Ukudla okunesifo samathumbu esingacasuki: ongakudla nokukhethwa kukho kwemenyu

-Delile

• Ukudla okuvunyelwe
• Ezinye izincomo zokudla okunempilo
• Ukudla okulingene
• Ukudla Okufanele Kugwenywe
• Imenyu yesampula yezinsuku ezi-3
• Kuyini ukudla kwe-FODMAP?

Ukudla kwesifo samathumbu okucasulayo kufanele kube lula ukugaywa, kugwenywe ukusetshenziswa kokudla okuvuselela i-mucosa yamathumbu, njengekhofi nokudla okubabayo, ukudla okunamafutha amaningi noshukela, nokulawula ukusetshenziswa kwe-fiber.

Lokhu kudla kungahluka kumuntu nomuntu ngenxa yokuthi ukubekezelelana kokudla nezimpawu akufani kubo bonke abantu, futhi kungahle kube nezikhathi ezithile zobuhlungu besisu, ukuqunjelwa noma uhudo nokuqunjelwa. Ngakho-ke, kubalulekile ukuthi ufune ukuqondiswa kudokotela wezokudla ukuze kuhlolwe futhi kukhonjiswe uhlelo lokudla olwenzelwe umuntu ngamunye.

Ngaphezu kwalokho, kunconywa futhi ukuthi umuntu abhale phansi lokho akudlayo nsuku zonke, lokhu kusiza ukuthola ukuthi yikuphi ukudla okudliwayo okubangela izimpawu nokungaphatheki kahle, ngoba imvamisa kuyenzeka ukuhlobanisa izimpawu nokusetshenziswa kokudla okuthile . Yazi izimpawu zesifo samathumbu esibuhlungu.

Ukudla okuvunyelwe

Ukudla okungasiza ekuvikeleni izingqinamba futhi okungafakwa ekudleni yile:

• Izithelo njengepapaya, ikhabe, isitrobheli, ulamula, imandarin, iwolintshi noma amagilebhisi;
• Imifino emhlophe noma ewolintshi njengeklabishi, i-chayote, isanqante, ithanga, i-zucchini, ikhukhamba noma ulethisi;
• Inyama emhlophe njengenkukhu noma ikalikuni;
• Inhlanzi yanoma yiluphi uhlobo, kodwa ilungisiwe eyosiwe, kuhhavini noma nge-steamed;
• Ukudla kwama-Probiotic njenge yogurt noma i-kefir;
• Amaqanda;
• Ubisi olunamakhemikhali kanye noshizi omhlophe ngaphandle kwe-lactose, kodwa-ke uma ngasizathu simbe umuntu ezizwa engakhululeki lapho esebenzisa lolu hlobo lomkhiqizo, kunconywa ukuwagwema;
• Iziphuzo zemifino i-alimondi, i-oat noma ukhukhunathi;
• Izithelo ezomile njengama-alimondi, ama-walnuts, amakinati, ama-chestnut nama-pistachio;
• Amathi anezici zokugaya ukudla nama-tranquilizers, njenge-chamomile, i-linden noma i-lemon balm, okufanele uyithathe ngaphandle koshukela;
• Ufulawa we-oatmeal, ama-alimondi noma ukhukhunathi ukulungiselela isinkwa, ophaya namakhekhe;
• I-Quinoa kanye nokolweni.

Ngaphezu kwalokho, kunconywa ukuthi uphuze phakathi kwamalitha ayi-1.5 kuya kwayi-3 oketshezi ngosuku, phakathi kwamanzi, amasobho, amajusi emvelo netiye, okuvumela indle ukuthi ithelwe ngamanzi futhi, ngakho-ke, kungenzeka ukugwema ukuqunjelwa noma ukuphelelwa amandla emzimbeni icala lohudo.

Kubalulekile ukusho ukuthi lokhu kudla kungahluka uma kwenzeka umuntu enokubekezelelana kwe-gluten, ukungezwani komzimba noma ukuzwela kunoma yikuphi ukudla noma ukungabekezelelani kwe-lactose.

Ezinye izincomo zokudla okunempilo

Ukudambisa ukungakhululeki okwenzeka ku-bowel syndrome ecasulayo, kubalulekile ukugcina amasu athile njengokudla izikhathi eziningana ngosuku ngamanani amancane, ukuhlafuna ukudla kahle, ukugwema ukweqa ukudla nokwenza imikhuba ejwayelekile yomzimba ukuze uthande ukunyakaza kwamathumbu.

Ngaphezu kwalokho, kunconywa ukuthi kuncishiswe ukusetshenziswa kwezithelo kuma-servings ama-3 ngosuku kanye nezinsiza ezi-2 zemifino, kanye nokugwema ukusetshenziswa okweqile kwemicu engazweli, okuyizintambo ezingagaywanga ngokuphelele ngumzimba, ezibangela ukuvusa nokukhulisa ukukhiqizwa kwamagesi emathumbu.

Ukudla kufanele kuphekwe ngokulula nangokunambitheka okuncane, futhi kufanele ukhethe ukusebenzisa amakhambi anamakha kunokudla okunambitheka.

Bheka lawa namanye amathiphu wokuthi yini ongayidla ekudleni kwesifo samathumbu esibuhlungu:

Ukudla okulingene

Ukusetshenziswa kokudla okunothile ku-fiber kufanele kube ngokulinganisela futhi kungahluka kuye ngomuntu kuye ngezimpawu ezikhona nokubekezelela umuntu akuletha kulolu hlobo lokudla.

Kunezinhlobo ezimbili zemicu: encibilikayo futhi engancibiliki. Ukudla okuningi kwezitshalo kuqukethe ingxube yazo zombili izinhlobo, yize okunye ukudla kunesilinganiso esiphezulu sohlobo oluthile lwefayibha kunolunye. Endabeni yesifo samathumbu esicasulayo, okuhle ukuthi ingxenye enkulu kunazo zonke ibe yimicu encibilikayo, njengoba ijwayele ukukhiqiza igesi encane.

Ngalesi sizathu, ukudla okubalwe ngezansi kufanele kudliwe kancane futhi, uma kungenzeka, kugwenywe:

• Izinhlamvu eziphelele, i-rye, imikhiqizo ephelele, i-pasta;
• Ubhanana oluhlaza nommbila;
• Imifino efana nodali, ubhontshisi, amantongomane, isilimo esinengono emnandi edliwayo kanye nophizi;
• Imifino efana namahlumela amabrussels, i-broccoli, u-anyanisi nogalikhi.

Lolu hlobo lwefayibha lungaba nezinzuzo uma umuntu equnjelwa, futhi akufanele adliwe ngokweqile. Ngakolunye uhlangothi, uma umuntu enesifo sohudo, ukusetshenziswa kwalokhu kudla akunconywa.

Ukudla Okufanele Kugwenywe

Ekudleni okungaphatheka kahle kwamathumbu, kubalulekile ukugwema ukudla okuvusayo, njengekhofi, ushokoledi, iziphuzo zamandla, itiye elimnyama netiye eliluhlaza, ngaphezu kokuphuza iziphuzo ezidakayo nokudla okuqukethe imibala yokufakelwa.

Izinongo ezifana nopelepele, umhluzi nososo kanye nokudla okunamafutha amaningi noshukela njengokudla okuthosiwe, amasoseji, ukusikwa kwenyama ebomvu enamafutha amaningi, ushizi ophuzi nokudla okulungiselelwe okufriziwe njengama-nuggets, i-pizza ne-lasagna nakho akuzona ukuthi kudliwe.

Lokhu kudla kubangela ukuthi i-mucosa yamathumbu icasuke futhi ivuvuke, kubangele ukuvela noma ukuwohloka kwezimpawu ezifana nohudo noma ukuqunjelwa, igesi lamathumbu, amajaqamba nobuhlungu besisu.

Imenyu yesampula yezinsuku ezi-3

Ithebula elilandelayo likhombisa isibonelo semenyu yezinsuku ezi-3 yokulawula isifo samathumbu esingaqubuka:

Inani eliboniswe kwimenyu nokudla okukhulunyiwe kuyehluka kuye ngomuntu, njengoba lesi sifo singaziveza ngokwamazinga ahlukene ngokusho komuntu.

Kubalulekile ukubonisana nesazi sokudla okunempilo ukuze kuboniswe uhlelo lokudla okunempilo oluhambisana nezidingo zakho, ngaphezu kokulandela indlela yokudla kuze kube yilapho uthola ukuthi yikuphi ukudla okungafakwa, yikuphi okufanele kudliwe kancane noma okungajwayelekile nokuthi yikuphi okumele kugwenywe ngokuqinisekile. Enye indlela yokufeza lokhu ngokusebenzisa ukudla kwe-FODMAP.

Qonda ukuthi ukwelashwa kwesifo samathumbu kuyacasula kanjani.

Kuyini ukudla kwe-FODMAP?

Ukuze wazi ukuthi yikuphi ukudla okufanele ukugweme, isazi sokudla okunempilo noma udokotela angakhombisa ukugcwaliseka kokudla kwe-FODMAP. Kulesi sidlo, ukudla kuhlukaniswa ngamaqembu amaningana, njengalawo aqukethe i-fructose, i-lactose, i-oligosaccharides nama-polyols.

Lokhu kudla akutholakali kahle emathunjini amancane futhi kubila ngokushesha ngamagciwane, ngakho-ke lapho kunqatshelwe ekudleni, kusiza ekunciphiseni izimpawu zesifo samathumbu esibuhlungu.

Ekuqaleni, ukudla kunqunyelwe isikhathi esingamasonto ayisithupha kuya kwayisishiyagalombili bese kuthi, kancane kancane, kwethulwe yiqembu futhi ukuphendula komzimba kuyabonakala. Bona ngokuningiliziwe ukudla kwe-FODMAP.