Ukuqunjelwa kunye nokutya kwesisu
Umxholo
- Yintoni yokutya
- Yintoni ongayityiyo
- Angakanani amanzi okusela
- Imenyu yokulwa ukuqhina
- Ngokugcina ukutya okulinganiselweyo kunye nokusetyenziswa kwamanzi okwaneleyo, kuyinto eqhelekileyo ukuba amathumbu aqale ukusebenza kakuhle emva kweentsuku ezisi-7 ukuya kwezi-10 zokutya. Ukongeza kukutya, ukwenza umthambo rhoqo kuyanceda ekulawuleni ukuhamba kwamathumbu.
Ukutya okuphelisa ukuqhina, okwaziwa njengokuqunjelwa, kufanele kube nokutya okunotye kwifayibha njenge-oats, iipopo, iiplamu kunye namagqabi aluhlaza, njengespinatshi kunye neletisi.
Ukongeza, kubaluleke kakhulu ukusela amanzi amaninzi, njengoko ukwandisa isixa sefayibha, iziqhamo kunye nemifuno ekutyeni kunokushiya amathumbu ebambeke nangakumbi, ukuba akukho manzi aneleyo okuhambisa amanzi ukunceda ukwenza ikhekhe le-fecal.
Yintoni yokutya
Ukutya okusemgangathweni ukunceda ukwenza amathumbu akho asebenze kakuhle zezi:
- Imifuno: Iletisi, ikhaphetshu, iarugula, i-chard, i-watercress, iseleri, i-broccoli, isipinatshi, itheniphu;
- Iziqhamo: ipapaya, ipere, iplamu, iorenji, ipayina, ipesika, ierasentyisi, umkhiwane kunye neapilkosi;
- Ukutya okuziinkozo: Ingqolowa yengqolowa, ingqolowa yengqolowa, iioats eziqengqelweyo, iquinoa;
- Ukutya okupheleleyo: isonka esimdaka ngebala, irayisi emdaka kunye nepasta emdaka;
- Imbewu: I-chia, iflakisi, isesame, ithanga kunye nembewu kajongilanga;
- Iiprobiotic zendalo: i-yogurt ecacileyo, i-kefir.
Oku kutya kufuneka kubandakanywe yonke imihla kwinkqubo yokutya, njengoko kukusetyenziswa rhoqo okuya kwenza ukuba amathumbu asebenze rhoqo. Jonga iiresiphi zeejusi ezinokusetyenziselwa ukutya okulula.
Yintoni ongayityiyo
Ukutya ekufuneka kuthintelwe ngenxa yokuba beshiya amathumbu exinekile zezi:
- Iswekile kunye nokutya okunotye iswekile, okunje ngeziselo ezibandayo, iikeyiki, iilekese, iikeyiki ezifakiwe, iitshokholethi;
- Amafutha amabi, njengokutya okuthosiweyo, isonka kunye nokutya okungumkhenkce;
- Ukutya okukhawulezayo;
- Iinyama ezilungisiweyo, ezifana nesoseji, ibhekoni, isoseji kunye neham;
- Iziqhamo: ibhanana eluhlaza kunye negwava.
Kubalulekile ukuqaqambisa ukuba ibhanana ivuthiwe kakhulu, ayizukubamba amathumbu, kwaye inokuthi ityiwe ukuya kuthi ga kwi-1x / ngosuku ngaphandle kokubangela ukuqhina, okoko nje okunye ukutya kulunge.
Angakanani amanzi okusela
Amanzi anoxanduva lokuhambisa amanzi kwimicu yokutya, ukwandisa ikhekhe le-fecal kunye nokuququzelela ukupheliswa kwayo. Ukongeza, ikwanyakamisa wonke ityhubhu yamathumbu, yenze ilindle lihambe ngokulula de liphele.
Ixabiso elifanelekileyo lokusetyenziswa kwamanzi liyahluka ngokobunzima bomntu, ibe ngama-35 ml / kg ngosuku. Ke, umntu onobunzima obungama-70 kg kufuneka asebenzise ama-35x70 = 2450 ml yamanzi ngosuku.
Imenyu yokulwa ukuqhina
Le theyibhile ilandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yokulwa namathumbu abanjisiweyo:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe ye-yogurt engenanto + 1/2 ikhola yesosi ye-chia + 1 isilayi sesonka esipheleleyo kunye noshizi | 1 iglasi yejusi yeorenji + 2 amaqanda othosiweyo kunye netumato, i-oregano kunye netispuni e-1 yeflakisi | Izilayi ezi-2 zepapaya + 1/2 col yesosi ye-chia + iisilayi ezi-2 zeshizi nekhofi |
| I-snack yasekuseni | Iiplamu ezimbini ezintsha + ezili-10 zecashew nuts | Iisilayi ezi-2 zepapa | 1 iglasi yejusi eluhlaza |
| Isidlo sasemini isidlo sangokuhlwa | 3 ikholoni yesuphu yerayisi emdaka + intlanzi eontini ngeoyile yeoyile kunye nemifuno + nge-braised kale ngetswele | I-pasta epheleleyo kunye nomhlaba wenkomo kunye ne-tomato sauce + isaladi eluhlaza | ithanga lenkukhu ehovini + i-3 col yerayisi emdaka + i-2 col yeembotyi + imifuno egalelwe ioyile yomnquma |
| Ukutya okusemva kwemini | 1 iglasi yejusi yeorenji enepapaya + amaqanda amabini othosiweyo kunye neetumato, i-oregano kunye netispuni enye yeflakisi | 1 iglasi yejusi eluhlaza + 10 yeecashew nuts | I-yogurt ecacileyo ye-1 + isilayi esinye sesonka sengqolowa epheleleyo kunye neqanda kunye netshizi |
Ngokugcina ukutya okulinganiselweyo kunye nokusetyenziswa kwamanzi okwaneleyo, kuyinto eqhelekileyo ukuba amathumbu aqale ukusebenza kakuhle emva kweentsuku ezisi-7 ukuya kwezi-10 zokutya. Ukongeza kukutya, ukwenza umthambo rhoqo kuyanceda ekulawuleni ukuhamba kwamathumbu.
Iimpapasho Zethu
IiMveliso ezigqwesileyo kunye neZixhobo zeNwele eziMangalisayo Ngaphantsi kweMizuzu eyi-20