Ukudla kwakho ngemuva kokuhlinzwa kokudlula esiswini

Ukuhlinzwa kokudlula esiswini kuguqula indlela umzimba wakho ophatha ngayo ukudla. Lo mbhalo uzokutshela ukuthi ungazivumelanisa kanjani nendlela entsha yokudla ngemuva kokuhlinzwa.

Uhlinzwe ngokudlula esiswini. Lokhu kuhlinzwa kwenze isisu sakho saba sincane ngokuvala isisu sakho esiningi ngeziqobelo. Ishintshe indlela umzimba wakho ophatha ngayo ukudla okudlayo. Uzodla ukudla okuncane, futhi umzimba wakho ngeke umunce wonke ama-calories ekudleni okudlayo.

Umhlinzeki wakho wokunakekelwa kwezempilo uzokufundisa ngokudla ongakudla nokudla okufanele ukugweme. Kubaluleke kakhulu ukulandela le mihlahlandlela yokudla.

Uzodla ukudla oketshezi noma okuhlanziwe kuphela amasonto ama-2 noma ama-3 ngemuva kokuhlinzwa. Uzongeza kancane ekudleni okuthambile, bese kuba ukudla okujwayelekile.

• Lapho uqala ukudla ukudla okuqinile futhi, uzozizwa ugcwele ngokushesha okukhulu ekuqaleni. Ukulunywa okumbalwa kokudla okuqinile kuzokugcwalisa. Lokhu kungenxa yokuthi isikhwama sakho esisha sesisu siphethe kuphela isipuni sokudla ekuqaleni, cishe ngosayizi we-walnut.
• Isikhwama sakho sizokhula kancane ngokuhamba kwesikhathi. Awufuni ukuyelula, ngakho-ke ungadli ngaphezu kokunconywa umhlinzeki wakho. Lapho isikhwama sakho sikhulu, ngeke sibambe ngaphezu kwenkomishi eyodwa (250 milliliter) yokudla okuhlafunwayo. Isisu esijwayelekile singabamba izinkomishi ezingaphezu kwezingu-4 (1 litre, L) zokudla okuhlafunwayo.

Uzokwehlisa isisindo ngokushesha ezinyangeni ezintathu kuya kwezingu-6 zokuqala. Ngalesi sikhathi, unga:

• Yiba nobuhlungu bomzimba
• Zizwe ukhathele futhi ubanda
• Yiba nesikhumba esomile
• Yiba nezinguquko zemizwa
• Yiba nezinwele noma ukunciphisa izinwele

Lezi zimpawu zivamile. Kufanele zihambe njengoba uthatha amaprotheni amaningi namakhalori njengoba umzimba wakho ujwayela ukuncipha kwakho.

Khumbula ukudla kancane bese uhlafuna ukuluma ngakunye ngokunensa nangokuphelele. Ungakuginyi ukudla kuze kube bushelelezi. Ukuvuleka phakathi kwesikhwama sakho esisha sesisu namathumbu akho kuncane kakhulu. Ukudla okungahlafunwa kahle kungavimba lokhu kuvuleka.

• Thatha okungenani imizuzu engama-20 kuye kwangama-30 ukudla. Uma uhlanza noma unezinhlungu ngaphansi kwesifuba sakho ngesikhathi noma ngemuva kokudla, kungenzeka ukuthi udla ngokushesha okukhulu.
• Yidla ukudla okuncane okungu-6 usuku lonke esikhundleni sokudla okungu-3 okukhulu. Ungadli phakathi kokudla.
• Yeka ukudla ngokushesha lapho usuthi.

Okunye ukudla okudlayo kungadala izinhlungu noma ukungaphatheki kahle uma ungakuhlafune ngokuphelele. Ezinye zazo yi-pasta, ilayisi, isinkwa, imifino eluhlaza kanye nenyama, ikakhulukazi inyama yenyama. Ukungeza isobho elinamafutha amancane, umhluzi noma i-gravy kungenza kube lula ukugaya. Okunye ukudla okungadala ukungaphatheki kahle ukudla okomile, njengopopayi namantongomane, noma ukudla okune-fibrous, njenge-celery nommbila.

Uzodinga ukuphuza kufika kuzinkomishi eziyi-8 (2 L) zamanzi noma olunye uketshezi olungena khalori nsuku zonke. Landela le mihlahlandlela yokuphuza:

• Ungaphuzi lutho imizuzu engama-30 ngemuva kokudla ukudla. Futhi, ungaphuzi lutho ngenkathi udla. Uketshezi luzokugcwalisa. Lokhu kungakwenza ungadli ukudla okwanele okunempilo. Futhi ingakuthambisa ukudla futhi yenze kube lula kuwe ukuthi udle kakhulu kunalokho okufanele ukwenze.
• Thatha ama-sips amancane lapho uphuza. Ungakhiphi.
• Buza umhlinzeki wakho ngaphambi kokusebenzisa utshani, ngoba kungaletha umoya esiswini sakho.

Uzodinga ukuthi uqiniseke ukuthi uthola amaprotheni anele, amavithamini, namaminerali ngenkathi wehlisa isisindo ngokushesha. Ukudla kakhulu amaprotheni, izithelo, imifino, nezinhlamvu ezigcwele kuzosiza umzimba wakho ukuthola izakhamzimba okudingayo.

Amaprotheni angaba okubaluleke kakhulu kulokhu kudla ngaphambi kokuhlinzwa. Umzimba wakho udinga amaprotheni ukwakha imisipha nezinye izicubu zomzimba, nokuphulukisa kahle ngemuva kokuhlinzwa. Izinketho zamaprotheni ezinamafutha aphansi zifaka:

• Inkukhu engenasikhumba.
• Inyama yenkomo (inyama eqoshiwe ibekezelelwe kahle) noma ingulube.
• Inhlanzi.
• Amaqanda aphelele noma amaqanda amhlophe.
• Ubhontshisi.
• Imikhiqizo yobisi, efaka ushizi onzima onamafutha amancane noma ongewona amafutha, i-cottage shizi, ubisi, neyogathi.

Ngemuva kokuhlinzwa kokudlula esiswini, umzimba wakho ngeke uthathe amavithamini namaminerali abalulekile. Uzodinga ukuthatha lawa mavithamini namaminerali impilo yakho yonke:

• I-multivitamin ngensimbi.
• Uvithamini B12.
• I-calcium (1200 mg ngosuku) novithamini D. Umzimba wakho ungamunca kuphela i-500 mg ye-calcium ngasikhathi. Hlukanisa i-calcium yakho ngemithamo emi-2 noma emi-3 emini. I-calcium kufanele ithathwe ngendlela ye- "citrate".

Ungadinga ukuthatha ezinye izengezo futhi.

Uzodinga ukuhlolwa njalo nomhlinzeki wakho ukuze ugcine ithrekhi yesisindo sakho futhi uqiniseke ukuthi udla kahle. Lokhu kuvakasha isikhathi esihle sokukhuluma nomhlinzeki wakho nganoma yiziphi izinkinga onazo ngokudla kwakho, noma ngezinye izindaba ezihlobene nokuhlinzwa nokubuyiselwa kwakho.

Gwema ukudla okunama-calories amaningi. Kubalulekile ukuthola wonke umsoco owudingayo ngaphandle kokudla amakhalori amaningi.

• Ungakudli ukudla okunamafutha amaningi, ushukela, noma ama-carbohydrate.
• Ungaphuzi utshwala obuningi. Utshwala bunama-calories amaningi, kepha abuhlinzeki ngokudla okunomsoco.
• Ungaphuzi uketshezi olunama-calories amaningi. Gwema iziphuzo ezinoshukela, i-fructose, noma isiraphu yommbila kuzo.
• Gwema iziphuzo ezinekhabhoni (iziphuzo ezinamabhamuza), noma uziyeke zihambe ziyicaba ngaphambi kokuphuza.

Izingxenye nosayizi wokuphaka zisabalwa. Isazi sakho sokudla noma isazi sokudla okunempilo singakunika ukuphakama kokuphakelwa kokudla ekudleni kwakho.

Uma uthola isisindo ngemuva kokuhlinzwa kokudlula esiswini, zibuze:

• Ngabe ngidla ukudla noma iziphuzo ezinama-khalori amaningi kakhulu?
• Ngabe ngithola amaprotheni anele?
• Ingabe ngidla kaningi kakhulu?
• Ingabe Ngizivocavoca umzimba ngokwanele?

Shayela umhlinzeki wakho uma:

• Uthola isisindo noma uyeka ukuncipha.
• Uyahlanza ngemuva kokudla.
• Uba nohudo izinsuku eziningi.
• Uzizwa ukhathele ngaso sonke isikhathi.
• Unesiyezi noma ujuluka.

Ukuhlinzwa kokudlula esiswini - indlela odla ngayo; Ukukhuluphala - ukudla ngemuva kokudlula; Ukwehla kwesisindo - ukudla ngemuva kokudlula

• Ukuhlinzwa kwesisu kweRoux-en-Y yokwehlisa isisindo

UHeber D, uGreenway FL, uKaplan LM, et al. Ukuphathwa kwe-Endocrine kanye nokudla okunempilo kwesiguli sokuhlinzwa sangemuva kwe-bariatric: umhlahlandlela we-Endocrine Society Clinical Practice Guideline. UJ Clin Endocrinol Metab. 2010; 95 (11): 4823-4843. I-PMID: 21051578 pubmed.ncbi.nlm.nih.gov/21051578/.

UMechanick JI, Apovian C, uBrethauer S, et al. Imihlahlandlela yokusebenza komtholampilo yokudla okunomsoco okusebenza isikhathi eside, umzimba, kanye nokuhlinzwa okungasetshenziswanga kwesiguli sokuhlinzwa kwe-bariatric - ukubuyekezwa kwe-2019: okuxhaswe yi-American Association of Clinical Endocrinologists / American College of Endocrinology, the Obesity Society, American Society for Metabolic & Bariatric Surgery, Obesity Medicine Association , kanye neAmerican Society of Anesthesiologists. Ukuhlinzwa Obes Relat Dis. 2020; 16 (2): 175-247. I-PMID: 31917200 pubmed.ncbi.nlm.nih.gov/31917200/.

USullivan S, Edmundowicz SA, uMorton JM. Ukwelashwa kokuhlinzwa kanye ne-endoscopic yokukhuluphala. Ku: Feldman M, Friedman LS, Brandt LJ, ama-eds. Sleisenger kanye neFordtran's Gastrointestinal and Liver Disease. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2021: isahluko 8.

UTavakkoli A, Cooney RN. Izinguquko ze-Metabolic kulandela ukuhlinzwa kwe-bariatric. Ku: UCameron AM, uCameron JL, ama-eds. Ukwelashwa Kwamanje. Umhlaka 13. IPhiladelphia, PA: Elsevier; 2020: 797-801.

• Ukuhlinzwa kokudlula esiswini
• I-Laparoscopic banding banding
• Ukukhuluphala ngokweqile

• Ngemuva kokuhlinzwa kwesisindo - yini ongayibuza udokotela wakho
• Ngaphambi kokuhlinzwa kwesisindo - yini okufanele ubuze udokotela wakho
• Ukuhlinzwa kokudlula esiswini - ukukhipha
• I-laparoscopic gastric banding - ukukhipha

• Ukuhlinzwa Kokulahlekelwa Isisindo