Uphumuza kanjani uhlelo lwakho lokugaya emsebenzini?

amagciwane azuzisayo

Ucwaningo lwakamuva lwesiFulentshi luncoma ukwenza iyogathi enye yezithako eziyinhloko zokudla okuthile, njengesidlo sasekuseni, njengoba idlala indima enhle ekuthuthukiseni ukugaya ekuqaleni kosuku, kanye nesivinini sokudluliselwa kokudla emathunjini amancane.
Ucwaningo lwengeza ukuthi i-yogurt ingenye yemithombo yemvelo yama-probiotics, futhi iqukethe izinhlobo ezinhle zamabhaktheriya anenzuzo edingwa yisimiso sokugaya esiswini nasemathunjini, njengoba lawa magciwane afaka isandla ekwandiseni inzuzo yokudla nokuvimbela izifo eziningi zokugaya ukudla.
Abacwaningi bachaza lokhu ukuthi i-yogurt inamandla okudala indawo efanelekile yokukhula nokwanda kwamabhaktheriya anenzuzo ngaphakathi komzimba, futhi ngenxa yokuthi iqukethe izinhlobo eziphilayo ezisekela lawa mabhaktheriya amahle okugaya kanye nomzimba ngokujwayelekile.
Ukudla iyogathi nakho kusiza ukunciphisa umphumela wokusabela okweqile kwamasosha omzimba kubantu abane-Irritable Bowel Syndrome, futhi kunendima ebalulekile ekusheshiseni ukululama kwezinye izifo nokulimala okuhlukahlukene.

I-fiber yokudla

Ucwaningo oluningana luye lwaqinisekisa ukubaluleka kokudla ukudla okugcwele i-fiber yokudla, njengoba kunenzuzo kakhulu ohlelweni lokugaya ukudla, njengoba kuthuthukisa futhi kusheshisa inqubo yokugaya, kuvimbele ukuqunjelwa, nokugcina amandla esisu namathumbu.
I-fiber yokudla imunca amanzi amaningi, okudinga inani elanele loketshezi, okwandisa ukuthamba kwemfucuza, ngaleyo ndlela kuqede inkinga yokuqunjelwa, futhi kuhlala isikhathi eside emathunjini, okwandisa amathuba okuzuza izakhi zomzimba, futhi inikeze umuzwa wokusutha isikhathi eside.
Ukudla lokhu kudla kusiza ekulawuleni izigaba zokugaya, kusukela esiswini kuye ekumunceni, kuyilapho kugwema inkinga yokungagayeki kahle, ukuvimbela igesi nokuvikela ekuhudeni.
Omunye wabacwaningi uthi ukudla okuqukethe i-fiber yokudla kunendima enkulu ekusizeni ukuhamba kokudla ngaphakathi kwamathumbu, ngaphezu komunye umsebenzi, okuwukuhlanza uhlelo lokugaya ukudla okunobuthi, imfucuza, imfucuza kanye nezinto ezinzima zokugaya.
Ukudla okunothe nge-fiber kuyatholakala ezithelweni eziningi, kanye nemifino, kanye nezinhlamvu ezinjengokolweni, irayisi, ummbila ophelele, imbewu namantongomane, ubhontshisi, ubhontshisi, udali kanye nemifino ngokuvamile.

Uketshezi

Ucwaningo lwaseShayina luncoma ukuphuza uketshezi oluningi namanzi phakathi nosuku; Ngenxa yokuthi isebenza ukuthuthukisa ikhwalithi yokugaya, umzimba udinga njalo uketshezi, kuyadingeka ku-fiber yokudla edinga amanzi amaningi, ngakho-ke kungenye yezinto eziyisisekelo zenqubo yokugaya.
Ukudla uketshezi kuvimbela ukuqunjelwa, okuwukuphazamiseka kwesimiso sokugaya ukudla, kusiza inqubo yokuphuma, futhi kunomthelela ekudaleni indawo emanzi eqhubekayo ukuze kugcinwe izinga elidingekayo lokuphuma kwamathe, kanye nezinga elidingekayo esiswini ukuze kulawuleke. inqubo yokugaya.
Ucwaningo luyehluka ngezinsuku zokuthatha uketshezi noma amanzi ngokujwayelekile.Abanye babo bathi lamanzi angaphuzwa ngesikhathi noma ngemuva kokudla, ukusiza ukugaya, noma ngabe iziphuzo ezifudumele njengetiye, i-anise, i-fenugreek, i-ginger noma ezinye, uhlobo lomnikelo ku-hydration yesistimu yokugaya ukudla kanye nomlomo.
Ezinye izifundo zixwayisa ngokudla uketshezi ngesikhathi sokudla; Lapho kwabonisa khona ukuthi lezi ziphuzo zinciphisa ukugcwala kwama-enzyme okugaya akhiqizwa uhlelo lokugaya ukudla ngokushesha nje lapho ukudla kungena emlonyeni, futhi kunciphise nezinzuzo zemisoco ngesikhathi sokumuncwa, futhi lezi zifundo zincoma ukudla uketshezi okungenani imizuzu engama-50 ngaphambi kokudla, noma cishe. Imizuzu engama-90 ngemuva kokudla ukudla Noma ngaphezulu, futhi waxwayisa ngokuphuza lolu ketshezi ngenkathi udla.

ngaphambi kokulala

Ucwaningo lwaseNtaliyane luxwayisa ngokudla ukudla ngokuqondile ngaphambi kokulala, ikakhulukazi kulabo izimo zabo zokusebenza ezibaphoqa ukuba bahlehlise ukudla baze babuyele ekhaya, futhi ngaleyo ndlela badle ukudla okukhulu bese beyolala, futhi lokhu kuwumkhuba ongemuhle.
Ukudla lokhu kudla ngaphambi kokulala kubangela ukudideka okukhulu ohlelweni lokugaya ukudla, njengoba lezi zilinganiso eziningi zamafutha, isitashi noshukela ziholela ezinkingeni eziningi zokugaya ukudla, ngaphezu kokulahlekelwa inzuzo yokulala okujulile.
Ucwaningo lubonisa ukuthi zonke izingxenye zomzimba zidinga isikhathi sokuphumula ngesikhathi sokulala, ukwenza ukugcinwa okudingekayo nokuvuselelwa kwamangqamuzana nezicubu, futhi esimweni sokudla ngaphambi kokulala, isimiso sokugaya ukudla sincishwa lesi sikhathi esidingekayo, okwenza kube lula. umthwalo, ukukhathala nokukhathala, ngaleyo ndlela ungawenzi umsebenzi wawo ngokugcwele.
Ucwaningo luncoma ukuthi udle ukudla cishe amahora amabili kuya kwayi-2 ngaphambi kokulala, ukuvimbela ukunqwabelana koshukela egazini ngobuningi, nokuchayeka ezingozini ezinkulu, futhi kunikeze isimiso sokugaya ukudla ithuba lokugaya bese siphumula.

uphumule ngenkathi udla 

Olunye ucwaningo lubonisa ukuthi ukudla umile nakho kuwumkhuba ongenampilo. Lesi simo simelela ukungakhululeki kumuntu kanye nesimiso sokugaya ukudla ngokwaso, futhi uphoqeleka ukuba adle ngokushesha, okwenza inqubo yokugaya ibe nzima kakhulu.
Kungcono ukuhlala futhi ujabulele ukudla ngokuhlafuna kahle, nokuhlala kude nokubuka ithelevishini noma ukulandela izinkundla zokuxhumana, kanye nokungabi matasa ngocingo nezinye izinto ezifanayo.
Kudingekile ukuba uqaphele futhi uphuze ekudleni ukudla; Isigaba ngasinye sokugaya masithathe indima yaso ekwenzeni umsebenzi waso, njengomlomo namathe, futhi lokhu kusiza ukugwema izinkinga zokugaya ukudla, kuyilapho udla ukudla okunengqondo hhayi okukhulu, ukuthola ama-calorie afanele umuntu, kumenze azizwe ekhululekile futhi enamandla. , futhi uvimbele ukuqoqwa kwabo ngaphakathi komzimba ngendlela yamafutha ayingozi namabi.

Ukudlala ezemidlalo

Ukuzivocavoca kanye nemisebenzi yezemidlalo kunomthelela omkhulu ekuqiniseni uhlelo lokugaya ukudla nasekuthuthukiseni imisebenzi yayo ngokuphawulekayo, njengoba kusiza ukushisa ama-calorie aqoqiwe, futhi kunikeza ithuba lokuthola okwengeziwe, ngaphezu kokuhambisa izingxenye zesistimu yokugaya ukudla, nokusiza ukwenza lula ukudlula. lokudla emathunjini nasesiswini.
Ukunyakaza kuvame ukukhuphula izinga lokugaya futhi kwenyuse izinga lakho.Le misebenzi ivikela ezinkingeni ezithile zokugaya ukudla, ikakhulukazi ukuqunjelwa, njengoba inciphisa isikhathi sokuhlala kokudla emathunjini amakhulu, futhi ngaleyo ndlela ingalahlekelwa ngokuphelele ngamanzi emfucumfucu, okubonisa ukuvimbela ukuqunjelwa.
Ukuzivocavoca kusebenza ukuqinisa ukufinyela kwemvelo kwemisipha yesimiso sokugaya ukudla, okudingekayo ekuhambeni kokudla ngaphakathi kwamashubhu alesi simiso, ukuqedela inqubo yokugaya kahle.
Uhlelo lokugaya ukudla ludinga ukuphumula; Ukuze kubuyiselwe ubungqabavu bawo nomsebenzi, nezikhathi zokulala zimelela isikhathi sokuphumula sale divayisi, ukuze kukhushulwe ikhono layo lokusebenza kahle nangamandla Abacwaningi beluleka ukulala kusukela emahoreni angu-6 kuye kwayi-8 ngosuku, futhi ukulala kufanele kube ntofontofo futhi kujule, kuze kube yilapho izitho zomzimba zizola futhi zibuye zithole amandla ngakusasa.

I-ginger ne-mint

Ucwaningo olusha lwaseMelika lubonisa ukuthi ukuthula noma ukuhlala isikhathi eside ngemva kokudla okunzima nokukhulu kungenye yamaphutha enziwa inani elikhulu labantu, futhi isizathu siwukuthi alikho ithuba lokushisa la mandla amakhulu.
Lolu cwaningo luphinde lwaxwayisa ngokuzivocavoca umzimba ngokweqile ngemva kokudla, ngoba lokhu kubangela uhlobo oluthile lokungagayeki kahle kokudla, futhi kubangela ukufinyela okuqinile ngenxa yamanani abuthakathaka egazi afinyelela ohlelweni lokugaya ukudla, okusiza ekugayeni ukudla ngokwalo.
Omunye wabacwaningi uthi kungenzeka ukuthatha izithako zokudla okunomsoco ezimelelwe kuma-capsules kawoyela we-peppermint, ngoba zinomthelela ekukhuthazeni nasekuhleleni inqubo yokugaya, futhi zelaphe ukuphazamiseka okuthile kokugaya ukudla.
Olunye ucwaningo luqinisekisile ukuthi ukudla i-ginger kusebenza ukuxazulula izinkinga ezithinta uhlelo lokugaya ukudla, njengoba kuqeda ukuqunjelwa futhi kuphathe isifo sohudo, futhi kuvimbela amacala okucasuka kwekholoni, futhi kuvimbele ukugayeka kokudla, njengoba kukhuthaza ukukhiqizwa kwama-enzyme adingekayo, ukukhulisa ukusebenza kahle. yenqubo yokugaya ngaphakathi emzimbeni.
Ucwaningo lubonisa ukuthi i-ginger ngokuvamile ithuthukisa izinga lenqubo yokugaya ngokuphawulekayo, njengoba idlala indima yomsizi ekudluliseleni ukudla ngemva kokugaya esiswini kuya emathunjini amancane, ngokuphakamisa ukunyakaza kokugoqa kwezindonga zesisu, okuyinto kusiza ukwandisa ijubane lokuthuthela ukudla emathunjini, futhi kusiza inqubo yokumuncwa futhi.

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