Akusiyo imfihlelo yokuqhawulwa - okungaqhelekiyo kwaye engapheliyo - akufanele iphathwe ngamachiza, kodwa ngesondlo esifanelekileyo. Akukho nto enye, ngaphandle kokutya okucingayo, ayiqinisekisi ukuba uyayilahla ingxaki enjalo. Ukusebenzisa ukutya okufanelekileyo ukumbumba, uya kubona utshintsho olubalulekileyo kwiiveki ezi-1-2.
Isondlo esifanelekileyo kunye nokutyunjwa: amanzi
Ngokuqhelekileyo siyalibala malunga neyona nto ibaluleke kakhulu esaziyo ukususela ebuntwaneni. Umzekelo, ukuba kufuneka uphuze amanzi. Ukutya kokubanjwa kokuqala okokuqala kubandakanya 2 ilitha amanzi ngosuku. Ezi ziiglasi eziyi-8 kuphela, kwaye kufuneka uphuze okanye isiqingatha seyure ngaphambi kokutya, okanye iyure okanye ezimbini emva kwayo. Ingongoma engaphelelanga yomswakama emzimbeni onokuchaphazela umonakalo kwi-peristalsis. Yaye ungadibanisi amanzi kunye nokusela: awudingi ukusela itiye, ikhofi okanye ijusi, oko kukuthi, amanzi atywala ahlambulukileyo.
Ukutya kunye nokuzithiba kubantu abadala: i-fiber
Isiseko sesondlo sokondla sokuqhawulwa ngumkhiqizo ocebile kwifiber. I-Fiber ayinakwanele ukuba umzimba uqiniseke ukuba i-tractinal tract function works correctly. Umthombo wefayibha ungaba uluhlu luphela lwemveliso. Ngokuqhelekileyo umntu kufuneka athole malunga ne-35 g yemihla ngemihla - ngenxa yale nto kufuneka udle ubuncinane ii-2-3 zokutya ezicebile kwifiber. Ukutya okunjalo kunye nokumbumba kuquka:
- Imifuno kunye nemifuno : iklabishi, iibhotsi, iinqholi, isipinashi, njl njl.
- Izityalo kunye neemveliso ezivela kubo : isonka esipheleleyo kunye nesinkwa se-bran, irayisi emdaka kunye omnyama, i-buckwheat kunye ne-oatmeal.
- Iintyatyambo kunye nezithelo ezomileyo : ii-apula, iipereya, iibhanana, iziqhamo, amakhiwane, ama-apricot omisiwe, njl.
Ukongeza, unokwenza uguqulele kakhulu kwi-fiber, ethengiswa kwiifommesi kwifomu yayo ecocekileyo. Ngokuqhelekileyo ixutywe nemveliso yobisi echitshiweyo kwaye idliwe ngamaxesha angama-1-2 ngosuku. Kuyinto ehlwabisayo, ngokukhawuleza, okunomsoco kwaye inceda ukulwa nokuqhaqha. Naluphi na ukutya okunomsoco kunye nokuqhaqhaqhaqhaqhaqhaqhaqhaqhaqhaqhaqhaqhaqha.
Isondlo sokuqhawula okungapheliyo: iimveliso zobisi
Ungakulibali ukuba ukongeza kwamanzi kunye nokutya kwefayibha kufuneka kuqukwa kunye nemveliso yobisi, kuba banceda ukubuyisela i-microflora yesisu kwaye kunceda umzimba ukujamelana neengxaki ngokwawo. Naliphi na ukutya okungahambisani nokuqhawulwa akunakuyenza ngaphandle kwezi zongezo.
Kwezinye iimeko ezilula, kwanele ukusela ingilazi ye yogurt okanye ubisi oluphucukileyo ubisi olungileyo ngaphambi kokulala. Kwabanye, kufuneka ukuba uqhagamshele "i-artillery enzima" kwaye ungeze iipuni ezimbini ze-ukhilimu omuncu ukuya kwisantya ngosuku.
Indlela yokubonelela ngokuqhawulwa
Makhe sizenzele apha ngasentla kwaye sibone ukutya okuthe ngqo komntu obambelela kwisidlo ngokuqhaqhazeka okungapheliyo.
- Isidlo sakusasa : isitya se-oatmeal, itiye ngaphandle kweshukela, izithelo ezomileyo okanye iziqhamo ezinomthi.
- Isidlo sasekuseni sesibini : i-apula.
- Ukutya : nayiphi isobho kunye nesonka sesinkwa se-bran.
- Ngomso wamaswidi : isaladi yesithelo kunye neengqungquthela kunye ne-cream cream.
- Ukutya isidlo : intlanzi encinci / inkukhu / inyama kunye nokuhlobisa okutsha okanye okuphekwe
imifuno, iklabishi / beetroot / isaladi isaladi. - Ngaphambi kokulala : ingilazi yogurt nge-bran.
Kubalulekile ukugcina ukutya okunjalo kungagqithanga iimpawu, kodwa malunga neveki. Ewe, ukugqithiswa ngexesha lokutya akuyi kuqhubeka ngeyure, kodwa sele usuvele kwiintsuku ezingama-1-3 uya kuziva ukuba utshintsho lungcono.
Kwixesha elizayo, ungakhohlwa ukuba kufuneka uhlale uquka ukutya okunesisombululo esaneleyo kwaye, ukuba kunokwenzeka, ungayinaki imveliso ekhupha ukumbumba: i-manna kunye ne-rice porridge, itiye eqinile kunye ne-blueberries. Ukuhambelana nokutya okunjalo rhoqo, awuyikubeka ingozi ekwandiseni imeko phambi kokuphuhliswa kwezifo ezingathandekiyo.