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Ityhefu yokutya (i-FP) sisifo esibangelwa kukutya esibangelwa kukuselwa kwamanzi angcolileyo okanye ukutya okuneebhaktiriya ezosulelayo, intsholongwane, iiparasites okanye ityhefu yazo. Iimpawu ezinjengorhudo, ukudumba okanye ukugabha ziqala ngeeyure. Iimpawu zetyhefu yokutya zinokuba mnene okanye zibe nzulu.
Unyango lwasekhaya lwetyhefu yokutya ikakhulu yeemeko ezinobulali. Banokunceda ukukhulula isisu kunye nokucoca ityhefu. Naku ukutya oza kukutya xa unetyhefu yokutya okanye iimpawu ezinobuthi zetyhefu yokutya.
1. Amanzi ecoconut
Amanzi ecoconut sisisombululo esincomekayo sokuvuselela amanzi njengoko isebenza ngenjongo yokutshintsha ii-electrolyte ezilahlekileyo. Iimpawu zokuqala ze-FP zihlala zigabha okanye urhudo olukhokelela kwilahleko ye-fluid kunye ne-electrolyte. Amanzi ecoconut anceda ukugcina / ukuzalisa amanqanaba olwelo kunye nokuthomalalisa isisu. I-lauric acid emanzini ecoconut inokunceda ekubulaleni izifo eziyingozi zokutya. [1]
Kwenziwe ntoni: Sela amanzi ecoconut kwakusasa ungatyanga.
2. Iti yejinja
Iti yejinja sisixhobo esikhawulezayo sokunciphisa iimpawu zetyhefu yokutya. Iiarhente zokulwa i-antimicrobial kwijinja zinokunceda ekulweni nezifo ezibangelwa kukutya kwaye zikhawuleze inkqubo yokubuyisela kwimeko yesiqhelo.
Kwenziwe ntoni: Lungisa iti yejinja ngokubilisa imifuno emanzini. Sebenzisa iikomityi ezi-2-3 ngosuku. Ungayixuba kunye nenani elincinci lobusi kwiziphumo ezingcono okanye uhlafune iqhekeza elincinci lejinja eluhlaza.
3. Ibhanana
Ukutya okungafunekiyo (ukutya okuthambileyo, okunamafutha asezantsi, ukutya okunesondlo esincinci kunye nokunganyisi) kuyacetyiswa ziingcali zonyango ukunyanga iimpawu zetyhefu yokutya. Ibhanana, iyazifanela ezi mfuno ngokugqibeleleyo kungoko inokunceda ekunyangeni isicaphucaphu, urhudo, ukugabha, ukuqaqanjelwa sisisu kunye nalo naluphi na uhlobo lokuphazamiseka kwamathumbu okubangelwe yi-FP. [Mbini]
Kwenziwe ntoni: Yitya ibhanana evuthiweyo 1-2 amaxesha ngemini okanye njengoko kufuneka ngokuxhomekeke kumlomo.
4. Ijusi yeTulsi
I-Tulsi ineemveliso ezininzi eziphilayo ezisebenzayo. Iiarhente ze-antimicrobial kwi-tulsi zithintela ukukhula kweStaphylococcus aureus, intsholongwane edla ngokubangela i-FP. Amagqabi e-Tulsi anokunceda ukunciphisa iintlungu zesisu ezinxulumene neentsholongwane zokutya. [3]
Kwenziwe ntoni: Bilisa amaqabunga ambalwa e-tulsi emanzini kwaye ulungiselele amanzi e-tulsi. Unokuwaphula amagqabi ukuze ukhuphe i-tsp yejusi, uwaxube kunye nenani elincinci lobusi kunye nokutya.
5. Isiphithiphithi
Esi siqholo sityheli simthubi sinezinto ezininzi eziluncedo. Isifundo sibonisile ukuba i-curcumin, umgaqo we-curcuminoid kwi-turmeric une-antibacterial kunye ne-antiviral activity ngokuchasene neentlobo ezahlukeneyo ze-Staphylococcus bacteria. Inokukunceda ukuphumla isisu kunye nokunciphisa iimpawu ze-FP kunye nokunyusa amajoni omzimba ukuze achache ngokukhawuleza. [4]
Kwenziwe ntoni: Sela amanzi amdaka rhoqo kusasa.
6. Iitapile ezicujiweyo
Iitapile ezicujiweyo / ezibilisiweyo zilunge kakuhle kwisidlo esithambileyo nesithambileyo esinceda ukulawula urhudo olunxulunyaniswa ne-FP. I-bland flavour yeetapile ezicujiweyo ithintela ukuqaqanjelwa ngakumbi kwesisu kwaye inceda ekucoleni ukutya.
Kwenziwe ntoni: Bilisa iitapile, susa i-peel yaso, usike kwaye uyidle ngetyuwa ityuwa ukuze uyingcamle.
7. Igalikhi Ngamanzi
Igalikhi ilayishwe ngamachiza okubulala iintsholongwane. Ukusetyenziswa kwayo kunokunceda ukubulala iintsholongwane ezijongene ne-FP kunye nokunyanga isifo sohudo kunye nokugaya okungafanelekanga.
Kwenziwe ntoni: Thatha i-clove yegalikhi ngeglasi yamanzi kusasa.
8. Imbewu yeFenugreek
Imbewu ye-Fenugreek (methi) inokunyanga okanye inciphise iimpawu ze-FP ezinje ngokuqaqamba kwentliziyo, ukungaginyi, iintlungu esiswini, ukuphelelwa ngumdla wokutya kunye norhudo. Iipropathi zendalo zokwetyisa zinceda ukuthoba isisu kunye namathumbu kunye nokunyusa imetabolism yokufumana kwakhona ngokukhawuleza.
Kwenziwe ntoni: Yomile imbewu eyomileyo imizuzu emi-1-2 uze uyixube. Hlanganisa itispuni 1 yefenugreek yomgubo emanzini afudumeleyo kwaye usele rhoqo kusasa.
9.Iviniga yeglasi yeApple (i-ACV)
Iviniga yeApple cider inefuthe lealkali ngenxa yendlela edityaniswe ngayo emzimbeni, nangona ineasidi kwindalo. Ke, inokunciphisa iimpawu ezahlukeneyo zetyhefu yokutya. Inokuthomalalisa ulwelwesi lwesisu, ibulale iintsholongwane kwaye inike isiqabu esikhawulezayo kwiimpawu ze-FP.
Kwenziwe ntoni: Hlanganisa itispuni ye-ACV kwiglasi yamanzi ashushu kwaye udle amaxesha ama-1-2 ngemini.
10. Ijusi yelamuni
Ijusi yelamuni inemisebenzi elwa neentsholongwane ngokuchasene neentlobo ezininzi zeentsholongwane ezinxulumene ne-FP, ngakumbi iStaphylococcus aureus. Ukutya incindi yelamuni kunokunika isiqabu esiswini kwaye kuncede ukukhupha iintsholongwane. [5] Kungenxa yoko le nto, ithathwa njengenye yezona zilungiso zilungileyo zasekhaya kwiimpawu zetyhefu yokutya.
Kwenziwe ntoni: Hlanganisa ijusi yelamuni emanzini afudumeleyo kwaye udle kwakusasa.
11.Cumin Imbewu (Jeera)
Imbewu ye-Cumin inokunceda ukunciphisa ukungonwabi esiswini kunye nentlungu ebangelwe yi-FP. Ziyanceda nokucoca inkqubo yokwetyisa ngexesha elifutshane.
Kwenziwe ntoni: Ungayifaka imbewu emanzini ubusuku bonke kwaye uyisebenzise kusasa okanye ubilise itispuni lembewu emanzini kwaye uyidle.
12. Ilayisi Okanye Amanzi Elayisi
Amanzi erayisi lolona khetho lokutya lubalaseleyo lokuthintela umzimba wakho ekungabikho emzimbeni. Inokukunceda ukubuyisela ulwelo olulahlekileyo ngenxa yokugabha okanye urhudo olunxulumene ne-FP. Amanzi erayisi anciphisa ubungakanani kunye nomthamo wesitulo kunye nokubuyisa inkqubo yokwetyisa.
Kwenziwe ntoni: Thatha amacephe ama-3 erayisi kunye neekomityi ezimbini zamanzi. Ubilise kwaye xa isisombululo sijika sinobisi, sula amanzi kwaye usele xa sele selehlile.
13. Oats
I-oats ene-fiber esezantsi inokuba lukhetho olufanelekileyo ngexesha lokutya ityhefu njengoko ii-oats zinokunceda ukuzinzisa isisu kunye nokunciphisa iimpawu ezininzi zesisu esibuhlungu esibangelwa yi-FP. Zizaliswe zizondlo kwaye zinokunceda ukuphucula ukusebenza komzimba.
Kwenziwe ntoni: Nokuba ubilise i-oats emanzini okanye cwina ubusuku kwaye udle kusasa.
14. Iphayinaphu
Iinanapple iqulethe i-enzyme ebizwa ngokuba yi-bromelain eqhuba ukugaya. Lunyango lwendalo lweengxaki ezininzi zokwetyisa, ezinjengokudumba, urhudo kunye nesicaphucaphu. [6] Iphayinaphu yenye yezona zilungiso zisemgangathweni zekhaya kwiimpawu zokutya zetyhefu.
Kwenziwe ntoni: Sebenzisa isitya sepinapple esitsha ukuba ubona urhudo kanye emva kwesidlo.
15. Ibhatata emnandi
Ibhatata emhlophe iqulethe isixa esikhulu sefayibha enyibilikayo ecekiseka lula sisisu. Ikwanayo ne potassium enceda ukugcina i-electrolyte elahlekileyo. Ikwaphucula kwakhona isisu esinegalelo ekucoleni ukutya okunempilo.
Kwenziwe ntoni: Bilisa iitapile kunye nokutya emva kokuzihluza. Ungongeza ityuwa ngencasa engcono.
16. iyogathi
I-yoghurt ityebile kwiiprobiotiki ezinceda ukugcina izityalo eziqhelekileyo zamathumbu. Ukusetyenziswa kweyogathi enamafutha asezantsi kunokunceda ekususeni urhudo kwaye kusithomalalise isisu. [7] Kodwa lumka ngolu khetho njengoko i-lactose (iswekile efumaneka kwiimveliso zobisi) ngamanye amaxesha inokwandisa iimpawu zesisu.
Kwenziwe ntoni: Sebenzisa i-yoghurt enamafutha asezantsi xa ubona iimpawu ze-FP.
17. Isoda yokubhaka
Isoda yokubhaka sisidambisi esincomekayo esinokunika isiqabu ngokukhawuleza kwiingxaki zesisu ezibangelwa yi-FP. Inceda ukukhulula iimpawu ezinjengokutsha kwentliziyo, i-asidi reflux kwaye iququzelele ukwetyisa. Isilumkiso, kunqande ukukuthatha ngokweqile njengoko kunokubangela okunye ukungaqheleki njengokuqhinwa. [8]
Kwenziwe ntoni: Hlanganisa malunga neyesine tsp yesoda yokubhaka kwiglasi yamanzi kwaye unayo. Thatha ubuncinci emva kweyure enye ukusuka kwisidlo.
18. Iorenji
I-Orenji sisiqhamo se-citrus esinokunceda ukuzinzisa isisu ngexesha elifutshane. Isilumkiso, thintela ukuthatha izixa ezigugileyo njengoko kunokonyusa ukuqaqamba kwentliziyo kunye ne-asidi reflux.
Kwenziwe ntoni: Sebenzisa iziqwenga ezimbalwa zeorenji ukuba ubona iimpawu zeFP emva kwesidlo. Kunqande ukuyithatha esiswini esingenanto.
19. Sthandwa
Ubusi yintsholongwane yendalo enokukunceda ukubulala iintsholongwane ezinoxanduva lwe-FP. Inceda urhudo, ukungaginywa nto, i-asidi ye-asidi, ukudumba kunye nokunye ukuphazamiseka kokugaya ukutya. Yiyo loo nto, ubusi buthathwa njengenye yezona ndlela zilungileyo zokunyanga ityhefu yokutya.
Kwenziwe ntoni: Sebenzisa i-tsp yobusi ubuncinci kathathu ngemini.
20. Imbewu yeFennel
Izibonelelo ezimangalisayo zembewu yefennel yesisu ziyaziwa. Ziyekelela izihlunu zesisu, zinciphise ukuqunjelwa kwaye zithintele ukuqaqamba kwesisu.
Kwenziwe ntoni: Lungiselela iti yembewu yefennel ngokongeza itispuni lembewu yefennel emanzini kunye nokubilisa. Kuphephe ukuchitha izixa ezigqithileyo.
21. Ioyile yeOregano
Iimpawu zendalo ezichasene ne-oregano yeoyile zinokunceda ukulwa neebhaktheriya ezibangela i-FP. Kuyanceda ekuguleni kunye nokuphucula iimpawu ezinjengeentlungu kunye nesifo sohudo. [9]
Kwenziwe ntoni: Thela i-1-2 yehla yeoyile ye-oregano kwikomityi yamanzi kwaye uyisebenzise. Iioyile ezibalulekileyo zinokubangela iziphumo ebezingalindelekanga ezithile. Kungcono ukubonisana nengcali yezempilo ngaphambili.
22. Iti yePeppermint
Iti yePeppermint inokupholisa isisu esibuhlungu esibangelwa yi-FP kunye nokuhambisa amanzi emzimbeni. Iti iyasothula isibindi kwaye iphucula ukwetyisa.
Kwenziwe ntoni: Sip iti ye-peppermint phakathi kokutya.
23. Isikhova
Iiclove zinceda ukukhulula isicaphucaphu kwaye zibalulekile ekwetyisweni. Umsebenzi we-antimicrobial of the herb unokunceda ukubulala iibhaktheriya ezaziwayo ngokubangela i-FP.
Kwenziwe ntoni: Hlafuna enye okanye ezibini zomntu xa ubona iimpawu zeFP. Unokwenza iti ngokubilisa ii-clove ezimbalwa emanzini.
24. Isinamon
ICinnamon inokunceda ukulwa neempawu ze-FP, ngakumbi isicaphucaphu kunye nokugabha. Ukusebenza kwayo ngokuchasene ne-E. Coli bacteria nako kunokunceda ekuphatheni imeko ngexesha elifutshane.
Kwenziwe ntoni: Bilisa iziqwenga ezimbalwa zesinamoni emanzini kwaye uzidle. Yongeza ubusi ngohlobo olungcono.
25. Iti yeChamomile
Iti yaziwa ngokuthomalalisa izihlunu zokwetyisa kwaye inokukunceda ukunyanga iimpawu ze-FP ezifana norhudo, ukugabha, isicaphucaphu, ukuqunjelwa kunye nokugaya. [10]
Kwenziwe ntoni: Lungisa iti ye-chamomile ngokongeza itispuni yamagqabi omisiweyo kwikomityi yamanzi kwaye ubilise.
Ukutya okuThintelweyo xa ityhefu yokutya
- Kofu
- Utywala
- Ukutya okuqhubekekayo njengeetshiphusi
- Ukutya okunezinongo
- Iimveliso zederi
- Ukutya okunamafutha
Ii-FAQ eziqhelekileyo
1. Ithatha ixesha elingakanani ityhefu yokutya?
Iimpawu zetyhefu yokutya njengokugabha kunye norhudo zihlala zihlala usuku olunye okanye ezimbini. Unyango lwasekhaya olulula njengamanzi ecoconut, incindi yelamuni, ibhanana kunye namanzi e-tulsi anokunceda ukunciphisa iimpawu kunye nokukhawulezisa ukubuyela kwimeko yesiqhelo. Nangona kunjalo, ukuba iimpawu ze-FP zigqithile kwiintsuku ezimbini, kungcono ukudibana nengcali yezonyango.
2. Ndingatya ntoni xa ndinetyhefu yokutya?
Ukuba unokutya okunetyhefu, kungcono ukuba utye ukutya okungafunekiyo okufana nebhanana, irayisi okanye amanye amanqatha asezantsi, ukutya okungekho ziqholo nokutya okunefayibha. Sela ulwelo olunceda ukuthoba isisu njengamanzi ecoconut, ijusi yebasil, ijinja okanye amanzi e-turmeric.
Karthika ThirugnanamUgqirha wezonyango kunye noDyitiI-MS, i-RDN (i-USA) Yazi ngakumbi
