Momwe Mungadyere Chingamu Moyenera
Kutafuna chingamu ndi chakudya chopepuka chomwe nthawi zambiri chimaonedwa ngati chosavuta, komabe kutafuna ndi chinthu chofunikira kwambiri pa moyo watsiku ndi tsiku: mutatha kudya, kuntchito, mukuyendetsa galimoto, komanso kuchepetsa mantha. Anthu ambiri amakonda kutafuna chingamu chifukwa chimakoma bwino, n'chosavuta, ndipo chingathandize kuti mpweya ukhale wabwino. Komabe, monga chakudya china chilichonse, kutafuna chingamu kumafunikabe kudyedwa mosamala kuti mupeze zabwino zake ndikuchepetsa zoopsa. Nkhaniyi ikufotokoza momwe mungadyere chingamu mosamala, kuyambira kusankha chinthu choyenera, kusamala thanzi la mano ndi kugaya chakudya , mpaka kumvetsetsa nthawi yoti muchepetse kapena kupewa.
1. Mvetsetsani mtundu wa chingamu chomwe mukudya.
Si chingamu yonse yopangidwa mofanana. Kawirikawiri, chingamu imagawidwa m'magulu awiri: chingamu yopangidwa ndi shuga ndi chingamu yopanda shuga. Chingamu chopangidwa ndi shuga chimagwiritsa ntchito sucrose kapena madzi a shuga ngati chotsekemera chachikulu, pomwe chingamu chopanda shuga nthawi zambiri chimagwiritsa ntchito zotsekemera zopanda shuga monga xylitol, sorbitol, mannitol, kapena aspartame.
Poganizira za chitetezo cha mano, chingamu chopanda shuga nthawi zambiri chimalimbikitsidwa chifukwa sichipereka "chakudya" cha mabakiteriya omwe amayambitsa ziphuphu. Ndipotu, chingamu chokhala ndi xylitol nthawi zambiri chimaganiziridwa kuti chimathandiza kuchepetsa chiopsezo cha mabowo , chifukwa xylitol siingavunditsidwe mosavuta ndi mabakiteriya ena mkamwa. Komabe, "chopanda shuga" sizitanthauza kumwa mopanda malire, chifukwa zotsekemera zina za mowa (monga sorbitol) zimatha kuyambitsa kusokonezeka kwa kugaya chakudya ngati zitagwiritsidwa ntchito mopitirira muyeso.
2. Samalani ubwino wake, koma musapitirire malire.
Kutafuna chingamu kungathandize kupanga malovu. Malovu amathandiza kuchepetsa asidi mkamwa, kutsuka zinyalala za chakudya, komanso kusunga mkamwa muli chinyezi. Ichi ndichifukwa chake nthawi zambiri amalimbikitsidwa kudya chingamu mukatha kudya, makamaka ngati mulibe nthawi yotsuka mano anu.
Komabe, kudya motetezeka kumadalira kuchuluka ndi nthawi yotafuna. Kutafuna chingamu pafupipafupi kapena kwa nthawi yayitali kungayambitse minofu ya nsagwada ndikuwawa. Kuphatikiza apo, kutafuna nthawi zonse nthawi zina kungayambitse "zokhwasula-khwasula" kapena chilakolako cha chinthu china, zomwe mwa ena zingayambitse kudya zakudya zina mosakonzekera. Chifukwa chake, gwiritsani ntchito chingamu ngati chowonjezera pa zizolowezi zabwino, osati m'malo mwa ukhondo wa mano kapena chakudya.
3. Chepetsani nthawi yotafuna kuti nsagwada isalemedwe.
Njira imodzi yosavuta yotafuna chingamu mosamala ndi kuchepetsa nthawi yomwe mumatafuna. Anthu ambiri amatafuna chingamu mpaka kukoma kwake kutatha, ngakhale kwa ola limodzi kapena kuposerapo. Komabe, kutafuna kwambiri kungayambitse kupsinjika pa temporomandibular joint (TMJ) ndikuyambitsa kupweteka kwa nsagwada, mutu, kapena phokoso lomveka bwino mukatsegula pakamwa mwa anthu omwe ali pachiwopsezo.
Kawirikawiri, kutafuna kwa mphindi 10-20 mutadya nthawi zambiri kumakhala kokwanira kuyambitsa malovu ndikuthandizira kutsitsimula pakamwa. Ngati muyamba kumva kupweteka m'nsagwada kapena m'mapewa anu, ndi chizindikiro chakuti muyenera kusiya kapena kuchepetsa kuchuluka kwa mankhwalawa.
4. Sankhani chingamu chosavuta kutafuna mano.
Ngati cholinga chanu ndi kupuma bwino komanso thanzi la mano , sankhani chingamu chopanda shuga. Ngati chilipo, sankhani chomwe chili ndi xylitol. Komanso, samalani ndi kukoma ndi kuchuluka kwa asidi. M'kamwa mwanu mumakhala ndi asidi wambiri. Kwa anthu ena, kukhudzana ndi asidi mobwerezabwereza kumatha kuwononga mphamvu ya mano, makamaka ngati ukhondo wa pakamwa ndi wochepa.
Kutafuna chingamu sikulowa m'malo mwa kutsuka mano , kutsuka mano, ndi kukayezetsa mano nthawi zonse. Ndi chida chabe. Njira yabwino yotetezeka ndiyo kupitiriza kutsuka mano kawiri patsiku ndi mankhwala otsukira mano okhala ndi fluoride, kutsuka mano, ndi kugwiritsa ntchito chingamu chopanda shuga mukatha kudya ngati pakufunika kutero.
5. Dziwani momwe zinthu zotsekemera mowa zimakhudzira kugaya chakudya, makamaka kugaya chakudya.
Chingamu chopanda shuga nthawi zambiri chimakhala ndi zotsekemera za mowa monga sorbitol ndi mannitol. Mu kuchuluka kwina, zotsekemera izi zimatha kuyambitsa kutupa, mpweya, kapena kutsegula m'mimba, makamaka kwa iwo omwe ali ndi vuto la izi. Izi zimachitika chifukwa zotsekemera za mowa sizimayamwa mokwanira m'matumbo ang'onoang'ono ndipo zimatha kuwiritsidwa ndi mabakiteriya m'matumbo akulu.
Njira yotetezeka yopewera izi ndi kuchepetsa kuchuluka kwa chingamu chomwe mumatafuna patsiku. Ngati mwayamba kumva kupweteka m'mimba mutayamba kutafuna chingamu chopanda shuga, yesani kuchepetsa kuchuluka kwa mankhwalawa, kusintha mitundu, kapena kusankha mankhwala omwe ali ndi xylitol yochepa. Kwa anthu ena omwe ali ndi vuto la irritable bowel syndrome (IBS), m'kamwa mwanu mungayambitse zizindikiro, choncho muyenera kusamala.
6. Pewani chizolowezi chomeza mpweya mukamatafuna.
Kutafuna chingamu kungapangitse kuti munthu ayambe kumeza mpweya (aerophagia), makamaka ngati mukutafuna mukulankhula kapena kutafuna ndi pakamwa potsegula. Kumeza mpweya wochuluka kungayambitse kumva kukhuta, kudzimbidwa, komanso kutupa.
Kuti mukhale otetezeka, tafunani pang'onopang'ono mutatseka pakamwa panu, ndipo pewani kulankhula kwambiri mukutafuna. Zizolowezi zosavutazi zimathandiza kuchepetsa mpweya womwe mumameza.
7. Samalani momwe mano anu alili komanso chithandizo cha mano.
Kwa ogwiritsa ntchito zitsulo zomangira, kutafuna chingamu nthawi zambiri sikuloledwa chifukwa kumatha kumamatira ku zitsulo zomangira kapena mawaya, zomwe zimapangitsa kuti kuyeretsa kukhale kovuta. Ndi mitundu ina ya zitsulo zomangira, chingamu chimathanso kukoka zinthu zazing'ono, zomwe zimapangitsa kuti zisamasuke.
Ngati muvala zomangira mano kapena zipangizo zina zochizira mano, funsani dokotala wanu wa mano kaye. Ngati n'kololedwa, sankhani chingamu chosamata kwambiri ndipo onetsetsani kuti mano anu ndi aukhondo kwambiri pambuyo pake. Kwa iwo omwe amavala mano ochotsera kapena osunga mano, kutafuna chingamu kungasokonezenso kukhazikika kwa chipangizocho, choncho ganizirani zoopsa ndi chitonthozo.
8. Musagwiritse ntchito chingamu ngati chida chobisa mavuto a thanzi.
Mpweya woipa ungachokere ku zakudya zotsalira, kusasamalira bwino mkamwa, tartar, mabowo, gingivitis, pakamwa pouma, kapena matenda ena am'mimba. Kutafuna chingamu kungathandize kubisa fungo kwakanthawi, koma sikuthetsa chomwe chimayambitsa.
Njira yotetezeka ndikugwiritsa ntchito chingamu ngati njira yothetsera vutoli kwakanthawi pamene mukufufuza chomwe chikuyambitsa vutoli. Ngati mpweya woipa ukupitirirabe ngakhale mutatsuka lilime lanu mosamala, kutsuka lilime lanu, komanso kumwa madzi okwanira, ganizirani kupita kwa dokotala wa mano.
9. Samalani chitetezo cha ana
Kwa ana, zoopsa zazikulu za kutafuna chingamu ndi kumeza. Ana amakondanso kutafuna akamathamanga kapena kusewera, zomwe zimawonjezera chiopsezo cha kutsamwa. Kuphatikiza apo, chingamu chokhala ndi shuga chingapangitse kuti mano awole, makamaka ngati mwanayo sanayambe kuchita ukhondo wabwino wa mano.
Ngati mukufuna kupatsa mwana wanu chingamu, onetsetsani kuti wakula mokwanira kuti amvetse momwe angatafunire ndikutaya bwino, ayang'anireni akamatafuna, ndipo makamaka sankhani chingamu chopanda shuga. Makolo ayeneranso kutsindika ulemu: chingamu sichiyenera kusiyidwa patebulo, mipando, kapena kwina kulikonse.
10. Tayani chingamu bwino ndipo sungani malo ozungulira kukhala aukhondo.
Kudya chingamu mosamala sikuti ndikofunikira pa thanzi lanu lokha, komanso pa chilengedwe. Chingamu chotayidwa mosasamala chingakhale chovuta kuyeretsa ndikuipitsa malo opezeka anthu ambiri. Nthawi zonse tayani chingamu bwino, makamaka pochikulunga mu paketi yake yoyambirira kapena mu nsalu kuti chisamamatire pamwamba pake.
Zizolowezi zazing'onozi ndizofunikira pa thanzi la anthu onse komanso moyo wabwino, makamaka m'masukulu, mayendedwe apagulu, ndi malo ogwirira ntchito.
Mapeto
Kutafuna chingamu kungakhale chizolowezi chopindulitsa ngati chichitidwa bwino: kumathandiza kupanga malovu, kutsitsimula mpweya, komanso kumalimbikitsa ukhondo wa mkamwa mukatha kudya—makamaka ngati mwasankha chingamu chopanda shuga. Komabe, kudya motetezeka kumafuna malire: musapitirire, chepetsani nthawi yotafuna, samalani ndi zotsekemera zomwe zingasokoneze kugaya chakudya, ndipo samalani ndi momwe mano anu, nsagwada, ndi zida zoyeretsera mano zilili. Kwa ana, kuyang'anira ndi kusankha bwino mankhwala ndikofunikira.
Mukasankha mtundu woyenera wa chingamu, kutafuna kwa nthawi yokwanira, komanso kusunga ukhondo wa mano kukhala chinthu chofunika kwambiri, mutha kusangalala ndi kutafuna chingamu mosamala—popanda kuwononga thanzi lanu la mkamwa, kugaya chakudya, kapena chitonthozo cha anthu omwe ali pafupi nanu.
