Kukula Kofooka: Zizindikiro, Zomwe Zimayambitsa Ndi Zithandizo Panyumba

Mayina Abwino Kwa Ana

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Tsiku Lobadwa:

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Nditumizireni Imelo Onetsani Patsamba

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Njira yodyera yathanzi ndi chifukwa cha kudya bwino komanso moyo wabwino. Dongosolo la kugaya kwamunthu ndilazinthu zingapo zovuta komanso zopangitsa zomwe zimapangidwira chakudya. Kuti tipeze mphamvu kuchokera pachakudya chomwe timadya, thupi limayenera kugawa chakudyacho kukhala tinthu tating'onoting'ono tomwe timatha kuyamwa ndikugwiritsa ntchito ntchito zosiyanasiyana za thupi. Ndikofunikanso kuchotsa zinyalala mthupi lathu.

Mavuto amadzimbidwe ndiofala, makamaka pakati pa iwo omwe amadya kwambiri zakudya zokazinga ndi tchizi kapena chakudya cholemera. Pafupifupi 1 mwa anthu anayi ku India amakhudzidwa ndimavuto chimbudzi [1] [ziwiri] .

Mavuto am'mimba kapena chimbudzi chofooka chitha kuchitika ngati chakudyacho sichisungidwe bwino kapena chifukwa cha mavuto ena monga matenda am'mimba a reflux, zilonda zam'mimba kapena matenda a ndulu, zovuta zamagetsi kapena kusalolera zakudya, zomwe zimatha kuyambitsa zizindikilo monga kuphulika, gasi, nseru, kusanza , Kumva kukhuta mutatha kudya, kapena ululu woyaka pachifuwa ndi m'mimba [3] [4] .

Lero, tiwona chiyani wea k chimbudzi ndi momwe mungakulitsire chimbudzi chanu.

Kodi Zimatanthauzanji Kukhala ndi Chimbudzi Chofooka?

Ndikuganiza kuti zili bwino kunena kuti pafupifupi tonsefe nthawi zina timakhala ndi vuto lakugaya m'mimba monga kukwiya m'mimba, kumva kuwawa kapena kutupa, kutentha pa chifuwa, nseru , kudzimbidwa kapena kutsegula m'mimba. Monga momwe dzinali likusonyezera, chimbudzi chofooka ndipamene njira yanu yogayira siyigwira ntchito mofananamo ndi ya munthu wathanzi ndipo imayambitsa kukwiya komanso kusapeza bwino [5] .

Ngati muli ndi chimbudzi chofooka, komwe makina anu am'mimba amalephera kugwira ntchito bwino, mutha kupwetekedwa mtima ndi mpweya wosayembekezereka (komanso wochititsa manyazi). Kusagaya bwino moyenera kumatsogolera ku zovuta zingapo monga mutu waching'alang'ala nkhawa, kukhumudwa , chikanga, ziphuphu, kupweteka pamodzi ndi chifuwa [6] . Chifukwa chake zakudya zomwe zimasokoneza dongosolo lanu logaya chakudya ziyenera kudyedwa pang'ono kapena kupewa.

Kodi dongosolo lakugaya chakudya limagwira ntchito bwanji?

[Chithunzi mwachilolezo: Wiki]

Asanalowe mumutu wa chimbudzi chofooka , muyenera kumvetsetsa momwe makina anu am'mimba amagwirira ntchito . Kugaya ndi njira yayitali yomwe imakhudza osati m'mimba mokha komanso ziwalo zambiri zomwe zimapanga gawo logaya chakudya [7] [8] .

• Kugaya kumayambira pakamwa, pomwe malovu amawononga chakudyacho kwinaku ukufuna.
• Chakudyacho chitamezedwa, chakudyacho chimasunthira kummero, komwe kumalumikiza kukhosi kwanu ndi m'mimba.
• Chakudyacho chimakankhidwira pansi ndi minofu mu kholingo kupita ku valavu yomwe ili pansi pamimba panu.
• Mukafika m'mimba, zidulo zam'mimba zimaphwanya chakudya ndikusunthira m'matumbo ang'onoang'ono.
• M'matumbo ang'onoang'ono, timadziti ta m'mimba tambiri tambiri, monga kapamba ndi ndulu zimaphwanyiranso chakudya ndipo michere imalowa.
• Otsalawo amapita m'matumbo akulu, momwe madzi onse amalowerera.
• Zomwe zatsala tsopano ndi zinyalala, zomwe zimatuluka mthupi lanu kudzera mu rectum ndi anus.

Umu ndi momwe a Njira yabwino yogaya chakudya zimachitika nthawi zambiri. Ngati munthu ali ndi chimbudzi chofooka, mavuto amatha kumachitika panjira iliyonse [9] .

Kodi Zoyambitsa Zazakudya Zochepa Ndi Ziti?

Nawu mndandanda wa zina mwazomwe zimayambitsa kuchepa kwa chimbudzi.

Chakudya chopanda thanzi : Chakudya chopangidwa ndi zakudya zosinthidwa, chakudya chopanda kanthu kapena chomwe chimakhala ndi chakudya chambiri, shuga woyengedwa, mchere ndi mafuta zimatha kubweretsa kugaya zakudya mopanda thanzi [10] . Zakudya zomwe zilibe zakudya zofunikira zimachedwetsa kugaya kwam'mimba ndikupangitsa matumbo kutuluka komanso kukwiya [khumi ndi chimodzi] .

Kusachita zolimbitsa thupi : Kukhala moyo wongokhala kungayambitse matenda opitilira makumi anayi odziwika ndi zamankhwala monga matenda amtima, mtundu wa 2 shuga, kunenepa kwambiri, matenda amisala, matenda amisala komanso mitundu ingapo ya khansa [12] . Kulephera kuchita zinthu zolimbitsa thupi nthawi zonse kumatha kufooketsa dongosolo lanu logaya chakudya [13] , Kafukufuku akuwonetsa kuti kuwonetsa zolimbitsa thupi nthawi zonse kumatha kuthandiza kudzimbidwa ndikulimbikitsa kugaya bwino [14] .

Kusowa kwa zipatso ndi ndiwo zamasamba mu zakudya : Siziwoneka kuti zipatso ndi ndiwo zamasamba ndizofunikira kuti munthu azidya moyenera. Kudya masamba ndi zipatso zochepa kapena kumatha kubweretsa kudzimbidwa ndi matenda ena am'mimba [khumi ndi zisanu] . CHIKWANGWANI chomwe chimapezeka mu zipatso ndi ndiwo zamasamba chimagwira gawo lofunikira pakusunganso mabakiteriya athanzi.

Kusowa tulo : Kusowa tulo ndi chifukwa chachikulu chokhalira ndi chilakolako chofuna kudya, chomwe chingapangitse chiopsezo chofooka chimbudzi [16] . Kupatula pakulakalaka zakudya zopanda thanzi osagona usiku, posakhalitsa kudya kosayenera kumeneku kumayambitsanso kusintha kwa mahomoni. Kusagona mokwanira kumathanso kubweretsa zovuta zokhudzana ndi chimbudzi monga matenda am'mimba a reflux, matumbo osakwiya komanso dyspepsia yogwira [17] [18] .

Kusadya madzi okwanira : Kafukufuku akuwonetsa kuti kusowa kwa madzi m'thupi ndi chimodzi mwazomwe zimayambitsa vuto la kugaya zakudya m'thupi, komwe kumatha kubweretsa kudzimbidwa, gastritis ndi asidi Reflux chifukwa m'mimba mulibe madzi okwanira kutulutsa asidi wam'mimba wofunikila kugaya chakudya chanu [19] . Akuluakulu athanzi ambiri amafunika kumwa madzi osachepera magalasi 7 mpaka 8 tsiku lililonse ndipo angafunike kumwa kwambiri ngati akukhala nthawi yotentha kapena ngati wina akuchita zovuta.

Kudya mopitirira muyeso : Chimodzi mwazomwe zimayambitsa kuchepa kwa chakudya, kudya mopitirira muyeso kumachedwetsa kugaya chakudya kuchititsa kuti chakudya chomwe mudadya chikhale m'mimba kwa nthawi yayitali ndikukhala mafuta [makumi awiri] . Kusagaya chakudya kokwanira kumatha kubweretsa mavuto osiyanasiyana monga kutentha pa chifuwa ndi asidi Reflux, kusanza ndi nseru [makumi awiri ndi mphambu imodzi] .

Kodi Zizindikiro Zake Zakudya Zochepa Ndi Ziti?

Kupatula zizolowezi zanu zaulesi, moyo wamakono umapangitsa kuti munthu asamavutike chimbudzi kuchokera kuzinthu zopanikiza kwambiri, kugona pang'ono, kutenga zina ndi zina. Izi ndi zizindikilo zomwe zitha kuwonetsa kuti muli ndi chimbudzi chofooka [22] [2. 3] :

• Kukhumudwa m'mimba, nthawi zambiri masana
• Kusintha kwamankhwala mwangozi
• Kusokonezeka kwa tulo
• Kutopa kosalekeza
• Khungu lakhungu
• Kusagwirizana kwa zakudya
• Kutentha pa chifuwa
• Nseru
• Gasi
• Kuphulika
• Kudzimbidwa
• Kutsekula m'mimba

Momwe Mungakulitsire Kukula Kwamafooko | Kodi Ndingatani Kuti Ndizolowere Zakudya Zofooka?

Vuto la chimbudzi chofooka sichinthu chomwe chilibe yankho kapena chovuta kuswa. Kulandila njira yamoyo yodzindikira komanso yathanzi kumatha kuthandizira m'njira zambiri kukonza chimbudzi.

Nawa maupangiri ndi njira zothandizira kukonza chimbudzi chofooka:

Onjezerani zipatso pachakudya cham'mawa : Kuphatikiza kwa zakudya zosaphika, monga zipatso kumatha kuthandizira kukulitsa chimbudzi chanu [24] . Chakudya cham'mawa ndi chimodzi mwazakudya zofunika kwambiri patsikuli zomwe zimakulimbikitsani kuti muzitha kugwira ntchito tsiku lililonse ndikuwonjezera zipatso monga nthochi, kiwi, papaya, chitumbuwa ndi zina zotero. [25] .

Imwani madzi : Kumwa madzi okwanira tsiku lililonse ndikofunikira pakuwunika kwanu [26] . Munthu ayenera kumwa osachepera magalasi 7 mpaka 8 amadzi tsiku lililonse [27] . Imwani kapu yamadzi ndi chakudya chilichonse, zomwe zimathandizanso kuti mukhale okwanira komanso kufulumizitsa kugaya.

Idyani masamba & zipatso zokhala ndi michere yambiri : Masamba ndi zipatso ndizofunikira pokhala ndi zakudya zopatsa thanzi komanso njira yabwino yogaya chakudya. Phatikizani nyama yamphesa yodzaza ndi zipatso zomwe zitha kufulumizitsa chimbudzi ndikulimbikitsa kuyamwa kwabwino kwazakudya zopukusidwa [28] .

...

Chitani masewera olimbitsa thupi nthawi zonse : Kuchita masewera olimbitsa thupi pafupipafupi kumathandizira kukonza chimbudzi popanda kuyesetsa pang'ono. Simuyenera kuchita zolimbitsa thupi poyenda kwa mphindi 20 mpaka 30, kukankha pang'ono komanso kuthamanga kumathandizanso pakukonza chimbudzi chofooka [29] .

Maantibiotiki ndi zakudya zofufumitsa : Zakudya zofufumitsa monga yogati, kimchi. kefir ndi zina zimathandizira kulimbitsa thupi kuchokera pakamwa panu kupita m'matumbo anu, ndikuthandizani kuwongolera tizilombo toyambitsa matenda ngati majeremusi. Zakudya izi zimatha kuyamwa kuyamwa kwa michere ndikuthandizira kugaya chakudya.

Malangizo ena othandizira kukonza chimbudzi chofooka ndi awa [30] :

• Gonani bwino
• Idyani chakudya chanu mutakhala pansi
• Idyani zokhwasula-khwasula osati zakudya zokazinga
• Yesetsani kulamulira gawo
• Idyani zakudya zenizeni
• Onjezerani mafuta a nsomba pazakudya zanu
• Gwiritsani ntchito mavuto anu
• Tafuna chakudya chako bwino
• Pewani mowa ndi fodya

Zothetsera Pakhomo Pazakudya Zofooka

Nawu mndandanda wazithandizo zapakhomo zomwe zingakuthandizeni pakudya kofooka ndikupatseni mpumulo.

1. Tiyi Timbewu

Kafukufuku akuwonetsa kuti kudya timbewu timbewu timbewu tating'onoting'ono titha kuthandiza kukonza chimbudzi. Pulogalamu yogwiritsira ntchito menthol m'masamba a timbewu timbewu timatha kukulitsa chimbudzi [31] . Njira yothetsera mseru ndi kudzimbidwa, masamba a timbewu timbewu timayenera kudyedwa pang'ono. Kugwiritsa ntchito timbewu timbewu tating'onoting'ono kungayambitse kutentha pa chifuwa kapena asidi Reflux. Kafukufuku akuwonetsa kuti mutha kumwa makapu 2-3 a timbewu timbewu patsiku pazotsatira zabwino [32] .

Momwe mungapangire tiyi wa timbewu tonunkhira

• Mutha kugwiritsa ntchito masamba a timbewu touma kapena atsopano.
• Mukakhala ndi timbewu timbewu tonunkhira tatsopano, tengani timbewu timbewu tatsopano tatsopano tatsopano toti tiwonjezere pamadzi otentha ndi kuwira kwa kanthawi.
• Ndiye phompho kwa mphindi.
• Sungani ndi kumwa.
• Ngati timbewu touma tisiye, tengani timbewu timbewu touma tating'onoting'ono kenaka onjezerani madzi otentha. Gwerani kwa mphindi 10.
• Gwirani ndi kumwa.

2. Tiyi wa Chamomile

Kumwa tiyi wa chamomile nthawi zonse kumathandizira kukonza chimbudzi ndikufulumizitsa chimbudzi [33] . Imwani kawiri pa tsiku kuti mupeze zotsatira zabwino.

Momwe mungapangire tiyi wa chamomile kuti asafooke bwino

• Kukonzekera tiyi wa chamomile, ikani thumba limodzi kapena awiri tiyi m'madzi otentha kwa mphindi 10.
• Thirani chikho ndikuwonjezera uchi, ngati mukufuna.
• Imwani tiyi kawiri patsiku kuti musinthe chimbudzi.

3. Ginger

Chakudya china chabwino kapena zitsamba zamavuto okhudzana ndi chimbudzi, ginger amatha kuchepetsa asidi wam'mimba ndikulimbikitsa kugaya bwino chakudya [3. 4] . Imwani kapu ya tiyi wa ginger ngati mukufunikira kuti muchepetse m'mimba ndikuchotsa kudzimbidwa.

Momwe mungapangire tiyi wa ginger kuti muchepetse chimbudzi

• Pa chikho chimodzi cha tiyi wa ginger, onjezerani 2 tsp wa ginger watsopano kwa madzi ndi chithupsa.
• Kumwa tiyi wa ginger kumatha kuthandiza kutonthoza m'mimba, makamaka kwa amayi apakati.

4. Apple Cider Vinyo woŵaŵa

Vinyo wosasa wa Apple wakhala akugwiritsidwa ntchito kuthana ndi asidi Reflux kwanthawi yayitali. Mukadya, zimathandiza kuthana ndi zizindikiro za asidi Reflux, monga kutentha pa chifuwa ndi mseru komanso kukonza magayidwe [35] .

Momwe mungagwiritsire ntchito apulo cider viniga wosafooka chimbudzi

• Onjezerani supuni imodzi kapena ziwiri za vinyo wosasa wa apulo cider ku kapu yamadzi ndikumwa kuti mupumule mwachangu kapena,
• Imwani izi osakaniza mphindi 30 musanadye.

5. Fennel Mbewu

Mbeu za Fennel zimakhalanso ndi kuzirala pathupi lanu zomwe zimathandiza kugaya chakudya [36] . Fennel ndi mankhwala a antispasmodic omwe amatha kuthana ndi vuto lakudzimbidwa ndi m'mimba monga kupindika m'mimba, nseru, ndi kuphulika [37] .

Momwe mungagwiritsire ntchito nthanga za fennel pochepetsa chimbudzi

• Onjezerani supuni ya of ya mbewu ya fennel m'madzi.
• Wiritsani kwa mphindi 10 ndikuziziritsa musanamwe.
• Muthanso kumwa tiyi wa fennel.

6. Madzi a Ndimu

Chinyengo chakale kwambiri m'bukuli, mandimu ndiye yankho labwino kwambiri pochizira chimbudzi chofooka. Chipatso cha citrus chili ndi zinthu zina zomwe zimathandiza chiwindi kutulutsa bile yokwanira kuthana ndi chimbudzi [38] . Madzi a mandimu amathandizanso kuchiritsa kudzimbidwa ndi kutsegula m'mimba. Imwani kapu yamadzi a mandimu tsiku lililonse kuti muchotse zovuta zokhudzana ndi chimbudzi [39] .

Momwe mungapangire madzi amandimu osagaya bwino chakudya

• Kagawani mandimu awiri mu theka ndikuyika mu mphika wokhala ndi 200 ml ya madzi.
• Wiritsani madzi kwa mphindi zitatu.
• Lolani kuti liziziziritsa kwa mphindi 10-15.
• Chotsani mandimu ndi zamkati m'madzi.

7. Soda Yophika

Ngakhale zitha kudabwitsanso, soda ndi yopindulitsa pakuchepetsa chimbudzi [40] . Ikhoza kuthandizira kukhala ndi pH yolimbitsa thupi m'thupi lanu kuti likhale ndi chimbudzi chokwanira, kuchepetsa asidi reflux, ndi kugwiritsira ntchito matumbo abwino [41] .

Momwe mungagwiritsire ntchito soda pakudya kofooka

• Tengani supuni ya tiyi ya soda ndi kuwonjezera pa kapu yamadzi.
• Sakanizani bwino ndikumwa kuti mupumule.

Zakudya Zoti Mudye Pazakudya Zofooka

Zakudya izi zitha kukuthandizani kuti muzidya bwino [42] :

• Maapulo
• Mbewu za Chia
• Zakudya za ma Probiotic monga yoghurt, kefir, kombucha, tempeh, kimchi, miso etc. [43]
• Zakudya zopangira mankhwala monga adyo, anyezi, nthochi ndi zina.
• Beetroot
• Mbewu zonse monga oats, mpunga wabulauni, balere etc. [44]
• Masamba obiriwira ngati sipinachi, broccoli etc.
• Salimoni
• Msuzi wa mafupa

Zakudya Zomwe Muyenera Kupewa Pazakudya Zofooka

Nayi mndandanda wazakudya zomwe muyenera kuchepetsa kuti musamavutike kudya [43] :

• Khofi ndi mkaka
• Zakudya zamafuta monga nyama yofiira, tchizi etc.
• Zakudya zokazinga ndi zopangidwa
• Zokometsera zopangira

Pamapeto pake ...

Kuganizira kuti chimbudzi ndi chimodzi mwazinthu zofunika kwambiri kuti mukhale ndi moyo wathanzi, kukhala ndi chimbudzi chofooka kumatha kubweretsa zovuta zingapo zathanzi. Kafukufuku akuwonetsa kuti nthawi zina, chimbudzi chofooka chimakhala chiwonetsero cha magulu akulu a matenda omwe mwachiwonekere sagwirizana. Komabe, mutha kuthandizira kukonza chimbudzi chanu mwa kukhala ndi moyo wathanzi.

Zindikirani : Kudzimbidwa pafupipafupi kapena chimbudzi chofooka nthawi zambiri chimakhala chizindikiro cha vuto lakuchepa kwam'mimba monga acid reflux, gastritis, ngakhale khansa yam'mimba.

Mafunso Ofunsidwa Kawirikawiri

Q. Kodi ndimatsuka bwanji dongosolo langa logaya chakudya?

KU: Kumwa madzi ambiri ndikukhala hydrated ndi njira yabwino yothetsera chimbudzi. Kudya zakudya zokhala ndi madzi ambiri komanso zimathandizanso.

Q. Ndi zakudya ziti zitatu zoyipa zomwe zimafunika kugaya chakudya?

KU: Zakudya zokazinga, zakudya za zipatso ndi shuga wowonjezera.

Q. Mumakhazikitsanso bwanji m'mimba mwanu?

KU: Sankhani mitundu yonse ya mkate, pasitala ndi mpunga pamitundu yoyera, idyani nyemba zambiri, nyemba ndi mphodza, idyani zakudya zama probiotic, idyani nyama yankhumba yambiri, ndipo idyani moyenera ndikuwongolera kupsinjika kwanu.

Q. Ndi zakudya ziti zomwe zimatsuka matumbo?

KU: Broccoli, rasipiberi, masamba akuda, masamba ndi oats ndi ena mwazofala kwambiri.

Q. Ndiyenera kumwa chiyani m'mawa kuti ndikhale wathanzi?

KU: Madokotala ambiri amalangiza kuti muyambe m'mawa ndi kapu ya mandimu ndi uchi mopanda kanthu.

Q. Kodi kumwa madzi otentha ndikwabwino kudzimbidwa?

KU: Kumwa madzi otentha kumathandiza kuthyola chakudya mwachangu kuposa kumwa madzi ozizira kapena ofunda komanso kumachepetsa chiopsezo chodzimbidwa pothandizira matumbo nthawi zonse.

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