Iwe unobata zvokudya zvako here? Wakabatikana here zvokuti kunyange kutsva kunoratidzika sekunakidza? Heano mamwe mazano ekuvandudza kugadzirisa:
Fukidza zvinyorwa
Chinhu chekutanga chekutanga ndechekuti uve nechokwadi chokuti uri kutsva zvakakwana zvokudya zvako.
- Tora maduku maduku.
- Isa pasi rako pasi pakati pekucheka.
- Edza kushandisa zvigunwe; inokumanikidza kuti udzoke pasi.
- Nyatsotsvaga kuruma imwe neimwe yezvokudya.
- Carbohydrate digestion inotanga mumuromo; kudzingisa zviyo zvinobvumira amylase, inzyme yekudya inowanika mumate, yekuchera mbeu.
Chechipiri chinokosha ndechokuti uwane mvura yakakwana.
Kuwana mvura yakakwana kunokonzera kubatwa. Kuvhara muviri kunokonzera kusaenzana mumabhakitiriya, kunokurudzira kuvhiringidza kwemuviri wekumusoro, uye kunogona kutotungamirira kune kuwedzerwa kwema molecules makuru, mamiriro ezvinhu anozivikanwa semubumbo kukwana .
Chinokosha chechitatu ndechokuwedzera fiber yako yekushandisa.
Nzvimbo dzakanaka dzekudya fiber dzinosanganisira:
- Zvibereko zvakaoma zvakadai semazuva, maonde, uye prunes.
- Nyeredzi nemagumbe. Kana usina nguva yekubika nyemba dzakaomeswa, tenga makedheni, asi iva nechokwadi chekuti unosuka zvachose usati wabika. Lentils uye kuparadzanisa peas zvishoma zvishoma gasi-zvakagadzirwa kupfuura mamwe maruva.
- Uya neapuro newe kuti ushande sechando.
- Ground flaxseeds inononoka kuora. Zvinogona kubatsira pakugara kwenguva refu, kukanganisa kumadziro emukati kubva pakushandiswa kwemalasi, maronda anonyangadza , nekudzivirira kupisa. Fura pasi pasi fukisi pamucheka, zviyo, saladi, kana zvimwe zvekudya zvaunosarudza.
Ita Mafungiro Okufunga
Imwe nyanzvi yekudzidza kuIndia State University yakawana kuti kufunga, kusanganisira mirayiridzo yakananga kunonoka kunonoka kudya kwekudya uye kuziva kuti zvokudya zvakakwana zvakadii, zvakabatsira kuderedza kudya mabhesi kubva pachiyero chebinges mana pavhiki kusvika kune imwe nehafu.
- Idya panguva iyoyo. Edza kuruma kwose, kunakidzwa nemafuta, mavara, uye kunhuhwa kwekudya kwako.
- Tenga maruva matsva kuisa patafura yekudyira.
- Shandisa zviduku zviduku kuitira kuti udye zvishoma ne bite rimwe.
- Gadzira nzvimbo yakanaka: shisa magetsi, tamba mimhanzi uye urekere makenduru.
Kutaura Zvokudya Sensitivities uye Kurwara Kwemhuka
Kunzwisiswa kwezvokudya kunokonzera matambudziko akawanda ekudya. Somuenzaniso, pakati pe33% uye 66% yevashandi veBBS vanotaura kuti vane zvimwe kana kusavhiringidza kwezvokudya, zvichiita kuti kuputika, gesi, uye kurwadziwa. Zvivi zvinowanzozivikanwa ndezvemukaka uye mukaka (40-44%) uye mbeu (40-60%).
Mumwe mudzidzisi akadzidziswa anogona kutarisa kudya kwekuparadza. Zvokudya zvakawanda zvinobviswa kubva pakudya kwechinguva chiduku, ndokudzokorora zvakare sequentially kuti iparadzise chitarisiko chemuviri kune izvo zvinokanganisa kudya.
Wedzera Zvakanaka Gut Gut Bakiteriya
Haasi ose mabhakitiriya akaipa. Kune marudzi anopfuura 400 akasiyana-siyana emaabhakitiriya uye mbiriso mumagestive system. Pakati peizvi, mabhakitiriya Lactobacillus acidophilus uye Bifidobacterium bifidum inonzi yakanaka "probiotic" mabhakitiriya nokuti anogona kubatsira kuchengeta utano hwepachivi.
Kunyange zvazvo mabhakitiriya akanaka anowanikwa mune imwe yogurt, pane kuchinja kukuru muhuwandu uye huwandu. Tarisa hutano hwakanaka hwehu yogurt hunowedzera tsika dzakashata mushure mekunyanya kudya nokuti ichi kupisa kunoparadza mabhakitiriya akanaka uye akaipa.
Zvimwe zvizere zvine acidophilus uye bifidobacteria zvinogona kuwanikwa mune zvivako zvekudya zvehutano. Vanonyanya kubatsira pamamiriro ezvinhu anotevera:
- Irritable bowel syndrome
- Diarrhea
- Gesi, kubvisa, flatulence
- Kudzokorora vaginal mbiriso zvirwere
- Kufema kwakaipa
Kuwedzera Kudzorera Kuderedza Utano
- Enteric-Coated Peppermint Oil : Peppermint mafuta anogona kuderedza marwadzo emimba, bloating, uye gesi.
- Kugadziriswa Enzymes : Enzyme supplement inotendwa kuti inotsigira maviri enyama emuviri kuti ibatsire kudya uye kubatsira nemamwe matambudziko anokonzerwa nekushaya kudya.
Zvinonzwisisika: Mashoko anowanikwa pane ino yepaiti inoitirwa zvinangwa zvekudzidzisa chete uye haisi kutsiva mazano, kuongororwa kana kurapwa nechiremba ane chiremba. Hazvirevi kuvhara zvose zvinogona kumira, kushamwaridzana kwezvinodhaka, mamiriro ezvinhu kana zvinetso zvakashata. Iwe unofanirwa kutsvaga kurapwa nokukurumidza mune zvehutano kune chero hutano hwehutano uye bvunza chiremba wako usati washandisa mamwe mushonga kana kuita shanduko kune regimen yako.