Iingxaki ngesisu - akusoloko kumnandi. Kodwa ezinye zazo zingonakalisa ubomi bethu. Ngaba uyazi ukuba unesidima kakhulu xa ungeke ukwazi ukugcina iiminqweno zakho, "uphawule umoya" ngqo kuluntu? Emva koko unyuke kakhulu igesi kwisisu nasemathumbu. Oku kunzima kakhulu, kodwa unokuhlangabezana nale nto. Kwaye kuyimfuneko.
Iigesi zixilongo. Le nqubo inokuvela kwiimpawu ezahlukileyo, apho unyango lokugqibela luya kuxhomekeka khona.
Isisu. Enye yezinto ezibangela ukwanda kwegesi - umntu uphawula kakhulu umoya. Ukuze ugweme oku, iingcali zicebise ukushiya i-chewing gum kunye neziphuzo ze-carbonate. Kwakhona, akudingeki uthethe ngelixa udla, udle ngokukhawuleza, ufune ukutya ngokucophelela.
Isisu. Ngalo iqulethe malunga ne-50 ml yegesi. Ukuba iya kuba ngaphezulu - uva udidi olugqithisayo. Esi sibonakaliso sisoloko senzeka xa udla ngokunyanisekileyo, ngakumbi xa uxinzelelekile. Zama ukuhlala etafileni kwindawo ekhululekile, ungakhathazeki, ungaxubusha kwiingxaki zetafile.
Amathumbu. Ngokuqhelekileyo iqulethe malunga ne-100 ml yegesi. Isamba sawo sanda xa ukutya "kuqhubekile" ngenxa yokungabikho kwe-enzyme yokugaya. Ukuze ugweme oku, unokunceda ukuphucula i-peristalsis yakho. Ukwenza oku, ezinjalo izenzo ezifana nokusilalisa ngokulula izibilini kunye neendwendwe zokuhamba zilungile.
Ngezo zonke iintlobo zokuthoba, umntu kufuneka aphulaphule iingcebiso zeengcali. Zifana, zilula ukulandela. Nangona kunjalo, khumbula: unyango lwenkqubo yokwanda kwegesi kwisisu kunye namathumbu yinkqubo ende.
1. Ukutya ngaphezulu kwefiber
Ukusebenza ngokufanelekileyo kwenkqubo yokutya, umntu omdala kufuneka adle malunga nama-35 gram e-fiber ngosuku ngalunye. Umthombo walo oyintloko ziqhamo, imifuno kunye neengqolowa ezipheleleyo. Nangona kunjalo, akusiyo yonke into efanelekileyo ngokulinganayo. Iiluncedo ngokukhethekileyo: iimbotyi (kunye nezinye izityalo), iklabishi (umzekelo, i-broccoli, i-cauliflower), i-anyanisi, i-garlic, iinqabileyo, i-apricots ezomileyo, i-plums, ii-apula. Ngokuqinisekileyo, ezi ziindawo zokutya okunempilo, kodwa zineendawo ezimbi - zivame ukuvala isisu. Zifanele zidliwe kuphela kwiincinci ezincinci (umzekelo, ii-clove ezi-3 zegalikhi ngosuku) kwaye zicutshungulwa ngokukodwa (umzekelo, umgangatho we-apple).
Ukuqinisekisa ukuba imifuno oyithandayo okanye isiqhamo ayikulimazi - thabatha uvavanyo olufutshane. Thatha ezo zokutya ezilula. Ukutya kwasekuseni, udle ilayisi yerayisi emanzini, ngokutya okudliwayo okanye ukupheka ngaphandle kweentlanzi ezinamafutha kunye namazambane abilisiwe (ezi ziitya azibangeli ukucima). I-snack - nayiphina imifuno, isiqhamo okanye isonka, kodwa kuphela uhlobo olulodwa. Ukuba ezi zitya azibanga umonakalo kwi-microstlora yamathumbu, izixhobo ezivivinywayo zingabandakanywa kwiqela labamangali.
2. Mhlawumbi unganelungelo lobisi
Abantu abaninzi abadala abakwazi ukufumana i-lactose (okanye kunoko, iswekile equle ubisi). Isizathu salokhu lizinga eliphantsi kakhulu lokuvelisa i-lactase, i-enzyme eyimfuneko yokutyalwa kweemveliso zobisi. Isimpawu salo mqathango sithintela emva kokutya ubisi okanye sidle isitya esiqulethe.
Ukufumana ukuba unayo le ngxaki, ungazama yonke imini ukutya ukutya "okungahambisani nantoni", kwaye ngolandelayo ngengomso ukusela iglasi yobisi. Ukuba iimpawu zivela kwiiyure ezimbini, kunokwenzeka ukuba awukwazi ukugaya ubisi ushukela. Ukuze ube yi-100 yepesenti eqinisekisiweyo yile, unokucela ukuba ogqirha akuthumele kwii-laboratory iimvavanyo zokungazelelani kwe-lactose. Ukuba ukuxilongwa kukuqinisekisile, kufuneka uqale ukuphepha ubisi kunye nemveliso yobisi abongezelelweyo (funda iphakheji ngokucophelela). Usenokutya ishizi, i-yogurt okanye ukusela i-kefir, kuba ngexesha lokuvelisa, ininzi ye-lactose iphukile. Awufuni ukuyeka ngokupheleleyo ubisi? Zama ukuyifumanisa ngokukhawuleza ekudleni (oku kuya kukunceda ukuba ubone inani elithwalwe ngumzimba). Ungathengela i-lactase kwiifomsules (ngaphezu kokusweleka kwe-enzyme) okanye khangela enye indlela yobisi (umzekelo, sisela ubisi lwe-soyy if you have no allergies to it).
3. Nenyameko ngamafutha
Ukutya okuthosiweyo, inyama enamafutha kunye nemveliso yobisi (umzekelo, zonke iitshizi eziphuzi) kunzima ukugaya kunokuba zime. Oku kungenxa yokuba ukusetyenziswa kwamafutha kufuna i-bile kunye ne-enzyme eziveliswa yi-pancreas. Ukuphelisa ukwanda kwegesi kwisisu, kungcono ukutshintshela kwiitya ezityiweyo okanye ezibiweyo kunye nokuba akukho mafutha. Ngokuqinisekileyo, awukwazi ukuphelisa ngokupheleleyo amanqatha ekudleni kwakho (kubalulekile ukuba umzimba uhambelane namavithamini amaninzi anelumninzi A, D, E kunye neK). Kodwa kunele ukuwasebenzisa kuphela njengesongezelelo, umzekelo, ukuzalisa i-spoon yeoli yeoli yeoli okanye ukhethe inyama ephilileyo kunye ne-sausages (sele sele iqulethe ioli, kodwa iipesenti ezimbalwa).
4. Khetha ezifanelekileyo iziqholo
Ukunika amandla ukuveliswa kwama-enzyme kuya kunceda iziqholo. Kungcono ukusebenzisa iziqholo zendalo, kodwa ngobumnene ne-chili - ivuselela esiswini isisitore sokudityaniswa kwe-asidi kwaye inomsindo wesisu. Ngokuchasene noko, ekulweni nokulwa neentlanzi kunokunceda i-cumin, i-marjoram kunye ne-fennel. Ziqukethe amafutha abalulekileyo ancedayo ekutyeni kunye negalelo ekunciphiseni ukuxhatshazwa kwamathumbu, okubangela ukunyaniseka. Ngako oko, kufuneka uhlale usongeza iziqholo kwizidlo ezinzima ezifana nomzimba kunye neklabishi. Ukuze uqhubele phambili ukuququzelela ukugaya, unokwenza isiqingatha seyure ngaphambi kokutya okanye ikota ngeyure emva kokusela itiye kunye necace ye-ginger kunye ne-ingintsi.
Ziyintoni na ukunyanga ukunyaniseka?
Ukwandiswa kwemveliso yegesi, ebangelwa uxinzelelo kunye nobuhlungu besisu, uphathwa ngamachiza athengiswa ngaphandle kwemithi:
- Ngokusekelwe kwisimethi-soni - into etshabalalisa i-bubbles bubbles, eyenza i-excretion ibe lula;
- Nge-drotaverinom - ezi zi-laxative;
- Ukusebenza kwekhabhoni-ithatha i-gas excessively, amanzi kunye nezinto ezinobuthi;
- I-Extract yaseSt. John's wort, ingqungquthela, i-bist, i-lemon balm, i-fennel-ukuphucula ukusebenza kwesibindi nokukhuthaza ukugaya.
Iresiphi yasekhaya:
I-teaspoon yamagilebhisi e-melissa, i-chamomile, okanye imbewu ye-dill kufuneka ithunyelwe nge-1/2 indebe yamanzi abilayo. Khumbulula uze ume imizuzu eyi-15. Phuza izihlandlo ezi-2-3 ngosuku ngehafu yesilazi.