Njira 7 zochepetsera chidwi chofuna kudya maswiti

Zamkati

• 1. Idyani yogati wamba tsiku lililonse
• 2. Idyani zakudya zonse
• 3. Chepetsani kumwa shuga ndi chakudya chosavuta
• 4. Idyani masamba a nthochi wobiriwira
• 5. Idyani phala
• 6. Idyani mbewu ndi mtedza
• 7. Kumwa maantibiotiki mu makapisozi

Njira yothandiza kwambiri yochepetsera chidwi chofuna kudya maswiti ndikupangitsa kuti thanzi la m'mimba likhale labwino, kudya yogati wachilengedwe, kumwa tiyi wopanda mchere komanso madzi ambiri, kuti ubongo usiye kulandira chidwi chodya zakudya zokoma komanso zopatsa mphamvu , motero kusiya zizolowezi zoyipa zomwe nthawi zambiri zimakhala zovuta kuzikana ndi kuzisiya.

Kumbali inayi, zakudya zokhala ndi michere, zipatso, ndi maantibiobio zimatha kusintha mabakiteriya omwe amakhala m'matumbo, kuwapangitsa kuti atulutse zinthu zomwe zimachepetsa chidwi chofuna kudya maswiti ambiri, motero kuwongolera njala ndi kukhuta komanso kuthandiza kuonda.

Ndiye nazi malangizo 7 a momwe mungakhalire ndi thanzi lamatumbo kuti muchotse maswiti anu:

1. Idyani yogati wamba tsiku lililonse

Ma yogurts achilengedwe amapangidwa kokha ndi yisiti ya mkaka ndi mkaka, omwe ndi mabakiteriya abwino am'matumbo. Chifukwa chake, kumwa m'modzi mwa yogurts tsiku lililonse kumawonjezera kuchuluka kwa mabakiteriya abwino omwe amafika m'matumbo, ndikupanga zomera zowonjezereka.

Kuphatikiza apo, yogurt wachilengedwe mulibe shuga kapena zowonjezera zowonjezera kapena utoto, zomwe zimathandizanso thanzi lamatumbo. Pofuna kusinthasintha zakudya, njira zabwino ndikumenya yogati wachilengedwe ndi zipatso kuti muwonjezere kukoma kapena kusangalatsa ndi uchi pang'ono. Onani momwe mungapangire yogurt yachilengedwe yokometsera m'njira yosavuta komanso yothandiza.

2. Idyani zakudya zonse

Zakudya zonse zimakhala ndi michere yambiri, michere yomwe imakhala chakudya cha mabakiteriya abwino am'mimba. Chifukwa chake, kukhala ndi chakudya chokhala ndi michere yambiri kumathandizira kukulitsa kuchuluka kwa mabakiteriyawa, chifukwa adzadyetsedwa bwino ndipo amachulukitsa msanga.

A nsonga wabwino ndi kusinthitsa wamba mpunga ndi pasitala ndi Baibulo lonse chifukwa iwo ali ndi zochepa zosavuta chakudya mu kapangidwe kake. Nthawi zonse tikamadya chakudya, monga mkate, keke, mpunga ndi pasitala, mabakiteriya am'matumbo omwe amapukusa chakudya amayamba kuchuluka, ndikuyamba kufunsa maswiti owonjezera amthupi, chifukwa ndi omwe amawadyetsa komanso asungeni amoyo.

3. Chepetsani kumwa shuga ndi chakudya chosavuta

Kuchepetsa kumwa shuga ndi chakudya chophweka, monga buledi woyera, makeke oyikika, pasitala, makeke ndi zokhwasula-khwasula, zimapangitsa kuti mabakiteriya oyipa m'matumbo asamadyedwe pang'ono, kuwapangitsa kuti achepetse kuchuluka.

Zotsatira zake, chilakolako chodya maswiti chimachepa chifukwa mabakiteriya oyipawa satulutsanso zinthu zomwe zimakulitsa kulakalaka maswiti. Kuphatikiza apo, mabakiteriya abwino amatha kuberekana ndikupulumuka m'matumbo, ndikukhala ndi thanzi labwino.

4. Idyani masamba a nthochi wobiriwira

Nthochi wobiriwira ndi chakudya chokhala ndi wowuma wosagwirizana, mtundu wa ulusi womwe umakhala ngati chakudya cha mabakiteriya abwino am'mimba. Kuphatikiza apo, ulusiwo umawonjezera kukhutira ndikuchepetsa njala, ndikupangitsa kulakalaka maswiti kukhalabe motalikirapo.

Biomass itha kugwiritsidwa ntchito m'maphikidwe monga mikate, brigadeiro, stroganoff komanso kukulitsa msuzi ndi msuzi. Phunzirani momwe mungapangire masamba obiriwira kunyumba.

5. Idyani phala

Oats ali ndi inulin wolemera, mtundu wa fiber womwe umalimbikitsa kubereketsa kwa mabakiteriya opindulitsa am'mimba ndikuchepetsa tizilombo toyambitsa matenda, kuphatikiza pakubweretsa zabwino monga kutsitsa cholesterol ndi triglycerides, kupewa khansa yamatumbo ndikuwonjezera kuyamwa kwa mchere m'matumbo.

Kuphatikiza pa oats, inulin imapezekanso muzakudya monga anyezi, adyo, tomato, nthochi, balere, tirigu ndi uchi. Onani zabwino zanu zonse apa.

6. Idyani mbewu ndi mtedza

Mbewu monga chia, flaxseed, sesame ndi mbewu ya mpendadzuwa ndi olemera mu magnesium, mchere womwe umalimbikitsa kupanga serotonin, mahomoni omwe amapangitsa kuti munthu akhale wosangalala komanso amasangalala. Zotsatira zake, chilakolako chodya maswiti chimachepa.

Mabokosi ndi zipatso zina zamafuta, monga maamondi, mtedza ndi mtedza, kuphatikiza kukhala wolemera mu magnesium, amakhalanso ndi zinc, selenium ndi omega-3, michere yofunikira yochepetsera kupsinjika ndi nkhawa, zomwe zimapangitsa chidwi cha maswiti chimakhalabe cholamulidwa.

7. Kumwa maantibiotiki mu makapisozi

Maantibiotiki ndi mabakiteriya abwino am'matumbo ndipo, kuphatikiza pazakudya zachilengedwe monga yogurt, kefir ndi kombucha, amathanso kupezeka ngati makapisozi kapena ufa, ndipo atha kugwiritsidwa ntchito ngati zowonjezera pazakudya.

Mukamamwa mankhwalawa, mabakiteriya amafika m'matumbo ndikuberekana, ndikupanga zomera zam'mimba zathanzi. Zitsanzo zina za maantibiotiki omwe amapezeka m'masitolo ndi malo ogulitsira zakudya ndi Floratil, PB8 ndi Prolive, ndipo palinso maantibiotiki opangidwa pophatikiza ma pharmacies, opangidwa molingana ndi malangizo a dokotala kapena katswiri wazakudya.

Onani izi ndi maupangiri ena muvidiyo yotsatirayi:

Ndikofunika kukumbukira kuti kuwonjezera pa chakudya, ndikofunikanso kuchita zolimbitsa thupi nthawi zonse kuti muzitha kupanga mahomoni ndikuchepetsa nkhawa, zomwe zimapangitsa kuti muchepetse kudya maswiti