Ukuzilolonga yenye yeendlela zokugcina impilo entle yamathumbu.UBruno Nascimento / Unsplash Amathumbu likhaya lamashumi ezigidi zeebacteria zeseli enye. Ziyaziwa ngokudibeneyo njenge-gut flora yakho okanye i-microbiota kwaye zinokuchaphazela ngokuthe ngqo indlela oziva ngayo imihla ngemihla.
Impilo embi yamathumbu inokukhokelela kuluhlu olubanzi lweemeko zempilo ezinokuchaphazela kakubi impilo yakho kunye nomgangatho wobomi.
Ngelixa umxholo wempilo yamathumbu usemtsha ngoku, sele kukho uphando olunomdla malunga nefuthe lokutya kunye nendlela yokuphila enokuba nayo ngokwahluka kweentyatyambo zakho zesisu. Nazi iindlela ezili-11 ezixhaswe ngokwesayensi onokuthi uzilolonge kwisisu sakho ukuze wonwabe, ube sempilweni.
# 1. Yitya ukutya okuziinkozo ngakumbi
Ukongeza kwimithombo yesiqhelo ye-carbohydrate (i-pitas, i-wraps, irayisi emhlophe kunye neetapile) kwisidlo sakho, yongeza kwi-grains epheleleyo kubandakanya i-oatmeal, irayisi emdaka, i-buckwheat, ipopcorn kunye nerye.
Yonke le yimithombo yefayibha kunye neecarbohydrate ezingagayekiyo.Ezo carbs azifunxwa ngamathumbu amancinci. Endaweni yoko, bahamba bengaphazanyiswa ukuya emathunjini amakhulu apho bakhuthaza ukukhula kweentsholongwane ezithile ezilungileyo emathunjini. UWimingxunya yemingxunya ikwanceda uzive ugcwele.
# 2. Thintela ukusebenzisa kwakho iiNtsholongwane
Ithuku lethu lokuqala xa sigula kukulikhupha ngokukhawuleza ukuze siqhubeke nobomi bethu. Oku kuhlala kuthetha ukuya kuhambo olukhawulezayo kugqirha kunye nekhosi yeentsholongwane ukucoca ukugula.Kodwa aI-ntibiotic inokuthintela ukukhula kweebhaktiriya ezithile-okanye uzitshabalalise- kwaye zisetyenziselwa unyango lwezifo ezosulelayo. Nangona kunjalo, ukongeza ekubulaleni iibhaktheriya ezimbi, ii-antibiotics nazo zingonakalisa okanye zibulale iibhaktheriya ezilungileyo.Ukusetyenziswa ixesha elide kunokubangela ukuba iintsholongwane zinganyangeki liyeza, zenze ukuba amayeza okubulala iintsholongwane angasebenzi kakuhle.Kwimpilo efanelekileyo yamathumbu, kuyacetyiswa ukuba ungathathi i-antibiotics ngaphandle kokuba kunyanzelekile.
# 3. Faka i-Prebiotic Fibre kwisidlo sakho
Ii-prebiotic luhlobo olwahlukileyo lwefayibha yokutya evuselela kunye nokukhuthaza ukukhula kwiibhaktheriya ezilungileyo emathunjini akho. Ziyamelana kakhulu kuzo zonke izinto: ubushushu, ukubanda, iasidi kunye nexesha.Oku kubenza bagqibelele njengenxalenye yokutya okuqhelekileyo.
Imithombo yokutya ene-prebiotic ibandakanya i-asparagus, iibhanana, i-chicory, iitumato kunye netswele.
# 4. Yongeza iiProbiotic kwisidlo sakho
Iiprobiotic ziibhaktheriya eziphilayo ezisetyenziselwa ukwazisa ngeebhaktiriya ezilungileyo emathunjini. Nangona kunjalo, ngokungafaniyo ne-prebiotic, kufuneka zigcinwe ziphila, kwaye zinokutshatyalaliswa bubushushu, ukubanda, i-asidi, kunye nokuhamba kwexesha.Bacingelwa ukuba banceda ukubuyisela ibhalansi yendalo yesisu emva kokuba iphazanyiswe kukugula okanye unyango.
Ayaziwa ngokuqinisekileyo ukuba ngaba banikezela ngezibonelelo zezempilo kwabo sele bephilile, kodwa ezinye iibhaktheriya zeprobiotic ziye zaboniswa ukuba zibonelela ngezibonelelo kwabo banesifo esibi (IBS) kunye nezinye izifo zesisu.
Olunye uhlobo lweprobiotic kukutya iyogathi, isoso se-miso, i-kimchi, i-tempeh, i-sauerkraut kunye ne-kefir.
# 5. Nciphisa uxinzelelo
Uxinzelelo lwempembelelo zesisu kwimpilo kunye nexesha elide, ngamanye amaxesha kukhokelela ekuqalekeni kweemeko ezahlukeneyo zamathumbu kubandakanya isifo sokukrala, i-IBS, izilonda kunye ne-acid reflux- ukubiza ngambalwa.
Ukunceda ukunciphisa uxinzelelo kunye nokubuyisela ibhalansi emathunjini kukho izinto ezininzi onokuzenza kubandakanya exercising rhoqo, ukongezaIiprobiotic kwisidlo sakho, ukufumanaukulala okuninzi, ukunxibelelana nabanye, kunye nokuzenzela ixesha.
# 6. Zama ukuzilolonga rhoqo
Ngaphandle kwezibonelelo ezibonakalayo zokuzilolonga, ezisusela ekuphuculeni ukwakheka komzimba ukuya kunciphisa umngcipheko wesifo sentliziyo kunye nesifo se-metabolic, umthambo ukwonyusa ukwahluka kwebhakteria. Inkqubo ngqo yendlela oku kwenzeka ngayo kunye nefuthe layo alaziwa ngokupheleleyo.Nokuba kunjalo, kuyacetyiswa ukuba ubandakanye iidosi eziqhelekileyo zomthambo kwinkqubo yakho yeveki.
# 7. Fumana u-5 wakho ngosuku
Asinguwe wedwa onetyala lokungakukhathaleli ukutya iziqhamo kunye nemifuno eyaneleyo (sonke siyayenza) kodwa mhlawumbi uyakutshintsha iindlela zakho xa ubona ukuba kunokuba luncedo kangakanani.Uphando lubonisa ukuba ukutya okuphezulu kwiziqhamo kunye nemifuno kunokuchaphazela ngokuqinisekileyo i-gut microbiota kunye nokunciphisa ukukhula kwe iintsholongwane ezimbi. Ngokukodwa, iiapile, iiblueberries, kunye neeartichokes Nyusa i Uxinzelelo ye IBifidobacteria. Ezi ziindaba ezimnandi, njengoko ukwanda kweBifidobacteria kunokunceda ukunqanda impilo enkenenkene . Zama ukubaubuncinci imifuno enye ngesidlo ngasinye kunye nokutya okuncinci kwiziqhamo amatyeli aliqela ngosuku.
# 8. Ukuphucula kunye nokuDibanisa ukutya kwakho
Ukuphucula umgangatho wokutya kwakho kubalulekile impilo entle .Abaphandi babonakalisile ukuba ukutya kwakho kuyatshintsha ukwakheka kweentyatyambo zakho zesisu.Bajonge indlela ukutya ngayo isityalo okanye iimveliso zezilwanyana ngokusekwe kukutya ezinokutshintsha izityalo kunye nokufumanisa ukuba bayitshintshileubume boluntu oluncinci amathumbu.
Baye bagqiba kwelokuba emva kokubambelela kokunye kokutya mUmsebenzi we-icrobial ubonakalise umahluko phakathi kwezidalwa ezincancisayo kunye nezidlayo, zibonisa ukurhweba phakathi kwe-carbohydrate kunye neprotement fermentation.Oku akubonakalisi kuphela amandla e-microbiota yomntu ukuze aziguqule ngokwabo ekuphenduleni utshintsho lokutya kodwa mhlawumbi axhase ukwahluka kunye ukutya okunesondlo.
# 9. Sika kwakhona kwi-Artener Sweetener
Kunzima ukunqanda iilekese ezingezizo, njengoko zibakhona kwizinto ezininzi zokutya neziselo. Nangona kunjalo, kufanelekile ukuzama ukunciphisa umda wakho kwimpilo esemgangathweni yamathumbu.Abaphandi bafumene iziphumo ezinxibelelanisa i-non-caloric sweeteners ezingezizo kwiinguqu ze-microbiota emathunjini anokubangela I-dysbiosis kunye nokungaqhelekanga komzimba. I-Dysbiosis ligama lonyango lokungalingani kwe-microbiota emathunjini.
Ukuba uhlala ufikelela kwiswiti yokufakelwa kwaye unengxaki naziphi na zesisu, kunokuba lixesha lokunciphisa ukutya kwakho.
# 10. Ukunciphisa isixa sokutya okucwangcisiweyo okutyayo
Ukutya okuninzi okucwangcisiweyo kuqulethe iiemulsifiers, ezongezwa kukutya ukuphucula ubunjani kunye nokwandisa ixesha elide.Ukutya okuqulethe i-emulsifiers kubandakanya i-mayonnaise, i-ice cream, ibhotolo yamandongomane, isonka kunye netshokholethi.
Isifundo kwi Ijenali yendalo bajonge isiphumo se-emulsifiers kwiimpuku xa besitya ngaphezulu kweeveki ezili-12 kwaye bafumanisa ukuba i-emulsifiers inokuba negalelo ekutyebeni kakhulu, isifo se-metabolic, kunye nezifo zamathumbu ezivuthayo ngokuguqula Iibhaktheriya kwizibindi zethu.
Asazi ngokuthe ngqo ukuba olu lwazi luya kuqhubeka njani kwizifundo zabantu. Nangona kunjalo, kufanelekile ukuba sikhankanye ukuba abaphandi baqaphele ukuba ezona ziphumo zibi kwezempilo zabonwa kwiimpuku ezazidla ukutya okulingana nokutya komntu okwenziwe kuphela yi-ice cream.
Akunakulindeleka ukuba umntu angatya i-ayiskhrim kuphela, uphononongo lusasinika umbono wokuba i-emulsifiers inokuyichaphazela njani imizimba yethu. Abaphandi baqinisekisile ukuba iziphumo ezibi zempilo zibonwe kugxininiso oluncinci njengesishumi sesinto esivunyelwe yi-FDA kwiimveliso zokutya.
Kucacile ukuba uphando oluninzi kufuneka lwenziwe kwaye kuthintelwe i-emulsifiers ngokupheleleyo ngokuqinisekileyo kuya kuba ngumzamo onzima. Elona cebiso lililo kukusebenzisa ngokumodareyitha kwaye ukhumbule ngakumbi okuya emlonyeni wakho.
# 11. Vula iWindows yakho
Njengoko uyazi ngoku, iyantlukwano ngundoqo emathunjini asempilweni kwaye iintsholongwane zifumaneka kuyo yonke indawo-hayi ngaphakathi komzimba.
Nokuba okusingqongileyo kunokuba nefuthe ekwakhiweni kwesisu sakho microbiota.
Into elula njengokuvula iifestile zakho xa usekhaya-ngakumbi ukuba uchitha ixesha elininzi ngaphakathi endlwini-kunokukhokelela kwindawo etyebileyo yegciwane.
UTheo nguMqeqeshi waBantu, uMqeqeshi weKickboxing kunye nomseki we Phakamisa ufunde ukukhula , ibhlog yokomelela komzimba ekunika yona izixhobo ozifunayo ukwakha umzimba owufunayo . Unceda abafana ukuba batshintshe imizimba yabo ngaphandle kokubingelela indlela yabo yokuphila. Qhagamshela kwaye ufunde ngakumbi namhlanje.
