama, omhlophe, onsundu, udali kanye nochichina;
- Ukolweni bran kanye negciwane, ka-oats;
- Izithelo ezomile, njengamagilebhisi omisiwe;
- Imbewu okufana nefilakisi, i-chia, ithanga nesesame;
- Ama-Probiotic, njengama-yogurts, i-kefir, i-kombucha ne-sauerkraut, ngokwesibonelo, njengoba zisiza ukulawula i-microbiota yamathumbu.
Ukudla okuluhlaza futhi okuphelele kune-fiber eningi kunokudla okuphekiwe nokwehlisiwe ngakho-ke kuthuthukisa ukuhamba kwamathumbu. Ngaphezu kwalokho, ukuphuza amanzi amaningi kuyasiza ekulweni nokuqunjelwa, ngoba amanzi anisela imicu, okwenza ukudlula kwendle kudlule emathunjini. Bona inani le-fiber ekudleni.
Ukudla Okufanele Kugwenywe
Ukudla okubangela ukuqunjelwa futhi okufanele kugwenywe yilokhu:
- Ukudla okunoshukela omningi, njengeziphuzo ezibandayo, amakhekhe, amaswidi, amakhukhi agcwalisiwe noshokoledi;
- Ukudla okunamafutha amaningi, njengokudla okuthosiwe, ukudla okufriziwe okunesinkwa nokufriziwe;
- Ukudla okusheshayo kanye ukudla okufriziwe, njenge-lasagna noma i-pizza;
- Ubisi lonke nemikhiqizo yobisi, njengoba bacebile emafutheni;
- Inyama elungisiwe, njengesausage, ubhekeni, isoseji neham.
Ezinye izithelo, njengobhanana oluhlaza kanye negwava, ngokwesibonelo, zingaqinisa ukuqunjelwa. Ngaphezu kwalokho, ukuntuleka kokuvivinya umzimba nokusetshenziswa kaningi kwemithi yokuhambisa isisu, i-anti-depressant noma isilungulela nakho kungaba nomthelela ekuqunjelweni.
Bheka amathiphu wokudla wokulwa nokuqunjelwa kule vidiyo elandelayo:
Mangakanani amanzi nefayibha okufanele kusetshenziswe
Imicu yizinto zemvelaphi yezitshalo ezingagayeki ngama-enzyme womgudu wamathumbu, okubangela ukwanda kwenani liketshezi endleni yekoloni, i-microbiota yamathumbu, isisindo nobuningi lapho indle idlula khona kukholoni. Inani elinconyiwe le-fiber yabantu abadala kufanele libe phakathi kwama-25 kuye kuma-38 amagremu ngosuku no-19 kuye ku-25 amagremu ezingane.
Amanzi neziphuzo zibhekene nokuhambisa imicu emathunjini ezingeni lamathumbu, ukuthambisa indle nokwenza lula ukuqedwa kwayo. Ngaphezu kwalokho, futhi ithambisa wonke amathumbu emathunjini, yenze izitulo zihambe kalula zize zixoshwe.
Ngokuvamile, kunconywa ukuthi kudle amalitha amabili amanzi ngosuku, kepha inani elifanele lamanzi liyahluka ngokwesisindo somuntu, kuba ngama-35 ml / kg / ngosuku. Ngakho-ke, umuntu onesisindo esingu-70 kg kufanele adle ama-35 ml / kg x 70 kg = 2450 ml wamanzi ngosuku.
Inketho yemenyu yokuqunjelwa
Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 yokulwa nokuqunjelwa:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | 1 inkomishi ne-yogurt enezicucu zezithelo + isipuni esingu-1 sama-oats + isipuni esingu-1 se-chia + 2 umlimi unquma | 1 ingilazi yejusi le-orange ne-1 isipuni sama-flaxseed + amaqanda ama-2 aqhekeziwe ane-toast engu-2 ephelele | I-papaya engu-1 enesipuni esingu-1 se-chia + 1 itorilla ephelele kakolweni enoshizi omhlophe |
| Isidlo sasekuseni | Ama-prunes ama-2 + amantongomane ayi-10 | Izingcezu ezi-2 zikaphaya | 1 ubhanana |
| Isidlo sasemini sasemini | 90 amagremu we-salmon egosiwe + i-asparagus ngamafutha omnqumo + 1 isipuni selayisi elinsundu + 1 i-tangerine | I-wholegrain pasta enomhlabathi wenkomo kanye nesosi yemvelo yetamatisi + isaladi eluhlaza ngamafutha omnqumo + 1/2 ingilazi yesitrobheli | Amagremu angama-90 enkukhu eyosiwe + izipuni ezine ze-quinoa + isaladi le-broccoli enezinqathe + 1 i-orange |
| Isidlo sasemini | 1 ingilazi yejusi le-orange ne-papaya enesipuni esingu-1 se-chia + i-toast ephelele engu-2 neqanda eli-scrambled | 1 iyogathi yemvelo enezithelo eziqoshiwe + 1 idlanzana lamagilebhisi | Isilayi esi-1 sesinkwa esiphelele senhlamvu nocezu olu-1 lweshizi |
Inani eliboniswe kwimenyu liyahluka ngokuya ngeminyaka, ubulili nokusebenza komzimba, ngaphezu kokuthi umuntu unesifo esihambisanayo noma cha. Ngalesi sizathu, kungcono kakhulu ukufuna ukuholwa ngudokotela wezokudla ukuze kwenziwe ukuhlolwa okuphelele kanye nohlelo lokudla okunempilo olulungiselelwe ngokwezidingo zakho.
Ngokugcina ukudla okunomsoco nokusetshenziswa kwamanzi okwanele, kuyinto ejwayelekile ukuthi amathumbu aqale ukusebenza kahle ngemuva kwezinsuku eziyi-7 kuya kwezingu-10 zokudla. Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi ukuvivinya umzimba njalo kusiza ukulawula ukuhamba kwamathumbu.
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