Isisu esiqhumayo: amaqhinga okuyisombulula

Isisu esiqhumayo: amaqhinga okuyisombulula

Isisu esidinayo sidumbile yenye yokuphelelwa lithemba amadoda nabafazi abaninzi xa abanakuyenza phantsi bayishiye ithe tyaba. Kukho uluhlu lwamaqhinga anceda kakhulu ukufakwa kunye nokunciphisa isisu esidumbileyo.

Abasetyhini ngenxa yeengxaki ezahlukeneyo ze-hormonal okanye ukwanda ngokupheleleyo kwesisu sabo ngexesha lokukhulelwa, kwenza ukuba kuchaphazele le ngongoma. Sesinye seziqendu ezimbi ekufuneka badlule kuzo ukukwazi ukuthoba eso sisu. Kodwa amadoda nawo anengxaki kuyo, ke siza kuchaza ezona zibonelelo zibalaseleyo kunye namaqhinga okunceda ukunciphisa ukudumba.

Izizathu ezichaphazela ukudumba kwesisu

Sikunye nezi zizathu siza kusombulula ezinye izisombululo ukuze zibe nokuncitshiswa ukuba ibiyingxaki enokwenzeka. Kuya kufuneka ulinganise ukuba yintoni ebangela umgangatho wobomi ophantsi kunye nokuba ingasonjululwa njani.

ukuqokelelana kwamanzi

Ukuqokelelwa kolwelo ngumba oxhaphake kakhulu, kumadoda nabafazi. Ngolu hlobo lwengxaki, zama ukunciphisa ukutya kwe-sodium, kunye nokutya ukutya okutyebileyo carbon hydrates.

Ungavumela ukuya kwi-intake 30 g ngosuku kwi-carbohydrates, ukuba ziphezulu kwifiber. Ukutya okunokuthi kuthathwe kwaye akuphembeleli ukuqokelelwa kolwelo ziziqhamo kunye nemifuno, njengephayinaphu, i-artichoke kunye ne-asparagus. Ikwavumelekile ukutya okune-potassium eninzi njengoko ilinganisa umgangatho wamanzi.

Isisu esiqhumayo: amaqhinga okuyisombulula

Kwaye ngaphezu kwako konke sela amanzi amaninzi, kuba iyitoni elungileyo, iyanceda ukukhupha amanzi kwaye ngaphezu kwayo yonke into ithatha indawo yolwelo oluqokelelweyo. I-infusions iphelele kwaye inokudibaniswa ne-mint emnandi enceda ukunciphisa. Kwakhona kunceda ukongeza ijinja, i-turmeric okanye ipepile emnyama kwezinye iibroths.

Iigesi zokwetyisa

Irhasi ibangela ukudumba okuninzi kwaye kufuneka sifune awona mayeza angcono ukuwathintela ekubonakaliseni rhoqo. Kufuneka kuphephe ukutya ukutya okufunxayo, kuquka yonke imifuno okanye imifuno efana ne-broccoli. Ukuze ungabahluli ngokupheleleyo ekudleni, oku kutya kungadliwa kuphekwe nge-cumin encinci. Ungaphinda uphephe ukusela iziselo zekhabhoni, utye kancinci, ungathathi itshungama kwaye uzame ukungaseli iziselo ngoncedo lwezitro.

Inqaku elidibeneyo:
Ukutya okutyisayo

Ukunganyamezelani kweLactose

Ukunganyamezeli kweLactose akusoloko kudityaniswa nokungaguquki komzimba apho kubangela urhudo okanye ukuhlanza. Ukunganyamezeli kunokubangela ukudumba kwesisu kwaye elona ncedo kukujonga ukuba sisizathu na. Ukuphelisa ukusetyenziswa kwayo nayiphi na imveliso yobisi ekutyeni malunga neeveki ezininzi kwaye ubone ukuba inxalenye yengxaki iye yasonjululwa.

Isisu esiqhumayo: amaqhinga okuyisombulula

Ukufumana isisindo

Ukunyuka kobunzima kunye namafutha asekuhlaleni kwisisu kuya kuba ngaphezu kwezizathu ezaneleyo zokudala ukugcinwa kwamanzi. Lixesha lokuba wenze utshintsho kwindlela yokutya kwaye uzame ukuya kwamanye amacebiso esiwachaze ngokweenkcukacha. Sinokusebenzisa ezinye iingcebiso esizichaza ngezantsi.

Ukutya kunye nemikhwa esinokuyiphepha

Kukho oko kuphephe ukutya ukutya okucoliweyo, okutyebileyo kwiswekile kunye neecarbohydrates. Ukuyiqonda ngakumbi, xa udla i-pasta, isonka esimhlophe, i-pastries okanye irayisi, umzimba uvame ukugcina i-glycogen (uhlobo lwe-carbohydrate) kunye namanzi. Ulwelo olugcinayo luya kuphinda kathathu inxalenye ye-glycogen kwaye ke isizathu sokugcinwa kwamanzi.

Kwakhona kuphephe ukutya iisaladi ebusuku. Ukuthatha kwayo ngeli xesha kunokudala ukugaya okucothayo kunye nobunzima kwaye oku kuya kubangela ukudumba esiswini. Faka endaweni yokutyiwa kwezi mifuno zikrwada xa ziphekwa ngomphunga.

Musa ukutya ukutya okunkonkxiweyo okanye okuphekwe kwangaphambili, kuba ziqulethe ipesenti ephezulu yetyuwa kwaye zibangela ukugcinwa kwamanzi. Ukuba uza kutya imifuno, ungayihlamba phambi kokuba uyitye ukuze uphelise le tyuwa igqithisileyo.

Izimuncumuncu ezifana ne-sorbitol, i-mannitol, okanye i-xylitol nazo zidala ukudumba. Ezi zinto zifikelela kumathumbu amakhulu kwaye iibhaktheriya zidla kuyo, zibangele ukudumba.

Kuphephe ukusela utywala ngokubanzi. Ibhiya sesinye seziselo ezidumba kakhulu. Ukuba into oyithanda kakhulu kukuzipha into encinci, inokutshintshwa yiglasi yewayini.

Isisu esiqhumayo: amaqhinga okuyisombulula

Kubandakanya iiprobiotics, izongezo zokugaya ukutya kunye ne-prebiotics. Yiyiphi enye yazo? Iiprobiotics zezo zidlo eziqulethe iibhaktheriya "ezilungileyo" kwaye zinceda ukulawula amathumbu. Sinokuzifumana kwi-yogurt, i-kefir kunye ne-sauerkraut. I-prebiotics kukutya kweeprobiotics kwaye ziqulethwe kukutya okufana ne-asparagus, ibhanana, i-artichoke okanye i-oatmeal.

Fumana i-massage yesisu Nangona kungabonakali ngathi, ukuba uyayenza yonke imihla uya kuvula izihlunu zamathumbu kwaye uncede ukunciphisa ukuvuvukala. Kufuneka uphulule ngendlela ejikelezayo ngendlela ye-clockwise, apho kufuneka ugqume isisu sonke ukuya kumbindi.

Ukuzivocavoca umzimba ngoyena mhlobo ulungileyo. Ukuba awunalo ixesha lokuya kwindawo yokuzivocavoca, ukuhamba yonke imihla ubuncinane isiqingatha seyure kuya kunceda kakhulu. Ngale ndlela siya kuvula intshukumo yamathumbu, uya kuvula unikezelo lwegazi kwaye ngaphezu kwako konke uya kutshisa ezo khalori ezongezelelweyo.


Umxholo wenqaku uyabambelela kwimigaqo yethu imigaqo yokuziphatha yokuhlela. Ukuxela impazamo cofa apha.

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  1. Uxanduva lwedatha: UMiguel Ángel Gatón
  2. Injongo yedatha: Ulawulo lwe-SPAM, ulawulo lwezimvo.
  3. Umthetho: Imvume yakho
  4. Unxibelelwano lwedatha: Idatha ayizukuhanjiswa kubantu besithathu ngaphandle koxanduva lomthetho.
  5. Ukugcinwa kweenkcukacha
  6. Amalungelo: Ngalo naliphi na ixesha unganciphisa, uphinde uphinde ucime ulwazi lwakho.