Ukutya okuli-12 okuGqibeleleyo kwesisu esiKhathazayo

Umxholo

• 1. Ijinja Inokunciphisa Isicaphucaphu kunye Nokuhlanza
• 2. I-Chamomile Inokunciphisa Ukuhlanza kunye Nokuthomalalisa Ukuphazamiseka Kwamathumbu
• 3. I-Peppermint inokuthi ikhulule iimpawu ze-Irritable Bowel Syndrome
• 4. Ilayisensi inokunciphisa ukunganyamezeli kwaye inokuthi incede ekuthinteleni izilonda zesisu
• 5. I-Flaxseed ikhulula ukuqunjelwa kunye neentlungu zesisu
• 6.Ipapaya inokuphucula ukugaya kwaye inokusebenza kwizilonda kunye neeParasites
• 7. Iibhanana eziluhlaza zinceda ukuNceda urhudo
• 8. Izixhasi zepectin zinokuthintela urhudo kunye nedysbiosis
• 9. Ukutya okune-FODMAP ephantsi kunganciphisa iRhasi, ukuQhayisa kunye noDyhudo
• 10. Ukutya okuneProbiotic-Rich Ukutya kunokuLawula ukuHamba kwamathumbu
• 11. I-Bland Carbohydrate inokuba nokunyamezeleka ngokulula
• 12. Cacisa uLwelo ngee-Electrolyte ezinokuThintela ukuphelelwa ngamanzi emzimbeni
• Umgca osezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Phantse wonke umntu ufumana isisu esibuhlungu amaxesha ngamaxesha.

Iimpawu eziqhelekileyo zibandakanya isicaphucaphu, ukugabha, ukugabha, ukudumba, urhudo okanye ukuqhina.

Zininzi izizathu ezinokubangela isisu esibuhlungu kwaye unyango luyahluka ngokuxhomekeka kwisizathu esingunobangela.

Ngombulelo, iintlobo ezahlukeneyo zokutya zinokulungisa isisu esibuhlungu kwaye zikuncede uzive ungcono, ngokukhawuleza.

Nazi izidlo ezili-12 ezilungileyo zesisu esibuhlungu.

1. Ijinja Inokunciphisa Isicaphucaphu kunye Nokuhlanza

Isihlunu kunye nokuhlanza ziimpawu eziqhelekileyo zesisu esibuhlungu.

Ijinja, ingcambu edliwayo enevumba elimnandi kunye nenyama etyheli eqaqambileyo, ihlala isetyenziswa njengeyeza lendalo kuzo zombini ezi mpawu ().

Ijinja inokonwatyelwa iluhlaza, iphekiwe, ifakwe emanzini ashushu okanye njengesongezo, kwaye iyasebenza kuzo zonke iintlobo ().

Ihlala ithathwa ngabafazi abaphethwe kukugula kwasekuseni, uhlobo lwesicaphucaphu kunye nokugabha okunokwenzeka ngexesha lokukhulelwa.

Ukuphononongwa kwezifundo ezi-6 kubandakanya nabasetyhini abakhulelweyo abangaphezu kwama-500 kufumanise ukuba ukuthatha i-1 gram yejinja mihla le kunxulunyaniswa nesicaphucaphu kunye nokugabha amaxesha ama-5 ngexesha lokukhulelwa ().

Ijinja iyanceda nakubantu abafumana ichemotherapy okanye utyando olukhulu, kuba olu nyango lunokubangela isicaphucaphu nokugabha.

Ukuthatha i-1 gram yejinja mihla le, ngaphambi kokuba kwenziwe i-chemo okanye utyando, kunokubunciphisa kakhulu ubunzima bezi mpawu (,,).

Ijinja inokusetyenziswa njengeyeza lendalo lokunyakaza kwesifo. Xa uthathwe kwangaphambili, inokunceda ukunciphisa ukwanda kweempawu zesicaphucaphu kunye nesantya sexesha lokubuyisela ().

Isebenza njani le nto ayiqondwa ngokupheleleyo, kodwa kuthathwa ngokuba yijinja elawula inkqubo yemithambo-luvo esayina esiswini kwaye ikhawulezisa inqanaba lokuphuma kwesisu, ngaloo ndlela kunciphisa isicaphucaphu kunye nokugabha (,).

Ijinja kuthathwa ngokuba ikhuselekile, kodwa isitshisa, iintlungu zesisu kunye norhudo zinokubakho ngeedosi ezingaphezulu kwe-5 gram ngosuku ().

Isishwankathelo Ijinja inokunceda ukunciphisa isicaphucaphu kunye nokugabha, ngakumbi xa kunxulunyaniswa nokukhulelwa, uqhaqho, ichemotherapy okanye isifo sokuhamba.

2. I-Chamomile Inokunciphisa Ukuhlanza kunye Nokuthomalalisa Ukuphazamiseka Kwamathumbu

I-Chamomile, isityalo semifuno esineentyatyambo ezincinci ezimhlophe, lunyango lwesiqhelo kwizisu eziphazamisayo.

I-Chamomile inokumiswa kwaye iphiswe iti okanye ithathwe ngomlomo njengesongezelelo.

Ngokwembali, i-chamomile ibisetyenziselwa iingxaki ezahlukeneyo zamathumbu, kubandakanya igesi, ukungagayeki, urhudo, isicaphucaphu kunye nokugabha ().

Nangona kunjalo kusetyenziswa ngokubanzi, linani eliqingqiweyo kuphela lezifundo ezixhasa ukusebenza kwazo kwizikhalazo zokwetyisa.

Olunye uphononongo oluncinci lufumanise ukuba izongezo ze-chamomile zinciphise ubukrakra bokugabha emva konyango lwe-chemotherapy, kodwa akucaci nokuba ingaba neziphumo ezifanayo kwezinye iintlobo zokugabha ().

Uphononongo lwezilwanyana lufumanise ukuba izicatshulwa ze-chamomile zisusa urhudo kwiimpuku ngokunciphisa amathumbu emathunjini kunye nokunciphisa inani lamanzi afihliweyo esitulweni, kodwa kufuneka uphando olongezelelekileyo ukubona ukuba oku kuyasebenza ebantwini ().

I-Chamomile ikwasetyenziswa ngokuxhaphakileyo kwizongezo zemithi ekhupha ukungaginyeki, irhasi, ukudumba kunye nerhudo, kunye necic kwiintsana (,,,).

Nangona kunjalo, ekubeni i-chamomile idityaniswe namanye amayeza amaninzi kwezi fomula, kunzima ukwazi ukuba ngaba izibonelelo zenzuzo zivela kwi-chamomile okanye kwindibaniselwano yamanye amayeza.

Nangona iziphumo zokuthomalalisa isisu se-chamomile zaziwa ngokubanzi, uphando alukabonisi ukuba lunceda njani ukukhupha isisu.

Isishwankathelo I-Chamomile sisixhobo esisetyenziswa ngokuxhaphakileyo esiswini kunye nokungahambi kakuhle kwamathumbu, kodwa uphando oluninzi luyafuneka ukuqonda ukuba lusebenza njani.

3. I-Peppermint inokuthi ikhulule iimpawu ze-Irritable Bowel Syndrome

Kwabanye abantu, isisu esibuhlungu sibangelwa sisifo sengqondo esiswini, okanye i-IBS. I-IBS sisifo esinganyangekiyo esiswini esinokubangela iintlungu zesisu, ukuqunjelwa, ukuqhinwa kunye norhudo.

Ngelixa i-IBS kunokuba nzima ukuyilawula, izifundo zibonisa ukuba i-peppermint inokunceda ukunciphisa ezi mpawu zingonwabisiyo.

Ukuthatha iipilisi zeepilisi zepepermint yonke imihla ubuncinci iiveki ezimbini kunokunciphisa kakhulu iintlungu zesisu, irhasi kunye norhudo kubantu abadala abane-IBS (,).

Abaphandi bakholelwa ukuba ioyile yepepermint isebenza ngokuphumla kwezihlunu kwindawo yokugaya ukutya, ukunciphisa ubungqongqo bamathumbu emathunjini anokubangela iintlungu kunye norhudo (,).

Ngelixa uphando luyathembisa, izifundo ezongezelelekileyo kufuneka zichonge ukuba ingaba igqabi lepepermint okanye iti yepepermint ineziphumo ezifanayo zonyango ().

I-Peppermint ikhuselekile kubantu abaninzi, kodwa isilumkiso siyacetyiswa kwabo bane-reflux eqatha, i-hernias ye-hiatal, amatye ezintso okanye isibindi kunye ne-gallbladder ukuphazamiseka, njengoko kunokuba kubi kakhulu kwezi meko ().

Isishwankathelo I-Peppermint, ngakumbi xa isetyenziswe njengeoyile yepepermint, inokunceda ukunciphisa iintlungu zesisu, ukuqunjelwa, igesi kunye norhudo kwabo bane-bowel syndrome.

4. Ilayisensi inokunciphisa ukunganyamezeli kwaye inokuthi incede ekuthinteleni izilonda zesisu

I-Licorice sisixhobo esidumileyo sokugaya kwaye inokuthintela izilonda zesisu esibuhlungu.

Ngokwesiko, ingcambu ye-licorice yayigqityiwe. Namhlanje, ihlala ithathwa njengesongezelelo esibizwa ngokuba yi-deglycyrrhizinated licorice (DGL).

I-DGL ikhethwa ngaphezulu kwengcambu ye-licorice rhoqo kuba ayisenayo i-glycyrrhizin, ikhemikhali eyenzeka ngokwendalo kwi-licorice enokubangela ukungalingani kolwelo, uxinzelelo lwegazi oluphezulu kunye namanqanaba asezantsi e-potassium xa isetyenziswa kakhulu (,).

Izifundo zezilwanyana kunye neetyhubhu zovavanyo zibonisa ukuba i-DGL ithomalalisa iintlungu zesisu kunye nokungonwabi ngokunciphisa ukudumba kwesisu kunye nokunyuka kwemveliso ye-mucus ukukhusela izicubu kwisisu esiswini (,).

Oku kunokuba luncedo ngakumbi kubantu abaphethwe sisisu esibuhlungu esibangelwa yi-acid engaphezulu kwesisu okanye i-acid reflux.

Izongezo ze-DGL zinokunceda ekuthomalaliseni iintlungu zesisu kunye nokugaya okusuka kwizilonda zesisu ezibangelwa kukwanda kwebhaktiriya eyaziwa ngokuba H. pylori.

Izifundo ezininzi zibonise ukuba izongezo ze-DGL zinokuphelisa H. pylori ukukhula okukhulu, ukunciphisa iimpawu kunye nokukhuthaza ukuphiliswa kwezilonda zesisu (,).

Ngokubanzi, i-licorice sisixhobo esithobisayo samathumbu emathunjini, kwaye inokunceda ukunciphisa ukudumba kunye nosulelo olunokuthi lube negalelo kwisisu esibuhlungu.

Isishwankathelo Ingcambu ye-Deglycyrrhizinated licorice (DGL) inokuba luncedo ekupheliseni iintlungu zesisu kunye nokugaya okubangelwa zizilonda okanye i-acid reflux.

5. I-Flaxseed ikhulula ukuqunjelwa kunye neentlungu zesisu

I-Flaxseed, ekwabizwa ngokuba yi-linseed, yimbewu encinci, enemicu enokunceda ukulawula ukuhamba kwamathumbu kunye nokunciphisa ukuqunjelwa kunye nentlungu esiswini.

Ukuqhina okungapheliyo kuchazwa njengangaphantsi kokuhamba kwamathumbu amathathu ngeveki, kwaye kuhlala kunxulunyaniswa nentlungu esiswini kunye nokungonwabi (,).

Iflakisi, ityiwe nokuba kukutya okuneflakisi emhlabeni okanye ioyile yeflakisi, ibonakalisiwe ukunciphisa iimpawu zokungahambi kakuhle kwesisu (,).

Abantu abadala abazinzileyo abathathe i-ounce enye (4 ml) yeoyile yeflakisi ngemini iiveki ezimbini babenamalungu amaninzi okuhamba kwamathumbu kunye nokuzinza okungcono kunangaphambili ().

Olunye uphononongo lufumanise ukuba abo batya iimuffins ezifakwe iflakisi yonke imihla babenama-30% ngaphezulu kokuhamba kwamathumbu veki nganye kunokuba babenjalo xa bengazityi iimuffin zeflakisi ().

Izifundo zezilwanyana zifumene izibonelelo ezongezelelekileyo ze-flaxseed, kubandakanya nokuthintela izilonda zesisu kunye nokunciphisa isifo samathumbu, kodwa ezi ziphumo azizukuphindwaphindwa ebantwini (,,).

Isishwankathelo Isidlo seflakisi esineeflakisi kunye neoyile yeflakisi inokunceda ekulawuleni ukunyakaza kwamathumbu kunye nokunciphisa ukuqunjelwa ebantwini. Izifundo zezilwanyana zibonisa ukuba banokuthintela izilonda zesisu kunye nokuqaqamba kwamathumbu, kodwa kufuneka uphando olungaphezulu.

6.Ipapaya inokuphucula ukugaya kwaye inokusebenza kwizilonda kunye neeParasites

I-Papaya, ekwabizwa ngokuba yi-pawpaw, sisiqhamo esimnandi, esine-orenji esinyibilikayo ngamanye amaxesha esisetyenziswa njengesixhobo sendalo sokugaya ukutya.

Ipapaya iqulethe ipapa, i-enzyme enamandla ediliza iiproteni ekutyeni okutyayo, nto leyo eyenza ukuba kube lula ukwetyisa nokufunxa (35).

Abanye abantu abavelisi ii-enzymes zendalo ezaneleyo zokugaya ukutya kwabo ngokupheleleyo, ngenxa yoko ukusebenzisa ii-enzymes ezongezelelekileyo, ezinjengepapain, kunokunceda ekuthomalaliseni iimpawu zokugaya ukutya.

Khange lubekho uphando oluninzi malunga nezibonelelo zepapain, kodwa ubuncinci isifundo sibonise ukuba ukuthatha rhoqo ipapaya kugxile ekunciphiseni ukuqunjelwa kunye nokuqunjelwa kubantu abadala ().

IPapaya ikwasetyenziswa kwamanye amazwe aseNtshona Afrika njengeyeza lesiko lezilonda esiswini. Inani eliqingqiweyo lezifundo zezilwanyana ziyawaxhasa la mabango, kodwa kufuneka uphando oluninzi lomntu (,,).

Okokugqibela, imbewu yepapaya ithathiwe nangomlomo ukuphelisa iincukuthu zamathumbu, ezinokuhlala emathunjini kwaye zibangele ukungaphatheki kakuhle esiswini kunye nokungondleki (,).

Izifundo ezininzi zibonise ukuba imbewu inezinto ezichasayo kwaye inokunyusa inani leepasites ezidluliselwe kwisitulo sabantwana (42,,).

Isishwankathelo Ukugxilwa kwePapaya kunokunceda ekunciphiseni ukuqunjelwa, ukuqunjelwa kunye nezilonda esiswini, ngelixa imbewu inokunceda ekupheliseni iiparasites zamathumbu.

7. Iibhanana eziluhlaza zinceda ukuNceda urhudo

Isisu esibuhlungu esibangelwa lusulelo okanye ityhefu yokutya sihlala sikhatywa sisisu.

Into enomdla kukuba, uphononongo oluninzi lufumanise ukuba ukunika iibhanana eziluhlaza eziphekiweyo kubantwana abanesifo sorhudo kunokunceda ukunciphisa isixa, ubukhali, kunye nexesha leziqendu (,).

Ngapha koko, olunye uphononongo lufumanise ukuba ukongezwa kweebhanana eziluhlaza eziphekiweyo ziphantse zaphindaphindeka kane ekusetyenzisweni kwesifo sorhudo kunokutya okutya irayisi kuphela ().

Iziphumo ezinamandla zokuthintela urhudo lweebhanana eziluhlaza zibangelwa luhlobo olukhethekileyo lwefayibha eziqulethwe njengestatshi esimelana nesitatshi.

Isitatshi esichasayo asinakucolwa ngabantu, ke siyaqhubeka ngokugaya yonke indlela eya kwikholoni, icandelo lokugqibela lamathumbu.

Nje ukuba ube sekholoni, ityibilikiswa kancinci yibacteria yakho ukuvelisa iiasidi ezinamafutha, ezithi zikhuthaze amathumbu ukuba afunxe amanzi amaninzi kwaye aqinise ilindle (,).

Ngelixa ezi ziphumo zinomdla, kufuneka uphando ngakumbi ukubona ukuba iibhanana eziluhlaza zinempembelelo efanayo kubantu abadala.

Ukongeza, ekubeni isitatshi esinganyangekiyo siguqulwa sibe siswekile njengokuvuthwa kwebhanana, akwaziwa nokuba iibhanana ezivuthiweyo zinesitatshi esaneleyo ukumelana neziphumo ezifanayo ().

Isishwankathelo

Isisu esibuhlungu ngamanye amaxesha sinokuhamba nesisu. Iibhanana eziluhlaza ziqulathe uhlobo lwefayibha ekuthiwa kukuxhathisa kwesitatshi, nesisebenza kakhulu ekunciphiseni olu hlobo lohudo ebantwaneni. Olunye uphando luyafuneka kubantu abadala.

8. Izixhasi zepectin zinokuthintela urhudo kunye nedysbiosis

Xa isisu okanye isifo esibangelwa kukutya sibangela urhudo, izongezo zepectin zinokunceda ukukhawulezisa ukubuyisela kwimeko yesiqhelo.

I-Pectin luhlobo lwefayibha yesityalo efumaneka kwinani eliphezulu kwii-apile nakwiziqhamo ze-citrus. Ihlala ikwahlukileyo kwezi ziqhamo kwaye ithengiswe njengemveliso yokutya okanye isongezo ().

I-Pectin ayetyiswa ngabantu, ke ihlala ngaphakathi kumathumbu emathumbu apho isebenza kakuhle ekuqiniseni izitulo kunye nokuthintela urhudo ().

Ngapha koko, olunye uphononongo lufumanise ukuba iipesenti ezingama-82 zabantwana abagulayo abathatha iipektini zemihla ngemihla ezifunyanwa kwisifo sorhudo kwiintsuku ezi-4, xa kuthelekiswa neepesenti ezingama-23 kuphela zabantwana abangathathi zongezelelo zepectin ().

I-Pectin ikwasusa ukukhathazeka kwesisu ngokukhuthaza ukukhula kweebhaktiriya ezilungileyo kwindawo yokugaya ukutya.

Ngamanye amaxesha, abantu baba neempawu ezingathandekiyo zerhasi, ukuqunjelwa okanye iintlungu zesisu ngenxa yokungalingani kweentsholongwane emathunjini abo.

Oku kunokwenzeka ngezizathu ezahlukeneyo, kodwa kuxhaphake kakhulu emva kosulelo lwesisu, emva kokuthatha ii-antibiotics okanye ngamaxesha oxinzelelo oluphezulu (,).

Izixhasi zepectin zinokunceda ukulungelelanisa isisu kunye nokunciphisa ezi mpawu ngokwandisa ukukhula kweebhaktiriya ezilungileyo kunye nokunciphisa ukukhula kwezinto eziyingozi (,,).

Ngelixa izongezo zepectin zisebenza ekunciphiseni urhudo kunye nokukhuthaza ukulinganisela okusempilweni kwebacteria yamathumbu, ayaziwa nokuba ukutya kwendalo okunotye kwi-pectin kuya kuba nezibonelelo ezifanayo. Uphando olungakumbi luyafuneka.

Isishwankathelo I-Pectin, uhlobo lwefayibha yesityalo efumaneka kwi-apile nakwiziqhamo ze-citrus, inokunceda ekunciphiseni ixesha lokurhuda kwaye ikhuthaze i-gut gut enempilo xa ithathwa njengesongezelelo.

9. Ukutya okune-FODMAP ephantsi kunganciphisa iRhasi, ukuQhayisa kunye noDyhudo

Abanye abantu banenkathazo yokugaya ii-carbohydrate ezaziwa ngokuba zii-FODMAP: finokuchazeka oii-ligosaccharides, disaccharides, mkwiokosides and ipheiioyol.

Xa ii-FODMAP ezingafunekiyo zingena kwikholoni, zikhutshwa ngokukhawuleza ngamathumbu ebacteria, enza igesi eninzi kunye nokudumba. Zitsala namanzi, nto leyo ebangela urhudo ().

Abantu abaninzi abaneengxaki zokugaya ukutya, ngakumbi abo bane-IBS, bafumanisa ukuba ukuthintela ukutya okunamanqanaba aphezulu e-FODMAP kunokunceda ukukhulula irhasi, ukubhloka kunye norhudo.

Ukuphononongwa kwezifundo ezili-10 ezilawulwa ngokungenamthetho kufumanise ukuba izidlo ezisezantsi ze-FODMAP zikhulule ezi mpawu kwi-50-80% yabantu abane-IBS ().

Ngelixa ayingabo bonke abantu abanemicimbi yokugaya abanengxaki yokugaya ii-FODMAPs, ukusebenza nesondlo kunokukunceda ubone ukuba ngaba ikho na ebangela iingxaki kuwe.

Isishwankathelo

Abanye abantu banenkathazo yokugaya ii-carbohydrate ezinokubila ezibizwa ngokuba zii-FODMAPs, kwaye bazive bhetele xa besitya ukutya okuphantsi kwe-FODMAP.

10. Ukutya okuneProbiotic-Rich Ukutya kunokuLawula ukuHamba kwamathumbu

Ngamanye amaxesha isisu esibuhlungu sinokubangelwa yi-dysbiosis, ukungalingani kuhlobo okanye inani leebhaktheriya emathunjini akho.

Ukutya ukutya okunotyebileyo kwiiprobiotiki, ibhaktiriya elungileyo emathunjini akho, kunokunceda ukulungisa ukungalingani kunye nokunciphisa iimpawu zerhasi, ukudumba okanye ukungahambi kakuhle kwamathumbu ().

Ukutya okuqukethe iiprobiotic okunceda impilo yetyhefu kubandakanya:

• Iyogathi: Izifundo ezininzi zibonise ukuba ukutya iyogathi enezinto eziphilayo, ezisebenzayo zenkcubeko yebacteria kunokunciphisa ukubanjwa kunye nokuhambisa (,,).
• Ibhotolo yobisi: I-Buttermilk inokukunceda ukunciphisa isifo sohudo esinxulumene ne-antibiotic, kwaye inokukunceda ukunciphisa ukuqunjelwa (,,,).
• Kefir: Ukusela iikomityi ezi-2 (500 ml) ze-kefir ngosuku kangangenyanga enye kunokunceda abantu abanamava okuqhinwa okungapheliyo ukushukuma rhoqo kwamathumbu ().

Okunye ukutya okuqukethe iiprobiotiki kubandakanya i-miso, natto, tempeh, sauerkraut, kimchi kunye ne-kombucha, kodwa kufuneka uphando olongezelelekileyo ukumisela ukuba ziyichaphazela njani impilo yamathumbu.

Isishwankathelo

Ukutya okunotyebileyo kwiprobiotic, ngakumbi iimveliso zobisi ezinegwele, kunokunceda ukulawula ukuhamba kwamathumbu kunye nokubonelela ngesiqabu kokuqunjelwa kunye norhudo.

11. I-Bland Carbohydrate inokuba nokunyamezeleka ngokulula

I-Bland carbohydrate enjengeerayisi, i-oatmeal, ii-crackers kunye ne-toast zihlala zicetyiswa kubantu abaphethwe sisisu esibuhlungu.

Ngelixa le ngcebiso iqhelekile, akukho bungqina buncinci bokubonisa ukuba bayanceda ekunciphiseni iimpawu.

Nangona kunjalo, abantu abaninzi baxela ukuba oku kutya kulula ukugcina phantsi xa ungaziva mnandi (,).

Ngelixa i-bland carbohydrate inokuba mnandi ngakumbi xa ugula, kubalulekile ukwandisa ukutya kwakho kwakhona ngokukhawuleza. Ukuthintela ukutya kakhulu kunokuba kukugcine ekufumaneni iivithamini kunye neeminerali ezaneleyo zomzimba wakho ukuze uphilise ().

Isishwankathelo

Abantu abaninzi abanesisu esibuhlungu bafumana i-bland carbohydrate kulula ukuyinyamezela kunokutya okunye, kodwa akukho bungqina buncinci bokubonisa ukuba bayazikhupha iimpawu.

12. Cacisa uLwelo ngee-Electrolyte ezinokuThintela ukuphelelwa ngamanzi emzimbeni

Xa isisu esibuhlungu sikhatshwa kukugabha okanye urhudo, kulula ukuba uphelelwe ngamanzi emzimbeni.

Ukuhlanza kunye nohudo kubangela ukuba umzimba wakho ulahlekelwe yi-electrolyte, iimaminerali ezigcina ulungelelwaniso lomzimba wakho kwaye zigcine inkqubo yakho yemithambo isebenza ngokuchanekileyo.

Ukuphelelwa ngamanzi emzimbeni kunye nelahleko ye-electrolyte zihlala zibuyiselwa ngokusela ulwelo olucacileyo kunye nokutya ukutya okune-electrolyte ngokwendalo, njenge-sodium kunye ne-potassium.

Amanzi, incindi yeziqhamo, amanzi ecoconut, iziselo zemidlalo, iibroths kunye ne-saltine crackers ziindlela ezilungileyo zokubuyisela ukulahleka kolwelo kunye nokungalingani kwe-electrolyte okunxulunyaniswa nokuphelelwa ngamanzi emzimbeni).

Ukuba ukungabikho komzimba kubi kakhulu, ukusela isisombululo sokubuyisela kwakhona esiqulathe umlinganiselo ofanelekileyo wamanzi, iswekile kunye nee-electrolyte kunokuba yimfuneko ().

Isishwankathelo Ukusela ulwelo olwaneleyo kunye nokuzalisa ii-electrolyte ezilahlekileyo kubalulekile kuye nakubani na ophethwe kukugabha okanye urhudo.

Umgca osezantsi

Kukho ukutya okuninzi okunokunceda ukukhulula isisu esibuhlungu.

Iherbs kunye nezinongo ezifana nejinja, chamomile, mint kunye nelicorice zineempawu zendalo zokuphelisa isisu, ngelixa iziqhamo ezinje ngepapaya kunye neebhanana eziluhlaza zinokuphucula ukwetyisa.

Ukuphepha ukutya okuphezulu kwe-FODMAP kunceda abanye abantu baphelise igesi, ukuqunjelwa kunye norhudo, ngelixa ukutya kweprobiotic njenge yogurt kunye ne-kefir kunokunceda ukulawula ukuhamba kwamathumbu.

Xa isisu esibuhlungu sikhatshwa kukugabha okanye urhudo, qiniseka ukuba uhambisa amanzi kwaye uzalise ii-electrolyte. Unokufumana i-bland carbohydrate kulula ukuyigcina.

Ngelixa kuqheleke kakhulu ukuba nesisu esibuhlungu amaxesha ngamaxesha, ukutya oku kutya kunokukunceda uzive ungcono kwaye ungene kwindlela yokubuyela kwimeko yesiqhelo.