Yintoni oza kuyitya xa unomkhuhlane (okanye ubanda)
Imfundo yezeMpiloXa uziva ulusizi, ukutya kuhlala kuyinto yokugqibela engqondweni yakho. Usenokungafuni ukutya. Okanye mhlawumbi unesiyezi kwaye ingcinga yokuluma kwisandwich yenza ukuba isisu sakho sijike.
Mhlawumbi uye weva zonke iintlobo zeengcebiso malunga nokuba ungatya ntoni xa unengqele okanye umkhuhlane (okanye ungatyi ntoni). Kunzima ukucacisa ukuba ngawaphi amayeza asekhaya asebenzayo kwaye ithini into yamakhosikazi amadala. Ngaba ufanele ukondla umkhuhlane kunye nendlala yomkhuhlane? Ngaba ubisi lwenza uvelise uninzi lwencindi? Ngaba i-ginger ale lunyango konke ukukhupha izisu? Kuthekani ngokutya kwe-BRAT?
Kubalulekile ukondla umzimba wakho kwaye uhlale unamanzi, ngakumbi xa ugula. Isondlo esifanelekileyo sinceda ukukhulisa amajoni akho omzimba. Ke singenile neengcali ukuze sifunde ukuba ungatya ntoni xa ugula kwaye kufuneka uhlale kude nantoni.
Ezinxulumene: Uhlala ixesha elingakanani umkhuhlane?
Yintoni oza kuyitya xa ugula
Xa ugula, kubalulekile ukuba uzame ukutya into ethile , nokuba awukhe uzive ngathi. Ngamanye amagama, ukubulawa yindlala komkhuhlane akunakusebenza.
Ukuba unesifo sentsholongwane, kungcono ukuzama ukutya, utsho UMichael J. Brown, R.Ph ., usokhemesti waseklinikhi eLake Oswego, eOregon. Uthi kwizifundo, iimpuku ezosulelekileyo zintsholongwane zenze ngcono xa zondliwa ngokuchaseneyo nokungafaki. Imikhuhlane inokwenzeka ngeentsholongwane, ngenxa yoko ukulamba komzimba akusoloko kusisicwangciso esihle.
Kodwa ufanele ukutya ntoni? Makhe sijonge okona kutya kulungileyo ukunceda umzimba wakho ukulwa usulelo.
Ezinxulumene: Yintoni umkhuhlane?
Ukutya kwe-BRAT
Ukutya kwe-BRAT ziibhanana, irayisi, iapile, kunye ne-toast, kwaye ilungele abantu abanesisu esibuhlungu. Oku kutya kulula esiswini kwaye kunika umzimba wakho isondlo esikudingayo, utshilo uBrown. Ukongeza, oku kutya kwe-bland kuphezulu kwi-carbs kunye ne-fiber esezantsi, ke kunokunceda ukubopha izitulo ezikhululekileyo kubantu abanesifo sorhudo.
Olunye uhlobo lokutya abanye abaluthatha njengenxalenye yokutya kwe-BRAT kubandakanya inkukhu ejiweyo okanye ibhaka, ivatala kunye neoyile.
Yogurt
Ukuba ingqele yakho okanye umkhuhlane uza nomqala obuhlungu, ukuthungwa okugudileyo, okucocekileyo kunokuziva kuthoba kakhulu. Kulungile, inkcubeko ephilayo ineeprobiotic kunye nepropathi yokunyusa ukungakhuseleki. Ngenye ukufunda , iimpuku ezosulelekileyo zomkhuhlane ezazisitya iyogathi zabonisa izilwa-buhlungu zokulwa umkhuhlane, iphakamisa ukuba iinkcubeko zeyogathi zanceda imizimba yabo ukulwa usulelo.
Kwaye ibhonasi, iyogathi ineeprotein, enceda umzimba wakho ukuba womelele kwaye womelele, ke ngethemba lokuba awuzukuziva ngathi uza kucinywa.
Ezinxulumene: Unyango lwe25 lomqala obuhlungu
Iziqhamo zeCitrus
Iziqhamo zeCitrus-ezinje nge-orenji, iidiliya, kunye neeclementine-ngumthombo olungileyo we ivithamin C , eyi-antioxidant ebalulekileyo yokunyusa ukusebenza komzimba.
Nangona uphando lubonisa ukuba ukutya okunothe ku-vitamin C akuwunciphisi umngcipheko wokufumana ukubanda okuqhelekileyo (ngokuchasene nenkolelo eyaziwayo), oku kutya kunokunceda ukwenza iimpawu zakho ezibandayo zibe nzima okanye zinciphise ixesha labo. Kufuneka uzitye rhoqo, kuba ukuqala ivithamin C emva kokuba iimpawu ezibandayo ziqala ukubonakala ngathi azenzi mahluko.
Okunye ukutya okunokuxinana okuphezulu kwe vithamin C kubandakanya imifuno eluhlaza enamagqabi njenge kale, cantaloupe, kiwi, sitrobheli kunye nemango. Unokufuna ukuphosa ezimbalwa zezi kwi-smoothie efriziwe ukunciphisa umqala obuhlungu, okanye usele incindi yeorenji esandula ukufakwa!
Ukutya okuphezulu kwi-zinc
Ukutya okufana neembatyisi, oononkala, inkuku, inyama engenamafutha, iichickpeas, iimbotyi ezibhakiweyo, kunye neyogathi konke kuphezulu kwi-zinc, kwelinye icala lemali yemali yomzimba.
Cinga ngeeseli zempendulo yomzimba njengosulelo lwabaphenduli bokuqala. Bawubona umkhuhlane wakho njengomlilo ekufuneka ucinyiwe. Kodwa ukuba zishiywe zodwa, ziya kuphuma ngaphandle kolawulo, zibangele ukuvuvukala okubuhlungu nokuyingozi. Kulapho kungena khona i-zinc. Ngenxa yeepropathi zokunyusa amajoni omzimba, i-zinc ifundelwa ngenkuthalo kwizigulana ze-COVID-19.
Izifundo bonisa ukuba i-zinc isebenza ukulinganisa impendulo yomzimba kwaye isebenza njenge-anti-inflammatory yendalo. Ukuba awukwazi ukuloba iintlanzi kunye neenkukhu, zama ukuthatha zinc zinc xa uqala ukuqaphela uphawu lokubanda okanye umkhuhlane.
Ezinxulumene: I-Flu yadubula i-101
Yintoni yokusela xa ugula
Coca ulwelo
Ukuba awukwazi ukugcina nantoni na phantsi, akukho sidingo sokuzinyanzela, kodwa kubaluleke kakhulu ukuzigcina unamanzi. [Kubalulekile ukuba usele ulwelo] ingakumbi ngomkhuhlane, apho uthande ukomisa amanzi emzimbeni ngokukhawuleza, utsho USusan ungcono , MD, ugqirha wosapho eBaltimore. Kwakhona ulwelo ludinga ukunceda unciphise i-mucus eyongezelelweyo oyenzayo ngengqele, nto leyo eyenza kube lula ukuyikhupha. Ngamanye amaxesha iziphuzo zemidlalo, njengeGatorade, okanye umhluzi unokunceda nge-hydration-kodwa iziselo ezininzi zezemidlalo zineswekile eninzi kwaye iisuphu ezininzi eziveliswa ngentengiso ziphezulu kwisodiyam. Qiniseka ukuba uyayifunda ilebheli, kwaye ujonge ukuyinyibilikisa ngamanzi. Ukuba ufuna iswekile encinci ukukukhathaza, ukusela isoda ethe tyaba (njengeSprite okanye igingerale) kulungile. Qiniseka ukuba ufumana i-H2O eyaneleyo, nayo.
Iti yemifuno
Eyona ndlela yokufumana ulwelo kukusela iti eshushu. Iitayi ezithile ezenziwa ngamanzi ashushu zinokunceda ekuthomalaliseni ezinye zeempawu zakho zokubanda nezifo zomkhuhlane ngokunjalo. NgokukaBrown, i-menthol ekwiti yeepermermint inokunceda ukucoca impumlo okanye impumlo egudileyo. Kwaye iti ye-elderberry inokwenza okufanayo ngokunciphisa ukudumba kwiindlela zakho zempumlo kunye nokukhulula impumlo exineneyo. Iti yejinja ihlala inciphisa isicaphucaphu kwaye inokukunceda uphilise ngokukhawuleza. Iti yejinja inokunceda umzimba ukuba ulwe neentsholongwane ezichaphazelekayo kwezi zifo kunye nokuphelisa ukuxinana kwempumlo nesifuba, utshilo uBrown.
Lumka, nangona kunjalo, njengoko iti ezininzi zorhwebo zinokongeza iswekile.
Ukutya kunye neziselo ukunqanda xa ugula
Ngokungafaniyo nokhetho olungentla, kukho ukutya okunokuthi okunokuzenza zibe mbi ngakumbi iimpawu zakho. Nalu uluhlu lokutya okunokuphetshwa:
Ukutya okunamafutha
Unokuqwalasela inkukhu kamama eyosiweyo njengeyona nto uyithandayo yokutya okuthuthuzelayo, kodwa ukuba uyagula, kungcono ukuba ubambelele kwiintlobo ezingezizo ezinamafutha. Ugqirha Besser uthi ukutya okunamafutha afana nepitsa, iifries zaseFrance, okanye nantoni na efakwe kwioyile kunzima ukuyetyisa kwaye ayisiyiyo eyona nto inokukhetha umntu onesisu esibuhlungu.
Zobisi
Yi hayi kuyinyani ukuba iimveliso zobisi, ezinje ngobisi, itshizi, kunye ne-ayisi khrim, zibangela ukuba umzimba wakho wenze i-mucus ngakumbi. Nangona kunjalo, uGqirha Besser uthi oku kutya kunokuba nzima ukwetyisa, ngoko ke kungcono ukuba ucace de uzive ungcono.
Utywala kunye necaffeine
Iziselo ezinesiselo esinxilisayo (iwayini, ibhiya, utywala) okanye icaffeine (ikofu, iti emnyama, isoda) zii-no-nos ezinkulu kubantu abagulayo, nokuba yintsholongwane okanye yintsholongwane. Ukusela I-caffeine okanye utywala kunokukhokelela ekuphelisweni komzimba . Oko kuyingozi kakhulu, ngakumbi xa ukugula kwakho kuhamba nokugabha okanye urhudo. Ukongeza, utywala bunokunxibelelana namayeza akho e-ekhawuntareni okanye amayeza kagqirha. Kungcono kakhulu ukunqanda ezi zimbini de uzive ungcono.
Ezinxulumene: Ngaba kukhuselekile ukusela utywala ngamayeza abandayo kunye nomkhuhlane?
Yitya kwaye usele ukuze uzive ungcono
Kubalulekile ukondla umzimba wakho kwaye uhlale unamanzi, ngakumbi xa ugula. Isondlo esisemgangathweni sinceda ukuxhasa amajoni akho omzimba ukuze ube nokuchacha ngokukhawuleza.
Nangona kunjalo, akukho sidingo sokuyityhala ukuba awuziva ungatyi. NgokukaGqirha Besser, eyona nto ibalulekileyo ekufuneka uyikhumbule kukuba kufuneka utye kwaye usele ukuze uzive ungcono.Vumela umzimba wakho ube sisikhokelo sakho, utshilo.
Ke, ukuba awuziva ufuna ukutya, musa. Kungenzeka ukuba, umzimba wakho uya kukuxelela ukuba uthathe iqhekeza lesonka okanye isitya senkukhu yenkukhu kungekudala. Ngethuba nje uhlala uhlanjululwe kwaye ungahambi ngaphandle kokutya ixesha elide, uya kuhlala ukhuselekile. Kwaye ukuba uziva ulambile, zama okunye kokutya okudweliswe apha ngasentla.
