Uhlelo Lokudla Lokwelashwa Komdlavuza Wangaphambi Nangemva Kokulashwa Komdlavuza

-Delile

• Izidingo zomsoco zomzimba wakho ngesikhathi somdlavuza wamathumbu
• Ongakudla nokuphuzwayo ukulungiselela ukwelashwa
• I-smoothie ehamba kancane
• Okungafanele ukufake kuhlelo lwakho lokudla
• Yini okufanele udle futhi uphuze ukusiza ekululameni
• I-yogg ye-GG
• Ama-pancake aphezulu

Ikholoni yakho ingumdlali oyinhloko ohlelweni lwakho lokugaya ukudla, olucubungula futhi luhambise izakhamzimba emzimbeni wakho wonke ukuze uhlale uqinile futhi unempilo. Njengalokhu, ukudla kahle nokugcina ukudla okunomsoco kungenye yezindlela ezinhle kakhulu ongazilungiselela futhi ululame ekwelashweni komdlavuza wekoloni. Nawa amanye amathiphu abalulekile wokwakha uhlelo lokudla oluzokusiza ukuthi ugcine ikholoni lakho lisesimweni esihle kakhulu ngaphambi nangemva kokwelashwa.

Izidingo zomsoco zomzimba wakho ngesikhathi somdlavuza wamathumbu

Ngoba ikholoni lakho lidlala indima enkulu ekugayweni kahle komzimba, umzimba wakho ngeke uthole izakhamzimba, amafutha, namaprotheni adingekayo ukuze usebenze kahle ngenkathi ulwa nomdlavuza. Ngalesi sizathu, uhlelo lwakho lokudla kufanele lubandakanye ukudla okufeza lezi zidingo.

Ngokwengeziwe, ukwelashwa komdlavuza njenge-chemotherapy kungaba nzima kakhulu emzimbeni wakho, ngoba kwesinye isikhathi kubulala izicubu ezinempilo kanye nomdlavuza. Ukwakha amandla kabusha, ochwepheshe bathi kunezindawo ezithile ezibalulekile okufanele uzinake.

“Ngokuvamile, iziguli ezinomdlavuza azitholi ama-calories noma amaprotheni anele. Ukuhlangabezana nezidingo eziphansi zekhalori namaprotheni kubalulekile ekugcineni amasosha omzimba aphilile nokuvikela ukutheleleka okuqhubekayo emzimbeni wonke, ”kusho uPuja Mistry, isazi sezokudla esizinze eTexas nesibhalisiwe. "Iziguli ezinomdlavuza wamakholoni zidinga amaprotheni owengeziwe kanye nefayibha ukusiza ukugcina ikholoni lihlanzekile kanye nokuvimbela ukusabalala kwezifo."

Kunconywa izidlo ezincane ezinhlanu kuya kweziyisithupha ngosuku ukugwema ukuzizwa ucanuzelelwa futhi uvuvukile. Kubalulekile futhi ukuthi ungeqi ukudla. Ukudla okujwayelekile kubalulekile ukufaka uphethiloli emzimbeni wakho ngalesi sikhathi esinzima, ngakho-ke zama ukudla nokuphuza kancane. Ungakhetha futhi ukudla neziphuzo okushisa ekamelweni noma okubandayo ukusiza nganoma yisiphi isicanucanu. Ukugwema amakamelo anephunga lokupheka nokuba nomunye umuntu akuphekele ukudla nakho kungasiza kakhulu.

Ongakudla nokuphuzwayo ukulungiselela ukwelashwa

Isinyathelo sokuqala sokwenza uhlelo lokudla ngokwezifiso, kusho uMistry, ukucabanga ngenqubo yakho yansuku zonke. Uvame ukudla ini nsuku zonke? Kangakanani? Ngokuya ngalokhu, ungenza izinguquko ezinengqondo kuwe.

Kubalulekile ukukhumbula ukuthi isimo samanje sezempilo sawo wonke umuntu, imikhawulo yokudla, kanye namakhono ahlukile. Isibonelo, cabanga ukuthi ukwazi kangakanani ukuhlafuna nokugwinya, yiziphi izimpawu ohlangabezana nazo, kanye nanoma yikuphi ukungezwani kokudla noma ukungabekezelelani ongahle ube nakho. Uma udinga usizo, udokotela wakho nodokotela wezokudla bangasebenza nawe ukwakha uhlelo lokudla ngokuya ngezidingo zakho ngazinye.

I-hydration efanele kuyisihluthulelo ukulungiselela umzimba wakho ukwelashwa okuvamile komdlavuza wekoloni njengokuhlinzwa, imisebe, noma i-chemotherapy. Umzimba wakho ungalahlekelwa uketshezi oluningi nama-electrolyte ngesikhathi sokwelashwa, okungagcini nje ngokukwenza uzizwe uphela amandla ngesikhathi sokwelashwa, kepha futhi kukwenze kube nzima ukubuyisa emuva ngemuva kwalokho.

Izithelo nemifino kuyizengezo ezinhle kakhulu ohlelweni lwakho lokudla ngaphambi kokwelapha, ngoba ziqukethe amavithamini abalulekile nama-antioxidants. Ukudla okunesikhumba, kufaka phakathi amantongomane, izithelo ezingavuthiwe, nemifino, kungahle kunganconywa ngaphambi kokuhlinzwa, noma kunjalo. Ngakho-ke qiniseka ukuthi ubuza udokotela wakho mayelana nokuthi yini ongayidla. Amasmoothi ​​namajusi kuyindlela enhle yokuhlala unamanzi futhi kufaka ne-fiber namaprotheni lapho untula isifiso sokudla noma unenkinga yokuhlafuna.

Uma kungenzeka, zama ukufaka izinhlanzi ezintsha ezinhlelweni zakho zokudla kanye noma kathathu ngesonto. Inhlanzi igcwele amaprotheni anciphile kanye ne-omega-3 fatty acids, okubili okubalulekile kulabo abalwa nomdlavuza wekoloni.

Okunye ukudla nokudla okulula ongakuzama kufaka phakathi ukudla okungafuneki:

• inkukhu ebhakiwe
• ama-noodle anerayisi noma irayisi
• abaqaphi
• ngamunye ushizi wentambo ogoqiwe

Isazi sezokudla se-Oncology u-Chelsey Wisotsky, i-RD, i-CSO evela kwa-Savor Health, insizakalo yokudla okunomsoco yeziguli ezinomdlavuza, iphakamisa ukuhlanganisa i-smoothie ongayiphuza ngaphambi kokwelashwa okulandelayo:

I-smoothie ehamba kancane

Izithako:

• 1/2 izinkomishi ubisi noma ubisi lwe-nondairy
• 1 ubhanana omkhulu
• 1/2 indebe oatmeal
• 1/2 Tbsp. bushelelezi ibhotela lamantongomane
• fafaza isinamoni

Imikhombandlela: Hlanganisa ndawonye kuze kube bushelelezi.

"Le smoothie ehamba kancane inamafibre ancibilikayo amaningi, amaprotheni, namafutha asezingeni elilinganiselwe, okuzosiza ekulawuleni imiphumela emibi yohudo, ngenkathi ihlinzeka ngama-calories namaprotheni," kusho uWisotsky. "Uma ukwelashwa ngamakhemikhali, okudinga ukuthi ugweme ukudla okubandayo, kwenze bushelelezi ngobisi olufudumele."

Okungafanele ukufake kuhlelo lwakho lokudla

Ukudla neziphuzo ezithile kungaba yingozi ngesikhathi sokwelashwa komdlavuza wekolon futhi kufanele kugwenywe. Lokhu kufaka phakathi:

• ukudla neziphuzo ezinoshukela olula njengophudingi abanoshukela noswidi
• ukudla okunamafutha agcwele kanye namafutha we-trans afana nengulube, iwundlu, ibhotela, kanye nokudla okucutshungulwayo
• ukudla okunamafutha, okuthosiwe
• iziphuzo ezine-carbonated kanye ne-soda
• i-caffeine

Kungcono ukusika utshwala nogwayi ngesikhathi sokwelashwa futhi. Ngokwengeziwe, kusikisela ukuthi inyama ebomvu nenyama esetshenzisiwe kuhlotshaniswa nengozi ephezulu yomdlavuza obala ngokombala, ngakho-ke kuwumqondo omuhle ukuzigwema lezi ngesikhathi sokwelashwa. Uma udla njalo lokhu kudla, khuluma neqembu lakho lomdlavuza ngokuthi ungakwenza kanjani kangcono ukukufaka esikhundleni sohlelo lwakho lokudla.

Izinguquko zokunambitha zivamile ngesikhathi sokwelashwa, okungenza ukudla ovame ukukujabulela kungathokozi. Ukusiza, zama ukufaka izinongo, amakhambi, nama-marinade ekudleni, uqiniseke ukuthi ugwema ukwenza noma yini ebabayo noma enosawoti kakhulu. Ungabuza futhi udokotela wakho noma udokotela wezokudla mayelana nokuthatha isengezo se-zinc sulfate, kusho uMistry, ukusiza ngokuguqulwa kokunambitha.

Yini okufanele udle futhi uphuze ukusiza ekululameni

Ukudla kwakho kokwelashwa ngemuva komdlavuza kufanele kuqhubeke nokugxila kokudla okunomsoco ukusiza ukuvimbela umdlavuza nezinye izifo ezingalapheki njengesifo senhliziyo, umfutho wegazi ophakeme nesifo sikashukela. Uma imiphumela yakho emibi yehlile, ungaqala ukwengeza kokunye ukudla kwakho okuvamile njengoba ukubekezelela. Qhubeka ukhethe ukudla okunothe ngamafutha amahle, inyama engenamafutha, namaprotheni asekelwe ezitshalweni. Imikhiqizo yobisi enamafutha amancane nayo iyisengezo esihle. Qhubeka ukhawulele ukusebenzisa kwakho utshwala nogwayi ngangokunokwenzeka.

Noma ngabe usabhekene nemiphumela engemihle noma cha, uWisotsky unikeza ukudla okulula kabili ongakwenza ekhaya:

I-yogg ye-GG

Izithako:

• Isitsha esingu-1 se-yogurt yama-nonfat ecacile
• Ama-cookies we-ginger snap ayi-4-6
• I-1/2 banana, lisikiwe, uma uthanda

Imikhombandlela: I-yogurt ephezulu enamakhukhi agayiwe nobhanana osikiwe, bese ukhonza.

“Inhlanganisela ye-yogurt yamaGreek engewona amafutha namakhukhi aqukethe ujinja kungasiza iziguli ukuthi zidle ukudla okulula / okulula, okuzosiza ukuphatha isicanucanu, hhayi ukusibhebhethekisa ngokudla isidlo esikhulu / esisindayo. … [Faka] ubhanana ngaphezulu ukuthola ifayibha encibilikayo uma ubuye ube nohudo. ”

Ama-pancake aphezulu

Izithako:

• 1 ubhanana omkhulu ovuthiwe, umashed
• 1 iqanda eliphilayo
• 1/4 indebe yobisi lwe-nondairy
• 1/2 indebe oats oats noma i-oats epheka ngokushesha

Imikhombandlela: Hlanganisa ndawonye, ​​bese ufaka ubisi oluningi uma i-batter ishubile kakhulu. Yenza ama-pancake amancane noma amathathu amancane.

"Lawa ma-pancake anezintambo eziningi ezincibilikayo ukubambezela ukunyakaza ngepheshana le-GI," kusho uWisotsky.