Yikuphi Ukudla Okufanele Ukudle Futhi Ukugweme Uma Ukhwehlela

Uma ulwa nokukhwehlela okungapheli, umzimba wakho udinga lonke usizo ongaluthola ukuze ululame ngokushesha. Ubuwazi ukuthi ukudla okuthile kungaphazamisa inqubo yakho yokululama? Ukuqonda okufanele udle futhi ukugweme ngesikhathi sokukhwehlela kubalulekile ukuze ululame ngokushesha. Lolu lwazi lukunika amandla okwenza izinqumo ezinolwazi mayelana neyakho Ukudla, okungenzeka kunciphise ubude nokuqina kwezimpawu zakho zokukhwehlela.
Kule bhulogi, sizohlola ukudla okubalulekile okufanele sikugweme ngesikhathi sokukhwehlela ukuze ululame ngokushesha. Sizophinde sigqamise ukudla okunenzuzo okusekela amasosha akho omzimba futhi kupholise umphimbo wakho. Ukwengeza, sizoxoxa ngezinto ezibalulekile okufanele uzigweme ngenkathi ukhwehlela, okuhlanganisa imifino nezithelo ezithile. 
 

Ukudla Okufanele Ukugweme Lapho Uphethwe Ukukhwehlela

Abantu kufanele baqaphele ukudla abakudlayo lapho bekhwehlela. Ukudla okuthile kungandisa izimpawu futhi kubambezele ukululama. Nakhu okunye ukudla okufanele ukugweme ngesikhathi ukhwehlela:

• Imikhiqizo Yobisi: Nakuba ubufakazi bunomkhawulo, kungcono ukugwema imikhiqizo yobisi njengobisi, u-ayisikhilimu, noshizi lapho uphethwe umkhuhlane. Lezi zinto zingenza ikhala livale noma ligijime, kwenze ukuphefumula kube nzima.
• I-Caffeine Notshwala: Zombili lezi zinto zinomphumela wokuqeda amanzi emzimbeni. Uma uketshezi seluvele lulahlekile ngokukhiqizwa kwamafinyila, kungcono ukuwagwema. Utshwala, ikakhulukazi, buthiya ukusebenza kahle kwamasosha omzimba, okungase kwandise ukukhwehlela nokubanda. Esikhundleni sekhofi, khetha ingilazi ende yetiye le-herbal.
• Ukudla Okuthosiwe Okujulile: Lokhu kuvame ukwenza izimpawu zokukhwehlela zibe zimbi kakhulu futhi ngaleyo ndlela kuphakathi kokudla okufanele ukugweme ngenkathi ukhwehlela. Amafutha angenampilo aphuma kubhotela, isinqumelo, nama-omega-6 fatty acids angashukumisa umzimba ukuthi ukhiphe amafinyila amaningi. Kuyatuswa ukuthi udle ukudla okunempilo okuthuthukisa ukugonywa komzimba esikhundleni salokho.
• Ukudla okucebile nge-Histamine: Umzimba ukhiqiza ama-histamine ukuze uqede izinhlayiya eziyingozi, okuhlanganisa nokungezwani komzimba. Leli khemikhali libangela ukwanda kokukhiqizwa kwamafinyila, okuholela ekhaleni eligijima noma eliminyene. Abantu abaphethwe ukukhwehlela nokubanda kufanele bakugweme ukudla okunothe ngama-histamine. Lokhu kubandakanya:
  • ukwatapheya
  • amakhowe
  • Ama-Strawberries
  • Izithelo ezomile
  • Utshwala
  • Yogathi
  • uviniga
  • Ukudla okuvutshiwe
• Ushukela: Njengotshwala, ushukela ungabangela ukuvuvukala, izimpawu ezibandayo ezingase zibe zimbi kakhulu, kuhlanganise nokukhwehlela. Naphezu kwemvelo yayo eduduzayo, ukugwema amaswidi ngangokunokwenzeka ngesikhathi sokululama kungcono kakhulu.
• Imifino Enesitashi: Ummbila, amazambane, no-squash kungakhuphula amazinga kashukela egazini. Olunye ucwaningo lubonisa ukuthi amazinga kashukela aphezulu angase andise ingozi yezifo ezihlobene nokuminyana, ezingase zibe zimbi kakhulu izinkinga zokukhwehlela namaphaphu. Lokhu kuxhunyaniswa kungase kuhlotshaniswe nokusetshenziswa okuphezulu kwesitashi ngokuhamba kwesikhathi. Ngakho-ke, ukudla okunesitashi kubhekwa njengezinto okufanele zigwenywe ngesikhathi somkhuhlane kanye nokuvimbela isikhathi eside.
• Imifino Ecebile Nge-Histamine: Eminye imifino egcwele i-histamine ingabangela ukukhwehlela, ikakhulukazi kuleyo enokungabekezelelani kwe-histamine. Lokhu kufaka isitshalo seqanda, utamatisi, nemifino evutshiwe njenge-sauerkraut.
• Izithelo Ezisawolintshi: Nakuba bungafakazelwa ngokwesayensi, ubufakazi be-anecdotal bubonisa ukuthi izithelo ezisawolintshi ezifana ne-grapefruit, amawolintshi, nolamula zingase zicasule umphimbo ozwelayo, zibangele ukukhwehlela. Uma ubona lo mphumela, ukugwema lezi zithelo ngesikhathi sokululama kwakho kungcono kakhulu.
• Iziphuzo Ezinekhabhoni: Iziphuzo ezithambile nezine-carbonated zinezithako zokwenziwa eziningi kanye noshukela ongeziwe, zicasula umphimbo futhi zibangele ukukhwehlela.

Ngokugwema lokhu kudla, abantu ngabanye bangakwazi ukusekela izinqubo zokuphulukisa zemvelo zemizimba yabo futhi banciphise ubude nokuqina kwezimpawu zabo zokukhwehlela. Khumbula ukuhlala u-hydrated futhi ugxile ekudleni ukudla okuthuthukisa ukuzivikela komzimba futhi kupholise umphimbo ukuze ululame ngokushesha.
 

Ukudla Okufanele Ukudle Uma Uphansi Ngokukhwehlela

Ukudla okuthile kungasiza ekudambiseni izimpawu futhi kusekele ukululama lapho uphethwe ukukhwehlela. Lokhu kudla kunikeza imisoco ebalulekile, i-hydration, namakhambi emvelo ukuthobisa umphimbo nokuqinisa amasosha omzimba.

Isobho kanye nemihluzi

Isobho lezinkukhu sekuyisikhathi eside lingenye yezindlela zokwelapha ezithandwayo zomkhuhlane nokukhwehlela, futhi ngesizathu esihle. Iwumthombo osebenziseka kalula wamavithamini, amaminerali, amakholori, namaprotheni. Ukufudumala kwesobho kusiza ekudambiseni ukuminyana kwe-sinus, kuyilapho inkukhu iqukethe i-cysteine, i-amino acid engase isize ekululameni. 
Ngokufanayo nesobho lenkukhu, ama-broth ahlinzeka ngoketshezi olubalulekile nama-electrolyte. Uma ziphakelwa kushisa, zisiza ukusula  itheku ukuminyana. Imihluzi imnene ohlelweni lokugaya ukudla kuyilapho inikeza izakhi ezihlukahlukene. Ama-broth amathambo, ikakhulukazi, aqukethe i-collagen nama-amino acid angakhuthaza ukululama ngokushesha.

Itiye engamakhambi

• Itiye le-herbal elishisayo lisebenza njenge-decongestant yemvelo futhi lisiza ukugcina umzimba uhlanzekile. Izinhlobo ezahlukene zetiye zinikeza izinzuzo ezihlukahlukene:
• Itiye le-Peppermint: Iqukethe i-menthol, epholisa ukukhwehlela okomile, okukhaza futhi inezindawo ezilwa namagciwane kanye ne-antiviral.
• Itiye le-Ginger: I-Ginger isiza ukuphumuza imisipha yomoya futhi yenza kube lula ukuphefumula ngenxa yezindawo zayo zokulwa nokuvuvukala, i-antiviral, kanye ne-antibacterial.
• I-Green Tea: Inothile ngama-antioxidants futhi inemiphumela yokulwa namagciwane.

Uju
Uju ludume ngezakhiwo zalo zokwelapha, ezisebenza kahle kakhulu ekukhwehleleni. Ukwengeza isipuni esisodwa noma ezimbili zoju emanzini afudumele, ubisi, noma itiye kungaqeda umphimbo obuhlungu.

Izithelo ze-Citrus
Nakuba izithelo ezisawolintshi zingase zicasule umphimbo obuhlungu kwabanye abantu, izithelo ezithile ezisawolintshi, njengamawolintshi, ama-lime, nolamula, ziyimithombo emihle kakhulu kavithamini C, osiza amasosha omzimba ekulweni nokugula.

Ukudla Okunezinongo
Ukudla okubabayo, njengalokhu okuqukethe upelepele, kungasiza ukukhulula amafinyila emigudwini yamakhala. I-capsaicin ehlanganisiwe kupelepele ingase ibe mncane i-mucus, okwenza kube lula ukuyikhipha. Kodwa-ke, kubalulekile ukugwema ukudla okubabayo uma unesisu esibuhlungu, njengoba kungase kubangele ukungakhululeki kwabanye abantu.

Ngokuhlanganisa lokhu kudla ekudleni lapho ukhwehlela, abantu ngabanye bangakwazi ukusekela izinqubo zokuphulukisa zemvelo zemizimba yabo futhi banciphise izimpawu. Khumbula ukuhlala unamanzi amaningi futhi uthintane nodokotela.
 

Isiphetho

Ukuqonda ukuthi yini okufanele udle futhi uyigweme ngesikhathi sokukhwehlela kungathinta kakhulu isivinini sokululama. Ngokuyeka imikhiqizo yobisi, i-caffeine, utshwala, ukudla okuthosiwe, kanye nezinto ezine-histamine, ungasiza umzimba wakho ululame ngokuphumelelayo. Ngakolunye uhlangothi, ukufaka isobho lenkukhu, ama-broth, ama-herbal teas, nokudla okuqinisa ukuzivikela komzimba ekudleni kwakho kungadambisa izimpawu futhi kusekele amasosha akho omzimba.
Khumbula, ukukhetha kwakho ukudla kubalulekile ekulawuleni izimpawu zokukhwehlela kanye nokusheshisa ukululama. Ukuhlala ungenawo amanzi futhi ugxile ekudleni okunomsoco, okugayeka kalula kunikeza umzimba wakho ithuba elingcono kakhulu lokulwa nokugula. Ngokwenza izinqumo zokudla unolwazi, uthatha isinyathelo esisebenzayo sokuthuthukisa impilo yakho futhi ubuyele ekuzizweni ungcono kakhulu ngokushesha.

Lapho ubhekene nokukhwehlela, gwema ukudla okunjengobisi, i-caffeine, utshwala, izinto ezithosiwe, ushukela, nokudla okunothe nge-histamine (isb., ukwatapheya, amakhowe) kungavimbela izimpawu ezibhebhethekisayo kanye nokukhiqizwa kwamafinyila. Esikhundleni salokho, gxila ekukhetheni okunomsoco, okuqinisa ukuzivikela komzimba njengesobho lenkukhu, imihluzi, itiye le-herbal (ujinja, i-peppermint), uju, nokudla okubabayo, okusiza ukudambisa umphimbo nokukhulula ukuminyana. Ukuhlala unamanzi amaningi futhi ucabange ngokudla kwakho kungasiza kakhulu ekusheshiseni ukululama. Ukwengeza ukudla okunomsoco okunothe ngamavithamini, ikakhulukazi uvithamini C, nakho kunenzuzo ekusekeleni amasosha omzimba.