Main >> Imfundo Yezempilo >> Okufanele udle uma uphethwe umkhuhlane (noma umkhuhlane)

Okufanele udle uma uphethwe umkhuhlane (noma umkhuhlane)

Okufanele udle uma uphethwe umkhuhlane (noma umkhuhlane)Imfundo Yezempilo

Uma uzizwa ungaphatheki kahle, ukudla ngokuvamile kuyinto yokugcina engqondweni yakho. Ungahle ungazizwa uthanda ukudla. Noma mhlawumbe ucanuzelelwa inhliziyo futhi umcabango wokuluma isemishi wenza isisu sakho siphenduke.





Cishe uke wezwa zonke izinhlobo zezeluleko mayelana nokuthi uzodlani uma unomkhuhlane noma umkhuhlane (noma yini ongayidli). Kunzima ukucacisa ukuthi yimaphi amakhambi asekhaya asebenza empeleni nokuthi yini indaba yezalukazi nje. Ingabe kufanele wondle umkhuhlane bese ubulawa yindlala? Ngabe ubisi lukwenza ukhiqize amafinyila amaningi? Ngabe i-ginger ale iyindlela yokwelapha izisu ezicasukile? Kuthiwani ngokudla kwe-BRAT?



Kubalulekile ukondla umzimba wakho futhi uhlale unamanzi, ikakhulukazi uma ugula. Ukudla okunomsoco omuhle kusiza ukukhulisa amasosha akho omzimba. Ngakho-ke sahlola ochwepheshe ukuze sifunde ukuthi yini okufanele uyidle lapho ugula nokuthi yini okufanele uhlale kude nayo.

OKUSHIWO: Umkhuhlane uhlala isikhathi esingakanani?

Yini okufanele udle uma ugula

Uma ugula, kubalulekile ukuzama ukudla okuthile , noma ngabe awuzizwa ngokukhethekile ngayo. Ngamanye amagama, indlala yomkhuhlane kungenzeka ingasebenzi.



Uma unesifo segciwane, kungcono ukuzama ukudla, kusho UMichael J. Brown, R.Ph ., usokhemisi wasemtholampilo eLake Oswego, Oregon. Uthi ezifundweni, amagundane anezifo ezingena ngegciwane enza kangcono uma ondliwa ahambisana nokungafakwa. Imfiva ingenzeka ngamagciwane, ngakho ukulamba komzimba akulona uhlelo oluhle njalo.

Kepha yini okufanele uyidle? Ake sibheke ukudla okungcono kakhulu ukusiza umzimba wakho ukulwa nokutheleleka.

OKUSHIWO: Uyini umkhuhlane?



Ukudla kwe-BRAT

Ukudla kwe-BRAT kungobhanana, irayisi, i-appleauce, ne-toast, futhi ilungele abantu abanezisu ezicasukile. Lokhu kudla kulula esiswini futhi kunika umzimba wakho umsoco owudingayo, kusho uBrown. Ngaphezu kwalokho, lokhu kudla okungama-bland kuphezulu kuma-carbs futhi kune-fiber encane, ngakho-ke kungasiza ukubopha izitulo ezikhululekile kubantu abanesifo sohudo.

Okunye ukudla abanye abakuthatha njengengxenye yokudla kwe-BRAT kufaka phakathi inkukhu eshubile noma ebhakwe, ikhabe, ne-oatmeal.

I-yogurt

Uma umkhuhlane noma umkhuhlane wakho uza nomphimbo obuhlungu, ubushelelezi be-yoghurt, obukhilimu bungazizwa buthobisa kakhulu. Okungcono kakhulu, amasiko aphilayo anezindawo zama-probiotic nezokuzivikela komzimba. Kokukodwa funda , amagundane atheleleke emkhuhlane adle iyogathi abonisa amasosha omzimba alwa nomkhuhlane, okuphakamisa ukuthi amasiko eyogathi asize imizimba yawo ukulwa nezifo.



Futhi ibhonasi, iyogathi iqukethe amaprotheni, asiza umzimba wakho ukuba uqinise amandla, ngakho-ke ngethemba lokuthi ngeke uzizwe ususulwe ngokuphelele.

OKUSHIWO: Izindlela zokwelapha ezingama-25 zomphimbo obuhlungu



Izithelo ze-Citrus

Izithelo ezingamawolintshi — njengamawolintshi, izithelo zomvini, nama-clementine —ngumthombo omuhle we uvithamini C , eyi-antioxidant ebalulekile yokwandisa ukusebenza komzimba.

Yize ucwaningo lubonisa ukuthi ukudla okunothe ku-vitamin C akwehlisi ubungozi bokuthola umkhuhlane ovamile (ngokungafani nenkolelo evamile), lokhu kudla kungasiza ekwenzeni izimpawu zakho ezibandayo zibe nzima noma zinciphise isikhathi sazo. Kumele uzidle njalo, ngoba ukuqala uvithamini C ngemuva kokuqala kwezimpawu ezibandayo akubonakali kwenza mehluko.



Okunye ukudla okunokugxila okuphezulu kwe-vitamin C kufaka phakathi imifino eluhlaza enamaqabunga njenge-kale, i-cantaloupe, i-kiwi, ama-strawberry nemango. Ungahle ufune ukuphonsa ezimbalwa zazo ku-smoothie efriziwe ukunciphisa umqala obuhlungu, noma uphuze ijusi le-orange elisanda kufinywa!

Ukudla okuphezulu kwe-zinc

Ukudla okufana nama-oysters, inkalankala, inkukhu, inyama engenamafutha, ama-chickpeas, ubhontshisi obhakiwe, ne-yogurt konke kuphakeme nge-zinc, olunye uhlangothi lwemali yesistimu yomzimba.



Cabanga ngamaseli okuphendula omzimba njengabaphenduli bokuqala bokutheleleka. Babona umkhuhlane wakho njengomlilo okumele ucishwe. Kepha uma beshiywe bodwa, bazophuma ngaphandle kolawulo, kubangele ukuvuvukala okubuhlungu nokuyingozi. Yilapho kungena khona i-zinc. Ngenxa yezindawo ezandisa amandla omzimba, i-zinc ifundelwa ngenkuthalo yeziguli ze-COVID-19.

Izifundo khombisa ukuthi i-zinc isebenza ukulinganisa ukuphendula kwamagciwane futhi isebenza njenge-anti-inflammatory yemvelo. Uma ungakwazi i-shellfish esiswini nezinkukhu, zama ukuthatha i- isengezo se-zinc lapho uqala ukubona uphawu lomkhuhlane noma umkhuhlane.

OKUSHIWO: Umkhuhlane wadubula u-101

Yini okufanele uyiphuze lapho ugula

Sula uketshezi

Uma ungeke ugcine lutho phansi, asikho isidingo sokuphoqa ukuzondla, kepha kubaluleke kakhulu ukuzigcina unamanzi. [Kubalulekile ukuphuza uketshezi] ikakhulukazi ngomkhuhlane, lapho ujwayele ukuthola ukoma ngokushesha, kusho USusan Better , MD, udokotela womndeni eBaltimore. Futhi, uketshezi luvame ukusiza ukuncipha amafinyila owengeziwe owenzayo ngomkhuhlane, okwenza kube lula ukuwukhipha. Kwesinye isikhathi iziphuzo zemidlalo, njengeGatorade, noma umhluzi zingasiza nge-hydration - kepha iziphuzo eziningi zezemidlalo ziqukethe ushukela omningi futhi amasobho amaningi akhiqizwa ezentengiselwano aphezulu kakhulu nge-sodium. Qiniseka ukuthi ufunda ilebula, bese ucabanga ukuwaxuba ngamanzi. Uma udinga ushukela omncane ukukuzondla, ukuphuza i-soda eyisicaba (njenge-Sprite noma i-gingerale) kulungile. Vele uqiniseke ukuthi uthola i-H2O eyanele, futhi.

Itiye eliyikhambi

Indlela enhle yokuthola uketshezi lwakho ukuphuza itiye elishisayo. Izinhlobo ezithile zetiye ezenziwe ngamanzi ashisayo zingasiza ekunciphiseni ezinye zezimpawu zakho ezibandayo nezomkhuhlane. NgokukaBrown, i-menthol esephepheni le-peppermint ingasiza ukucacisa ukuminyana kwempumulo noma ikhala eligobayo. Netiye le-elderberry lingenza okufanayo ngokunciphisa ukuvuvukala ezindleleni zakho zamakhala nokususa ikhala eligcwele. Itiye likajinja livame ukunciphisa izimpawu zesicanucanu futhi lingakusiza nokuthi welaphe ngokushesha. Itiye likajinja lingasiza futhi nomzimba ukulwa namagciwane ahilelekile kulezi zifo futhi uqede ukuminyana kwamakhala nesifuba, kusho uBrown.

Qaphela, noma kunjalo, njengoba ama-teas amaningi ezentengiselwano angangeza ushukela.

Ukudla neziphuzo okufanele ukugweme uma ugula

Ngokungafani nokukhetha okungenhla, kukhona okunye ukudla okungenza izimpawu zakho zibe zimbi kakhulu. Nalu uhlu lokudla okufanele ukugweme:

Ukudla okunamafutha

Ungabheka inkukhu kamama ethosiwe njengokudla kwenduduzo oyikhonzile, kepha uma ugula, kungcono ukunamathela kokungafani okunamafutha. UDkt. Besser uthi ukudla okunamafutha okufana ne-pizza, amafriji aseFrance, noma yini efakwe emafutheni kunzima ukukugaya hhayi ukukhetha okungcono kakhulu komuntu onesisu esithukuthele.

Ubisi

Ikona hhayi Kuyiqiniso ukuthi imikhiqizo yobisi, enjengobisi, ushizi, no-ayisikhilimu, yenza ukuthi umzimba wakho wenze amafinyila amaningi. Kodwa-ke, uDkt. Besser uthi lokhu kudla kungaba nzima ukugaya, ngakho-ke kungcono ukukucacisa uze uzizwe ungcono.

Utshwala ne-caffeine

Iziphuzo eziqukethe utshwala (iwayini, ubhiya, utshwala) noma i-caffeine (ikhofi, itiye elimnyama, isoda) ama-no-nos amakhulu kubantu abagulayo, noma ngabe ukutheleleka ngegciwane noma ngamagciwane. Ukuphuza i-caffeine noma utshwala kungaholela ekuphelelweni amanzi emzimbeni . Lokho kuyingozi kakhulu, ikakhulukazi lapho ukugula kwakho kuhambisana nokuhlanza noma isifo sohudo. Ngaphezu kwalokho, utshwala bungase buhlanganyele nemithi yakho yasesithenjini noma yemithi kadokotela. Cishe kungcono kakhulu ukugwema lezi zinto ezimbili uze uzizwe ungcono.

OKUSHIWO: Kuphephile yini ukuphuza utshwala ngemithi ebandayo neyomkhuhlane?

Yidla uphuze ukuze uzizwe ungcono

Kubalulekile ukondla umzimba wakho futhi uhlale unamanzi, ikakhulukazi uma ugula. Ukudla okunomsoco kusiza ukuxhasa amasosha akho omzimba ukuze ululame ngokushesha.

Kodwa-ke, asikho isidingo sokuyicindezela uma nje ungazizwa uthanda ukudla. Ngokusho kukaDkt. Besser, into ebaluleke kakhulu okumele uyikhumbule ukuthi kufanele udle uphuze ukuze uzizwe ungcono.Vumela umzimba wakho ube ngumhlahlandlela wakho, kusho yena.

Ngakho-ke, uma ungazizwa uthanda ukudla, ungakwenzi. Cishe, umzimba wakho uzokutshela ukuthi uthathe ucezu lwesinkwa noma isitsha sesobho lenkukhu kungakabi isikhathi. Uma nje uhlala unamanzi futhi ungahambi ngaphandle kokudla isikhathi eside, uzohlala uphephile. Futhi uma uzizwa ulambile, zama okunye kokudla okubalwe ngenhla.