Momwe Mungapewere Kuphulika Mukamadya

Zamkati

• 1. Dziwani zakudya zomwe zimayambitsa kudya
• 2. Yang'anirani chakudya chomwe mumadya
• 3. Chotsani chogwedeza mchere
• 4. Pewani zakudya zamafuta
• 5. Chepetsani zakumwa za kaboni
• 6. Idyani pang'onopang'ono
• 7. Pitani kokayenda
• 8. Yesani chowonjezera cha gasi
• Pamene kusintha kwa moyo sikuthandiza

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Mutatha kudya modabwitsa, mwakonzeka kupumula ndikupitilira tsiku lanu lonse. Koma zimachitika: Mathalauza anu amamva zolimba, ndipo m'mimba mwanu mumamva kuwirikiza kukula kwake. Pamwamba pa izo, mumatha kumva kukokana, mpweya, ndi kumenyedwa. Izi ndi zizindikiro zonse zotheka.

Ngakhale zovuta zina zaumoyo nthawi zina zimayambitsa kuphulika, ndizomwe zimachitika nthawi zambiri zomwe zitha kukhazikitsidwa ndikusintha kwa zomwe mumadya. Nawa maupangiri okuthandizani kuti mupewe magawo omwe amakhala osasangalatsa.

1. Dziwani zakudya zomwe zimayambitsa kudya

Zakudya zam'madzi, mafuta, ndi mapuloteni zimatha kuyambitsa kuphulika. Komabe, zakudya zina zitha kukhala zoyipa kuposa zina, ndipo zovuta zakugaya zimasiyana malinga ndi munthu. Zomwe zimayambitsa kuphulika ndi monga:

• maapulo
• nyemba
• masamba obiriwira monga broccoli, kolifulawa, ndi kabichi
• zopangidwa ndi mkaka
• letisi
• anyezi
• mapichesi ndi mapeyala

Simuyenera kupewa zakudya izi palimodzi. M'malo mwake, yesani kudya munthu yemwe angakukhumudwitseni nthawi imodzi ndikuchepetsa kuchuluka komwe mumadya ngati zingayambitse kuphulika. Dziwani kuti ndi zakudya ziti makamaka zomwe zikuyambitsa mavuto. Nayi mndandanda wazipatso ndi ndiwo zamasamba 13 kuti muzidya.

2. Yang'anirani chakudya chomwe mumadya

Zakudya zopatsa thanzi monga mbewu zonse, nyemba, ndi nyemba zimatha kukhala chifukwa chofufumitsa. Ngakhale zakudya izi zimalimbikitsidwa kukhala zathanzi kuposa anzawo oyeretsedwa, zomwe zili ndi fiber zimadzetsa kuphulika mwa anthu ena.

CHIKWANGWANI ndi gawo lofunikira pa chakudya chopatsa thanzi, koma muyenera kuwonjezera kuchuluka kwa zomwe mumadya. Mwachitsanzo, mmalo mosintha kuchokera ku mbewu zoyera mpaka ku mbewu zonse nthawi imodzi, yesani kusintha chinthu chimodzi nthawi imodzi kuti muwone momwe thupi lanu limachitikira.

3. Chotsani chogwedeza mchere

Pakadali pano, mukudziwa kuti kudya mchere wambiri kumatha kuyambitsa mavuto azaumoyo kwakanthawi, kuphatikizapo kuthamanga kwa magazi. Posakhalitsa, chakudya chamchere wambiri chimatha kubweretsa kusungidwa kwamadzi, komwe kumayambitsa kuphulika.

Mutha kupewa sodium yochulukirapo pazakudya zanu pogwiritsa ntchito zitsamba zokoma m'malo mwa mchere, komanso pochepetsa kuchuluka kwa zakudya zomwe mwadya.

4. Pewani zakudya zamafuta

Nayi vuto lina la zakudya zamafuta ambiri: Zimatenga nthawi yayitali kuti thupi lanu likonze. Mafutawa amayenda pang'onopang'ono, ndipo izi zimatha kupangitsa.

Ikufotokozanso chifukwa chomwe m'mimba mwanu mumamvekera ngati mukufuna kutuluka mu zovala zanu mukadya chakudya chambiri chonenepa, monga chakudya chamadzulo chothokoza.

Sikuti mafuta onse amapangidwa ofanana ngakhale, ndipo chimbudzi chimatha kukhala chosiyana pakati pa mafuta opitilira, odzaza, ndi osakwanira.

Samalani ndi mitundu yanji yamafuta yomwe ingayambitse mavuto. Ngati zakudya zokazinga, zomwe zadzaza ndi mafuta, zimayambitsa mavuto, yesani mafuta athanzi, osakwanira monga avocado kapena mtedza ndi mbewu.

Kuchepetsa kudya kwanu kokazinga, kosakidwa, ndi koyengedwa kumatha kuthandizira pakudya ndi thanzi.

5. Chepetsani zakumwa za kaboni

Madzi ndi soda zili ndi vuto lalikulu lotulutsa zakumwa. Mukamamwa zakumwa izi, mpweya wa carbon dioxide umakhazikika mthupi lanu. Izi zitha kubweretsa kuphulika, makamaka ngati mumamwa msanga.

Madzi oyera amatha bwino. Yesani kuwonjezera chidutswa cha mandimu kuti musangalale popanda kuphulika.

6. Idyani pang'onopang'ono

Mutha kukhala ndi chizolowezi chofiyira pansi chakudya chanu ngati muli munthawi yovuta. Mumameza mpweya mukamachita izi, zomwe zingayambitse kusungidwa kwa gasi.

Mutha kumenya bloat potenga nthawi yanu kudya. Kudya pang'onopang'ono kungachepetsenso chakudya chanu chonse, kuti mutha kupeza kuti mukukulitsa lamba lanu m'malo momasula!

7. Pitani kokayenda

Palibe amene angakane phindu lochita masewera olimbitsa thupi paumoyo wanu wonse. Monga bonasi yowonjezera, kuchita masewera olimbitsa thupi kumathandizanso kuchepetsa kuchuluka kwa gasi komwe kumathandizira kuphulika. Kuyenda kwakanthawi kumatha kuchepetsa kuphulika mukatha kudya, ngati mukufuna.

8. Yesani chowonjezera cha gasi

Ma enzyme am'mimba amathandizira kuphwanya chakudya komanso kuyamwa michere. Chitsanzo chimodzi ndi anti-gas supplement a-galactosidase, yomwe imathandiza kupewa kuchuluka kwa mpweya kuchokera kuzakudya zina.

Ngakhale nthawi zambiri amalengezedwa kuti apewe kumenyedwa komanso kusungunuka, mapiritsiwa amathanso kuchepetsa kuphulika. Kutengera mtunduwo, mutha kumwa zowonjezera izi tsiku ndi tsiku, kapena ngati mukufunika musanadye madokotala.

Palinso ma enzyme ambiri am'mimba, kuphatikiza amylase, lipase, ndi protease, omwe mungatenge nawonso. Izi zimathandizira kuwononga ma carbs, mafuta, ndi mapuloteni ndipo amatha kupezeka padera kapena zophatikizika pazogulitsa.

Kuphatikiza apo, ma probiotic othandizira amatha kuthandizira kuwongolera mabakiteriya abwino m'matumbo mwanu, omwe amatha kuchepa.

Gulani zowonjezera ma probiotic.

Pamene kusintha kwa moyo sikuthandiza

Kuphulika nthawi zambiri kumangokhala kuyankha kwachilengedwe kwa zakudya kapena zizolowezi zina. Koma pamene kuphulika sikumachepetsa ndi kusintha kwa zakudya, itha kukhala nthawi yoti athane ndi vutoli ndi dokotala wanu.

Izi zimachitika makamaka ngati kuphulika kumatsagana ndi kukokana koopsa komanso matumbo osazolowereka. Mavuto omwe angakhalepo ndi awa ndi awa:

• Matenda a Crohn
• chifuwa cha zakudya
• Matenda opweteka a m'mimba (IBS)
• tsankho la lactose
• matenda a celiac
• mphamvu ya gluten

Simuyenera kupirira kuphulika kosatha. Kumbukirani kuti kudziwa chifukwa chake pamapeto pake kumathandiza kupewa magawo osasangalatsa. Gwiritsani ntchito katswiri wazakudya ngati mukufuna thandizo lina kuti mupeze zakudya zoyenera kapena zowonjezera kuti muthandize kuphulika.

American Heart Association ndi US Food and Drug Administration amalangiza osaposa 2,300 mg ya sodium patsiku - kukula kwa supuni ya mchere. Anthu omwe amazindikira kwambiri zotsatira za sodium, monga omwe ali ndi matenda oopsa kapena kuthamanga kwa magazi, ayenera kukhala ndi 1,500 mg kapena kuchepera.