Momwe Mungaletsere Mimba Yanu Kukuwa

Zamkati

• 1. Imwani madzi
• 2. Idyani pang'onopang'ono
• 3. Idyani pafupipafupi
• 4. Kutafuna pang’onopang’ono
• 5. Chepetsani zakudya zoyambitsa mpweya
• 6. Chepetsani zakudya za acidic
• 7. Osadya mopitirira muyeso
• 8. Yendani mukamaliza kudya
• 9. Yesetsani kupewa nkhawa
• 10. Chepetsani shuga wambiri mu zakudya zanu
• 11. Idyani china mukangomva njala
• Funso:
• Yankho:
• Kutenga

Chidule

Tonse takhala tikukumana ndi izi: Mukukhala mchipinda chokhala chete, ndipo mwadzidzidzi, m'mimba mwanu mukung'ung'uza kwambiri. Amatchedwa borborygmi, ndipo amapezeka nthawi yogaya bwino ngati chakudya, madzi, ndi mpweya zimadutsa m'matumbo.

Borborygmi amathanso kulumikizidwa ndi njala, yomwe imaganiziridwa kuti imayambitsa kutulutsa kwa mahomoni omwe amayambitsa kupindika m'mimba (GI). Popanda chakudya chomenyetsa mawuwo, mumatha ndikumveka komveka komwe kumamveka kutali.

Kusagaya chakudya kosakwanira, kugaya pang'onopang'ono, komanso kumeza zakudya zina kumatha kubweretsa borborygmi. Nthawi zambiri izi zimakhala zachilendo.

Mwamwayi, pali njira zingapo zoletsa m'mimba mwanu kukuwa.

1. Imwani madzi

Ngati mwakakamira kwinakwake simungadye ndipo m'mimba mwanu mukung'ung'uza, madzi akumwa atha kuthandiza. Madziwo azichita zinthu ziwiri: Amatha kukonza chimbudzi ndipo nthawi yomweyo amadzaza m'mimba mwanu kuti muchepetse zina za njala.

Monga chenjezo, muyenera kumwa madzi osasintha tsiku lonse. Mukaziimba zonse nthawi imodzi, mutha kumangomveka ndi phokoso m'malo mokalipa.

2. Idyani pang'onopang'ono

Ngati mimba yanu ikuwoneka kuti ikulira pamsonkhano wa 9 koloko m'mawa ngakhale mutadya kale, onetsetsani kuti mumadya pang'onopang'ono mukamadya kadzutsa. Izi zidzakuthandizani kugaya chakudya bwino, chomwe chingalepheretse kung'ung'udza m'mimba.

3. Idyani pafupipafupi

Ili ndi yankho lina pakulira kwakanthawi m'mimba. Ngati thupi lanu liyamba kuwonetsa mosalekeza kuti ndi nthawi yoti mudye musanakonzekere kudya, mungafunike kudya pafupipafupi.

Anthu ambiri amapindula ndi kudya zakudya zazing'ono zinayi kapena zisanu ndi chimodzi patsiku m'malo mwazikulu zitatu. Izi, zimapewa kung'ung'udza panthawi yakudya, ndipo zimakuthandizani kuti musakhale ndi njala (zomwe zimalepheretsa njala kubuma).

4. Kutafuna pang’onopang’ono

Mukamadya, tafuna chakudya chako pang'onopang'ono komanso mosamala. Mwa kupukuta kwathunthu kuluma kulikonse, mukupatsa m'mimba ntchito yocheperako kuti muchite mtsogolo. Izi zitha kupangitsa chimbudzi kukhala chosavuta. Mwa kutafuna pang'onopang'ono, mumakhalanso osavuta kumeza mpweya, kupewa kugaya chakudya ndi mpweya.

5. Chepetsani zakudya zoyambitsa mpweya

Zakudya zina zimatha kuyambitsa mpweya komanso kudzimbidwa. Kupewa zakudya izi kumatha kuchepetsa kwambiri kulira kwa m'mimba komwe kumayambitsidwa ndi mpweya wodutsa m'matumbo.

Zoyipa zomwe zimachitika kawirikawiri zimaphatikizapo zakudya zovuta kupukusa monga:

• nyemba
• Zipatso za Brussels
• kabichi
• burokoli

6. Chepetsani zakudya za acidic

Zakudya ndi zakumwa zokhala ndi acidity wambiri zimatha kupangitsa kuti phokoso likung'ung'udza, chifukwa chake kuzichepetsa pazakudya zanu kumatha kuziteteza. Izi zimaphatikizapo zakudya monga zipatso, mandimu, ndi ma sodas ena.

Izi zimaphatikizaponso khofi. Kuchepetsa kapena kuchotsa khofi wanu wam'mawa kumathandizira kuchepetsa kulira kwam'mimba komwe kumachitika maola angapo pambuyo pake. M'malo mwake, yesani kapu ya tiyi wa khofi.

7. Osadya mopitirira muyeso

Kudya mopitirira muyeso kungapangitse kuti zikhale zovuta kwambiri kugaya chakudya kuchita ntchito yake; Ndicho chifukwa chake tikhoza kuzindikira zambiri za chimbudzi chimenecho chikung'ung'udza pakudya chakudya chachikulu cha tchuthi.

Poyang'ana magawo ang'onoang'ono pafupipafupi tsiku lonse ndikudya pang'onopang'ono (zomwe zimalola thupi lanu kulembetsa kuti ladzaza), mutha kupewa kupewa kudya mopitirira muyeso.

8. Yendani mukamaliza kudya

Kuyenda mutatha kudya kumathandiza kugaya chakudya, kusuntha chakudya m'mimba mwanu ndi m'matumbo bwino. Kafukufuku akuwonetsa kuti kuyenda mukangomaliza kudya, ngakhale kungoyenda pang'ono, kuyenda pang'ono kwa theka la mile, kumatha kufulumizitsa kutulutsa kwa m'mimba.

Kumbukirani kuti izi sizikugwira ntchito zolimbitsa thupi kapena zolimbitsa thupi - ndizochepa kwambiri mukangodya chakudya.

9. Yesetsani kupewa nkhawa

Mukudziwa momwe mimba yanu imamvera ngati ili mumfundo pamene mantha anu? Kuda nkhawa kapena kupsinjika kwakanthawi kwakanthawi kochepa kumatha (njira yomwe m'mimba mwanu imatumizira chakudya m'matumbo), kulepheretsa kugaya chakudya ndikusunga m'mimba mwanu.

Ngati mukukumana ndi nkhawa yayikulu, yesetsani kupuma kwambiri kuti muchepetse dongosolo lamanjenje ndikuchepetsa zovuta zina.

10. Chepetsani shuga wambiri mu zakudya zanu

Shuga wambiri - makamaka fructose ndi sorbitol - imatha kuyambitsa kutsekula m'mimba ndi ziwindi, motero kumawonjezera phokoso m'matumbo.

11. Idyani china mukangomva njala

Yankho losavuta mukadziwa kuti mukumva njala yodziwika ndikudya china nthawi yomweyo. Idyani china chake chopepuka, monga ophwanya kapena kapamwamba kakang'ono ka granola. Pitani zakudya zopaka mafuta monga tchipisi ta mbatata. Izi zimatha kuyambitsa mpweya kapena kudzimbidwa.

Funso:

Nchifukwa chiyani mimba yanga ikulira pakati pausiku?

Yankho:

Izi ndizotheka kuti peristalsis, yomwe ndi mitsempha yambiri yomwe imayendetsa chakudya m'kati mwa GI panthawi yogaya. Ndi mkokomo wa phokoso womwe mumamva mukatha kudya, ndipo ukhoza kuchitika patatha maola angapo, ngakhale usiku mutagona. Ndizotheka kuti phokoso laphokoso limamveka kwambiri usiku mukakhala m'malo opanda phokoso ndipo mumakonda kuyang'ana phokoso ili.

Kutenga

Mwina simungakonde kukhala ndi mimba yakubuula, yodandaula, koma ndizabwinobwino. Kaya muli ndi njala, mukugaya mokweza kwambiri, kapena mukukula m'mimba, sungani malangizowo m'malingaliro kuti onse achepetse komanso kupewa kulira kwa m'mimba.

Ngati mukukumana ndi kulira kwam'mimba pafupipafupi komanso kupweteka m'mimba, nseru, kapena kutsekula m'mimba, konzekerani kukaonana ndi dokotala. Izi zitha kuyambitsidwa ndi matumbo osakwiya (IBS), kuchepa kwam'mimba (gastroparesis), kapena zina, zovuta kwambiri zam'mimba.