Kushungurudzika Kunokanganisa Gut Yako? Aya Matipi mana Anogona Kubatsira

Zvemukati

• Dzidzira yoga
• 3 Yoga Inosimudzira Kukurudzira Kugaya
• Edza kufungisisa kwepfungwa
• Idya prebiotic uye mapurobioti
• Kick tsika yekusvuta

Ndeipi nguva yekupedzisira iwe yawazviongorora iwe, kunyanya pazvakasvika kune ako maseru ekumanikidza?

Zvisinei nekushushikana, zvakakosha kuti utarise kukanganisa kweshungu pahutano hwako uye nekugara zvakanaka. Mushure mezvose, kushushikana kwakanyanya kunogona kutora kukuvara kwepfungwa uye kwemuviri pamuviri wako - izvi zvinosanganisira kukuvadza gumbu rako uye kugaya.

Mhedzisiro yekushushikana kune yako ura zvinoenderana nehurefu hwenguva yauri kusangana nekushushikana:

• Kushushikana-kwenguva pfupi zvinogona kukonzera iwe kurasikirwa nehavi yako uye kugaya kwako kunononoka.
• Kushushikana kwenguva refu inogona kukonzeresa gastrointestinal (GI) nyaya, sekuzvimbirwa, manyoka, kuzvimba, kana kugumbuka dumbu.
• Kushungurudzika kusingaperi kwenguva yakareba ingatungamira kune zvakakomba nyaya, senge inotsamwisa bowel syndrome uye mamwe matambudziko eGI.

Imwe yekiyi dzekuita zviri nani kugaya ndeye kugara uchishushikana manejimendi. Kuderedza kushushikana kunogona kudzora kuzvimba mumatumbu, kurerutsa kushushikana kweGI, uye kukuchengetedza iwe, sezvo muviri wako uchigona kutarisa pakubata zvinovaka muviri zvaunoda.

Kana iwe ukaona kunetseka kwako kuri kukanganisa kugaya kwako, pazasi iwe unowana matipi mana ekubatsira kunatsiridza ura hwako.

Dzidzira yoga

Kuti uwedzere uye utsigire kugaya, ita shuwa kuti iwe uri kuwana yakakwana muviri chiitiko pane inoenderana hwaro, sekufamba uye kumhanya.

Maekisesaizi akaita saHatha kana Iyengar yoga, ayo anotarisisa kuenderana uye kumira, anogona zvakare kudzikamisa zviratidzo zvemudumbu uye nekuvandudza mhedzisiro.

3 Yoga Inosimudzira Kukurudzira Kugaya

Edza kufungisisa kwepfungwa

zvakare inoratidza kuti kufunga kwekufungisisa tsika, uko iwe kwaunowedzera kuwedzera kuziva kwehupenyu hwako hwezuva nezuva, kunogona kubatsira.

Kufungisisa pamwe nehunyanzvi hwekufema maitiro kunogona kudzikisa kuzvimba, mucherechedzo wekushushikana mumuviri. Nekudaro, izvi zvinogona kurerutsa yakanyanyisa kugaya dumbu system.

Usati wadya unotevera, edza kugara kumusoro ipapo kubva pane zvinokanganisa, uye tora maviri kusvika mana kutenderera kwekufema kwakadzika. Kufemera mukati ma4-kuverenga, kubata zvina, uye kufemera kunze kweana-kuverenga.

Ita izvi nguva imwe neimwe paunogara pasi kuti unakirwe nechikafu kubatsira muviri wako kuzorora uye kugadzirira kugaya (i.e. zororo uye kugaya nzira).

Idya prebiotic uye mapurobioti

Kana zvasvika pakudya kwako, svika kune zvekudya zvinokurudzira gut gut bacteria, kunge prebiotic uye probiotic.

Zvibereko nemiriwo ine inulin, seasparagus, bhanana, gariki, uye hanyanisi, zvine prebiotic. Zvikafu zvinoviriswa, senge kefir, kimchi, kombucha, natto, sauerkraut, tempeh, uye yogati zvese zvine mapurobioti.

Prebiotic uye maprobiotic anogona kushandura mabhakitiriya ekugadzira mukati megumburu microbiome uye nekugadzira nharaunda yakanaka kune mamwe mabhakitiriya akanaka kuti abudirire nekutsigira kugaya.

Kick tsika yekusvuta

Kana iwe ukasvika pamudzanga kana kushushikana kwako kuri kuwedzera, inguva yekufungisisa iyi nzira yekugadzirisa.

Chirwere chemwoyo nezvirwere zvekufema zvinowanzobatanidzwa nekuputa fodya asi ongororo inoratidzawo kuti tsika yakaipa inogona kukanganisa hurongwa hwako hwekugaya.

Kusvuta kunogona kuwedzera njodzi yako yekuva nemaronda eronda, chirwere cheGI, pamwe nekenza dzinoenderana. Kana iwe uchisvuta, funga kugadzira chirongwa uye kubvunza chiremba wako kana mushandi wezvehutano kuti akubatsire kudzora kana kurega kuputa zvachose.

McKel Hill, MS, RD, ndiye muvambi weChikafu chakabviswa, webhusaiti yekugara ine hutano yakatsaurirwa kugadzirisa hupenyu hwevakadzi pasi rese kuburikidza nemabikirwo, kuraira kwekudya, kugwinya, nezvimwe. Bhuku rake rekubika, "Nutrition Yakabvarurwa," raive rakatengwa zvakanyanya munyika, uye akaverengerwa muFitness Magazine uye Women's Health Magazine.