1 - Kungani i-Tummy yami ivaliwe?
Ukuvimbela lokho kukukhukhumeza okukhulu, ukuzwa sengathi ungathola uma udla kakhulu kakhulu, udle kakhulu noma uma udla ukudla okuphezulu e-fiber okungabangela igesi ukuba lakha emgodini wakho wokugaya.
Ukuvimba ngokujwayelekile akusibi kakhulu, kodwa kungakwenza ungakhululekile (futhi ungajabuli uma ungakwazi ukuvala i-jeans yakho). Kungenzeka ukuthi ukubhuqa kungabonakalisa inkinga yezempilo, ngakho uma kwenzeka kaningi, sicela ukhulume nomhlinzeki wakho wezempilo.
Ukudla okubangelwa igesi kungabangela ukuqhuma. Akuzona neze ezimbi kuwe - eqinisweni, eziningi zazo zidla okunempilo ephezulu-fiber ezikudla okunempilo. Kukhona izinto ongayenza ukuze usize ukunciphisa ukungakhululeki. Kodwa okokuqala, bheka ukubheka ukudla okungahle kwenze ukuthi isisu sakho sizizwe sivinjelwe.
2 - Imifino
Ubhontshisi kanye nama-lentile aphezulu kakhulu e-fiber okuthiwa i-raffinose futhi ukuwadla ngokukhululeka kungabangela ukufakwa kwegesi okuningi. Izitshalo ziphezulu ezakhiweni ngakho kufanele zibe yingxenye yokudla okunempilo. Gwema i-gesi ngokweqile ngokuqala ngezingxenye ezincane futhi uthuthukise kancane kancane imali oyidlayo. Noma zama usizo lokugaya ukudla njengoBeano.
3 - Imifino yeCruciferous
I-Broccoli, amahlumela aseBrussels, iklabishi, kanye ne-kale nayo iphezulu e-raffinose ngakho ingabangela igesi nokuqhakaziza. Kodwa futhi ama-vithamini, amaminerali, nama-antioxidants aphezulu kakhulu, ngakho-ke ayingxenye enhle yokudla okunempilo. Uhlelo lwakho lokugaya luzoshintsha ngokuhamba kwesikhathi ukuze uqale ngezingxenye ezincane futhi usebenze. Ukubamba izingulube zakho eziphambene nomzimba kungasiza ekunciphiseni ezinye zezimbali.
4 - Ukunwa kwe-Carbonated
Iziphuzo eziphathekayo, ezifana neziphuzo eziphuzayo kanye nobhiya kungenza uzizwe uvinjelwe ngoba uvinjelwa emoyeni. Mhlawumbe uzothola ukukhululeka ngokubhinca, kepha ungase uzizwe ugaxekile okwesikhashana. Ukuhlafuna i-gum, ukuncelisa i-candy kanzima nokudla noma ukuphuza kakhulu kungase kube nomphumela ofanayo.
5 - ama-Greasy Foods
Ukudla ukudla okunamafutha amaningi nakho kungenza uzizwe uvinjelwe. Amafutha anciphisa izinga lapho isisu sakho singena emathunjini amancane. Ngakho-ke ngenkathi udla amafutha kahle, ukudla isidlo esikhulu esinamafutha kungenza uzizwe ukhululekile. Akukho okuningi okumelwe ukwenze, kodwa ulinde kuze kudlule ukuqhuma nokubuka ubukhulu besabelo sakho esikhathini esizayo.
6 - Ukudla Okunambitheka Ngama-Sugars Sugars
Ukudla okunothile ushukela ophuza utshwala , okufana ne-sorbitol, i-mannitol, ne-xylitol kungenza ube nomuzwa wokuthi uvinjelwe ngoba awuwagodli kahle ngakho bavutha ngamabhaktheriya endleleni yakho yokugaya. U-ushukela ushukela usetshenziselwa i-gum engenashukela kanye ne-candy kanye nokudla okuncane.
7 - Imikhiqizo yobisi
Ubisi nemikhiqizo yobisi kungabangela ukungahambi kahle futhi kuvimbele abantu abane-lactose ukungabekezelelani, okungukuthi abakwazi ukugaya ubisi ushukela (i-lactose). Kuvame kakhulu kubantu baseMelika baseMelika, abase-Afrika-Amamerika, ama-Asian, namaLatinos. Ukuphuza ubisi lwe-lactose noma ukuthatha amaphilisi e-lactase ngemikhiqizo yakho yobisi kungasiza ekunciphiseni izimpawu = kodwa sicela ukhulume ukuthi umhlinzeki wakho wokunakekela impilo kuqala.
8 - Njalo Izinhlamvu
Ukudla okuphelele kukuhle kuwe ngoba bacebile ngefiber kanye nezakhi. Kodwa i-fiber, kanye nesitashi, ingenza uzizwe uvinjelwe kancane uma uqhubeka-ukwenza. Izindaba ezinhle ukuthi uhlelo lwakho lokugaya luzovumelanisa ne-fiber eyengeziwe futhi igesi nokuqhaqhaza kufanele kwehle ngokuhamba kwesikhathi.