Kodi Chimafulumizitsa Digestion ndi Chiyani? Njira 12 Zosavuta Zofulumizitsa Digestion

Nthawi ndi nthawi timakhala ndi vuto la kugaya chakudya monga mpweya, kutentha pamtima, nseru, kudzimbidwa kapena kutsekula m'mimba. Kufulumizitsa chimbudzi kumathandiza kuchepetsa mavutowa. Njira yochitira izi ndikusamalira kadyedwe kaye. Kudya zakudya zopatsa thanzi sikuti kumangofulumizitsa chimbudzi komanso kumateteza thanzi lamatumbo. Ndiye nchiyani chimafulumizitsa chimbudzi? Nazi njira 12 zofulumizitsira chimbudzi…

Kodi Chimafulumizitsa Digestion ndi Chiyani?

• Idyani zakudya zachilengedwe

ma carbohydrate oyeretsedwalili ndi mafuta odzaza ndi zakudya zowonjezera. Izi zimayambitsa matenda am'mimba.

Mafuta a Trans amapezeka muzakudya zambiri zosinthidwa. Pamodzi ndi zotsatira zake zoipa pa thanzi la mtima, zimawonjezera chiopsezo chokhala ndi ulcerative colitis.

Zakumwa zokhala ndi ma calorie otsika komanso zakudya zokonzedwanso monga ayisikilimu zimakhala ndi zotsekemera zopanga zomwe zimayambitsa kugaya chakudya.

Kafukufuku wasayansi akuwonetsa kuti kudya zakudya zachilengedwe zomwe zili ndi michere yambiri monga mavitamini ndi mchere kumateteza ku matenda am'mimba. Choncho, idyani zakudya zachilengedwe m'malo mwa zakudya zosinthidwa kuti muchepetse chimbudzi.

• Idyani zakudya zamafuta

MiyoyoZimapindulitsa pa chimbudzi. Ulusi wosungunuka umatenga madzi ndikuwonjezera zambiri ku chimbudzi. Insoluble fiber imathandizira kusuntha chilichonse m'mimba. Zakudya zambiri za fiber; Amachepetsa chiopsezo cha matenda am'mimba monga zilonda zam'mimba, reflux, zotupa, diverticulitis. Prebioticsndi mtundu wa fiber womwe umadyetsa mabakiteriya athanzi am'matumbo. Zakudya zokhala ndi prebiotics zimachepetsa chiopsezo cha matenda otupa m'matumbo.

• Idyani mafuta abwino

M`pofunika kudya mafuta okwanira chimbudzi. Mafuta amaonetsetsa kuti mayamwidwe oyenera a zakudya. Zimathandizanso kuti chakudya chiziyenda m'mimba. Kuchuluka kwa mafuta kumachepetsa kudzimbidwa.

• Za madzi

Kumwa madzi otsika ndi chifukwa chofala cha kudzimbidwa. Akatswiri amalangiza kumwa 1.5-2 malita amadzimadzi opanda caffeine patsiku kuti apewe kudzimbidwa. Anthu omwe amakhala kumalo otentha komanso omwe amachita masewera olimbitsa thupi amafunikira zambiri.

• kuwongolera kupsinjika

Kusokonezeka maganizo imawononga dongosolo la m'mimba. Zimagwirizanitsidwa ndi zilonda zam'mimba, kutsegula m'mimba, kudzimbidwa ndi IBS. Mahomoni opanikizika amakhudza mwachindunji chimbudzi. Panthawi yovuta, magazi ndi mphamvu zimachotsedwa m'mimba. Njira yosinkhasinkha ndi yopumula yomwe imagwiritsidwa ntchito pakuwongolera kupsinjika kwapezeka kuti imathandizira zizindikiro mwa anthu omwe ali ndi IBS.

• idyani mosamala

Kudya mofulumira komanso mosasamala kumabweretsa kutupa, mpweya komanso kusanza. Kudya mosamala kumatanthauza kulabadira mbali zonse za chakudya chomwe mumadya komanso momwe mumadyera. Kafukufuku wasonyeza kuti kudya mosamala kumatha kuchepetsa vuto la m'mimba mwa anthu omwe ali ndi ulcerative colitis ndi IBS.

Kudya moyenera:

• Idyani pang'onopang'ono.
• Limbikitsani kudya mwa kuzimitsa TV kapena kompyuta.
• Samalani momwe chakudya chanu chimawonekera ndi kununkhiza pa mbale.
• Sankhani chakudya chilichonse mosamala.
• Samalirani mawonekedwe, kutentha, ndi kukoma kwa chakudya chanu.

• Tafunani chakudya bwinobwino

Kugaya chakudya kumayambira mkamwa. Mano amaswa chakudya kukhala tizidutswa ting’onoting’ono. Chifukwa chake, ma enzymes m'matumbo am'mimba amasweka bwino. Kusadya bwino kumachepetsa kuyamwa kwa michere.

Kutafuna kumatulutsa malovu, ndipo mukamatafuna nthawi yayitali, m'pamenenso malovu amapangidwa. Malovu amayamba kugaya chakudya pophwanya zakudya zina ndi mafuta m'kamwa mwako. Malovu a m’mimba amakhala ngati madzi osakaniza ndi chakudya cholimba kotero kuti amadutsa bwino m’matumbo.

Kutafuna chakudya bwino kumatulutsa malovu ochuluka kuti chigayidwe. Izi zimathandiza kupewa zizindikiro monga kudzimbidwa ndi kutentha pamtima.

• pitilirani

masewera olimbitsa thupi nthawi zonseNdi imodzi mwa njira zabwino kwambiri zofulumizitsira chimbudzi. Kafukufuku wina wa anthu athanzi adapeza kuti kuchita masewera olimbitsa thupi pang'ono, monga kupalasa njinga ndi kuthamanga, kumawonjezera nthawi yodutsa m'matumbo ndi 30%.

• Yesani asidi m'mimba

Asidi am'mimba ndi ofunikira kuti chimbudzi chikhale choyenera. Popanda asidi wokwanira, mumakumana ndi mavuto monga nseru, acid reflux, kutentha pamtima kapena kusanza. Kuchepa kwa asidi m'mimba kumatha chifukwa chogwiritsa ntchito kwambiri mankhwala ochepetsa acid.

Apple cider vinigaNdi njira yabwino yochepetsera asidi m'mimba. Koma kumwa vinyo wosasa kumatha kuwononga kwambiri m'mimba. Choncho, sakanizani supuni 1-2 (5-10 ml) ya apulo cider viniga mu kapu yaing'ono yamadzi. Imwani mutangotsala pang'ono kudya.

• idyani pang'onopang'ono

Mukapanda kulabadira za njala ndi kukhuta, mutha kukhala ndi mpweya, kutupa komanso kusadya bwino. Zimatenga mphindi 20 kuti ubongo uzindikire kuti m'mimba mwadzaza. Zimatenga nthawi kuti mahomoni otulutsidwa m'mimba afike ku ubongo. Choncho, idyani pang'onopang'ono ndipo samalani kuti mwakhuta bwanji. Izi zimalepheretsa kugaya chakudya.

• kusiya zizolowezi zoipa

Zizolowezi zoipa monga kusuta, kumwa mowa kwambiri komanso kudya usiku kwambiri sizothandiza pa thanzi. Izi zimayambitsa zovuta zina zomwe zimachitika m'mimba.

Kusuta kumawirikiza kawiri chiopsezo chokhala ndi acid reflux. Siyani kusuta kuti muchepetse vuto la m'mimba.

Mowa umawonjezera kupanga asidi m'mimba. Zimayambitsa kutentha kwa mtima, acid reflux ndi zilonda zam'mimba. Kumwa mowa mopitirira muyeso kumayambitsa magazi m'mimba. Kuchepetsa kumwa mowa kumathandiza kuthetsa mavuto am'mimba.

Kudya usiku kwambiri ndiyeno kugona kumabweretsa kutentha pamtima ndi kusadya bwino. Malizitsani kudya maola atatu kapena anayi musanagone.

• Idyani zakudya zam'mimba

Zakudya zina zimathandizira kugaya chakudya.

• Ma Probiotics: ma probioticsndi mabakiteriya opindulitsa omwe amathandizira chimbudzi poonjezera chiwerengero cha mabakiteriya athanzi m'matumbo. Mabakiteriya athanzi amenewa amathandiza kugaya chakudya pophwanya ulusi wosagayika womwe ungayambitse mpweya komanso kutupa. Amapezeka muzakudya zofufumitsa monga yogurt, kefir, sauerkraut.

• Glutamine: Glutaminendi amino acid yomwe imathandizira thanzi lamatumbo. Zapezeka kuti zimachepetsa matumbo am'mimba. Miyezo ya glutamine imakula mwa kudya zakudya monga Turkey, soya, mazira, ndi amondi.
• Zinc: nthakandi mchere wofunikira kuti m'matumbo athanzi. Akusowa kumabweretsa zosiyanasiyana m`mimba matenda. 

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