Okuhlangenwe nakho kwami ​​​​ngamafutha omnqumo wokuqunjelwa, futhi umphumela wamafutha omnqumo uqala nini?

Isipiliyoni sami ngamafutha omnqumo wokuqunjelwa

Ulwazi lwami ngamafutha omnqumo wokuqunjelwa lwaluhle kakhulu futhi luwusizo kakhulu.
Abantu abaningi bahlushwa izinkinga zokuqunjelwa futhi ngingomunye wabo.
Nganquma ukuzama isisombululo semvelo kule nkinga futhi ngakhetha amafutha omnqumo ngenxa yezinzuzo zayo eziningi ezaziwayo.
Mane uthathe isipuni samafutha omnqumo esiswini esingenalutho ekuseni ngaphambi kokudla noma yini enye.
Ngabona ukuthuthuka okuphawulekayo ekuhambeni kwamathumbu nokwenza lula ukugaya.
Nami ngizizwe ngikhululekile futhi ngikhululekile esiswini sami.
Lokhu kuhlolwa kwakungenayo nhlobo imiphumela emibi futhi imiphumela yako yayikhuthaza.
Ngingancoma kakhulu amafutha omnqumo wokuqunjelwa kunoma ubani obhekene nale nkinga.

Ngingawasebenzisa kanjani amafutha omnqumo ukuze ngiqunjelwe?

Amafutha omnqumo ayisithako esingokwemvelo nesinempilo esingasetshenziswa ukwelapha izimo eziningi zempilo, kuhlanganise nokuqunjelwa.
Kubhekwa njengelinye lamakhambi esintu aziwayo okuthuthukisa impilo yokugaya ukudla.
Nansi indlela yokusebenzisa amafutha omnqumo ukwelapha ukuqunjelwa:

• Thatha isipuni samafutha omnqumo esiswini esingenalutho ekuseni kakhulu.
  Lo mthamo omncane kawoyela ungasiza ukuhambisa amathumbu futhi wenze indle ihambe kalula.
• Ithisipuni lamafutha omnqumo lingathathwa ngaphambi kokudla okuyinhloko ukuze kugqugquzelwe inqubo yokugaya.
• Ithisipuni lamafutha omnqumo lingaxutshwa nejusi kalamula omusha futhi liphuzwe nsuku zonke ngaphambi kokudla kwasekuseni.
  Ingxube kawoyela we-olive kanye nejusi kalamula isebenza njengesikhuthazi ohlelweni lokugaya ukudla futhi ikhuthaze ukuphuma kwamathumbu.
• Ukubhucunga ngamafutha omnqumo kungase kube nomthelela omuhle ohlelweni lokugaya ukudla.
  Ungasebenzisa amafutha omnqumo amancane ukuze uhlikihle kahle isisu esiswini ngokujikeleza kwe-circular imizuzu engu-10-15 nsuku zonke.

Aqala nini ukusebenza amafutha omnqumo?

Umphumela wamafutha omnqumo ubangelwa izici eziningi ezahlukene ezithinta ikhwalithi nezinzuzo zawo.
Iminyaka yobudala iyisici esibalulekile ekunqumeni ukuthi amafutha omnqumo aqala nini ukusebenza, njengoba anomthelela omkhulu ekuvuthweni kanye nekhwalithi yesithelo.
Iminqumo ivame ukuvunwa ekwindla, futhi ezindaweni ezipholile izithelo nokudla kwazo kunokunambitheka okunokulinganisela nokujulile.
Ezimweni eziningi, iminqumo icindezelwa ngosuku olufanayo kusukela ephawundini, okuqinisekisa ukuthi amafutha omnqumo ane-flavour ehlanzekile kanye nokunambitheka okumnandi.
Ukudla kwezihlahla nakho kubalulekile, njengoba izinga lomhlabathi kanye namaminerali atholakalayo kuthinta ukukhula kwezihlahla nezithelo zazo futhi ngenxa yalokho izinga lamafutha omnqumo.
Ekugcineni, ukugcina nokugcina amafutha omnqumo ngendlela efanele nakho kunomthelela lapho eqala ukusebenza, njengoba amafutha kufanele agcinwe endaweni epholile, emnyama ukuze avimbele ukuwohloka kwekhwalithi yawo futhi alondoloze izinzuzo zawo zezempilo.

Okufanele ukwenze lapho uqunjelwa kakhulu?

Lapho umuntu equnjelwa kakhulu, kudingeka athathe izinyathelo zokudambisa izimpawu futhi abuyisele ukujwayela okujwayelekile kwesimiso sakhe sokugaya ukudla.
Nazi ezinye izinyathelo ezingathathwa uma kwenzeka ukuqunjelwa kakhulu:

• Khulisa ukudla okune-fiber: Kunconywa ukudla ukudla okunothe nge-fiber, njengemifino enamaqabunga, izithelo, nokusanhlamvu.
  Ungathatha futhi izithako eziqukethe i-fiber.
• Phuza amanzi amaningi: Kumelwe uphuze inani elanele lamanzi ukuze uvimbele ukuphelelwa amanzi emzimbeni, kube lula ukugayeka kokudla, kanye nokuthambisa indle.
• Ukuzivocavoca umzimba: Ukuzivocavoca nokunyakaza komzimba kuthuthukisa umsebenzi wokugaya ukudla futhi kuthuthukise ukuhamba kwamathumbu.
• Gwema ukudla okubangela ukuqunjelwa: Kunconywa ukugwema ukudla okubangela ukuqunjelwa, njengokudla okugayiwe, okunamafutha, nokudla okuthosiwe.
• Ukusetshenziswa kwama-laxatives: Ama-laxatives angasetshenziswa okwesikhashana ukuze kube lula ukuhamba kwamathumbu futhi kukhulule ukuqunjelwa.
• Bonana nodokotela: Uma ukuqunjelwa okunzima kuqhubeka isikhathi eside noma kuhambisana nezinye izimpawu ezicasulayo, kufanele uthintane nodokotela ukuze ahlole isimo futhi aqondise ukwelashwa okufanele.

Ayini ama-laxative emvelo?

Ama-laxatives emvelo ayizinhlobonhlobo zezithako zemvelo ezingasiza ukugqugquzela ukunyakaza kwamathumbu futhi kube lula ukuhamba kwamathumbu.
Ama-laxatives emvelo ayindlela ephephile nesebenzayo yokusetshenziswa kwansuku zonke ukuze akhulule ukuqunjelwa futhi athuthukise impilo yokugaya ukudla.
Ngokungafani nama-laxatives amakhemikhali angase abangele imiphumela emibi engadingeki, ama-laxatives emvelo avuselela kahle isisu futhi enze ukuhamba kwamathumbu okuvamile.
Ama-laxatives emvelo ahlanganisa izithako ezifana nembewu ye-chia, imicu yemvelo, amajikijolo e-acai, amahalananda, ama-blueberries, i-aloe vera, i-asparagus, nezinsuku.
Lezi zithako ziphephile futhi ziyasebenza futhi zinikeza impumuzo ekuqunjweni ngendlela engokwemvelo nenempilo

Yisiphi isikhathi esifanele sokuphuza amafutha omnqumo?

Kunezindlela eziningana zokujabulela izinzuzo zamafutha omnqumo, kodwa isikhathi esifanele sokuwuthatha sincike ezithakazelweni nasezidingweni zomuntu ngamunye.
Naphezu kwalokhu, ngokuvamile kunconywa ukuthi udle amafutha omnqumo esiswini esingenalutho ekuseni ukuze usebenzise kakhulu izakhiwo zayo zezempilo.
Ukudla ithisipuni yamafutha omnqumo ayintombi nsuku zonke ngaphambi kokudla ukudla kokuqala kukhuthaza ukugaya okungcono futhi kulawula inqubo yokugaya.
Nokho, amafutha omnqumo angathathwa nganoma yisiphi esinye isikhathi sosuku, kungakhathaliseki ukuthi njengengxenye yokudla kwakho noma wengezwe ekuphekeni.
Amafutha omnqumo angasetshenziselwa ukupheka ukudla, asetshenziswe njengesaladi yokugqoka, noma adliwe ngisho nesinkwa.
Kumele kuqashelwe ukuthi amafutha omnqumo anokunambitheka okuqinile futhi ane-flavour ehlukile, ngakho kufanele asetshenziswe ngokuqapha ekudleni okuzwela ukunambitheka.

Ukuze uthole inzuzo enkulu yezempilo kumafutha omnqumo, izimo ezifanele zokugcina kufanele zilandelwe.
Kungcono ukugcina amafutha omnqumo esitsheni esingangeni moya nasendaweni epholile, emnyama.
Kufanele futhi ukhethe amafutha omnqumo emvelo kanye ne-organic Extra Virgin, njengoba aqukethe amazinga aphezulu e-antioxidants namavithamini abalulekile.

Kwenzekani emzimbeni uma uphuza amafutha omnqumo ngaphambi kokulala?

Lapho uphuza amafutha omnqumo ngaphambi kokulala, kunemiphumela eminingi emihle emzimbeni.
Nakhu okwenzekayo emzimbeni lapho uthatha amafutha omnqumo ngaphambi kokulala:

1. Ukuthuthukisa impilo yokugaya ukudla: Amafutha omnqumo awumthombo ocebile wamafutha anempilo, anenzuzo ekuthuthukiseni impilo yokugaya ukudla.
   Ikhuthaza ukuhamba kwamathumbu, inciphisa ukuvuvukala nokuqunjelwa, yenza inqubo yokugaya ibe bushelelezi.
2. Ukuthuthukisa impilo yenhliziyo: Amafutha omnqumo abonakala ngokuqukethwe kwawo okuphezulu kwama-monounsaturated fatty acids, anenzuzo empilweni yenhliziyo.
   Uma uphuza amafutha omnqumo ngaphambi kokulala, angasiza ekunciphiseni amazinga e-cholesterol eyingozi egazini futhi athuthukise ukusebenza kwenhliziyo.
3. Ukuthuthukisa ikhwalithi yokulala: Amafutha omnqumo aqukethe izinhlanganisela ezisiza ukuthulisa isimiso sezinzwa futhi sithuthukise izinga lokulala.
   Amafutha anempilo atholakala emafutheni omnqumo angasiza ekulawuleni ama-hormone okulala futhi afeze ukulala okujulile, okuzolile.
4. Ukuthuthukisa isikhumba nezinwele ezinempilo: Amafutha omnqumo aqukethe uvithamini E kanye nama-antioxidants akhuthaza isikhumba esinempilo nezinwele.
   Uma ithathwa ngaphambi kokulala, ithambisa futhi isondle isikhumba, futhi isiza ukuvimbela ukwakheka kwemibimbi nokuphuka kwezinwele.
5. Ukuthuthukisa ukumuncwa kwezakhamzimba: Amafutha omnqumo aqukethe iphesenti eliphezulu likavithamini E namafutha anempilo, futhi asebenza ndawonye ukuze athuthukise ukumuncwa kwezakhamzimba ekudleni.
   Ngakho-ke, uma udla amafutha omnqumo ngaphambi kokulala, kunomthelela ekutheni umzimba usebenzise kangcono izakhi ekudleni kwakusihlwa.

Kwenzekani uma udla isipuni samafutha omnqumo esiswini esingenalutho?

Uma udla i-spoonful yamafutha omnqumo esiswini esingenalutho, kunezinzuzo eziningi nemiphumela emihle empilweni.
Nalu ulwazi oluthile mayelana nokuthi kwenzekani uma udla lelo thisipuni lamafutha omnqumo:

1. Ukuthuthukisa impilo yenhliziyo: Amafutha omnqumo awumthombo ocebile wamafutha anempilo njengama-unsaturated fatty acids, ikakhulukazi i-oleic acid.
   Lawa mafutha anenzuzo angaba nomthelela ekwehliseni amazinga e-cholesterol ayingozi egazini futhi athuthukise impilo yenhliziyo ngokugcina imithambo yegazi iguquguquka futhi enciphise ukujiya kwegazi.
2. Ukugaya nokusekelwa kwamathumbu: Amafutha omnqumo aqukethe ama-antioxidants kanye nama-anti-inflammatory compounds, afaka isandla ekuthuthukiseni umsebenzi wokugaya ukudla kanye nempilo yamathumbu.
   Amafutha angasiza futhi ekudambiseni izifo zesisu kanye namathumbu futhi anciphise izehlakalo zezinkinga zokugaya ukudla njengezilonda kanye ne-colitis.
3. Ukuthuthukisa impilo yesikhumba: Amafutha omnqumo asetshenziswa kusukela kudala ekunakekelweni kwesikhumba nezinwele.
   Amafutha aqukethe uvithamini E kanye nama-antioxidants, asiza ukuthuthukisa ukukhazimula kwesikhumba futhi anciphise imibimbi namabala amnyama.
   Ingasetshenziswa futhi ukuthambisa isikhumba esomile nokwelapha ukulunywa nokucasuka.
4. Ukuthuthukisa impilo yobuchopho: Amafutha omnqumo aqukethe izinhlanganisela ezikhuthaza impilo yobuchopho futhi zithuthukise ukufunda nokusebenza kwenkumbulo.
   I-Oleic acid kanye nama-antioxidants emafutheni kunganciphisa ingozi yezifo ezifana ne-Alzheimer's kanye nokuwohloka komqondo.
5. Ukuthuthukisa umuzwa wokugcwala: Amafutha omnqumo athathwa njengomthombo ocebile wamafutha anempilo nama-calories, okwenza abe isici esibalulekile ekuzizweni ugcwele.
   Uma udla i-spoonful yamafutha omnqumo esiswini esingenalutho, ungazizwa ugcwele futhi unciphise isifiso sokudla ukudla okuningi.

Indlela yokuqeda ukuqunjelwa endlini yokugezela?

• Phuza amanzi amaningi: Ukuqunjelwa kuvamile ngenxa yokungaphuzi amanzi anele.
  Khulisa amanzi owasebenzisayo njalo ukuze uthuthukise ukuhamba kwamathumbu.
• Yidla i-fiber yokudla: Faka phakathi ukudla okunefayibha ephezulu ekudleni kwakho, okufana nemifino enamaqabunga, izithelo, nezinhlamvu eziphelele.
  I-fiber isiza ukwandisa ukuphuma kwamathumbu futhi ithambisa indle.
• Ukuzilolonga: Ukuzivivinya umzimba nsuku zonke kusiza ukuthuthukisa ukunyakaza kwamathumbu Zama ukwenza izivivinyo ezilula njengokuhamba imizuzu engama-30 nsuku zonke.
• Gwema ukubambezeleka ukuya endlini yangasese: Uma uzwa isifiso sokuya endlini yokugezela, zama ukuphendula ngokushesha ukuze ugweme ukugcinwa kwendle.
• Gwema ukucindezeleka nokucindezeleka kwengqondo: Ukucindezeleka nokucindezeleka kwengqondo kuthinta ukunyakaza kwamathumbu.
  Zama ukunciphisa ingcindezi futhi uphumule ngokuzijwayeza ukuzindla, i-yoga, nanoma yimuphi umsebenzi owuthandayo.
• Gwema ukudla okunamafutha nokudla okugayiwe: Okunye ukudla okunamafutha nokudla okugayiwe kungase kwandise amathuba okuqunjelwa.
  Zama ukuzigwema noma ukunciphisa ukusetshenziswa kwazo.
• Ukusebenzisa ama-laxatives emvelo: Kukhona ama-laxative emvelo afana ne-chia, i-calcium, ne-aloe vera ekhishwayo engasiza ekuthuthukiseni ukuhamba kwamathumbu.
• Bonana nodokotela: Uma inkinga yokuqunjelwa iqhubeka isikhathi eside futhi ingaphenduli ezilinganisweni zasekhaya, kungase kudingeke uthintane nodokotela ukuze ahlole isimo futhi akuqondise ekwelashweni okufanele.

Ingabe i-anise iyasiza ekwelapheni ukuqunjelwa?

Ukuqunjelwa kuyinkinga evamile abantu abaningi ababhekana nayo ekuphileni kwabo kwansuku zonke.
Le nkinga ingase icasule futhi ibe buhlungu, futhi ingase ithinte ikhwalithi yokuphila iyonke.
Amakhambi emvelo kanye namakhambi avamile njenge-anise yizinketho ezisetshenziswa abantu ukwelapha ukuqunjelwa.
I-anise iqukethe izakhiwo zokulwa nokuvuvukala kanye ne-antibacterial, ezikhuthaza impilo yokugaya ukudla.
Futhi, i-anise iqukethe ama-compounds ashukumisa ukunyakaza kwamathumbu futhi akhulule ama-muscle spasms, okusiza ukugeleza kwamathumbu kalula futhi kukhulule ukuqunjelwa.

Ngakho-ke, uma uhlushwa ukuqunjelwa, ungazama ukudla i-anise.
Ungayithatha njengesengezo sokudla okunempilo, noma ulungise i-anise yomhlabathi ngamanzi ashisayo futhi uyiphuze njengetiye.
Yiqiniso, ngaphambi kokuzama noma yikuphi ukwelashwa kwemvelo noma ukusebenzisa amakhambi, kufanele uthintane nodokotela wakho.
Udokotela angakuqondisa futhi akunikeze izeluleko ezifanele ngokuya ngesimo sakho sempilo esithile.

Ingabe iyogathi iyasiza ekuqedeni ukuqunjelwa?

I-yogurt ibhekwa njengokudla okunempilo okuzuzisa impilo yesistimu yokugaya ukudla.
Iqukethe iphesenti eliphezulu lama-probiotics, okungamagciwane anenzuzo asiza ukuthuthukisa impilo yesistimu yokugaya ukudla.
Ngakho-ke, i-yogurt ingaba nomthelela ekuthuthukiseni ukunyakaza kwamathumbu kanye nokulwa nokuqunjelwa.
Ama-probiotics akhuthaza ukukhula okunempilo kwamabhaktheriya amahle emathunjini, okwandisa umthamo we-stool futhi kube lula ukuphuma.
Ngaphezu kwalokho, iyogathi iqukethe i-calcium, esebenza njengesikhuthazo samathumbu futhi ithuthukise ukunyakaza kwamathumbu.
Ngakho-ke, kungashiwo ukuthi ukudla iyogathi njalo kungaba yinzuzo ekuqedeni ukuqunjelwa kanye nokwenza ngcono impilo yonke yokugaya ukudla.