Yikuphi Ukudla Okuvamile Okungabangela Uhudo?

-Delile

• Kungani okunye ukudla kubangela isifo sohudo?
• 1. Ukudla okubabayo
• 2. Okufakwa esikhundleni sikashukela
• 3. Ubisi neminye imikhiqizo yobisi
• 4. Ikhofi
• 5. Ukudla okuqukethe i-caffeine
• 6. UFructose
• 7. Garlic no-anyanisi
• 8. I-Brokholi nekholifulawa
• 9. Ukudla okusheshayo
• 10. Utshwala
• Ukwelapha kanjani isifo sohudo
• Thenga ukwelashwa kwesifo sohudo
• Ukubonana nodokotela nini
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ezimweni eziningi, isifo sohudo sibangelwa igciwane noma amabhaktheriya umzimba wakho ozama ukukukhipha. Kodwa-ke, ukudla ukudla okuthile kungadala nohudo.

Ukudla okubangela isifo sohudo kuyahluka phakathi kwabantu, kodwa izigameko ezivamile zifaka phakathi ubisi, ukudla okubabayo, namaqembu athile emifino.

Lo mbhalo ubheka ukudla okuyishumi okuvame ukudala isifo sohudo, izindlela zokwelapha ezihamba phambili, nokuthi uzobona nini udokotela.

Kungani okunye ukudla kubangela isifo sohudo?

Izinhlobo zokudla ezibangela uhudo ziyehluka kubantu. Uma unokungabekezelelani kokudla, ukudla lokho kudla okukhethekile kungadala isifo sohudo noma indle engasebenzi.

Ubisi ne-gluten kungukungavumelani okuvamile kokudla.

Ukungabekezelelani kokudla ngokuvamile kuyimbangela yohudo olungapheli. Ezinye izimpawu zokungabekezelelani kokudla zibandakanya amajaqamba esisu noma ubuhlungu, ukuqunjelwa, negesi.

Ukungabekezelelani kokudla kwehlukile kokungezwani kokudla. Ukungezwani komzimba nokudla nakho kungadala isifo sohudo, kanye nemisipha, isikhumba esilumayo, isiminyaminya nokuqina komphimbo.

I-Malabsorption nayo ingadala isifo sohudo. Lokhu kulapho amathumbu amancane engakwazi ukuncela izakhamzimba ekudleni okudlayo. Okunye ukungabekezelelani kokudla kungadala i-malabsorption.

Lokho kusho, ukudla okuthile kungadala isifo sohudo nakubantu abangenakho ukungabekezelelani kokudla. Lokhu kuvame ukudla okuqukethe izinongo eziningi, izithako zokufakelwa, uwoyela, noma izikhuthazi zamakholoni.

Ukudla okuhlukahlukene kungadala isifo sohudo, ngisho nakubantu abangenakho ukungabekezelelani kokudla. Izimbangela ezithile ziyahlukahluka phakathi kwabantu.

1. Ukudla okubabayo

Ukudla okubabayo kungezinye zezimbangela ezivame kakhulu zohudo olubangelwa ukudla. Lokhu kungenzeka ikakhulukazi ngezinongo ezinamandla umzimba wakho ongazijwayele.

Upelepele we-Chili nama-curry blends yizona zinto ezijwayele ukwenzeka. Ikhemikhali ebizwa ngokuthi i-capsaicin inika upelepele ukushisa kwabo.

kukhombisa ukuthi ngenkathi i-capsaicin ingaba nezinzuzo ezahlukahlukene zezempilo, njengokuphulukisa ubuhlungu nesifo samathambo, kuyisifo esinamandla. ICapsaicin ingacasula ulwelwesi lwesisu ngesikhathi sokugaya.

Lapho idliwa kakhulu, i-capsaicin ingadala lezi zimpawu ezilandelayo:

• isicanucanu
• ukuhlanza
• ubuhlungu besisu
• isifo sohudo esivuthayo

Uma ukudla okubabayo kubangela uhudo, zama ukufaka ukukhahlela ekudleni kwakho ngezinongo ezingenayo i-capsaicin, njenge-mustard powder noma i-paprika egayiwe. Zivame ukuba meri esiswini.

I-capsaicin kopelepele ongayilimaza ingacasula uhlelo lokugaya ukudla. Lokhu kungadala uhudo oluvuthayo nezinye izimpawu ezingakhululekile.

2. Okufakwa esikhundleni sikashukela

Okufakwa esikhundleni sikashukela kufaka phakathi okokunandisa okufakelwayo (isb., I-aspartame, i-saccharin, ne-sucralose) nama-alcohol alcohol (isb., Mannitol, sorbitol, ne-xylitol).

Abanye ababambela ushukela bangaphazamisa uhlelo lokugaya ukudla. Eqinisweni, okunye ukudla okukuqukethe kunesixwayiso selebuli mayelana nomthelela ongaba khona we-laxative.

Ukudla noma ukuphuza iziphuzo ezinoshukela, ikakhulukazi, kungaba nomthelela we-laxative, kunciphise isifo sohudo negesi.

Uma usola ukuthi izinto ezingena esikhundleni sikashukela zibangela isifo sohudo, zama ukunciphisa. Ukudla okuvamile okuqukethe okokunandisa okufakelwayo kufaka:

• ushingamu
• Amaswidi nama-dessert angenashukela
• ama-sodas okudla
• ezinye iziphuzo zokudla
• okusanhlamvu okushukela okuncishisiwe
• ama-condiments anoshukela ophansi, njenge-cream creamer ne-ketchup
• ezinye izinto zokuxubha nokugeza umlomo

Izithako zikashukela ezibizwa ngokuthi ushukela utshwala zingaba nomphumela we-laxative. Hlola ilebula yezithako bese ubheka isexwayiso se-laxative.

3. Ubisi neminye imikhiqizo yobisi

Uma uthola ukuthi unesihlalo esivulekile ngemuva kokuphuza ubisi noma ukudla imikhiqizo yobisi, ungahle ungabekezelelani ne-lactose.

Abantu abaningi abazi ukuthi banokungabekezelelani kwe-lactose. Kuvame ukugijima emindenini futhi kungathuthuka kamuva empilweni.

Ukungabekezelelani kwe-Lactose kusho ukuthi umzimba wakho awunawo ama-enzyme wokudiliza ushukela othile ebisi.

Esikhundleni sokuwudiliza, umzimba wakho ulahla la shukela ngokushesha okukhulu, imvamisa ngendlela yohudo.

Kunezinto eziningi ezithatha indawo yobisi lwenkomo emakethe, kufaka phakathi:

• ubisi lobisi olungena-lactose
• ubisi lwe-oat
• ubisi lwe-alimondi
• ubisi lwesoya
• ubisi lwe-cashew

Ukungabekezelelani kwe-Lactose kuyimbangela evamile yohudo olungapheli. Uma unalesi simo, ukugwema imikhiqizo yobisi kufanele kususe isifo sohudo.

4. Ikhofi

I-caffeine esekhofi iyashukumisa. Kukwenza uzizwe uphapheme ngokomqondo, futhi kubuye kuvuselele uhlelo lwakho lokugaya ukudla. Abantu abaningi banokuhamba kwamathumbu ngemuva nje kwenkomishi yekhofi.

Ngokwe-International Foundation for Gastrointestinal Disorders (IFFGD), ukuphuza izinkomishi ezi-2-3 zekhofi noma itiye ngosuku kungadala uhudo.

Abantu abaningi futhi bengeza ezinye izikhuthazi zokugaya ukudla ekhofi labo, njengobisi, izinto ezithatha indawo kashukela, noma ukhilimu, okwandisa umphumela wesiphuzo sesiphuzo.

Kwabanye abantu, ngisho nekhofi eline-decaffeine lingashukumisa amathumbu ngenxa yamanye amakhemikhali akhona ekhofi.

Usebenzisa izinto ezithatha indawo yobisi, njengobisi lwe-oat noma ukhilimu kakhukhunathi, unganciphisa imiphumela yekhofi. Ngaphandle kwalokho, uma ucabanga ukuthi ikhofi lidala isifo sohudo, zama ukushintshela etiyeni eliluhlaza noma kwesinye isiphuzo esishisayo.

Ikhofi liqukethe i-caffeine, evuselela ukuhamba kwamathumbu. Ukungeza ubisi, ukhilimu, noshukela esikhundleni kungandisa umphumela wayo we-laxative.

5. Ukudla okuqukethe i-caffeine

Ngaphandle kwekhofi, okunye ukudla neziphuzo eziqukethe i-caffeine kungadala isifo sohudo noma indle engasebenzi.

I-caffeine ngokwemvelo ivela kushokoledi, ngakho-ke noma imiphi imikhiqizo enephunga likashokholethi ingaqukatha i-caffeine efihliwe.

Ukudla okuvamile neziphuzo eziqukethe i-caffeine kufaka phakathi:

• kola namanye amasoda
• itiye elimnyama
• itiye eliluhlaza
• iziphuzo zamandla
• ukhokho oshisayo
• ushokoledi nemikhiqizo enamakhokholethi

I-caffeine ivuselela uhlelo lokugaya ukudla. Ushokoledi ungumthombo ovamile ofihlekile we-caffeine.

6. UFructose

UFructose ushukela wemvelo otholakala esithelweni. Kudliwe ngokweqile, i-fructose ingaba nomthelela we-laxative.

Ukudla izithelo eziningi kungadala isifo sohudo ngoba lokhu kusho ukuthatha amazinga aphezulu e-fructose.

UFructose uyatholakala naku:

• amaswidi
• iziphuzo ezithambile
• izivimbelakuvunda

Abanye abantu bathola ukuthi banokuhamba kwamathumbu okuxegayo lapho izithelo nemifino emisha kutholakala kalula ezinyangeni zasehlobo.

Ukudla izithelo eziningi, noma okunye ukudla okuphezulu kwe-fructose, kungadala isifo sohudo.

7. Garlic no-anyanisi

Kokubili ugalikhi no-anyanisi aqukethe amajusi okuthi, uma ehlukaniswe yi-asidi esiswini sakho, akwazi ukukhipha amagesi futhi acasule amathumbu.

Ugarlic no-anyanisi ama-fructan, okuyi-carbohydrate umzimba okuthola kunzima ukugaya. Futhi ziqukethe i-fiber engancibiliki, engenza ukudla kudlule ohlelweni lokugaya ukudla ngokushesha.

Futhi ukudla okuphezulu kwe-FODMAP, okuyiqembu lama-carbohydrate angadala isifo sohudo kwabanye abantu. Izidakamizwa zotshwala, okukhulunywe ngazo ekuqaleni kwalesi sihloko, okunye ukudla okuphezulu kwe-FODMAP okungadala isifo sohudo.

Uma ufuna ukufaka u-garlic no-anyanisi ekudleni kwakho, zama ukuzama isilimo esidliwayo esinamagatsha anamanzi noma ifennel. Lokhu kunganikeza ukudla kwakho ukunambitheka okufanayo, kepha kube nengozi encane yohudo negesi.

Ugarlic no-anyanisi kuthiwa kunzima ukugaya, okwenza igesi nohudo.

8. I-Brokholi nekholifulawa

I-Broccoli ne-cauliflower yimifino ye-cruciferous. Bacebile ngezakhamzimba kanye nenqwaba yemifino yemifino.

Le mifino inezinzuzo eziningi zezempilo, kepha umgudu wokugaya ukudla ungaba nenkinga yokuwacubungula.

Uma ungakujwayele ukudla inani elikhulu le-fiber, ukukhonza okukhulu kungaholela ekuqunjelweni, igesi, noma kuhudo. Zama ukuqala ngezingxenye ezincane futhi wandise ukudla kwakho kwe-fiber kancane.

Ukudla okuphezulu kwe-fiber kungasiza ekunciphiseni uhudo futhi kunezinzuzo zempilo yakho yokugaya ukudla nenhliziyo. Funda ngezinzuzo zefayibha yokudla lapha.

Imifino yeCruciferous, kufaka phakathi i-broccoli ne-cauliflower, kunzima ukuthi umzimba wephule. Ukuzidla kunezinzuzo zezempilo, kepha kungadala ukungakhululeki kokugaya ukudla.

9. Ukudla okusheshayo

Ukudla okunamafutha, okunamafutha, noma okuthosiwe kunamafutha agcwele kanye namafutha asetshenzisiwe. Lokhu kudla kungadala isifo sohudo noma kwenze izimpawu zibe zimbi kakhulu. Lokhu kungenxa yokuthi umzimba unenkinga yokuwaphula.

Lokhu kudla kaningi kuqukethe inani elincane lomsoco, ngakho-ke umzimba kuncane ongakuthola kukho. Bajwayele ukudlula emzimbeni bese bephuma ngokushesha.

Ukudla okuvamile okuphezulu emafutheni agcwele kufaka:

• amazambane athosiwe
• inkukhu econsisa amathe
• ama-burger nobhekeni

Esikhundleni salokho, zama ukukhetha inkukhu eyosiwe, ama-turkey burger, noma izinketho zemifino lapho ufuna ukwanelisa izifiso zokudla okusheshayo.

Ukudla okunamafutha, okunamafutha noma okuthosiwe kunamafutha angenampilo okunzima ukuwagaya.

10. Utshwala

Ukuphuza utshwala kungaholela esitulweni esixekethile ngosuku olulandelayo. Lokhu kuyiqiniso ikakhulukazi lapho uphuza ubhiya noma iwayini.

Zama ukusika utshwala ubone ukuthi isifo sohudo siyaphela yini. Uma kunjalo, cabanga ukunciphisa ukuphuza kwakho utshwala ukuze unciphise ukungakhululeki kokugaya ukudla.

Ukuphuza utshwala kungaholela kuhudo ngakusasa.

Ukwelapha kanjani isifo sohudo

Uma unesifo sohudo, khumbula ukuphuza amanzi amaningi nokuvimbela ukuphelelwa amandla kwamanzi. Umzimba wakho ulahlekelwa ngamanzi amaningi kunokujwayelekile ngendle yamanzi.

Inani lamanzi olidingayo usuku nosuku liyahluka ngokuya ngobulili bakho, ubudala, izinga lomsebenzi, nokwakha kwakho, ngakho-ke azikho iziqondiso ezisemthethweni, kepha imithombo eminingi iphakamisa izingilazi eziyi-8 noma ngaphezulu zama-8-ounce ngosuku. Funda kabanzi lapha.

Ukudla ukudla okuthile kungasiza ekunciphiseni isifo sohudo. Ukudla okulandelayo kungasiza:

• Ukudla kwe-BRAT, okumelela ubhanana, irayisi, i-appleauce, ne-toast
• ukudla okungenamsoco okubandakanya ukudla okuthambile, okuphansi kwe-fiber njengobisi olunamafutha aphansi, okusanhlamvu okusetshenzisiwe, namaprotheni anciphile
• ukudla okuphansi kwe-fiber

Ubhanana ocebile nge-potassium ubumnene esiswini ulwelwesi futhi kukusiza ukumunca amanzi nama-electrolyte ongalahlekelwa ngenye indlela ngemfucuza.

Itiye elingenayo i-caffeine, elinamakhambi ne-ginger noma i-peppermint lingahle futhi lizolise amathumbu akho.

Uma udinga ukuthatha imithi ye-over-the-counter (OTC), kunokuningi ongakhetha kukho.

I-Loperamide (Imodium) ne-bismuth subsalicylate (i-Pepto-Bismol) yizithako ezisebenza kakhulu emithini esiza ukuqeda uhudo. Kodwa-ke, ungathathi imishanguzo ye-OTC yohudo uma izimpawu zakho zifaka phakathi umkhuhlane noma igazi esitokisini sakho.

Funda kabanzi ngamakhambi ohudo lapha.

Imvamisa ungalapha isifo sohudo ekhaya ngamanzi amaningi nokudla okune-fiber ephansi. Imithi iyatholakala.

Thenga ukwelashwa kwesifo sohudo

Imithi yokwelapha isifo sohudo namakhambi asekhaya ayatholakala ekhawunteni ezitolo zakho zezempilo nase-inthanethi.

• itiye likajinja
• itiye le-peppermint
• Imodium (loperamide)
• I-Pepto-Bismol (i-bismuth subsalicylate)
• imithi elwa nohudo

Ukubonana nodokotela nini

Uma unesifo sohudo esihlala njalo noma esingapheli, uma kungasiza ukubona udokotela. Bangakusiza ukuthi wazi ukuthi ngabe kuxhunyaniswe nokungabekezelelani kokudla noma ukuphazamiseka kohlelo lokugaya ukudla.

Uhudo oluhlala njalo lungaba wuphawu lwesifo samathumbu olucasulayo noma olunye udaba lwesisu olungalashwa.

Bheka udokotela uma ubona okulandelayo:

• isifo sohudo kaningi noma esingapheli
• ubuhlungu obukhulu besisu noma i-cramping
• izimpawu ezibucayi zokoma
• indle equkethe igazi noma ubomvu

Uma ungaqiniseki ukuthi yikuphi ukudla okubangela uhudo noma ezinye izimpawu zokugaya ukudla, ungahlomula ngokuzama ukudla kokuqeda.

Ukuze wenze lokhu, ususa ukudla okuthile ukuze ubone ukuthi izimpawu zakho ziyathuthuka yini. Lokhu kukusiza ukuthi wazi ukuthi ukudla okwehlukene kuthinta kanjani umzimba wakho.

Uma unesifo sohudo esingapheli noma esibi, noma ezinye izimpawu ezikhathazayo, bheka udokotela ukuze uthole iseluleko mayelana nezimbangela nezindlela zokwelashwa.

Okubalulekile

Ukudla okuningi okuvamile kungadala isifo sohudo. Lokhu kungaba ngenxa yokungabekezelelani kokudla, noma ngoba ukudla kucasula umgudu wokugaya ukudla.

Ukudla okuvamile okubanga isifo sohudo kufaka phakathi ukudla okubabayo, ukudla okuthosiwe noma okunamafutha, okobisi noshukela esikhundleni.

Uma usola ukuthi ukudla okuthile kubanga isifo sohudo, zama ukukukhipha ekudleni ukuze ubone ukuthi izimpawu zakho zokugaya ukudla ziyacaca yini.