Indlela Yokumisa Uhudo Ngokushesha: Izindlela Eziyi-12 Zokwenza

Ukuba namanzi njalo ukunyakaza kwamathumbu yaziwa ngokuthi isifo sohudo. Le nqubo ivame ukudala amajaqamba kanye nesifiso esinamandla sokusebenzisa indlu yangasese ngokushesha. Ngokuvamile kubangelwa izifo, amagciwane, noma ukudla okucasulayo. Njengoba, ukuphelelwa amanzi emzimbeni kuyinto ehamba phambili ekukhathazeni isifo sohudo, ukuphuza uketshezi kanye nokukhetha ukudla okungenamsoco njengobhanana nelayisi kubalulekile. Isifo sohudo sidinga ukumiswa ngokushesha ukuze kunqandwe ukulahlekelwa okuphawulekayo koketshezi. Nakuba izimo eziningi zohudo zizixazulula ngokwazo, noma ngamakhambi athile asekhaya, izimpawu ezingapheli zidinga ukunakwa udokotela.

Siyini Isifo Sohudo?

Isifo sohudo yisimo esihilela ukunyakaza kwamathumbu kaningi, okuxegayo namanzi. Lesi simo sivame ukuhambisana namajaqamba esiswini, ukuvuvukala, kanye nesifiso esinamandla sokusebenzisa indlu yangasese.

Izinto ezihlukahlukene zingadala isifo sohudo, njengezifo, amagciwane, noma ukudla okuthile okuvame ukucasula isisu. Isifo sohudo yindlela nje yomzimba wakho yokususa okuthile okulimazayo. Ukuphelelwa amanzi emzimbeni kuwukukhathazeka ngokuhuda ngoba umzimba ulahlekelwa amanzi amaningi kulesi simo. Kubalulekile ukuphuza uketshezi oluningi ukuze uhlale unamanzi. Ungazama ukudla ukudla okungenalutho njengobhanana, irayisi, ama-apulasi, kanye nethosti ukuze usize ukwehlisa isisu sakho.

Ukwelashwa akudingekile kuzo zonke izimo zohudo, kodwa kungafunwa uma isimo sisibi noma singabi ngcono ngokwaso noma nezindlela ezilondolozayo. 

Yini Ebangela Uhudo?

Isifo sohudo senzeka lapho wethu uhlelo lokugaya ukudla luyasebenza ngokushesha okukhulu, futhi amathumbu awawamumbi kahle amanzi. Kunezizathu eziningi zale nqubo. 

• Isizathu esisodwa esivamile izifo, ngokuvamile ezivela kumagciwane noma amagciwane ongawahlakulela ngokudla ukudla noma amanzi angcolile. Isisu sethu singase singakwamukeli ukudla noma iziphuzo ezithile, okubangela ukucasuka kanye nesifo sohudo. 
• Ukucindezeleka nokukhathazeka ngezinye zezizathu zohudo. 
• Ezinye izigebengu zihlanganisa imithi ethile, ikakhulukazi ama-antibiotic, njengoba ingaphazamisa ibhalansi yamagciwane amahle namabi emathunjini ethu.
• Ukwengeza, izimo ezinjenge-irritable bowel syndrome (IBS) noma izifo zamathumbu ezivuthayo zingenza ukugaya kwethu kuhambe ngendlela engafanele, okuholela esihudo.
• Kwezinye izimo, imizimba yethu ingase ingasabela kahle kuma-sweeteners okwenziwa noma i-lactose, etholakala emikhiqizweni yobisi, okubangela isisu esithukuthele. 

Ukuqonda imbangela yohudo kusiza ekutholeni indlela efanele yokusidambisa futhi ubuyele ekuzizweni ngcono.

Indlela Yokumisa Uhudo Ngokushesha: Izindlela Ezilula Eziyi-12

Nazi izindlela ezilula eziyi-12 zokukusiza ukuthi uqede isifo sohudo ngokushesha: 

1. Thatha Imithi Yokunqanda Uhudo: Ukuphuza imithi evimbela ukuhuda ngokuvamile kuyindlela engcono kakhulu nephumelelayo yokwelapha isifo sohudo. Kufanele uthathe a iseluleko sikadokotela ngaphambi kokuthatha noma yimiphi imithi ukumisa isifo sohudo ngokushesha. 
2. I-Stay Hydrated: Uhudo lungaholela ekuphelelweni amanzi emzimbeni. Phuza amanzi, ama-broth acacile, noma izixazululo zomlomo zokubuyisela amanzi emzimbeni ukuze ugcine umzimba wakho uhlanzekile. Lokhu kusiza esikhundleni samanzi alahlekile ngenxa yohudo.
3. Ukudla kwe-BRAT: Namathela ekudleni kwe-BRAT - Ubhanana, Ilayisi, I-Applesauce, ne-Toast. Lokhu kudla kulula esiswini futhi kungasiza ukuqinisa indle exekethile.
4. Gwema Ukudla Kwebisi Nokunamafutha: Ubisi kanye ukudla okunamafutha amaningi kungabhebhethekisa isifo sohudo. Zigweme kuze kube yilapho isisu sakho sizinzile.
5. Iziphuzo ezicebile nge-Electrolyte: Isifo sohudo singaqeda amaminerali abalulekile. Phuza iziphuzo ezinothe nge-electrolyte njengeziphuzo zezemidlalo noma amanzi kakhukhunathi ukuze ugcwalise i-potassium ne-sodium.
6. Itiye le-Ginger: I-Ginger inezindawo zokulwa nokuvuvukala. Ukuphuza itiye le-ginger kungadambisa isicanucanu futhi kungase kunciphise ukuvuvukala ohlelweni lokugaya ukudla.
7. Ama-Plain Crackers: Ukudla ama-crackers angenalutho kunikeza umthombo omncane wama-carbohydrates, athambile esiswini futhi angadambisa isicanucanu.
8. Ama-probiotics: Ukwethula ama-probiotics, atholakala ku-yoghurt noma izithasiselo, asekela ibhalansi enempilo yamagciwane amathumbu futhi angasiza ekululameni kokugaya ukudla.
9. Izidlo Ezincane, Ezivamile: Esikhundleni sokudla okukhulu, khetha ukudla okuncane, okuvamile ukuze unikeze uhlelo lwakho lokugaya ikhefu futhi uvimbele ukugcwala kwesisu sakho.
10. Ukudla Okungajwayelekile: Khetha ukudla okugayeka kalula njengamazambane abilisiwe, i-pasta engenalutho, noma inkukhu eshisiwe. Lokhu kudla kuthambile esiswini.
11. I-Chamomile Tea: Itiye le-Chamomile linezinto ezipholile ezingasiza ukuthulisa uhlelo lokugaya ukudla futhi linciphise ukungakhululeki.
12. Amalahle Acushiwe: Amaphilisi amalahle acushiwe angasiza ukumunca ubuthi futhi ehlise izimpawu zohudo. Nokho, thintana nochwepheshe bezempilo ngaphambi kokuzisebenzisa.

Khumbula, nakuba lawa makhambi asekhaya engase asebenze ezimeni zohudo ezingatheni, uma izimpawu ziqhubeka noma ziba zimbi kakhulu, noma uma uphelelwa amanzi kakhulu emzimbeni noma ezinye izimpawu eziphathelene nezimpawu, funa usizo lwezokwelapha ngokushesha.

Isiphetho

Ukumisa isifo sohudo ngokushesha, ukugcina amanzi ahlanzekile nokudla ukudla okuthambile njengokudla kwe-BRAT kungaba usizo kakhulu. Nakuba izimo eziningi zohudo ziba ngcono ngokwazo, ukungakhululeki okuhlala njalo kudinga ukungenelela kukadokotela. Ukuqonda izimbangela, kusukela ekuthelelekeni kuye ekucindezelekeni kungasiza ekulawulweni okusebenzayo. Lezi zindlela ezilula ngokuvamile zingaletha ukukhululeka, kodwa uma izimpawu ziqhubeka noma ziba zimbi, ukufuna iseluleko sezokwelapha esifike ngesikhathi kuqinisekisa ukubuya okusheshayo enhlalakahleni.

Imibuzo Evame Ukubuzwa

1. Yikuphi ukwelashwa okungcono kakhulu kohudo?

Indlela engcono kakhulu yokwelapha isifo sohudo ngokuvamile ukuphumula nokuphuza uketshezi ukuze uhlale unamanzi. Ukudla ukudla okungahlanzekile njengerayisi, ubhanana, nethosi kungasiza. Imithi ethengwayo ingase inikeze impumuzo, kodwa kubalulekile ukubheka udokotela kuqala. Uma isifo sohudo siqhubeka noma sisibi, kubalulekile ukufuna iseluleko sezokwelapha.

2. Kujwayelekile yini ukuchama kahlanu ngosuku?

Imvamisa ye-pooping iyahlukahluka, kepha kwabaningi, ukuhamba izikhathi ezi-1-3 ngosuku kuyinto evamile. Ukupopa izikhathi ezi-5 nsuku zonke, uma kwenzeka ngokuzumayo futhi kubangela ukungakhululeki kungabonisa ukukhathazeka kwezempilo. Uma ungaqiniseki, thintana nodokotela ukuze uqinisekise ukuthi amathumbu akho aphilile.

3. Ingabe u-ayisikhilimu ulungele isifo sohudo?

Nakuba u-ayisikhilimu ungase ubonakale upholile, akuyona into engcono kakhulu yohudo. Ubisi lungenza izimpawu zohudo zibe zimbi nakakhulu kwabanye. Khetha ukudla okulula, okungekhona okobisi njengobhanana noma irayisi. Hlala u-hydrated ngamanzi noma iziphuzo ze-electrolyte. Uma izimpawu ziqhubeka, thintana nodokotela.

4. Yini evimba isifo sohudo ngokushesha ngokwemvelo?

Ukuze ubhekane nesifo sohudo ngokushesha nangokwemvelo, khetha izixazululo ezilula. Hlala ugcwele amanzi kanye neziphuzo ezinothe nge-electrolyte. Khetha ukudla okugayeka kalula njengobhanana, irayisi, ama-apulasi, kanye nethosti (ukudla kwe-BRAT). Gwema ubisi, i-caffeine, nokudla okunamafutha. Phumula futhi unikeze isisu sakho isikhathi sokuzinza. Uma izimpawu ziqhubeka, thintana nochwepheshe bezempilo.