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Ukudla ubuthi (i-FP) ukugula okubangelwa ukudla okubangelwa ukusetshenziswa kwamanzi angcolile noma ukudla okuqukethe amagciwane, i-virus, izimuncagazi noma ubuthi bawo. Izimpawu ezifana nohudo, ukuqumba noma ukuhlanza ziqala kungakapheli amahora. Izimpawu zobuthi bokudla zingaba mnene noma zibe zimbi.
Amakhambi asekhaya oketshezi lokudla ikakhulukazi awamacala amancane. Bangasiza ukukhulula isisu nokukhipha ubuthi. Nakhu ukudla ongakudla uma unoshevu wokudla noma izimpawu ezinobuthi bokudla.
1. Amanzi Kakhukhunathi
Amanzi kakhukhunathi yisixazululo esihle kakhulu sokuvuselela amanzi njengoba sisebenza ngenhloso yokushintsha ama-electrolyte alahlekile. Izimpawu zokuqala ze-FP ngokuvamile zihlanza noma isifo sohudo esiholela ekulahlekelweni uketshezi kanye ne-electrolyte. Amanzi kakhukhunathi asiza ukugcina / ukugcwalisa amazinga oketshezi nokuthambisa isisu. I-lauric acid esemanzini kakhukhunathi nayo ingasiza ekubulaleni amagciwane ayingozi atholakala ekudleni. [1]
Okufanele ngikwenze: Phuza amanzi kakhukhunathi ngovivi esiswini esingenalutho.
2. Itiye Lejinja
Itiye likajinja likhambi elisheshayo lokunciphisa izimpawu ezinobuthi bokudla. Ama-antimicrobial agents ku-ginger angasiza ekulweni namagciwane atholakala ekudleni futhi asheshise inqubo yokutakula.
Okufanele ngikwenze: Lungisa itiye le-ginger ngokubilisa imbiza emanzini. Sebenzisa izinkomishi ezingama-2-3 ngosuku. Ungayihlanganisa nenani elincane loju ukuthola imiphumela engcono noma ukuhlafuna ucezu oluncane lwejinja eluhlaza.
3. Ubhanana
Ukudla okungafuneki (amafutha athambile, aphansi, ifayibha yokudla ephansi kanye nokungekho okubabayo) kunconywa ngochwepheshe bezokwelapha ukuphatha izimpawu ezinobuthi bokudla. Ubhanana, uhlangabezana kahle nalezi zidingo yingakho kungasiza ekwelapheni isicanucanu, uhudo, ukuhlanza, isilungulela nanoma yiluphi uhlobo lokuphazamiseka kwamathumbu okubangelwe yi-FP. [okubili]
Okufanele ngikwenze: Yidla ubhanana ovuthiwe izikhathi ezingu-1-2 ngosuku noma njengoba kudingeka ngokuya ngomlomo wonke.
4. Ijusi leTulsi
I-Tulsi inezakhi eziningi ezisebenza ngokuphila. Ama-antimicrobial agents ku-tulsi avimbela ukukhula kweStaphylococcus aureus, igciwane elivame ukudala i-FP. Amaqabunga e-Tulsi angasiza ekunciphiseni ubuhlungu besisu obuhlobene namagciwane okudla. [3]
Okufanele ngikwenze: Bilisa amaqabunga e-tulsi ambalwa emanzini bese ulungisa amanzi e-tulsi. Ungaphinda uqede amaqabunga ukukhipha i-tsp yejusi, uwahlanganise nenani elincane loju bese uqeda.
5. Isiphepho
Lesi sinongo esiphuzi esikhanyayo sinezinto eziningi eziwusizo. Ucwaningo lukhombisile ukuthi i-curcumin, umgomo i-curcuminoid ku-turmeric unomsebenzi wokulwa namagciwane nowokulwa namagciwane olwa nezinhlobo ezahlukahlukene zamagciwane aseStaphylococcus. Kungasiza ukukhulula isisu nokuqeda izimpawu ze-FP kanye nokukhulisa amasosha omzimba ukuze alulame ngokushesha. [4]
Okufanele ngikwenze: Phuza amanzi e-turmeric njalo ekuseni.
6. Amazambane abondiwe
Amazambane abilisiwe / abilisiwe alingana kahle ekudleni okuthambile futhi okuyisicefe esisiza ukulawula isifo sohudo esihambisana ne-FP. Ukunambitheka okungamazambane kwamazambane acubuziwe kuvimbela ukuqhubeka kokuqina kwesisu futhi kusiza ngokugaya.
Okufanele ngikwenze: Bilisa amazambane, ususe ikhasi lawo, uhlanganise bese uqeda ngosawoti ongawunambitha.
7. Garlic Ngamanzi
I-Garlic ilayishwe ngamakhemikhali elwa namagciwane. Ukusetshenziswa kwayo kungasiza ekubulaleni amagciwane abhekele i-FP futhi elaphe isifo sohudo nokugaya okungafanele.
Okufanele ngikwenze: Thatha i-clove kagalikhi nengilazi yamanzi ekuseni kakhulu.
8. Imbewu yeFenugreek
Izimbewu ze-Fenugreek (methi) zingelapha noma zinciphise izimpawu ze-FP ezifana nesilungulela, ukugaya isisu, ubuhlungu besisu, ukungathandi ukudla kanye nohudo. Izici zabo zemvelo zokugaya zisiza ukuthoba isisu namathumbu futhi zikhulise imetabolism yokuthola kabusha okusheshayo.
Okufanele ngikwenze: Yomisa ukose imbewu imizuzu engu-1-2 bese uyihlanganisa. Hlanganisa isipuni 1 se-fenugreek powder emanzini afudumele bese uphuza njalo ekuseni.
9. I-Apple Cider Vinegar (ACV)
I-Apple cider uviniga inomphumela we-alkaline ngenxa yendlela egcobeke ngayo emzimbeni, yize iyi-asidi ngokwemvelo. Ngakho-ke, inganciphisa izimpawu ezahlukahlukene zobuthi bokudla. Ingadambisa ulwelwesi lwamathumbu, ibulale amagciwane futhi inikeze ukukhululeka okusheshayo ezimpawu ze-FP.
Okufanele ngikwenze: Hlanganisa isipuni se-ACV engilazini yamanzi afudumele bese usebenzisa ama-1-2 izikhathi ngosuku.
10. Ijusi Lemon
Ijusi lelamula linemisebenzi elwa namagciwane elwa nezinhlobo eziningi zamagciwane ahlobene ne-FP, ikakhulukazi iStaphylococcus aureus. Ukuphuza ujusi kalamula kunganikeza ukukhululeka okukhulu esiswini futhi kusize ukukhipha amagciwane. [5] Kungakho, kubhekwa njengenye yezindlela zokwelapha zasekhaya ezinhle kakhulu zezimpawu zokudla okunoshevu.
Okufanele ngikwenze: Hlanganisa ujusi kalamula emanzini afudumele bese udla ekuseni kakhulu.
11.I-Cumin Seeds (iJeera)
Imbewu ye-Cumin ingasiza ekunciphiseni ukungahambi kahle kwesisu nobuhlungu obubangelwa i-FP. Zisiza futhi ekuhlanzeni uhlelo lokugaya ukudla esikhathini esifushane.
Okufanele ngikwenze: Cwilisa imbewu emanzini ubusuku bonke bese udla ekuseni noma ubilise isipuni sembewu emanzini bese uyadla.
12. Ilayisi Noma Amanzi Elayisi
Amanzi elayisi ayizindlela zokudla ezihamba phambili ukuvikela umzimba wakho ukuthi ungaphelelwa amanzi emzimbeni. Kungasiza ukubuyisa uketshezi olulahlekile ngenxa yokuhlanza noma uhudo oluhambisana ne-FP. Amanzi elayisi anciphisa imvamisa kanye nevolumu yendle futhi axegise uhlelo lokugaya ukudla.
Okufanele ngikwenze: Thatha izipuni ezintathu zelayisi nezinkomishi ezimbili zamanzi. Ubilise futhi lapho ikhambi seliphenduka ubisi, khama amanzi uphuze lapho selehlile.
13. Oats
Ama-oats anefayibha ephansi angaba yisinqumo esihle ngesikhathi sobuthi bokudla njengoba i-oats ingasiza ekuxazululeni isisu futhi inciphise izimpawu eziningi zokucasulwa isisu okubangelwa yi-FP. Futhi zigcwele izakhamzimba futhi zingasiza ukuthuthukisa umsebenzi wokuzivikela.
Okufanele ngikwenze: Noma ubilise ama-oats emanzini noma cwilisa ubusuku bese udla ekuseni.
14. Uphayinaphu
Uphayinaphu uqukethe i-enzyme ebizwa nge-bromelain esiza ukugaya. Kuyikhambi lemvelo lezinkinga eziningi zokugaya ukudla, njengokuqunjelwa, uhudo kanye nesicanucanu. [6] Uphayinaphu ungenye yezindlela zokwelapha zasekhaya ezinhle kakhulu zezimpawu ezinobuthi bokudla okuncane.
Okufanele ngikwenze: Sebenzisa isitsha sikaphayinaphu omusha uma ubona uhudo ngemuva nje kokudla.
15. Ubhatata
Ubhatata uqukethe inani eliningi le-fiber encibilikayo egayeka kalula esiswini. Iqukethe ne-potassium esiza ukugcina i-electrolyte elahlekile. Iphinde ithuthukise izitshalo zesisu ezinikela ekugayeni okunempilo.
Okufanele ngikwenze: Bilisa ubhatata bese udla ngemuva kokuwahlanganisa. Ungangeza usawoti ngokunambitheka okungcono.
16. Iyogathi
I-yoghurt icebile kuma-probiotic asiza ukugcina izimbali ezijwayelekile zamathumbu. Ukudla iyogathi enamafutha amancane kungasiza ekunciphiseni isifo sohudo futhi kuthobise isisu. [7] Kepha qaphela ngalolu khetho njengoba i-lactose (ushukela otholakala emikhiqizweni yobisi) ngezikhathi ezithile ingandisa izimpawu zamathumbu.
Okufanele ngikwenze: Yidla iyogathi enamafutha amancane uma ubona izimpawu ze-FP.
17. Ukubhaka Isoda
Isoda yokubhaka iyi-antacid enhle kakhulu enganikeza ukukhululeka okusheshayo ezinkingeni zesisu ezibangelwe i-FP. Kuyasiza ukukhulula izimpawu ezifana nesilungulela, i-acid reflux futhi kusiza ukugaya. Isexwayiso, gwema ukuyithatha ngokweqile ngoba ingadala okunye ukungajwayeleki njengokuqunjelwa. [8]
Okufanele ngikwenze: Hlanganisa i-tsp eyodwa-yesine ye-baking soda engilazini yamanzi bese unayo. Thatha okungenani ngemuva kwehora elilodwa kusukela ekudleni.
18. Orenji
I-Orange yizithelo ezisawolintshi ezingasiza ukuxazulula isisu esikhathini esifushane. Ukuqapha, gwema ukuthatha amanani amaningi ngokweqile njengoba kungakhuphula isilungulela ne-acid reflux.
Okufanele ngikwenze: Sebenzisa izingcezu ezimbalwa ze-orange uma ubona izimpawu ze-FP ngemuva kokudla. Gwema ukuyithatha esiswini esingenalutho.
19. Sthandwa
Uju luyi-antibiotic yemvelo engasiza ukubulala amabhaktheriya abhekele i-FP. Iqeda isifo sohudo, ukugaya isisu, i-acid reflux, ukuqunjelwa nezinye izifo zokugaya ukudla. Yingakho, uju lubhekwa njengolunye lwamakhambi asekhaya amahle ukwelapha ubuthi bokudla.
Okufanele ngikwenze: Sebenzisa i-tsp yoju okungenani kathathu ngosuku.
20. Imbewu yeFennel
Izinzuzo ezimangazayo zembewu yefennel yesisu ziyaziwa. Ziphumuza imisipha yamathumbu, zinciphise ukuqunjelwa futhi zivimbele amajaqamba esiswini.
Okufanele ngikwenze: Lungiselela itiye lembewu yefennel ngokungeza ithisipuni lembewu yefennel emanzini bese ubilisa. Gwema ukudla ngokweqile.
21. Amafutha e-Oregano
Izici zemvelo zokulwa namagciwane kawoyela we-oregano zingasiza ekulweni namagciwane abanga i-FP. Kuyasiza futhi emathunjini impilo futhi kuthuthukise izimpawu ezinjengezinhlungu nohudo. [9]
Okufanele ngikwenze: Thela u-1-2 amaconsi kawoyela we-oregano enkomishini yamanzi bese uqeda. Amafutha abalulekile angadala imiphumela ethile emibi. Kungcono ukubonisana nodokotela wezempilo phambilini.
22. Itiye lePeppermint
Itiye lePeppermint lingasipholisa isisu esibuhlungu esidalwe yi-FP futhi liphuze umzimba umzimba. Itiye libuye linciphise isibindi futhi lithuthukise ukugaya.
Okufanele ngikwenze: Sip itiye le-peppermint phakathi kokudla.
23. Isigaxa
Ama-clove asiza ukuqeda isicanucanu futhi ahle kakhulu ekugayeni. Umsebenzi wokulwa namagciwane womuthi ungasiza ukubulala amabhaktheriya aziwa ngokubangela i-FP.
Okufanele ngikwenze: Uhlafune i-clove eyodwa noma amabili uma ubona izimpawu ze-FP. Ungenza futhi itiye ngokubilisa ama-clove ambalwa emanzini.
24. Isinamoni
Isinamoni ingasiza ekulweni nezimpawu ze-FP, ikakhulukazi isicanucanu nokuhlanza. Ukusebenza kwayo ngokulwa nama-bacterium e-E.coli nakho kungasiza ekwelapheni lesi simo esikhathini esifushane.
Okufanele ngikwenze: Bilisa izingcezu zesinamoni ezimbalwa emanzini bese uqeda. Faka uju ukuze uthole ukunambitheka okungcono.
25. Itiye le-Chamomile
Itiye laziwa ukukhulula imisipha yokugaya ukudla futhi lingasiza ekwelapheni izimpawu ze-FP ezifana nohudo, ukuhlanza, isicanucanu, ukuqumba kanye nokugaya ukudla. [10]
Okufanele ngikwenze: Lungisa itiye le-chamomile ngokungeza isipuni samaqabunga omisiwe enkomishini yamanzi bese ubilisa.
Ukudla Okufanele Kugwenywe Ngesikhathi Sobuthi Bokudla
- Ikhofi
- Utshwala
- Ukudla okwenziwe njengama-chips
- Ukudla okubabayo
- Imikhiqizo yobisi
- Ukudla okunamafutha
Imibuzo evame ukubuzwa
1. Buhlala isikhathi esingakanani ubuthi ekudleni?
Izimpawu ezinobuthi bokudla njengokuhlanza nohudo zivame ukuhlala usuku olulodwa noma ezimbili. Izindlela ezilula zasekhaya ezinjengamanzi kakhukhunathi, ujusi kalamula, ubhanana namanzi e-tulsi zingasiza ekunciphiseni izimpawu futhi zisheshise ukululama. Kodwa-ke, uma izimpawu ze-FP zidlula izinsuku ezimbili, kungcono ukubonisana nodokotela.
2. Yini engingayidla uma nginobuthi bokudla?
Uma une-poisoning yokudla, kungcono ukudla ukudla okungenamsoco okufana nobhanana, ilayisi noma okunye ukudla okunamafutha aphansi, okungekho okubabayo nokudla okune-fiber ephansi. Phuza uketshezi olusiza ukudambisa isisu njengamanzi kakhukhunathi, ijusi le-basil, amanzi we-ginger noma amanzi we-turmeric.
Karthika ThirugnanamI-Clinical Nutritionist kanye neDietitianI-MS, RDN (USA) Yazi kabanzi
