Siya ngokuya siqaphela ukuthi Okwenzeka emathunjini kuzwakala kuwo wonke umzimbaAmandla, isimo sengqondo, amasosha omzimba, isisindo, isikhumba… Izindaba ezinhle ukuthi awudingi ukudla okungenakwenzeka noma ukudla okumnandi okungajwayelekile; ngokukhetha lokho okudlayo nsuku zonke ngokuhlakanipha, ukuhamba kancane nokulala kangcono, ukugaya kwakho ukudla kungashintsha kakhulu emavikini ambalwa.
Kulesi sihloko sizokubheka ngendlela ewusizo kakhulu. Indlela ukudla okukodwa okungathuthukisa ngayo ukugaya kwakho ukudla nokuthi ungakufaka kanjani ezindleleni zokupheka eziyi-7 ezilula ongaqala ukuyilungiselela namuhla. Uzoqonda nokuthi yini enhle (nokuthi yini engalungile) ohlelweni lwakho lokugaya ukudla, ukuthi ungayinakekela kanjani i-gut microbiota yakho, yiziphi izithako ezinengqondo, nokuthi yiziphi izimpawu ezibonisa ukuthi sekuyisikhathi sokubonana nochwepheshe.
Kungani ukugaya ukudla kubalulekile empilweni yakho
Uhlelo lokugaya ukudla alulona nje "lokugaya ukudla": yilona uhlelo oluthi Iyaphula ukudla, imunce izakhamzimba, futhi isuse imfucuza.Uma kwehluleka, kumane kuyindaba yesikhathi ngaphambi kokuba kuvele ukukhathala, ukuvuvukala, izinkinga zamahomoni, ukuntuleka kwamandla omzimba, noma ukushintshashintsha kwemizwelo.
Igxila emathunjini cishe ama-70% esimiso sethu somzimba sokuzivikelaKukhona izigidigidi zamabhaktheriya aphilayo akha i-gut microbiota, "isitho" sangempela esisiza ukugaya, ukwenza amavithamini, ukulawula ukuvuvukala kanye nokuxhumana nobuchopho ngokusebenzisa lokho okubizwa ngokuthi i-gut-brain axis.
Njengoba uneminyaka yobudala, ikakhulukazi ngemva kweminyaka engama-40, kuvamile ukuthi kunciphisa ukukhiqizwa kwama-enzyme okugaya ukudla futhi kushintsha ukuhamba kwamathumbu. Uma sinezela kulokho kucindezeleka, ukulala okungajwayelekile, ukudla okucutshunguliwe, kanye nendlela yokuphila yokungahlali phansi, umphumela uvame ukuba ukuqunjelwa, igesi, ukuqunjelwa, noma ukugaya ukudla kancane.
Yingakho kubaluleke kakhulu ukutshala imali ku- amaphethini okudla anempilo futhi aqhubekayoIzinkinga eziningi ezivamile zokugaya ukudla zingavinjelwa noma zithuthukiswe ngezinguquko ezilula, ngaphandle kokukhathazeka ngokweqile noma imikhawulo eyeqile.
Izimpawu zokuthi ukugaya kwakho kudinga usizo
Umzimba usinika izixwayiso, kodwa sivame ukwenza izimpawu ezingavamile zibe zijwayelekile. izimpawu zesikhashana kanye nezimpawu zokuthi, uma ziqhubeka, zibonisa ukuthi kukhona okungahambi kahle ngokuphelele.
Phakathi kwezimpawu ezivame kakhulu ezisheshayo yilezi: ukuqunjelwa ngemva kokudla, igesi ekhathazayo, kanye nesilungulela noma ukuhlanzaLowo muzwa "wesisu sebhaluni", noma ukuthi konke kumile, uvame ukuhlotshaniswa nokukhethwa kokudla okungekuhle, ukuntuleka kwama-enzyme, ukudla ngokushesha noma ukucindezeleka.
Ngokuhamba kwesikhathi, okulandelayo kuyaphawuleka: ukuqunjelwa okungapheli, uhudo oluphindaphindayo, noma izinguquko ezisheshayo emikhubeni yamathumbuFuthi, ukukhathala okungathuthuki ngisho nalapho ulele, ngoba uma ungamunci kahle izakhamzimba ezifana ne-iron, i-magnesium, noma amavithamini B, kuyinto evamile ukuzizwa ubuthakathaka.
Isikhumba singenye indlela yokubonakalisa amathumbu: ukuqubuka kwe-acne, i-eczema, noma ukuqubuka Zingase zihlobane ne-intestinal dysbiosis (ukungalingani kwezitshalo) kanye nokuvuvukala okuphansi okuqhubekayo ngokuhamba kwesikhathi.
Ukudla okuyisihluthulelo okuthuthukisa ukugaya kwakho ukudla (nokuthi kungani kusebenza)
Uma bekufanele sikhethe uhlobo olulodwa lokudla olungenza umehluko ekugayweni kokudla kwakho, kungaba Imifino ecebile nge-fiber namanzi, ikakhulukazi imifino eluhlaza enamaqabunga njengesipinashi, ulethisii-chard, i-kale noma amahlumela athambile.
Leli qembu lokudla linikeza i-fiber encibilikayo nengancibiliki, amanzi, ama-antioxidants, i-magnesium ne-potassiumI-fibre inezela ubukhulu endle futhi ithuthukisa ukugaya ukudla, yondla amabhaktheriya awusizo, futhi isiza ukulawula amazinga e-cholesterol kanye ne-glucose. Amanzi asiza konke ukuthi kuhambe kahle emathunjini.
Ngaphezu kwalokho, imifino eluhlaza enamaqabunga iqukethe ama-polyphenols kanye nezinye izinto ezilwa nama-antioxidant ezivikela amangqamuzana olwelwesi lwamathumbu ekulimaleni kwe-oxidative kanye nokuvuvukala. I-magnesium, yona, inomphumela wokuphumula emisipheni yamathumbu futhi yenza kube lula ukuhamba kwamathumbu.
Ingxenye engcono kakhulu ukuthi ziyizithako ezingabizi kakhulu, kulula ukuzithola unyaka wonke, futhi isebenziseka kalula ekhishiniUngazisebenzisa kuma-creams, kuma-stir-fries, kumasaladi afudumele, kuma-smoothies, kuma-omelet, kumasobho noma ezitsheni eziphelele.
Okunye ukudla okuthuthukisa uhlelo lokugaya ukudla
Ukuqinisekisa ukuthi ukugaya kwakho kusebenza kahle, kuwumqondo omuhle ukuhlanganisa le mifino kanye okunye ukudla okungenamsoco emathunjini abasebenzisa izindlela ezahlukene.
I-Los ukudla okunothile emanzini njengekhabe, i-pepinoUtamatisi, i-zucchini, i-melon, noma ama-strawberry kusiza ukugcina amanzi anele, okuyisihluthulelo sokuvimbela ukuqunjelwa nokuqinisekisa ukuthi ukudla kuhamba kahle ngendlela yokugaya ukudla.
I-Las izithelo ezinama-enzyme okugaya ukudla emvelo Ziyinsika ethokozisayo: uphayinaphu (i-bromelain) kanye ne-papaya (i-papain) kwenza kube lula ukuqhekeka kwamaprotheni futhi kunganciphisa ubunzima ngemva kokudla nenyama noma inhlanzi.
Indawo evelele ihlalwa yi- ukudla okubilisiwe okunama-probiotic: iyogathi yemvelo ngezinhlobo eziphilayo, i-kefir, i-sauerkraut eluhlaza, i-kimchi, i-kombucha noma i-miso. Zihlinzeka ngamagciwane awusizo aqinisa i-microbiota, athuthukise ukugaya ukudla futhi anciphise ingozi yokutheleleka kokugaya ukudla.
Akumelwe sikhohlwe amaprotheni angenamafutha okulula ukuwagaya njengenkukhu ne-turkey engenasikhumba, inhlanzi emhlophe noma enamafutha, amaqanda asemalungiselelweni athambile, kanye nemifino ephekiwe kahle. Njengoba ihambisana nokusanhlamvu okuphelele njenge-oats, irayisi elinsundu, noma i-quinoa, inikeza amandla aqinile kanye ne-fiber ngaphandle kokuba nzima uma iphekwe kancane.
Izindlela zokupheka eziyi-7 zokufaka lokhu kudla namuhla
Ake siqale ibhizinisi. Nakhu okudingayo. Imibono yezindlela zokupheka ezingu-7 zezinsuku ezingu-7 lapho imifino eluhlaza enamaqabunga kanye nezinye izinto ezisiza ekugayeni ukudla ziba yinto ephambili khona. Lezi yiziphakamiso ezilula, ezenzelwe ukudla kwakusihlwa okusheshayo kanye nokudla kwasekuseni, ongazivumelanisa nokunambitheka kwakho.
1. I-smoothie eluhlaza yokugaya ukudla (isidlo sasekuseni)
I-smoothie efanelekile yokuqala usuku ngamandla nokukhanya. Hlanganisa isipinashi esisha nobhanana ovuthiwe (ocebile nge-pectin, i-fiber ethambile), amajikijolo athile, imbewu ye-chia noma ye-flax egayiwe, ubisi noma amanzi asekelwe ezitshalweni, kanye, uma uthanda, ijinja entsha noma ithisipuni lejusi le-aloe vera.
Le smoothie inikeza i-fibre encibilikayo, ama-probiotic uma ufaka i-yogurt noma i-kefir, amaminerali nama-enzymeIjinja isiza ukusheshisa ukukhishwa kwesisu nokunciphisa umuzwa wokusinda, kuyilapho i-aloe inomphumela oduduzayo kulwelwesi lwamathumbu.
2. Amaqanda aqhekeziwe nesipinashi kanye ne-avokhado (isidlo sasekuseni noma isidlo sakusihlwa esilula)
Faka amaqabunga esipinashi ku-avocado noma ku-olive oil ethambile, engeza amaqanda ashayiwe, bese upheka emlilweni ophakathi. Khonza ku-toast ye-wholemeal noma ye-sourdough bese ubeka izingcezu ze-avocado phezulu, futhi uma uzizwa ujabule, faka isipuni se-sauerkraut.
Ngale nhlanganisela uthola amaprotheni asezingeni eliphezulu, amafutha anempilo okulwa nokuvuvukala, i-fiber, kanye nama-probioticIzinkwa ze-sourdough zivame ukugaywa kalula kunesinkwa esivamile, njengoba inqubo yokubilisa igaya ezinye zesitashi.
3. Ukhilimu wesobho le-lentil elibomvu nethanga elinosipinashi
Amalenti abomvu apheka ngokushesha futhi athambile kunezinye izinhlobo zemidumba. Lungisa ngethanga, izaqathi, u-anyanisi, ugalikhi, umhluzi wemifino, kanye nobisi lukakhukhunathi oluncane. Ekupheleni kokupheka, engeza inqwaba yesipinashi ukuze ubune ekushiseni okusele, bese uhlanganisa konke kuze kube bushelelezi.
Lesi sidlo sihlanganisa ndawonye i-fiber, amaprotheni ezitshalo, amavithamini, amaminerali kanye namafutha anempiloUma usebenzisa umhluzi wamathambo, ufaka i-collagen nama-amino acid asiza ukugcina ulwelwesi lwamathumbu lusesimweni esihle.
4. I-chicken fajitas enopelepele, i-broccoli kanye ne-lettuce
Faka izingcezu zenkukhu eziphekiwe no-anyanisi kanye nopelepele, engeza ama-florets amancane e-broccoli, bese ufaka izinongo ezithambile. Khonza kuma-tortilla e-cassava noma e-almond flour bese ubeka i-lettuce ye-romaine eqoshiwe, i-avocado, i-tomato salsa eyenziwe ekhaya, kanye nobhontshisi omnyama ophekiwe kahle.
Lena iresiphi ephelele kakhulu ehlanganisa i-fiber evela emifinweni kanye nemifino, amaprotheni angenamafutha amaningi, amafutha anempilo kanye nama-antioxidantsI-broccoli kanye nopelepele kuyimifino ecebile nge-vitamin C kanye namakhemikhali esibabule asekela kokubili isibindi kanye namathumbu.
5. Isitsha saseMedithera esine-quinoa, inkukhu namaqabunga aluhlaza
Umpheki i-quinoa Sebenzisa njengesisekelo sesitsha esinamaqabunga esipinashi noma e-arugula, ukhukhamba, utamatisi, ama-olive, inkukhu eyosiwe, kanye ne-extra virgin olive oil kanye nejusi likalamula. Ungangeza isipuni esigcwele se-sauerkraut noma ama-pickle angenashukela.
Ngalesi sitsha uthola isidlo sokugcwalisa, okulula ukusigaya futhi esigcwele i-fiber namafutha anempilo enhliziyweniUkuhlanganiswa kwemifino eluhlaza, okusanhlamvu okuphelele, namaprotheni angenamafutha kunakekela kokubili i-microbiota kanye ne-metabolism.
6. Ubhatata ogcwele ubhontshisi, ilethisi kanye ne-salsa entsha
Bhaka ubhatata uze uthambe, bese uwusika bese uwugcwalisa ngobhontshisi omnyama, ilethisi yeromaine eqoshiwe, upelepele, i-cilantro, kanye ne-salsa katamatisi omusha. Thela ijusi likalamula elisanda kucindezelwa.
Ubhatata unothile i-fiber, i-beta-carotene kanye nama-carbohydrate akhipha kancane kancaneNakuba ubhontshisi unikeza amaprotheni kanye ne-fiber evundiswayo, lolu hlobo lokudla lusiza ekondleni amabhaktheriya amahle akhiqiza ama-fatty acid amafushane, abalulekile emathunjini.
7. I-chia pudding enezithelo namantongomane
Hlanganisa imbewu ye-chia nobisi lukakhukhunathi noma ubisi olusekelwe ezitshalweni kanye nempuphu encane yamaprotheni uma ufuna ukwandisa ukusutha. Yiyeke ihlale esiqandisini ize iqine bese ukhonza nama-apula noma amajikijolo aqoshiwe, isinamoni, i-nutmeg, nama-alimondi aqoshiwe.
Kuyisidlo sasekuseni noma ukudla okulula okufanelekile ngoba kuhlanganisa i-fibre encibilikayo, amafutha e-omega-3 avela ezinhlanyelweni, ama-antioxidants avela ezithelweni namaprotheniUkuthungwa kwayo okubushelelezi kwenza kube lula kakhulu ukugayeka, ngisho naseziswini ezizwelayo.
Yeka ukuthi ukudla okunempilo nokulula ukukugaya kufanele kube njani.
Ngaphandle kwalezi zindlela zokupheka, kufanelekile ukucabangela konke esikudlayo phakathi nesonto. iphethini yokudla okunempilo Kusekelwe ezithelweni, imifino, okusanhlamvu okuphelele, ubhontshisi, amantongomane, imbewu, amaprotheni angenamafutha kanye nezinye izindlela zobisi noma eziqinisiwe.
Iziqondiso zokudla okunempilo ziyanconywa Yandisa ukudla kwakho i-fiber, i-calcium, i-vitamin D, ne-potassium.ngoba ukudla okuningi kwaseNtshonalanga kuyasilela. Ngesikhathi esifanayo, kubalulekile ukunciphisa ushukela owengeziwe, amafutha agcwele, kanye ne-sodium, okufaka isandla ekuvuvukeni, umfutho wegazi ophakeme, kanye nokukhuluphala.
Isu elihle lansuku zonke Faka i-fiber ethile ekudleni ngakunye: izithelo eziphelele (ezingcono kunejusi), imifino eluhlaza noma ephekiwe, okusanhlamvu okuphelele (oatmealIsinkwa esiphelele, ilayisi elinsundu, i-bulgur, i-teff), amantongomane, imbewu, noma ubhontshisi. Lokhu kusiza ekulawuleni ukugaya ukudla, kusigcine sizizwa sigcwele isikhathi eside, futhi kuzinzise ushukela egazini.
Kuhle futhi ukuhlola isigaba sobisi noma ezinye izindlela zaso. ubisi olunamafutha aphansi noma olungenawo amafutha, ubisi olungenayo i-lactose, noma isiphuzo se-soy esiqinisiwe Nge-calcium ne-vitamin D, kusiza ukuthuthukisa impilo yamathambo ngaphandle kwamafutha agcwele ngokweqile. Ezinye iziphuzo ezisekelwe ezitshalweni, uma zingaqinisiwe, azinikezi izakhamzimba ezifanayo, ngakho-ke kuwumqondo omuhle ukufunda amalebula.
I-fibre, ama-probiotic, amanzi kanye ne-potassium: izinsika ezine zamathumbu
Uma kunezici ezine ezenza umehluko empilweni yokugaya ukudla, yizo i-fiber, ama-probiotic, ukumuncwa okwanele, kanye ne-potassiumNdawonye zisiza ekugcineni ukuhamba okuvamile, i-microbiota ehlukahlukene, kanye nendawo yamathumbu engenakuvuvukala okunamandla.
Ama-probiotic atholakala ngokudla okubilisiwe kanye nezithasiselo, kodwa adinga ama-prebiotic (i-fiber evundiswayo) ukuze achumeIgalikhi, u-anyanisi, ubhanana, i-asparagus, i-oats noma i-legumes kuyimithombo emihle kakhulu yalokho "kudla" kwezitshalo ezizuzisayo.
Amanzi abalulekile ekugayweni kahle kokudla: Ithambisa umgudu wokugaya ukudla, ivimbele ukuqunjelwa, futhi isize ekususeni ubuthi.Ngaphezu kwamanzi ahlungiwe kanye netiye lezitshalo, ungasebenzisa ukudla okunomsoco kakhulu njengekhukhamba, i-celery, i-lettuce ye-romaine, utamatisi, ikhabe, izithelo ze-citrus noma ikhabe.
I-Potassium, etholakala kubhanana, kubhontshisi, kumifino eluhlaza enamaqabunga, kumazambane, kuzithelo ze-citrus, nakumantongomane, kulawula ukusebenza kwemisipha kanye nezinzwakufaka phakathi imisipha yamathumbu. Ukudla okwanele kusiza ukugcina umfutho wegazi ungaphakathi kwesilinganiso esifanele futhi kuvimbele ukuqaqamba nokukhathala.
Imikhuba yansuku zonke ethuthukisa (noma eyenza kube kubi kakhulu) ukugaya kwakho ukudla
Akusikho konke okuphathelene nalokho okudlayo: indlela odla ngayo nendlela ophila ngayo Kuthinta kakhulu impilo yakho yokugaya ukudla. Ngezinye izikhathi, ukulungiswa okuncane endleleni yakho yokuphila kungenza umehluko omkhulu kunokushintsha okukhulu ekudleni.
Ukuhlafuna kahle kubalulekile. Ukugaya kuqala emlonyeni, lapho ama-enzyme amathe eqala khona ukuphula ama-carbohydrate. Ugwinya cishe ngaphandle kokuhlafuna, okuphoqa isisu sakho namathumbu ukuthi asebenze kanzima kabili.okukhuthaza ukuqunjelwa, igesi kanye nomuzwa wokusinda.
Isikhathi sibalulekile futhi: zama yidla ngezikhathi ezivamile noma ezingajwayelekile Ifundisa uhlelo lokugaya ukudla "ukulungiselela" ukwamukela ukudla. Ukushiya okungenani amahora angu-3-4 phakathi kokudla kuvumela inqubo yokugaya ukudla ukuthi iqedwe ngaphambi kokudla futhi futhi kunciphisa ukucindezeleka ngokweqile.
Ukulawula ukucindezeleka kungenye into ebalulekile. Ukuphila isikhathi eside ngendlela "yokulwa noma yokubaleka" kushintsha ama-hormone, kunciphisa ukukhiqizwa kwamajusi esiswini, futhi kushintsha ukwakheka kwe-microbiotaAmasu okuphefumula, ukuzindla, i-yoga, ukuhamba nsuku zonke, noma ukwelashwa kungasiza umzimba ukuthi ubuyele kaningi esimweni "sokuphumula nokugaya".
Ekugcineni, ukunyakaza okuvamile kuthuthukisa i-peristalsis (ukunyakaza okuzenzakalelayo kwamathumbu). Hamba imizuzu engama-30 ngosuku, yenza ukuzivocavoca okuncane, bese uhambahamba isikhashana ngemva kwesidlo sasemini. Kukhuthaza ukuhamba okusheshayo futhi kunciphisa ingozi yokubuyela emuva.
Ukudla neziphuzo okufanele kulinganiselwe
Okubaluleke kakhulu njengoba nje nalokho okwengezayo Lokho okunciphisayo noma okugwemayo ukuze unakekele amathumbu akhoAsikho isidingo sokuzivimbela, kodwa kufanele sazi ukuthi yimiphi imikhiqizo engcono kakhulu egcinelwe imicimbi ethile.
I-Los ukudla okugaywe nge-ultra-processed (amakhekhe ezimboni, ukudla okulula okumnandi, ukudla okulungele ukufudunyezwa, ama-sodas anoshukela...) zivame ukuqukatha ufulawa ocolisisiwe, ushukela owengeziwe, amafutha angenampilo, kanye nezithasiselo. Zondla amagciwane “amabi”, zikhuthaza ukuvuvukala, futhi zibhebhethekise ukulawulwa kukashukela egazini.
Ushukela owengeziwe, otholakala eziphuzweni ezibandayo, amasoso ezitolo, amakhukhi, noma kuma-yogurt amnandi, Ziphazamisa i-microbiota futhi zandisa ingozi ye-metabolic syndrome.Kungcono ukwenza ubumnandi ngezithelo eziphelele, futhi uma kudingeka, inani elincane loju noma isiraphu ye-maple, njalo ngaphakathi kokudla okucebile ngokudla kwangempela.
Amafutha e-Trans namafutha agcwele ngokweqile (inyama enamafutha amaningi, amasoseji, amakhekhe, ama-margarine ashibhile) Zivimbela ukugaya ukudla futhi zinegalelo ekuvuvukeni komzimba.Kunconywa ukuthi kufakwe amafutha angagcwalisiwe avela ku-extra virgin olive oil, i-avocado, amantongomane kanye nenhlanzi enamafutha esikhundleni sawo.
Usawoti owengeziwe ovela ekudleni okuphekiwe kusengaphambili, amasoso, amasoseji, noma ushizi osulungisiwe kukhuthaza ukugcinwa koketshezi kanye nomfutho wegazi ophakemeUkusebenzisa amakhambi, izinongo, ulamula, noma izingxube ezingenasawoti ukuze kube nokunambitheka, kanye nokubeka phambili ukudla okusha noma okungacutshungulwanga okuqandisiwe, kusiza ukugcina i-sodium ilawulwa.
Kubantu abazwela kakhulu, ukudla okunongwe kakhulu, utshwala, kanye ne-caffeine eningi kungacasula ulwelwesi lwesisu. kwandisa i-reflux futhi kuphazamise ubuthongoUma ubona ubudlelwano obuqondile phakathi kokusebenzisa kwakho nezimpawu zakho, ukunciphisa kwazo kuvame ukubonakala ngokushesha okukhulu.
Izithasiselo kanye nezinsiza zemvelo zokugaya ukudla
Uma ukudla kuhlelwe kahle kodwa ukungakhululeki kuqhubeka, kungase kudingeke ukuhlolwa okwengeziwe. ukuthembela ezithasiselo ezithile noma ezitshalweninjalo ngokuqonda okuvamile futhi, uma kungenzeka, ukuqapha kochwepheshe.
Izakhiwo ze ama-enzyme wokugaya Lawa ma-enzyme, afaka phakathi i-amylase, i-protease, ne-lipase, asiza ekugayweni kwama-carbohydrate, amaprotheni, namafutha kubantu abanokugaya okuhamba kancane noma abakhiqiza i-asidi ephansi kanye nama-enzyme. Athathwa ngaphambi noma ekuqaleni kokudla okuyinhloko.
I-Los ama-probiotic kuma-capsules Ama-capsule aqukethe izinhlobo ezahlukene (njenge-Lactobacillus ne-Bifidobacterium) kanye nenani elanele lamabhaktheriya aphilayo kungaba usizo ezimweni ze-irritable bowel syndrome, i-dysbiosis, noma ngemva kokwelashwa ngama-antibiotic. Kubalulekile ukuthi ama-capsule amelane ne-asidi yesisu ukuze amagciwane afinyelele emathunjini ephila.
La I-L-glutamine, i-amino acid ehilelekile ekulungisweni kwe-epithelium yamathumbu, ingasiza ezimweni zokucasuka kwe-mucosa noma ukwanda kokungena kwamanzi, ngaphakathi kwendlela ebanzi ehlanganisa izinguquko zokudla, ukunciphisa ukucindezeleka, futhi ngokuvamile, ukusebenza nochwepheshe.
Phakathi kwezitshalo eziwusizo, okulandelayo kuvelele: i-chamomile, ijinja, i-lemon balm, i-slippery elm, noma impande ye-marshmallowngemiphumela yokuzola, yokubulala, kanye neyokuvikela. Zingathathwa njenge-infusion noma ezikhishweni ezijwayelekile, ikakhulukazi ngemva kokudla.
Kufanele uthintane nini nochwepheshe?
Nakuba izinkinga eziningi zokugaya ukudla zithuthuka ngokushintsha kwendlela yokuphila, kunezimo lapho kubalulekile khona Ungalibazisi ukuya kudokotela noma kudokotela wezifo zamathumbu..
Lezi yizimpawu eziyisixwayiso igazi esitulweni, ukwehla kwesisindo okungahlosiwe, ubuhlungu obukhulu noma obuqhubekayo besisu, ubunzima bokugwinya, noma ukukhathala okukhulu okungenakuchazeka ngenqubo yansuku zonke. Futhi, izinguquko ezisheshayo neziqhubekayo emikhubeni yokuzilungisa.
Kulezi zimo, kubalulekile ukwenza ukuxilongwa okufanele, njengoba kungase kutholakale izinkinga eziyisisekelo. Izifo zamathumbu ezivuvukalayo, isifo se-celiac, izifo ezithathelwanayo, ama-polyps, noma ngisho nezimilaUkuhlolwa okusetshenzisiwe kufaka phakathi ukuhlolwa kwegazi, ukuhlolwa kwendle, ama-endoscopy noma ama-colonoscopies, phakathi kokunye.
Uma ubulokhu wenza izinguquko ezifanele ekudleni kwakho nasemikhubeni yakho amasonto amaningana futhi Awuboni ukuthuthuka emavikini angu-2-4Kungumqondo omuhle futhi ukwenza i-aphoyintimenti nodokotela wezifo zamathumbu noma isazi sokudla esibhalisiwe esigxile empilweni yamathumbu ukuze senze le ndlela ibe ngeyakho.
Ukunakekela ukugaya kwakho ukudla akukhona nje ukugwema ukuqunjelwa noma igesi: kuyindlela eqondile yokwenza Vikela izivikelo zakho, amandla akho ansuku zonke, kanye nenhlalakahle yakho yengqondo.Ukukhetha imifino eluhlaza enamaqabunga kanye neminye imifino ecebile nge-fiber namanzi, ukwengeza ama-probiotic, ukukhetha amaprotheni namafutha asezingeni eliphezulu, ukuhlala unomsoco ngokwanele, kanye nokunciphisa ukudla okucutshungulwe kakhulu ekudleni okumnandi ngezikhathi ezithile kunikeza isisekelo esiqinile. Uma ungeza kulokho izindlela zokupheka eziyi-7 ozibonile kanye nemikhuba embalwa elula (ukuhlafuna kancane, ukuzivocavoca nsuku zonke, kanye nokulala kangcono), amathumbu akho azoba nakho konke akudingayo ukuze asebenze kahle unyaka wonke.
