Ukutya kokuqunjelwa: ukutya kunye nokuthintela
Umxholo
- Ukutya okulwa ukuqhina
- Ukutya ekufuneka sikuphephe
- Angakanani amanzi kunye nefayibha ekufuneka isetyenzisiwe
- Ukhetho lwemenyu yokuqunjelwa
Ukutya okunceda ukulwa nokuqunjelwa zizinto eziphezulu kwifayibha, ezinjengokhozo olupheleleyo, iziqhamo ezingafakwanga kunye nemifuno eluhlaza. Ukongeza kwimicu, amanzi abalulekile kunyango lokuqhinwa kuba ayanceda ekwenziweni kwe-fecal bolus kwaye iququzelele ukuhanjiswa kwelindle emathunjini onke.
Ukuqunjelwa kuhlala kubangelwa kukusetyenziswa gwenxa kweswekile, amafutha kunye nokutya okugqityiweyo, kodwa kunokuba sisiphumo sokungabikho kwemisebenzi yomzimba kunye nokusetyenziswa ixesha elide kwamayeza afana ne-laxatives kunye ne-anti-depressants.
Ukutya okulwa ukuqhina
Ukutya okuphambili okunceda ukulwa ukuqhina:
- Imifuno, ngakumbi imifuno eluhlaza kunye namagqabi, njengekhaphetshu, iletisi okanye ikhaphetshu;
- Iziqhamo ezinamaxolo, kuba i-bark ityebile kwimicu;
- Amazimba ezifana nengqolowa, ihabile kunye nerayisi;
- Imbotyi emnyama, emhlophe, emdaka, iilentile kunye neenkukhu;
- Ingqolowa ingqolowa nentsholongwane, yehabile;
- Iziqhamo ezomileyo, njengeerasintyisi;
- Imbewu ezifana neflakisi, ichia, ithanga kunye nesesame;
- Iiprobiotic, ezifana neeyogathi, i-kefir, i-kombucha kunye ne-sauerkraut, umzekelo, njengoko bencedisa ukulawula i-microbiota yamathumbu.
Ukutya okuluhlaza kunye nokutya okupheleleyo kunefayibha eninzi kunokutya okuphekiweyo kunye nokucokiswa kwaye ngenxa yoko kuphuculwe ukuhamba kwamathumbu. Ukongeza, ukusela amanzi amaninzi kuyanceda ukulwa nokuqunjelwa, kuba amanzi ahambisa imicu, esenza ukuba indle iphume emathunjini. Jonga inani lefayibha ekutyeni.
Ukutya ekufuneka sikuphephe
Ukutya okubangela ukuqhina kwaye ekufuneka kuthintelwe zezi:
- Ukutya okuneswekile eninzi, ezinje ngeziselo ezihlwahlwazayo, iikeyiki, iilekese, iicookies ezizaliswe kunye neetshokholethi;
- Ukutya okuphezulu kumanqatha, njengokutya okuqhotsiweyo, isonka kunye nokutya okungumkhenkce;
- Ukutya okukhawulezayo kunye ukutya okungumkhenkce, njenge-lasagna okanye ipitsa;
- Ubisi lonke kunye neemveliso zobisi, njengoko bazizityebi ngamafutha;
- Iinyama ezilungisiweyo, ezinjenge-sausage, i-bacon, sausage kunye ne-ham.
Ezinye iziqhamo, ezinje ngeebhanana eziluhlaza kunye negwava, umzekelo, zinokuwenza mandundu ngakumbi ukuqhinwa. Ukongeza, ukunqongophala kokusebenza komzimba kunye nokusetyenziswa rhoqo kwamayeza e-laxative, antidepressant okanye heartburn anokufaka isandla ekuqunjelweni.
Jonga ezinye iingcebiso zokondla ukulwa nokuqunjelwa kule vidiyo ilandelayo:
Angakanani amanzi kunye nefayibha ekufuneka isetyenzisiwe
Imisonto zizinto zemvelaphi yezityalo ezingagayekiyo zii enzymes zendlela yesisu, ebangela ukonyuka kwesixa samanzi kwilindle lekholoni, i-microbiota yamathumbu, ubunzima kunye nokuphindaphinda kwendle edlula kwikholoni. Inani elicetyiswayo lefayibha yabantu abadala kufuneka libe phakathi kwama-25 ukuya kuma-38 amagremu ngosuku kunye ne-19 ukuya kwi-25 yeegramu zabantwana.
Amanzi kunye nolwelo banoxanduva lokuhambisa amanzi kwimicu yamathumbu kwinqanaba lamathumbu, ukuthambisa ilindle kunye nokwenza lula ukupheliswa. Ukongeza, ikwanyanzela wonke amathumbu ukuba enze izitulo zihambe ngokulula de zigxothwe.
Ngokubanzi, kuyacetyiswa ukuba kusetyenziswe iilitha ezi-2 zamanzi ngosuku, nangona kunjalo inani elifanelekileyo lamanzi liyahluka ngokobunzima bomntu, ngama-35 ml / kg / ngosuku. Ke, umntu onobunzima be-70 kg kufuneka asebenzise i-35 ml / kg x 70 kg = 2450 ml yamanzi ngosuku.
Ukhetho lwemenyu yokuqunjelwa
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yokulwa ukuqhina:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe kunye neyogathi ngamaqhekeza eziqhamo + 1 icephe le-oats + 1 icephe le-chia + 2 prunes | 1 iglasi yejusi yeorenji enesipuni esinye seflakisi + amaqanda ama-2 aqhekeziweyo ane-2 epheleleyo | I-papaya e-1 enesipuni esinye se-chia + 1 itortilla yengqolowa epheleleyo eneshizi emhlophe |
| I-snack yasekuseni | I-2 prune + i-cashew nuts ezili-10 | Iisilayi ezi-2 zepapa | 1 ibhanana |
| Isidlo sasemini isidlo sangokuhlwa | Iigrama ezingama-90 zesalmon eyosiweyo + i-asparagus ngeoyile ye-olive + 1 icephe yerayisi emdaka + 1 tangerine | I-wholegrain ipasta enomhlaba wenkomo kunye nesosi yetomato yendalo + isaladi eluhlaza ngeoyile yeoyile + 1/2 iglasi yequnube | Iigrama ezingama-90 zenkukhu eyosiweyo + iipuni ezine ze-quinoa + isaladi ye-broccoli eneekherothi + 1 iorenji |
| Ukutya okusemva kwemini | 1 iglasi yejusi yeorenji enepapaya enesipuni esinye se-chia + 2 toast epheleleyo eneqanda eli-1 eliqhuqhiweyo | 1 iyogathi yendalo eneziqhamo ezinqunqiweyo + 1 isandla esineediliya | Isilayidi esi-1 sesonka sengqolowa epheleleyo kunye nesilayi esinye seshizi |
Amanani aboniswe kwimenyu ayahluka ngokweminyaka, isini kunye nokusebenza komzimba, ukongeza kwinto yokuba umntu unesifo esihambelanayo okanye hayi. Ngesi sizathu, kungcono ukufuna isikhokelo kwingcali yesondlo ukuze kwenziwe uvavanyo olupheleleyo kunye nesicwangciso sesondlo esilungiselelwe ngokweemfuno zakho.
Ngokugcina ukutya okulinganiselweyo kunye nokusetyenziswa kwamanzi okwaneleyo, kuyinto eqhelekileyo ukuba amathumbu aqale ukusebenza kakuhle emva kweentsuku ezisi-7 ukuya kwezi-10 zokutya. Ukongeza, kubalulekile ukuba ukhumbule ukuba ukwenziwa komzimba rhoqo kuyanceda ekulawuleni ukuhamba kwamathumbu.
Sicebisa
14 Imibuzo ebuzwa rhoqo kwiMedicare iyaphendulwa
