Ukuzwa okungajabulisi esiswini, okubangelwa ukwakhiwa kwegesi, kuyajwayelene nabantu abaningi. Futhi omunye umbuso onjalo ungaguquki. Badinga ukudla okukhethekile. Ukudla ku-flatulence nokuvuvukala kunokwakhe.
Ukudla kwemithetho yokuvimbela nokuphuza
Kubalulekile ukususa emikhiqizweni yemenyu yansuku zonke eyenza ukwakhiwa kwegesi: izitshalo, izithelo eziluhlaza nemifino , amaqebelengwane emvubelo, ama-soda, amazambane, amaqanda abilisiwe, i-millet porridge, imikhiqizo ye-soy, izinongo. Nge-flatulence, ama-biscuits e-white or whole bread bread, ama-steamed noma ama-steamed imifino nezithelo, inyama enomfutho, izinhlanzi nezilwane zasolwandle, amaqanda, ama-broths, imifino, ama-buckwheat kanye nelayisi emanzini, ama-kefir, ama-jus yemifino ahlanjululwa ngamanzi aboniswa.
Ngaphezu kwalokho, ngesikhathi sokudla ne-gassing ne-bloating kufanele kudliwe ngezigaba ezincane njalo ngamahora angu-2-3. Ukudlulisa kuyinto engathandeki kakhulu. Ukudla kwansuku zonke kufanele kuncishiswe ku-2000-2300 kcal. Awukwazi ukuphuza ukudla, kufanele uphuze amanzi ngehora ngaphambi kokudla okungenani amalitha amabili nengxenye ngosuku. Izitsha kufanele zifudumele, kodwa hhayi ezishisayo.
Imenyu yokudla yokuqhafaza nokulala
Kufanele uhlele imenyu yakho kusengaphambili. Ngakho kuyoba lula ukubala isilinganiso sekhalori futhi ungadli ngokweqile. Imenyu yansuku zonke yokuqhafaza ingaba kanje:
- ukuze uthole ukudla kwasekuseni kuphakanyiswa ukupheka i-porridge yamanzi emanzini, ngaphandle kokushukela namafutha noma ukuyibeka nge-curd enekhilimu enomuncu ophansi noma isithelo se-puree, uphuze itiye, mhlawumbe uhlaza;
- Kwasemini kufanele kube lula - ucezu lwesinkwa nge-curd mass, caviar yemifino noma ushizi ophansi, i-muesli ne-yogurt, ijusi, izithelo ezithile;
- Kwasemini, kuyadingeka ukuba udle isobho esivuthayo sokuqala noma esomuncu ngenyama yenyama ebilisiwe;
- i-yoghurt, i- cottage shizi , ingilazi yogurt, izithelo eziphekiwe;
- isidlo kufanele sibe nesisekelo samaprotheni - inhlanzi noma inyama nokuhlobisa - imifino noma okusanhlamvu.