John Myers
Ukuzila ukudla kokwelapha kuhloswe ukuhlanza umzimba nomphefumulo. Kodwa: Uma ufuna ukuqala ukwelashwa kokuzila ukudla, kufanele uzilungiselele wena nomzimba wakho. Futhi kunezinto ezimbalwa okufanele uzikhumbule ngenkathi uzila ukudla.
Indlela elula yokuqala ukuzila ukudla ukugwema kakhulu ukudla okunzima ukukugaya njengenyama, ushizi oqinile, nokudla okuthosiwe nokunamafutha ezinsukwini ezedlule. Amazambane, irayisi, imifino, izithelo (ama-apula), namajusi afanelekile.
Izinsuku zokusiza njengokulungiselela
Ikhambi lokuzila ukudla libe seliqala ngesigaba sokulungiselela sosuku olulodwa kuya kwezimbili, lokho okubizwa ngezinsuku zokusiza. Ukudla okulula okunjengemifino eshisiwe, isobho lemifino, noma uphuthu kwehlisa umthwalo emathunjini. Ngakho-ke, umthamo wamandla wehliselwa ku-1,000 kcal ngosuku.
Gwema utshwala ne-nicotine
Kusukela kuleli phuzu kwakamuva, utshwala ne-nicotine akuvumelekile. Ngokufanelekile, i-caffeine kufanele futhi igwenywe, nakuba lokhu kungasaphathwa ngendlela eqinile njengoba kwakwenziwa futhi izinkomishi zekhofi ezingu-1-2 ngosuku zivame ukubekezelelwa. Kutuswa ukuvivinya umzimba okusesilinganisweni kuye kokuvamile, njengoba kunjalo nokuzilungiselela ngokomzwelo ukuzila ukudla (ukuphumula okwengeziwe, ukucindezeleka okuncane). Ngokweziqondiso zokwelashwa kokuzila ukudla, ukwelapha ngokuzila ukudla kufanele kwenziwe kangcono eqenjini elingaphansi kokuqondisa kodokotela.
Ithumbu elingenalutho livimbela indlala
Usuku lokuqala lwangempela lokuzila bese luqala ngokukhipha amathumbu ngokuphelele ukuze ungazizwa ulambile ngesikhathi sokuzila. Ikhambi elivamile lalokhu isiphuzo esilaxazayo esinosawoti we-Glauber (ovela ekhemisi): Ilitha lamanzi anamagremu angu-30 kuya kwangu-40 kasawoti we-Glauber liphuzwa phakathi nemizuzu engu-20. Ijusi kalamula ingathuthukisa ukunambitheka kwe-brine. Ngemuva kwemizuzu engama-30, kuthathwa enye nengxenye ilitha elilodwa loketshezi (amanzi noma itiye).
Izinsuku zokuzila: ukuphuza esikhundleni sokudla
Phakathi nezinsuku zokuzila, ikota yelitha yomhluzi wemifino, inani elifanayo lemifino esanda kukhanywa noma ijusi yezithelo, kanye namagremu angu-30 oju, kanye okungenani amalitha angu-2.5 oketshezi (amanzi, itiye le-herbal) bese kuthathwa nsuku zonke. Umthamo omkhulu wamandla ovunyelwe ngezinsuku zokuzila ungama-250 kuya ku-500 kcal ngosuku. I-Buttermilk ingase iphuzwe ngesikhathi sokuzila ukudla isikhathi eside.
Amathiphu okuhlanza kancane
Njengoba amathumbu entula i-roughage evela emifino, izithelo, nokusanhlamvu phakathi nezinsuku zokuzila, abantu abazilayo ngezinye izikhathi badinga ama-laxatives ukuze baqiniseke ukuthi bakhipha amathumbu abo okungenani njalo ezinsukwini ezimbili.
Ama-laxative athambile afaka, isibonelo, ulamula, i-sauerkraut, noma ijusi yeplamu, i-apula cider uviniga, ibhotela, isiphuzo sesinkwa, noma ikhofi. Uma usizo olumnene lunganele, amafutha e-castor, amanzi anosawoti, usawoti we-Glauber noma we-Epsom, i-alder buckthorn noma itiye le-senna, kanye ne-lactose nayo ingasetshenziswa, isibonelo. Ezimweni ezimbi kakhulu, i-enema inganikeza ukukhululeka.
Ukuzila ukudla isikhathi esingakanani
Ukwelapha ngokuzila ukudla ngokusho kukaBuchinger kuvame ukuthatha amasonto amabili kuya kwamane. Kodwa izikhathi ezimfushane zokuzila zingaba nemiphumela emihle. Uma ukuzila kusetshenziswa njengokwelapha, isikhathi sokuzila singahlala amasonto ayisithupha.
Ngokusho kwenhlangano yezokwelapha yokuzila ukudla nokudla okunempilo (ÄGHE), ukuzila ukudla kufanele kuthathe izinsuku eziyi-7 kuye kweziyi-10, kanye nosuku lokulungiselela bese kuba izinsuku ezintathu ukwenza imikhuba yokudla ibe yejwayelekile.
Kusho ukuthini ukwephula inzilo?
Ekupheleni kokuzila ukudla, ukuphulukiswa yilokho okubizwa ngokuthi i-breaking of the fast, lapho i-apula eliluhlaza noma eliphekiwe lidliwa kancane kancane, futhi kusihlwa isobho lamazambane. Khona-ke lokho okubizwa ngokuthi i-refeeding kuqala isakhiwo somsoco ngokudla okulula kwemifino okune-fiber eningi kanye nenani eliphakeme lama-acids angenayo i-unsaturated.
Ukudla kufanele kuhlafunwe ngokuqaphela futhi kancane. Umthamo wamandla ukhuphuka usuku nosuku njengoba ukudla kwanda: 800, 1,000, 1,200, no-1,600 kcal. Phuza uketshezi oluningi phakathi kokudla. Ukuphuma kwamathumbu okuzenzakalelayo kanye nokuphuma kwamathumbu kufanele kuphinde kwenzeke ngosuku lwesine lokudla maduze nje.
Ubani ovunyelwe ukuzila ngaphandle kokuphelezelwa?
Abantu abanempilo ngokuvamile bangakwazi ukuzila ukudla bebodwa ekhaya. Nokho, kunengqondo ukubonisana nodokotela womndeni wakho kusengaphambili. Uma uzila ukudla okokuqala, ungafuna izeluleko nokusekelwa kochwepheshe kumholi wokuzila ukudla oqeqeshiwe noma udokotela onolwazi lokuzila ukudla. Noma ubani ohlushwa yizifo zangaphambili akufanele azile engaphelezelwa.
