Ukudla okungu-7 okungisizayo ukuphatha isifo sami se-Crohn's

-Delile

• Ukudla okungisebenzelayo
• Uphizi
• Amantongomane
• Amajikijolo
• Ubhanana
• Ugaliki
• Ama-lentile nobhontshisi
• Izaqathe

Impilo nokuphila kahle kuthinta impilo yawo wonke umuntu ngokuhlukile. Le yindaba yomuntu oyedwa.

Lapho ngineminyaka engu-22, izinto ezingajwayelekile zaqala ukwenzeka emzimbeni wami. Ngangizwa ubuhlungu ngemuva kokudla. Ngangiba neziqubu zohudo njalo ngibe nemqubuko nezilonda zomlomo ezingachazeki.

Isikhathi esithile, ngacabanga ukuthi lokhu kufanele kube umphumela wento elula, njengokutheleleka.

Kodwa njengoba lezo zimpawu zazikhula, ngaqala nokuncipha kakhulu, ngehla ngamakhilogremu acishe abe ngu-6.35 ngaphezu kwalokho okwakungathi kungesikhathi esisodwa. Ngaqala ukusola ukuthi kukhona okungahambi kahle.

Noma kunjalo, ngangingakaze ngilindele ukuthi kuzoholela ekuhlolweni kweminyaka futhi, ngesinye isikhathi, ngisolwa ngokuthatha imishanguzo. Ekugcineni, ukuxilongwa kwabuya: Ngaba ne-Crohn's.

Ukuhlonza isimo sami kwakuyinto eyodwa. Ukwelapha kwakungokunye.

Ngazama konke, kufaka phakathi izidakamizwa ezahlukahlukene, ngabhekana nazo zonke izinhlobo zemiphumela engemihle - kusuka ekuzwani nomzimba kuya kumathebulethi amakhulu kakhulu kwakungacishe kube nzima ukuwagwinya.

Kwathi-ke, lapho ngingalali ubusuku obubodwa, ngasebenzisa amakhambi emvelo okuvuvukala. Ngifunde ukuthi abanye abantu bakulandele kanjani ukudla okukhethekile - kufaka phakathi i-gluten-free, inyama-free, ne-milk-free - ukubasiza ukuphatha izimpawu ezifanayo.

Angikaze ngicabange ngombono wokuthi ngingasiza ukondla - futhi mhlawumbe ngize ngisize - umzimba wami ngokudla kwami.

Kodwa lapho sengiqede iziqu zami zokupheka ngaphambi kweyunivesithi, ngacabanga ukuthi ngingadla ngendlela ekhethekile. Ngakho-ke nginqume ukungahambisani ne-gluten. Kungaba nzima kanjani?

Ezinyangeni ezimbalwa zokuqala, izimpawu zami zabonakala ziyancipha, kepha lapho ukubuya okuncane kubuya, ngaphelelwa inhliziyo. Ngokushesha ngemuva kwalokho, ngithole i-Instagram futhi ngaqala ukulandela abantu abambalwa ababesezidlweni ezitshalwe ezitshalweni futhi babonakala bephumelela.

Ngingakwazi ukulawula izimpawu zami ngezidakamizwa, futhi lapho yonke into elandelanayo iba buhlungu futhi ingapheli, nginqume ukunika ukudla okukhethekile okunye.

Ngiqale kancane ngisika inyama kancane. Kwabe sekufika ubisi, okwakulula ukuvalelisa kulo. Kancane kancane, ngathuthela ekubeni isitshalo ngokuphelele futhi anginayo i-gluten.

Yize ngisaqhubeka ngithatha imishanguzo emincane lapho ngidinga khona, futhi ngisahlangabezana nezimpawu ezithile, uhlelo lwami olusha lokudla luthule izinto kakhulu.

Angikuphakamisi ukuthi ukulandela ukudla okususelwa ezitshalweni kuzosiza ukwelapha noma ngubani, noma kutholakale nezimpawu zakho ezithile zeCrohn. Kepha ngokulalela umzimba wakho futhi udlale ngokuzungeza ukudla okwehlukile, ungathola ukukhululeka.

Ukudla okungisebenzelayo

Ukudla okungezansi yilokhu engipheka nakho masonto onke. Zonke zinemisebenzi ehlukahlukene, kulula ukuzisebenzisa ekuphekeni kwansuku zonke, futhi ngokwemvelo zinezindawo ezilwa nokuvuvukala.

Uphizi

Lawa amandla amancane amancane omsoco kwesinye isikhathi anganakwa ezweni lokudla.

Ngijabulela isobho elimnandi lepea elisha kaningana ngesonto. Ngikuthola kulula kakhulu ukugaya, futhi kuyaphatheka kahle emsebenzini. Ngiyakuthanda nokuphonsa uphizi ezitsheni eziningi engizithandayo ezifana nepayi likamalusi noma ispaghetti iBolognese.

Futhi uma uku-crunch yesikhathi, zimnandi njengesitsha sohlangothi esilula esifakwe i-mint encane echotshoziwe.

Ama-peas agcwele ama-carbohydrate ayinkimbinkimbi namaprotheni, angasiza ukugcina amandla akho phezulu ngesikhathi sokuqubuka noma ngezikhathi zokwehla kwesisindo ngokungahlosiwe.

Amantongomane

Amantongomane angesinye isithako esihle, esenza izinto ezihlukahlukene. Noma yiluphi uhlobo lwamantongomane lugcwele izinhlobonhlobo zamafutha aphilayo we-mono- ne-polyunsaturated futhi aqukethe izinto eziningi ezilwa nokuvuvukala.

Indlela engiyithandayo yokujabulela lokhu kulunywa okunamandla kukuzenzela ama-nut butters namasi amantongomane. Ngihlala ngithanda ukudla ama-hazelnuts ngoshokoledi omnyama omncane njengokwelashwa.

Uma uncike kakhulu kumantongomane (kanye nembewu nezinhlamvu) nsuku zonke, cabanga ukukhetha ukuhluma, ukucwiliswa, noma izinketho eziphekwe ngcindezi zokumunca kangcono izakhamzimba.

Amajikijolo

Nginakho njalo endlini, kungaba okusha noma okubandayo. Ngibathanda njengokupheka iphalishi noma bodwa ngeyogathi ethile. Amajikijolo agcwele ama-antioxidants, nawo asiza ukulwa nokuvuvukala emzimbeni.

Ubhanana

Ubhanana uyakhazimula - uqoshwe ephalishini, udliwe njengesidlwana esiphathwayo, noma ubhakwe kwesinye isinkwa esingenayo i-gluten.

I-Potassium ingenye yezakhi ezicebile kakhulu kubhanana, okubenza babe ukukhetha okuhle kakhulu kulabo abanezihlalo ezingapheli ezingapheli.

Ugaliki

Ngihlala ngipheka ngogalikhi futhi bengingacabangi ukuthi isisekelo sesitsha asiqali ngogalikhi no-anyanisi.

Igalikhi elisha linokunambitheka okuhle kangaka, futhi awudingi okuningi ukunikeza noma yisiphi isidlo ukukhahlela. I-Garlic futhi iwukudla kwe-prebiotic, okusho ukuthi iphakela amabhaktheriya amathumbu anempilo.

Kulabo abadla ukudla okuphansi kwe-FODMAP, ungasebenzisa uwoyela ofakwe ugarlic ukugcina ukunambitheka kukagalikhi ngaphandle kokubeka izimpawu engozini.

Ama-lentile nobhontshisi

Uma usika inyama ekudleni kwakho, ubhontshisi kuyindlela enhle yokuthola leyo protein engekho.

Zama ukushintsha inyama yenkomo ngomunye udali noma usebenzise indlela engu-50/50 uma ungaqiniseki. Zisebenza futhi kahle kumasaladi futhi njengesisekelo sezitshulu. Ngihlala ngithenga udali owomileyo nobhontshisi bese ngikupheka mina.

Ucijelwe isikhathi? Ukupheka kwengcindezi kunciphisa isikhathi sokupheka ubhontshisi kwehle kusuka emahoreni kuya kumizuzu nje! Ubhontshisi osethinini nakho kungasebenza, yize kungenjinga kangako nge-folate noma i-molybdenum futhi kuvame ukuba ne-sodium eningi.

Izaqathe

Izaqathe singesinye sezithako eziningi ezahlukahlukene ezigcwele i-provitamin A carotenoids efana ne-beta carotene ne-alpha-carotene, enezinto ezilwa nokuvuvukala. ”

Umzimba ungaguqula i-provitamin A ibe ngu-vitamin A, njengoba izaqathe nokunye ukudla kwezitshalo kungenayo i-vitamin A. eyenziwe ngaphambili.

Zama ukufaka isanqante ephalishini lakho lasekuseni ngesiphuzo esincane noma usike kahle kakhulu bese uwafaka kumasoso nasezitsheni onazo nsuku zonke.

Futhi yilokho kuphela! Ngingancoma ukuthi ungeze ezintathu zalezi zinto kubhasikidi wakho wokuthenga wamasonto onke futhi ubone ukuthi uqhubeka kanjani. Ngeke wazi uze uzame!

Qaphela: Wonke umuntu one-Crohn's wehlukile futhi ngenkathi abanye abantu bengaphumelela ekudleni okubandakanya ukudla kwezitshalo okubalwe ngenhla, abanye kungenzeka bangakwazi ukubabekezelela. Futhi, kungenzeka ukuthi ukubekezelelana kwakho ekudleni okuthile kuzoshintsha lapho uhlangabezana nokugqashuka kwezimpawu. Yingakho kubalulekile ukukhuluma nethimba lakho lokunakekelwa kwezempilo ngaphambi kokwenza noma yiziphi izinguquko ezibalulekile zokudla.

UHelen Marley uyi-blogger nomthwebuli wezithombe zokudla ngemuva kwe- theplantifulchef. Uqale ibhulogi yakhe njengendlela yokwabelana ngendalo yakhe ngenkathi eqala uhambo olungenayo i-gluten, olusekelwe ezitshalweni ukunciphisa izimpawu zakhe zesifo sikaCrohn. Kanye nokusebenza nemikhiqizo efana ne-My Protein ne-Tesco, wenza izindlela zokupheka ze-ebook, kufaka phakathi inguqulo ye-blogger yomkhiqizo wezempilo u-Atkins. Xhuma naye ku Twitter noma Instagram.