Ukudla Okungu-12 Okuhle Kakhulu Kwesisu Esicasulayo

-Delile

• 1. Ujinja Ungadambisa Isicanucanu Nokuhlanza
• 2. I-Chamomile Inganciphisa Ukuhlanza Futhi Ithobe Ukuphazamiseka Kwamathumbu
• 3. I-Peppermint Inganciphisa Izimpawu Ze-Irritable Bowel Syndrome
• I-Licorice Inganciphisa Ukungenwa Yigciwane futhi Kungasiza Ukuvimbela Izilonda Zesisu
• 5. I-flaxseed iqeda ukuqunjelwa kanye nobuhlungu besisu
• 6.I-Papaya Ingathuthukisa Ukugaya Futhi Ingasebenza Ngendlela Ephumelelayo Yezilonda Nezimuncagazi
• 7. Ubhanana Oluluhlaza Usiza Ukuqeda Uhudo
• 8. Ama-Pectin Supplements Angavimbela Uhudo kanye ne-Dysbiosis
• 9. Ukudla okune-FODMAP ephansi kunganciphisa igesi, ukuqunjelwa kanye nohudo
• 10. Ukudla Okunothile Ngama-Probiotic Kungalawula Ukuhamba Kwamathumbu
• 11. I-Bland Carbohydrate Ingabekezelelwa Kalula Kakhulu
• 12. Sula Uketshezi Nge-Electrolyte Kungavimbela Ukuphela Kwamanzi
• Okusemqoka

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Cishe wonke umuntu uthola isisu esicasulayo ngezikhathi ezithile.

Izimpawu ezijwayelekile zifaka phakathi isicanucanu, ukugaya, ukugabha, ukuqumba, uhudo noma ukuqunjelwa.

Kunezizathu eziningi ezingaba khona zesisu esithukuthele futhi izindlela zokwelashwa ziyahlukahluka ngokuya ngesizathu esiyimbangela.

Ngokujabulisayo, izinhlobo ezahlukahlukene zokudla zingaxazulula isisu esithukuthele futhi zikusize uzizwe ungcono, ngokushesha.

Nakhu ukudla okungu-12 okuhle kakhulu kwesisu esithukuthele.

1. Ujinja Ungadambisa Isicanucanu Nokuhlanza

Ukucanuzela kwenhliziyo nokuhlanza kuyizimpawu ezivamile zesisu esithukuthele.

Ujinja, impande edliwayo enephunga elinenyama ekhanyayo ephuzi, uvame ukusetshenziswa njengekhambi lemvelo lazo zombili lezi zimpawu ().

Ujinja ungajatshulelwa ungaphekiwe, uphekiwe, ucwile emanzini ashisayo noma njengesengezo, futhi usebenza ngazo zonke izindlela ().

Kuvame ukuthathwa ngabesifazane abahlushwa ukugula kwasekuseni, uhlobo lwesicanucanu nokuhlanza okungenzeka ngesikhathi sokukhulelwa.

Ukubuyekezwa kwezifundo eziyi-6 kufaka phakathi abesifazane abakhulelwe abangaphezu kuka-500 kutholakale ukuthi ukuthatha i-1 gram yejinja nsuku zonke kuhlotshaniswa nesicanucanu esiphansi izikhathi ezinhlanu nokuhlanza ngesikhathi sokukhulelwa ().

Ujinja uyasiza futhi kubantu abelashwa ngamakhemikhali noma ngokuhlinzwa okukhulu, ngoba lezi zindlela zokwelapha zingadala isicanucanu nokuhlanza okukhulu.

Ukuthatha i-1 gram ye-ginger nsuku zonke, ngaphambi kokwenza i-chemo noma ukuhlinzwa, kunganciphisa kakhulu ukuqina kwalezi zimpawu (,,).

Ujinja ungasetshenziswa njengekhambi lemvelo lokugula okunyakazayo. Uma kuthathwe ngaphambi kwesikhathi, kungasiza ekunciphiseni ubukhulu bezimpawu zesicanucanu kanye nesivinini sesikhathi sokululama ().

Ukuthi lokhu kusebenza kanjani akuqondakali ngokuphelele, kepha kucatshangelwa ukuthi ujinja ulawula ukusayinda kwemizwa esiswini futhi kusheshise izinga lapho ukuphuma kwesisu, ngaleyo ndlela kunciphise isicanucanu nokuhlanza (,).

Ujinja ubhekwa njengophephile, kepha isilungulela, ubuhlungu besisu kanye nohudo kungenzeka ngamanani angaphezu kwama-5 amagremu ngosuku ().

Isifinyezo Ujinja ungasiza ukunciphisa isicanucanu nokuhlanza, ikakhulukazi uma kuhlotshaniswa nokukhulelwa, ukuhlinzwa, ukwelashwa ngamakhemikhali noma ukugula okunyakaza.

2. I-Chamomile Inganciphisa Ukuhlanza Futhi Ithobe Ukuphazamiseka Kwamathumbu

I-Chamomile, isitshalo semifino esinezimbali ezincane ezimhlophe, yikhambi lendabuko lezisu ezicasukile.

I-Chamomile ingomiswa futhi yenziwe itiye noma iphuzwe ngomlomo njengesengezo.

Ngokomlando, i-chamomile isetshenziselwe izinkinga ezahlukahlukene zamathumbu, kufaka phakathi igesi, ukugaya isisu, isifo sohudo, isicanucanu nokuhlanza ().

Kodwa-ke naphezu kokusetshenziswa kwayo kabanzi, kuphela inani elilinganiselwe lezifundo ezisekela ukusebenza kwalo kwezikhalazo zokugaya ukudla.

Ucwaningo olulodwa oluncane luthole ukuthi izengezo ze-chamomile zinciphisa ubunzima bokuhlanza ngemuva kokwelashwa ngamakhemikhali, kepha akucaci noma kuzoba nemiphumela efanayo kwezinye izinhlobo zokuhlanza ().

Ucwaningo lwesilwane luthole ukuthi ukukhishwa kwe-chamomile kuqeda uhudo kumagundane ngokunciphisa ama-intestinal spasms nokunciphisa inani lamanzi afihlwe esitokisini, kepha kudingeka olunye ucwaningo ukubona ukuthi lokhu kuyasebenza yini kubantu ().

I-Chamomile ibuye isetshenziswe kakhulu kwizithasiselo zamakhambi ezikhulula ukuqunjelwa, igesi, ukuqumba kanye nohudo, kanye ne-colic ezinganeni (,,,).

Kodwa-ke, njengoba i-chamomile ihlanganiswa namanye amakhambi amaningi kulawa mafomula, kunzima ukwazi ukuthi imiphumela ezuzisayo ivela ku-chamomile noma enhlanganisweni yamanye amakhambi.

Yize imiphumela ethambisa amathumbu ye-chamomile yaziwa kabanzi, ucwaningo alukakhombisi ukuthi lusiza kanjani ukukhulula isisu.

Isifinyezo I-Chamomile yikhambi elisetshenziswa ngokujwayelekile lokungaphatheki kahle esiswini nasemathunjini, kepha kudingeka olunye ucwaningo ukuqonda ukuthi lusebenza kanjani.

3. I-Peppermint Inganciphisa Izimpawu Ze-Irritable Bowel Syndrome

Kwabanye abantu, isisu esithukuthele sibangelwa i-irritable bowel syndrome, noma i-IBS. I-IBS yisifo esingalapheki samathumbu esingadala ubuhlungu besisu, ukuqunjelwa, ukuqunjelwa kanye nohudo.

Ngenkathi i-IBS ingaba nzima ukuphatha, ucwaningo lukhombisa ukuthi i-peppermint ingasiza ekunciphiseni lezi zimpawu ezingakhululekile.

Ukuthatha amaphilisi kawoyela we-peppermint nsuku zonke okungenani amasonto amabili kunganciphisa kakhulu ubuhlungu besisu, igesi kanye nohudo kubantu abadala abane-IBS (,).

Abaphenyi bakholelwa ukuthi uwoyela wepepermint usebenza ngokuxegisa imisipha emgudwini wokugaya ukudla, ukunciphisa ubucayi bezinhlungu zamathumbu ezingadala ubuhlungu nohudo (,).

Ngenkathi ucwaningo luthembisa, izifundo ezengeziwe zidinga ukunquma ukuthi ngabe iqabunga le-peppermint noma itiye le-peppermint linemiphumela efanayo yokwelapha ().

I-Peppermint iphephile kubantu abaningi, kepha ukuxwayiswa kuyalulekwa kulabo abane-reflux eqinile, i-hernias yokubeletha, amatshe ezinso noma ukuphazamiseka kwesibindi ne-gallbladder, ngoba kungazenza zibe zimbi lezi zimo ().

Isifinyezo I-Peppermint, ikakhulukazi uma idliwe njengamafutha e-peppermint, ingasiza ekwehliseni ubuhlungu besisu, ukuqunjelwa, igesi kanye nohudo kulabo abane-bowel syndrome.

I-Licorice Inganciphisa Ukungenwa Yigciwane futhi Kungasiza Ukuvimbela Izilonda Zesisu

I-Licorice ikhambi elidumile lokugaya ukudla futhi ingavimbela nezilonda zesisu ezibuhlungu.

Ngokwesiko, impande ye-licorice yayidla iphelele. Namuhla, kuvame ukuthathwa njengesengezo esibizwa nge-deglycyrrhizinated licorice (DGL).

I-DGL incanyelwa ngaphezu kwempande ejwayelekile ye-licorice ngoba ayisenayo i-glycyrrhizin, ikhemikhali elenzeka ngokwemvelo ku-licorice elingadala ukungalingani koketshezi, umfutho wegazi ophakeme namazinga aphansi e-potassium lapho kudliwa ngobuningi (,).

Ucwaningo lwezilwane nolwe-test-tube lubonisa ukuthi i-DGL idambisa izinhlungu zesisu nokungakhululeki ngokunciphisa ukuvuvukala kolwelwesi lwesisu nokwandisa ukukhiqizwa kwamafinyila ukuvikela izicubu ku-acid esiswini (,).

Lokhu kungasiza kakhulu kubantu abaphethwe yisisu esibuhlungu esibangelwa i-acid yesisu ngokweqile noma i-acid reflux.

Izengezo ze-DGL zingasiza futhi ekunciphiseni ubuhlungu besisu kanye nokugaya ukudla okuvela ezilondeni zesisu okubangelwe ukwanda kwamagciwane aziwa ngokuthi H. pylori.

Ucwaningo oluningi lukhombisile ukuthi izengezo ze-DGL zingaqeda H. pylori ukukhula ngokweqile, ukunciphisa izimpawu ngisho nokukhuthaza ukwelashwa kwezilonda zesisu (,).

Sekukonke, i-licorice umuthi othomalalisayo womgudu wamathumbu, futhi ingasiza ekwehliseni ukuvuvukala kanye nezifo ezingaba nomthelela esiswini esicasukile.

Isifinyezo Impande ye-Deglycyrrhizinated licorice (DGL) ingaba wusizo ekudambiseni ubuhlungu besisu kanye nokugaya okubangelwa yizilonda noma i-acid reflux.

5. I-flaxseed iqeda ukuqunjelwa kanye nobuhlungu besisu

I-flaxseed, eyaziwa nangokuthi i-linseed, iyimbewu encane, enemicu engasiza ukulawula ukuhamba kwamathumbu futhi ikhulule ukuqunjelwa nobuhlungu besisu.

Ukuqunjelwa okungapheli kuchazwa njengokuhamba kwamathumbu okungaphansi kokuthathu ngesonto, futhi kuvame ukuhlotshaniswa nobuhlungu besisu nokungakhululeki (,).

I-flaxseed, idliwe njengokudla okunefilakisi lomhlabathi noma uwoyela we-flaxseed, ikhonjisiwe ukunciphisa izimpawu ezingathandeki zokuqunjelwa (,).

Abantu abadala abaqokiwe abathatha cishe i-ounce elilodwa (4 ml) lamafutha efilakisi ngosuku amasonto amabili babe nokunyakaza okwengeziwe kwamathumbu nokuqina kwesitulo okungcono kunangaphambili ().

Olunye ucwaningo luthole ukuthi labo abadla ama-muffin anefilakisi nsuku zonke babenama-30% ngaphezulu wokunyakaza kwamathumbu isonto ngalinye kunalokho ababekwenza lapho bengadli izimfinisha ().

Izifundo zezilwane zithole izinzuzo ezengeziwe ze-flaxseed, kufaka phakathi ukuvimbela izilonda zesisu nokunciphisa ama-intestinal spasms, kepha le miphumela isazophindaphindwa kubantu (,,).

Isifinyezo Ukudla okunefilakisi komhlaba kanye namafutha anefilakisi kungasiza ukulawula ukuhamba kwamathumbu futhi kunciphise ukuqunjelwa kubantu.Izifundo zezilwane ziphakamisa ukuthi zingavimbela nezilonda zesisu kanye nokuqaqamba kwamathumbu, kepha kudingeka olunye ucwaningo.

6.I-Papaya Ingathuthukisa Ukugaya Futhi Ingasebenza Ngendlela Ephumelelayo Yezilonda Nezimuncagazi

UPapaya, owaziwa nangokuthi i-pawpaw, isithelo esishisayo, esenziwe ngombala osawolintshi kwesinye isikhathi esisetshenziswa njengekhambi lemvelo lokugaya ukudla.

I-Papaya iqukethe i-papain, i-enzyme enamandla ediliza amaprotheni ekudleni okudlayo, okwenza kube lula ukugaya nokuncela (35).

Abanye abantu abakhiqizi ama-enzyme emvelo anele ukugaya ukudla kwabo ngokuphelele, ngakho-ke ukusebenzisa ama-enzyme angeziwe, njenge-papain, kungasiza ekunciphiseni izimpawu zabo zokugaya ukudla.

Akubanga khona ucwaningo oluningi ngezinzuzo zepapa, kepha okungenani isifundo esisodwa sathola ukuthi ukuthatha njalo ukugxila kwepapaya kunciphise ukuqunjelwa nokuqunjelwa kubantu abadala ().

UPapaya uyasetshenziswa nakwamanye amazwe aseNtshonalanga Afrika njengekhambi lendabuko lezilonda zesisu. Inani elilinganiselwe lezifundo zezilwane liyazisekela lezi zimangalo, kepha ucwaningo olwengeziwe lomuntu luyadingeka (,,).

Ekugcineni, imbewu kapopo nayo ithathwe ngomlomo ukuqeda izimuncagazi emathunjini, ezingaphila emathunjini futhi zidale ukungakhululeki okukhulu esiswini kanye nokungondleki (,).

Ucwaningo oluningi lukhombisile ukuthi imbewu inezinto ezilwa nokungezwani futhi ingakhuphula inani lama-parasites adluliswe ezitulweni zezingane (42,,).

Isifinyezo Ukugxila kwePapaya kungasiza ekunciphiseni ukuqunjelwa, ukuqunjelwa kanye nezilonda zesisu, kanti imbewu ingasiza ekuqedeni izimuncagazi emathunjini.

7. Ubhanana Oluluhlaza Usiza Ukuqeda Uhudo

Isisu esibuhlungu esidalwa ukutheleleka noma ubuthi bokudla kuvame ukuhambisana nohudo.

Kuyathakazelisa ukuthi izifundo ezimbalwa zithole ukuthi ukunikeza ubhanana ophekiwe, oluhlaza ezinganeni ezinesifo sohudo kungasiza ekwehliseni inani, ubunzima, nobude beziqephu (,).

Eqinisweni, olunye ucwaningo luthole ukuthi ukwengezwa kobhanana ophekiwe, oluhlaza kwakusebenza ngempumelelo ephindwe kane ekuqedeni isifo sohudo kunokudla okwenziwe ngelayisi kuphela ().

Imiphumela enamandla yokulwa nesifo sohudo kabhanana oluhlaza ingenxa yohlobo olukhethekile lwe-fiber ayiqukethe eyaziwa ngokuthi isitashi esimelana nayo.

Isitashi esimelana nemvelo asikwazi ukugaywa ngabantu, ngakho-ke siyaqhubeka ngokugaya kuze kufike koloni, ingxenye yokugcina yamathumbu.

Uma ususekholoni, uvutshelwa kancane ngamagciwane akho esiswini ukukhiqiza okunamafutha acid, okukhuthaza amathumbu ukuthi amunce amanzi amaningi nokuqinisa indle (,).

Yize le miphumela ihlaba umxhwele, kudingeka izifundo eziningi ukubona ukuthi ubhanana oluhlaza unemiphumela efanayo yokulwa nesifo sohudo kubantu abadala.

Ngokwengeziwe, njengoba isitashi esimelana nezidakamizwa siguqulwa sibe ushukela njengobhanana ovuthiwe, akwaziwa ukuthi ubhanana ovuthiwe uqukethe isitashi esimelana ngokwanele yini ukuba nemiphumela efanayo ().

Isifinyezo

Isisu esithukuthele kwesinye isikhathi singahambisana nohudo. Ubhanana oluhlaza uqukethe uhlobo lwefayibha ebizwa ngokuthi i-resistant starch, esebenza kahle kakhulu ekuqedeni lolu hlobo lohudo ezinganeni. Ucwaningo oluningi luyadingeka kubantu abadala.

8. Ama-Pectin Supplements Angavimbela Uhudo kanye ne-Dysbiosis

Lapho i-bug yesisu noma ukugula okubangelwa ukudla kubangela isifo sohudo, izithako ze-pectin zingasiza ukusheshisa ukutakula.

I-Pectin uhlobo lwefayibha yezitshalo etholakala ngobuningi ema-apula nasezithelweni zewolintshi. Imvamisa ihlukaniswe nalezi zithelo futhi ithengiswe njengomkhiqizo wayo wokudla noma isengezo ().

I-Pectin ayigaywa ngabantu, ngakho-ke ihlala ngaphakathi kwamathumbu emathumbu lapho isebenza kahle kakhulu ekuqiniseni indle nokuvimbela isifo sohudo ().

Eqinisweni, olunye ucwaningo luthole ukuthi izingane ezingama-82% ezigulayo ezithatha izithasiselo zansuku zonke zepectin ezitholwe kuhudo lwazo zingakapheli izinsuku ezine, uma kuqhathaniswa nezingu-23% kuphela zezingane ezingathathi izithako ze-pectin ().

UPectin ubuye aqede ukucasuka kwesisu ngokukhuthaza ukukhula kwamagciwane amahle endaweni yokugaya ukudla.

Kwesinye isikhathi, abantu baba nezimpawu ezingathandeki zegesi, ukuqunjelwa noma ubuhlungu besisu ngenxa yokungalingani kwamagciwane emathunjini abo.

Lokhu kungenzeka ngezizathu ezahlukahlukene, kepha kuvame kakhulu ngemuva kokutheleleka emathunjini, ngemuva kokuthatha ama-antibiotics noma ngezikhathi zokuxineka okukhulu (,).

Izithako ze-Pectin zingasiza ukulinganisela amathumbu futhi zinciphise lezi zimpawu ngokwandisa ukukhula kwama-bacteria amahle futhi zinciphise ukukhula kwamayingozi (,,).

Yize ama-pectin supplements esebenza ngempumelelo ekuqedeni uhudo nasekuqhakambiseni ibhalansi enempilo yamagciwane esiswini, akwaziwa ukuthi ukudla okungokwemvelo okunothile ku-pectin kuzoba nezinzuzo ezifanayo. Ucwaningo olwengeziwe luyadingeka.

Isifinyezo I-Pectin, uhlobo lwefayibha yezitshalo etholakala kuma-apula nezithelo ezingamawolintshi, ingasiza ekunciphiseni isikhathi sohudo futhi ikhuthaze ama-gut gut anempilo lapho ithathwa njengesengezo.

9. Ukudla okune-FODMAP ephansi kunganciphisa igesi, ukuqunjelwa kanye nohudo

Abanye abantu banenkinga yokugaya ama-carbohydrate aziwa njenge-FODMAP: fkuyaphenduleka oi-ligosaccharides, disaccharides, monosaccharides and kolyol.

Lapho ama-FODMAP angadliwe engena kukholoni, afakwa ngokushesha ngamagciwane egciwane, enza igesi ngokweqile nokuqunjelwa. Ziphinde zidonse amanzi, adala uhudo ().

Abantu abaningi abanezinkinga zokugaya ukudla, ikakhulukazi labo abane-IBS, bathola ukuthi ukugwema ukudla okunamazinga aphezulu we-FODMAP kungasiza ekunciphiseni igesi, ukuqunjelwa kanye nohudo.

Ukubuyekezwa kwezifundo eziyi-10 ezilawulwa ngokungahleliwe kuthole ukuthi ukudla okuphansi kwe-FODMAP kukhulule lezi zimpawu kubantu abangama-50-80% abane-IBS ().

Ngenkathi kungebona bonke abantu abanezinkinga zokugaya ukudla abanenkinga yokugaya ama-FODMAP, ukusebenza nesazi sokudla kungakusiza ukuthi unqume ukuthi ngabe kukhona okukudalela izinkinga yini.

Isifinyezo

Abanye abantu banenkinga yokugaya ama-carbohydrate abilayo abizwa ngama-FODMAP, futhi bazizwe bengcono uma bedla ukudla okuphansi kwe-FODMAP.

10. Ukudla Okunothile Ngama-Probiotic Kungalawula Ukuhamba Kwamathumbu

Kwesinye isikhathi isisu esithukuthele singabangelwa yi-dysbiosis, ukungalingani ngohlobo noma inani lamagciwane esiswini sakho.

Ukudla ukudla okunothile kuma-probiotic, amabhaktheriya alungele isisu sakho, kungasiza ukulungisa lokhu kungalingani futhi kunciphise izimpawu zomoya, ukuqunjelwa noma ukunyakaza kwamathumbu okungavamile ().

Ukudla okuqukethe ama-Probiotic okusiza impilo yamathumbu kufaka:

• I-yogurt: Ucwaningo oluningi lukhombisile ukuthi ukudla iyogathi equkethe amasiko egciwane asebenzayo, asebenzayo angakhulula ukuqunjelwa kanye nohudo (,,).
• Ubisi lwebhotela: I-Buttermilk ingasiza ekunciphiseni isifo sohudo esihambisana nama-antibiotic, futhi ingasiza futhi ekunciphiseni ukuqunjelwa (,,,).
• I-Kefir: Ukuphuza izinkomishi ezi-2 (500 ml) ze-kefir ngosuku inyanga eyodwa kungasiza abantu abanesifo esingapheli sokuqunjelwa kokuhamba kwamathumbu ().

Okunye ukudla okuqukethe ama-probiotic kufaka phakathi i-miso, natto, tempeh, sauerkraut, kimchi ne-kombucha, kepha kudingeka olunye ucwaningo ukuthola ukuthi kuthinta kanjani impilo yamathumbu.

Isifinyezo

Ukudla okune-Probiotic, ikakhulukazi imikhiqizo yobisi ebilisiwe, kungasiza ekulawuleni ukuhamba kwamathumbu futhi kunikeze ukukhululeka kokuqunjelwa kanye nohudo.

11. I-Bland Carbohydrate Ingabekezelelwa Kalula Kakhulu

Ama-carbohydrate aseBland afana nelayisi, i-oatmeal, ama-crackers kanye ne-toast kuvame ukunconywa kubantu abaphethwe yizisu ezicasukile.

Yize lesi sincomo sivamile, kunobufakazi obuncane obukhombisa ukuthi empeleni bayasiza ekunciphiseni izimpawu.

Kodwa-ke, abantu abaningi babika ukuthi lokhu kudla kulula ukukugcina phansi uma ungazizwa kahle (,).

Ngenkathi i-bland carbohydrate ingaba mnandi kakhulu ngesikhathi sokugula, kubalulekile ukuthi wandise ukudla kwakho futhi ngokushesha okukhulu. Ukukhawulela kakhulu ekudleni kwakho kungakugcina ekutholeni amavithamini namaminerali anele umzimba wakho owadingayo ukuze welaphe ().

Isifinyezo

Abantu abaningi abanesisu esithukuthele bathola i-bland carbohydrate kulula ukuyibekezelela kunokunye ukudla, kepha abukho ubufakazi obuncane bokukhombisa ukuthi empeleni bayazikhulula izimpawu.

12. Sula Uketshezi Nge-Electrolyte Kungavimbela Ukuphela Kwamanzi

Lapho isisu esithukuthele sihambisana nokuhlanza noma isifo sohudo, kulula ukuphelelwa amanzi emzimbeni.

Ukuhlanza nokuhuda kubangela ukuthi umzimba wakho ulahlekelwe ama-electrolyte, amaminerali agcina ibhalansi yomzimba womzimba wakho futhi agcine uhlelo lwakho lwezinzwa lusebenza kahle.

Ukwehla kokuphela kwamanzi emzimbeni nokulahleka kwe-electrolyte kuvame ukubuyiselwa ngokuphuza iziphuzo ezicacile nokudla ukudla okune-electrolyte ngokwemvelo, njenge-sodium ne-potassium.

Amanzi, ijusi yezithelo, amanzi kakhukhunathi, iziphuzo zemidlalo, umhluzi kanye nabaqhekezi bakasawoti yizindlela ezinhle zokubuyisa ukulahleka koketshezi kanye nokungalingani kwe-electrolyte okuhambisana nokuphelelwa amandla emzimbeni ().

Uma ukuphela kwamanzi emzimbeni kunzima, ukuphuza isixazululo sokubuyisela emzimbeni esiqukethe isilinganiso esifanele samanzi, ushukela nama-electrolyte kungadingeka ().

Isifinyezo Ukuphuza uketshezi olwanele nokugcwalisa ama-electrolyte alahlekile kubalulekile kunoma ngubani ohlushwa ukuhlanza noma isifo sohudo.

Okusemqoka

Kunokudla okuningi okungasiza ukukhulula isisu esithukuthele.

Amakhambi nezinongo ezifana ne-ginger, i-chamomile, i-mint ne-licorice zinezinto zemvelo zokuthoba isisu, kanti izithelo ezinjenge-papaya nobhanana oluhlaza zingathuthukisa ukugaya.

Ukugwema ukudla okuphezulu kwe-FODMAP kusiza abanye abantu ukuqeda igesi, ukuqumba kanye nohudo, kanti ukudla kwama-probiotic njenge-yogurt ne-kefir kungasiza ekulawuleni ukuhamba kwamathumbu.

Lapho isisu esithukuthele sihambisana nokuhlanza noma isifo sohudo, qiniseka ukufaka amanzi futhi ugcwalise ama-electrolyte. Ungathola futhi i-bland carbohydrate kulula ukuyigcina.

Yize kujwayelekile kakhulu ukuzwa isisu esibuhlungu ngezikhathi ezithile, ukudla lokhu kudla kungakusiza uzizwe ungcono futhi ungene endleleni eya ekululameni.