Ukudla okungu-13 Okudala Ukuqunjelwa (nokuthi Yini Ongakudla Kunalokho)

-Delile

• 1. Ubhontshisi
• 2. Ama-lentili
• 3. Iziphuzo Ezenziwe Ngomoya
• 4.Ukolweni
• 5. I-Broccoli kanye neminye imifino yeCruciferous
• 6. Anyanisi
• 7. Ibhali
• 8. Rye
• 9. Imikhiqizo Yobisi
• 10. Ama-apula
• 11.Igalikhi
• 12. Iziphuzo Ezinoshukela
• 13. Ubhiya
• Ezinye Izindlela Zokunciphisa Ukuqunjelwa
• Thatha Umlayezo Wekhaya

Ukuqunjelwa lapho isisu sakho sizizwa sivuvukile noma sikhulisiwe ngemuva kokudla.

Imvamisa kubangelwa igesi noma ezinye izingqinamba zokugaya ukudla ().

Ukuqhakaza kuvame kakhulu. Cishe i-16-30% yabantu bathi bayayizwa njalo (,).

Yize ukuqunjelwa kungaba uphawu lwesimo esibi sezempilo, imvamisa kubangelwa okuthile ekudleni ().

Nakhu ukudla okungu-13 okungadala ukuqunjelwa, kanye neziphakamiso zalokho ongakudla esikhundleni salokho.

(Abantu bavame ukudida “ukuqunjelwa” “nokugcinwa kwamanzi,” okubandakanya ukwanda koketshezi emzimbeni. Nazi izindlela ezi-6 ezilula zokunciphisa ukugcinwa kwamanzi.)

1. Ubhontshisi

Ubhontshisi wuhlobo lwemidumba.

Ziqukethe inani eliphakeme lamaprotheni nama-carbs aphilile. Ubhontshisi nawo ucebe kakhulu nge-fiber, kanye namavithamini namaminerali amaningana ().

Kodwa-ke, ubhontshisi obuningi buqukethe ushukela obizwa nge-alpha-galactosides, weqembu lama-carbs abizwa nge-FODMAPs.

Ama-FODMAP (ama-oligo-, di-, mono-saccharides nama-polyols abilayo) angama-carbohydrate amakhefu amafushane abalekela ukugaywa abese ebila ngamagciwane esiswini kukholoni. Igesi ingumkhiqizo wale nqubo.

Kubantu abaphilile, ama-FODMAP avele anikeze uphethiloli wamagciwane wokugaya awusizo futhi akufanele abangele izinkinga.

Kodwa-ke, kubantu abane-bowel syndrome ecasulayo, kwakhiwa olunye uhlobo lwegesi ngesikhathi senqubo yokuvutshelwa. Lokhu kungadala ukungakhululeki okukhulu, okunezimpawu ezinjengokuqunjelwa, ukuqumba, ukuqunjelwa kanye nohudo ().

Ukucwilisa nokuhlumisa ubhontshisi kuyindlela enhle yokunciphisa ama-FODMAP kubhontshisi. Ukushintsha ukufaka amanzi izikhathi eziningana nakho kungasiza ().

Yini ongayidla esikhundleni: Amanye amabhontshisi alula ohlelweni lokugaya ukudla. Ubhontshisi wePinto nobhontshisi omnyama kungahle kugayeke kakhudlwana, ikakhulukazi ngemuva kokujuluka.

Ungashintsha ubhontshisi ngezinhlamvu, inyama noma i-quinoa.

2. Ama-lentili

Ama-lentile nawo ayimidumba. Ziqukethe inani eliphezulu lamaprotheni, i-fiber kanye ne-carbs enempilo, kanye namaminerali afana ne-iron, ithusi kanye ne-manganese.

Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu, kungadala ukuqunjelwa kubantu abazwelayo. Lokhu kunjalo ikakhulukazi kubantu abangajwayele ukudla ifayibha eningi.

Njengobhontshisi, amalenti nawo aqukethe ama-FODMAP. Loshukela ungafaka isandla ekukhiqizeni igesi ngokweqile nokuqunjelwa.

Kodwa-ke, ukumunca noma ukukhipha udali ngaphambi kokuwadla kungenza kube lula kakhulu ohlelweni lokugaya ukudla.

Yini ongayidla esikhundleni: Ama-lentile anemibala ekhanyayo ngokuvamile aphansi ku-fiber kunalawo amnyama, ngakho-ke kungadala ukuqumba okuncane.

3. Iziphuzo Ezenziwe Ngomoya

Iziphuzo ezinamakhabhoni zingenye imbangela ejwayelekile yokuqunjelwa.

Lezi ziphuzo ziqukethe inani eliphakeme lesikhutha, igesi.

Uma uphuza esinye salezi ziphuzo, ugcina ngokugwinya inani elikhulu laleli gesi.

Omunye wegesi uvaleleka ohlelweni lokugaya ukudla, okungadala ukuqunjelwa okungakhululekile nokucinana.

Yini ongayiphuza esikhundleni salokho: Amanzi angenalutho ahlala engcono kakhulu. Ezinye izindlela ezinempilo zifaka phakathi amanzi, ikhofi, itiye namanzi amnandi anezithelo.

4.Ukolweni

Ukolweni ube nempikiswano enkulu eminyakeni embalwa edlule, ikakhulukazi ngoba uqukethe iprotheni ebizwa nge-gluten.

Ngaphandle kwempikiswano, ukolweni usadliwa kakhulu. Kuyisithako kwizinkwa eziningi, ama-pastas, ama-tortilla nama-pizza, kanye nezimpahla ezibhakiwe njengamakhekhe, amabhisikidi, ama-pancake nama-waffles.

Kubantu abanesifo se-celiac noma ukuzwela kwe-gluten, ukolweni ubangela izinkinga ezinkulu zokugaya ukudla. Lokhu kufaka ukuqunjelwa, igesi, isifo sohudo nobuhlungu besisu (,).

Ukolweni futhi ungumthombo omkhulu wama-FODMAP, angadala izinkinga zokugaya ukudla kubantu abaningi (,).

Yini ongayidla esikhundleni: Kunezindlela eziningi ezingenayo i-gluten kukolweni, njenge-oats emsulwa, i-quinoa, i-buckwheat, ufulawa we-alimondi nofulawa kakhukhunathi.

Kunezindlela eziningi ezingasetshenziswa kunesinkwa esijwayelekile sikakolweni kule ndatshana.

5. I-Broccoli kanye neminye imifino yeCruciferous

Umndeni wemifino we-cruciferous uhlanganisa i-broccoli, ukholifulawa, iklabishi, amahlumela ase-brussels nabanye abaningana.

Lezi ziphilile kakhulu, ziqukethe izakhamzimba eziningi ezibalulekile njenge-fiber, uvithamini C, uvithamini K, i-iron ne-potassium.

Kodwa-ke, futhi aqukethe ama-FODMAP, ngakho-ke angadala ukuqunjelwa kwabanye abantu ().

Ukupheka imifino ye-cruciferous kungenza kube lula ukugaya.

Yini ongayidla esikhundleni: Kunezindlela eziningi ezingasetshenziswa, kufaka phakathi isipinashi, ukhukhamba, ulethisi, ubhatata kanye ne-zucchini.

6. Anyanisi

Anyanisi yimifino ye-bulb engaphansi komhlaba enokunambitheka okuyingqayizivele, okunamandla. Zivame ukudliwa ziphelele, kepha ziyathandwa ekudleni okuphekiwe, ezitsheni eziseceleni namasaladi.

Noma zivame ukudliwa ngamanani amancane, u-anyanisi ungomunye wemithombo yokudla eyinhloko yama-fructans. Le yimicu encibilikayo engadala ukuqunjelwa (14).

Ngokwengeziwe, abanye abantu bayazwela noma ababekezeleli kwamanye amakhemikhali ku-anyanisi, ikakhulukazi anyanisi eluhlaza ().

Ngakho-ke, u-anyanisi uyimbangela eyaziwayo yokuqunjelwa nokunye ukungaphatheki kahle kokugaya ukudla. Ukupheka u-anyanisi kunganciphisa le miphumela yokugaya ukudla.

Yini ongayidla esikhundleni: Zama ukusebenzisa amakhambi amasha noma izinongo esikhundleni se-anyanisi.

7. Ibhali

Ibhali luhlamvu lokusanhlamvu oluvame ukusetshenziswa.

Inomsoco kakhulu, ngoba icebile ku-fiber futhi iqukethe inani eliphakeme lamavithamini namaminerali afana ne-molybdenum, i-manganese ne-selenium.

Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu, ibhali lonke lokusanhlamvu lingadala ukuqunjelwa kubantu abangajwayele ukudla ifayibha eningi.

Ngaphezu kwalokho, ibhali liqukethe i-gluten. Lokhu kungadala izinkinga kubantu abangabekezelelani ne-gluten.

Yini ongayidla esikhundleni: Ibhali elicwengekile, njengeparele noma ibhali leskhotha, lingabekezelelwa kangcono. Ibhali lingashintshwa kufakwe okunye okusanhlamvu noma ama-pseudocereals afana ne-oats, irayisi elinsundu, i-quinoa noma i-buckwheat.

8. Rye

I-Rye iyizinhlamvu zokusanhlamvu ezihlobene nokolweni.

Unomsoco kakhulu futhi ungumthombo omuhle kakhulu we-fiber, i-manganese, i-phosphorus, ithusi ne-B-vithamini.

Kodwa-ke, i-rye iqukethe ne-gluten, iphrotheni abantu abaningi abazwela noma ababekezeleli.

Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu ne-gluten, i-rye ingaba imbangela enkulu yokuqunjelwa kwabantu abazwelayo.

Yini ongayidla esikhundleni: Okunye okusanhlamvu noma ama-pseudocereals, kufaka phakathi i-oats, ilayisi elinsundu, i-buckwheat noma i-quinoa.

9. Imikhiqizo Yobisi

Ubisi lunomsoco kakhulu, futhi lungumthombo omuhle kakhulu wamaprotheni ne-calcium.

Kunemikhiqizo eminingi yobisi etholakalayo, kufaka phakathi ubisi, ushizi, ushizi kakhilimu, iyogathi nebhotela.

Kodwa-ke, cishe ama-75% wabantu bomhlaba abakwazi ukwehlisa i-lactose, ushukela otholakala obisini. Lesi simo saziwa ngokuthi ukungabekezelelani kwe-lactose (,).

Uma ungabekezelelani ne-lactose, ubisi lungadala izinkinga ezinkulu zokugaya ukudla. Izimpawu zihlanganisa ukuqunjelwa, igesi, ukuqunjelwa kanye nohudo.

Yini ongayidla esikhundleni: Abantu abangabekezelelani ne-lactose kwesinye isikhathi bangaphatha ukhilimu nebhotela, noma ubisi oluvutshiwe njenge yoghurt ().

Imikhiqizo yobisi engena-Lactose nayo iyatholakala. Ezinye izindlela zobisi olujwayelekile zifaka ukhukhunathi, i-alimondi, isoya noma ubisi lwelayisi.

10. Ama-apula

Ama-apula aphakathi kwezithelo ezithandwa kakhulu emhlabeni.

Zinefayibha ephezulu, uvithamini C nama-antioxidants, futhi zixhunyaniswe nohlu lwezinzuzo zezempilo (, 20).

Kodwa-ke, ama-apula ayaziwa futhi ukuthi abangela ukuqunjelwa nezinye izingqinamba zokugaya ukudla kwabanye abantu.

Amacala yi-fructose (eyi-FODMAP) nokuqukethwe okuphezulu kwe-fiber. I-Fructose ne-fiber kungafakwa zombili emathunjini amakhulu, futhi kungadala igesi nokuqunjelwa.

Ama-apula aphekiwe angaba lula ukugaywa kunalawo amasha.

Yini ongayidla esikhundleni: Ezinye izithelo, njengobhanana, ama-blueberries, izithelo zomvini, ama-mandarin, amawolintshi noma ama-strawberry.

11.Igalikhi

I-Garlic ithandwa ngendlela emangalisayo, kokubili ukunambitheka kanye nekhambi lezempilo.

Njengo-anyanisi, igalikhi iqukethe ama-fructans, angama-FODMAP angadala ukuqunjelwa ().

Ukungezwani komzimba noma ukungabekezelelani kwamanye amakhemikhali atholakala kugalikhi nakho kujwayelekile, nezimpawu ezinjengokuqunjelwa, ukubhandwa kanye negesi ().

Noma kunjalo, ukupheka ugarlic kunganciphisa le miphumela.

Yini ongayidla esikhundleni: Zama ukusebenzisa amanye amakhambi nezinongo ekuphekeni kwakho, njenge-thyme, iparsley, i-chives noma i-basil.

12. Iziphuzo Ezinoshukela

Kusetshenziswa utshwala boshukela ukufaka esikhundleni sikashukela ekudleni okungenashukela nasezinsinini ezihlafunwayo.

Izinhlobo ezivamile zifaka i-xylitol, i-sorbitol ne-mannitol.

Izidakamizwa zotshwala nazo zingama-FODMAP. Zijwayele ukudala izinkinga zokugaya ukudla, ngoba zifinyelela emathunjini amakhulu engashintshi lapho amabhaktheriya esiswini ewondla khona.

Ukudla amanani aphezulu kashukela otshwala kungadala izingqinamba zokugaya ukudla, njengokuqunjelwa, igesi kanye nohudo.

Yini ongayidla esikhundleni: I-Erythritol nayo iwutshwala obunoshukela, kepha kulula ekugayeni ukwedlula lokhu okushiwo ngenhla. UStevia futhi uyindlela ehlukile enoshukela noshukela otshwala.

13. Ubhiya

Wonke umuntu mhlawumbe uzwile igama elithi "isisu sebhiya" lisetshenziswe ngaphambili.

Ayibhekiseli kuphela ekukhuleni kwamafutha esiswini, kepha nasekuqunjweni okubangelwa ukuphuza ubhiya.

Ubhiya yisiphuzo se-carbonated esenziwe ngemithombo yama-carbs abilayo njengebhali, ummbila, ukolweni nelayisi, kanye nemvubelo namanzi.

Ngakho-ke, iqukethe igesi (i-carbon dioxide) kanye nama-carbs abilayo, izimbangela ezimbili ezaziwayo zokuqunjelwa. Izinhlamvu ezisetshenziselwa ukwenziwa kukabhiya nazo ziqukethe i-gluten.

Yini ongayiphuza esikhundleni salokho: Amanzi ahlala eyisiphuzo esihle kunazo zonke, kepha uma ufuna ezinye izindlela zotshwala iwayini elibomvu, iwayini elimhlophe noma imimoya kungadala ukuqhuma okuncane.

Ezinye Izindlela Zokunciphisa Ukuqunjelwa

Ukuqunjelwa yinkinga ejwayelekile, kepha kungaxazululwa ngezinguquko ezilula.

Kunamasu amaningana angasiza ukunciphisa ukuqunjelwa, okuchazwe kule ndatshana.

Uma unezinkinga eziphikelelayo zokugaya ukudla, lapho-ke ungahle uthande ukucabanga ngokudla okuphansi kwe-FODMAP. Kungasebenza ngempumelelo emangalisayo, hhayi nje ukuqunjelwa kepha nakwezinye izindaba zokugaya ukudla.

Kodwa-ke, qiniseka ukuthi ubuye ubone udokotela ukuze akhiphe isimo sezempilo esibi kakhulu.

Thatha Umlayezo Wekhaya

Uma unezinkinga ngokuqunjelwa, khona-ke maningi amathuba okuthi ukudla kulolu hlu kuyiselelesi.

Uma kushiwo lokho, asikho isizathu sokugwema konke lokhu kudla, kuphela okubangela izinkinga ngokwakho.

Uma uthola ukuthi ukudla okuthile ngokungaguquguquki kukwenza ukhukhumale, mane ukugweme. Akukho ukudla okufanele ukuhlupheka ngakho.