Okona kuzikhusela kukwaphula nayiphi na imikhwa emibi enokuthi ibe negalelo ekwetyisweni okugwenxa nakwimpilo embi yamathumbu ngaphambi kokuba kungene iingxaki.Igadi / Unsplash Sonke sinemikhwa emibi, izinto esinqwenela ukuba siyeke ukuzenza kodwa kungaze kubonakale ngathi ziyashukuma.
Umzekelo, ndiluma iinzipho zam kwaye ndinexesha elide endikhumbula ngalo. Naxa ndikwazi ukuyeka, akukaze kube kudala ndibuye ndibalume kwakhona. Abanye banokuvelana, ngelixa abanye beyifumana ilizothe. Nangona uyayibona, ayichaphazeli impilo yam.
Kodwa kukho imikhwa enokuthi ichaphazele impilo yakho, ngakumbi xa kufikwa kugayelelo kunye nempilo yamathumbu akho. Ukuba awulumkanga, le mikhwa inokuba yintlungu yokwenyani.
Amathumbu yinkqubo ebalulekileyo emzimbeni kwaye ilawula ukuqhubekeka kokutya ukusuka ekuqaleni ukuya ekugqibeleniNangona itUkwahlula abantu ngokuxhaphakileyo kunxulumana namathumbu sisisu kunye namathumbu amancinci kunye amakhulu.
Ngapha koko, kuqala apho ukutya kungena kwimizimba yethu kwaye kuphele apho inkunkuma iphuma khona. Kulapho ukutya kuqhekezwa khona, izondlo ziyangeniswa, kukhutshwa amandla kwaye okuseleyo kwenziwe.
Ukusinceda sigqibe lo mjikelo, sinento ebizwa ngokuba yiyo iintyatyambo ezintle , okanye i-microbiota, ehlala ngaphakathi kuthi. Ngapha koko, sinamashumi amawaka ezigidi zeebhaktheriya ezihlala emathunjini ethu, uninzi lwazo lufumaneka emathunjini amakhulu.
Ezi microbiota zinoxanduva lokonakala kweecarbohydrate, ukufunxwa kwamandla kunye nokufunxwa kwezakhamzimba, phakathi kwezinye izinto.
Nangona kunjalo, xa kukho into ehamba gwenxa, ikholoni ekhathazekileyo ye-microbiota inokubangela iingxaki ezininzi, ukusukela ekuzuzeni ubunzima kunye nesifo sengqondo sesilonda kwi-acid reflux (okanye ukubetha kwentliziyo) kunye nezinye iimeko ezimbi.
Kukho amanyathelo onokuwathatha ukulungisa ezi mpazamo ukuba ziyenzeka. Kodwa okona kuzikhusela kukwaphula nayiphi na imikhwa emibi enokuthi ibe negalelo ekwetyisweni okugwenxa nakwimpilo embi yamathumbu ngaphambi kokuba kungene iingxaki.
Apha ngezantsi kukho imikhwa eli-10 exhaphakileyo emibi kwaye kutheni kufuneka uyophule ukuze wonwabe, usempilweni.
- Musa ukuhlafuna ukutya kwakho ngokufanelekileyo
Umlomo yinxalenye yokuqala yamathumbu kunye nenkqubo yokwetyisa.
Ukuba awukuhlafunanga kakuhle ukutya kwakho, wenza umsebenzi womzimba wonke ube nzima. Ngokuthatha ixesha elongezelelekileyo lokuhlafuna, uyaphula ibe ziingceba ezincinci, ukwenze kube lula ukutya ukuhamba ezantsi kwesisu sakho esiswini, apho saphuke ngakumbi sisisu seasidi.
- Awuhlali Umanzi
Amanzi yinxalenye ebalulekileyo yenkqubo yokwetyisa kwaye asetyenziselwa ukunceda ukwetyisa ukutya okuqinileyo kunye nokufunxa izondlo.
Zama ukusela amanzi rhoqo ngalo lonke usuku, kodwa kuthintele ukusela kakhulu ngamaxesha okutya kuba oku kunokuba negalelo kukuziva ukhululekile.
Kwakhona, qaphela ukuba ungakanani iti nekofu oselayo. Ezi ziselo zingakunyibilikisa, kwaye ukuba wenza umthambo qiniseka ukuthatha amanzi ongezelelweyo ukunyusa amanqanaba akho.
Uyakwazi ukuxelela ukuba unamanzi ngokwaneleyo ngombala womchamo wakho. Ukhangele i-yellow encinci njengophawu lwe-hydration efanelekileyo.
- Ukutya kakhulu kwindawo enye
Ndiyayithanda yonke into onokuyitya nge-buffet ngokungathi ngumntu olandelayo, kodwa lumka iingozi zokufaka ubuso bakho.
Ukutya kakhulu kwindawo enye kunokukhokelela ekuqunjeni, kwi-reflux kunye nakwinqanaba lokungoneliseki lokugcwala okubeka uxinzelelo kwinkqubo yakho yokwetyisa.
Endaweni yoko, zama ukutya ukutya kwakho kancinci kwaye uqaphele xa uhluthi.
Unokuzama ukukhumbula ngakumbi inani lokutya okwenzileyo emva koko uziphakele. Khumbula, nakuphi na okuseleyo kunokugcinelwa obunye ubusuku okanye isidlo sasemini ngosuku olulandelayo.
- Ukuba neziselo eziCarbonated kwiDinner
Iziselo ezihlwahlwazayo ziyaziwa ngokuba mnandi kwaye zimnandi.
Ngelishwa, bayaziwa ngokwandisa ukuqunjelwa, ukubethelwa kunye nokwenza uzive ungonwabanga. Ngamanye amaxesha, banokubangela ne-acid reflux, nayo.
Ayinamsebenzi nokuba iPerrier okanye iCoca-Cola. Ukusela iziselo ezi-carbonated kakhulu akulunganga kwinkqubo yakho yokwetyisa, ngakumbi ngexesha lesidlo.
Zama ukukhetha into emileyo, kwaye ugcine engqondweni ukuba nayiphi na into engamanzi inokubangela ukuba uzive udumbile kwaye ugcwele. Sela ngononophelo okanye ngcono, sela ngaphandle kwamaxesha okutya.
- Ukusela Kakhulu Utywala
Ngamanye amaxesha ugqiba umsebenzi kwaye konke ofuna ukukwenza kukusela kwaye ulahle uxinzelelo kunye namaxhala omhla.
Nangona kunjalo, yenza ngononophelo njengotywala, njengeziselo ezihlwahlwazayo, kunokubangela ukudumba, igesi kunye nokungonwabi, ngakumbi ngexesha okanye emva nje kwesidlo.
Ukongeza, utywala busebenza njengesikhuthazi, yiyo loo nto abo basela rhoqo benokufumana iintlungu zesisu kunye norhudo.
Ukuba ufuna ukusela, sela ngokumodareyitha kwaye uzame ukuba neentsuku ezimbalwa ezingenaseli ngeveki.
- Ukutyeshela umnqweno wokuhamba
Ukuqunjelwa kwenzeka xa ukutya okwetyisiweyo kuchitha ixesha elide kwinkqubo yakho.
Ukutya okuhlala ixesha elide, kunzima kwaye kunzima ukudlula njengoko ikholoni yakho iqhubeka nokufunxa amanzi kuyo. Ukungakwazi ukudlula esi situlo kunokubangela ukusilela.
Kukho oonobangela abambalwa bokuqhinwa kubandakanya ukungenisa amanzi asezantsi, ukungabikho kwefibre kunye ukungahoyi umnqweno wokuhamba . Ziphikise ezi ngendlela ezicacileyo ngokuhlala uhlanjululwe, kubandakanya ifayibha kwindlela otya ngayo kunye nokuzama ukungawuthobeli umnqweno wokuya xa uhlasela.
Ukuba ufumanisa ukuba unesibindi, zama enye yezi zinto zingasentla. Ukuba oko akusebenzi qhagamshelana nogqirha wakho.
- Ukutya kakhulu kufutshane nexesha lokulala
Ndiyazi ukuba awusoloko ufumana ukhetho, umsebenzi ubaleka emva kwexesha kwaye xa ufika ekhaya ushiyeke nokhetho lokutya nje ngaphambi kokulala okanye ungatyi kwaphela.
Akukho khetho. Yazi nje ukuba ukutya kufutshane nexesha lokulala kunokubangela iimvakalelo ze-acid reflux (ekwabizwa ngokuba kukutsha kwentliziyo okanye iGERD) ubusuku bonke.
Kungenxa yokuba ukutya okwetyisayo esiswini sakho kunokuphinda kubuyiselwe ngomphunga ngokulula xa ulele caba xa kuthelekiswa nokuhlala okanye ukuma.
Ukunceda ukumelana noku, zama ukungatyi ngaphakathi kweeyure ezimbini ngaphambi kokuba ucwangcise ukulala .
- Ukungayifumani ngokwaneleyo ifayibha kwisidlo sakho
Ifayibha yinxalenye ebaluleke kakhulu yokutya kodwa ihlala ihoywa okanye ingaqwalaselwa. Xa zibandakanyiwe ekudleni, ifayibha isebenza ukugcina ukuhamba kwamathumbu rhoqo kunye nokuthintela ukuqala kokuqunjelwa.
Ukongeza, kukho uhlobo olwahlukileyo lwefibre yokutya ebizwa ngokuba yi-prebiotic fiber. Oku kuyakhuthaza kwaye kukhuthaze ukukhula kwintsholongwane elungileyo emathunjini kwaye inokufumaneka kwiibhanana, i-chicory kunye neetumato.
Ukufumana impilo esemgangathweni yamathumbu, zama ukubandakanya idosi yakho yemihla ngemihla yefayibha kubandakanya eminye evela kwimithombo eyaziwa ngokubandakanya ifayibha ye-prebiotic.
- Ukuhlafuna iGum Rhoqo
I-chewing gum ingaba ngumsindisi wobomi kula maxesha silibele ukuxubha amazinyo ngaphambi komsebenzi okanye sasinegalikhi encinci kakhulu kwisidlo sangokuhlwa kwaye sinentlanganiso ebalulekileyo.
Igum yokuhlafuna ngamanye amaxesha akukho ngxaki, kwaye abanye abantu abanakuze babenangxaki nayo. Nangona kunjalo, kwabanye, ukuhlafuna itshungama kunokubangela ukuba uginye umoya omninzi okhokelela ekugqobhozeni, kwigesi nakwimvakalelo yokuqunjelwa.
Ukuba ungomnye waba bantu, zama ukuphepha i-chewing gum, ukhetha i-mint soft alternative.
- Ukutya ngokukhawuleza
Ukuba uphefumla ukutya kwaye awungomntu okhuphisana naye, unokufuna ukuthoba isantya.
Ukutya ngokukhawuleza kunokukhokelela kukungonwabi kunye nokuqunjelwa njengoko ungavumeli isisu sanele ixesha elaneleyo lokutya okungenayo. Ukongeza, ukutya ngokukhawuleza kuhlala kukhokelela ekuthatheni umoya ongaphezulu kunesiqhelo, owongeza ukudumba kwaye kunokubangela igesi.
Ngexesha elizayo xa uhlala phantsi ukuze utye, zama ukunciphisa isantya kancinci. Cinga ngokuzonwabisa ngokutya kwakho kwaye uthathe ixesha lakho. Akunyanzelekanga ukuba ibe luhlanga.
Ukushwankathela
Umzimba wakho wazi ngcono, ke nikela ingqalelo kule nto uyithethayo.
- Uhluthi?
- Ingaba ulambile?
- Ingaba unxaniwe?
Zama ukungatyi ngengqondo okanye ucinge ukuba ulambile xa unokuba unxaniwe nje. Ukuba unako, qaphela ukuba uziva ukhululekile kwaye uhluthi emva kokutya okanye ukuba uziva udumbile kwaye ugcwele kakhulu.
Ngaba unayo nayiphi na intlungu esiswini, igesi eninzi okanye unengxaki yokuya kwindlu yangasese?
Zonke ezi kunokuba ziimpawu zokungonwabi kwamathumbu kwaye inkqubo yokwetyisa engasebenziyo . Ngokujongana nemikhwa emibi eli-10 ngasentla, kuya kufuneka ukwazi ukuyilungisa le meko ukuze ube sempilweni.
UTheo ungumqeqeshi wabucala kunye nomseki weLift Funda ukukhula.
