Kodi mumapatsa chakudya chanu? Kodi muli otanganidwa moti ngakhale kutafuna kumawoneka ngati zinthu zamtengo wapatali? Nazi malingaliro othandizira kusintha chimbudzi:
Phimbani Zofunikira
Choyamba chofunika ndikuonetsetsa kuti mukuyang'ana bwino chakudya chanu.
- Tengani kulira pang'ono.
- Ikani foloko yanu pakati pa kulira.
- Yesani kugwiritsa ntchito zokopa; zimakukakamizani kuti muchepetse.
- Muzicheka bwino chakudya chilichonse.
- Zakudya zamagazididi zimayamba pakamwa; Nkhumba zamasamba zimalola amylase, mavitamini a m'mimba kukhala m'matumbo, kuti azidya mbewuzo.
Chinthu chachiwiri ndicho kupeza madzi okwanira.
Kusamwa madzi osakwanira ndi chifukwa chachikulu cha kudzimbidwa. Kutsekeka kumayambitsa kusamvana kwa mabakiteriya, kumalimbikitsa kutupa kwa m'mimba, ndipo kungachititse kuti mamolekyu akuluakulu, omwe amadziwika ngati matumbo a m'mimba, athandizidwe .
Chofunika chachitatu ndichokulitsa zakudya zamagetsi.
Malo abwino odyetsera zakudya ndi awa:
- Zipatso zouma monga masiku, nkhuyu, ndi prunes.
- Nyemba ndi nyemba. Ngati mulibe nthawi yoti muphike nyemba zouma, mugule zamzitini, koma onetsetsani kuti muzimutsuka bwino musanaphike. Nkhumba ndi mapeyala ogawanika ndizochepa kwambiri kuposa mafuta ena.
- Bweretsani apulo pamodzi ndi inu kuti mugwire ntchito monga chotupitsa.
- Mafuta a pansi pa nthaka ndi laxative yofatsa. Zitha kukhala zothandiza kwa kudzimbidwa kosatha, kuwonongeka kwa khoma la matumbo kuchokera ku mankhwala osokoneza bongo, matumbo osakwiya , komanso kuchepetsa kutupa. Pukuta pansi piritsi pa mpunga, mbewu, saladi, kapena zakudya zina zomwe mwasankha.
Yesetsani Kudya Kwambiri
Phunziro la oyendetsa ndege ku University of Indiana State linapeza kuti kulingalira, kuphatikizapo malangizo ochepa kuti azidya chakudya chokwanira ndikudziŵa kuti chakudya chokwanira chikuthandizira bwanji kuchepetsa kudya mabingesi pakati pa mabingayi anayi pa sabata imodzi ndi theka.
- Idyani mphindi. Sungani kuluma kulikonse, kusangalala ndi zokoma, maonekedwe, ndi fungo la chakudya chanu.
- Gulani maluwa atsopano kuti muvale tebulo.
- Gwiritsani ntchito mankhwala ochepetsetsa kuti mudye pang'ono ndi kuluma kulikonse.
- Pangani mlengalenga wokongola: kuyatsa magetsi, kusewera nyimbo ndi makandulo.
Zolinga za Chakudya Chakudya ndi Nthendayi
Zomwe zimadetsa chakudya zimayambitsa matenda ambiri. Mwachitsanzo, pakati pa 33% ndi 66% a ogwira ntchito a IBS amafotokoza kuti ali ndi vuto limodzi la zakudya kapena zakudya zambiri, zomwe zimapangitsa kuti asamveke, asagwidwe ndi mpweya, ndi ululu. Ambiri omwe amapezeka ndi mkaka ndi mkaka (40-44%) ndi mbewu (40-60%).
Dokotala wodziwa bwino angathe kuyang'anira zakudya zowononga. Zakudya zambiri zimachotsedwa ku zakudya kwa nthawi yochepa, kenako zimayambitsanso sequentially kudzipatula momwe thupi limayankhira pa zakudya zopweteka.
Kuwonjezera Mabakiteriya Wabwino
Si mabakiteriya onse oipa. Pali mabakiteriya oposa 400 ndi yisiti m'magetsi. Mwa awa, mabakiteriya Lactobacillus acidophilus ndi Bifidobacterium bifidum amaonedwa kuti ndi mabakiteriya abwino chifukwa amathandiza kuti asamakhale ndi thanzi la m'mimba.
Ngakhale mabakiteriya abwino angapezeke mu yogurt ina, pali kusiyana kwakukulu mu kuchuluka ndi khalidwe. Fufuzani mtundu wabwino wa yogurt umene umawonjezera miyambo yogwira ntchito pambuyo pa kuperewera chifukwa chakutentha kumeneku kumawononga mabakiteriya abwino ndi oipa.
Mavitamini omwe ali ndi acidophilus ndi bifidobacteria amapezeka m'masitolo ogulitsa zakudya. Zimathandiza makamaka pazifukwa izi:
- Matenda owopsa a m'mimba
- Kutsekula m'mimba
- Gasi, kutsekemera, kugwedeza
- Kuchulukanso matenda a yisiti
- Mpweya woipa
Zowonjezeretsa Kubwezeretsa Thanzi Labwino
- Mafuta a Peppermint Oil : Mafuta a peppermint angachepetse kupweteka kwa m'mimba, kuphulika, ndi mpweya.
- Mavitamini a m'mimba : Zowonjezera mavitamini amakhulupirira kuti zimathandizira thupi lakumadzimadzimadzi kuti liwathandize kuchepa ndi kuthandizidwa ndi mavuto ena chifukwa chosowa zakudya.
Chodziwikiratu: Zomwe zili pa tsambali zimapangidwa pazinthu zophunzitsira zokha ndipo sizilowetsamo malangizo, matenda kapena chithandizo ndi dokotala wololedwa. Sichikutanthauza kubisa zonse zomwe zingatheke, kuyanjana kwa mankhwala, zochitika kapena zotsatirapo zoipa. Muyenera kupeza chithandizo chamankhwala mwamsanga pa nkhani iliyonse yathanzi ndikufunsani dokotala musanagwiritse ntchito mankhwala osakaniza kapena kusintha kwa regimen yanu.