Iindlela ezi-5 zokuNciphisa ukuvuvukala kunye nokuLawula impilo yakho yesisu

Umxholo

• 1. Yitya ukutya okuchasayo
• 2. Zama ukutya okondlayo
• 3. Nciphisa amanqanaba oxinzelelo
• 4. Thatha iiprobiotic
• 5. Qinisekisa ukuba ufumana inani elifanelekileyo lezondlo
• Umgca wezantsi

Ukuba ukhathazekile ngempilo yakho yamathumbu echaphazeleka kukudumba, nazi izinto ezintlanu onokuzenza ukunceda.

Ngamanye amaxesha, uluhlu lokuhlanjwa kweempawu esiqhele ukukuqhela ukulawula ziphantsi kwemeko enye enkulu.

Kum, ndichithe elona xesha lide ndizamana neempawu ezininzi: iswekile egazini engaqhelekanga, ukuqhina okungapheliyo, isicaphucaphu esingachazwanga, ukudinwa, amaxesha angaqhelekanga, amabala kunye ne-PMS.

Kwakungekokude ndifumanise ukuba ezi meko zonyango zazisisiphumo sokudumba emathunjini am apho ndaye ndakwazi ukulawula impilo yam.

Ukuba ukrokrela ezinye zeemeko zempilo ohlangabezana nazo kunokuba ngenxa yokuvuvukala emathunjini akho, zininzi iindlela onokukuthintela ngazo oku.

Nazi iingcebiso ezinokukunceda ukunciphisa ukudumba kwaye zikubeke endleleni yokuphucula impilo yakho esiswini.

1. Yitya ukutya okuchasayo

Nciphisa ukutya okutyiwa kakhulu, iikhabho ezisulungekileyo, iswekile, iiswiti ezingezizo, kunye notywala. Khetha endaweni yokutya okuchasayo njengoku:

• Iziqhamo: amajikijolo anemibala enzulu efana neediliya kunye neetsheri
• Imifuno: i-broccoli, i-kale, ihlumelo laseBrussels, ikhaphetshu, icauliflower
• Izinongo: turmeric, fenugreek, kunye nesinamon
• Amafutha asempilweni: Ioyile yomnquma kunye neoyile yekhokhonathi

2. Zama ukutya okondlayo

Ukuba ukrokrela ukuba ukutya okuthile kubangela ukudumba emathunjini akho, kunokuba kulunge ukunika ukutya okungafunekiyo ukuzama.

Oku kubandakanya ukususa ukutya ekutyeni kwakho okrokrela ukuba kunxulunyaniswa nemicimbi yakho yamathumbu kangangeeveki ezimbini ukuya kwezintathu ngexesha. Olunye lokutya onokuzama ukukhupha kubandakanya:

• isoya
• yobisi
• iziqhamo zesitrasi
• imifuno ye-nightshade
• ukutya okune-gluten

Ngelixa ungakutyi oku kutya, unokuthi uqaphele naluphi na utshintsho olubonayo.

Kuya kufuneka uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde usaYale Abantu Iipilisi zakho ezihamba phambiliKodwa emva koko kufuneka uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uphinde uhlazi hape zakudya abantu abo

3. Nciphisa amanqanaba oxinzelelo

Uxinzelelo lunxibelelene nokudumba, ke zama ukufumana izinto ezinokukunceda uphumle, nokuba kukufumana imizuzwana embalwa ngexesha. Nokuba kukucamngca, ibhafu yokuhlambela, ukuhamba uhambo, iyoga, okanye ukuthatha nje ukuphefumla okunzulu, ezi zinto zibalulekile kwimpilo yexesha elide.

Kuyaboniswa ukuba xa siphuma kwimowudi yokulwa-okanye-yokubhabha, sinokulawula iingxaki zethu zesisu esisebenzayo.

4. Thatha iiprobiotic

Zama ukuthatha iiprobiotic ezinokukunceda ukukhuthaza ukubola kweebhaktiriya kunye nokulwa neentsholongwane ezimbi.

5. Qinisekisa ukuba ufumana inani elifanelekileyo lezondlo

Kubalulekile ukuba umzimba wakho ube nezakhamzimba ezibalulekileyo ezinceda ukulwa nokudumba okufana neevithamini ze-B, i-omega-3s, ivithamin D, kunye nemagnesium. Ukuba unako, kuvavanywe ukufumanisa ukuba umzimba wakho usilela naziphi na izondlo.

Umgca wezantsi

Ukudumba ngaphakathi kwamathumbu akho kunokubangela uninzi lweempawu zempilo ezingafunekiyo, ukusuka ekuqunjelweni okungapheliyo kunye nokudinwa ukuya kumaxesha angaqhelekanga.

Utshintsho ezimbalwa kwindlela otya ngayo nakwindlela ophila ngayo, nangona kunjalo, kunokuba sisitshixo ekuncedeni ukuphucula impilo yakho yamathumbu kunye nokulawula ezi mpawu.

UKate Kordsmeier yintatheli yokutya yajika ibhlogi yokutya okwenyani emva kwemicimbi yakhe yezempilo engagungqiyo eyamfaka kuhambo olude lokuzama ukufumana unyango olulungileyo. Namhlanje, ubhala ngokusisigxina kwibhlog yakhe, Ingcambu + Revel, indawo yokuhlala yendalo ejolise ekuncedeni abantu babambe umlinganiso phakathi kokulungileyo nokulungileyo kuwe.