{"id":11755,"date":"2024-02-20T22:54:32","date_gmt":"2024-02-20T20:54:32","guid":{"rendered":"https:\/\/nutridream.eu\/2024\/02\/20\/5-tips-from-a-nutritional-therapist-to-ease-digestive-problems\/"},"modified":"2024-02-20T22:54:32","modified_gmt":"2024-02-20T20:54:32","slug":"5-tips-from-a-nutritional-therapist-to-ease-digestive-problems","status":"publish","type":"post","link":"https:\/\/nutridream.eu\/en\/2024\/02\/20\/5-tips-from-a-nutritional-therapist-to-ease-digestive-problems\/","title":{"rendered":"5 tips from a nutritional therapist to ease digestive problems"},"content":{"rendered":"
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5 tips from a nutritional therapist to ease digestive problems<\/strong><\/h3>\n

Digestive problems can occur at unexpected and unplanned moments. Concerns such as
\nk\u00f5hupuhitus, raskustunne, valu ja kinnisus on tuttavad tunded paljudele. Statistika aga n\u00e4itab, et naistel on antud s\u00fcmptomid sagedasemad kui meestel. Naistel v\u00f5ivad seedeprobleemid v\u00f5imenduda menstruatsiooni v\u00f5i menopausi\u00a0 ajal. M\u00f5ni mure v\u00f5ib k\u00fcll viidata t\u00f5sisemale haigusele, kuid enamikel juhtudel on ebamugavuste leevendamiseks v\u00f5imalik midagi ise \u00e4ra teha. Toitumisterapeut Diana Zint\u0161enko jagab Sulle 5 head nippi, mida teha seedeprobleemide leevendamiseks.<\/p>\n

1. Chew properly<\/h5>\n

Meie seedimine algab suust. Seedeens\u00fc\u00fcm, am\u00fclaas, alustab teatud s\u00fcsivesikute lagundamist juba suus. On \u00e4\u00e4rmiselt oluline toitu korralikult m\u00e4luda, et kergendada ens\u00fc\u00fcmide t\u00f6\u00f6d. Seedes\u00fcsteemi \u00fclesanne on lagundada toitu v\u00f5imalikult v\u00e4ikesteks osakesteks, et viia \u00fclej\u00e4\u00e4nud osakesed vereringesse ja rakkudesse. Nii saab alata meie keharakkudes energia tootmise protsess. Kui me ei m\u00e4lu toitu korralikult l\u00e4bi, siis on maol ja soolestikul keerulisem suuri toidut\u00fckke lagundada ja selleks kulub ka rohkem aega. See aga tekitab puhitust ja raskustunnet k\u00f5hus. Klassikaline soovitus, et m\u00e4luda tuleb nii mitu korda, mitu hammast sul suus on, kehtib ikka.<\/p>\n

2. Take a break between meals<\/h5>\n

Seedes\u00fcsteemile on vaja anda aega toidu lagundamiseks. Korrektne on toidukordade vahel oodata umbes 3-4 tundi. Selle aja sees ei tohiks uut toitu peale kuhjata. Pausi pikkus s\u00f5ltub ka sellest, mida s\u00f6\u00f6di. N\u00e4iteks liha seedimiseks kulub oluliselt kauem aega, kui m\u00f5ne puu- v\u00f5i k\u00f6\u00f6givilja seedimiseks. Toidukordade vahelise pausi ajal v\u00f5iks tarbida vedelikke (vett), kuid tahke toidu tarbimist tasub v\u00e4ltida.<\/p>\n

3. Combine fewer foods on your plate<\/h5>\n

Kui seedeprobleemid on muutunud regulaarseks, siis on soovitatav muuta oma toidukorv seedimisele s\u00f5bralikumaks. Taldrikul v\u00f5iks korraga olla maksimaalselt 5 erinevat toiduainet, millest enamiku moodustavad k\u00f6\u00f6giviljad. Loomse valgu allikaid (liha, kala, muna, piimatooted) v\u00f5ib \u00fche toidukorra kohta olla ainult \u00fcks. N\u00e4iteks, kui taldrikul on liha, siis sinna juurde ei ole soovitatav panna lisaks ka hapukoort, kodujuustu v\u00f5i teist sorti liha\/kala. S\u00fcsivesiku (nt. teravilja) osakaal peaks olema umbes \u00bc taldrikust. Kindlasti on soovitatav v\u00e4ltida toidukordade j\u00e4rgset magusa (ka puuvilja) s\u00f6\u00f6mist ja vedelike peale joomist. Toidukorraga samal ajal juues pikendame seedeprotsessi ja suurendame t\u00f5en\u00e4osust, et me ei m\u00e4lu toitu korralikult l\u00e4bi.<\/p>\n<\/div>\n<\/div>\n

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\"toidulaud\"<\/div>\n<\/div>\n
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4. Increase the amount of fiber in your menu<\/b><\/h5>\n

Peamine p\u00f5hjus, miks k\u00f5hukinnisus tekib on kiudainete vaene men\u00fc\u00fc. Kiudained aitavad toidul soolestik kiiremini l\u00e4bida ja tekitavad seel\u00e4bi paremat t\u00e4isk\u00f5hutunnet. Kiudained on ka abiks k\u00f5hus elavatele headele bakteritele, kes kaitsevad soolestiku tervist ja tugevdavad immuunsust. T\u00e4nap\u00e4eva kiire elutempo juures on paljude inimeste toitumine muutunud kiudainete vaeseks, sest tarbitakse palju kiirtoitu ja liigselt t\u00f6\u00f6deldud\/rafineeritud toitu. Kiudainete parimateks allikateks on:<\/p>\n

– vegetables
\n– fruits, berries
\n– nuts, seeds
\n– legumes
\n– cereals<\/p>\n

Teraviljade puhul on oluline j\u00e4lgida, et men\u00fc\u00fcs oleks t\u00e4isteravilju. Need sisaldavad oluliselt rohkem kiudaineid kui t\u00f6\u00f6deldud teravili. N\u00e4iteks riisi ja makaroni peaks eelistada s\u00fc\u00fca t\u00e4isterariisi ja t\u00e4istera makaronina. Ka jahutoodete tarbimisel peab j\u00e4lgima, et nad oleksid valmistatud t\u00e4istera jahust.<\/p>\n

Soolestiku mikrofloora m\u00e4ngib v\u00e4ga olulist rolli meie k\u00f5hutervises ja \u00fcle\u00fcldises tervislikus seisundis. Lisaks piisavale kiudainete tarbimisele peaks tarbima seedeprobleemide leevendamiseks kasulikke baktereid sisaldavaid probiootikume. N\u00e4iteks\u00a0Nutridream probiotic<\/a>\u00a0sisaldab viite erinevat piimhappebakteri t\u00fcve ja on sobilik igap\u00e4evaseks kasutamiseks ja regulaarsete k\u00f5huprobleemide leevendamiseks.<\/p>\n

5. Find out if you have an intolerance\/sensitivity to any food<\/h5>\n

Vahel ei aita eelmainitud kodused esmased abin\u00f5ud ja mured j\u00e4\u00e4vad kimbutama ka siis, kui men\u00fc\u00fc on korrigeeritud ja toitumine regulaarne. Siis tasub kahtlustada v\u00f5imalikke toidutalumatusi. K\u00f5ige sagedamini esinev talumatus on piimasuhkru ehk laktoositalumatus. Sellise kahtluse korral tuleb p\u00f6\u00f6rduda arsti juurde ja teha vastavad anal\u00fc\u00fcsid. Harvadel juhtudel v\u00f5ib esineda ka piimavalgu talumatus, kuid seda arstid ei diagnoosi. Kui on kahtlus, et k\u00f5hupuhituse p\u00f5hjustajaks on piimatooted, siis v\u00f5iks proovida l\u00fchiajaliselt piimatoodete v\u00e4ltimist ning j\u00e4lgida, kas s\u00fcmptomid leevenevad. Igal juhul tasub toidutalumatuse kahtluse korral p\u00f6\u00f6rduda arsti poole ja konsulteerida vastava v\u00e4lja\u00f5ppega toitumisterapeudiga.<\/p>\n

The main rule when digestive problems occur is not to ignore them. In general, they do not disappear by themselves, but worsen over time. With the help of simple tips we shared, it is possible to help yourself and thus live a full life without the daily discomfort in your stomach.<\/p>\n<\/div>\n<\/div>\n

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Blog author is Diana Zint\u0161enko<\/em><\/p>\n<\/div>\n<\/div>\n

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<\/div>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Digestive problems can occur at unexpected and unplanned moments. Concerns such as flatulence, heaviness in the stomach, abdominal pain, constipation are familiar to many, but statistics show that women are in a higher risk group compared to men. In women, digestive problems can be aggravated, for example, during menstruation or during menopause. Some worries may indicate a more serious illness, but in many cases, it is also possible to do something yourself to get rid of your worries with digestion. Here are 5 tips from nutritional therapist Diana Zint\u0161enko to help ease digestive problems.<\/p>\n","protected":false},"author":29,"featured_media":11550,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[137],"tags":[],"class_list":["post-11755","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-probiotics"],"acf":[],"yoast_head":"\n5 tips from a nutritional therapist to ease digestive problems - NutriDream<\/title>\n<meta name=\"description\" content=\"Digestive problems can occur at unexpected and unplanned moments. 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Concerns such as flatulence, heaviness in the stomach, abdominal pain, constipation are familiar to many, but statistics show that women are in a higher risk group compared to men. In women, digestive problems can be aggravated, for example, during menstruation or during menopause. Some worries may indicate a more serious illness, but in many cases, it is also possible to do something yourself to get rid of your worries with digestion. 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