Imicimbi yokwetyisa inokuthi iphazamise ngokulula into ekufuneka ibeyenye yeendlela zokuzonwabisa zobomi-ukwabelana ngesidlo kunye nabahlobo.Ali Inay / Unsplash Ngaba igesi, ukuqunjelwa kwentliziyo, isicaphucaphu, ukuqhina okanye urhudo lukucinezela isitayile sakho? Ngaba ezi mpawu zicaphukisayo zingena kwindlela yokuphila ubomi bakho ngokupheleleyo? AWUKHO wedwa. Kuluntu lwethu, iingxaki zokwetyisa ziye zaba yinxalenye yesiqhelo semihla ngemihla. Bambalwa kuthi abathetha ngezi ngxaki zingathandekiyo, kwaye kunqabile ukuba sifune iingcebiso zokufumana isisombululo.
Inyani yile yokuba kufuneka sitye ukuze siphile, kodwa xa kuvela imiba engonwabisiyo yokwetyisa, into esiqhelo ukuba ibe yinto eyonwabisayo inokuthatha kakubi. Njengoko ixesha liqhubeka, uphela unesisu esixinzelelekileyo ufuna isiqabu.
UKUYA Uphando lwamva nje lwe-2016 kwiDyunivesithi yobuGcisa yaseDenmark ifumanise ukuba into ekubhekiswa kuyo njengexesha lokuhamba, okanye, ukuba ukutya kukhawuleza kangakanani ukuqala kwethu xa sitya ukuya kuthi ga xa kushiya umzimba wethu, kunefuthe elikhulu kwimpilo yethu yamathumbu. Ukutya okuhlala ixesha elide kwindlela yethu yokwetyisa, iimveliso eziyingozi ngakumbi zokuthotywa kweebhaktiriya ziyenziwa. Ixesha elifutshane lokuhamba lithetha inkqubo esempilweni yokwetyisa.
Inkqubo eyonwabisayo yokusebenza kakuhle yokwetyisa ibalulekile ukugcina impilo isempilweni kwaye uzive ulungile. Ukuba nesisu esinexhala kungonakalisa ezona ntsuku zilungileyo kuye nabani na. Ngokwazi amaqhinga athile okususa (okanye ubuncinci ukunciphisa) iimpawu, unokuyiphepha ingxaki yesisu kwaye uqale ukuphucula ukwetyisa ngaphandle kokuqaphela ukuba wenze naluphi na utshintsho olubalulekileyo.
- Susa iswekile eninzi kunye namafutha
Iikhalori ezininzi ezivela kwiswekile, ukutya okunamafutha okanye okuqhotsiweyo kunzima ukugaya. Banokucaphukisa isisu sakho ngokucothisa inkqubo yokwetyisa, ukudala imvakalelo epheleleyo, engonwabisiyo. Iswekile engaphezulu yenza iswekile yegazi lakho inyuke, ukuseta isempilweni yeswekile eninzi egazini kunye ne-insulin eninzi ekhutshiweyo yipancreas ukuhlawulela imeko. Ukugqitha kwe-insulin kukhokelela kugcino olongezelelekileyo lweekhalori, ezinegalelo ekuzuzeni ubunzima.
Isisombululo? Khetha iziqhamo kunye nemifuno emitsha okanye efriziwe, iinkozo, iimbotyi, amandongomane kunye nembewu. Xa usitya inyama, yiya kwinto enamafutha asezantsi anje ngeentlanzi, iinkuku, inyama yenkomo ecekeceke kunye nehagu. Faka i-bhotolo kunye neargarine ngeoli yeoli.
- Gcwalisa ngamanzi
Ukufumana amanzi ngokwaneleyo kubalulekile kwinkqubo yokwetyisa. Amanzi anceda ukukhawulezisa ixesha lokuhamba lokutya ngokusebenzisa indlela yokugaya ukutya, kwaye kuthintela ukuqhina ngokwenza isitulo esithambileyo, esinobunzima. Cwangcisa i-9 ukuya kwi-13 yeekomityi zamanzi ngosuku ngalunye, okanye ngokwaneleyo de umchamo wakho ubonakale ucacile.
- Hambisa ngaphezulu
Kulula ukubhalisa izibonelelo zokuzilolonga ngokuqaphela utshintsho kwinkangeleko yemizimba yethu ngaphandle, kodwa ukuhlala sisebenza kukwenza izimanga kuthi ngaphakathi. Umsebenzi womzimba ubalulekile kwimpilo entle yokwetyisa. Ukuzivocavoca rhoqo kuphucula ukuhamba kwegazi kuwo onke amalungu ethu, kubandakanya iphecana lesisu. Oku kuvuselela kunye neethoni zezihlunu ngaphakathi esiswini nasemathunjini, ukugcina imixholo ihamba ngokukhawuleza. Cwangcisa ubuncinci imizuzu engama-30 yonke imihla kodwa uphephe ukusebenza nzima emva nje kokutya.
- Faka iiprobiotic
Sineebhaktheriya ezininzi kwiindlela zethu zokugaya ukutya kuneseli kwimizimba yethu. Ukugcina ulungelelwano phakathi kweebhaktheriya ezilungileyo nezimbi ngamanye amaxesha zinokukhohlisa, kwaye xa ibhaktheriya embi ilawula, ngokuqinisekileyo siyiva ngenkqubo yokwetyisa engasebenzi kakuhle. Ukuxhasa iibacteria zakho ezilungileyo kunye nemithombo yokutya eneprobiotic zihlala zezona ndlela zilungileyo zokufumana ibacteria yakho ibhalansi. Zama ukudibanisa iyogathi, i-kefir, i-sauerkraut, isuphu ye-miso, iitshizi ezithambileyo, i-pickles ezimuncu, i-tempeh okanye i-acidophilus ubisi kukutya kwakho kwemihla ngemihla.
- Yehlisa isantya xa usitya
Inkqubo yethu yokwetyisa ayithandi ukungxanyiswa. Ukuthatha ixesha xa usitya i-snack okanye isidlo kunika isisu ithuba lokucola ngokufanelekileyo kunye nokufunxa izondlo ngaphakathi kokutya. Oku kuvumela umzimba wakho kunye nengqondo ukuba ikunike umqondiso wokuba sowonele. Cima umabonwakude kwaye uxhathise ukujonga ikhompyuter yakho okanye i-smartphone xa usitya-abantu abaphazamisekileyo baya kutya ukutya okuninzi kunakuqala xa bebeka ukutya.
- Sebenzisa ifayibha engaphezulu
Kwinto enganyangekiyo emzimbeni wethu, kuyamangalisa ukuba kugayke okunempilo kangakanani kuxhomekeke kwifayibha ukugcina izinto zihlanjululwa njengentshontsho lekati. Ifayibha iza kwiindidi ezimbini-enyibilikayo kwaye inganyibiliki. Ifayibha enyibilikayo Ukunyibilika emanzini, ukunceda ukucothisa ukwetyisa kunye nokufunxa, kukwenza uzive ugcwele ixesha elide. Ikwacothisa nomthamo weswekile engena egazini, ukugcina amanqanaba eswekile yegazi kwinqanaba elingaphezulu. Ifayibha engenakunyibilika idlula ngokungabanjiswanga, kodwa itsala amanzi kuyo kwikholoni yenza ukuthamba, i-bulkier, ukuhambisa ngokulula amathumbu, ukunciphisa ukuqhina kunye nentlungu.
- Ukufezekisa kunye nokugcina ubunzima bomzimba obusempilweni
Ubunzima bomzimba obuphilileyo bunxulunyaniswa neempawu ezimbalwa ze isifo se-reflux sesisu (GERD). Le meko ivumela imixholo evela esiswini ukuba iye emva ngasemva kwisisu ngenxa yevalvu ebuthathaka engavaliyo ngokupheleleyo phakathi kwesisu kunye nomqala. Isisu esomeleleyo se-asidi sibuyele ngasemva siye kubangela iimpawu ezingathandekiyo zentlungu, ukutshisa kunye nokucaphuka kwebala lomphetho ongakhuselekanga. Ukuphulukana nobunzima obugqithisileyo kunciphisa uxinzelelo kwaye kunokunceda ukunqanda ukutsha kwentliziyo kunye nokunye ukungakhululeki.
Ugqirha Samadi yibhodi eqinisekisiweyo ye-urologic oncologist eqeqeshwe kutyando oluvulekileyo nolwesintu kunye ne-laparoscopic kwaye yingcali yotyando lwe-robotic prostate. Usihlalo we-urology, inkosi yoqhaqho lweerobhothi kwisibhedlele iLenox Hill. Ungumbhaleli kwezonyango kwiQela lezeMpilo le-Fox News Channel. Landela uGqirha Samadi Twitter , I-Instagram , IPintrest , SamadiMD.com kwaye Facebook.
