Ukutya kwegesi: ukutya okunqandwayo kunye nokutya
Umxholo
- Ukutya okubangela iigesi
- Ukuchonga njani ukutya okubangela iigesi
- Ukutya okunciphisa iigesi
- Ukhetho lwemenyu
- Indibaniselwano yokutya ebangela iigesi
Indlela yokutya yokulwa iigesi zamathumbu kufuneka kube lula ukuyetyisa, evumela ukuba amathumbu asebenze ngokuchanekileyo kwaye agcine ulungelelwaniso lwezifo zamathumbu, kuba ngale ndlela kunokwenzeka ukunciphisa imveliso yegesi kunye nemvakalelo yokungahambi kakuhle, ukudinwa kunye nentlungu esiswini. .
Kukho okunye ukutya okuthanda ukwenziwa kweegesi, ezinjengeembotyi, ibroccoli kunye nombona, njengoko zibila emathunjini. Nangona kunjalo, oku kutya kufuneka kwenziwe ngokobuqu, njengoko ukunyamezelana kokutya kuyahluka ukusuka komnye umntu ukuya komnye. Ke ngoko, kubalulekile ukuba ugqirha wezondlo abonisane ukuze enze uvavanyo olupheleleyo kwaye abonise isicwangciso sokutya ngokweemfuno zakho.
Ukutya okubangela iigesi
Ukutya okubangela ukwanda kwemveliso yegesi emathunjini zezi:
- Iimbotyi, umbona, ii-ertyisi, iilentile, iichickpeas;
- I-Brokholi, ikhaphetshu, itswele, icauliflower, ikhukhamba, ihlumelo laseBrussels, itheniphu;
- Ubisi luphela kunye neemveliso zobisi, ikakhulu ngenxa yomxholo wamafutha aphezulu kunye nobukho be-lactose;
- Amaqanda:
- I-Sorbitol kunye ne-xylitol, ezizeziswiti ezingezizo;
- Ukutya okunotye kwifayibha, njenge-oats, i-oat bran, irhasi kunye nerayisi emdaka, njengoko oku kutya kunakho ukubola emathunjini;
- Iziselo ezibandayo kunye nezinye iziselo ezihlwahlwazayo.
Ukongeza, ukusetyenziswa kokutya okunotye isosi kunye namafutha, anje ngeesoseji, inyama ebomvu kunye nokutya okuthosiweyo kufuneka kuthintelwe. Funda ngakumbi malunga nokutya okubangela iigesi.
Ukuchonga njani ukutya okubangela iigesi
Njengoko ukutya okuvelisa iigesi kunokwahluka ukusuka komnye umntu ukuya komnye, kubalulekile ukuba umntu agcine idayari yokutya, kuba kunokwenzeka ukuba abone oyena nobangela wokuveliswa kweegesi kwaye, ke, ukunqabe ukusetyenziswa kwazo. Jonga ukuba yenziwa njani idayari yokutya.
Eyona nto ibalulekileyo kukususa ukutya okanye iqela lokutya ukuvavanya iziphumo zokungabikho kokutya emzimbeni. Le nkqubo ingaqala ngobisi kunye neemveliso zobisi, kulandele iinkozo kunye nemifuno ukuze kuchongwe umntu onoxanduva lokuvelisa iigesi.
Ukuba kukho nasiphi na isiqhamo esinoxanduva lokunyuka kwemveliso yegesi, ungasidla isiqhamo ngaphandle kwexolo, ukunciphisa inani lefayibha, okanye ukubhaka. Kwimeko yeembotyi, ungakushiya ukutya ukufunxa malunga neeyure ezili-12, utshintshe amanzi amaxesha ambalwa, emva koko upheke kwelinye amanzi kubushushu obuphantsi. Obu buchule bunokusebenzela abanye abantu, bunciphise ipropathi yokutya ebangela iigesi.
Ukutya okunciphisa iigesi
Ukongeza ekususeni ukutya okukhuthaza ukwenziwa kweegesi, kubalulekile ukuba ubandakanye kwimveliso yokutya ephucula ukwetyisa kunye nempilo yeentyatyambo zamathumbu, ezinje:
- Utamatisi kunye ne-chicory;
- I-yogurt ye-yogurt okanye iyogathi engenanto ine-bifid bacteria okanye i-lactobacilli, eziyintsholongwane elungileyo emathunjini kwaye zisebenza njengeprobiotic;
- Sebenzisa i-lemon balm, i-ginger, i-fennel okanye i-gorse teas.
Ukongeza, ezinye iingcebiso ezikunceda ukunciphisa ukuveliswa kwegesi kukuphepha ukusela ulwelo ngexesha lokutya, ukutya kancinci, ukuhlafuna kakuhle nokwenza imisebenzi yomzimba rhoqo, njengoko ezi zingcebiso ezikhawulezisa ukwetyisa kunye nokuphucula ukuhamba kwamathumbu, ukunciphisa ukuveliswa kwerhasi yintsholongwane. Funda ngezinye iindlela zokuphelisa iigesi zamathumbu.
Ukhetho lwemenyu
Le theyibhile ilandelayo ibonisa indlela yokutya yokuthintela ukwenziwa kweegesi zamathumbu:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | 1 indebe yejinapple juice engenaswekile + 2 izilayi zesonka esimhlophe esine-curd elula | 1 indebe yekofu + 1 isongele ngeshizi emhlophe enamafutha asezantsi + 2 izilayi zetumato kunye neletisi + 1 indebe yepapa | Iglasi enye yejusi yepapaya eneepancake ezi-2, ezilungiswe ngomgubo we-alimondi, kunye nekhredithi elula |
| I-snack yasekuseni | Iapile e-1 iphekwe ngesinamoni | Ibhanana enye ephakathi | 1 orenji okanye itangerine |
| Isidlo sasemini isidlo sangokuhlwa | 1 ibele lenkukhu egcadiweyo ehamba neetispuni ezi-4 zerayisi emhlophe + 1 indebe yeminqathe kunye neembotyi eziluhlaza eziphekiweyo ezinongwe nge-1 ithisipuni yeoyile yomnquma + 1 indebe ye-sitrobheli yedizethi | I-1 fillet yentlanzi ebhakwe ehovini kunye neetapile, izilayi zetamatato kunye neqathe kunye neoyile encinci ye-olive + 1 isilayi semelon yedessert | 1 iturkey isifuba kwimichilo + i-4 yeepuni zethanga le-puree + 1 indebe ye-zucchini, iminqathe kunye nee-eggplants ezibilisiweyo ezifakwe kwioyile yomnquma encinci + izilayi ezi-2 zepinapple zedessert |
| Isidlo sangokuhlwa | I-yogurt yendalo kunye ne-1/2 yebhanki ekhethiweyo | I-240 mL yevithamini yepapaya enobisi lweamangile | 1 indebe yekofu + toast butter toast |
Kwimeko apho nakuphi na ukutya okubandakanyiweyo kwimenyu inoxanduva lokuvelisa iigesi, akukhuthazwa ukuba zikutye, kungenxa yokuba ukutya kunye nezixa ezichaziweyo ziyahluka ngokonyamezelo lomntu, ubudala, isini, isenzo somzimba kwaye ukuba umntu unesinye isifo esidibeneyo okanye esingahambelani naso. Ke ngoko, okona kucetyiswayo kukufuna isikhokelo kwingcali yesondlo ukuze kwenziwe uvavanyo olupheleleyo kunye nesicwangciso sesondlo esenzelwe iimfuno zakho.
Indibaniselwano yokutya ebangela iigesi
Eminye yemidibaniso eyonyusa ukuyilwa kweegesi ezingaphezulu zezi:
- Iimbotyi + zeklabishi;
- Irayisi emdaka + yeqanda + isaladi ye-broccoli;
- Ubisi + iziqhamo + iswiti esekwe kwi-sorbitol okanye i-xylitol;
- Iqanda + inyama + iitapile okanye ibhatata emnandi.
Ezi ndibaniselwano zibangela ukuba ukwetyisa kungacothisi, kubangele ukuba ukutya kubile ixesha elide emathunjini, kusenziwa iigesi ezingaphezulu. Ukongeza, abantu abasele benesifo sokuqhinwa kufuneka bakuphephe oku kutya, kuba ukucotha kokuhamba kwamathumbu, kokukhona kuya kubakho imveliso yokukhohlisa.
Jonga le vidiyo ingezantsi ukuze ufumane ezinye iingcebiso zokunciphisa igesi yamathumbu:
Yeyakho
IPolysomnografi
