Akuyona imfihlo ukuthi ukuqothulwa - kokubili okungajwayelekile futhi okungapheli - akufanele baphathwe ngemithi, kodwa ngokudla okunempilo. Akukho okunye, ngaphandle kokudla okucabangelayo, akuqinisekisi ukuthi uzokhipha inkinga enjalo engathandeki. Ukusebenzisa ukudla okulungile kokuqokwa, uzobona izinguquko ezibalulekile emavikini angu-1-2.
Ukudla okunempilo nokuqotshwa: amanzi
Ngokuvamile sikhohlwe ngento ebaluleke kakhulu esazi kusukela ebuntwaneni. Isibonelo, ukuthi udinga ukuphuza amanzi. Ukudla kokuqothulwa njalo kuqala kuhlanganisa 2 amalitha amanzi ngosuku. Lokhu yizibuko ezingu-8 kuphela, futhi udinga ukuphuza noma isigamu sehora ngaphambi kokudla, noma ihora noma amabili emva kwalo. Kuyinto enganele ngokwanele umswakama emzimbeni ongenomthelela omubi ku-peristalsis. Futhi ungadideli amanzi uphuze: awudingi ukuphuza itiye, ikhofi noma ijusi, okungukuthi, amanzi okuphuza ahlanzekile.
Yidla ngokuqothulwa kubantu abadala: i-fiber
Isisekelo somsoco wokwelashwa wokuqanjwa kuyisisetshenziswa esinefayibha. I-fibre ngokuvamile ayanele ukuba umzimba uqiniseke ukuthi imithwalo yemigubho isebenza ngendlela efanele. Umthombo we-fiber kungaba uhlu lonke lwemikhiqizo. Ngokuvamile umuntu kufanele athole cishe u-35 g nsuku zonke - lokhu kufanele udle okungenani ama-2-3 wokudla okune-fibre. Ukudla okunjalo nokuqokwa kubandakanya:
- Imifino nemifino : iklabishi, beet, izaqathe, isipinashi, njll.
- Izitshalo nemikhiqizo evela kubo : okusanhlamvu okuphelele nesinkwa se-bran, irayisi elimnyama nelomnyama, i-buckwheat ne-oatmeal.
- Izithelo nezithelo zomisiwe : ama-apula, amapheya, ubhanana, umlimi omuncu, amakhiwane, ama-apricot omisiwe, njll.
Ngaphezu kwalokho, ungashintsha kakhulu kwi-fibre, edayiswa kuma-pharmacy ngendlela ehlanzekile. Ngokuvame ukuxubaniswa nemikhiqizo yobisi oluvuthiwe futhi kudliwe izikhathi ezingu-1-2 ngosuku. Kuyinto ehlwabusayo, okusheshayo, okunomsoco futhi kusiza ukulwa nokuqothulwa. Noma yikuphi ukudla okunomsoco nokuqotshwa kubonakala kuhambisana ne-fiber.
Ukudla okunomsoco okungapheli: imikhiqizo yobisi
Ungakhohlwa ukuthi ngaphezu kwamanzi kanye nokudla kwe-fiber kumele kufaka phakathi nemikhiqizo yobisi, ngoba basiza ukubuyisela i-microflora yamathumbu nokusiza umzimba ukuba ubhekane nale nkinga ngokwayo. Noma yikuphi ukudla ngokumelene nokuqothulwa akukwazi ukwenza ngaphandle kwalokho okunje.
Ezimweni ezithile ezilula, kwanele ukuphuza ingilazi yogurt noma ubisi oluboshiwe ubisi oluhle ngaphambi kokulala. Kwabanye, kuyadingeka ukuxhuma "izikhali ezinzima" bese wengeza izinkezo ezimbalwa zosawoti omuncu emkhakheni usuku ngalunye.
Indlela yokuhlinzeka ngokuqokwa
Ake senze lokhu okungenhla bese sibonisa ukudla okulingana komuntu obambelela ekudleni ngokuqotshwa okungapheli.
- Ukudla kwasekuseni : ipuleti ye-oatmeal, itiye ngaphandle kweshukela, izithelo ezomile noma izithelo ezifakiwe.
- Isidlo sasekuseni sesibili : i-apula.
- Usuku lokudla : noma yisiphi isobho kanye nocezu lwesinkwa.
- Ntambama ukudlala : izithelo isaladi ngemifula kanye ukhilimu omuncu ukugqoka.
- Isidlo : inhlanzi encane / inkukhu / inyama ngokuhlobisa okuphekiwe noma okuphekwe
imifino, iklabishi / i-beetroot / isalaphu isaladi. - Ngaphambi kokulala : ingilazi yogurt nge-bran.
Kubalulekile ukugcina ukudla okunjalo hhayi kuphela kuze kube yilapho izimpawu ziphela, kodwa futhi cishe ngesonto. Yiqiniso, ukuqotshwa ngesikhathi sokudla ngeke kwenzeke ngehora, kodwa kakade ngezinsuku ezingu-1-3 uzozizwa ushintsho lungcono.
Esikhathini esizayo, ungakhohlwa ukuthi kufanele uhlanganise njalo ekudleni inani elanele le-fiber futhi, uma kungenzeka, ungayinaki imikhiqizo evusa ukuqotshwa: i-manna ne-rice porridge, itiye elinamandla nama-blueberries. Ukunamathela ekudleni okunjalo njalo, awunobungozi obususa isimo ngaphambi kokuthuthukiswa kwezifo ezithile ezingathandeki.