Umzimba wakho uzama nje ukuzihlanza.
Inyama nemikhiqizo yobisi kunzima ukugayeka ngenxa yokuthi inamafutha amaningi futhi inefiber encane, ngakho ihlala emathunjini isikhathi eside.
Kwenzeka okufanayo uma udla kakhulu okusanhlamvu okucolisisiwe kanye nofulawa – kunzima ukugaya izithako ezicishe zingabi nawo umcu.
Izithelo nemifino eluhlaza kuqukethe i-fiber eningi, ehlanza amathumbu njengomshanelo. Uma kukhona udoti omningi kuwo, bazokhiqiza igesi, badinga ukulahlwa.
Amakhambi ayi-10 asekhaya okuthuthukisa ukugaya:
1. Ukuze ulinganisele ukugaya kwakho, yidla kancane ukudla okugayiwe, okusanhlamvu okucolisisiwe kanye nofulawa, kanye nokudla okusha okwengeziwe, okunefiber ephezulu njengezithelo, imifino, okusanhlamvu, amantongomane, imbewu, nemifino (ubhontshisi nodali). Ngamanye amazwi, landela ukudla kwemifino noma i-vegan.
2. Futhi, thatha ama-probiotics ngendlela yokudla okufana ne-yogurt, i-kefir, ubisi lukakhukhunathi omuncu, njll. noma ifomu lephilisi ukusiza ukugaya.
3. Yidla ukudla okuncane, futhi uma ulamba phakathi nokudla, zilinganisele ekudleni okulula njengezithelo namantongomane.
4. Ungadli ebusuku kakhulu – nika isisu sakho okungenani amahora ayi-12 ngosuku ukuze siphume.
5. Zingaki izinkomishi ezinkulu zamanzi afudumele, eziphuzwe into yokuqala ekuseni ngemva kokuvuka, zizosiza ukwenza kusebenze isimiso sakho sokugaya ukudla.
6. I-yoga evamile noma ezinye izivivinyo, ukuhamba kanye nanoma yikuphi ukuvivinya umzimba kusiza ukuqeda amagesi nokuthuthukisa ukugaya.
7. Hlanza amathumbu, uchithe usuku lokuzila ukudla kanye ngesonto noma ngenyanga, noma ushintshele ekudleni okuwuketshezi.
8. Hlanza isisu sakho ngamafutha afudumele emibuthanweni enensa, ehamba newashi imizuzu emi-5, bese ugeza ngamanzi afudumele noma ushawa ukuze usize amagesi adlule.
9. Sebenzisa amakhambi okwelapha ukuze uthuthukise ukugaya, njenge-chamomile, i-mint, i-thyme, i-fennel.
10. Impilo yokugaya ngeke yenzeke ngokuphazima kweso. Mnike isikhathi. Okwamanje, hlola nodokotela wakho ukuze uqiniseke ukuthi azikho izimbangela ezijulile zezimpawu zakho.
UJudith Kingsbury