Ukuphuza Iziphuzo Ngezidlo: Kuhle noma Kubi?

-Delile

• Izisekelo zokugaya okunempilo
• Ingabe uketshezi kubangela izinkinga zokugaya ukudla?
• Isimangalo 1: Utshwala neziphuzo ezine-acid kuthinta kabi amathe
• Isimangalo 2: Amanzi, i-asidi yesisu, nama-enzyme wokugaya ukudla
• Isimangalo 3: Uketshezi nejubane lokugaya ukudla
• Uketshezi kungathuthukisa ukugaya
• Amanzi anganciphisa ukudla nokudla ikhalori
• Abantu abasengozini
• Okubalulekile

Abanye bathi ukuphuza iziphuzo kanye nokudla akulungile ekugayeni kwakho.

Abanye bathi kungadala ukuthi ubuthi buthele, okuholele ezindabeni ezahlukahlukene zezempilo.

Ngokwemvelo, ungazibuza ukuthi ngabe ingilazi elula yamanzi enesidlo sakho ingaba nemiphumela emibi yini - noma ngabe leyo enye nje inganekwane.

Lo mbhalo uhlinzeka ngokubuyekezwa okususelwa ebufakazini bokuthi uketshezi oludlayo kuthinta kanjani ukugaya kanye nempilo yakho.

Izisekelo zokugaya okunempilo

Ukuqonda ukuthi kungani amanzi kucatshangwa ukuthi aphazamisa ukugaya, kuyasiza ukuqonda kuqala inqubo ejwayelekile yokugaya ukudla.

Ukugaya kuqala emlonyeni wakho ngokushesha nje lapho uqala ukuhlafuna ukudla kwakho. Ukuhlafuna kutshengisa izindlala zakho zamathe ukuze uqale ukukhiqiza amathe, aqukethe ama-enzyme akusiza ukuthi udilize ukudla.

Ukudla bese kukunye esiswini sakho, ukudla kuxubana nejusi yesisu esine-asidi, okuqhubeka nokukuhlephule bese kukhiqiza uketshezi olujiyile olwaziwa nge-chyme.

Emathunjini akho amancane, i-chyme ixubeka nama-enzyme wokugaya ukudla kusuka kumanyikwe kanye ne-bile acid esesibindi sakho. Lokhu kuqhubeka kuphula i-chyme, kulungiselela isakhi ngasinye ukuthi simunceke egazini lakho.

Izakhi zomzimba eziningi ziyangena njengoba i-chyme ihamba emathunjini akho amancane. Kusele ingxenye encane kuphela okufanele ifakwe uma ifinyelela kukholoni yakho.

Kanye egazini lakho, izakhamzimba ziya ezindaweni ezihlukene zomzimba wakho. Ukugayeka kuyaphela lapho izinto ezisalile zikhishwa.

Ngokuya ngokuthi udlani, yonke le nqubo yokugaya ingathatha noma kuphi ukusuka emahoreni angama-24 kuye kwangama-72 ().

Ngesikhathi sokugaya, ukudla kuyaphuka ngaphakathi komzimba wakho ukuze izakhamzimba zawo zikwazi ukungena egazini lakho.

Ingabe uketshezi kubangela izinkinga zokugaya ukudla?

Ukuphuza uketshezi olwanele nsuku zonke kunikeza izinzuzo eziningi.

Kodwa-ke, abanye abantu bathi ukuphuza iziphuzo kanye nokudla kuwumbono omubi.

Ngezansi kunezimpikiswano ezintathu ezivame kakhulu ukusetshenziselwa ukuthi uketshezi olunokudla kudla ukugaya kwakho.

Isimangalo 1: Utshwala neziphuzo ezine-acid kuthinta kabi amathe

Abanye abantu bathi ukuphuza iziphuzo ezine-asidi noma uphuzo oludakayo ngokudla kuyomisa amathe, kwenze kube nzima kakhulu emzimbeni wakho ukugaya ukudla.

Utshwala buyancipha ukugeleza kwamathe ngo-10-15% ngeyunithi ngayinye yotshwala. Kodwa-ke, lokhu ikakhulukazi kubhekise otshwaleni obunamandla - hhayi ukugxila kotshwala obuncane kubhiya newayini (,,).

Ngakolunye uhlangothi, iziphuzo ezine-asidi zibonakala zandisa uketshezi lwamathe ().

Ekugcineni, abukho ubufakazi besayensi bokuthi utshwala noma iziphuzo ezine-asidi, uma ziphuzwa ngokulinganisela, zithinta kabi ukugaya noma ukumuncwa kwezakhamzimba.

Isimangalo 2: Amanzi, i-asidi yesisu, nama-enzyme wokugaya ukudla

Abaningi bathi amanzi okuphuza ngokudla anciphisa i-asidi esiswini nama-enzyme okugaya, okwenza kube nzima kakhulu emzimbeni wakho ukugaya ukudla.

Kodwa-ke, lesi simangalo sisho ukuthi uhlelo lwakho lokugaya alukwazi ukuvumelanisa uketshezi lwayo nokuvumelana kokudla, okungamanga ().

Isimangalo 3: Uketshezi nejubane lokugaya ukudla

Impikiswano yesithathu ethandwayo yokulwa nokuphuza iziphuzo kanye nokudla ithi uketshezi lwandisa ijubane lapho ukudla okuqinile kuphuma esiswini sakho.

Lokhu kucatshangwa ukuthi kunciphisa isikhathi sokuxhumana sokudla ne-asidi yesisu kanye nama-enzyme wokugaya ukudla, okuholela ekugayweni okumpofu.

Noma kunjalo, alukho ucwaningo lwesayensi olusekela lesi simangalo.

Ucwaningo oluhlaziye ukukhishwa kwesisu lubonile ukuthi, yize uketshezi ludlula ngokushesha ohlelweni lwakho lokugaya ukudla kunokuqina, alunamthelela esivinini sokugaya ukudla okuqinile ().

Ukuphuza iziphuzo - amanzi, utshwala, noma iziphuzo ezine-acidic - ngokudla akunakulimaza ukugaya kwakho.

Uketshezi kungathuthukisa ukugaya

Uketshezi lusiza ekuhlukaniseni izigaxa ezinkulu zokudla, kwenze kube lula ngabo ukwehlisa isisu sakho nasesiswini sakho.

Zisiza futhi nokuhambisa udaba lokudla ngokushelela, ukuvimbela ukuqunjelwa nokuqunjelwa.

Ngaphezu kwalokho, isisu sakho sikhipha amanzi, kanye ne-gastric acid nama-enzyme wokugaya ukudla, ngesikhathi sokugaya.

Eqinisweni, la manzi ayadingeka ukukhuthaza ukusebenza okufanele kwala ma-enzyme.

Noma ngabe kudliwe ngesikhathi noma ngaphambi kokudla, uketshezi ludlala izindima ezibalulekile kunqubo yokugaya.

Amanzi anganciphisa ukudla nokudla ikhalori

Ukuphuza amanzi ngokudla kungakusiza nokuthi ume isikhashana phakathi kokulunywa, kukunikeze umzuzwana wokungena ngezimpawu zakho zokulamba nokugcwala. Lokhu kungavimbela ukudla ngokweqile futhi kungakusiza nokuthi wehlise isisindo.

Ngokwengeziwe, ucwaningo olulodwa lwamasonto ayi-12 lukhombise ukuthi ababambiqhaza abaphuze ama-ounces ayi-500 (500 ml) amanzi ngaphambi kokudla ngakunye banciphise amakhilogremu ama-4.4 (2 kg) ngaphezu kwalabo abangazange ().

Ucwaningo lukhombisa nokuthi ukuphuza amanzi kungasheshisa imetabolism yakho ngama-calories angama-24 ngawo wonke ama-ounces ayi-17 (500 ml) owadlayo (,).

Kuyathakazelisa ukuthi inani lama-calories ashisiwe lehle lapho amanzi efudunyezwa ukushisa komzimba. Lokhu kungabangelwa ukuthi umzimba wakho usebenzisa amandla amaningi ukushisa amanzi abandayo aze afike ekushiseni komzimba ().

Noma kunjalo, imiphumela yamanzi ku-metabolism incane kakhulu futhi ayisebenzi kuwo wonke umuntu (,).

Khumbula ukuthi lokhu kusebenza kakhulu emanzini, hhayi iziphuzo ezinama-calories. Kokunye ukubuyekeza, inani lokudla ikhalori eliphelele lalingu-8-15% ngaphezulu lapho abantu bephuza iziphuzo ezinoshukela, ubisi, noma ijusi ngokudla ().

Ukuphuza amanzi ngokudla kungasiza ekulawuleni isifiso sakho sokudla, kuvimbele ukudla ngokweqile, futhi kukhuthaze ukwehla kwesisindo. Lokhu akusebenzi kuziphuzo ezinama-calories.

Abantu abasengozini

Kubantu abaningi, ukuphuza iziphuzo ezidliwayo akunamthelela omubi ekugayeni.

Lokho kusho ukuthi, uma unesifo se-reflux se-gastroesophageal (GERD), iziphuzo ezinokudla zingakuthinta kabi.

Lokho kungenxa yokuthi iziphuzo zengeza ivolumu esiswini sakho, okungakhuphula umfutho wesisu njengokudla okukhulu. Lokhu kungaholela ku-acid reflux kubantu abane-GERD ().

Uma une-GERD, ukunciphisa ukudla oketshezi nokudla kunganciphisa izimpawu zakho ze-reflux.

Okubalulekile

Uma kukhulunywa ngokuphuza uketshezi ngokudla, misa isinqumo sakho kulokho okuzwakala kukuhle kakhulu.

Uma ukuphuza uketshezi ngokudla kwakho kubuhlungu, kukushiya uzizwa uqumbile, noma kubhebhethekise isisu sakho esiswini, namathela ekuphuzeni iziphuzo ngaphambi noma phakathi kokudla.

Ngaphandle kwalokho, abukho ubufakazi bokuthi kufanele ugweme ukuphuza ngokudla.

Ngokuphambene nalokho, iziphuzo ezidliwe ngaphambi noma ngesikhathi sokudla zingakhuthaza ukugaya okushelelayo, ziholele ekufukuleni kahle, futhi zikushiye uzizwa ugcwele.

Khumbula nje ukuthi amanzi ukhetho olunempilo kunazo zonke.