Ukutya okusithoba okuqinisekisa impilo yekholoni yakho kunye namathumbu

Ukutya okusithoba okuqinisekisa impilo yekholoni yakho kunye namathumbu

Amathumbu asempilweni anokunceda ukugcina impilo entle iyonke. Ukuba amathumbu akacocekanga, kunokukhokelela ekubandezelekeni kwiingxaki ezingafunekiyo ezifana nokukhula kwebhaktheriya, ukuqhina, ukungalingani phakathi kweebhaktheriya ezilungileyo kunye ezimbi, isicaphucaphu, okanye i-reflux.

Iindaba ezilungileyo kukuba konke oku kunokuphetshwa ngokutya nje enye yezi 9 zokutya ezilungileyo ukunyanga ikholoni ngokwemvelo, ngokutsho kwe-Health Shots website, ngolu hlobo lulandelayo:

1. Ii-apile: Zityebile kwi-pectin, i-laxative yendalo ekhuthaza ukuhamba kwamathumbu okunempilo. Ii-apile zikwatyebile kwifiber, eluncedo ekutyiseni nasekukhuthazeni impilo yamathumbu.

2. Imifuno enamagqabi: Amanqanaba aphantsi e-magnesium angakhokelela kwiingxaki zesisu ezifana ne-irritable bowel syndrome. Ukutya imifuno enamagqabi kunceda ukuthomalalisa amathumbu akho kwaye kukhuthaze ukuhamba kwamathumbu okunempilo, kuba zizityebi kwi-magnesium.

3. Imbewu yeChia: Ityebile kwi-omega-3 fatty acids kunye nefiber. Imbewu ye-Chia inokuba yongezwa kakhulu ekutyeni okunempilo emathunjini. Izondlo zayo zinceda ukunciphisa iibhaktheriya ezimbi kunye nokukhuthaza ukuveliswa kweebhaktheriya ezilungileyo. Kwakhona kuphucula umgca wamathumbu kunye nokukhuthaza impilo yonke yamathumbu.

4. I-Oats: I-oats iqulethe i-fiber eninzi enenzuzo kakhulu kwi-colon kuba ikhuthaza ukugaya okunempilo. Ifayibha ikwagcina ukutya kuhamba kwikholoni kwaye ikhuthaza ukuhamba kwamathumbu. Ukutya i-oatmeal kwakhona kunceda ukukhusela iingxaki ezifana nokuqhina.

5. Ijinja: Ine-antioxidants enceda ekunciphiseni ukuvubela, ukuqhina, kunye nezinye iingxaki zesisu. Uphononongo luye lwafumanisa ukuba ukubandakanya ijinja ekutyeni kunokunceda ukuphucula impilo yokugaya, ukukhulula iintlungu, kunye nokunciphisa ukudumba. Ikwanceda ekulahlekeni kobunzima, yehlisa amanqanaba e-cholesterol, inciphisa isicaphucaphu, kwaye ibonelela ngeenzuzo ezininzi zempilo.

6. Iinkozo ezipheleleyo: I-whole grains yenye yeyona ndlela inempilo enokuthi yongezwe kwisidlo, kuba inceda ukunika ubuninzi kwi-stool kunye nokunciphisa umngcipheko wokuqunjelwa. Zikwatyisa iibhaktheriya zamathumbu ezisempilweni, eziluncedo kwimpilo yokwetyisa.

7. Iilentile: I-Fiber-rich lentils yenye inketho enkulu yokongeza kwisidlo esilungele amathumbu. Iilentile ziphucula ukuhamba kwamathumbu ngokongeza izixa ezikhulu kwisitulo, nto leyo enceda ukucoca inkqubo yokwetyisa nokususa ityhefu kuyo ngokwemvelo.

8. I-Yoghurt: Iqulethe iiprobiotics ezinamandla ezinenzuzo yokugcina inkqubo yokugaya enempilo. Inceda ukulungelelanisa iibhaktheriya "ezilungileyo" kunye "ezimbi" emathunjini.

9. Iavokhado: Iziqhamo zeavokhado zibonakaliswa ngamafutha asempilweni, iivithamini, kunye nezinye izondlo ezininzi. Ikwatyebile kwifiber, eyimfuneko kwinkqubo yokugaya enempilo. Uphononongo lufumanise ukuba ukutya iiavokhado kunokuphucula ukwahluka kweebhaktheriya, ngaloo ndlela kuzuzisa impilo yamathumbu.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023