Izixazululo Ezingu-10 Zasekhaya Zezifo Eziyisibindi Esinamafutha

-Delile

• Amakhambi emvelo wezifo zesibindi ezinamafutha
• 1. Nciphisa isisindo esiningi
• 2. Zama ukudla kwaseMedithera
• 3. Phuza ikhofi
• 4. Yiba nomdlandla
• 5. Gwema ukudla okunoshukela ongeziwe
• 6. Khomba i-cholesterol ephezulu
• 7. Zama isengezo se-omega-3
• 8. Gwema ukucasula kwesibindi okwaziwayo
• 9. Buza udokotela wakho ngezithasiselo zikavithamini E
• 10. Zama amakhambi nezengezo
• Imithi yokwelashwa
• Okubalulekile

Isifo sesibindi esinamafutha yisimo esidala ukuthi amanoni akhe isibindi ngokuhamba kwesikhathi.

Kunezinhlobo ezimbili zezifo zesibindi ezinamafutha: uphuzo oludakayo nolungelona utshwala. Isifo sesibindi esinamafutha otshwala sibangelwa ukusetshenziswa kotshwala obunzima. Isifo sesibindi esinamafutha se-Nonalcoholic (NAFLD) asihlobene nokusetshenziswa kotshwala.

Yize imbangela ye-NAFLD ingaziwa, kuvame kakhulu kubantu abane:

• ukukhuluphala ngokweqile
• thayipha 2 sikashukela
• cholesterol ephezulu
• umfutho wegazi ophakeme

Okwamanje azikho izidakamizwa ezitholakalayo zokwelapha i-NAFLD. Izinguquko zokudla nezindlela zokuphila ziphakathi kwezindlela eziphumelela kakhulu zokwelapha lesi simo.

Ngakho-ke, yiziphi izinhlobo zokushintsha kokudla nezindlela zokuphila ezingasiza ngalesi simo? Qhubeka ufunde ukuze ufunde kabanzi.

Amakhambi emvelo wezifo zesibindi ezinamafutha

Uma une-NAFLD, khumbula ukuthi akuzona zonke izidlo nezithako ezinempilo ezinempilo kwesibindi sakho. Kubalulekile ukuxoxa nganoma yikuphi ukwelashwa okuhlukile nomhlinzeki wakho wezokunakekelwa kwempilo ngaphambi kokuzama.

1. Nciphisa isisindo esiningi

Umhlahlandlela we-2017 we-American Association for the Study of Liver Diseases (AASLD) ukhomba ukwehla kwesisindo njengengxenye ebaluleke kakhulu yokwenza ngcono ukuqhubekela phambili kanye nezimpawu ze-NAFLD.

Umhlahlandlela uncoma ukuthi abantu abane-NAFLD balahlekelwe phakathi kwamaphesenti ama-3 kuye kwayi-5 wesisindo somzimba wabo ukunciphisa ukwanda kwamafutha esibindini.

Iphinde ithi ukulahlekelwa phakathi kwamaphesenti ayi-7 kuye kwayi-10 esisindo somzimba kungathuthukisa ezinye izimpawu ze-NAFLD, njengokuvuvukala, i-fibrosis, kanye nesibazi

Indlela enhle yokwehlisa isisindo nokuyigcina ukuthatha izinyathelo ezincane ezibheke enhlosweni yakho ngokuhamba kwesikhathi. Ukuzila ukudla nokuzila ukudla ngokweqile imvamisa akunakugcinwa, futhi kungaba nzima esibindini sakho.

Ngaphambi kokuqala noma yiluphi uhlelo lokwehlisa isisindo, kubalulekile ukukhuluma nomhlinzeki wakho wezokunakekelwa kwempilo ukuze ubone ukuthi kukulungele yini. Isazi sokudla singakha uhlelo lokudla ukukusiza ukuthi ufinyelele imigomo yakho yokwehlisa isisindo futhi ukhethe ukudla okunomsoco.

2. Zama ukudla kwaseMedithera

Ucwaningo oluvela ku-2017 luphakamisa ukuthi ukudla kwaseMedithera kungasiza ukunciphisa amafutha esibindi, noma ngaphandle kokulahlekelwa isisindo.

Ukudla kwaseMedithera nakho kusiza ekwelapheni izimo ezivame ukuhlotshaniswa ne-NAFLD, kufaka phakathi i-cholesterol ephezulu, umfutho wegazi ophakeme, nohlobo lwesifo sikashukela esingu-2.

Lolu hlelo lokudla lugxile ezinhlotsheni ezahlukahlukene zokudla okutshalwe ezitshalweni, kufaka phakathi izithelo nemifino emisha nemidumba, kanye namafutha enempilo. Nasi ukubuka kafushane kokudla okufanele kugxilwe kukho:

• Izithelo nemifino. Hlela ukudla okuhlukahlukene: Zama amajikijolo, ama-apula, amawolintshi, ubhanana, amadethi, amakhiwane, amakhabe, imifino enamaqabunga, i-broccoli, upelepele, ubhatata, izaqathe, isikwashi, ukhukhamba, isitshalo seqanda notamatisi.
• Imidumba. Zama ukufaka ubhontshisi, uphizi, udali, ama-pulse nama-chickpeas ekudleni kwakho.
• Amafutha anempilo. Sebenzisa owoyela abaphilile, njengamafutha omnqumo e-virgin. Amantongomane, imbewu, ukwatapheya, neminqumo nakho kunenqwaba yamafutha aphilile.
• Inhlanzi nenyama engenamafutha. Khetha izinhlanzi kabili ngesonto. Amaqanda nezinkukhu ezinamafutha, njengenkukhu engenasikhumba kanye ne-turkey, kuhle ngokulinganisela.
• Izinhlamvu eziphelele. Sebenzisa okusanhlamvu okungasetshenziswanga nokusanhlamvu, okufana nesinkwa sikakolweni ophelele, irayisi elinsundu, i-oats ephelele, i-couscous, ipasta kakolweni ogcwele, noma i-quinoa.

3. Phuza ikhofi

Ngokusho, ikhofi linikeza izinzuzo eziningi zokuvikela isibindi. Ikakhulu, ivusa ukukhiqizwa kwama-enzyme wesibindi okukholelwa ukuthi alwa nokuvuvukala.

Ucwaningo olufanayo lubike ukuthi phakathi kwabantu abane-NAFLD, ukusetshenziswa kwekhofi njalo kunciphisa ukulimala kwesibindi.

Hlela ukuphuza izinkomishi ezimbili noma ezintathu zekhofi ngosuku ukunciphisa ingozi yesifo sesibindi. Ikhofi elimnyama kuyindlela engcono kakhulu, njengoba ingenawo amafutha noma ushukela ongeziwe.

4. Yiba nomdlandla

Ngokuya ngocwaningo oluvela ku-2017, i-NAFLD ivame ukuhlotshaniswa nokuhlala phansi. Ngaphezu kwalokho, ukungasebenzi kuyaziwa ukufaka isandla kwezinye izimo ezihambisana ne-NAFLD, kufaka phakathi isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo lwe-2, nokukhuluphala.

Kubalulekile ukuhlala usebenza uma une-NAFLD. Ngokusho kuka, umgomo omuhle wokuwudubula okungenani imizuzu engu-150 yokuvivinya umzimba ngokulingene ngesonto.

Lokho cishe imizuzu engama-30, izinsuku ezi-5 ngeviki. Akudingeki ukuthi udlale umdlalo noma uze uye ejimini ukuze uthole ukuzivocavoca umzimba okwanele. Ungathatha uhambo lwemizuzu engu-30, izinsuku ezinhlanu ngesonto.

Noma, uma ucindezelwe isikhathi, ungakwehlukanisa nokuhamba okuhamba phambili kwemizuzu engu-15, kabili ngosuku, izinsuku ezinhlanu ngesonto.

Ukuze uqale ukuzivocavoca umzimba, zama ukuhlanganisa ukuvivinya umzimba ngokulinganisela esimisweni sakho sansuku zonke. Hamba uye esitolo, hamba inja, dlala nezingane zakho, noma uthathe izitebhisi esikhundleni selifthi noma nini lapho ukwazi khona.

Imihlahlandlela futhi incoma ukunciphisa isikhathi osichitha uhleli emini.

5. Gwema ukudla okunoshukela ongeziwe

Ushukela wezokudla njenge-fructose ne-sucrose kuye kwaxhunyaniswa nokuthuthukiswa kwe-NAFLD. Ucwaningo oluvela ku-2017 luchaza ukuthi laba shukela banegalelo kanjani ekwakhiweni kwamafutha esibindini.

Izelelesi ezinkulu zifaka ukudla okuthengwe esitolo nokuthengiswa okusetshenzisiwe, okufana nalokhu:

• izimpahla ezibhakiwe, njengamakhekhe, amakhukhi, ama-donuts, amaqebelengwane namakhekhe
• uswidi
• ukhilimu oyiqhwa
• okusanhlamvu okunoshukela
• iziphuzo ezithambile
• iziphuzo zemidlalo
• iziphuzo zamandla
• imikhiqizo yobisi enoshukela, njengama-yogurts anephunga

Ukuthola ukuthi ngabe ukudla okuhlanganisiwe kuqukethe ushukela owengeziwe, funda uhlu lwezithako eziphakweni zomkhiqizo. Amagama agcina ngo- “ose,” kufaka phakathi i-sucrose, i-fructose ne-maltose, angushukela.

Omunye ushukela ovame ukungezwa emikhiqizweni yokudla ufaka:

• ushukela kamoba
• i-high-fructose corn syrup
• umnandi wamabele
• ijusi yezithelo ukugxila
• uju
• ama-molasses
• isiraphu

Enye indlela yokutshela ukuthi ushukela ungakanani entweni yokudla ukufunda ilebula lamaqiniso okunomsoco nokubheka inani lamagremu kashukela asenkonzweni yaleyo nto - aphansi, angcono.

6. Khomba i-cholesterol ephezulu

Ngokusho kwe-NAFLD yenza kube nzima ngomzimba wakho ukuphatha i-cholesterol yodwa. Lokhu kungalimaza i-NAFLD futhi kwandise ingozi yesifo senhliziyo.

Zama ukunciphisa ukudla kwakho izinhlobo ezithile zamafutha ukusiza ukulawula i-cholesterol yakho nokuphatha i-NAFLD. Amafutha okufanele agwenywe afaka:

• Amafutha anelisiwe. Lokhu kutholakala enyameni nasemikhiqizweni yobisi egcwele amafutha.
• Amafutha weTrans. Amafutha eTrans avame ukutholakala kuzimpahla ezibhakiwe ezicutshunguliwe, ama-cracker, kanye nokudla okuthosiwe.

Izinguquko eziningi zendlela yokuphila ezibalwe ngenhla - kufaka phakathi ukunciphisa umzimba, ukuhlala usebenza, nokudla ukudla kwaseMedithera - kungakusiza futhi ukuphatha i-cholesterol yakho. Udokotela wakho angase anikeze nemithi ye-cholesterol ephezulu.

7. Zama isengezo se-omega-3

Ezinye izinhlobo zamafutha zingaba yinzuzo empilweni yakho. Ama-omega-3 fatty acids ngamafutha e-polyunsaturated atholakala ekudleni okufana nenhlanzi enamafutha kanye namanye amantongomane nembewu. Ziyaziwa ukuthi zinenzuzo yempilo yenhliziyo, futhi zinconyelwa abantu abane-NAFLD.

Ukubuyekezwa kwezifundo zika-2016 kuphakamisa ukuthi ukuthatha isithasiselo se-omega-3 kunganciphisa amafutha wesibindi futhi kuthuthukise amazinga e-cholesterol.

Ekubuyekezweni, imithamo ye-omega-3 yansuku zonke isukela kumamiligremu angama-830 kuye kwangama-9,000. Khuluma nodokotela wakho mayelana nokuthi kufanele uthathe malini.

8. Gwema ukucasula kwesibindi okwaziwayo

Izinto ezithile zingabeka ukucindezeleka okweqile esibindini sakho. Ezinye zalezi zinto zihlanganisa utshwala, imishanguzo yokuthenga, namanye amavithamini nezithako.

Ngokusho, kungcono ukugwema utshwala ngokuphelele uma une-NAFLD. Ngenkathi ukuphuza utshwala ngokulinganisela kungaba nezinzuzo ezithile kubantu abaphilile, akucaci ukuthi lezo zinzuzo ziyasebenza yini kubantu abane-NAFLD.

Ngaphezu kwalokho, khuluma nodokotela noma usokhemisi ngaphambi kokuthatha noma imuphi umuthi wokuthenga, amavithamini, noma izithako, ngoba lokhu kungathinta isibindi sakho.

9. Buza udokotela wakho ngezithasiselo zikavithamini E

I-Vitamin E iyi-antioxidant enganciphisa ukuvuvukala okubangelwa yi-NAFLD. Ngokuya ngo-a, kudingeka olunye ucwaningo ukuqonda ukuthi ngubani ongazuza kulolu lwazi nokuthi kanjani.

Kumhlahlandlela wabo we-2017, i-AASLD incoma umthamo wansuku zonke wamayunithi angama-800 omhlaba wonke kavithamini E ngosuku kubantu abane-NAFLD abangenaso isifo sikashukela futhi baqinisekisile i-nonalcoholic steatohepatitis (NASH), ifomu eliphambili le-NAFLD.

Kunezingozi ezihambisana nalokhu kwelashwa. Khuluma nodokotela wakho ukuthola ukuthi i-vitamin E ikulungele yini nokuthi ingakusiza yini nge-NAFLD yakho.

10. Zama amakhambi nezengezo

Amakhambi akhonjwa, izithasiselo, nezinongo ezisetshenziswe njengezinye izindlela zokwelapha i-NAFLD. Amakhemikhali akhonjisiwe anemiphumela emihle empilweni yesibindi afaka i-turmeric, ubisi lwameva, i-resveratrol, netiye eliluhlaza.

Khumbula ukuthi lezi akuzona izindlela zokwelashwa ezivunyelwe ze-NAFLD, futhi zingaba nemiphumela emibi. Kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuthatha noma yimaphi amakhambi nezithako ze-NAFLD.

Imithi yokwelashwa

Okwamanje azikho izindlela zokwelashwa ezivunyiwe ze-NAFLD, noma kukhona ezinye entuthukweni.

Enye yezindlela zokwelashwa yi-pioglitazone, umuthi ovame ukunikezwa uhlobo lwesifo sikashukela sohlobo 2. Umhlahlandlela we-AASLD ka-2017 uphakamisa ukuthi i-pioglitazone ingasiza ekuthuthukiseni impilo yesibindi kubantu abanesifo sikashukela sohlobo 2 nangaphandle kwaso.

Ucwaningo oluningi ludinga ukwenziwa ukuqonda ukuphepha nokusebenza kwesikhathi eside kwalokhu kwelashwa. Njengomphumela, lo muthi unconywa kuphela kubantu abane-NASH eqinisekisiwe.

Okubalulekile

Izinguquko zokuphila nezindlela zokudla njengamanje yizindlela zokwelashwa eziphumelela kakhulu ze-NAFLD. Ukwehla kwesisindo, ukusebenza ngokomzimba, ukunciphisa ushukela, ukudla ukudla okunempilo, nokuphuza ikhofi ngezinye zezindlela ezingasiza ekuthuthukiseni izimpawu ezihambisana ne-NALFD.

Uma unale nkinga, qiniseka ukuthi usebenza eduze nodokotela wakho ukuze wakhe uhlelo lokwelashwa olwenzelwe wena olulungele wena.