Ungakugwema Kanjani Ukuqhakaza Ngemuva Kokudla

-Delile

• 1. Yazi izimbangela zokudla ezivame kakhulu
• 2. Bukela ifayibha oyidlayo
• 3. Beka umunyu oshukumisa usawoti
• 4. Gwema ukudla okunamafutha
• 5. Nciphisa iziphuzo ezine-carbonated
• 6. Yidla kancane
• 7. Hambani niyoshaywa umoya
• 8. Zama isengezo sokukhipha igesi
• Lapho izinguquko zendlela yokuphila zingasizi

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

Ngemuva kokudla okumnandi, usukulungele ukuphumula futhi uqhubekele osukwini lwakho lonke. Kodwa-ke kuyenzeka: Ibhulukwe lakho lizizwa liqinile, futhi isisu sakho sizwa ubukhulu baso obujwayelekile kabili. Ngaphezu kwalokho, ungahle uhlangane nezinsika, igesi, nokubhinca. Lezi yizo zonke izimpawu zokuvuvukala.

Ngenkathi ezinye izimo zezempilo eziyisisekelo kwesinye isikhathi zibangela ukuqunjelwa, kuyinto ejwayelekile engahle ilungiswe nezinguquko kwimikhuba yakho yokudla. Nawa amanye amathiphu wokukusiza ugweme lezo ziqephu zokungqubuzana ezingakhululekile.

1. Yazi izimbangela zokudla ezivame kakhulu

Ama-carbohydrate, amafutha, namaprotheni konke kungaba yizimbangela zokuqunjelwa. Kodwa-ke, okunye ukudla kungahle kube kubi kakhulu kunokunye, futhi izingqinamba zokugaya ukudla zizohluka kuye ngomuntu nomuntu. Izimbangela ezivamile zokuqumba zihlanganisa:

• ama-apula
• ubhontshisi
• imifino ye-cruciferous efana ne-broccoli, ukholifulawa kanye neklabishi
• imikhiqizo yobisi
• ulethisi
• anyanisi
• amapentshisi namapheya

Awudingi ukukugwema lokhu kudla ngokuphelele. Esikhundleni salokho, zama ukudla umuntu oyedwa ongaba yicala ngesikhathi futhi unciphise inani odlayo uma lidala ukuqunjelwa. Yazi ukuthi yikuphi ukudla ikakhulukazi okubangela izingqinamba. Nalu uhlu lwezithelo nemifino eyi-13 ephansi ye-carb.

2. Bukela ifayibha oyidlayo

Ukudla okumnandi okufana nezinhlamvu ezigcwele, ubhontshisi, kanye nemidumba kungaba imbangela ejwayelekile yokuqunjelwa. Ngenkathi lokhu kudla kukhuthazwa njengokuphilile kunokwenziwa kwabo okucwengile, okuqukethwe kwabo kwe-fiber ephezulu kuholela ekuqunjweni kwabanye abantu.

I-fiber yingxenye ebalulekile yokudla okunempilo enhliziyweni, kepha kufanele ukhuphule kancane inani olidlayo. Isibonelo, esikhundleni sokushintsha kusuka ezinhlamvwini ezimhlophe ezihlanjululiwe kuya ezinhlamvwini zonke ngasikhathi sinye, zama ukufaka esikhundleni somkhiqizo owodwa ngesikhathi ukuze ubone ukuthi umzimba wakho usabela kanjani.

3. Beka umunyu oshukumisa usawoti

Okwamanje, uyazi ukuthi ukudla usawoti omningi kungadala ukubulawa kwezinkinga zesikhathi eside zezempilo, kufaka phakathi umfutho wegazi ophakeme. Esikhathini esifushane, ukudla okwengeziwe okunosawoti kungaholela ekugcineni amanzi, okudala ukuqumba.

Ungakugwema okweqile kwe-sodium ekudleni kwakho ngokusebenzisa amakhambi anambitheka esikhundleni sikasawoti, futhi ngokunciphisa inani lokudla okusetshenzisiwe nokuhlanganisiwe okudlayo.

4. Gwema ukudla okunamafutha

Nalu olunye ugibe lokudla okunamafutha amaningi: Kuthatha isikhathi eside ukuthi umzimba wakho usebenze. Amafutha ahamba kancane emgudwini wokugaya ukudla, futhi lokhu kungadala ukuqunjelwa.

Ibuye ichaze ukuthi kungani isisu sakho sizizwa sengathi sifuna ukuqhuma ezingutsheni zakho ngemuva kwesidlo esikhulu, esinonisayo, njengesidlo sakusihlwa sendabuko sokubonga.

Akuwona wonke amafutha adalwe alingana noma kunjalo, futhi ukugayeka kokudla kungahluka phakathi kwamafutha we-trans, agcwele, nalawo angagcwali.

Qaphela ukuthi yiziphi izinhlobo zamafutha ezingadala izingqinamba. Uma ukudla okuthosiwe, okunamafutha agcwele futhi okuhambisa, kuvame ukudala izingqinamba, zama amafutha anempilo, angagcotshwanga njengekotapeya noma amantongomane nembewu.

Ukunciphisa ukudla kwakho okuthosiwe okuthosiwe, okusetshenzisiwe, nokuhlanjululwe kungasiza ngokugaya kanye nempilo yonke.

5. Nciphisa iziphuzo ezine-carbonated

Amanzi ayishukela ne-soda ahamba phambili ekuqhumeni emhlabeni wesiphuzo. Njengoba usebenzisa lezi ziphuzo, igesi yesikhutha iyakha emzimbeni wakho. Lokhu kungaholela ngokushesha ekuqunjweni, ikakhulukazi uma uwaphuza masinyane.

Amanzi angenalutho angcono kakhulu. Zama ukwengeza ucezu lukalamula ukuthola ukunambitheka okuthile ngaphandle kokuqunjelwa.

6. Yidla kancane

Ungaba nomkhuba wokufaka isikhafu ekudleni kwakho uma usesikhathini. Uyagwinya nomoya uma wenza lokhu, okungaholela ekugcineni igesi.

Ungakwazi ukushaya ukuqunjelwa ngokuthatha isikhathi sakho udla. Ukudla kancane kunganciphisa nokudla okuphelele, ngakho-ke ungazithola uqinisa ibhande lakho kunokuba ulikhulule!

7. Hambani niyoshaywa umoya

Akunakuphikwa izinzuzo zokuzivocavoca impilo yakho yonke kanye nokuphila kahle. Njengebhonasi eyengeziwe, ukusebenza nakho kunganciphisa ukwakheka kwegesi okunomthelela ekuqunjweni. Ukuhamba okufishane kunganciphisa ukuqunjelwa ngemuva kokudla, uma ukulungele lokho.

8. Zama isengezo sokukhipha igesi

Ama-enzyme wokugaya asiza ekudilizeni ukudla futhi amunce izakhi zomzimba. Isibonelo esisodwa i-anti-gas supplement a-galactosidase, esiza ukuvimbela ukwakheka kwegesi ekudleni okuthile.

Ngenkathi zivame ukukhangiswa ukuvimbela ukuboshwa nokuqunjelwa, lawa maphilisi nawo angakhulula ukuqunjelwa. Ngokuya ngomkhiqizo, ungathatha lezi zithasiselo nsuku zonke, noma njengoba kudingeka ngaphambi kokudla ngokwe-oda likadokotela.

Kunamanye ama-enzyme amaningi wokugaya ukudla, afaka i-amylase, lipase, ne-protease, ongawathatha nawo. Lokhu kusiza ukudiliza ama-carbs, amafutha, namaprotheni futhi kungatholakala ngokwehlukana noma ngemikhiqizo ehlangene ekhawunteni.

Ngaphezu kwalokho, izithasiselo ze-probiotic zingasiza ukulawula amabhaktheriya amahle esiswini sakho, anganciphisa ukubola.

Thenga izithasiselo ze-probiotic.

Lapho izinguquko zendlela yokuphila zingasizi

Ukuqunjelwa ngokuvamile kuyimpendulo yemvelo yomzimba wakho ekudleni noma emikhubeni ethile. Kepha lapho ukuqunjelwa kunganciphisi ushintsho ekudleni, kungaba yisikhathi sokubhekana nenkinga nodokotela wakho.

Lokhu kwenzeka ikakhulukazi uma ukuqunjelwa kuhambisana nejaqamba ezinzima nokunyakaza okungavamile kwamathumbu. Izinkinga zezempilo ezingaba khona zihlanganisa:

• Isifo sikaCrohn
• ukungezwani kokudla
• i-irritable bowel syndrome (IBS)
• ukungabekezelelani kwe-lactose
• isifo se-celiac
• ukuzwela kwe-gluten

Awudingi ukubekezelela ukuqunjelwa unomphela. Khumbula ukuthi ukunquma imbangela ekugcineni kuzosiza ukuvimbela iziqephu zokuqunjelwa ezingathandeki.Sebenza nodokotela wezokudla obhalisiwe uma udinga usizo olwengeziwe ukuthola ukudla okulungile noma isengezo sokusiza ukudambisa ukuqunjelwa.

I-American Heart Association kanye ne-U.S. Food and Drug Administration bancoma ukuthi kungabi ngaphezu kuka-2,300 mg we-sodium ngosuku - cishe osayizi wesipuni sikasawoti. Abantu abazwela kakhulu kwimiphumela ye-sodium, njengaleyo ene-hypertension noma i-prehypertension, kufanele bahlose i-1,500 mg noma ngaphansi.