Ungakuphepha njani ukubetha emva kokutya

Umxholo

• 1. Yazi ezona zinto zixhaphakileyo ekutyeni
• 2. Bukela ukutya kwakho ifayibha
• 3. Beka i-salt shaker
• 4. Kuphephe ukutya okunamafutha
• 5. Nciphisa iziselo ezihlwahlwazayo
• 6. Yitya kancinci
• 7. Thatha uhambo
• 8. Zama ukuxhaswa kwegesi
• Xa utshintsho kwindlela yokuphila alunakunceda

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Emva kwesidlo esimnandi, ukulungele ukuphumla kwaye uqhubekele kusuku lwakho lonke. Kodwa kuyenzeka: Iibhulukhwe zakho ziziva ziqinile, kwaye isisu sakho siziva siphindwe kabini kubukhulu obuqhelekileyo. Ngaphezulu koko, usenokudibana neekram, igesi kunye nokubetha. Zonke ezi ziyimpawu ezinokubakho zokuqunjelwa.

Ngelixa ezinye iimeko zempilo ezingaphantsi ngamanye amaxesha zibangela ukuqunjelwa, yinto eqhelekileyo enokulungiswa notshintsho kwindlela otya ngayo. Nazi ezinye iingcebiso zokukunceda ukuba uphephe ezo ziqendu zingathandekiyo.

1. Yazi ezona zinto zixhaphakileyo ekutyeni

IiCarbohydrate, amafutha, kunye neeproteni zonke zinokubangela ukudumba. Nangona kunjalo, ukutya okuthile kunokuba kubi kakhulu kunabanye, kwaye imiba yokwetyisa iya kwahluka ukusuka komnye umntu ukuya komnye. Iimpawu eziqhelekileyo zokuqumba zibandakanya:

• iiapile
• iimbotyi
• Imifuno enqamlezileyo efana ne-broccoli, icauliflower kunye nekhaphetshu
• iimveliso zederi
• ilethasi
• itswele
• iipesika kunye namapere

Akunyanzelekanga ukuba ukunqande konke oku kutya. Endaweni yoko, zama ukutya umntu osenokuba netyala ngexesha kwaye unciphise ubungakanani obudlayo ukuba bubangela nakuphi na ukudumba. Yazi ukuba kukuphi ukutya ngokukodwa okubangela imiba. Nalu uluhlu lwe-13 yeziqhamo ze-carb ezisezantsi kunye nemifuno yokutya.

2. Bukela ukutya kwakho ifayibha

Ukutya okumnandi okufana neenkozo, iimbotyi, kunye nemidumba kungangunobangela oqhelekileyo wokuqunjelwa. Ngelixa oku kutya kukhuthazwa njengokusempilweni kunabalingane babo abacokisekileyo, umxholo wabo we-fiber ephezulu ukhokelela ekubambeni kwabanye abantu.

Ifayibha yinxalenye ebalulekileyo yokutya okunesifo sentliziyo, kodwa kuya kufuneka uyonyuse kancinci isixa osityayo. Umzekelo, endaweni yokutshintsha ukusuka kumacwecwe amhlophe acocekileyo ukuya kwiinkozo zonke ngaxeshanye, zama ukubuyisela enye imveliso ngexesha ukuze ubone ukuba umzimba wakho usabela njani.

3. Beka i-salt shaker

Okwangoku, uyazi ukuba ukutya ityuwa eninzi kunokubangela ukubulawa kweengxaki zempilo zexesha elide, kubandakanya uxinzelelo lwegazi oluphezulu. Ngexesha elifutshane, ukutya okongezelelekileyo okunetyiwa kungakhokelela ekugcineni amanzi, nto leyo ebangela ukudumba.

Ungayiphepha i-sodium egqithisileyo ekutyeni kwakho ngokusebenzisa imifuno enencasa endaweni yetyuwa, kwaye ngokunciphisa inani lokutya okucwangcisiweyo kunye nokupakishwa okutyayo.

4. Kuphephe ukutya okunamafutha

Nanku omnye umgibe wokutya okunamafutha aphezulu: Athatha ixesha elide ukuze umzimba wakho uwenze. Amafutha ahamba kancinci kwindlela yokugaya ukutya, kwaye oku kunokubangela ukudumba.

Ikwacacisa ukuba kutheni isisu sakho siziva ngathi sifuna ukuphuma kwimpahla yakho emva kwesidlo esikhulu, esityebileyo, njengesidlo sangokuhlwa sombulelo.

Ayingawo onke amanqatha enziwe alinganayo nangona, kwaye ukugaya ukutya kungohluka phakathi kwe-trans, i-saturated, kunye ne-unsaturated fats.

Nika ingqalelo ukuba zeziphi iintlobo zamafutha ezinokubangela imiba. Ukuba ukutya okuthosiweyo, okunamafutha agqithisileyo kunye nokuhambisa amafutha, kuhlala kubangela imiba, zama amanqatha asempilweni, angafakwanga njengeavokhado okanye amandongomane kunye nembewu.

Ukunciphisa ukutya kwakho okuthosiweyo, okwenziweyo, kunye nokutya okusulungekisiweyo kunokunceda ekucoleni ukutya kunye nakwimpilo iyonke.

5. Nciphisa iziselo ezihlwahlwazayo

Amanzi e-Carbonated kunye nesoda zikhokelela kwizizathu zokuqunjelwa kwilizwe lesiselo. Njengoko uzitya ezi ziselo, i-carbon dioxide gas iyakha emzimbeni wakho. Oku kunokukhokelela ekukhuleni ngokukhawuleza, ngakumbi xa usela ngokukhawuleza.

Amanzi angenanto angcono. Zama ukongeza isilayidi selemoni kunambitheka oluthile ngaphandle kokuqunjelwa.

6. Yitya kancinci

Unokuba nomkhwa wokunqanda ukutya kwakho ukuba ukwisithuba sexesha. Ukwaginya umoya xa usenza oku, oko kungakhokelela kugcino lwegesi.

Ungalibetha ibloat ngokuthatha ixesha lakho usitya. Ukutya ngokucothayo kunokunciphisa ukutya kwakho konke ukutya, ngenxa yoko unokuzibona uqinisa ibhanti lakho kunokuba ulikhulule!

7. Thatha uhambo

Akukho kuziphika izibonelelo zokuzilolonga kwimpilo yakho yonke nokuba sempilweni. Njengebhonasi eyongeziweyo, ukusebenza ngaphandle kunokunciphisa ukwakhiwa kwegesi enegalelo ekubumbeni. Ukuhamba okufutshane kunokunciphisa ukuqunjelwa emva kwesidlo, ukuba uphakamele.

8. Zama ukuxhaswa kwegesi

Ii-enzyme zokugaya zinceda ukuphula ukutya kunye nokufunxa izondlo. Omnye umzekelo sisongezo sokulwa negesi i-galactosidase, enceda ukuthintela ukwakhiwa kwegesi kukutya okuthile.

Ngelixa zihlala zipapashwa ukuthintela ukubanjwa kunye nokuqunjelwa, ezi pilisi nazo zinokunciphisa ukubamba. Kuxhomekeke kuphawu, ungazithatha ezi zongezo mihla le, okanye njengoko kufuneka ngaphambi kokutya ngokweeodolo zikagqirha.

Zininzi ezinye ii-enzyme zokugaya ukutya, kubandakanya i-amylase, lipase, kunye neprotease, onokuthi uyithathe nayo. Ezi zinceda ukuphula i-carbs, amafutha, kunye neeprotheni kwaye zifumaneka ngokwahlukileyo okanye kwimveliso yokudibanisa kwi-counter.

Ukongeza, izongezo zeprobiotic zinokunceda ekulawuleni iintsholongwane ezilungileyo emathunjini akho, ezinokunciphisa ukubola.

Thenga izongezo zeprobiotic.

Xa utshintsho kwindlela yokuphila alunakunceda

Ukuqunjelwa kuhlala kuyimpendulo yendalo yomzimba wakho kukutya okanye imikhwa ethile. Kodwa xa ukuqunjelwa kungancedi ngotshintsho kwindlela otya ngayo, isenokuba lixesha lokujongana nengxaki nogqirha wakho.

Oku kunjalo ngakumbi xa ukudumba kuhamba kunye neekram ezinesifo esibi kunye nokuhamba ngendlela engaqhelekanga. Iingxaki zempilo ezinokubakho zibandakanya:

• Isifo sikaCrohn
• ukutya komzimba
• Isifo sengqondo sesifo (IBS)
• Ukunyamezelana kwe-lactose
• isifo se-celiac
• ubuntununtunu be-gluten

Akunyanzelekanga ukuba ubekezelele ukudumba ngonaphakade. Khumbula ukuba ukumisela unobangela kuya kunceda ekuthinteleni iziqwengana ezingafunekiyo. Sebenza nesazi sendlela yokutya ebhalisiweyo ukuba ufuna uncedo olongezelelekileyo ekufumaneni ukutya okufanelekileyo okanye isongezelelo sokunceda ukubamba.

I-American Heart Association kunye ne-US Food and Drug Administration bayacebisa ukuba kungabikho ngaphezulu kwe-2,300 mg yesodium ngosuku-malunga nobukhulu betispuni setyuwa. Abantu abanolwazelelelo ngakumbi kwiziphumo ze-sodium, ezinje ngezoxinzelelo lwegazi okanye uxinzelelo lwexinzelelo, kufuneka bajonge i-1,500 mg okanye ngaphantsi.