Iingcebiso ezi-5 zokondla ukukhupha isilungulela xa ukhulelwe

Umxholo

• 1. Yitya ukutya okuncinci
• 2. Musa ukusela izinto ezilulwelo xa usitya
• 3. Kunqande i-caffeine kunye nokutya okunezipayisi
• 4. Kunqande ukutya ngo-2 ekuseni phambi kokulala
• 5. Yitya iyogathi engenanto, imifuno neenkozo ezipheleleyo
• Imizekelo yemenyu yesilungulela xa ukhulelwe

Isifo sokuqunjelwa xa ukhulelwe yingxaki exhaphakileyo, eyenzeka ngenxa yempembelelo yehomoni progesterone, ebangela ukuphumla kwezihlunu zomzimba ukuvumela ukukhula kwesibeleko, kodwa oko kuphele kukhulula ivalve yemisipha evala isisu.

Njengokuba isisu singasakwazi ukuvalwa ngokupheleleyo, imixholo yayo iyakwazi ukubuyela kumqala kunye nokuqaqamba kwentliziyo kuvela. Jonga amanye amayeza asekhaya okususa isitshisa ngokukhawuleza.

Ke, ukunciphisa isisu xa ukhulelwe kukho iingcebiso ezi-5 ezilula kodwa ezibalulekileyo ekufuneka zilandelwe yonke imihla:

1. Yitya ukutya okuncinci

Ukutya ukutya okuncinci kubalulekile ukukhusela isisu ekubeni sigcwale kakhulu, ukuququzelela ukubuya kokutya kunye nejusi yesisu esiswini. Eli nyathelo libaluleke ngakumbi ekukhulelweni emva kwexesha, xa ubungakanani besibeleko bonyuka kakhulu kwaye buqinisa onke amanye amalungu esisu, sishiya indawo encinci yesisu ukuxhasa izixa ezikhulu ekudleni.

2. Musa ukusela izinto ezilulwelo xa usitya

Ukusela ulwelo ngexesha lokutya kushiya isisu sigcwele kwaye siphazamiseke ngakumbi, kusenza ukuba kube nzima ukuvala i-esophageal sphincter, esisisihlunu esinoxanduva lokuthintela ukubuya kwesisu esiswini emqaleni.

Ke, umntu kufuneka akhethe ukusela iziselo kulwelo imizuzu engama-30 ngaphambi okanye emva kokutya, ukuze kungabikho mfumba inkulu esiswini.

3. Kunqande i-caffeine kunye nokutya okunezipayisi

I-Caffeine ivuselela intshukumo yesisu, ikhetha ukukhutshwa kwencindi yesisu kunye nokuhamba kwesisu, okunokubangela ukutsha kokutsha kwentliziyo, ngakumbi xa isisu ngaphambili sasingenanto. Ke ngoko, ukutya okune-caffeine enje ngekofu, iziselo ezihlwahlwazayo zekola, iti yamaqabane, iti eluhlaza kunye neti emnyama kufuneka kuthintelwe.

Ukutya okunezipayisi sele kunje, njengepepile, lwemostade kunye nedayisi yeziqholo, kunokubangela ukucaphuka kunye nokudumba esiswini, kuya kusiba mandundu iimpawu zentliziyo.

4. Kunqande ukutya ngo-2 ekuseni phambi kokulala

Ukuphepha ukutya ubuncinci iiyure ezi-2 ngaphambi kokulala kuqinisekisa ukuba ukwetyiswa kwesidlo sokugqibela kuphelile xa ilixesha lokulala. Eli nyathelo libalulekile kuba kwindawo eleleyo kukho indlela elula yokuba ukutya kubuyele ngasemngxunyeni, kubangele ukutsha kwentliziyo.

Ukongeza, kubalulekile ukuhlala nkqo emva kwesidlo, ukuze isisu esikhulu singacinezeli esiswini, sinyanzela ukutya ukuba kungene kwi-esophagus.

5. Yitya iyogathi engenanto, imifuno neenkozo ezipheleleyo

Ukutyiwa kweyogathi yendalo ubuncinci kube kanye ngemini, kunye nemifuno, iziqhamo kunye neenkozo ezipheleleyo kwizidlo eziphambili ngamanyathelo okuququzelela ukwetyisa kunye nokuphucula iintyatyambo zamathumbu. Ngokutya okulula nokugayeka lula, ukuhamba kwamathumbu kuyakhawuleza kwaye amathuba okuba nesilungulela mancinci.

Imizekelo yemenyu yesilungulela xa ukhulelwe

Kwitheyibhile engezantsi ngumzekelo weentsuku ezi-3 zemenyu ezibandakanya ezinye zeengcebiso ezichazwe ngaphambili:

Ukuba isilungulela kunye nokutsha kuqhubeka ukubonakala nokuba kukutya okwaneleyo kunye nokusetyenziswa okuthe kratya kweziqhamo, imifuno kunye neenkozo ezipheleleyo, kuyacetyiswa ukuba uye kugqirha wenze uvavanyo kwaye usebenzise amayeza afanelekileyo.