Chii Chinomhanyisa Kugaya? 12 Nzira Dzakareruka dzekumhanyisa Digestion

Nguva nenguva tinosangana nematambudziko ekugaya zvisina kugadzikana segasi, chirungurira, kuda kurutsa, kupererwa nemimba kana manyoka. Kukurumidza kugaya kunobatsira kuderedza matambudziko aya. Nzira yekuita izvi ndeyekuteerera kune hutano kutanga. Kudya kudya kunovaka muviri hakungokurumidzi kugaya asi kunodzivirira hutano hwematumbu. Saka chii chinokurumidza kugaya? Hedzino gumi nembiri nzira dziri nyore dzekukurumidza kugaya ...

Chii Chinomhanyisa Kugaya?

• Idya zvokudya zvepanyama

makabhohaidhiretsi akacheneswaine mafuta akazara uye zvokudya zvinowedzera. Izvi zvinokonzera zvirwere zvekugaya.

Trans mafuta inowanikwa muzvikafu zvakawanda zvakagayiwa. Pamwe chete nemigumisiro yaro yakaipa pahutano hwemwoyo, inowedzera mukana wekuita ulcerative colitis.

Zvinwiwa zvakaderera-calori uye zvikafu zvakagadzikiswa senge ice cream zvine zvinotapira zvekugadzira zvinokonzeresa matambudziko ekugaya.

Zvidzidzo zveSainzi zvinoratidza kuti kudya chikafu chemusikirwo chine huwandu hwakanyanya hwekudya senge mavhitamini nemamineral zvinodzivirira kubva kuzvirwere zvekugaya. Nokudaro, idya zvokudya zvepanyama panzvimbo yezvokudya zvakagayiwa kuti ukurumidze kugaya.

• Idya zvokudya zvine fibrous

LifInobatsira pakugaya. Soluble fiber inotora mvura uye inowedzera kuwanda kune chituru. Insoluble fiber inobatsira kufambisa zvese zviri mudumbu rekudya. High fiber kudya; Inoderedza njodzi yezvirwere zvekudya senge maronda, reflux, hemorrhoids, diverticulitis. Prebioticsimhando yefiber inodyisa hutano hwehuturu hwehutachiona. Zvokudya zvine prebiotics zvinoderedza njodzi yekuzvimba bowel chirwere.

• Kudya mafuta ane hutano

Zvakakosha kudya mafuta akakwana ekugaya. Mafuta anovimbisa kubatwa kwakakodzera kwezvinovaka muviri. Inoitawo kuti chikafu chifambe nemudumbu. Kuwedzera kushandiswa kwemafuta kunobvisa kuvimbiswa.

• Zvemvura

Kunwa mvura shoma ndicho chikonzero chinowanzokonzera kuvimbiswa. Nyanzvi dzinokurudzira kunwa 1.5-2 malita emvura ine decaffeinated pazuva kudzivirira kuvimbiswa. Avo vanogara munzvimbo inopisa uye avo vanoita maekisesaizi akasimba vanoda zvakawanda.

• kudzora kushushikana

Kushungurudzika kukuvadza chirongwa chekudya. Inobatanidzwa nemaronda emudumbu, manyoka, kuvimbiswa uye IBS. Mahormone ekushushikana anokanganisa kugaya. Munguva dzekutambudzika, ropa uye simba zvinobviswa kubva mudumbu rekudya. Nzira yekufungisisa uye yekuzorora inoshandiswa mukugadzirisa kushungurudzika yakawanikwa kuvandudza zviratidzo muvanhu vane IBS.

• idya nokungwarira

Kudya nekukurumidza uye zvisina hanya kunotungamirira kukuputika, gasi uye indigestion. Kudya nepfungwa kunoreva kuterera kune ese maficha echikafu chaunodya uye maitiro ekudya. Zvidzidzo zvakaratidza kuti kudya zvine musoro kunogona kuderedza nyaya dzekugaya muvanhu vane ulcerative colitis uye IBS.

Nekudya zvine hungwaru:

• Idya zvishoma nezvishoma.
• Tarisa pakudya nekudzima TV kana komputa.
• Ngwarira kuti chikafu chako chinotaridzika sei uye chinonhuwa sei mundiro.
• Sarudza chikafu chimwe nechimwe uchiziva.
• Chenjerera magadzirirwo, tembiricha, uye kuravira kwechikafu chako.

• Nyatsotsenga zvokudya

Kugaya kunotanga mumuromo. Mazino anotsemura chikafu kuita zvidimbu zvidiki. Saka, ma enzymes ari muhurongwa hwekugaya ari nani kuputswa. Kutsenga kusina kunaka kunoderedza kutorwa kwechikafu.

Kutsenga kunobudisa mate, uye ukarebesa kutsenga kunoita kuti mate awanda. Mate anotanga kugaya nekupwanya mamwe macarbohydrates nemafuta ari mumuromo mako. Mate ari mudumbu anoita semvura yakasanganiswa nechikafu chakasimba kuitira kuti apinde zvakanaka muura.

Kutsenga zvokudya zvakakwana kunobudisa mate akawanda nokuda kwokugaya. Izvi zvinobatsira kudzivirira zviratidzo zvakaita se indigestion uye chirungurira.

• fambira mberi

kurovedza muviri nguva dzoseNdiyo imwe yedzakanakisa nzira dzekumhanyisa kugaya. Imwe ongororo muvanhu vane hutano yakawana kuti kurovedza muviri zvine mwero, sekuchovha bhasikoro uye kumhanya, kwakawedzera intestinal yekufambisa nguva ne30%.

• Balance acid yemudumbu

Asidhi yemudumbu yakakosha pakudya kwakakodzera. Pasina acid yakakwana, unosangana nematambudziko akaita seane, acid reflux, chirungurira kana kusadya. Kuderera kweasidhi yemudumbu kunogona kukonzerwa nekunyanya kushandiswa kwemishonga inoderedza asidi.

Apple cider vhinigaIyo inzira inoshanda yekuenzanisa mudumbu acid. Asi kunwa vhiniga kunogona kuva nemigumisiro yakaipa pamagetsi ekudya. Saka, funganisa 1-2 mashupuni (5-10 ml) yeapuro cider vhiniga mugirazi duku remvura. Inwai musati madya.

• idya zvishoma nezvishoma

Kana ukasaterera nzara uye kuguta, unogona kusangana negasi, kuputika nekuzvimba. Zvinotora maminitsi makumi maviri kuti uropi huzive kuti mudumbu makazara. Zvinotora nguva kuti mahormone anoburitswa nemudumbu asvike kuuropi. Naizvozvo, idya zvishoma nezvishoma uye rangarira kuti wakaguta sei. Izvi zvinodzivirira matambudziko ekugaya.

• siya tsika dzakaipa

Tsika dzakaipa dzakadai sekusvuta, kunwa doro rakawandisa uye kudya pakati pehusiku hazvina kunaka kuhutano hwese. Izvi zvinokonzeresa zvimwe zvinowanzoitika nyaya dzekugaya.

Kusvuta kunowedzera kaviri njodzi yekuvandudza acid reflux. Rega kusvuta kuderedza dambudziko rekugaya.

Doro rinowedzera kugadzirwa kweasidhi mudumbu. Zvinokonzera chirungurira, acid reflux uye maronda emudumbu. Kunwa doro zvakanyanya kunokonzera kubuda ropa mudumbu. Kuderedza kunwa doro kunobatsira kugadzirisa matambudziko ekugaya.

Kudya pakati pehusiku uyezve kurara kunotungamirira kuchirungurira uye kusadya zvakanaka. Pedza kudya maawa matatu kana mana usati warara.

• Idya zvokudya zvinogayiwa

Zvimwe zvinovaka muviri zvinobatsira kutsigira digestive system.

• Probiotics: probioticsmabhakitiriya anobatsira anotsigira kugaya nekuwedzera huwandu hwehutachiona hune hutano mumatumbo. Aya mabhakitiriya ane hutano anobatsira kugaya nekupwanya fiber isingagadzike iyo inogona kukonzera gasi uye kuputika. Inowanikwa muzvokudya zvakaviriswa zvakadai seyoghurt, kefir, sauerkraut.

• Glutamine: Glutamineis amino acid inotsigira hutano hwematumbo. Yakawanikwa kuderedza intestinal permeability. Glutamine mazinga anowedzera nekudya chikafu senge turkey, soya bhinzi, mazai, uye maarumondi.
• Zinc: zen'eiminerari yakakosha kune hutano ura. Kushaikwa kwayo kunotungamirira kuzvirwere zvakasiyana-siyana zvedumbu. 

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