Ingabe Ukudla Okungadliwayo Okusanhlamvu Kuphilile? Konke Odinga Ukukwazi

-Delile

• Kuyini ukudla okungenanhlamvu?
• Ungakulandela kanjani ukudla okungenamabele?
• Izinzuzo zokudla okungenanhlamvu
• Kungasiza ekwelapheni izimo ezithile zempilo
• Kunganciphisa ukuvuvukala
• Kwangathi kungathuthukisa ukulahleka kwesisindo
• Kwangathi kungehlisa amazinga kashukela egazini
• Ezinye izinzuzo ezingaba khona
• Amashansi angaba khona
• Kungakhuphula ubungozi bokuqunjelwa
• Kunganciphisa ukudla okunomsoco
• Kungaba imingcele engadingekile
• Ukudla okufanele kudliwe
• Ukudla okufanele sikugweme
• Imenyu yesampula
• Usuku 1
• Usuku 2
• Usuku 3
• Ukudla okulula okusanhlamvu
• Okubalulekile

Izinhlamvu ziyisisekelo ekudleni okuningi kwendabuko, kepha inani elikhulayo labantu liyaliqeda leli qembu lokudla.

Abanye bakwenza lokho ngenxa yokungezwani komzimba noma ukungabekezelelani, kanti abanye bakhetha ukudla okungenazinhlamvu ngomzamo wokwehlisa isisindo noma ukuthuthukisa impilo yabo.

Le ndlela yokudla kuthiwa inikela ngezinzuzo ezahlukahlukene zezempilo, kusuka ekugayweni okuthuthukile kuye ekunciphiseni ukuvuvukala namazinga kashukela egazini. Noma kunjalo, ingahle ibe nezingqinamba futhi ingahle ingalungeli abanye.

Lo mbhalo ubheka ngokusobala ekudleni okungenanhlamvu, kufaka phakathi izinzuzo zako kanye nezithiyo ezingaba khona.

Kuyini ukudla okungenanhlamvu?

Ukudla okungenakho okusanhlamvu kususa konke okusanhlamvu, kanye nokudla okutholakala kubo.

Lokhu kufaka okusanhlamvu okuqukethe i-gluten njengokolweni, isipelingi, ibhali, i-rye, ne-triticale, kanye nalokho okungenayo i-gluten efana nommbila omisiwe, amabele, irayisi, amabele, ne-oats.

Ngaphezu kwalokho, ngokungafani nommbila omusha, obhekwa njengemifino enesitashi, ummbila omisiwe ubhekwa njengokusanhlamvu. Ngakho-ke, ukudla okwenziwe ngofulawa wommbila nakho kuyakugwenywa.

Futhi, abanye abantu bangakhetha ukukhipha izithako ezisuselwa ezinhlamvini, ezifana nesiraphu yelayisi noma isiraphu yommbila ephezulu ye-fructose. Kodwa-ke, lokhu akuyona imfuneko eqinile yokudla okunjalo.

Ukudla okungenakho okusanhlamvu kususa konke okusanhlamvu, kufaka phakathi ukolweni, isipelingi, ibhali, i-rye, ummbila omisiwe, amabele, irayisi, ne-oats, kanye nokudla - futhi kwesinye isikhathi ngisho nezithako - okususelwa kubo.

Ungakulandela kanjani ukudla okungenamabele?

Ukulandela ukudla okungenanhlamvu, udinga ukukhipha konke okusanhlamvu, kanye nokudla okususelwa ezinhlamvini, ekudleni kwakho. Lokhu kufaka phakathi isinkwa, i-pasta, i-muesli, i-oatmeal, amakhekhe erayisi, okusanhlamvu kwasekuseni, amaqebelengwane namakhekhe.

Lokho kusho ukuthi, ukudla okuningi okungenakho okusanhlamvu kuvumela inani elincane lokuqamba amanga, njenge-quinoa, i-amaranth ne-buckwheat. Ama-pseudocereals angalungiswa futhi adliwe ngokufana nezinhlamvu, kepha awabhekwa njengezinhlamvu ngobuchwepheshe.

Ukudla okungenakho okusanhlamvu kungaba ngokwemvelo okuphansi kuma-carbs, kepha lokhu akuyona imfuneko. Labo abafisa ukufaka ama-carbs amaningi bangabathola ezithelweni, imidumba, nemifino enesitashi, njengamazambane, isikwashi, nommbila omusha.

Ayikho imikhawulo maqondana nokudla okungekho okusanhlamvu.

Ngakho-ke, ungafaka inyama eningi, inhlanzi, amaqanda, amantongomane, imbewu, ushukela, amafutha, noma ubisi ngendlela othanda ngayo - yize abagqugquzeli bokudla okungenazinhlamvu bathambekele ekudikibaliseni ukudla ukudla okusetshenzwe ngokweqile.

Ukudla okungekho okusanhlamvu kukhipha konke okusanhlamvu nemikhiqizo ekhishwe okusanhlamvu kepha kuvumela inani elincane lokukhohliswa. Zingafaka izithelo, imifino, inyama, amaqanda, ubisi, imidumba, amantongomane, imbewu, ushukela namafutha njengoba ufisa.

Izinzuzo zokudla okungenanhlamvu

Ukudla okungenakho okusanhlamvu kunganikela ngezinzuzo eziningana zezempilo.

Kungasiza ekwelapheni izimo ezithile zempilo

Ukudla okungenanhlamvu kuvame ukulandelwa yilabo abanezifo ezithile ezizimele, futhi izifundo eziningana zisekela ukusetshenziswa kwazo kulezi zimo.

Isibonelo, isifo se-celiac yisifo sokuzilimaza esithinta cishe i-1% yabantu baseNtshonalanga. Kubangela ukuthi umzimba wakho wenze iphutha nge-gluten, iprotheni kukolweni, njengosongo, ukuthumela amasosha akho omzimba ku-overdrive ().

Lokhu kungaholela ekuvukeleni kwamathumbu, nakho okungadala ukuswela okukhulu kwezakhi zomzimba nezinye izingqinamba zokugaya ukudla. Abantu abanesifo se-celiac kufanele bakhiphe konke okusanhlamvu okuqukethe i-gluten ekudleni kwabo (,).

Ngokufanayo, abanye abantu bayazwela kukolweni futhi kufanele bagweme konke ukudla okuqukethe. Abanye bangabekezelela i-gluten noma amanye amakhemikhali ezinhlanzini yize bengenaso isifo se-celiac noma ukungezwani nokolweni. ().

Abantu abanokungabekezelelani okunjalo kwe-gluten bavame ukubika izimpawu ezinjengobuhlungu besisu, ukuqunjelwa, ukuqunjelwa, uhudo, i-eczema, ikhanda elibuhlungu, noma ukukhathala lapho bedla okusanhlamvu futhi bangazuza ngokungabakhiphi ekudleni kwabo (,,,).

Ekugcineni, ocwaningweni lwamasonto ayisithupha kubantu abanezifo zamathumbu ezivuthayo (IBD), ngokulandela ukudla okungenamabele kuthuthukise izimpawu kuma-73% wabahlanganyeli ().

Kunganciphisa ukuvuvukala

Izinhlamvu zinganikela ekuvukeleni, okukholelwa ukuthi kuyimbangela yezifo eziningi ezingamahlalakhona.

Olunye uvivinyo lwe-tube-tube, lwesilwane nolwabantu luphakamisa ukuxhumana phakathi kokudla kukakolweni noma okusanhlamvu okwenziwe nsuku zonke nokuvuvukala okungapheli (,,).

Kodwa-ke, akuzona zonke izifundo ezivumayo ().

Ukuntuleka kokuvumelana kungachazwa ngohlobo lwezinhlamvu ezicwaningwe. Isibonelo, ngenkathi okusanhlamvu okucwengiwe kungakhuphula ukuvuvukala, okusanhlamvu okuphelele kubonakala kunethonya elincane kakhulu ekuvukeleni, futhi kwezinye izimo, kungakwehlisa (,,,).

Ngaphezu kwalokho, ukusika okusanhlamvu kungadala ukuthi abanye abantu bakhuphule ngokwemvelo inani noma izinhlobo zezithelo nemifino abazidlayo - zombili lezo ezingasiza ukunciphisa ukuvuvukala (,,).

Noma kunjalo, kubalulekile ukuthi uqaphele ukuthi okusanhlamvu okuphelele kunganikela ngezinzuzo zabo zokulwa nokuvuvukala. Ngaphandle kokuthi unesifo se-celiac, ukungezwani kakolweni, noma ukungabekezelelani kwe-gluten, kungenzeka ukuthi awudingi ukusika ngokuphelele okusanhlamvu ukuze ulwe ngempumelelo nokuvuvukala ().

Kwangathi kungathuthukisa ukulahleka kwesisindo

Ukudla okungenakho okusanhlamvu kungakhuthaza ukwehla kwesisindo, mhlawumbe ngoba ngokwemvelo akunakho okusanhlamvu okucutshunguliwe okutholakala kokudla okune-khalori eliningi, ukudla okungenamsoco njengesinkwa esimhlophe, i-pasta emhlophe, i-pizza, ama-donuts, amakhukhi, nezinye izinto ezibhakiwe.

Ngaphezu kwalokho, ukusika iqembu lonke lokudla ekudleni kwakho kunganciphisa ukudla kwakho kwekhalori kwansuku zonke, kudale ukusilela kwekhalori okudingekayo ukuze wehlise isisindo.

Kodwa-ke, ucwaningo lukhombisa ngokusobala ukuthi, inqobo nje uma udala ukusilela kwekhalori, uzokwehlisa isisindo sakho kungakhathalekile ukuthi ukudla kwakho kuqukethe okusanhlamvu. Eqinisweni, ubufakazi bubonisa ukuthi ukudla okusanhlamvu okuphelele kungakhuthaza ukuncipha komzimba futhi kukhulise imetabolism yakho (,,,).

Ngakho-ke, ukusika konke okusanhlamvu ekudleni kwakho akuyona imfuneko yokwehlisa isisindo.

Kwangathi kungehlisa amazinga kashukela egazini

Amabele ngokwemvelo acebile ngama-carbs.

Ngakho-ke, ukudla okunothile okusanhlamvu kungadala izinkinga kubantu abanenkinga enzima yokubhekana nenqwaba yama-carbs okudla, njengalawo anesifo sikashukela noma i-metabolic syndrome.

Izinhlamvu ezihlanjululwe, njengalezo ezitholakala esinkwa esimhlophe, i-pasta emhlophe, nokunye ukudla okuningi okusetshenzisiwe, kuyinkinga ikakhulukazi, njengoba kungenayo i-fiber.

Lokhu kubaholela ekugayweni ngokushesha okukhulu, ngokuvamile kubangele ukuphakama kwamazinga kashukela egazini ngemuva nje kokudla (,).

Lokho kusho ukuthi, okusanhlamvu okuphelele okune-fiber kungasiza ekuqiniseni nasekuvikeleni ama-spikes emazingeni kashukela egazini. Ngakho-ke, ukusika konke okusanhlamvu akuyona ukuphela kwendlela yokwehlisa amazinga kashukela egazini (,,).

Ezinye izinzuzo ezingaba khona

Ukudla okungenakho okusanhlamvu nakho kunganikela ngezinye izinzuzo zezempilo:

• Kwangathi kungathuthukisa impilo yengqondo. Izifundo zixhuma ukudla okuqukethe i-gluten nokukhathazeka, ukudangala, ukuphazamiseka kwemizwelo, i-ADHD, i-autism, ne-schizophrenia. Kodwa-ke, okwamanje akunakwenzeka ukwazi ukuthi ngabe okusanhlamvu kubangele lokhu kuphazamiseka (,).
• Kungasiza ukunciphisa izinhlungu. Ukudla okungenalo i-Gluten kungasiza ekunciphiseni ubuhlungu be-pelvic kwabesifazane abane-endometriosis, okuyisifo esidala ukuthi izicubu ezingaphakathi kwesibeletho zikhule ngaphandle kwaso (,).
• Kunganciphisa izimpawu ze-fibromyalgia. Ukudla okungenayo i-gluten kungasiza ekunciphiseni ubuhlungu obudlangile obutholwa abantu abane-fibromyalgia ().

Ngaphandle kwemiphumela yokuqala ethembisayo, kudingeka izifundo eziningi ukuqinisekisa le miphumela.

Kuyafaneleka futhi ukuphawula ukuthi eziningi zalezi zifundo zazibheka kuphela umphumela wezinhlamvu eziqukethe i-gluten. Abukho ubufakazi obuphakamisa ukuthi kuyadingeka ukuthi ukhiphe konke okusanhlamvu ekudleni kwakho ukuze uthole lezi zinzuzo.

Ukudla okungenakho okusanhlamvu kunganciphisa ukuvuvukala, kusize ekunciphiseni isisindo, futhi kuthuthukise ukugaya kanye namazinga kashukela egazini. Kungakhuthaza futhi impilo yengqondo futhi kunciphise izinhlungu kubantu abane-fibromyalgia noma i-endometriosis, yize kudingeka olunye ucwaningo.

Amashansi angaba khona

Ukudla okungenakho okusanhlamvu nakho kungahle kufike nezinciphisi ezithile.

Kungakhuphula ubungozi bokuqunjelwa

Ukudla okungenakho okusanhlamvu, ikakhulukazi okusanhlamvu okugcwele i-fiber, kunganciphisa ukudla kwakho i-fiber.

Izinhlamvu ezingalungisiwe zingumthombo omuhle kakhulu we-fiber engancibiliki. Lolu hlobo lwefayibha lengeza inqwaba kwizitulo zakho, lusiza ukudla ukuthi kudlule emathunjini akho kalula futhi kunciphise ubungozi bokuqunjelwa ().

Uma ulandela ukudla okungenanhlamvu, zama ukwandisa ukudla kwakho okunothe nge-fiber njengezithelo, imifino, imidumba, amantongomane nembewu ukwehlisa le ngozi ().

Kunganciphisa ukudla okunomsoco

Izinhlamvu eziphelele zingumthombo omuhle wezakhamzimba, ikakhulukazi i-fiber, amavithamini B, i-iron, i-magnesium, i-phosphorus, i-manganese, ne-selenium (,,).

Ngakolunye uhlangothi, okusanhlamvu okucutshungulwayo, okususwe i-bran kanye ne-germ, kushoda kakhulu i-fiber, amavithamini, amaminerali, nezinye izinhlanganisela zezitshalo ezizuzisayo ().

Ucwaningo lukhombisa ukuthi ukulandela ngokungadingekile ukudla okungekho okusanhlamvu kungakhuphula ubungozi bakho bokushoda kwezakhi zomzimba, ikakhulukazi kumavithamini B, insimbi, nokulandela umkhondo wamaminerali ().

Ungase ukwazi ukukuvimbela lokhu ngezinga elithile ngokwandisa ukudla kwakho ama-pseudocereals afana ne-quinoa, i-amaranth ne-buckwheat, ngoba lokhu kuvame ukuba nezakhi eziningi ezifanayo nezinhlamvu ezigcwele (,,).

Ngaphezu kwalokho, ukwandisa ukudla kwakho kokunye ukudla, njengezithelo, imifino, amantongomane, imbewu, imifino, inyama, inhlanzi, namaqanda, kungasiza ukuvala noma iziphi izakhi ezingasanikezwa okusanhlamvu.

Kungaba imingcele engadingekile

Yize ucwaningo lusekela izinzuzo zokungafaki okusanhlamvu okukhethekile ekudleni kwabantu abathile, ubufakazi bezinzuzo zokukhipha zonke iziphuzo ekudleni kwawo wonke umuntu abukho.

Futhi, izinzuzo eziningi ezixhunywe ekudleni okungenakho okusanhlamvu zingatholakala ngezindlela ezingadingi ukusika lonke iqembu lokudla.

Ngaphezu kwalokho, ukukhipha konke okusanhlamvu ekudleni kwakho kunganciphisa ukuhlukahluka futhi kwenze ukudla kwakho kube nemingcele engadingekile, zombili lezi zinto ezingenza le ndlela yokudla ingagcineki isikhathi eside.

Ngaphezu kwalokho, ukukhipha amademoni okusanhlamvu okungadingekile ngaphansi kokufihla impilo kungasebenza ukukhuthaza ukuzinza ngokweqile ekudleni okunempilo, okuvame kakhulu kubantu abane-orthorexic disordered bad behaviour ().

Ukudla okungekho okusanhlamvu kunganciphisa ukudla okunezakhamzimba, kwandise ubungozi bokuqunjelwa, futhi kube nzima ukukugcina esikhathini eside esizayo. Ukwenza amademoni ngokungadingekile ngezizathu zezempilo okushiwo nakho kungakhuthaza izindlela zokudla ezinobuthi.

Ukudla okufanele kudliwe

Lezi zigaba zokudla ezilandelayo zingafakwa ekudleni okungenanhlamvu:

• Izithelo. Zonke izinhlobo zezithelo ziyavunyelwa, noma zintsha, zomisiwe noma zifriziwe.
• Imifino. Lezi zingadliwa zingaphekiwe, ziphekwe, noma zifakwe kumasaladi noma kumasobho. Imifino enesitashi enjengamazambane, isikwashi, nommbila omusha zinhle, zinokudla okune-carb okunezinhlamvu.
• Imikhiqizo yezilwane enothe ngamaphrotheni. Lesi sigaba sifaka inyama, inhlanzi, ukudla kwasolwandle, amaqanda, nemikhiqizo yobisi efana nobisi, ushizi, neyogathi.
• Ukudla kwezitshalo ezinothe ngamaphrotheni. Imidumba, i-tofu, i-tempeh, i-edamame, i-natto, i-soymilk, i-yoghurt yesoya, nenyama ehlekisayo engenazo izithako ezisuselwa ezinhlamvini zingajatshulelwa ekudleni okungenanhlamvu.
• Amanga. Lokhu kufaka phakathi i-quinoa, i-buckwheat ne-amaranth.
• Amantongomane nembewu. Lokhu kufaka zonke izinhlobo zamantongomane nembewu, kanye nama-butters nofulawa owenziwe ngawo.
• Amafulawa angenasisekelo okusanhlamvu nokudla okwenziwe ngawo. I-almond, i-flaxse, i-chickpea, i-soy, i-lentil ebomvu, nofulawa kakhukhunathi, kanye nama-noodle, isinkwa, nezinye izimpahla ezibhakiwe ezenziwe ngazo, kuvunyelwe.
• Amafutha. Lokhu kufaka phakathi uwoyela womnqumo, ibhotela, uwoyela kakhukhunathi, ne-avocado oil.

Ungakhetha futhi ukufaka ama-marinade nokugqokwa kwesaladi njengamafutha angeziwe, kanye nezinto ezinoshukela, njengoshukela, isiraphu ye-maple, noma uju. Noma kunjalo, uyakhuthazwa ukuthi ugxile ekudleni okuphelele, okwenziwe kancane.

Ukudla okungenakho okusanhlamvu kuvumela ukudla okuningi, inqobo nje uma kungenakho okusanhlamvu. Lokhu kufaka izithelo, imifino, okusanhlamvu, inyama, inhlanzi, izinhlanzi zasolwandle, amaqanda, ubisi, ama-pseudocereals, amantongomane, imbewu kanye nezinhlayiya ezingekho okusanhlamvu.

Ukudla okufanele sikugweme

Ukudla okungenanhlamvu ngokuvamile akubandakanyi izigaba zokudla ezilandelayo:

• Izimpahla eziningi ezibhakiwe: izinkwa ezenzelwe okusanhlamvu, ama-bagel, ama-tortilla, ama-tacos, i-pizza, njll.
• Amakhekhe amaningi: ama-donuts asuselwa okusanhlamvu, amakhukhi, ama-croissants, ama-muffin, njll.
• Ama-noodle amaningi: i-pasta, i-rice noodle, i-ramen noodle, i-udon noodle, njll.
• Izinhlamvu zokudla kwasekuseni: muesli, oatmeal, ukhilimu kakolweni, njll.
• Amafulawa asuselwa okusanhlamvu: ufulawa wezinhloso zonke, ufulawa we-graham, ufulawa wamabele, nofulawa welayisi, kanye nakho konke ukudla okwenziwe ngazo
• Ukudla okuningi kokudla okulula: popcorn, crackers, muesli bar, crackers rice, njll.
• Izitsha eziseceleni zokusanhlamvu: irayisi, i-orzo, i-millet, i-couscous, i-polenta, njll.
• Ukushintshwa kwenyama okususelwa enhlameni: seitan, njll.
• Ezinye izindlela zobisi ezisekelwe okusanhlamvu: ubisi lwe-oat, ubisi lwelayisi, njll.

Ungase futhi ufune ukugwema iziphuzo ezidakelwa okusanhlamvu, okufana nobhiya, i-gin, i-whisky, i-sake, ne-Scotch, kanye nokudla okuqukethe izithako ezitholakala okusanhlamvu okufana nesiraphu yelayisi noma isiraphu yommbila ephezulu ye-fructose.

Ukudla okungenakho okusanhlamvu akufaki konke ukudla okuqukethe okusanhlamvu. Kunganciphisa futhi ukuphuza iziphuzo ezidakayo ezitholakala ezinhlamvini noma ekudleni okuqukethe izithako ezitholakala okusanhlamvu.

Imenyu yesampula

Nayi imenyu ejwayelekile yezinsuku ezi-3 efanelekile ekudleni okungenanhlamvu.

Usuku 1

• Ukudla kwasekuseni: iqanda noma i-tofu scramble enenqwaba yemifino kanye ne-brown hash eyenziwe ngokwenza
• Isidlo sasemini: isaladi ehlanganiswe nemifino oyikhethayo, i-amaranth ephekiwe, i-tofu ebhemayo, noma i-salmon, nokugqoka okusajingijolo
• Isidlo sakusihlwa: coconut-lime curry enezimfanzi noma i-tempeh enososo embhedeni welayisi ukholifulawa

Usuku 2

• Ukudla kwasekuseni: i-smoothie eyenziwe ngobisi (noma okunye okususelwa ezitshalweni, okungenamabele), umango ofriziwe, imbewu yefilakisi, isipinashi kanye nenqwaba yeprotein powder
• Isidlo sasemini: ithanga elihle, isanqante, nesobho lobhontshisi omhlophe kufakwe amantongomane e-cashew othosiwe
• Isidlo sakusihlwa: ubhatata obhakwe kuhhavini, ufakwe upelepele, ummbila omusha, ulethisi oqoshiwe, i-guacamole ne-salsa

Usuku 3

• Ukudla kwasekuseni: mini ibhulakufesi nesipinashi
• Isidlo sasemini: inyama engenama-bun noma i-veggie burger, egcwele upelepele othosiwe, i-hummus, ukwatapheya, nohlangothi lwesaladi le-pasta ye-buckwheat
• Isidlo sakusihlwa: ama-noodle avuthayo anezinyama noma isobho le-tofu Bolognese, amantongomane ophayini othosiwe, nemvubelo yeParmesan noma yokudla okunempilo

Ukudla okulinganiswa kahle okusanhlamvu kungabandakanya izithelo ezahlukahlukene, imifino, amantongomane, imbewu, nemidumba, kanye nenyama, inhlanzi, izinhlanzi zasolwandle, amaqanda nobisi.

Ukudla okulula okusanhlamvu

Nayi imibono elula elula kodwa enomsoco engenamabele okukuhambisa phakathi kokudla:

• izithelo ezintsha ngeyogathi
• ukuhlanganiswa komkhondo
• chia uphudingi
• abaqhekeki befilakisi abane-tapenade yomnqumo
• ama-smoothies
• amakinati angenazinhlamvu nemigoqo yezithelo
• ama-chip endala
• i-hummus nemifino
• ukudla okulula kwasolwandle
• ama-muffin ka-almond-ufulawa
• ama-apula chips
• nut ibhotela izithelo
• i-popsicles eyenziwe ngeqhwa eyenziwe ngeqhwa
• kakhukhunathi, usuku, namantongomane amabhola

Kunezindlela eziningi zokufaka ukudla okulula ekudleni okungenanhlamvu. Izinhlanganisela ezingenhla zingasetshenziswa ukukusiza ekuphakamiseni phakathi kokudla.

Okubalulekile

Yize ukukhawulela okusanhlamvu okuthile kungazuzisa izimo ezithile zezempilo, ukusika konke okusanhlamvu akudingekile kubantu abaningi futhi kungalimaza nempilo yakho.

Futhi, izinzuzo ezibekiwe zokudla okungenanhlamvu zivame ukutholakala ngezindlela ezingadingi ukusika lonke iqembu lokudla ekudleni kwakho.

Ngakho-ke, kufanelekile ukucabangela ukuthi ngabe lokhu kudla kukunikeza izinzuzo eziningi kunezibi ngaphambi kokuzama.