Njira 5 Zochepetsera Kutupa ndikuwongolera Thanzi Lanu

Zamkati

• 1. Idyani zakudya zotsutsana ndi zotupa
• 2. Yesani kuchotseratu zakudya
• 3. Kuchepetsa nkhawa zanu
• 4. Tengani maantibiotiki
• 5. Onetsetsani kuti mukupeza zakudya zokwanira
• Mfundo yofunika

Ngati mukuda nkhawa ndi thanzi lanu lamatumbo lomwe lingakhudzidwe ndi kutupa, Nazi zinthu zisanu zomwe mungachite kuti muthandizire.

Nthawi zina, mndandanda wazachapa zomwe timazolowera kungokhala pamtundu umodzi waukulu.

Kwa ine, ndakhala nthawi yayitali ndikulimbana ndi zizindikilo zambiri: shuga wosakhazikika wamagazi, kudzimbidwa kosalekeza, nseru yosamveka, kutopa, kusakhazikika, ziphuphu, ndi PMS.

Sizinachitike mpaka nditazindikira kuti matendawa anali chifukwa chotupa m'matumbo mwanga pomwe ndimatha kulamulira thanzi langa.

Ngati mukuganiza kuti zina mwazomwe mukukumana nazo mwina chifukwa chakutupa m'matumbo mwanu, pali njira zingapo zomwe mungathetsere izi.

Nawa maupangiri omwe angathandize kuchepetsa kutupa ndikukuyikani panjira yoti mukhazikitse thanzi lanu lamatumbo.

1. Idyani zakudya zotsutsana ndi zotupa

Kuchepetsa kudya zakudya zopangidwa bwino kwambiri, ma carbs oyengedwa bwino, shuga, zotsekemera zopangira, ndi mowa. Sankhani zakudya zotsutsana ndi zotupa monga:

• Zipatso: zipatso za utoto kwambiri monga mphesa ndi yamatcheri
• Zamasamba: broccoli, kale, ziphuphu za Brussels, kabichi, kolifulawa
• Zonunkhira: turmeric, fenugreek, ndi sinamoni
• Mafuta athanzi: Mafuta a maolivi ndi mafuta a kokonati

2. Yesani kuchotseratu zakudya

Ngati mukuganiza kuti zakudya zina zimayambitsa kutupa m'matumbo mwanu, kungakhale koyenera kuyesa zakudya zochotsera.

Izi zimaphatikizapo kuchotsa zakudya kuchokera pazakudya zanu zomwe mukuganiza kuti zimalumikizidwa ndimatumbo anu pafupifupi milungu iwiri kapena itatu nthawi imodzi. Zakudya zina zomwe mungafune kuyesa kuzichotsa ndi izi:

• soya
• mkaka
• zipatso za citrus
• masamba a nightshade
• zakudya zokhala ndi gluten

Ngakhale simukudya zakudya izi, mutha kuzindikira kusintha kulikonse komwe mukuwona.

Muyenera kuti pang'onopang'ono mubweretsenso zakudya izi m'zakudya zanu pakadutsa masiku awiri kapena atatu, ndikudziwitsanso zomwe zingachitike.

3. Kuchepetsa nkhawa zanu

Kupsinjika kumalumikizidwa ndi kutupa, chifukwa chake yesani kupeza zinthu zomwe zingakuthandizeni kupumula, ngakhale kwakanthawi kochepa. Kaya ndikusinkhasinkha, kusamba kwaubweya, kupita kokayenda, yoga, kapena kungopuma pang'ono, machitidwewa alidi ofunika pakukhala ndi thanzi lalitali.

Zikuwonetsedwa kuti tikatuluka munkhondo yolimbana-kapena-kuwuluka, titha kuyendetsa bwino zovuta zathu zam'mimba.

4. Tengani maantibiotiki

Yesani kumwa maantibiotiki omwe angathandize kulimbikitsa mabakiteriya athanzi ndikumenya mabakiteriya oyipa.

5. Onetsetsani kuti mukupeza zakudya zokwanira

Ndikofunika kuti thupi lanu likhale ndi michere yofunikira yomwe imathandizira kulimbana ndi kutupa monga mavitamini a B, omega-3s, vitamini D, ndi magnesium. Ngati mungathe, yesani kuti muwone ngati thupi lanu likusowa zakudya zilizonse.

Mfundo yofunika

Kutupa m'matumbo anu kumatha kuyambitsa zizindikilo zosafunikira zambiri, kuyambira kudzimbidwa kosalekeza komanso kutopa mpaka nthawi zosasintha.

Zosintha zingapo pazakudya zanu ndi moyo wanu, komabe, zitha kungokhala chinsinsi chokuthandizani kukonza thanzi lanu m'matumbo ndikuwongolera zizindikirazi.

Kate Kordsmeier ndi mtolankhani wazakudya adasandutsa mabulogu azakudya zenizeni atadwala chifukwa cha matenda ake atadwala adamuyambitsa ulendo wautali wofunafuna chithandizo choyenera. Lero, amalemba nthawi zonse ku blog yake, Root + Revel, tsamba lachilengedwe lomwe cholinga chake ndi kuthandiza anthu kuti azitha kusiyanitsa pakati pa zabwino ndi zabwino kwa inu.