Njira Zachilengedwe 5 Zofewetsera Mpando Wanu

Zamkati

• 1. Idyani fiber yambiri
• 2. Imwani madzi ambiri
• 3. Pitani kokayenda
• 4. Yesani mchere wa Epsom
• 5. Imwani mafuta amchere

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

Chidule

Kudzimbidwa ndi amodzi mwamatenda ofala kwambiri m'mimba padziko lapansi. Ku United States kokha, zimakhudza anthu pafupifupi 42 miliyoni, malinga ndi National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK).

Anthu ambiri amapita kumayankho am'bizinesi kuti achepetse chopondapo chawo, koma izi zimatha kubweretsa zovuta zina. Zotsatirazi zingakhale monga:

• kukokana
• nseru
• kuphulika
• mpweya
• mavuto ena am'matumbo

Ngati nthawi yanu pachimbudzi ili yovuta ndipo mungakonde kuti musafikire ku kabati yazamankhwala, musawope. Pali njira zambiri zachilengedwe zochepetsera chopondapo chanu.

Nawa ochepa mwa iwo:

1. Idyani fiber yambiri

Amuna ayenera kupeza magalamu 38 a fiber tsiku ndi akazi 25 magalamu, malinga ndi Academy of Nutrition and Dietetics. Komabe, wamkulu wamkulu amangopeza theka lokha, motero kuwonjezera zina pazakudya nthawi zambiri kumakhala yankho labwino.

Pali mitundu iwiri ya fiber: solubleandinsoluble. Zida zosungunuka zimachepetsa chinyezi mu chakudya ndikuchepetsa kugaya. Izi zitha kukuthandizani kuti mukhale okhazikika ngati mungapange gawo lazomwe mumachita tsiku lililonse. Zilonda zosasungika zimawonjezera chopondapo chanu ndipo zitha kuthandiza kuti muchepetse kudzimbidwa bola mukamamwa madzi okwanira kukankhira chopondacho. CHIKWANGWANI chosasungunuka chimapindulitsanso kutulutsa poizoni mthupi lanu mwachangu.

Zipangizo zabwino zosungunuka zimaphatikizapo:

• malalanje
• maapulo
• kaloti
• phala
• mbewu ya fulakesi

Zida zabwino zosungunuka ndi izi:

• mtedza
• mbewu
• zikopa za zipatso
• masamba obiriwira, monga kale kapena sipinachi

2. Imwani madzi ambiri

Chopondapo chimakhala cholimba, chophwanyika, ndipo mwina chowawa ngati chilibe madzi okwanira polowa m'matumbo. Izi zitha kuchitika pazifukwa zingapo, kuphatikiza kupsinjika, kuyenda, komanso zoyipa zamankhwala. Kuphatikiza pa chopondapo cholimba, kuchepa kwa madzi m'thupi kumamupangitsa munthu kukhala wopanikizika, zomwe zitha kupangitsanso mavuto am'mimba.

Kumwa madzi okwanira, makamaka madzi, kungathandize kupewa vutoli,. Koma lamulo la magalasi eyiti patsiku sizowona konsekonse. Anthu osiyanasiyana ali ndi zosowa zosiyanasiyana za hydration. Nayi lamulo loti mutsatire: ngati mkodzo wanu uli wachikaso chakuda, kutsika kwa mphamvu, komanso osowa pafupipafupi, simukupeza madzi okwanira ndipo mwina mwatha kale.

3. Pitani kokayenda

Monga fiber, Amereka wamba samachita masewera olimbitsa thupi okwanira. Oposa theka la anthu aku America ndi onenepa, malinga ndi. Kuchita masewera olimbitsa thupi kumathandizira kuyambitsa chimbudzi chifukwa pamene mukuyenda, thupi lanu limayendetsanso chopondera kudzera m'matumbo.

Kuwonjezera pa kupereka mpumulo wa kanthawi, kuchita masewera olimbitsa thupi kungakuthandizeni kuti muchepetse thupi, zomwe zawonetsa kuti muchepetse mavuto am'mimba monga kudzimbidwa. Kuyankhula mphindi 30 mutatha kudya kungathandize thupi lanu kupukusa chakudya bwino ndikulimbikitsa kugaya chakudya pafupipafupi.

4. Yesani mchere wa Epsom

Mchere wa Epsom ndi madzi sizabwino kwenikweni pothana ndi zilonda zopweteka. Amakhalanso abwino kumasula chimbudzi chovuta. Mutha kupeza zinthu zingapo zosamba zamchere za Epsom pano.

Onjezerani makapu 3 mpaka 5 a mchere wa Epsom m'bafa. Kukhazikika ndikumapumira ndipo kumakulitsa kuyendetsa kwa matumbo. Mukuyambiranso magnesium kudzera pakhungu lanu.

Magnesium sulphate ndi gawo lalikulu la mchere wa Epsom. Mukamamwa pakamwa, imatha kuthandizira kuchepetsa kudzimbidwa kwakanthawi kochepa. Sungunulani mawonekedwe a ufa muma ouniti 8 amadzi. Mlingo waukulu wa munthu wamkulu kapena mwana wazaka zopitilira 12 uyenera kukhala supuni 6. Mlingo waukulu wa mwana wazaka zapakati pa 6 ndi 11 uyenera kukhala supuni 2. Ana ochepera zaka 6 sayenera kumwa mchere wa Epsom.

Izi sizikulimbikitsidwa kuti mugwiritse ntchito pafupipafupi. Zimakhala zosavuta kuti matumbo azidalira mankhwala otsegulitsa m'mimba. Chifukwa chakumwacho ndi chonyansa pang'ono, kungakhale koyenera kuthira madzi a mandimu mumayankho musanamwe.

5. Imwani mafuta amchere

Maminolo mafuta ndi mafuta okometsera ofewetsa tuvi tolimba. Ikamaperekedwa pakamwa, imatha kulimbikitsa matumbo poyika chimbudzi komanso matumbo mufilimu yopanda madzi. Izi zimapangitsa kuti chinyezi chikhale mkati mwa chopondapo kuti chimadutsa mosavuta. Mankhwala amchere amchere amapezeka pano. Laxatives amapangidwira kugwiritsa ntchito kwakanthawi kokha, choncho musawagwiritse ntchito kupitirira milungu iwiri.

Kafukufuku akuwonetsanso kuti mafuta a maolivi ndi mafuta amtundu wamafuta amatha kukhala othandiza ngati mafuta amchere ochizira kudzimbidwa mwa anthu omwe amathandizidwa chifukwa cha impso. Amayi oyembekezera sayenera kumwa mafuta amchere. Lankhulani ndi dokotala musanagwiritse ntchito mafuta amchere kwa ana.