Kungazelelwe 15 imikhiqizo okuholela ukuvuvukala

Ngeshwa, izinkinga esiswini, kuhlanganise umoya esiswini, ukuqunjelwa, kungavuka abantu abaningi kukho konke ukuphila kwabo. Lokhu ngokuvamile kubangelwa ukudla okuthile. Ezinye zazo lunezinto ukuthi umzimba akusho inhlabamkhosi cishe, isibonelo, i-lactose, ushukela noma izinhlobo ezithile carbohydrate. Ngezansi kukhona imikhiqizo okungabangela ukuvuvukala.

yobisi umkhiqizo

Imikhiqizo yobisi, ikakhulukazi ubisi eluhlaza noma ushizi, kungabangela izingozi ezinkulu wokugaya ukudla ngenxa emakamu eliphezulu kwe-lactose - ushukela zemvelo. Abantu abangakwazi ukubekezelela lesi carbohydrate, umzimba asisho ukukhiqiza-enzyme ebhubhisa polysaccharide.

Namuhla, kukhona izindlela eziningi, ezifana soy noma ubisi alimondi. Le mikhiqizo ekahle kakhulu yokuba abantu abangezwani ne-lactose noma labo bamane ungathandi imikhiqizo yobisi.

imifino cruciferous

Ngaphansi isigaba imifino cruciferous iwe iklabishi, cauliflower ne Brussels amahlumela futhi broccoli. Ziqukethe semali izakhi - folic acid, ama-fiber, futhi vitamin C, okuyinto ukuvimbela ukubukeka amangqamuzana omdlavuza emzimbeni.

Nokho, lokhu kudla aqukethe raffinose - uhlobo carbohydrate ukuthi ingangqubuzani phansi ngesikhathi ukugaya ngenxa yokuntuleka enzyme oyifunayo. Kunalokho, isibilile amagciwane, okubangela kumiswa igesi kanye ukuvuvukala. Ukuze ugweme lokhu, kutuswa ukuba Fry mikhiqizo ngaphambi kokusetshenziswa.

Imikhiqizo eliphezulu okuqukethwe sodium

Abantu abaningi kudla imali enkulu usawoti ngaphandle Kunconywa engayitholi nsuku. Indlela Abasabela Ngayo lokhu kanje: uqala buthelela amanzi uqobo, okuholela ukuvuvukala.

Ukuze umuntu omdala onempilo enhle womuntu nsuku zonke i-sodium eyanele kuyinto 2300 mg. Asebekhulile, abantu abanesifo sikashukela kanye nalabo abanezinkinga high blood pressure kumele inciphise ngokwakho ngaphandle kokusebenzisa kuka 1,500 mg ngosuku.

sodium Iningi kuqukethwe ezihlukahlukene izimpahla ezifakwe emathinini, deli inyama nososo ngomumo eyenziwe.

utshwala

Njengoba imikhiqizo sodium, utshwala kwenza umzimba ukugcina amanzi. Lokhu kuholela ukuvuvukala. Futhi ngenxa ke abantu ungaba ukuqunjelwa.

ikhabe

Njengoba sazi ukuthi ikhabe cishe 100% siqukethe kuphela of amanzi, kunzima ukukholelwa ukuthi lo mkhiqizo ingase ibe yingozi umzimba womuntu. Kodwa futhi liqukethe esiningi fructose. Ngenxa ukungakwazi abantu abaningi ukugaya kahle, ikhabe yokudla kungaholela ukuvuvukala.

ishayela

Ukuze imidumba kudla ezimila pods - ubhontshisi, uphizi, udali kabhontshisi. Ngenxa okuqukethwe aphezulu amaprotheni ewusizo futhi fibre kunzima ukugaya. Lapho ama-bacterium esiswini uqale lwalungabola kubo, kukhona amagesi kanye ichichima esiswini.

Ukuze ugweme le nkinga, ungakwazi ubhontshisi ne okusanhlamvu lonke ezifana quinoa noma irayisi. Kungenzeka futhi cwilisa ubhontshisi emanzini ukusheshisa ukubhujiswa imicu non-digestible.

yogurt

ngisho simple lo mkhiqizo. Ngakolunye uhlangothi, in yogurt iqukethe probiotics anomthelela ukukhokhela ukugaya. Kodwa uma udla umkhiqizo enongiwe nge wokuqukethwe lelisetulu ushukela, khona-ke kungase kudingeke isisu sikhukhumale bese esiswini kuyoba amagesi elakhiwe.

izitshalo

Izinhlamvu ezifana kakolweni noma rye, aqukethe polymer fructan, siyagwinyeka yabantu abaningi. Nokho, kwezinye izimo, kudala ukuvuvukala.

iziphuzo carbonated

Noma yimuphi uhlobo isiphuzo ngacela ukuthi kungcono soda noma champagne, kungaholela ukuvuvukala ngenxa okuqukethwe high Bubbles.

anyanisi

Lo mkhiqizo, efana wokudla, iqukethe fructan. Uma lisetshenziswa umzimba aqoqana esiningi amanzi, okuholela ukuvuvukala.

okokunandisa

Abantu abaningi bakhetha ushukela esikhundleni ngenxa ikhalori okuqukethwe kwabo ongaphakeme. Kodwa lunezinto ezifana sorbitol futhi xylitol, okuyinto Sekuyisikhathi eside kugaywe emathunjini amancane, ongathuthukisa kufuthwe esiswini. Kunezindlela ingqikithi ushukela esikhundleni ezinhlanu evunyiwe izazi - aspartame, saccharin, sucralose, neotame futhi acesulfame.

popcorn

Lo mkhiqizo ethandwa ayinazo izinto kungaholela ukuvuvukala. Vele iningi kudliwa nokuncane e esiningi kakhulu, yingakho esiswini yandisa.

Ushingamu sugar-free

Njengoba sekushiwo, okokunandisa ngokuvamile izinto ka ukuvuvukala. Kungenxa yalesi sizathu, ushingamu, ukwenziwa okuyinto ukusebenzisa ushukela alcohols, kuyingozi ukuba esiswini. Ngaphezu kwalokho, phakathi ukuhlafuna okuholela isamba elikhulu emoyeni futhi eziyingozi kuye.

apula

Lo mkhiqizo equkethwe izinto ezintathu nje okubangela ukubuyisa, - fibre, fructose, futhi sorbitol, okuyilona elisebenzayo futhi ngokuvamile asetshenziswa esikhundleni ushukela.

ikhofi

Coffee iwumkhiqizo isisu, kodwa ngesikhathi esifanayo kuba omuncu, ngakho-ke kungaholela ukucasulwa ubala futhi ukuvuvukala esiswini. Kubantu abangezwani ne-lactose ngokungeza ubisi ukuze ikhofi (njengoba kuboniswe esithombeni main) ngeke kuphela isimo sibe sibi imiphumela isiphuzo ukusetshenziswa.