Ukutya ukutya kwe-12 Ukunciphisa ukudinwa okungapheliyo

Umxholo

• 1. Biza ukutya okuvuthayo
• 2. Hlala unkcenkceshelwe
• 3. Gcina ukutya kunye neempawu zejenali
• 4. Musa ukuyisika yonke
• 5. Kodwa khawuzame ngokutya okutyayo
• 6. Nciphisa ukutyiwa kwekhafeyini
• 7. Zama ukutya okuncinci, okuthe rhoqo
• 8. Nika ingqalelo iswekile
• 9. Ngena konke kwimifuno
• 10. Tsiba ukutya okwenziwe kakhulu
• 11. Phezulu konke ngamafutha asempilweni
• 12. Isicwangciso sokutya kunye nokulungiselela xa unako
• Okukwintsusa
• Ukulungiswa kokutya: Ukutya okubetha ukudinwa

Ukudinwa okungapheliyo kukude kude "nokudinga enye ikomityi yekofu" ukudinwa. Yimeko ebuthathaka enokuba nefuthe kubomi bakho bonke.

Ukuza kuthi ga ngoku, khange kubekho zifundo ziphambili kwiziphumo zokutya kwi-chronic fatigue syndrome (i-CFS). Nangona kunjalo, uJose Montoya, MD, unjingalwazi kwezamayeza kunye nengcali kwikliniki yaseStanford's Chronic Fatigue, waqinisekisa ukuba ukutya kubonakala ngathi kuchaphazela ukudinwa okungapheliyo.

"ICFS inokuchaphazeleka kukutya, kodwa sazi okuncinci malunga nokuba yintoni enokusebenzela wonke umntu," utshilo uMontoya. Siyazi ukuba kwabanye, izinto ezithile zokutya zenza ukuba iimpawu zabo zibe mandundu okanye zibengcono kwaye abantu kufuneka bethathele ingqalelo ezo.

Nangona uphando oluninzi lusadinga ukwenziwa, zininzi izinto onokuzenza ukunceda ukukhulisa amandla kunye nokuqinisekisa ukuba utya ukutya okusempilweni, okunesondlo. Nazi iindlela ezili-12 zokutya zokuzama.

1. Biza ukutya okuvuthayo

Kuba ukudumba kubonakala kudlala indima ekudinweni okungapheliyo, uMontoya ucebisa ukuba uzame ukutya okuchasayo okanye ukongeza ukutya okuchaseneyo nokutya okufana nentlanzi kunye neoyile yomnquma. Zama ukunciphisa ukutya okunezinto ezineswekile, ukutya okuqhotsiweyo kunye nenyama egqityiweyo.

2. Hlala unkcenkceshelwe

Ngelixa ukusela amanzi amaninzi ayilonyango lokudinwa okungapheliyo, kusabalulekile. Ukuphelelwa ngamanzi emzimbeni kuyaziwa ngokwenza ukudinwa kube kubi. Ukuhlala hydrated kubalulekile ekuphuculeni okanye ekugcineni impilo.

3. Gcina ukutya kunye neempawu zejenali

Ijenali yokutya yindlela entle yokufumana ukutya okuphucula okanye okwenze mandundu iimpawu zakho. Kukwaluncedo ukuba nerekhodi yendlela oziva ngayo imihla ngemihla ukuba wabelane nogqirha wakho. Landa indlela oziva ngayo kunye nento oyityileyo mihla le ukufumana iipateni. Ukusukela kwiipesenti ezingama-35 ukuya kwezingama-90 zabantu abanamava okudinwa okungapheliyo okunxulunyaniswa nesifo sengqondo samathumbu, kubalulekile ukuba unike ingqalelo ekhethekileyo kuso nasiphi na isisu okanye uxinzelelo.

4. Musa ukuyisika yonke

Kuyalinga ukusika yonke into onokuyenza xa ujongene nesifo esinganyangekiyo, esinganyangekiyo njengokukhathala okungapheliyo, kodwa abukho ubungqina bokuba ukutya okuthintela kakhulu kuphucula iimpawu. Thetha nogqirha wakho ngaphambi kokuba ususe nakuphi na ukutya okutyayo ukuthintela ukugqithisa umzimba wakho kunye nokusika izakhamzimba ezibalulekileyo. Zama kuphela ukutya okuphelayo ukuba ugqirha wakho kunye nesazi sokutya bacinga ukuba kulungile kuwe.

5. Kodwa khawuzame ngokutya okutyayo

Okunye ukutya kunokukwenza uzive ungcono okanye umbi kakhulu. Umzekelo, ezinye zezigulana zeMontoya ziye zaqaphela ukuphuculwa emva kokususa i-gluten okanye ukutya okuphezulu kwiicarbohydrate kwizidlo zazo ngelixa abanye bengakhange babone ziphumo. Kuba akukho kutya kumgangatho weCFS, kunokuba kuhle ukuba uzame ngokutya kwakho ukuze ufumane eyona nto ikwenza uzive ungcono.

Kungcono ukusebenza kunye nesazi sakho sokutya okanye ugqirha ukulungiselela isicwangciso sokutya kwiimfuno zakho ezithile. Ungaqala ngokwakho ngokunika ingqalelo kwindlela ukutya okukwenza uzive ngayo.

"Ngokudinwa okungapheliyo, kubalulekile ukuba umamele umzimba wakho kwaye ubone indlela oziva ngayo," utshilo uLeah Groppo, RD, iCDE eStanford Health Care. Oku kubaluleke ngakumbi ukuba ucinga ukuba ukutya okuthile kunokuba nokunyusa iimpawu zakho okanye ukuba uceba ukwenza naluphi na utshintsho kwindlela otya ngayo.

Ukuba ufuna ukuzama into entsha, uGroppo ucebisa ukuba wenze utshintsho oluncinci, njengokongeza imifuno kwisidlo sangokuhlwa ngobusuku ngabunye. Hlala nayo inyanga yonke ngaphambi kokuthatha isigqibo sokuba ngaba utshintsho luyaziphucula na iimpawu zakho okanye hayi. Uya kuba nakho ukunamathela kwimikhwa esempilweni ekuhambeni kwexesha ukuba ubazisa kancinci.

6. Nciphisa ukutyiwa kwekhafeyini

ICaffeine ibonakala njengeyona ndlela yokuphucula amandla akho, kodwa iza neziphumo. I-caffeine inokukunika uluvo olungeyonyani lwamandla kwaye ikukhokele ekubeni ugqithise, ngokukaMontoya. Intwana ye-caffeine inokuba ilungile kwabanye abantu. Lumka ungazenzi overexert ngokwakho kwaye uqiniseke ukuba ukutya kwakho akuchaphazeli ukulala kwakho.

7. Zama ukutya okuncinci, okuthe rhoqo

Abantu abaninzi abanokudinwa okungapheliyo bahlala beziva bedinwe kakhulu ukuba bangatya okanye bangaziva belambile. Ukuba ulahla ubunzima okanye unengxaki yokutya ngokwaneleyo emini, uGroppo ucebisa ukuba uzame ukutya okuncinci rhoqo okanye ukongeza amashwamshwam amancinci phakathi kwesidlo ngasinye. Ukutya rhoqo kunokukunceda ugcine amandla akho. Iinxalenye ezincinci kunokuba lula ukuzinyamezela.

8. Nika ingqalelo iswekile

Iswekile inokwandisa amandla akho okwethutyana, kodwa ingozi emva koko inokudibanisa ukudinwa kwakho. Endaweni yokufikelela ekufumaneni ukutya okuneswekile esulungekisiweyo, uGroppo ucebisa ukuba atye ukutya okuswiti ngokwendalo kunye neprotein yokunceda iswekile yegazi kunye namandla akho. Amaqunube ane-yogurt ecacileyo, engenaswekile lukhetho olukhulu.

9. Ngena konke kwimifuno

Gcwalisa imifuno engekho yesitatshi. Zama ukufaka imifuno yayo yonke imibala imini yonke ukuze ufumane izakhamzimba kunye nezibonelelo ezizodwa. Imifuno ebomvu, umzekelo, igcwele i-phytonutrients esebenza njenge-antioxidants kwaye inceda ukunciphisa ukudumba. Imifuno emthubi iqulethe iivithamini ezibalulekileyo kunye neeminerali ezinje ngeevithamini A, C, kunye neB6.

10. Tsiba ukutya okwenziwe kakhulu

Ukutya okusetyenzwe kakhulu kunesondlo esincinci kunabo bonke ukutya. Kubalulekile ukulayisha kwizityalo - njengembotyi, iziqhamo, imifuno, kunye neenkozo ezipheleleyo - ukuxhasa iimfuno zomzimba wakho.

Awazi ukuba utye ntoni? UGroppo ucebisa ngokunamathela kukutya okukufutshane "nendlela uMama Wendalo awenze ngayo." Khetha ingqolowa ephumayo endaweni yengqolowa okanye irayisi emdaka endaweni yepasta, umzekelo.

11. Phezulu konke ngamafutha asempilweni

Ukufafaza i-walnuts, izilayi ezimbalwa ze-avocado, ii-ounces ezimbalwa ze-trout: Kungaba lula ukongeza amafutha asempilweni njenge-omega-3 fatty acids imini yonke. Amafutha asempilweni abalulekile kwingqondo nakwimpilo yentliziyo, kwaye anokunceda ukunciphisa ukudumba.

12. Isicwangciso sokutya kunye nokulungiselela xa unako

Enye yeendlela ezilungileyo zokuqinisekisa ukutya okunesondlo kukucwangcisa ukutya kunye nokulungiselela ukutya ngaphambi kwexesha. Ngeentsuku onamandla ngakumbi, cwangcisa into oza kuyitya iveki yonke kwaye ulungiselele izithako zakho ezisisiseko okanye upheke ukutya yonke indlela. Ukutya kwakho kuya kuba kukulungele ukuya. Awuyi kuba nexhala malunga nento oza kuyitya ngosuku olunikiweyo. Ngcono nangakumbi: Cela umntu akuncede ukuze ukwazi ukwenza okungaphezulu ngaphandle kokuzidinisa.

Okukwintsusa

Sixelelwe sonke kaninzi ukuba into oyityayo ichaphazela indlela oziva ngayo. Akukho nto inyanisekileyo ngokudinwa okungapheliyo. Nangona kungekho naziphi na izidlo ezithile zokudinwa okungapheliyo, ukutya okunesondlo, okunempilo kunokuba yinxalenye ephambili yesicwangciso sonyango. Qiniseka ukuba uhlala uthetha nogqirha wakho kunye nesazi sokutya ngaphambi kokwenza utshintsho olukhulu kwindlela otya ngayo okanye ukongeza naziphi na izongezo.

Ukulungiswa kokutya: Ukutya okubetha ukudinwa