Yini engingayenza ukudla isilungulela? Ukudla isilungulela - umsoco ofanele

Isilungulela vyalyatsya ezingemnandi umphumela ukudla. ochwepheshe abaningi bayavuma ukuthi ukubukeka kwayo iba uphawu oyinhloko gastroesophageal Reflux isifo. Isilungulela ngokuvamile kwenzeka emva kokudla okunamafutha, okuthosiwe, okubabayo, ukudla anosawoti omningi kakhulu. Kungaba uhlobo oluthile impendulo mayelana nomzimba womuntu, ezibonakala ukudla ngempela ayinangozi ezifana ikhofi, itiye, utamatisi, u-anyanisi kanye nabanye.

Siyaqonda izizathu

Ngaphambi kokuqhubeka zaba isihloko esivelele isihloko futhi ngiyaqonda ukuthi ungaba ne isilungulela, ngifuna ukugxila ukunaka phezu kokugula. Ngakho, enye uyalibona i ezingemnandi esivuthayo ukuzwa e emphinjeni, okuyinto is phetho ukuxhumana ulwelwesi lwamafinyila okuqukethwe isisu tube ngomphimbo. Isilungulela imiphumela ingaba esidumazayo ngempela: ngokuvamile kuyoba uphawu ukuthuthukiswa izimila, ukuvuvukala, ukuguguleka kwenhlabathi. Yingakho kufanele indiva, ikakhulukazi uma izimpawu ayaqala ukuthatha uhlamvu avamile.

Isizathu esiyinhloko salokhu ukubukeka isilungulela zihlanganisa:

• izifo - kolwelwesi, isilonda esiswini;
• sengozini mucosa ngomphimbo ukuze isenzo acid;
• isici esiyingqayizivele kweminye imikhiqizo, okubangela ukusabela okufanayo;
• umsebenzi ngokweqile.

Isilungulela kungaba nemiphumela emibi kakhulu, yingakho lokujabulela esivuthayo, ukungakhululeki esifundeni emphinjeni ngokuqinisekile musa ukushiya ngaphandle ukunakisisa izimpawana. Lapho Ukudla bazokwazi ukuletha esiswini namathumbu kokuvamile.

Izimiso eziyisisekelo yokudla isilungulela

Umgomo nanoma yokudla - hhayi kuphela ukunciphisa ubuhlungu, kodwa futhi ukuze akuqede, ukuqinisekisa ukusebenza evamile izinqubo ezibalulekile zomzimba. Kulokhu, udinga "welula" ilangabi ukuthi olwaqubuka emphinjeni, futhi balahle izimpawu ezingezinhle. Futhi konke lokhu kungenza ukudla isilungulela. Ukudla okunomsoco for isilungulela kusekelwe imithetho eyisisekelo:

• ukudla yokuhlukanisa - zama ukudla izikhathi 5-6 ngosuku in izingxenye ezincane;
• hhayi udla - esiswini akufanele nanini sibe amandla adonsela phansi, udle okuningi njengoba udinga, kungcono ukuya kude etafuleni umuzwa okuncane yindlala;
• kuchithwa ukudla ngasekupheleni;
• Kuthule ngesikhathi sakusihlwa - ungadli sengathi ngokwezifiso iphakethe nezimpisi, kungcono eziningi ukucindezeleka emzimbeni wakho, okuyinto nje avuse isilungulela;
• Umsebenzi njalo ngemva kokudla - akudingekile emva kwasemini eqotho isidlo sasemini noma esakusihlwa ngokushesha anesikhundla ovundlile, kodwa futhi ucede ngokwakho odinga amandla - kakhulu, kangcono sukuma uhambe ijubane okudliwa imizuzu 35-40;
• ukwenqaba silungise imikhuba emibi futhi ukudla okungenamsoco - uma ufuna ibe nempilo, unakekele impilo yakho isikhathi eside, ukuyeka ukubhema, ukuphuza, zama ukunciphisa ukusetshenziswa ethosiwe, okunamafutha, okunosawoti futhi okubabayo. Izinguquko esimweni sempilo akuthathi isikhathi eside ukulinda;
• esikhundleni kwezilwane yemifino amafutha.

schazhenie ukudla

Ufuna ukwazi lokho kusiza isilungulela? Imfihlo ukupheka abantu abaphethwe yizimpawu ezingemnandi ezinjalo, sekuyisikhathi eside babe ukudla uyazonga. Kuyini lokhu?

Ngakho, zama ukupheka izitsha abawuthandayo ngombhangqwana, futhi ngokushesha ngaphambi zisebenzisa nquma kubo. Lahla zonke ukudla ezibanga ukubukeka isilungulela, ushintsho lozakwabo akuyona ingozi. Futhi ekugcineni, give up the ezishisayo umfutho mucosa - kulokhu ukudla okushisayo futhi, Ngakolunye uhlangothi, ngokweqile ukudla chilled, ezifana Ungadla abandayo, ice cream ice njengoba.

ukudla okunempilo

Yini engingayenza ukudla isilungulela? Ekugcineni sifika leli phuzu futhi. Ukuphikisana ngemibono, baningana imikhiqizo ezimbalwa nethonya elihle ku-ulwelwesi lwamafinyila we kuqhoqhoqho nasesiswini, umbukiso zokuyithena umphumela futhi asize ekudambiseni ukuvuvukala ubuhlungu. Le mikhiqizo zihlanganisa:

• Imikhiqizo yobisi (engakutholanga ukuvutshelwa) - Ubisi for isilungulela - imithi Okuyınqo, omunye imikhiqizo ewusizo kakhulu ukuthi ufuna ukufaka ekudleni kwakho. Nonfat ubisi angadle ngabuhle obutheni umboza odongeni isisu emphinjeni, kunciphisa ukuvuvukala, upholisa, anazo ukuze sivikeleke umphumela. It bavunyelwe ukusetshenziswa cottage shizi nge lokucuketfwe fat okusezingeni eliphezulu, kanye curd ushizi. Kefir nge isilungulela - isihloko sizobe sithi ngempela ezithakazelisayo. ochwepheshe abaningi bayavuma ukuthi nengcosana yogurt ngisho kusiza ukulwa umzimba ezivuthayo. Kefir - ithuluzi enkulu ukupholisa isisu avuvukele okudambisa ubuhlungu, ingasetshenziswa ukuze ubhekane ngokuphumelelayo ukudla.

• Oatmeal. Yini esiza nge isilungulela? Oatmeal ngesidlo sasekuseni. izinto lwamafinyila ukuthi lokhu kuye kwakucebisa okusanhlamvu, lisibekele odongeni esiswini. Oatmeal uyisikhathi eside azigcina umuzwa satiety, hhayi ukuba kumkhathaze ukwanda asidi. Can ukungezwa ubisi iqolo ngoba isilungulela - lapho uhlanganisa izakhiwo ezuzisayo mikhiqizo.
• Isinkwa - abantu abaphethwe isilungulela, kuyasiza isinkwa esingenamvubelo kuphela. A ephelele Ngokwesibonelo - Pita isinkwa, kungaba kufakwe ekudleni. Uma sikhuluma isinkwa bendabuko nemvubelo, ngokuqinisekile ngeke inketho yakho. Yena uqala inqubo ukuvutshelwa esiswini ephelezelwa ukukhululwa kwe acid, okuyinto kuphakamisa umuzwa esivuthayo.
• uwoyela linseed - isilungulela ethathwe imbewu yefilakisi umboza ngokuphelele udonga esiswini, ke upholisa ke aqede ubuhlungu. Kungaba ukungezwa amasaladi, side izitsha kanye ukuthatha isipuni esiswini esingenalutho.
• Banana - Lokhu izithelo zasezindaweni ezishisayo amumethe isilinganiso samaminerali amavithamini namaminerali. Uma ungazi ukuthi ungaba ne isilungulela, ubhanana ngeke kuphela singazilimazi, kodwa futhi usiza umzimba wakho. Kucishe ayiqukethe asidi kungabangela umuzwa esivuthayo esiswini. Ngenxa izakhiwo omuhle esigubuzele banana usizo iwukudambisa ubuhlungu futhi baduduze wacasuka esiswini udonga.
• Imifino, steamed noma eqeda, kwamukelekile yimuphi ubukhulu. Lena indawo enhle kakhulu side dish inketho kulabo abaphethwe izifo yaleli pheshana emathunjini.
• Vegetable isobho, ephansi fat umhluzi - esiswini ngamunye wethu idinga ukudla okuwuketshezi.

Mhlawumbe lena yiyona ndlela yokudla esifanele isilungulela. Ukudla okunomsoco for isilungulela - isihluthulelo isimo nezimnandi impilo, ngakho ningakwenqabi izisekelo ngakho.

imikhiqizo kungavunyelwe

Akumangazi ukuthi awukwazi ukudla ukudla okwakungenzeka ukuthi kufanele ishiywa kulabo abaphethwe isilungulela. Okokuqala, lokhu:

• Izithelo nemifino nge high acid - leli qembu zihlanganisa apula, izithelo zohlobo lukalamula, ikiwi, plums, currant, sitrobheli, utamatisi. Konke lokhu imikhiqizo kwandisa kakhulu ezingeni acid esiswini, ngakho ukusetshenziswa yabo akuvumelekile.
• esinkwa esivutshelweyo.
• ukudla okubabayo - kubalulekile ukuba bangayeki ukudla nge-pepper, lwesinaphi. Kuyinto enamandla esiswini namathumbu imikhiqizo engaholela ashise lwamafinyila, ubuhlungu obuhlabayo.
• Canned ukudla - izinhlanzi nososo ehlukahlukene, amakhowe zifakwe emanzini anosawoti, ukhukhamba, Ugalonci caviar nokuningi. Dedela mikhiqizo ezithinta ukucasuka we emphinjeni.
• Ukudla Okusheshayo - leli qembu lalihlanganisa nalabo ehla, uphuzo carbonated kakhulu, chips, ama-crackers. Abanaso ethwele inzuzo, kunalokho, kungaba yingozi pheshana emathunjini bese isimiso sokugaya ukudla bungene.
• Meats, ikhofi kanye chocolate - mikhiqizo ezibekwe iqembu elifanayo kuphela ngoba bathuthukisa ukuphumula we sphincter, batfole ulwelwesi asidi emphinjeni. Uju nge isilungulela iba okunye iphila ushukela ushokoledi esikhundleni.

imenyu letiphakanyisiwe

Lapha kuba, ukudla nge isilungulela. Imenyu, njengoba sibona, kungaba ngezindlela ezihlukahlukene. Kungcono ukuhlanganisa ukudla okunempilo ndawonye. Siye walungiselela imenyu anolaka ukufakazela ukuthi ukudla isilungulela kungenzeka kuphela sibe abalinganiselayo, ewusizo futhi esihlwabusayo.

ibhulakufesi

Oatmeal, eliphekwe ngobisi - option best for kwasekuseni. Ungakwazi esikhundleni salo unyaluthi semolina, irayisi - Akunandaba. Uma wokudla akwanele, ungakwazi ukwengeza itiye Lavash isangweji futhi yimuphi ushizi ojiyileyo. Khumbula ukuthi ibhulakufesi kufanele kube obukhulu, oatmeal abhekana ngayo nalesi msebenzi.

nosh

Njengoba isidlo sasekuseni uphelele ingilazi yobisi noma yogurt, kodwa i isidlo ntambama, ungakwazi ukukhetha izithelo ezifana banana noma yisilwane isangweji esingenamvubelo isinkwa nge ukwatapheya noshizi izaqheqhe.

kwasemini

Cream imifino nge-asidi eliphansi, inkukhu umhluzi - ephelele kwasemini. Isobho kungenziwa kulekelelwa obuncane ephansi fat inyama abilisiwe (webele), futhi kusetshenziswe njengendlela pasta Hlobisa kusukela durum ukolo, imifino, bonke abathandi kwasolwandle Ungashintshanisa inyama noma izinkukhu ku izinhlanzi mafutha.

kwakusihlwa

Dinner kufanele kube lula ngokwanele: oyikhumbulayo omunye imithetho eyisisekelo ukunikezela nge isilungulela? Cottage shizi nge izithelo nati yomiswa kuyoba okwanele. Uma ungeke ukwazi ukubhekana nomuzwa indlala, ungakwazi ubilise obuncane webele futhi anezele ngayo isaladi ka imifino.

kwakusihlwa ngasekupheleni

Ngaphambi kokulala ungakwazi uphuze ingilazi kefir noma ubisi - ngakho kuyokwenza ukunqanda odongeni esiswini.

Sithemba ukuthi zonke izinhlangothi ngesihloko esithi: ". Ngingenza udle nge isilungulela, kusukela yimiphi imikhiqizo efanele uyoshiywa" Ukudla ngendlela efanele, usiza umzimba wakho.