Ungadla Kanjani (futhi ululame) ekudleni okuphansi kwefibre

-Delile

• Yini ongayidla ekudleni okuphansi kwe-fiber?
• Ukudla okuphansi kwe-fiber
• Izithelo ze-fiber ephansi
• Imifino ye-fiber ephansi
• Ukudla okufanele sikugweme
• Amathiphu wokudla okuphansi kwe-fiber
• Udinga indawo yokuqala? Zama le menyu.
• Kungani ukudla okuphansi kwe-fiber kuzuzisa?
• Ungaqala kanjani ukudla i-fiber futhi
• Yazi imicu yakho
• Okubalulekile

I-fiber yokudla yingxenye engagayeki yokudla kwezitshalo. Ukudla okuphansi kwe-fiber, noma ukudla okusele kwezinsalela, kukhawulela inani le-fiber oyidlayo usuku ngalunye ngokukhawulela ukudla okune-fiber eningi.

I-Fibre iyilungele impilo yakho, kepha kungahle kube nzima ngohlelo lwakho lokugaya ukudla ukucubungula ngezinye izikhathi. Ngenxa yalokhu, udokotela angancoma ukudla okuphansi kwe-fiber ukwelapha izinkinga zesistimu yokugaya ukudla, kufaka phakathi:

• i-irritable bowel syndrome (IBS)
• ukwelashwa
• Isifo sikaCrohn
• ukulunywa yizilonda emathunjini

Odokotela bangahle futhi bancome ukudla okuphansi kwe-fiber ukwelapha isifo sohudo kanye ne-cramping. Ungahle udinge ukulandela lokhu kudla ngaphambi kokuba ube ne-colonoscopy, ngemuva kwezinhlobo zokuhlinzwa, noma ngezikhathi ezithile zokwelashwa komdlavuza.

Inhloso ukunikeza uhlelo lwakho lokugaya ukudla ukuphumula. Ukudla okuphansi kwe-fiber kufanele:

• ukunciphisa inani lokudla okungadliwe okuhamba emathunjini
• yenza lula inani lomsebenzi owenziwa uhlelo lokugaya ukudla
• ukunciphisa inani lesitokisi esikhiqizwayo
• ukunciphisa ubuhlungu besisu, isifo sohudo, nezinye izimpawu

Ukudla okuphansi kwe-fiber kukhawulela inani lezakhi ozitholayo, futhi akuhloselwe ukunciphisa umzimba. Ngaphandle kokuqondiswa okufanele, indlela ongadla ngayo ingadala imiphumela emibi engahlosiwe futhi yenze izimpawu zibe zimbi kakhulu ngokuhamba kwesikhathi.

Abantu kufanele balandele kuphela ukudla okuphansi kwe-fiber ngaphansi kokuqondiswa uchwepheshe wezokunakekelwa kwempilo.

Funda kabanzi ukuze ufunde izindlela ezinempilo zokulandela ukudla okuphansi kwe-fiber.

Yini ongayidla ekudleni okuphansi kwe-fiber?

Imvamisa, ukudla okuphansi kwe-fiber kukhawulela ukudla kwe-fiber kuzungeze abesilisa nabesifazane. Iphinde inciphise okunye ukudla okungashukumisa umsebenzi wamathumbu.

Ukudla okwakha i-fiber fiber ephansi akuzona izinketho ezinhle kakhulu zempilo yesikhathi eside.

Isibonelo, isinkwa esiphelele sokudla okusanhlamvu sinezakhi eziningi zomzimba nezinzuzo zezempilo kunesinkwa esimhlophe, kepha okusanhlamvu okuphelele kune-fiber eningi, ngakho-ke abantu kulokhu kudla kufanele bakhethe isinkwa esimhlophe esikhundleni salokho.

Udokotela wakho uzoncoma ukuthi ulandele kuphela ukudla okuphansi kwe-fiber okwesikhashana - kuze kuphulukise amathumbu akho, isifo sohudo, noma umzimba wakho usululeme ekuhlinzweni.

Ukudla okuphansi kwe-fiber

• isinkwa esimhlophe, ipasta emhlophe, nelayisi elimhlophe
• ukudla okwenziwe ngofulawa omhlophe ocwengekile, njengama-pancake nama-bagel
• okusanhlamvu okuphansi kwefayibha, kushisa noma kubanda
• imifino ekheniwe
• imifino emisha, ngamanani amancane, uma iphekwe kahle
• amazambane ngaphandle kwesikhumba
• amaqanda
• imikhiqizo yobisi, uma umzimba wakho ungayicubungula kahle
• imithombo yamaprotheni, njengamaqanda, i-tofu, inkukhu nenhlanzi
• ibhotela lamantongomane akhilimu
• amafutha, kufaka phakathi uwoyela womnqumo, imayonnaise, umhluzi, nebhotela

Izithelo ze-fiber ephansi

• Iziphuzo zezithelo ezingenawo uginindela
• izithelo ezisethinini
• ikhathalophu
• ikhabe lezinyosi
• ikhabe
• umpe
• upopo
• amapentshisi
• ama-plums

Imifino ye-fiber ephansi

• imifino ephekwe kahle noma ekheniwe ngaphandle kwembewu noma izikhumba
• izaqathe
• ama-beet
• amathiphu we-asparagus
• amazambane amhlophe ngaphandle kwesikhumba
• intambo ubhontshisi
• ulethisi, uma umzimba wakho ungakubekezelela
• usoso katamatisi
• i-squash squash ngaphandle kwembewu
• isipinashi esimsulwa
• ijusi yemifino ehlungiwe
• Ukhukhamba ngaphandle kwembewu noma isikhumba, i-zucchini, ne-ulethisi osikiwe kulungile ukudla okuluhlaza

Gwema noma yikuphi ukudla owaziyo ukuthi umzimba wakho uzokuthola kunzima ukukugaya.

Uma udla ukudla okuphansi kwe-fiber, ukudla okuthile - njengokudla okubabayo - kungathinta uhlelo lwakho lokugaya ukudla kakhulu. Ungase futhi ufune ukugwema itiye, ikhofi, notshwala ngalesi sikhathi.

Ukudla okufanele sikugweme

• imifino eminingi eluhlaza ngaphandle kwelethisi, nekhukhamba
• imifino ethile, noma iphekiwe: i-broccoli, ukholifulawa, iklabishi, iswitzerland chard, i-kale kanye namahlumela eBrussels
• anyanisi nogalikhi
• isikhumba samazambane
• ubhontshisi, uphizi, nodali
• amantongomane, nembewu
• ezinye izithelo eziluhlaza nezomisiwe
• izinkwa zokusanhlamvu okuphelele, ama-pastas, noma okusanhlamvu, kufaka phakathi i-oatmeal, ifilakisi kanye ne-popcorn
• irayisi lasendle noma elinsundu
• noma yini ebabayo, ethosiwe, noma enzima
• inyama elungisiwe noma enzima

Amathiphu wokudla okuphansi kwe-fiber

Ngaphambi nangesikhathi sokudla okuphansi kwe-fiber, buza udokotela wakho nganoma yikuphi ukudla ozibuza ngakho. Bangakunikeza izeluleko ngohlobo lwecebo oluzosiza impilo yakho yonke futhi lubhekelele izidingo zakho ezithile.

Kungasiza futhi ukuhlangana nesazi sokudla ukuze uthole amasu wokudla athile kanye nokuholwa ekudleni ukudla okuphansi kwe-fiber.

Ukushintsha izinhlobo zezinhlamvu ozidlayo kuyisiqalo esihle sokususa i-fiber. Zama ukushintsha ukudla okusanhlamvu okuphelele kwemikhiqizo eyenziwe ngofulawa omhlophe noma ocwengileko esikhundleni salokho.

Uma ufika esitolo, funda amalebula bese uhlose ukugwema ukudla okungaphezu kuka-2 gramu wefayibha ngokukhonza ngakunye.

Yenza iphuzu lokugcina uketshezi lwakho oluphezulu luphezulu. Lokhu kuzokusiza ukuthi ugweme ukuqunjelwa ngenkathi usohlelweni lokudla.

Udinga indawo yokuqala? Zama le menyu.

• Ukudla kwasekuseni: Amaqanda aqhekeziwe, ubhontshisi obumhlophe obufakwe emanzini, nejusi yemifino.
• Isidlo sasemini: Isamishi lesaladi le-tuna emgqeni omhlophe ongasetshenziswanga onenkomishi yekhabe.
• Isidlo sakusihlwa: I-salmon enongwe kancane, eboshiwe namazambane acubuziwe.

Kungani ukudla okuphansi kwe-fiber kuzuzisa?

Ukudla okuphansi kwe-fiber kungasiza ukunikeza uhlelo lwakho lokugaya ukudla ikhefu. I-fiber, ngenkathi ijwayele ukuba nezinzuzo zezempilo, ithatha umzamo omkhulu ukuze umzimba wakho ugaye.

Udokotela wakho angancoma ukuthi uzame lokhu kudla isikhathi esifushane uma unokunye kokulandelayo:

• IBS
• Isifo sikaCrohn
• ukulunywa yizilonda emathunjini
• ukwelashwa
• isifo sohudo
• amajaqamba esiswini
• ukuqunjelwa
• ukucasuka noma ukulimala endaweni yokugaya ukudla
• ukuncipha kwamathumbu okubangelwa isimila
• ukululama ekuhlinzweni kwamathumbu, kufaka phakathi i-colostomy ne-ileostomy
• ukwelashwa kwamanje kwemisebe noma ezinye izindlela zokwelapha ezingathinta umgudu wamathumbu

Ungaqala kanjani ukudla i-fiber futhi

Uma usukulungele ukuqala ukwethula i-fiber futhi, kungcono ukwenza lokhu ngokunensa. Lokhu kusiza ukuvimbela imiphumela emibi engathandeki.

Khulisa ukungenisa kancane kancane ngo-5 amagremu wefayibha ngesonto. Ukwenza lokhu, zama ukwethula ingxenye encane yokudla okukodwa okuphezulu kwefayibha ngosuku.

Uma ukudla kungabangeli izimpawu, ungakungeza futhi ekudleni kwakho.

Ingakanani i-fiber oyidingayo isuselwa eminyakeni yakho nocansi. Ngokusho kwe-Academy of Nutrition and Dietetics, abantu abalandela ukudla okungama-2,000-khalori kufanele bathole inani elilandelayo le-fiber:

• Amagremu angama-38 ngosuku kwabesilisa abadala, no-30 amagremu ngemuva kweminyaka yobudala engama-50
• 25 amagremu ngosuku kwabesifazane abadala, nama-21 amagremu ngemuva kweminyaka yobudala engama-50

Indlela enempilo kakhulu yokuthola i-fiber iwukudla izithelo ezinezikhumba ezisele, imifino, okusanhlamvu okuphelele, ubhontshisi, amantongomane nembewu.

Yazi imicu yakho

Kunezinhlobo ezimbili ze-fiber:

• I-fiber encibilikayo. Lolu hlobo lwe-fiber lumunca amanzi ngesikhathi sokugaya, luphenduke into ethambile, efana ne-gel. Kwabanye, i-fiber encibilikayo ayinamathuba amancane okucasula umgudu wokugaya ukudla. Abanye bangabona ukwanda kwegesi, ukuqunjelwa, noma ukungaphatheki kahle ngoba ukudla okuningi okuncibilikile okune-fiber nakho kuqukethe imicu evutshelwayo noma ama-prebiotic adlisa amathumbu amabhaktheriya. Noma kunjalo, ngesikhathi sokudla okuphansi kwe-fiber, inani elincane le-fiber encibilikayo lingalunga. Ubhontshisi, i-oats, uphizi nezithelo ezisawolintshi kugcwele ifayibha encibilikayo.
• I-fiber engafakwanga. Lolu hlobo lwefayibha aluncibiliki esiswini, futhi izingcezu ezingagayiwe zingacasula isisu. Ngesikhathi sokudla okuphansi kwe-fiber, qaphela ikakhulukazi ukugwema ukudla okufana nokolweni ophelele, okusanhlamvu, nezikhumba zezithelo nemifino.

Okubalulekile

Abantu kufanele balandele kuphela ukudla okuphansi kwe-fiber ngaphansi kokuqondiswa uchwepheshe wezokunakekelwa kwempilo. Udokotela wakho uzokwazi ukukutshela ukuthi udinga isikhathi esingakanani ekudleni. Lokhu kuzoya ngesimo sakho noma isimo sakho.

Ngesikhathi sokudla okuphansi kwe-fiber, gwema ukudla okungenayo i-fiber engenakunyakaziswa futhi uqiniseke ukuthi uqaphele okuqukethwe kwe-fiber ekudleni okuhlanganisiwe.

Ukudla okuningi okuvunyelwe ekudleni kwe-fiber ephansi akunempilo kangako kunezinye izindlela eziphezulu ze-fiber. Lapho uqala ukudla ukudla okunefibre ephezulu futhi, kwenze kancane, futhi uma kungenzeka, buyela ekudleni okunempilo njengokusanhlamvu, okusanhlamvu nemifino.