Ukudla - isifo sesibindi

Abanye abantu abanesifo sesibindi kufanele badle ukudla okukhethekile. Lokhu kudla kusiza ukusebenza kwesibindi futhi kukuvikele ekusebenzeni kanzima.

Amaprotheni ngokuvamile asiza umzimba ukulungisa izicubu. Zibuye zivimbele ukwanda kwamafutha nokulimala kumaseli wesibindi.

Kubantu abanezibindi ezilimele kabi, amaprotheni awacutshungulwa kahle. Imikhiqizo yemfucuza ingakha futhi ithinte ubuchopho.

Izinguquko zokudla kwesifo sesibindi zingafaka:

• Ukunciphisa inani lamaprotheni wezilwane owadlayo. Lokhu kuzosiza ukukhawulela ukwakheka kwemikhiqizo kadoti enobuthi.
• Ukwandisa ukudla kwakho kwama-carbohydrate ukuthi kube ngokulingana nenani lamaprotheni owadlayo.
• Yidla izithelo nemifino kanye namaprotheni amancane njengama-legumes, izinkukhu nezinhlanzi. Gwema izimbaza ezingaphekiwe.
• Ukuthatha amavithamini nemithi enikezwe umhlinzeki wakho wezokunakekelwa kwempilo ngamanani aphansi egazi, izinkinga zemizwa, noma izinkinga zokudla okunomsoco ezifweni zesibindi.
• Ukunciphisa ukudla kwakho usawoti. Usawoti ekudleni ungadala uketshezi okhulayo nokuvuvukala esibindini.

Isifo sesibindi singathinta ukumuncwa kokudla nokukhiqizwa kwamaprotheni namavithamini. Ngakho-ke, indlela odla ngayo ingathinta isisindo sakho, isifiso sakho sokudla, kanye nenani lamavithamini emzimbeni wakho. UNGABEKELI umkhawulo wamaprotheni ngokweqile, ngoba kungadala ukungabi khona kwama-amino acid athile.

Izinguquko ozodinga ukuzenza zizoya ngokuthi isibindi sakho sisebenza kahle kanjani. Khuluma nomhlinzeki wakho mayelana nohlobo lokudla okulungele wena ukuze uthole inani elifanele lomsoco.

Izincomo ezijwayelekile zabantu abanezifo ezinzima zesibindi zifaka:

• Yidla ukudla okuningi kwe-carbohydrate. Ama-carbohydrate kufanele abe umthombo omkhulu wama-calories kulokhu kudla.
• Yidla ukudla okulingene, njengoba kushiwo ngumhlinzeki. Ukwanda kwama-carbohydrate namafutha kusiza ukuvimbela ukonakala kwamaprotheni esibindini.
• Yiba cishe no-1.2 kuye ku-1.5 amagremu wamaprotheni ngekhilogremu ngalinye lesisindo somzimba. Lokhu kusho ukuthi owesilisa ongamakhilogremu angu-154 (70 kilogram) kufanele adle amagremu angu-84 kuye kwangama-105 amaprotheni ngosuku. Bheka imithombo yamaprotheni engeyona eyenyama efana nobhontshisi, i-tofu, nemikhiqizo yobisi lapho ungakwazi. Khuluma nomhlinzeki wakho ngezidingo zakho zamaprotheni.
• Thatha izithako zamavithamini, ikakhulukazi amavithamini we-B-complex.
• Abantu abaningi abanesifo sesibindi abanayo i-vitamin D. Buza umhlinzeki wakho ukuthi kufanele yini uthathe izithasiselo zikavithamini D.
• Nciphisa inani le-sodium oyidlayo kumamiligram ayi-2000 ngosuku noma ngaphansi ukunciphisa ukugcinwa koketshezi.

ISAMPULA MENU

Ukudla kwasekuseni

• 1 iwolintshi
• I-oatmeal ephekwe nobisi noshukela
• 1 ucezu lwesinkwa sikakolweni ophelele
• Ijamu le-Strawberry
• Ikhofi noma itiye

Isidlo sasemini sasekuseni

• Ingilazi yobisi noma ucezu lwesithelo

Isidlo sasemini

• Ama-ounces amane (amagremu ayi-110) wezinhlanzi eziphekiwe, inyama yenkukhu noma inyama ephekiwe
• Into yesitashi (njengamazambane)
• Imifino ephekiwe
• Isaladi
• Izingcezu ezi-2 zesinkwa esiphelele
• Isipuni esingu-1 (20 amagremu) wejeli
• Izithelo ezintsha
• Ubisi

Isidlo sasemini santambama

• Ubisi nabaqhekezi be-graham

Isidlo sakusihlwa

• Ama-ounces amane (amagremu ayi-110) wezinhlanzi eziphekiwe, izinkukhu noma inyama
• Into yesitashi (njengamazambane)
• Imifino ephekiwe
• Isaladi
• Imiqulu emi-2 yokusanhlamvu okuphelele
• Izithelo ezintsha noma i-dessert
• Ama-ounces angu-8 (240 amagremu) obisi

Isidlo sakusihlwa

• Ingilazi yobisi noma ucezu lwesithelo

Isikhathi esiningi, awudingi ukugwema ukudla okuthile.

Khuluma nomhlinzeki wakho uma unemibuzo ngokudla noma izimpawu zakho.

• Isibindi

I-Dasarathy S. Nutrition nesibindi. Ku: Sanyal AJ, Boyter TD, Lindor KD, Terrault NA, abahleli. I-Hepatology kaZakim neBoyer. Umhla wesi-7. IPhiladelphia, PA: Elsevier; 2018: isahluko 55.

I-European Association for Study of the Isibindi. Imihlahlandlela yokusebenza komtholampilo ye-EASL ngokudla okunesifo esingapheli sesibindi. UJ Hepatol. 2019: 70 (1): 172-193. I-PMID: 30144956 www.ncbi.nlm.nih.gov/pubmed/30144956.

UHogenauer C, uHammer HF. I-Maldigestion kanye ne-malabsorption. Ku: Feldman M, Friedman LS, Brandt LJ, ama-eds. Sleisenger kanye neFordtran's Gastrointestinal and Liver Disease. Umhlaka 10. IPhiladelphia, PA: Elsevier Saunders; 2016: isahluko 104.

UMnyango Wezilwane Zase-U.S. Amathiphu okudla abantu abane-cirrhosis. www.hepatitis.va.gov/cirrhosis/patient/diet.asp # top. Kubuyekezwe u-Okthoba 29, 2018. Kufinyelelwe ngoJulayi 5, 2019.