Dumbu rinonetsa rakazvimba ndechimwe chekuora mwoyo kwevarume nevakadzi vakawanda kana havagoni kuidzikisa ndokuisiya yakati sandara. Kune nhevedzano yematipi anobatsira zvikuru kuiswa uye kuderedza dumbu rakazvimba.
Vakadzi nekuda kwekukanganiswa kwehomoni kwakasiyana kana kuwedzera kwese kwedumbu ravo panguva yekuzvitakura, zvinoita kuti zvibate pfungwa iyi. Icho chimwe chezvikamu zvakashata zvavanofanira kupfuura napo kukwanisa kudzikisa dumbu iroro. Asi varume vanotamburawo nazvo, saka tiri kuenda kudonongodza zvakanakisa mabhenefiti uye mamwe manomano ekubatsira kuderedza kuzvimba.
Zvikonzero zvinokanganisa kuzvimba kwedumbu
Pamwe chete nezvikonzero izvi tichagadzirisa mamwe magadzirirwo kuitira kuti akwanise kurerutswa kana riri dambudziko rinobvira. Iwe unofanirwa kuyera kuti chii chiri kukonzera hurombo hwehupenyu uye kuti hungagadziriswe sei.
kuunganidzwa kwemvura
Fluid kuunganidza inyaya yakajairika, kune vese varume nevakadzi. Kune rudzi urwu rwedambudziko, edza kuderedza kudya kwe sodium, uye kudya zvokudya zvakapfuma mukati carbon hydrates.
Iwe unogona kubvumira kusvika pakutora 30 g pazuva mune makabhohaidhiretsi, chero ivo vaine fiber yakawanda. Zvokudya zvinogona kutorwa uye hazvikonzere kuunganidzwa kwezvinwiwa michero nemiriwo, senge chinanazi, artichoke uye asparagus. Zvinobvumirwawo potassium zvakapfuma zvekudya sezvo inoenzanisa mwero wemvura.
Uye pamusoro pezvose kunwa mvura yakawanda, sezvo iri tonic yakanaka, inobatsira hydrate uye pamusoro pezvose kutsiva mvura yakaunganidzwa. Iyo infusions yakakwana uye inogona kusanganiswa neinonaka mint inobatsira kuderedza. Inobatsirawo kuwedzera ginger, turmeric kana mhiripiri yakasviba kune mamwe mabroths.
Magasi mukugaya
Gasi rinokonzera kuputika kukuru uye tinofanira kutsvaga mishonga yakanakisa yekudzivirira kubva pakuratidzira nguva dzose. Must rega kudya zvokudya zvinopisa, kusanganisira zvose zvinomera kana mimwe miriwo yakadai se broccoli. Kuti urege kuvaparadzanisa zvachose kubva pakudya, zvokudya izvi zvinogona kudyiwa zvakabikwa nekamini shoma. Iwe unogonawo kudzivisa kunwa carbonated drinks, idya zvishoma nezvishoma, usatora gum uye edza kusanwa zvinwiwa nerubatsiro rwemashanga.
Lactose kusagadzikana
Kusagadzikana kweLactose hakuna kugara kwakabatanidzwa neallergic reaction iyo inokonzera manyoka kana kurutsa. Kusashivirira kunogonawo kukonzera kuzvimba mudumbu uye mushonga wakanakisa ndeyekutarisa kana ichi chiri chikonzero. Bvisa kushandiswa kwechero mukaka kubva pakudya kwemavhiki akati wandei uye ona kana chikamu chedambudziko chagadziriswa.
Kurera uremu
Kuwedzera uremu uye mafuta emunharaunda mudumbu muchava nezvikonzero zvinopfuura zvakakwana kugadzira kuchengetwa kwemvura. Yave nguva yekuchinja maitiro ekudya uye kuyedza kuenda kune mamwe matipi atakatsanangura. Tinogona zvakare kushandisa mamwe matipi atinotsanangura pazasi.
Zvokudya uye tsika dzatinogona kudzivisa
Pane dzivisa kudya zvokudya zvakanatswa, zvakapfuma mushuga nemacarbohydrates. Kuti uzvinzwisise zviri nani, kana iwe uchidya pasta, chingwa chena, makeke kana mupunga, muviri unowanzo kuchengetedza glycogen (rudzi rwecarbohydrate) uye mvura. Mvura yainochengeta inopeta katatu chikamu cheglycogen uye nekudaro chikonzero chekuchengetedza mvura.
Uyewo dzivisa kudya saladi usiku. Kudya kwayo panguva ino kunogona kugadzira kunonoka uye kunorema kugaya uye izvi zvinokonzeresa kuzvimba mudumbu. Tsiva kudyiwa kwemuriwo mbishi uyu pakubika zvakabikwa.
Usadye chikafu chemumagaba kana chakabikwa kare, sezvo dziine huwandu hwemunyu uye hunokonzera kuchengetwa kwemvura. Kana iwe uchizodya mimwe miriwo, unogona kuigeza usati wanwa kuti ubvise munyu uyu wakawandisa.
Sweeteners senge sorbitol, mannitol, kana xylitol vanoitawo kuzvimba. Zvinhu izvi zvinosvika mudumbu guru rakasimba uye mabhakitiriya anodya pairi, zvichiita kuzvimba.
Rega kunwa doro zvakazara. Doro ndechimwe chezvinwiwa zvinonyanya kuzvimba. Kana izvo zvaunoda zvakanyanya kuzvipa zvishoma, zvinogona kutsiviwa negirazi rewaini.
Inosanganisira probiotics, digestive supplements uye prebiotics. Mumwe nomumwe wavo ndezvipi? Probiotics ndizvo izvo zvekudya zvine "zvakanaka" mabhakitiriya uye anobatsira kudzora ura. Tinogona kuzviwana mu yogurt, kefir uye sauerkraut. Prebiotics chikafu cheprobiotics uye chiri muzvokudya zvakadai seasparagus, bhanana, artichoke kana oatmeal.
Wana massage yemudumbu Kunyangwe zvingaite senge zvisingaite, kana ukazviita mazuva ese iwe unozomutsa mhasuru dzemudumbu uye kubatsira kuderedza kuzvimba. Iwe unofanirwa kukwiza nenzira yedenderedzwa munzira yewachi, kwaunofanirwa kuvhara dumbu rese wakananga pakati.
Kurovedza muviri ndiyo shamwari yakanakisisa. Kana iwe usina nguva yekuenda kumitambo yekurovedza muviri, kufamba zuva nezuva kweinenge hafu yeawa kuchabatsira zvakanyanya. Nenzira iyi isu ticha mutsa kufamba kwemukati, iwe unomutsa kupihwa kweropa uye pamusoro pezvose uchapisa iwo ekuwedzera macalorie.