Ukudla Okungadala Ukuqunjelwa

-Delile

• 1. Utshwala
• 2. Ukudla okuqukethe i-Gluten
• 3. Izinhlamvu ezicutshunguliwe
• 4. Ubisi nemikhiqizo yobisi
• 5. Inyama ebomvu
• 6. Ukudla okuthosiwe noma okusheshayo
• 7. Ama-Persimmons
• Okubalulekile

Ukuqunjelwa kuyinkinga ejwayelekile echazwa ngokujwayelekile njengokuhamba kwamathumbu angaphansi kwamathathu ngesonto (1).

Eqinisweni, iningi labantu abadala elingama-27% liyakuthola kanye nezimpawu zalo ezihambisana nakho, njengokuqunjelwa kanye negesi. Uma ukhulile noma ungasebenzi ngokwasemzimbeni, maningi amathuba okuthi uzithole (,).

Okunye ukudla kungasiza ekunciphiseni noma ekunciphiseni ubungozi bokuqunjelwa, kuyilapho okunye kungakwenza kubi kakhulu.

Lo mbhalo uhlola ukudla okungu-7 okungadala ukuqunjelwa.

1. Utshwala

Utshwala kukhulunywa kakhulu ngabo njengembangela yokuqunjelwa.

Lokho kungenxa yokuthi uma uphuza utshwala ngobuningi, bungakhuphula inani loketshezi olulahlekile ngomchamo wakho, lubangele ukungabi namanzi.

I-hydration engafanele, kungaba ngenxa yokungaphuzi amanzi anele noma ukulahlekelwa okuningi ngawo ngomchamo, kuvame ukuxhumaniswa nengozi eyengeziwe yokuqunjelwa (,).

Ngeshwa, azikho izifundo ezingatholwa kusixhumanisi esiqondile phakathi kokuphuza utshwala nokuqunjelwa. Ngaphezu kwalokho, abanye abantu babika ukuthi bahlangabezana nohudo, kunokuqunjelwa, ngemuva kokuphuza ubusuku bonke ngaphandle kokuphuza ().

Kungenzeka ukuthi imiphumela iyehluka kuye ngomuntu. Labo abafuna ukumelana nemiphumela yotshwala enganciphisa amandla nokuqina kwesisu kufanele bazame ukuqeda ukunikezwa kotshwala ngakunye nengilazi yamanzi noma esinye isiphuzo esingesona esiphuzo.

Utshwala, ikakhulukazi uma buphuzwa kakhulu, bungaba nomphumela wokwehlisa amandla emzimbeni okungakhuphula ubungozi bokuqunjelwa. Imiphumela ingahluka kuye ngomuntu nomuntu, futhi kudingeka izifundo eziningi ngaphambi kokuba kwenziwe iziphetho ezinamandla.

2. Ukudla okuqukethe i-Gluten

I-Gluten yiprotheni etholakala ezinhlamvini ezifana nokolweni, ibhali, i-rye, isipelingi, i-kamut ne-triticale. Abanye abantu bangathola ukuqunjelwa lapho bedla ukudla okuqukethe i-gluten ().

Futhi, abanye abantu ababekezeleli i-gluten. Lesi yisimo esaziwa ngokuthi ukungabekezelelani kwe-gluten noma isifo se-celiac.

Lapho umuntu onesifo se-celiac esebenzisa i-gluten, amasosha abo omzimba ahlasela amathumbu abo, awalimaze kakhulu. Ngalesi sizathu, abantu abanalesi sifo kumele balandele ukudla okungenayo i-gluten ().

Emazweni amaningi, abantu abalinganiselwa ku-0.5-1% banesifo se-celiac, kepha abaningi kungenzeka bangasazi. Ukuqunjelwa okungapheli ngesinye sezimpawu ezivamile. Ukugwema i-gluten kungasiza ukukhulula nokwelapha amathumbu (,,).

Ukuzwela kwe-non-celiac gluten (NCGS) kanye ne-irritable bowel syndrome (IBS) ngezinye izimo ezimbili lapho amathumbu omuntu angasabela khona kukolweni. Abantu abanalezi zimo zezokwelapha ababekezeleli i-gluten kodwa babonakala bezwela kukolweni nakwezinye izinhlamvu.

Uma usola ukuthi i-gluten ibangela ukuqunjelwa kwakho, qiniseka ukuthi ukhuluma nochwepheshe wezokunakekelwa kwezempilo ukuze unqande isifo se-celiac ngaphambi kokusika i-gluten ekudleni kwakho.

Lokhu kubalulekile, njengoba i-gluten idinga ukuba ekudleni kwakho ukuze kuhlolwe isifo se-celiac ukuze sisebenze kahle. Uma ukhiphe ngaphandle isifo se-celiac, ungahle uthande ukuzama ukusebenzisa amazinga e-gluten ahlukene ukuze uhlole imiphumela yawo kuwe.

Abantu abanesifo se-celiac, i-NCGS, noma i-IBS bangahle babe namathuba okuthola ukuqunjelwa ngenxa yokusebenzisa i-gluten noma ukolweni.

3. Izinhlamvu ezicutshunguliwe

Izinhlamvu ezicutshungulwayo kanye nemikhiqizo yazo, njengesinkwa esimhlophe, ilayisi elimhlophe, ne-pasta emhlophe, kunciphise ifayibha futhi kungahle kube nokuqunjelwa ngaphezu kwezinhlamvu ezigcwele.

Lokho kungenxa yokuthi izingxenye ze-bran ne-germ zokusanhlamvu ziyasuswa ngenkathi kucutshungulwa. Ngokuyinhloko, i-bran iqukethe i-fiber, isakhi somzimba esengeza inqwaba esitokisini futhi siyisize iqhubeke.

Ucwaningo oluningi luxhumanise ukufakwa kwe-fiber ephezulu engcupheni ephansi yokuqunjelwa. Eqinisweni, ucwaningo lwamuva lubike amathuba aphansi we-1.8% wokuqunjelwa kuyo yonke igramu eyengeziwe yefayibha edliwe ngosuku (,).

Ngakho-ke, abantu ababhekene nokuqunjelwa bangazuza ngokunciphisa kancane kancane ukudla kwabo okusanhlamvu okucutshunguliwe bese befaka okusanhlamvu okuphelele.

Yize i-fiber eyengeziwe izuzisa abantu abaningi, abanye abantu babhekana nomphumela ohlukile. Kubo, i-fiber eyengeziwe ingase ibe nzima ukuqunjelwa, kunokuba ikukhulule (,).

Uma uqunjelwe futhi usuvele udla okusanhlamvu okuningi okugcwele i-fiber, ukufaka i-fiber eningi ekudleni kwakho akunakusiza. Kwezinye izimo, kungenza inkinga ibe yimbi ().

Uma lokhu kwenzeka kuwe, zama ukunciphisa kancane kancane ukudla kwakho kwansuku zonke kwefayibha ukuze ubone ukuthi lokhu kukunikeza impumuzo yini.

Izinhlamvu ezicutshungulwayo nemikhiqizo yazo, njengelayisi elimhlophe, ipasta emhlophe, nesinkwa esimhlophe, kuqukethe ifayibha encane kunezinhlamvu eziphelele, okwenza ukuthi ngokuvamile kuqunjelwe. Ngakolunye uhlangothi, abanye abantu bathola ukuthi ukusebenzisa i-fiber encane kusiza ukuqeda ukuqunjelwa.

4. Ubisi nemikhiqizo yobisi

Ubisi lubonakala njengenye imbangela ejwayelekile yokuqunjelwa, okungenani kwabanye abantu.

Izinsana, izingane ezisacathula, kanye nezingane kuvela ikakhulu engozini, mhlawumbe ngenxa yokuzwela kwamaprotheni atholakala obisini lwenkomo ().

Ukubuyekezwa kocwaningo olwenziwe esikhathini esiyiminyaka engama-26 kwathola ukuthi ezinye izingane ezinokuqunjelwa okungamahlalakhona zathola ukuthuthuka lapho ziyeka ukudla ubisi lwenkomo (17).

Ocwaningweni lwakamuva, izingane ezineminyaka engu-1-12 ezinokuqunjelwa okungapheli ziphuze ubisi lwenkomo isikhathi esithile. Ubisi lwenkomo lwabe seluthathelwa indawo ubisi lwe-soy isikhathi esalandela.

Izingane eziyisishiyagalolunye kwezingu-13 ocwaningweni zathola ukukhululeka kokuqunjelwa lapho ubisi lwenkomo luthathelwa indawo ubisi lwe-soy ().

Kunemibiko eminingi ye-anecdotal yokuhlangenwe nakho okufanayo kubantu abadala. Kodwa-ke, kungatholakala ukwesekwa okuncane kwesayensi, ngoba izifundo eziningi ezihlola le miphumela zigxile ezinganeni, hhayi kubantu abadala.

Kuyaqapheleka ukuthi labo abangabekezelelani ne-lactose bangathola isifo sohudo, kunokuqunjelwa, ngemuva kokudla ubisi.

Imikhiqizo yobisi ingadala ukuqunjelwa kwabanye abantu. Lo mphumela uvame kakhulu kulabo abazwela amaprotheni atholakala obisini lwenkomo.

5. Inyama ebomvu

Inyama ebomvu ingaqinisa ukuqunjelwa ngenxa yezizathu ezintathu eziyinhloko.

Okokuqala, iqukethe i-fiber encane, engeza inqwaba yezitulo futhi ibasize baqhubeke.

Okwesibili, inyama ebomvu nayo inganciphisa ngokungaqondile ukudla okuphelele komuntu kwansuku zonke ngokuthatha indawo yezinketho eziphezulu ze-fiber ekudleni.

Lokhu kuyiqiniso ikakhulukazi uma ugcwalisa ingxenye enkulu yenyama ngesikhathi sokudla, ukunciphisa inani lemifino ecebile i-fiber, imidumba, kanye nezinhlamvu ezigcwele ongazidla ngokuhlala okufanayo.

Lesi simo sizoholela ekudleni okuphelele kwe-fiber yansuku zonke, okungahle kwandise ubungozi bokuqunjelwa ().

Ngaphezu kwalokho, ngokungafani nezinye izinhlobo zenyama, njengenkukhu nezinhlanzi, inyama ebomvu ngokuvamile iqukethe inani eliphakeme lamafutha, futhi ukudla okunamafutha amaningi kuthatha isikhathi eside ukuze umzimba ukugaye. Kwezinye izimo, lokhu kungakhuphula amathuba okuqunjelwa ngisho nangaphezulu ().

Labo abanokuqunjelwa bangazuza ngokushintsha inyama ebomvu ekudleni kwabo ngezindlela ezinothile ezinamaprotheni kanye nefayibha njengobhontshisi, udali, nophizi.

Inyama ebomvu ngokuvamile inamafutha amaningi futhi inefibre encane, inhlanganisela yezakhi ezingakhuphula ubungozi bokuqunjelwa. Uma uvumela inyama ebomvu ithathe indawo yokudla okune-fiber ekudleni kwakho, kungakhuphula ubungozi nakakhulu.

6. Ukudla okuthosiwe noma okusheshayo

Ukudla izingxenye ezinkulu noma ezivamile zokudla okuthosiwe noma okusheshayo nakho kungandisa ubungozi bokuqunjelwa.

Lokho kungenxa yokuthi lokhu kudla kuvame ukuba namafutha amaningi futhi kube nefayibha encane, inhlanganisela enganciphisa ukugaya ngendlela efanayo nenyama ebomvu eyenza ngayo ().

Ukudla okulula okusheshayo okufana nama-chips, amakhukhi, ushokoledi, no-ayisikhilimu nakho kungashintsha okunye okukhethwa kukho okune-fiber-rich snack, njengezithelo nemifino ekudleni komuntu.

Lokhu kungakhuphula futhi amathuba okuqunjelwa ngokunciphisa inani eliphelele le-fiber edliwe ngosuku ().

Kuyathakazelisa ukuthi abantu abaningi bakholelwa ukuthi ushokoledi ungenye yezimbangela ezinkulu zokuqunjelwa kwabo ().

Ngaphezu kwalokho, ukudla okuthosiwe nokusheshayo kuvame ukuqukethe usawoti omningi, onganciphisa okuqukethwe kwamanzi esitokisini, uwomise futhi kwenze kube nzima ukududula emzimbeni (21).

Lokhu kwenzeka uma udla usawoti omningi, njengoba umzimba wakho umunca amanzi emathunjini akho ukusiza ukubuyisela usawoti owengeziwe egazini lakho.

Le ngenye yezindlela umzimba wakho osebenza ngayo ukubuyisa ukugxila kukasawoti wakho kokujwayelekile, kepha ngeshwa kungaholela ekuqunjelweni.

Ukudla okuthosiwe futhi okusheshayo kunefayibha encane futhi kunamafutha amaningi nosawoti. Lezi zici zinganciphisa ukugaya futhi zikhulise amathuba okuqunjelwa.

7. Ama-Persimmons

Ama-Persimmons ayisithelo esidumile esivela eMpumalanga ye-Asia esingahle siqunjelwe abanye abantu.

Izinhlobo eziningi zikhona, kepha iningi lingahlukaniswa nge-sweet noma nge-astringent.

Ikakhulu, ama-persimmon we-astringent aqukethe inani elikhulu lama-tannins, okuhlanganisiwe okucatshangwa ukuthi kunciphisa uketshezi lwesisu kanye nezingqinamba, kunciphisa ukuhamba kwamathumbu ().

Ngalesi sizathu, abantu ababhekene nokuqunjelwa kufanele bagweme ukusebenzisa ama-persimmon amaningi kakhulu, ikakhulukazi izinhlobo ze-astringent.

Ama-Persimmon aqukethe ama-tannins, uhlobo lwekhompiyutha olungakhuthaza ukuqunjelwa ngokwehlisa ukugaya. Lokhu kungaba yiqiniso ikakhulukazi ezinhlotsheni ze-astringent zesithelo.

Okubalulekile

Ukuqunjelwa yisimo esingajabulisi esivame kakhulu.

Uma unesifo sokuqunjelwa, ungafinyelela ukugaya okushelelayo ngokwenza izinguquko ezithile ezilula ekudleni kwakho.

Qala ngokugwema noma ukunciphisa ukudla kwakho kokuqunjelwa, kufaka phakathi lokhu okubalwe ngenhla.

Uma usabhekene nobunzima ngemuva kokunciphisa ukudla kwakho kokuqunjelwa, cela umhlinzeki wakho wezokunakekelwa kwezempilo ukuthi ancome amasu angeziwe okuphila nezindlela zokudla.