5 malingaliro a kubwerera kumbuyo
Anthu amachitanso nthabwala zambiri zokhudzana ndi kudzimbidwa, koma pamene muli ndi vutoli simukuseka kwambiri. Kusinthasintha kwa matumbo kosasunthika kungakupangitseni kuti mumveke bwino komanso osamvetsetseka, ndipo potsiriza mutha kugwiritsa ntchito chipinda chakumbudzi kungapweteke kupititsa zitsulo zovuta.
Yankho limodzi ndilofikira kwa mankhwala osokoneza bongo , koma poyamba mukuyesera kusintha zizolowezi zanu.
Ngati mutatsatira malangizo asanuwa, mukhoza kudzipezanso kumbuyo popanda ulendo wopita kuchipatala.
1. Idyani Chakudya Chambiri Mmawa
Mwinamwake simungamve ngati choncho, makamaka ngati mutatsekedwa kwambiri kuti muzimenya lamba wanu. Koma kudya chakudya chamadzulo cham'mawa kudzalimbikitsa matumbo anu kuti apite patsogolo. Kusamba ndi tiyi ya khofi kapena khofi kumathandizanso kuyambitsa makutu omwe amachititsa kuti thupi liziyenda bwino.
2. Idyani Nthawi Zonse Kuti Mupeze (ndi Kukhala) Nthawi zonse
Ngakhale chakudya cham'maŵa chimadzetsa mpumulo, konzekerani kuyika chinachake m'mimba mwanu maola angapo patsiku lonselo. Kudya chakudya nthawi zonse ndikumathandiza kulimbikitsa dongosolo lanu kuti liziyenda bwino.
3. Onjezerani Mafuta Ena ku Zakudya Zanu
Mafuta a zakudya akhala akusonyezedwa kuti amachulukitse mphamvu za m'mimba. Zosakanizazi ndizofunikira kuti muthe kuyendetsa khola lanu kuti liyambe kuyenda.
Mtundu wa mafuta omwe mumaphatikizapo pazomwe mukudya: Chotsani mafuta odzaza ndi zakudya zopangidwa ndi mafuta odzaza (ganizirani zipsera za mafuta) ndi kusankha mafuta omwe ali monounsaturated kapena unsaturated.
Zitsanzo za mafuta abwino zimaphatikizapo peyala (yosungunuka ndi njira yokoma ndi yokoma ku mayo sangweji); kokonati; mafuta; amondi, walnuts, ndi mtedza wina; ndi fakiti ndi mbewu za chia, zomwe mungathe kuziwaza mu smoothie kapena pa zakudya.
4. Kuonjezera Mtundu Wanu wa Fiber
Kuonjezeranso zowonjezera chakudya chanu kungathandize kupereka zochuluka zomwe zikufunika kulimbikitsa kuyenda. Koma ngati mawu oti "zakudya zowonjezera" amakuwoneka ngati okongola kwa inu monga makatoni, inu muli ochepa chabe. Ndizoona magwero ena a fiber, omwe ndi gawo losalimba la zakudya zamasamba, ndi louma komanso losavuta. (Bland bran cereal, aliyense?)
Koma magwero ambiri a zitsulo ndi zokoma. Kodi mukudziwa kuti raspberries ali ndi zida zambiri pa kutumikira kuposa chipatso chilichonse? Ndipo artichokes amatsogolera mndandanda pakati pa zamasamba? Kugawaniza nandolo ndi mphodza zonse ziwiri ndizochokera ku fiber, kotero ngati ndinu wokonda msuzi muli ndi mwayi. Mfundo ndi yakuti, mukhoza kupeza zakudya zambiri mwa kudya zakudya zomwe zimakhala zosangalatsa komanso zokoma popanda kugwiritsa ntchito zomwe zili zopanda pake komanso zosangalatsa.
5. Imwani Zakudya Zambiri
Madzi (ndi magwero ena a madzi, monga madzi a shuga osaphatikizidwa ndi shuga, unsweetened seltzer, ngakhale zipatso zam'madzi ndi msuzi) ndizofunikira kuti athetse kudzimbidwa. Pamene thupi lanu lili bwino, silidzatulutsa madzi ku malo anu, zomwe ndizo zomwe zingawathandize kukhala zovuta komanso zovuta kudutsa. Muyenera kutenga madzi oposa magalamu asanu ndi atatu (8) oundana tsiku liri lonse kuti muthane ndi kudzimbidwa.
> Chitsime:
> Chipatala cha Mayo, "Chart of High-Fiber Foods," Oct 8, 2015.
Whorwell, P. " Matenda a Zakudya za Irritable Bowel Syndrome (IBS). " DigestiveHealth Matters , 2007 16: 6-7.