5 mazano ekudzoka shure pamugwagwa
Vanhu vanoita majee akawanda pamusoro pokudzivirirwa, asi kana iwe uri iwe unobata nawo mukana iwe hausi kuita zvakawanda kuseka. Hazvina kufanana kufamba kwemukati kunogona kukuita kuti unzwe uchivharidzirwa uye usinganzwisisiki, uye kana iwe pakupedzisira unokwanisa kushandisa imba yekugezera inogona kukuvadza kupfuura zvigaro zvakaoma.
Imwe mhinduro ndeyokusvibisa, asi kutanga kuedza kuchinja kudya kwako.
Kana iwe uchitevera mazano aya mashanu, unogona kuzviwana kumashure pamugwagwa usina rwendo kuenda kuchiremba chemishonga.
1. Idya Chikafu Chikuru Mumangwanani
Iwe unogona kunge usingafungi saiwo, kunyanya kana iwe uchinge uvharwa kuti ubve bhanhire rako. Asi kudya chikafu chamangwana mangwanani kunokurudzira matumbo ako kuti aende mberi. Kuzvichenesa neti caffeinated kana kofi zvakare kuchabatsira kukonzera mumakumbo maitiro anounza kubudirira kwechirwere.
2. Idya nguva dzose kuti uwane (uye gara) nguva dzose
Kunyange kana kudya kwemanheru iwayo kuchiunza zororo, taronga kuisa chimwe chinhu mudumbu rako maawa mashomanana mumazuva ose ezuva racho. Kudya kudya nguva dzose uye kusingagumi kunogona kubatsira kukurudzira hurongwa hwako kuti urambe uchifamba nenzira yakajeka.
3. Wedzera Zvimwe Zvokudya Zvokudya Zvako
Mafuta ezvokudya akave akaratidzwa kuti awedzere simba remuviri wepakati. Izvo zvinopesana ndizvo zvinodiwa kuitira kuti kukurudzira koro yako kuti itange kufamba kwechirwere.
Mhando yemafuta iwe inosanganisa munyaya dzako dzekudya: Gadzira zvakajeka mafuta akazara uye zvokudya zvakagadzirwa nemafuta akazara (funga greasy chips) uye sarudza mafuta ari monounsaturated kana unsaturated.
Mienzaniso yemafuta ane utano inosanganisira avocado (yakashambadza iyo inonaka uye inonaka kune maio sandwich); kokonati; mafuta omuorivhi; almonds, walnuts, nemamwe marimu; uye foxx uye mbeu dzechia, iyo iwe unogona kuipisa mu smoothie kana pamusoro pezviyo.
4. Wedzerai Fiber Your Intake
Kuwedzera fibhesi kune zvokudya zvako kunogona kubatsira kupa huwandu hunodikanwa kukurudzira hutama hwekufamba. Asi kana izwi rokuti "kudya fiber" rinonzwika sekunakidza iwe sekadhibhodi, iwe hauna kukwana hafu. Ichokwadi kune dzimwe nzvimbo dzinobva fiber, iyo inenge isingagadziki chikamu chezvokudya zvezvirimwa, yakaoma uye isingafadzi. (Bland bran cereal, ani?)
Asi mimwe mizhinji yemafibisi ndiyo inotyisa inonaka. Waizviziva here kuti raspberries ane huturu huzhinji pane kushumira kupfuura chero imwe michero? Uye iyo artichokes inotungamirira runyoro pakati pemiriwo? Kuparadzanisa peas uye lentils zvose zviri zviviri zvakagadzirwa zve fiber, saka kana uri mudiwa wekudya iwe uri muhombe. Pfungwa ndeyekuti iwe unogona kuwana fiber yakawanda nekudya zvokudya zvinonaka uye zvinonaka pasina kushandiswa kune izvo zvisina kunaka uye zvinotyisa.
5. Inwa Zvakawanda Zvine Zvinhu
Mvura (uye mamwe magadzirirwo emvura, zvakadai sokuti hapana-shuga-yakawedzerwa jisi yemichero, unsweetened seltzer, kunyange michero yakaoma uye soup) ndiyo inokosha yekudzivirira kubatwa. Kana muviri wako uine hydrated zvakanaka, haugoni kutora mvura kubva pane zvigaro zvako, izvo zvinogona kuita kuti zvive zvakaoma uye zvakaoma kudarika. Iwe unofanirwa kutora yakaenzana nemakiromita masere emasere emvura zuva roga roga kurwisa kuvimbiswa.
> Kwakabva:
> Mayo Clinic, "Chart of High-Fiber Foods," Gumiguru 8, 2015.
Whorwell, P. " Dietary Aspects of Irritable Bowel Syndrome (IBS). " DigestiveHealth Matters , 2007 16: 6-7.