Ukwetyisa okungathathi ntweni: Iimpawu, oonobangela kunye noncedo lwasekhaya

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

Ngaphandle nje

• 5 iiyure ezidlulileyo Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala
• 
• Iiyure eziyi-6 ezidlulileyo U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
• Iiyure eziyi-8 ezidlulileyo I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHlala kwakho kunye neeCelebs-eziPhefumlelweyo zeSuti
• Iiyure ezili-11 ezidlulileyo I-Horoscope yemihla ngemihla: 13 Epreli 2021

Ungaphoswa

• Iindaba Abaqeqeshi baseMelika bakhokelela kwizifundo zesiNgesi zabahlohli baseIndiya
• Imidlalo I-IPL 2021: Ndisebenze ukubetha kwam emva kokungahoywa kwifandesi ka-2018, utshilo uHarshal Patel
• EzeMali Ixabiso leGolide liwe ngokungekho xhala kwiiNBFCs, iibhanki kufuneka ziBukele
• Itekhnoloji Amatyala e-AGR kunye nefandesi yakutshanje yeSpectrum enokuthi ichaphazele icandelo leTelecom
• Iimuvi UGudi Padwa 2021: UMadhuri Dixit ukhumbula ukubhiyozela uMnyhadala weAuspicious kunye nosapho lwakhe
• Iimoto Mahindra Thar Ukubhukisha ukuwela i-50 000 Milestone kwiinyanga nje ezintandathu
• Imfundo Isiphumo sokugqibela sama-2021 samapolisa e-Bihar Bihar
• Ukuhamba Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli

Inkqubo yokwetyisa esempilweni sisiphumo sokutya okusempilweni kunye nendlela yokuphila. Inkqubo yokwetyisa komntu luthotho oluntsonkothileyo lwamalungu kunye namadlala enzelwe ukulungisa ukutya. Ukuvelisa amandla ekutyeni esikutyayo, umzimba kufuneka ukwahlule ukutya kube ziimolekyuli ezincinci ezinokufunxwa kwaye zisetyenziselwe imisebenzi eyahlukeneyo yomzimba. Kukwabalulekile ukukhupha inkunkuma emzimbeni wethu.

Iingxaki zokugaya zixhaphake kakhulu, ngakumbi phakathi kwabo basebenzisa ukutya okugcadiweyo kunye nokutya okwetyisi okanye ukutya okunzima. Ngokujikeleze umntu omnye kwabane e-India bayachaphazeleka ngenxa yeengxaki zokwetyisa [1] [Mbini] .

Iingxaki zokugaya okanye ukugaya okubuthathaka kunokwenzeka xa ukutya kungagaywanga kakuhle okanye ngenxa yeengxaki ezinje ngesifo se-gastroesophageal reflux, izilonda okanye isifo se-gallbladder, imiba ye-bile okanye ukunganyamezelani kokutya, okunokubangela iimpawu ezinjengokuqunjelwa, igesi, isicaphucaphu, ukugabha , ndiziva ndihluthi emva kwesidlo, okanye ukutshisa iintlungu esifubeni kunye nesisu [3] [4] .

Namhlanje, siza kujonga ntoni wea k ukwetyisa kwaye ungayenza njani indlela yokwetyisa.

Kuthetha Ukuthini ukuba noTyetyiso oluThathaka?

Ndicinga ukuba kukhuselekile ukucebisa ukuba phantse sonke siye sanengxaki yokugaya ukutya ngamanye amaxesha njengesisu esikhathazekileyo, ukuziva ugcobekile okanye ukudumba, isicaphucaphu , ukuqhina okanye urhudo. Njengoko igama libonisa, ukwetyisa okubuthathaka kuxa inkqubo yakho yokwetyisa ingasebenzi ngendlela efanayo neyomntu ophilileyo kwaye ibangela ukucaphuka nokungonwabi [5] .

Ukuba une-digestion ebuthathaka, apho inkqubo yakho yokwetyisa isilela ukusebenza ngesiqhelo, unokufumana isitshisa kwinto engalindelekanga (kunye neentloni) yokudlula kwerhasi nangaphezulu. Ukucola okungalunganga ngokuthe cwaka kukhokelela kwiimeko ezininzi zempilo enkenenkene migraines ixhala, ukudakumba , onokhwekhwe, amabala, intlungu edibeneyo kunye nokwaliwa [6] . Kungoko ukutya okuphazamisa inkqubo yokugaya ukutya kufuneka kusetyenziswe ngobuninzi okanye kuthintelwe ngokupheleleyo.

Isebenza njani inkqubo yokwetyisa?

[Umfanekiso ngoncedo: Wiki]

Ngaphambi kokungena kumxholo we ukwetyisa okubuthathaka , kufuneka uqonde isebenza njani inkqubo yokwetyisa . Ukwetyiswa yinkqubo ende ebandakanya kungekuphela nje isisu sakho kodwa namalungu amaninzi enza indlela yokwetyisa [7] [8] .

• Ukwetyisa kuqala emlonyeni, apho amathe ayaphula ukutya ngelixa uhlafuna.
• Xa ukutya kuginyiwe, ukutya okuhlafunwayo kufudukela kumqala, odibanisa umqala wakho nesisu.
• Ukutya kutyhalwa phantsi yimisipha kwi-esophagus ukuya kwi-valve ephantsi kwe-esophagus.
• Ukufikelela kwisisu, isisu seasidi sikuphula ukutya sikuse kwisisu esincinci.
• Kwisisu esincinci, iincindi zokwetyisa ezivela kumalungu aliqela, njengepancreas kunye nenyongo yokuqhekeza ukutya ngakumbi kwaye izakhamzimba zifunxwa.
• Eseleyo iya emathunjini amakhulu, apho onke amanzi etsala.
• Into esele ishiyekile yinkunkuma, ephuma emzimbeni wakho nge-rectum kunye ne-anus.

Nantsi indlela a inkqubo yokwetyisa esempilweni ngokwesiqhelo kwenzeka. Kwimeko yomntu onokwetyisa okubuthathaka, iingxaki zinokwenzeka naphi na apha endleleni [9] .

Zintoni Oonobangela Bokugaya Buthathaka?

Nalu uluhlu lwezinye zezona zinto zixhaphakileyo zokugaya ukutya.

Ukutya okungenampilo Ukutya okuqulethwe kukutya okucutshungulwayo, ukutya okungenamsoco okanye into enexabiso eliphakamileyo leecarbohydrate, iswekile ecoliweyo, ityuwa namafutha kungakhokelela kwinkqubo yokugaya ukutya engeyiyo [10] . Ukutya okuphantsi kwizakhamzimba ezifanelekileyo kunokucothisa inkqubo yokugaya ukutya kwaye kubangele ukuqunjelwa kunye nesifo sengqondo samathumbu [Shumi elinanye] .

Ukungabikho kwemisebenzi yomzimba : Ukuhlala phantsi kunokubangela ukukhula kwezifo ezingaphezulu kwamashumi amane ezaziwayo kunye nezinganyangekiyo ezinje ngesifo sentliziyo, uhlobo lwesifo seswekile, ukutyeba kakhulu, ukugula ngengqondo, isifo sengqondo esixhalabisayo kunye neentlobo ezahlukeneyo zomhlaza. [12] . Ukungabikho kwemisebenzi eqhelekileyo yomzimba kunokuyenza buthathaka inkqubo yokugaya ukutya [13] , njengoko izifundo ziye zabonisa ngokungaguqukiyo ukuba irejimeni yomthambo rhoqo inokunceda ukunyanga ukuqhina kunye nokukhuthaza ukwetyisa okunempilo [14] .

Ukunqongophala kweziqhamo kunye nemifuno ekutyeni : Ayizondaba ukuba iziqhamo kunye nemifuno zibalulekile ekugcineni ukutya okunempilo. Ukutya okumbalwa okanye ukungabikho kwemifuno kunye neziqhamo kunokukhokelela ekuqunjelweni nakwezinye izifo zokugaya [Shumi elinantlanu] . Ifayibha efumaneka kwiziqhamo kunye nemifuno idlala indima ebalulekileyo ekugcineni isisu sebacteria.

Ukungabikho kobuthongo Ukunqongophala kokulala sesona sizathu siphambili sokwanda kokutya, okunokuthi kwandise ngokuthe ngqo umngcipheko wokucola ukutya okubuthathaka [16] . Ngaphandle kokulangazelela amashwamshwam angenampilo ngelixa ungalali ebusuku, ngequbuliso le mikhwa ingalunganga yokutya ibangela ukuhla kwamanqanaba eehomoni nawo. Ukungalali ngokwaneleyo kunokukhokelela kwimicimbi enxulumene nokugaya ukutya ezinje ngesifo se-reflux se-gastroesophageal, isifo samathumbu esikruqulayo kunye ne-dyspepsia esebenzayo [17] [18] .

Ukungonelanga kwamanzi Uhlolisiso lubonisa ukuba ukungabikho kwamanzi emzimbeni yenye yezona zinto zikhokelela kwinkqubo yokugaya ukutya engenampilo, enokuthi ikhokelele ekuqunjweni, isisu kunye ne-asidi Reflux kuba isisu asinawo amanzi aneleyo okuvelisa i-asidi yokwetyisa efunekayo ukwetyisa ukutya kwakho. [19] . Uninzi lwabantu abadala abasempilweni kufuneka basele ubuncinci iiglasi ezisi-7 ukuya kwezi-8 zamanzi yonke imihla kwaye banokufuna ngaphezulu ukuba baphila xa kushushu okanye xa umntu esenza imisebenzi enzima.

Ukutya kakhulu : Esinye sezizathu eziphambili zokwetyisa okubuthathaka, ukutya kakhulu kunciphisa inkqubo yokwetyisa ebangela ukuba ukutya okutyileyo kuhlala esiswini ixesha elide kwaye kunokwenzeka ukuba kujike kube ngamanqatha [Amashumi amabini] . Ukucola okungonelanga kunokubangela iingxaki ezahlukeneyo njengokuqaqamba kwentliziyo kunye ne-asidi ye-asidi, ukugabha kunye nesicaphucaphu [amashumi amabini ananye] .

Ziintoni Iimpawu Zokwetyisa Ebuthathaka?

Ngaphandle kwemikhwa yakho yobuvila, indlela yokuphila yale mihla yenza ukuba kube lula ukuba umntu aphuhlise ukugaya ukutya okubuthathaka ukusuka kumanqanaba oxinzelelo oluphezulu, ukulala kancinci, ukuthatha-njl njl. Le yimiqondiso kunye neempawu ezinokubonisa ukuba une-digestion ebuthathaka [22] [2. 3] :

• Isisu esibuhlungu, amaxesha amaninzi emini
• Utshintsho lobunzima obungacwangciswanga
• Ukuphazamiseka kokulala
• Ukudinwa rhoqo
• Ukukhathazeka kwesikhumba
• Ukunganyamezelani kokutya
• Isitshisa
• Isicaphucaphu
• Irhasi
• Ukuqhawula
• Ukuqunjelwa
• Urhudo

Ungakuphucula njani ukugaya ukutya kubuthathaka | Ndinokukuphucula Njani Ukwetyisa Kwam Buthathaka?

Ingxaki yokwetyisa ebuthathaka ayisiyonto ingenampendulo okanye inzima yokuqhekeka. Ukwamkelwa kwendlela yokuphila esempilweni kunye nokuphila kunokunceda ngeendlela ezininzi ukuphucula inkqubo yokwetyisa.

Nazi ezinye iingcebiso kunye namayeza okunceda ukuphucula ukugaya okubuthathaka:

Yongeza iziqhamo kwisidlo sakusasa Ukongezwa kokutya okuluhlaza, okufana neziqhamo kunokunceda ekuphuculeni nasekuqiniseni ukwetyisa kwakho [24] . Isidlo sakusasa sesinye sezona zidlo zibaluleke kakhulu zomhla ezonyusa amandla akho okusebenza yonke imihla kwaye ukongeza iziqhamo ezifana neebhanana, i-kiwi, ipapaya, icherry njl njl. zinokukunceda kwinkqubo yokwetyisa [25] .

Sela amanzi : Ukusela isixa esifanelekileyo samanzi yonke imihla yinto ephambili kwinkqubo yokwetyisa [26] . Umntu makasele iiglasi zamanzi ezisi-7 ukuya kwezi-8 yonke imihla [27] . Sela iglasi yamanzi ngesidlo ngasinye, esikunceda ekugcineni ugcwele kwaye ukhawulezise inkqubo yokwetyisa.

Yitya imifuno neziqhamo ezityebileyo Imifuno kunye neziqhamo zibalulekile ekugcineni ukutya okunempilo kunye nenkqubo yokwetyisa esempilweni. Bandakanya ii-veggies ezityebileyo ze-fiber kunye neziqhamo ezinokukhawulezisa inkqubo yokwetyisa kunye nokukhuthaza ukufunxeka okungcono kwezakhamzimba kukutya okwetyisiweyo [28] .

...

Zilolonge rhoqo Ukuzivocavoca rhoqo kunokunceda ukuphucula inkqubo yokwetyisa ngomzamo omncinci. Akunyanzelekanga ukuba wenze imithambo enzima njengokuhamba imizuzu engama-20 ukuya kwengama-30, ukutyhala okulula kunye nokubaleka nako kuyanceda ngokulinganayo ekuphuculeni ukugaya ukutya [29] .

Iiprobiotic kunye nokutya okunesonka : Ukutya okubilisiweyo okufana neyogathi, kimchi. Kefir njl. zixhasa iinkqubo zomzimba ezisempilweni ukusuka emlonyeni wakho ukuya emathunjini akho, kwaye uncede ekulawuleni iintsholongwane eziyingozi njengeentsholongwane. Oku kutya kunokuphucula ukufakwa kwesondlo kunye nokuphucula inkqubo yokwetyisa.

Ezinye zeengcebiso zokuphucula ukugaya ukutya kubuthathaka zezi zilandelayo [30] :

• Lala kamnandi
• Yitya ukutya kwakho uhleli phantsi
• Yitya amashwamshwam asempilweni hayi ukutya okuthosiweyo
• Ziqhelanise nolawulo lwesahlulo
• Yitya ukutya okwenyani
• Yongeza ioyile yentlanzi kwisidlo sakho
• Lawula amanqanaba akho oxinzelelo
• Ukuhlafuna kakuhle ukutya kwakho
• Kulumkele utywala necuba

Unyango lwaseKhaya lokuDleka ngokuButhathaka

Nalu uluhlu lwamayeza asekhaya anokunceda ekucoleni ukutya okubuthathaka kunye nokubonelela ngesiqabu.

1. Iti yeMint

Izifundo zibonise ukuba ukutya amagqabi e-mint kunokunceda ukuphucula ukwetyisa. Isithako esisebenzayo se-menthol kumagqabi e-mint sinokunyusa ukugaya [31] . Iyeza lokunyanga isicaphucaphu kunye nokugaya, amagqabi e-mint kufuneka asetyenziswe ngobuninzi. Ukusetyenziswa kakhulu kwamagqabi e-mint kunokubangela ukutsha kwentliziyo okanye i-acid reflux. Izifundo zicebisa ukuba ungasela i-2-3 yeekomityi zetiyi yeminti ngosuku kwiziphumo ezilungileyo [32] .

Uyenza njani iti ye-mint yokucola ukutya okubuthathaka

• Ungasebenzisa amaqabunga e-mint omisiweyo okanye amatsha.
• Kwimeko yeti entsha ye-mint, thabatha amagqabi amatsha amatsha kwaye uyongeze emanzini abilayo kwaye ubilise okwethutyana.
• Emva koko yehle malunga nomzuzu.
• Yihlambe emva koko uyisele.
• Kwimeko ye-mint eyomileyo ishiya iti, thatha amagqabi e-mint ambalwa omisiweyo kwaye uyongeze emanzini abilayo. Nyathela malunga nemizuzu eli-10.
• Yixinxe, usele.

2. Iti yeChamomile

Ukusetyenziswa rhoqo kweti ye-chamomile kunokunceda ukuphucula ukwetyisa kunye nokukhawulezisa inkqubo yokwetyisa [33] . Sela kabini ngemini kwiziphumo ezilungileyo.

Uyenza njani iti ye-chamomile yokwetyisa ebuthathaka

• Ukulungiselela iti ye-chamomile, beka ibhegi enye okanye ezimbini emanzini abilayo imizuzu eli-10.
• Thela kwindebe kwaye ungeze ubusi, ukuba uyafuna.
• Sela iti amaxesha ama-2 ngosuku ukuphucula ukwetyisa.

3. Ijinja

Okunye ukutya okuluncedo okanye imifuno yeengxaki ezinxulumene nokugaya ukutya, ijinja inokunciphisa isisu esiswini kunye nokukhuthaza ukugaya okungcono [3. 4] . Sela ikomityi yeti yejinja njengoko kufuneka ukuthomalalisa isisu sakho kunye nokuphelisa ukungagayeki.

Uyenza njani iti yejinja yokwetyisa ebuthathaka

• Kwindebe enye yeti yejinja, yongeza i-2 tsp yejinja esandula ukutshawa emanzini kwaye ubilise.
• Ukusela iti yejinja kunokunceda ukuthoba isisu, ngakumbi kubafazi abakhulelweyo.

4. I-Apple Cider Vinegar

I-Apple cider viniga isetyenziselwe ukuphatha i-acid reflux ixesha elide. Xa isetyenzisiwe, iyanceda ukunyanga iimpawu ze-asidi ye-asidi, njengokuqaqamba kwentliziyo kunye nesicaphucaphu kunye nokuphucula inkqubo yokwetyisa [35] .

Uyisebenzisa kanjani iviniga yeapile cider xa usetyisa

• Yongeza ithisipuni ibe nye okanye zibe mbini kwi-apile cider iviniga eluhlaza kwikomityi yamanzi kwaye usele ngokukhawuleza okanye,
• Sela lo mxube imizuzu engama-30 ngaphambi kokuba utye.

5. Imbewu yeFennel

Imbewu yeFennel ikwanesimo sokupholisa emzimbeni wakho esinceda ekucoleni ukutya [36] . I-Fennel sisixhobo se-antispasmodic esinokunyanga ukungcola kunye neengxaki zesisu ezifana nokuxinana kwesisu, isicaphucaphu kunye nokudumba [37] .

Uyisebenzisa njani imbewu yefennel ekwetyiseni okubuthathaka

• Yongeza ½ itispuni yembewu yefennel etyunyuziweyo emanzini.
• Yibilise imizuzu eli-10 kwaye uyiyeke ipholile ngaphambi kokuba usele.
• Unako nokusela iti yefennel.

6. Amanzi eLamuni

Elona qhinga lidala kule ncwadi, ilamuni yeyona mpendulo ifanelekileyo yokunyanga ukugaya ukutya okubuthathaka. Iziqhamo zesitrasi zinamacandelo anceda isibindi ukuba sivelise inyongo ngesixa esaneleyo sokuququzelela ukwetyisa [38] . Amanzi eelamuni ayanceda ekunyangeni ukuqhina nasekurhawuzeleni. Sela iglasi yamanzi emonti yonke imihla ukuze ulahle imiba enxulumene nokwetyisa [39] .

Uyenza njani amanzi emon ukuze angatyi kakuhle

• Sika ii-lemons ezi-2 kwisiqingatha uze uzifake kwisitya esine-200 ml yamanzi.
• Ubilise amanzi imizuzu emithathu.
• Vumela ukuba kuphole imizuzu eyi-10-15.
• Susa i-lemon kunye ne-pulp emanzini.

7. Isoda yokubhaka

Nangona kunokumangaliswa, ukubhaka isoda kuluncedo ekuphuculeni ukugaya okubuthathaka [40] . Inokukunceda ukugcina ibhalansi ye-pH esempilweni kwinkqubo yokugaya ukutya ngokufanelekileyo, ukunciphisa i-acid reflux, kunye nokusebenza kakuhle kwamathumbu [41] .

Uyisebenzisa kanjani isoda yokubhaka xa usetyisa

• Thatha itispuni yesoda yokubhaka kwaye uyongeze kwiglasi yamanzi.
• Hlanganisa kakuhle kwaye usele ukuze ufumane isiqabu.

Ukutya okuTya ukuTya ngokuButhathaka

Oku kutya kunokunceda ukuphucula inkqubo yakho yokwetyisa iyonke [42] :

• Iiapile
• iimbwe zechai
• Ukutya kweprobiotic njengeyogathi, i-kefir, ikombucha, itempeh, i-kimchi, i-miso njl. [43]
• Ukutya okulungiselelwe kwangaphambili njengegalikhi, itswele, ibhanana njl.
• Beetroot
• Iinkozo ezipheleleyo ezifana ne-oats, irayisi emdaka, irhasi njl. [44]
• Imifuno enamagqabi amnyama njengesipinatshi, ibroccoli njl.
• Islamoni
• Umhluzi wethambo

Ukutya okuThintelweyo ukuColeka kokuTya

Nalu uluhlu lokutya ekufuneka ulinciphisile ukuphucula ukwetyisa okubuthathaka [43] :

• Ikofu enobisi
• Ukutya okunamafutha njengenyama ebomvu, itshizi njl.
• Ukutya okuthosiweyo kunye nokwenziweyo
• Izinto zokuthambisa ezingezizo

Kwinqaku lokugqibela ...

Ukujonga ukuba ukwetyisa kuphakathi kwemisebenzi ebaluleke kakhulu efunekayo ukuze uhlale uphilile kwaye usempilweni, ukuba nokwetyisa okubuthathaka kunokubangela iingxaki zempilo ezininzi. Uphononongo lubonisa ukuba kwezinye iimeko, ukugaya ukutya kubuthathaka kubonisa amaqela amakhulu ezifo ezibonakala zingadibani. Nangona kunjalo, unokunceda ukuphucula ukwetyisa ngokwamkela indlela yokuphila esempilweni.

Phawula : Ukugaya rhoqo okanye ukugaya ukutya kubuthathaka kudla ngokuba luphawu lwengxaki yokwetyisa engapheliyo njenge-acid reflux, i-gastritis, kunye nomhlaza wesisu.

Imibuzo ebuzwa qho

Q. Ndiyicoca njani inkqubo yam yokwetyisa?

KU: Ukusela amanzi amaninzi kunye nokuhlala uhlanjululwe yindlela elungileyo yokulawula ukwetyisa. Ukutya ukutya okuphezulu kumxholo wamanzi kunye nokunceda.

Q. Zeziphi ezona zinto zintathu zokutya zimbi zetyiwa kakhulu?

KU: Ukutya okuthosiweyo, ukutya kwe-citrus kunye neswekile eyongeziweyo.

Q.Usibuyisa njani isisu sakho?

KU: Khetha iintlobo zesonka esipheleleyo, ipasta kunye nerayisi ngaphezulu kweentlobo ezimhlophe, yitya ukutya okuthe gabalala, iimbotyi kunye neelentile, yitya ukutya okuneprobiotic, utye imifuno eninzi, kwaye utye ngengqondo kwaye ulawule uxinzelelo lwakho.

Q. Kukuphi ukutya okucoca amathumbu?

KU: I-Brokholi, irasibheri, emnyama, imifuno enamagqabi kunye nehabile zezinye zezona ziqhelekileyo.

Umbuzo.Ndifanele ukusela ntoni ekuseni ngempilo yamathumbu?

KU: Uninzi lweengcali zokutya zicebisa ukuqala kwakho kusasa ngeglasi yejusi yelamuni kunye nobusi esiswini esingenanto.

Q. Ingaba ukusela amanzi ashushu kukulungele ukuqhina?

KU: Ukusela amanzi ashushu kunceda ekwaphuleni ukutya ngokukhawuleza kunokusela amanzi abandayo okanye ashushu kwaye kunciphisa umngcipheko wokuqhinwa ngokuxhasa ukuhamba kwamathumbu rhoqo.

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo