Ongakudla ukulwa nokuvuvukala emathunjini

-Delile

• Uhlu lokudla okuvumelekile
• Uhlu lokudla okwenqatshelwe
• Kungani kusebenza

Lapho amathumbu evutha, ngenxa yezinkinga ezinjengesifo sikaCrohn noma isifo samathumbu esicasulayo, ngokwesibonelo, kubalulekile ukunikeza uhlelo lwesisu ukuphumula ukuvumela amathumbu ukuba alulame. Ngalesi sizathu, ukudla kwe-carbohydrate kuyindlela enhle kakhulu, ngoba kufaka phakathi ukudla okulula ukugaya, okuvumela ukunciphisa ukuvuvukala nokukhulula izimpawu.

Lokhu kudla kususelwa ekusetshenzisweni kokudla okunama-carbohydrate athatha umzamo omncane wokugaywa njengemifino ephekiwe nezithelo ezithwetshiwe, okusiza ukuzola nokuvuselela udonga lwamathumbu. Ukudla okudinga umsebenzi omningi ngesikhathi sokugaya noma okukhuthaza ukukhiqizwa okukhulu kwegesi, njengobisi noma ubhontshisi, kufanele kugwenywe. Hlola futhi uthole ukuthi unayo yini i-Irritable Bowel Syndrome.

Uhlu lokudla okuvumelekile

Ukudla okuvunyelwe kulokhu kudla kulula ukukugaya, okufana:

• Inyama: inkukhu, ikalikuni, amaqanda, inkomo, iwundlu, ingulube;
• Izinhlamvu: irayisi, ufulawa welayisi, amabele, i-oats, ama-noodle elayisi;
• Imifino okulula ukugaya: isilimo esinengono emnandi edliwayo, u-beet, i-broccoli, ukholifulawa, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, izitshalo zamaqanda, ulethisi, amakhowe, upelepele, isikwashi, isipinashi, utamatisi noma i-watercress;
• Izithelo ezihlutshiwe: ubhanana, ukhukhunathi, isithelo samagilebhisi, amagilebhisi, i-kiwi, ulamula, umango, i-melon, i-orange, i-papaya, ipentshisi, uphayinaphu, iplamu noma i-tangerine;
• Ubisi: iyogathi yemvelo, ushizi wenkomo ongenayo i-lactose noma ushizi wezimvu noma oneminyaka engu-30 izinsuku;
• Imbewu kawoyela: ama-alimondi, ama-pecans, amantongomane aseBrazil, ama-hazelnuts, ama-walnuts noma amantongomane e-cashew;
• Imidumba: amakinati;
• Iziphuzo: itiye, amajusi namanzi angenashukela;
• Abanye: Ibhitela lamantongomane.

Elinye icebo ukukhetha imifino ephekiwe kunamaqabunga aluhlaza, ikakhulukazi ngesikhathi sezinhlekelele ezinesifo sohudo noma igesi eyeqile. Bona amathiphu amaningi wokuqeda igesi lamathumbu.

Uhlu lokudla okwenqatshelwe

Ukudla okufanele kugwenywe ekudleni kokuvuvukala kwamathumbu yilokhu:

• Inyama elungisiwe: isoseji, isoseji, ubhekeni, i-ham, i-bologna, i-salami;
• Izinhlamvu: ufulawa kakolweni, rye;
• Ubisi: ubisi olucutshungulwe kakhulu noshizi, njenge-cheddar ne-polenguinho;
• Imidumba: ubhontshisi, udali noma uphizi;
• Imifino:amahlumela amabrussels, iklabishi, amahlumela ebhotela, okra, chicory;
• Izithelo ezihlutshiwe: i-apula, ibhilikotsi, umpe, ipheya, iplamu, i-cherry, ukwatapheya, i-blackberry, i-lychee;
• Imikhiqizo enezimboni: ukudla okulungiselelwe okufriziwe, amakhukhi, amaqebelengwane aselungile, izinongo ezi-dice, amasobho asenziwe ngomumo, u-ayisikhilimu, amaswidi nokudla okulula;
• Iziphuzo: iziphuzo ezidakayo.

Kwezinye izimo, ukusetshenziswa kwekhofi nakho kungacasula amathumbu futhi kulethe ukungakhululeki. Ngakho-ke, kubalulekile ukubona ukuvela kwezimpawu ngemuva kokudla ikhofi futhi, uma kunesidingo, sebenzisa ikhofi enefafutini noma ususe leso siphuzo ekudleni.

Kungani kusebenza

Ngokuqeda ama-carbohydrate ayinkimbinkimbi, i-lactose, i-sucrose nezinye izithako ezisezimbonini ekudleni, uhlelo lokugaya lunomsebenzi omncane okumelwe luwenze, okuvumela umzimba ukuthi uqale inqubo yokuthola amangqamuzana emathumbu elimele.

Ngale ndlela, kuncishiswa inani lobuthi obudliwe futhi kulawulwa izimbali zamathumbu, kugwema ukubonakala kokuvuvukala okuvusa izinkinga ezintsha zezimpawu.

Ukwelapha i-Irritable Bowel Syndrome nokunciphisa ukuqubuka ngasikhathi sinye, yazi nokudla kwe-FODMAP.