Ukugcina idayari yokutya kungaba yindlela ebalulekileyo kakhulu yokuchonga ukuba unayo nayiphi na indlela yokutya kwisiphi na ukutya okanye uhlobo lokutya. Unokukhetha ukusebenzisa idayari yokutya ukufumanisa iimpawu zokubangela iimpawu zokugaya ukutya, ezifana nezo zibonwe kwisifo soxilongo (IBS) , okanye ukuvavanya ukuba ukutya okuthile kubangele iimpawu kwezinye iindawo zomzimba.
Nangona ukutya okwenyaniso okwenyaniso kunqabile, kukho ukuqonda okunyukayo kwendima yokunyamezela kokutya okanye ukukhathazeka kokutya ekuncediseni izibonakaliso ezivela kwiimeko ezingadliyo kunye nezinye iingxaki zempilo. Inzuzo yokugcina idayari yokutya kukuba kukunceda ukuba uchonge ngokuthe ngqo ukuba kukuphi ukutya okunokuba yingxaki kuwe, kunye nokukujonga kwezinye izinto ebomini okanye kwindawo enokuthi ibe negalelo kwimpawu zakho ezingafunekiyo. Iidayari zokutya zinokukunceda ukuqinisekisa ukuba awukhawulelanga ukutya okuthile okanye iiklasi zokutya ngokungadingekile.
Iidayari zokutya nazo zixhobo eziyimfuneko ukuba unesidlo sokuphelisa .
Indlela yokugcina iDayari yokutya
1. Fumana i-Notebook
Nangona kukho idayari yokutya / i-journaling apps ezifumaneka kwiidivayisi zakho eziphathekayo, ndiyakholwa ukuba le ngenye yeemeko apho indlela yokubhala ipolisi kunye nephepha elide elifanelekileyo lifanelekileyo. Into oyifunayo yincwadana encinane kunye neepeni onokuzigcina kunye nawe ngamaxesha onke.
Phezulu kwiphepha ngalinye, bhala ezi zilandelayo zihloko:
- Ixesha
- Iimpawu
- Ukutya ukutya (ukuba kukho)
- Ezinye Izinto
2. Gcwalisa iiBlank
Emva kwesidlo ngasinye, gcwalisa iikholomu ezifanelekileyo. Njengoko uluhlu lweempawu zakho, qinganisa ubunzima babo kwisikali se-1 ukuya ku-10. Ikholamu ethi "Ezinye Izinto" zirekhoda izinto ezinjengexinzelelo okanye ukukhathazeka ngokomzwelo okungathi kunokuba negalelo kwiimpawu zakho.
Khangela iipatheni
Ekupheleni kweveki nganye, jonga nayiphi na ipateni enokwenzeka okanye izinto ezinokubangela ukutya. Inqaku lokuphonononga kwi -Journal ye-American Dietetic Association ibonisa ukuba ukutya okunengxaki kubonakala ngathi kubangela iimpawu kwiintsuku ezintathu kwisithuba esincinane ezintathu.
4. Zama isidlo sokuphelisa
Emva kokuba ufumene ukutya okunokungxaki, landela ukutya kokunciphisa ixesha elibini ubuncinane kwiiveki ezimbini. Ngethuba lexesha lokuvavanya, vavanya ukuba ukupheliswa kukuchaphazelekayo kwimpawu zakho. Ukuba akunjalo, phindaphinda uphinde uqalise ukutya kwaye uphinde uvavanye umphumo kwimpawu zakho. Le nkqubo ingabonakala ngathi ithatha ixesha elide, kodwa mhlawumbi usebenze ne-IBS okanye ezinye iimpawu ezingapheliyo ixesha elide!
Iingcebiso zempumelelo
Ncoma ukuba nidle ukutya okuncinci, okutya rhoqo, ukuze unciphise imiphumo yomzimba wakho we- gastrocolic reflex kwisistim sakho sokutya . Le ngqungquthela ivuselela izithintelo zekoloni. Xa sidla izidlo ezinkulu okanye ezigcobileyo, iziphumo zalo mfanekiso ziye zaphakama, kwaye ngaloo ndlela zinokuba negalelo ekuguliseni inyama yokukhathazeka kungakhathaliseki ukuba yintoni ukutya okudliwayo.
Khangela iipatheni ngokubhekiselele kwinqanaba lexinzelelo kunye neempawu zakho. Ukuba ubona ubudlelwane, zifundise ezinye izakhono zokuphumla ukukunceda ukuthulisa inkqubo yakho.
Iintlobo zokudliwa kwezidlo
Ukongezelela kokuzama ukutya kokunciphisa uhlobo lokutya olulodwa, kukho ezinye iindlela ezicacileyo:
Ukuqothula kokutya
Kulo ndlela, uya kuphelisa ukutya okuye kwadityaniswa kakhulu nokukhathazeka kokutya kwithuba leeveki ezine ukuya kweebhozo. Xa ixesha lokuphelisa liphelile, uza kuphinda uvuselele kwakhona iqela lokutya ngalinye, ngokuchanekileyo, elinye ngexesha ngexesha lokuvavanya naziphi na iimpawu ezingafunekiyo. Le ndlela ingaba luncedo xa unamava engapheliyo ngokugaya, intlungu yomzimba, intloko yesifo kunye namandla, okungekho nto ebonakalayo.
Ukutya okugqithisiweyo ngokuqhelekileyo kule ndlela yokutya kunokufunyanwa kwinqaku elilandelayo:
Isidlo se-Low-FODMAP
Ukutya okuphantsi kwe-FODMAP kukutya kokuphelisa okusetyenziswa ukuphatha iimpawu ze-IBS. Kuquka ukupheliswa kokutya okuqukethe ii- FODMAP , i-carbohydrate eziboniswe ukuba zenze igalelo kwiimpawu ze-IBS. Kwisigaba sokuqala sokutya, uza kuphelisa zonke ukutya eziphezulu-FODMAP ekudleni kwakho. Esi sigaba sokuphelisa kufuneka sigcine iiveki ezimbini ukuya kweebhozo. Ekupheleni kwesigaba sokuphelisa, uza kuphinda uvuselele kwakhona ukutya okufakwe kwi-FODMAP ekudleni kwakho, ngexesha elinye ukuhlola ukukwazi kwakho ukunyamezela uhlobo lweFODMAP nganye. Injongo yesondlo se-FODMAP esezantsi kukutya ngokubanzi uluhlu lwezinto zokutya njengoko unako ngaphandle kokufumana ingxaki yokugaya.
Imithombo:
I-Heizer, W., i-Southern, S. & McGovern, S. "Indima yokutya kwiimpawu ze-Irritable Bowel Syndrome kuBantu abadala: Ukuhlaziywa okulandisayo" Umbhalo we-American Dietetic Association 2009 109: 1204-1214.
Whorwell, P. "Iimpawu zeDatari ye-Irritable Bowel Syndrome (IBS)" Imiba yezempilo ye-Digestive 2007 16: 6-7.