Ukucindezeleka Okuthinta Umzimba Wakho? Lezi Zeluleko Ezi-4 Zingasiza

-Delile

• Prakthiza i-yoga
• I-3 Yoga Isungula Ukukhuthaza Ukugaya
• Zama ukuzindla okunengqondo
• Yidla ama-prebiotic nama-probiotic
• Kick umkhuba ukubhema

Ugcine nini ukuzihlola, ikakhulukazi uma kukhulunywa ngamazinga okucindezeleka kwakho?

Akunandaba noma ngabe ucindezelekile, kubalulekile ukuthi ubheke umthelela wokucindezeleka empilweni yakho nasenhlalakahleni yakho. Ngemuva kwakho konke, ukucindezela kakhulu kungathatha ukulimala kwengqondo nasemzimbeni emzimbeni wakho - lokhu kufaka ukulimaza amathumbu akho nokugaya ukudla.

Umphumela wengcindezi onayo emathunjini akho uncike kubude besikhathi obhekene nokucindezeleka:

• Ukucindezeleka kwesikhashana kungadala ukuthi ulahlekelwe isifiso sokudla futhi ukugaya ukudla kunganciphisi.
• Ukucindezeleka kwesikhathi eside kungadala izingqinamba zamathumbu (GI), njengokuqunjelwa, isifo sohudo, ukugaya isisu, noma isisu esithukuthele.
• Ukucindezeleka okungapheli ngokuhamba kwesikhathi kungaholela ezindabeni ezibucayi, njenge-bowel syndrome ecasulayo nezinye izifo ze-GI.

Olunye ukhiye wokugaya okungcono ukuphathwa kwengcindezi njalo. Ukunciphisa ukucindezeleka kunganciphisa ukuvuvukala emathunjini, kunciphise ukucindezeleka kwe-GI, futhi kukugcine wondlekile, ngoba umzimba wakho ungagxila ekutholeni izakhamzimba ozidingayo.

Uma uthola ukuthi amazinga akho okucindezeleka athinta ukugaya ukudla kwakho, ngezansi uzothola amathiphu amane okusiza ukuthuthukisa isisu sakho.

Prakthiza i-yoga

Ukuthuthukisa nokusekela ukugayeka kokudla, qiniseka ukuthi uthola umsebenzi womzimba owenele ngokufana, njengokuhamba nokugijima.

Ukuzivocavoca okufana neHatha noma i-yoga ye-Iyengar, egxile ekulungelelanisweni nasekuhlelweni komzimba, nakho kunganciphisa izimpawu zesisu futhi kuthuthukise imiphumela yokuxineka

I-3 Yoga Isungula Ukukhuthaza Ukugaya

Zama ukuzindla okunengqondo

futhi kusikisela ukuthi umkhuba wokuzindla onengqondo, lapho uhlakulela khona ukuqwashisa okwengeziwe ngempilo yakho yansuku zonke, kungasiza.

Ukuzindla kanye nezindlela zokuphefumula ezijulile kunganciphisa ukuvuvukala, umaka wokucindezeleka emzimbeni. Ngokulandelayo, lokhu kungakhulula uhlelo lokugaya olucindezelwe ngokweqile.

Ngaphambi kokudla kwakho okulandelayo, zama ukuhlala phansi ngqo kusuka ekuphazanyisweni, uthathe imizuliswano emi-2 kuye kwengu-4 yokuphefumula okujulile. Ukuphefumulela phezulu ukubala okungu-4, ukubamba okungu-4, nokukhipha umoya ukubala okungu-4.

Yenza lokhu njalo lapho uhlala phansi ukujabulela isidlo ukusiza umzimba wakho uphumule futhi ulungele ukugaya (okusho ukuphumula nokugaya imodi).

Yidla ama-prebiotic nama-probiotic

Uma kukhulunywa ngokudla kwakho, finyelela kokudla okukhuthaza ama-gut gut okuhle, njengama-prebiotic kanye nama-probiotic.

Izithelo nemifino ene-inulin, njenge-asparagus, ubhanana, ugarlic, no-anyanisi, kuqukethe ama-prebiotic. Ukudla okubilisiwe, njenge-kefir, kimchi, kombucha, natto, sauerkraut, tempeh, ne-yogurt konke kuqukethe ama-probiotic.

Ama-prebiotic kanye nama-probiotic angashintsha ukwakheka kwamagciwane ku-gut microbiome futhi adale indawo ekahle yamabhaktheriya amahle ukuze achume futhi asekele ukugaya.

Kick umkhuba ukubhema

Uma ufinyelela ugwayi lapho amazinga akho oxinzelelo ekhuphuka, sekuyisikhathi sokucabanga kabusha ngale ndlela yokubhekana.

Isifo senhliziyo nezifo zokuphefumula zivame ukuhlotshaniswa nokubhema ugwayi kodwa ucwaningo lukhombisa nokuthi umkhuba omubi ungathinta nohlelo lwakho lokugaya ukudla.

Ukubhema kungakhuphula ingozi yokuba nezilonda ezinamaphaphu, izifo ze-GI, nomdlavuza ohlobene nayo. Uma ubhema, cabanga ukwenza uhlelo bese uthintane nodokotela wakho noma umsebenzi wezokunakekelwa kwezempilo ukukusiza ukunciphisa noma ukuyeka ukubhema ngokuphelele.

UMcKel Hill, MS, RD, ungumsunguli we-Ukudla okunomsoco kuhlutshiwe, iwebhusayithi ephilayo enikezelwe ekwenzeni ngcono inhlalakahle yabesifazane emhlabeni wonke ngokusebenzisa izindlela zokupheka, izeluleko ngokudla, ukuqina, nokuningi. Incwadi yakhe yokupheka, i- “Nutrition Stripped,” ibithengwa kakhulu ezweni lonke, futhi ubelokhu efakwa kwiFitness Magazine nakuWomen’s Health Magazine.