Izimo Eziyisi-8 Lapho Kufanele Ubonane Nodokotela Wokudla Okunempilo Ezingase Zikumangaze

-Delile

• Unenkinga yokudla ngokweqile noma ukudla okungokomzwelo.
• Ucabangela inqubo entsha yokwengezwa.
• Usebenza ishifu yasebusuku.
• Utholwe ukuthi une-cholesterol ephezulu.
• Ukhathele nge-IBS.
• Uhlela ukukhulelwa, ukhulelwe okokuqala, noma ubhekene nokungazali.
• Awukwazi ukulala ubusuku bonke.
• Usuzohlanganisa iminyaka engu-30, 40, noma engu-50.
• Buyekeza kwe-

Iningi labantu licabanga ngokubona i-dietitian ebhalisiwe lapho bezama ukunciphisa umzimba. Lokho kunengqondo ngoba bangochwepheshe ekusizeni abantu ukuthi bafeze isisindo esinempilo ngendlela esimeme.

Kodwa ama-dietitians afanelekile ukwenza okuningi kakhulu kunokukusiza ekudleni. (Eqinisweni, ezinye ziphikisana nokudla.) Eqinisweni, kunezinye izimo eziningi lapho zingenza impilo yakho *indlela* ibe lula okungenzeka ukuthi awukwazi ngisho nokuzazi. Nazi zonke izindlela ezingalindelekile abangakusiza ngazo, kusukela kuma-dietitians uqobo.

Unenkinga yokudla ngokweqile noma ukudla okungokomzwelo.

"Izikhathi eziningi, isizathu sokuthi udle ngokweqile noma uzitike sehlela ekudleni ibhalansi engalungile yama-macronutrients," kuchaza u-Alix Turoff, isazi sezokudla esibhalisiwe nomqeqeshi womuntu siqu. Ngamanye amazwi, uma udla ukudla okuyiwo wonke ama-carbs kanye namaprotheni amancane kakhulu noma amafutha, ungase uzizwe udla ukudla, kanti ukudla okulinganisela phakathi kwama-carbs, amaprotheni, namafutha kuzokushiya uzizwe unelisekile isikhathi eside. "Ungoti wezokudla obhalisiwe angakusiza ukuthi ulinganise ukudla kwakho ngendlela engakuholeli ekutheni udle ngokweqile."

Bangaphinde bakusize ukuthi udale imikhuba engcono ngokuphathelene nokudla futhi bangakukhomba endleleni efanele yomelaphi noma udokotela wengqondo uma bezwa ukuthi uyayidinga. Odokotela bokudla baqeqeshelwa ukwazi lapho umuntu edinga ukubonana nodokotela wengqondo ngezinkinga zabo zokudla, futhi basebenzisana kakhulu nabelaphi ukuze basize ekufinyeleleni ekujuleni kwazo, kusho uTuroff. (Okuhlobene: Inganekwane engu-#1 Ngokudla Ngokomzwelo Wonke Umuntu Odinga Ukukwazi Ngayo)

Ucabangela inqubo entsha yokwengezwa.

Kungumqondo omuhle ukubonisana nodokotela ngaphambi kokwenza ushintsho olukhulu lwendlela yokuphila, futhi uma ucabanga uhlobo olusha lokungezelela, kuwukuhlakanipha ukuxhumana ne-RD futhi.

Cabanga ngale ndlela: "Ukutshala imali esimisweni se-RD kungakongela imali eningi kwizithako umzimba wakho ongase ungazidingi," kusho isazi sokudla esibhalisiwe u-Anna Mason. Izazi zokudla zithande ukukusiza ulinganisele ekudleni kwakho futhi wandise impilo yakho ngokudla okuphelele kuqala, nezithako zekhwalithi kuphela uma kudingeka, kusho uMason. "Ngaphambi kokuba ugijimele ukuthola iphilisi lamakhambi lakamuva, thola i-RD ukuze unikeze wena kanye nempilo yakho okuqinile kanye." (I-BTW, yingakho omunye uchwepheshe wezokudla eshintsha umbono wakhe kuma-supplements.)

Usebenza ishifu yasebusuku.

Ukusebenza ebusuku kungaba nzima ukuzijwayeza, kodwa futhi kuza nezinye izingozi zempilo. "Izisebenzi zamashifu ebusuku noma ebusuku, njengabahlengikazi noma abasebenzi bezokwelapha, zisengozini enkulu yokukhuluphala ngokweqile, ukuba nesifo sikashukela, nomfutho wegazi ophakeme," kusho isazi sokudla esibhalisiwe u-Anne Danahy. Eqinisweni, ucwaningo lwakamuva luthole ukuthi abesifazane abasebenza ngamashifu basengozini engamaphesenti ayi-19 yokuba nomdlavuza, ikakhulukazi umdlavuza webele, we-GI nowesikhumba. "Ingcwethi yokudla ingakucebisa ngohlobo lokudla olunganciphisa ubungozi besifo / noma yisiphi salezo zifo, kanye nokusiza ekuhlelweni kokudla nasekukhetheni ukudla ozokudla uma amahora akho okuvuka evuliwe."

Utholwe ukuthi une-cholesterol ephezulu.

Yebo, kunemithi yalokho. Kepha ungakwazi ukwehlisa i-cholesterol yakho ngokushintsha kokudla. “Enye yezindlela ezingcono kakhulu zokwehlisa i-cholesterol ngokwemvelo iwukudla ukudla okunefiber ephezulu,” kusho isazi sezokudla esibhalisiwe u-Brooke Zigler. Isazi sezokudla singakusiza wenze uhlelo lokudla olunezela ekudleni okune-fiber ephezulu futhi lususe okunye ukudla ekudleni (njengamafutha agcwele). Zingakusiza nokuthi uqonde ukuthi yikuphi ukudla okunomthelela ku-cholesterol ephezulu, nokuthi ikuphi ongakudingi ukukhathazeka ngakho. Amaqanda, isibonelo, ake abhekwa njengemingcele kubantu abane-cholesterol ephezulu, manje abhekwa njenge-A-OK (ngamanani afanelekile vele).

Ukhathele nge-IBS.

"Isifo samathumbu esicasulayo singaba ameva ngokoqobo," kusho uMason. "Ngemuva kokuxilongwa kwe-IBS, udokotela wezokudla obhalisiwe kufanele abe ngukaputeni weqembu ekwelapheni lesi simo." Nakuba i-IBS ngezinye izikhathi iphathwa ngosizo lwe-dietitian e-US, akuyona indinganiso, kodwa ngenxa yokuthi izimpawu zibangelwa ukugayeka koshukela othize kakhulu, izazi zokudla zifaneleka ngokukhethekile ukuqondisa nokwengamela ukuqedwa nokuqaliswa kabusha koshukela ngamunye oyingqayizivele uyachaza. Le ndlela iqala ukubamba ezindaweni ezifana ne-Australia, enegciwane lokwelashwa okuhlanganyelwe kusuka ku-gastroenterologist kanye ne-RD yazo zonke iziguli zayo ze-IBS. "Ngale ndlela, iziguli eziningi ziyakwazi ukuthola ukulawula okusha phezu kwezimpawu zazo okudlula lokho okwenziwa yimithi yodwa", kusho uMason. Vele uqiniseke ukuthi ubheka i-dietitian egxile ku-IBS kanye nokudla okuphansi kwe-FODMAP.

Uhlela ukukhulelwa, ukhulelwe okokuqala, noma ubhekene nokungazali.

"Ngakho-ke abesifazane abaningi bathola isisindo esiningi kakhulu noma cha esanele ngenkathi besakhulelwe," kusho uTuroff. "Asikaze sifundiswe ngempela ukuthi izidingo zethu zishintsha kangakanani kusukela ku-trimester kuya ku-trimester, ngakho-ke lesi yisikhathi esihle kakhulu sokubona i-RD." Ngenkathi i-ob-gyn ingakunika imihlahlandlela yesisindo nokuthi ungadla malini ngaphambi, ngesikhathi, nangemva kokukhulelwa, isazi sokudla empeleni sizokusiza ukuthola ukuthi ungazifeza kanjani lezo zinhloso zesisindo nekhalori.

"Ingcwethi yakho yokudla nayo ingakusiza njengoba uphuma ekukhulelweni futhi ikunikeze namasu okunciphisa isisindo sokukhulelwa ngemuva kokubeletha," kunezela uTuroff. Izazi zokudla ezisebenza ngokukhethekile kule ndawo nazo zingasiza ngezinkinga zokuzala kanye nokulinganisa ama-hormone, usho kanje. (Ukuzibuza ukuthi ukudla kokuzala kuyinto yangempela yini? Sinezimpendulo.)

Awukwazi ukulala ubusuku bonke.

"Ukulala kudlala indima ebaluleke kakhulu emandleni nasempilweni yonke, kepha uma ungalali noma ulale cishe awucabangi ngomthelela wokudla ongaba nawo ekubambeni ama-zzz anele," kusho u-Erin Palinski-Wade, ingcwethi yezokudla ebhalisiwe futhi umbhali we I-Belly Fat Diet yama-Dummies. "Ukudla okuntula izakhamzimba ezisemqoka njenge-magnesium kukhonjisiwe ukuthi kuholele ekuqwashisweni, kuyilapho izakhamzimba ezithile ezizuzisayo ezifana ne-tryptophan zingasiza ekukhiqizweni komzimba we-hormone ekhuthaza ubuthongo i-melatonin." Isazi sokudla kungakusiza wenze ama-tweaks amancane ekudleni kwakho angathuthukisa ikhwalithi nobuthongo bakho, usho kanjalo. (Ngeminye imibono yokudla esheshayo yokulala, zama lokhu kudla okusiza ulale.)

Usuzohlanganisa iminyaka engu-30, 40, noma engu-50.

"Wonke 'umzimba' udinga ukulungiswa ngezikhathi ezithile, futhi iphuzu leminyaka eyishumi lihlala linengqondo," kusho uDanahy. "Iningi labantu liyabona lapho lishaya ama-30 ukuthi ngokuzumayo ngeke likwazi ukubaleka ngokudla ngendlela ebelidla ngayo eminyakeni engama-20." Kuyiqiniso lokho. I-Metabolism, ama-hormone, nezidingo zokudla okunempilo ziyashintsha njengoba sikhula, ngakho-ke kuhlale kungumqondo omuhle ukungena nge-pro pro yokudla lapho ungena eminyakeni eyishumi entsha.

“Inselelo enkulu engiyibona kumakhasimende ami wesifazane yilapho efinyelela eminyakeni yawo-50 kanye nenhlanganisela yobudala nokunqamuka kokuya esikhathini,” uyanezela. "Abesifazane abasebenza ne-RD lapho behlanganisa iminyaka engama-40 baba nemikhuba engcono yokudla nokuzivocavoca umzimba, futhi bazozuza kakhulu kulokho uma sebengena kuleyo minyaka eyishumi ezayo."

Buyekeza kwe-