Kuthatha ixesha elingakanani ukwetyisa ukutya? Konke malunga nokuGaya

Umxholo

• Kuthatha ixesha elingakanani ukwetyisa ukutya
• Kwenzeka ntoni ngexesha lokwetyisa
• Iingxaki ezinokwenzeka zokwetyisa
• Iingcebiso zokwenza ngcono ukutya
• Yitya imifuno engaphezulu, iziqhamo, kunye neenkozo ezipheleleyo
• Nciphisa inyama ebomvu kunye nokutya okugqityiweyo
• Yongeza iiprobiotic kwisidlo sakho
• Zilolonge yonke imihla
• Lala ngokwaneleyo
• Lawula uxinzelelo
• Ukuthatha
• I-DIY Bitters yokuNceda ukuGaya

Kuthatha ixesha elingakanani ukwetyisa ukutya

Ngokubanzi, ukutya kuthatha iiyure ezingama-24 ukuya kwezingama-72 ukuhamba kwindlela yakho yokwetyisa. Ixesha elichanekileyo lixhomekeke kubungakanani kunye neentlobo zokutya okutyileyo.

Ireyithi ikwasekwe kwizinto ezinje ngesini sakho, imetabolism, kunye nokuba unayo nayiphi na imiba yokwetyisa enokuthi icothise okanye ikhawulezise inkqubo.

Ekuqaleni, ukutya kuhamba ngokukhawuleza kwinkqubo yakho yokwetyisa. Kwiiyure ezi-6 ukuya kwezi-8, ukutya kuye kwahamba ngesisu sakho, amathumbu amancinci kunye namathumbu amakhulu.

Kanye kumathumbu akho amakhulu, imixholo eyetyisiweyo yenxalenye yesidlo sakho inokuhlala ngaphezulu kosuku ngelixa isaphulwe ngakumbi nangakumbi.

Oku kubandakanya oku kulandelayo: ukukhupha isisu (iiyure ezi-2 ukuya kwezi-5), amathumbu amancinci (iiyure ezi-2 ukuya kwezi-6), ukuhamba kwamakholoni (iiyure ezili-10 ukuya kwezingama-59), kunye nokuhamba okuphela kwamathumbu (iiyure ezili-10 ukuya kwezingama-73).

Inqanaba lokucola ukutya kwakho kusekwe kwinto oyityileyo. Inyama kunye nentlanzi kunokuthatha ixesha elingangeentsuku ezi-2 ukwetyisa ngokupheleleyo. Iiproteni kunye namafutha eziqulathe ziimolekyuli ezintsonkothileyo ezithatha ixesha elide ukuze umzimba wakho wahlukane.

Ngokwahlukileyo, iziqhamo kunye nemifuno, ephezulu kwifayibha, inokuhamba kwinkqubo yakho kwisithuba esingaphantsi kosuku. Ngapha koko, oku kutya kukutya okuphezulu kunceda umkhondo wakho wokugaya usebenze ngokukuko ngokubanzi.

Ukukhawuleza ukwetyisa kuyasetyenzwa, ukutya okungenasondlo okunje ngee-candy bar. Umzimba wakho uyazikrazula kumcimbi weeyure, ngokukhawuleza ukushiye ulambile kwakhona.

Kwenzeka ntoni ngexesha lokwetyisa

Ukwetyisa yinkqubo apho umzimba wakho uqhekeza ukutya kwaye ukhuphe izakhamzimba umzimba wakho ekufuneka usebenze. Nantoni na eseleyo yimveliso yenkunkuma, ethi isuswe ngumzimba wakho.

Inkqubo yakho yokwetyisa yenziwe ngamacandelo amahlanu aphambili:

• umlomo
• umqala
• isisu
• Ndibonise uthando
• amathumbu amakhulu

Nantsi into eyenzekayo xa usetyisa ukutya:

Njengoko uhlafuna, amadlala asemlonyeni wakho akhupha amathe. Olu lwelo lokugaya luqulethe ii-enzymes ezonakalisa isitatshi kukutya kwakho. Isiphumo sobunzima be-mushy obizwa ngokuba yi-bolus ekulula ukuyiginya.

Xa uginya, ukutya kwehlisa umqala wakho - umbhobho odibanisa umlomo wakho nesisu sakho. Isango le-muscular elibizwa ngokuba yi-spainctal sphincter esezantsi livula ukuvumela ukutya kungene esiswini sakho.

Iasidi esiswini sakho zonakalisa ukutya ngakumbi. Oku kuvelisa umxube we-mushy weejusi zesisu kunye nokutya okutyetyisiweyo, okubizwa ngokuba yi-chyme. Lo mxube uqhubela phambili kumathumbu akho amancinci.

Kwisisu sakho esincinci, iipancreas kunye nesibindi sinegalelo kwiincindi zetyiso kumxube.

Iijusi zepancreatic ziqhekeza ii-carbohydrate, amafutha, kunye neeproteni. Ibhayile evela kwinyongo yakho inyibilikisa amanqatha. Iivithamini, ezinye izondlo, kunye namanzi zihamba kwiindonga zamathumbu akho amancinci ziye kwigazi lakho. Inxalenye engagungqiyo ehleliyo iya emathunjini akho amakhulu.

Amathumbu amakhulu afunxa nawaphina amanzi ashiyekileyo kunye nezondlo ezishiyekileyo ekutyeni. Eminye iba yinkunkuma eqinileyo, ebizwa ngokuba lilindle.

Iivenkile zakho ezigcina isitopu de ube ukulungele ukuba nentshukumo yamathumbu.

Iingxaki ezinokwenzeka zokwetyisa

Iimeko ezithile zinokuphazamisa ukwetyisa kwaye zikushiye neziphumo ebezingalunganga ezifana nesitshisa, irhasi, ukuqhina, okanye urhudo. Nazi ezinye ezimbalwa:

• I-acid reflux yenzeka xa i-sphincter esezantsi ye-esophageal buthathaka. Oku kuvumela i-asidi ukuba iphinde ibuye esiswini sakho iye kwi-esophagus yakho. Olona phawu luphambili kukutsha kwentliziyo.
• Isifo seCeliac kubandakanya amajoni akho omzimba ahlasele kwaye onakalise amathumbu akho xa usitya i-gluten.
• Ukuqunjelwa kukuhamba kwamathumbu ambalwa kunesiqhelo. Xa usiya, isitulo siqinile kwaye kunzima ukudlula. Ukuqunjelwa kubangela iimpawu ezinjengokuqunjelwa kunye neentlungu esiswini.
• I-Diverticulosis yenza iipokotshi ezincinci emathunjini akho. I-Diverticulosis ngokwayo ayibangeli zimpawu, kodwa ukuba isitulo siyabambeka kwiipakethi, ukudumba kunye nosulelo kunokwenzeka. Esi senzo saziwa ngokuba yi-diverticulitis, kwaye iimpawu zibandakanya iintlungu zesisu, izitulo ezivulekileyo, kwaye ngamanye amaxesha umkhuhlane.
• Isifo sesisu esivuthayo siquka isifo sikaCrohn kunye nesifo sezilonda zesilonda. Ezi meko zivelisa ukudumba okungapheliyo emathunjini akho anokukhokelela kwizilonda, iintlungu, urhudo olunegazi, ukwehla kobunzima, ukungondleki, kunye nokunyusa umngcipheko womhlaza womhlaza.
• Isifo esinganyanzelekanga samathumbu sibangela iimpawu ezingathandekiyo ezifana negesi, urhudo, kunye nokuqhinwa, kodwa kungabophelelwanga kumhlaza okanye ezinye izifo ezomeleleyo zokwetyisa.
• Ukunganyamezelani kweLactose kuthetha ukuba umzimba wakho awunayo i-enzyme efunekayo ukuphula iswekile kwiimveliso zobisi. Xa usitya ubisi, ufumana iimpawu ezinjengokuqunjelwa, irhasi, kunye norhudo.

Iingcebiso zokwenza ngcono ukutya

Ukugcina ukutya kuhamba kakuhle kwinkqubo yakho yokwetyisa kwaye uthintele imiba enjengorhudo kunye nokuqunjelwa, zama ezi ngcebiso:

Yitya imifuno engaphezulu, iziqhamo, kunye neenkozo ezipheleleyo

Imifuno, iziqhamo, kunye neenkozo ezipheleleyo ziyimithombo etyebileyo yefayibha. Ifayibha inceda ukutya kuhamba ngenkqubo yokwetyisa ngokulula nangokupheleleyo.

Nciphisa inyama ebomvu kunye nokutya okugqityiweyo

bonisa inyama ebomvu ivelisa imichiza enxulunyaniswe nesifo sentliziyo.

Yongeza iiprobiotic kwisidlo sakho

Ezi bhaktheriya ziluncedo zinceda ukuxinana kweebugs eziyingozi kwindawo yakho yokwetyisa. Uya kuzifumana kukutya okufana neyogathi kunye ne-kefir, nakwizincedisi.

Zilolonge yonke imihla

Ukuhambisa umzimba wakho kugcina indlela yakho yokugaya ihamba, nayo. Ukuhamba emva kokutya kunokuthintela igesi kunye nokuqunjelwa. Ukuzilolonga kukwagcina ubunzima bakho bukhangele, nto leyo eyehlisa umngcipheko womhlaza othile kunye nezinye izifo zenkqubo yokwetyisa.

Lala ngokwaneleyo

Ukunqongophala kokulala kunxulunyaniswa nokutyeba kakhulu, okunokuba negalelo kwiingxaki kwinkqubo yakho yokwetyisa.

Lawula uxinzelelo

Uxinzelelo olugqithisileyo lunokuzenza mandundu iimeko zokugaya ukutya njengokuqaqamba kwentliziyo kunye nesifo sengqondo samathumbu. Iindlela zokunciphisa uxinzelelo ezinje ngokucamngca kunye neyoga zinokunceda ukuzolisa ingqondo yakho.

Ukuthatha

Usenokungacingi kakhulu malunga nenkqubo yokwetyisa imihla ngemihla. Nangona kunjalo uya kuyazi xa ingasebenzi ngokugqibeleleyo ngeempawu ezingathandekiyo ezifana negesi, ukuqunjelwa, ukuqhina, kunye norhudo.

Bukela into oyityayo kwaye uhlale usebenza ukuze ugcine ukwetyisa okuhamba kakuhle kwaye uzive ngcono.

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