Ungasinqanda Kanjani Isisu Sakho Ekugqumeni

-Delile

• 1. Phuza amanzi
• 2. Yidla kancane
• 3. Yidla njalo
• 4. Uhlafune kancane
• 5. Nciphisa ukudla okubangela igesi
• 6. Nciphisa ukudla okune-asidi
• 7. Ungadli ngokweqile
• 8. Hamba emva kokudla
• 9. Zama ukugwema izinto ezikukhathazayo
• 10. Nciphisa ushukela omningi ekudleni kwakho
• 11. Yidla okuthile ngokushesha nje lapho uzwa indlala
• Q:
• A:
• Ukuthatha

Ukubuka konke

Sonke sikwenzile lokhu: Uhleli egumbini elithule ngokuphelele, futhi ngokungazelelwe, isisu sakho sikhononda kakhulu. Kubizwa ngokuthi yi-borborygmi, futhi kwenzeka ngesikhathi sokugaya okujwayelekile njengokudla, uketshezi, negesi kudlula emathunjini.

IBorborygmi nayo ingahlotshaniswa nendlala, okucatshangwa ukuthi ibangela uketshezi kwamahomoni abangela ukuphambana ngaphakathi kwepheshana lesisu (GI). Njengoba kungekho kudla okuzothulisa umsindo, ugcina ngokubhonga okuzwakalayo okungathi kungazwakala ebangeni eliyimayela.

Ukugaya okungaphelele, ukugaya kancane, nokufaka ukudla okuthile kungabamba iqhaza ku-borborygmi. Ngokuvamile lokhu kuyinto ejwayelekile.

Ngenhlanhla, kunezindlela eziningana zokumisa isisu sakho ekugqumeni.

1. Phuza amanzi

Uma unamathele kwenye indawo awukwazi ukudla futhi isisu sakho siyaduma, amanzi okuphuza angasiza ukuwumisa. Amanzi azokwenza izinto ezimbili: Angathuthukisa ukugaya futhi ngasikhathi sinye agcwalise isisu sakho ukuthambisa ukuphendula kwendlala.

Njengenothi lokuqapha, kufanele uphuze amanzi ngokungaguquguquki usuku lonke. Uma uyikhahlela ngasikhathi sinye, ungaqeda ngomsindo okhalazayo esikhundleni sokuhayiza.

2. Yidla kancane

Uma isisu sakho ngaso sonke isikhathi sibonakala sikhula kulowo mhlangano we-9 ekuseni noma ngabe udle phambilini, qiniseka ukuthi udla kancane ngesikhathi sokudla kwasekuseni. Lokhu kuzokusiza ekugayeni ukudla kangcono, okungavimbela ukukhonona kwesisu.

3. Yidla njalo

Lesi ngesinye isixazululo sokubhonga okungapheli kwesisu. Uma umzimba wakho uqala ukubonisa njalo ukuthi sekuyisikhathi sokudla ngaphambi kokuba ulungele ukudla, ungahle udinge ukudla kaningi.

Abantu abaningi empeleni bayazuza ngokudla izidlo ezincane ezine kuya kweziyisithupha ngosuku esikhundleni sokudla ezintathu ezinkulu. Lokhu, kuvimbela ukukhononda ngesikhathi sokugaya, futhi kukusiza ekuvikeleni ekulambeni (okuvimbela nendlala ukugquma).

4. Uhlafune kancane

Uma udla, hlafuna ukudla kwakho kancane kancane nangokucophelela. Ngokucoboshisa ngokuphelele ukuluma ngakunye, unikeza isisu sakho umsebenzi omncane kakhulu ongasenza kamuva. Lokhu kungenza ukugaya kube lula kakhulu. Ngokuhlafuna kancane, nawe mancane amathuba okuthi ugwinye umoya, uvimbele ukugaya kanye negesi.

5. Nciphisa ukudla okubangela igesi

Okunye ukudla kunamathuba amaningi okubangela igesi nokugaya ukudla. Ukugwema lokhu kudla kunganciphisa kakhulu ukuqaqamba kwesisu okubangelwa igesi ehamba emathunjini.

Amacala ajwayelekile afaka ukudla okunzima ukugaya okufana nalokhu:

• ubhontshisi
• Amahlumela eBrussels
• iklabishi
• i-broccoli

6. Nciphisa ukudla okune-asidi

Ukudla neziphuzo ezine-asidi ephezulu kungaba nomthelela emsindweni wokukhononda, ngakho-ke ukukunciphisa ekudleni kwakho kungasiza ukukuvimbela. Lokhu kufaka ukudla okufana nezithelo ezisawolintshi, utamatisi, namanye ama-sodas.

Lokhu kufaka nekhofi. Ukunciphisa noma ukuqeda ikhofi yakho yasekuseni kungasiza ekunciphiseni ukukhala kwesisu okwenzeka emahoreni ambalwa kamuva. Esikhundleni salokho, zama inkomishi yetiye ene-caffeine.

7. Ungadli ngokweqile

Ukudla ngokweqile kungenza kube nzima kakhulu kumasistimu wokugaya ukudla ukwenza umsebenzi wawo; yingakho singahle siqaphele okuningi kwalokho kugaya ukugaya ukudla kulandela ukudla okukhulu kwamaholide.

Ngokugxila ezingxenyeni ezincane njalo njalo usuku lonke futhi udle ngokunensa (okuvumela umzimba wakho ukuthi ubhalise ukuthi ugcwele), ungagwema kalula ukudla ngokweqile.

8. Hamba emva kokudla

Ukuhamba ngemuva kokudla kusiza ukugaya, ukuhambisa ukudla esiswini nasemathunjini kahle. Ucwaningo lukhombisile ukuthi ukuhamba ngokushesha ngemuva kokudla, noma ngabe uhamba ibanga elifushane, elifushane uma kuqhathaniswa, kungakusheshisa ukukhipha isisu.

Khumbula ukuthi lokhu akusebenzi ukuzivocavoca okunamandla noma okunomthelela omkhulu - lokho kushesha kakhulu ngemuva kokudla.

9. Zama ukugwema izinto ezikukhathazayo

Uyazi ukuthi isisu sakho sizwakala kanjani sengathi sisezinsinini lapho uvalo lwakho? Ukukhathazeka noma amazinga aphezulu okucindezeleka kwesikhashana empeleni (inqubo yesisu sakho ukuthumela ukudla emathunjini), kuvimbela inqubo yokugaya nokugcina isisu sakho siduma.

Uma uhlangabezana nezinga eliphakeme lokukhathazeka, zama ukuphefumula okujulile ukwehlisa isimiso sezinzwa eziphakathi nendawo futhi wehlise nemiphumela engemihle yomzimba.

10. Nciphisa ushukela omningi ekudleni kwakho

Ishukela eleqile - ikakhulukazi i-fructose ne-sorbitol - lingadala isifo sohudo ne-flatus, ngaleyo ndlela kwandise umsindo wamathumbu.

11. Yidla okuthile ngokushesha nje lapho uzwa indlala

Isixazululo esilula kunazo zonke uma wazi ukuthi unomuzwa wokuthi iphinikhodi ejwayelekile yokulamba ukudla okuthile ngokushesha. Yidla okuthile okulula, okufana nabaqhekezi noma ibha yegranola encane. Yeqa ukudla okunamafutha njengama-chips amazambane. Lokhu kungenzeka kakhulu ukudala igesi noma ukugaya ukudla.

Q:

Kungani isisu sami siqhuma phakathi kwamabili?

A:

Lokhu kungenzeka ukuthi yi-peristalsis, okuwuchungechunge lwezinciphiso zemisipha ezihambisa ukudla ziye phambili kupheshana le-GI ngesikhathi senqubo yokugaya ukudla. Ngumsindo odumayo owuzwayo ngemuva kokudla, futhi ungavela emahoreni kamuva, ngisho nasebusuku lapho ulele. Kungenzeka ukuthi imisindo yokuduma izwakale kakhulu ebusuku lapho usesimweni sokuthula futhi uthambekele kakhulu ekugxileni kulo msindo.

Ukuthatha

Ungahle ungathandi ukuba nesisu esikhonthayo, esikhonondayo, kodwa kujwayelekile ngokweqile. Noma ngabe ulambile, ugaya phezulu, noma uhlangabezana nokugaya ukudla, gcina lawa macebiso engqondweni ekunciphiseni nasekuvimbeleni ukukhala kwesisu.

Uma uhlangabezana nokubhonga kwesisu okujwayelekile kusuka ekugayeni kanye nobuhlungu besisu obuvamile, isicanucanu, noma isifo sohudo, yenza isikhathi sokubonana nodokotela wakho. Lokhu kungabangelwa i-irritable bowel syndrome (IBS), ukukhipha isisu kancane (gastroparesis), noma ezinye, izimo zesisu ezibucayi.