Uyiphumza njani inkqubo yakho yokwetyisa emsebenzini wayo?

iibhaktheriya eziluncedo

Uphononongo lwakutsha nje lwesiFrentshi lucebisa ukwenza i-yogurt enye yezinto eziphambili zokutya, njengesidlo sakusasa, njengoko idlala indima entle ekuphuculeni ukugaya ekuqaleni kosuku, kunye nesantya sokuhanjiswa kokutya emathunjini amancinci.
Uphononongo longeza ukuba i-yogurt yenye yemithombo yendalo ye-probiotics, kunye neentlobo ezilungileyo zeebhaktheriya ezincedo ezifunwa yinkqubo yokugaya isisu kunye namathumbu, njengoko ezi bhaktheriya zinegalelo ekukhuliseni inzuzo yokutya kunye nokuthintela ezininzi ukuphazamiseka kokugaya.
Abaphandi bachaza oku ukuba iyogathi inamandla okwenza imeko-bume elungele ukukhula kunye nokwanda kweebhaktheriya eziluncedo ngaphakathi emzimbeni, kunye nokuba iqulethe iintlobo eziphilayo ezixhasa ezi bhaktheriya ezilungileyo zokugaya kunye nomzimba ngokubanzi.
Ukutya iyogathi kukwanceda ekunciphiseni ifuthe leempendulo zokhuselo lomzimba kubantu abane-Irritable Bowel Syndrome, kwaye inendima ebalulekileyo ekukhawuleziseni ukuchacha kolunye usulelo kunye nokwenzakala okwahlukeneyo.

Ifayibha yokutya

Izifundo ezininzi ziye zaqinisekisa ukubaluleka kokutya ukutya okugcwele ifayibha yokutya, njengoko ziluncedo kakhulu kwinkqubo yokugaya, njengoko ziphucula kwaye zikhawuleza inkqubo yokugaya, zikhusela ukuqunjelwa, kunye nokugcina amandla esisu kunye namathumbu.
Ifayibha yokutya ifunxa isixa esikhulu samanzi, esifuna isixa esaneleyo solwelo, okwandisa ukuthamba kwenkunkuma, kwaye ngaloo ndlela kuphelise ingxaki yokuqunjelwa, kwaye kuhlala ixesha elide emathunjini, okwandisa amathuba okuzuza izondlo, kwaye inika imvakalelo yokuhlutha ixesha elide.
Ukutya oku kutya kunceda ukulawula izigaba zokugaya, ukusuka kwisisu ukuya kwi-absorption, ngelixa ugwema ingxaki ye-indigestion, ukuthintela igesi kunye nokukhusela kwisifo sohudo.
Omnye wabaphandi uthi ukutya okuqulethe i-fiber yokutya kunendima ebalulekileyo ekuququzeleleni ukuhamba kokutya ngaphakathi emathunjini, ngaphezu komnye umsebenzi, oko kukuhlambulula inkqubo yokugaya i-toxins, inkunkuma, inkunkuma kunye nobunzima bokugaya izinto.
Ukutya okutyebileyo kwifayibha kufumaneka kwiziqhamo ezininzi, kunye nemifuno, kunye neenkozo ezinje ngengqolowa, irayisi epheleleyo, umbona opheleleyo, imbewu kunye namantongomane, iimbotyi, iimbotyi, iilentile kunye neembotyi ngokubanzi.

Ulwelo

Uphononongo lwaseTshayina lucebisa ukusela amanzi amaninzi kunye namanzi emini; Ngenxa yokuba isebenza ekuphuculeni umgangatho wokugaya, umzimba uhlala ufuna ulwelo, ziyimfuneko kwi-fiber yokutya efuna amanzi amaninzi, ngoko ke yenye yezinto ezisisiseko zenkqubo yokugaya.
Ukutya okusemanzini kuthintela ukuqhina, okuyingxaki yenkqubo yokwetyisa, kuququzelela inkqubo yokukhupha, kwaye kube negalelo ekudaleni imeko-bume efumileyo eqhubekayo ukuze kugcinwe inqanaba eliyimfuneko lokuphuma kwamathe, kunye nomlinganiselo ofunekayo kwisisu sokulawula. inkqubo yokwetyisa.
Izifundo zohlukene ngeentsuku zokuthatha ulwelo okanye amanzi ngokubanzi.Abanye babo bathi olulwelo lunokuthathwa ngexesha okanye emva kokutya, ukunceda ukwetyisa, nokuba ziziselo ezishushu ezifana neti, ianise, fenugreek, ijinja okanye ezinye, njengoko uhlobo lwegalelo kwi-hydration yenkqubo yokugaya kunye nomlomo.
Olunye uphononongo lulumkisa malunga nokusela ulwelo ngexesha lokutya; Apho ibonise ukuba ezi ziselo zinciphisa ukuxinana kwee-enzymes zokugaya eziveliswa yinkqubo yokugaya ngokukhawuleza nje ukuba ukutya kungena emlonyeni, kwaye kunciphise izibonelelo zezondlo ngexesha lokufunxa, kwaye ezi zifundo zincoma ukutya ulwelo ubuncinane kwimizuzu engama-50 ngaphambi kokutya, okanye malunga nokuthatha iziyobisi. Imizuzu engama-90 emva kokutya ukutya okanye ngaphezulu, kwaye walumkisa ngokuthatha olu ncindi ngelixa usitya.

ngaphambi kokulala

Uphononongo lwaseItali lulumkisa ngokutya ukutya ngokuthe ngqo ngaphambi kokuba ulale, ingakumbi kwabo iimeko zabo zokusebenza zibanyanzela ukuba bakubekele elinye ixesha ukutya de babuyele ekhaya, baze ngaloo ndlela batye isidlo esikhulu baze balale, yaye lo ngumkhwa ongafanelekanga.
Ukutya ezi zidlo phambi kokulala kubangela ukubhideka okukhulu kwinkqubo yokwetyisa, njengoko ezi zixa zikhulu zamafutha, isitatshi kunye neeswekile zikhokelela kukuphazamiseka kokutya okuninzi, ukongezelela ekuphulukaneni nenzuzo yokulala nzulu.
Uphononongo lubonisa ukuba onke amalungu omzimba adinga ixesha lokuphumla ngexesha lokulala, ukwenza ukugcinwa okuyimfuneko kunye nokuhlaziywa kweeseli kunye nezicubu, kwaye kwimeko yokutya ngaphambi kokulala, inkqubo yokugaya ivinjwe eli xesha liyimfuneko, kubangele ukuba kube nzima. umthwalo, ukudinwa kunye nokudinwa, kwaye ngaloo ndlela ungawenzi umsebenzi wawo ngokupheleleyo.
Uphononongo lucebisa ukutya ukutya malunga ne-2 kwiiyure ze-3 ngaphambi kokulala, ukuthintela ukuqokelelwa kweshukela egazini ngobuninzi, kunye nokuvezwa kweengozi ezinkulu, kunye nokunika inkqubo yokugaya ithuba lokugaya kwaye emva koko uphumle.

phumla ngelixa usitya 

Olunye uhlolisiso lubonisa ukuba ukutya ngoxa umile kukwangumkhwa ongafanelekanga. Le meko ibonisa ukungahambi kakuhle komntu kunye nenkqubo yokugaya ngokwayo, kwaye unyanzelekile ukuba adle ngokukhawuleza, okwenza inkqubo yokugaya ibe nzima kakhulu.
Kukhethwa ukuhlala kwaye ukonwabele ukutya ngokuhlafuna kakuhle, kunye nokuhlala kude nokubukela umabonwakude okanye ukulandela imidiya yoluntu, kunye nokungazixakekisi ngefowuni kunye nezinye izixhobo ezifanayo.
Kuyimfuneko ukuba uqaphele kwaye ucothe ekutyeni ukutya; Vumela inqanaba ngalinye lokwetyisa lithathe indima yalo ekwenzeni umsebenzi walo, njengomlomo kunye namathe, kwaye oku kunceda ukuphepha iingxaki zokugaya, ngelixa usitya ukutya okufanelekileyo kwaye kungekhona okukhulu, ukufumana iikhalori ezihambelana nomntu, kumenza azive ekhululekile kwaye enomdla. , kunye nokuthintela ukuqokelela kwabo ngaphakathi emzimbeni ngendlela yamafutha ayingozi kunye namabi.

Ukudlala imidlalo

Ukuzivocavoca kunye nemisebenzi yezemidlalo igalelo kakhulu ekomelezeni inkqubo yokugaya kunye nokuphucula imisebenzi yayo kakhulu, njengoko inceda ukutshisa iikhalori eziqokelelweyo, kwaye inika ithuba lokufumana ngaphezulu, ngaphezu kokuhamba kwiindawo zenkqubo yokugaya, kunye nokunceda ukuququzelela isicatshulwa. lokutya emathunjini nasesiswini.
Intshukumo jikelele yonyusa izinga lokwetyisa kwaye inyusa umgangatho wayo Le misebenzi ikhusela kwiingxaki ezithile zokwetyisa, ngakumbi ukuqhina, njengoko zinciphisa ixesha lokuhlala kokutya emathunjini amakhulu, kwaye ngaloo ndlela zingaphulukani ngokupheleleyo namanzi aphuma kwinkunkuma, nto leyo emele uthintelo lokutya. ukuqhinwa.
Ukuzivocavoca kusebenza ukuqinisa ukucutshungulwa kwendalo kwemisipha yenkqubo yokugaya, eyimfuneko ekuhambeni kokutya ngaphakathi kwemibhobho yale nkqubo, ukugqiba inkqubo yokugaya kakuhle.
Inkqubo yokwetyisa ifuna ukuphumla; Ukubuyisela ubungqabavu bayo kunye nomsebenzi, kwaye amaxesha okulala amele ixesha lokuphumla kwesi sixhobo, ukwenzela ukuphakamisa amandla ayo okusebenza ngokufanelekileyo kunye namandla. de amalungu omzimba azole kwaye aphinde afumane amandla ngosuku olulandelayo.

I-Ginger kunye ne-mint

Uphononongo olutsha lwaseMelika lubonisa ukuba ukuthula okanye ukuhlala ixesha elide emva kokutya okunzima kunye nokukhulu kungenye yeempazamo ezenziwa ngabantu abaninzi, kwaye isizathu kukuba akukho thuba lokutshisa la mandla amakhulu.
Uphononongo lukwalumkise ngokuzilolonga ngokugqithisileyo emva kokutya, kuba oku kubangela uhlobo lokungagayeki, kwaye kubangele ukuqina okunamandla ngenxa yobuthathaka begazi elifikelela kwinkqubo yokwetyisa, enceda kwinkqubo yokwetyisa ngokwayo.
Omnye wabaphandi uthi kunokwenzeka ukuba kuthathwe izongezo zesondlo ezimele kwii-capsules zeoli ye-peppermint, kuba zinegalelo ekukhuthazeni nasekuququzeleleni inkqubo yokugaya, kunye nokunyanga ezinye iingxaki zokugaya.
Olunye uphononongo luqinisekisile ukuba ukutya ijinja isebenza ukusombulula iingxaki ezichaphazela inkqubo yokugaya ukutya, njengoko iphelisa ukuqunjelwa kwaye iphatha urhudo, kunye nokuthintela iimeko zokucaphuka kwekholoni, kwaye ithintele ukuqunjelwa, njengoko ikhuthaza ukuveliswa kwee-enzymes eziyimfuneko, ukuphakamisa ukusebenza kakuhle. yenkqubo yokwetyisa ngaphakathi emzimbeni.
Uphononongo lubonisa ukuba ijinja ngokubanzi iphucula umgangatho wenkqubo yokwetyisa ngokuphawulekayo, njengoko idlala indima encedisayo ekudluliseleni ukutya emva kokugaywa kwayo esiswini ukuya emathunjini amancinci, ngokunyusa intshukumo yokunyathela kweendonga zesisu, eziye zajika. inceda ukunyusa isantya sokuhambisa ukutya emathunjini, kwaye iququzelele inkqubo yokufunxa ngokunjalo.

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