Ngaba iGut esempilweni inokuKulawula ukuXhalaba kwakho? Ewe- Nantsi indlela

Umxholo

• Ukuhlaziya indlela enditya ngayo
• Yitya iprobiotic kunye nokutya okune-prebiotic
• Ukutya kweprobiotic
• Ukutya okunotyebileyo
• Gxila kukugaya ukutya okuhle
• Umgca wezantsi

Omnye umbhali wabelana ngeengcebiso zakhe zokulawula impilo yakhe yengqondo ngokusebenzisa impilo yamathumbu.

Okoko ndimncinci, bendinengxaki yoxinzelelo.

Ndahamba ngamaxesha okuhlaselwa okungaqondakaliyo kunye nokwesaba kakhulu; Ndabambelela kuloyiko olungekho ngqiqweni; kwaye ndizifumene ndizibambile kwiindawo ezithile zobomi bam ngenxa yokunciphisa iinkolelo.

Kutshanje ndiye ndafumanisa ukuba eyona ngcambu yoxinzelelo lwam inxulumene nengxaki yokungaziboni ukuba ndisebenza ngokunyanzelekileyo (OCD).

Emva kokufumana ukuxilongwa kwe-OCD kunye nokunyanga kwengqondo yokuziphatha (CBT), ndibone ukuphucula okuphawulekayo.

Nangona kunjalo, nangona unyango lwam oluqhubekayo lube yinxalenye ebalulekileyo yohambo lwam lwempilo yengqondo, sisiqwenga esinye kuphela sephazili. Ukujonga impilo yam yamathumbu kudlale indima enkulu.

Ngokudibanisa ukutya okuthile kwindlela enditya ngayo, njengeprobiotiki kunye nokutya okunefayibha ephezulu, kwaye kugxile ekwetyisweni okufanelekileyo, ndikwazile ukusebenzela ukulungelelanisa ixhala lam kunye nokujonga impilo yam iyonke yengqondo.

Apha ngezantsi zizicwangciso zam ezintathu eziphambili zokuxhasa impilo yam esiswini, kwaye, ekubuyeni, impilo yam yengqondo.

Ukuhlaziya indlela enditya ngayo

Ukwazi ukuba kukuphi ukutya okunokuthi kube negalelo kumathumbu asempilweni kwaye kunokubangela iingxaki yindawo elungileyo ukuqala. Zama ukutshintsha ukutya okucutshulwe kakhulu, okuneswekile eninzi, kunye nokutya okunamafutha ngokutya okupheleleyo okubonelela ngezibonelelo ezininzi. Oku kutya kubandakanya:

• Ukutya okunyusa i-Collagen. Ukutya okufana nomhluzi wethambo kunye nesalmon kunokunceda ukukhusela udonga lwamathumbu kunye nokuphucula ukwetyisa.
• Ukutya okuphezulu. I-Broccoli, ihlumelo lase-Brussels, i-oats, ii-ertyisi, ii-avokhado, amapere, iibhanana kunye namaqunube azele yifayibha, encedisa ekwetyisweni okunempilo.
• Ukutya okuphezulu kwi-omega-3 fatty acids. I-Salmon, i-mackerel, kunye nembewu yeflakisi zipakishwe nge-omega-3s, ezinokunceda ukunciphisa ukudumba kwaye zincede ekuphuculeni ukwetyisa kwakho.

Yitya iprobiotic kunye nokutya okune-prebiotic

Kwangolo hlobo lunye, ukongeza iprobiotic kunye nokutya okune-prebiotic ekutyeni kwakho kunokukunceda ukhathalele amathumbu akho. Oku kutya kunokunceda ekuphembeleleni ibhalansi yeebhaktiriya ezilungileyo kwi-microbiome yakho, kungenjalo yaziwa njenge-gut flora.

Ukutya kweprobiotic kunokunceda ukongeza iyantlukwano emathunjini akho, ngelixa ukutya okuphezulu kwii-prebiotic kunceda ukondla i-gut gut yakho elungileyo.

Zama ukongeza okunye koku kutya kulandelayo kwindlela otya ngayo imihla ngemihla:

Ukutya kweprobiotic

• ikumkhi
• Kefir
• kimchi
• kombucha
• iviniga yeapile cider
• kvass
• umgangatho weyogathi

Ukutya okunotyebileyo

• jicama
• i-asparagus
• Ingcambu ye-chicory
• imifuno yedandelion
• itswele
• igalikhi
• Iinyama

Gxila kukugaya ukutya okuhle

Ukwetyisa okuhle sisiqwenga esibalulekileyo sephazili xa kufikwa kwimpilo yamathumbu. Ukuze sikwazi ukwetyisa, kufuneka sibe kwimeko yeparasympathetic, okanye "siphumle kwaye sisile," imeko.

Ngaphandle kokuba sikule meko ikhululekile, asikwazi ukuvelisa iijusi zesisu ezifunxa ngokufanelekileyo ukutya kwethu. Oku kuthetha ukuba asifunxi izakha mzimba, iivithamini, kunye neeminerali ezifunekayo ukuxhasa umzimba kunye nengqondo esempilweni.

Ukuze ufike kule meko yokuphumla, zama ukuthatha imizuzwana embalwa yokuziqhelanisa nokuphefumla okunzulu ngaphambi kokutya. Kwaye ukuba ufuna isikhokelo, kukho inani leapps ezinokunceda.

Umgca wezantsi

Impilo yesisu ibalulekile ngenxa yezizathu ezininzi, kubandakanya impilo yakho yengqondo. Kum, ngelixa ukuya kunyango kuncede kakhulu ngoxinzelelo lwam, i-OCD, kunye nokuba sempilweni kwengqondo ngokupheleleyo, ukukhathalela impilo yam esiswini nako kundincedile ukulawula iimpawu zam.

Ke, nokuba usebenza ulusu olusempilweni okanye uphucula impilo yakho yengqondo, cinga ukongeza enye okanye zontathu ezi ngcebiso kwisidlo sakho nakwisiqhelo.

UMichelle Hoover uhlala eDallas, eTexas, kwaye uyingcali yonyango lokutya. Emva kokuba efunyaniswe enesifo sikaHashimoto njengomntu ofikisayo, uHoover waguqukela kunyango olunesondlo, iphalethi yokutya yokwenyani / itemplate ye-AIP, kunye notshintsho kwindlela yokuphila ukunceda ukulawula isifo sakhe somzimba kunye nokuphilisa umzimba wakhe ngokwendalo. Ubaleka ibhlog engahambelaniyo nokuba sempilweni kwaye unokuyifumana kwi-Instagram.