I-10 Ininzi Yokutya Okuqhelekileyo

Abaphengululi ekugqibeleni baqinisekisa ukuba baninzi bethu bawaziyo ngeminyaka: Ukutya okuthethi nje akuvumelani nabanye abantu. Nangona ukutya kokutya kuqondwa kakuhle ngenxa yokuba ukuxilongwa ngokuqinisekileyo kungenziwa ngokusebenzisa ukuhlolwa kwegazi ngenxa yobuninzi bama-anti-IgE, ukukhathazeka kokutya kuwela kwindawo emnyama. Ukukhathazeka kokutya, okufana nokufumana iimpawu ezingafunekiyo emva kokutya ukutya ezithile, akulula kulula ukuyifumanisa, kodwa akuthethi ukuba bangabonakali ngokwenene. Kwaye zibonakala ziphakame.

Ukuchonga Ukukhathazeka kokutya Ngokutya okupheliswayo

Indlela efanelekileyo yokuchonga ukukhathazeka kokutya kukusetyenziswa kokutya kokunciphisa , kulandelwa "inselele" isigaba apho uqala ukuvelisa ukutya nokuvavanya iimpawu. Nangona le nkqubo ngokugqithiseleyo idlula ixesha lokuvavanya kwegazi, kubalulekile ukuqinisekisa ukuba uchonga ngokuchanekileyo ukukhathazeka kwakho, ukwenzela ukunciphisa umngcipheko wokutya ukutya okunqanda kakhulu.

Kuyo yonke inkqubo, uya kuthanda ukugcina idayari yokutya , njengeminye imiba efana nesimo sezulu, imizwelo, ukuzivocavoca, kunye nokuhamba kwimizi, zonke zinokuchaphazela ukusebenza kwakho kwesisu (GI) kunye nokugaya kunye neempawu ezipheleleyo. Kwakhona, gcinani engqondweni ukuba ukukhathazeka kokutya kunzima ukuphawula kwaye akunqabile ngokusongela ubomi.

Ukugqiba ukuba zeziphi ukutya ekunqumeni

Ngokuqhelekileyo, kunceda ukuqala ngokutya okubonakala kubangela inkxalabo kubantu abaninzi ngokubanzi. Unokukhetha ukwenza ukutya omnye ngexesha, okanye uzenze zonke ngokukhawuleza. Lawa awona matyala aphezulu:

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Iimveliso zederi

Kwabo abanomdla, iimveliso zobisi zingabangela ukuba isisu kunye neempawu zokuphefumula, kunye nokuphendula kwesikhumba. Kukho izizathu ezibini ezenza ntoni oku:

1. Abantu abaninzi banomdlavuza we- lactose . Oku kuthetha ukuba abanalo i-lactase eyaneleyo, i- enzyme yokutya okufunekayo ukugaya i-lactose yeshukela ekhoyo kwimveliso yobisi.

2. Imveliso yobisi iqukethe iprotheni ebizwa ngokuba yi-casein. I-Casein inokuba nzima ukugaya kwaye ingakhokelela ekusebenziseni ukungathandabuzeki kunye nokuvutha ngaphakathi kwenkqubo yokutya .

Ukuba ukhetha ukuphelisa iimveliso zobisi, ngoko uya kubandakanywa ubisi, ushizi, ibhotela, i-yogurt kunye ne-ayisikrimu. Olu luhlu luquka nayiphi na imveliso ephuma kubisi lweenkomo, iibhokhwe kunye neegusha.

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Amaqanda

Amaqabunga ahluke ngokugqithiseleyo ukuba abekho uluhlu oluphezulu lwezinto zokutya ezibangelwa ngabantwana. Nangona kunjalo, kukho iiprotheni ngaphakathi kwamaqanda abangela iimpawu ezingafunekiyo kwabanye abantu. Amaqanda abamhlophe baninzi kwezi proteins, kodwa ukuba uya kubandakanya amaqanda ekudleni kokutya, kukulungele ukuwaphepha ngokupheleleyo. Xa usuphelile amaqanda ekudleni kwakho ixesha elide, unokumelana neengqayi zeqanda kunye namaqanda omhlophe ngokwahlukileyo ukuvavanya nayiphi na indlela yokusebenza.

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Amanqatha

Amanqwanqwa ngokuqinisekileyo eluhlu lwezinto zokutya eziphezulu. Nangona ungenayo impembelelo yokumelana neengcawa, kusekho ithuba lokuba uyabakhathalela. Amanqwanqwa ayilona amantoni okwenyaniso kodwa ahlulwa njengemigqabi. Iimpawu zobuncwane be- peanut ziquka iimpawu zokuphefumula okanye iimpawu zokutya.

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I-Shellfish

Ngenxa yokuba i-shellfish ikwahlu lwezinto eziphezulu zokutya kubantu abadala, ingaba yinto efanelekileyo yokuzibandakanya ekudleni kokutya. I- reactivity ngenxa yeeprotheni ezifunyenwe kweli qela lezilwanyana zaselwandle. Imizekelo ye-shellfish iquka:

• Iimbaza
• Amakha
• Ilobster
• Oysters
• Scallops
• I-shrimp

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Abanyolukile

I-Gluten, iprotheni efunyenwe kwibhali, ngqolowa, kunye ne-rye, kufuneka ikhutshwe ngokupheleleyo ngabantu abanezifo ezinjalo . Nangona kunjalo, unakho uvelwano lwe gluten nangona ungenayo isifo se-celiac. Kukho ubungqina bokuba ubuninzi be-gluten bokuba yimbangela ye-IBS kwabanye abantu. I-anecdotally, i-gluten iyakrokrwa ukuba yinto ebalulekileyo kwiinkalo ezahlukeneyo zempilo kunye nokuziphatha.

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Umbona

Ngelishwa, ingqolowa yanamhlanje ayiyona ingqolowa okhokho bethu badla. Kwiphando lophando, ingqolowa iboniswe njengenye yezinto zokutya eziphezulu ukufaka isandla kwiimpawu ze-IBS. Into ekhohlisayo malunga nokuphelisa ingqolowa kukuba ngoku ixube lezinto ezininzi zokutya ezicutshungulwayo ngendlela ye-fructose ye-corn syrup. Uya kufuneka ufunde iilebula ngokucophelela.

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Soy

U-Soy useluhlu lwezilwanyana eziphezulu eziphezulu. Ngama-anecdotally, abantu abadala abadala babonisa iimpawu ze-IBS zokutya iimveliso ze-soy . Njengengqolowa, i-soy kunye neziphumo zayo zifumaneka kwiindawo ezininzi zokutya. Ngoko ke, njengengqolowa, ukuphepha isoya, kufuneka uqaphele ngokufunda iibhile zokutya.

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Inkomo, ingulube, kunye neMvana

Abanye abantu babika uvelwano kwizilwanyana zezilwanyana. Iingcali, oku kungakho ngenxa yendlela ininzi imfuyo ikhulile ngayo. Imfuyo ephakanyiswe ngokusemthethweni yanikelwa ingqolowa kunye ne-soy njengemithombo yokutya ephambili, ngokuchasene nokutyana ngotshani kwidlelo. Ukongezelela, ezi zilwanyana zinikezwa ngamahomoni kunye namayeza okubulala, zonke ezo zinokuchaphazela inyama oyidlayo.

Ukuba ucinga ukuba ezi zidlo ziyingxaki kuwe, unokuzama ukukhangela izilwanyana eziphakanyisiweyo kunye nokuqhuba umngeni wokutya esekelwe kwizilwanyana eziphakanyiswe kakuhle kwaye zondliwa. Ukongeza kwinto yokuba uya kudla inyama yezilwanyana ezinempilo, kukho ukucinga ukuba inyama evela kwizilwanyana eziphakanyiswe kakuhle iqulethe izinto ezintle kwimpilo yakho.

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Kofu

Abantu abaninzi babika ukuba ukusela ikhofi kuvuselela amathambo abo. Oku kunokuba yinto enhle kwabanye, kodwa kwabanye, iiprotheyini ezithile kunye neekhemikhali (i-salicylates) efunyenwe kwikofi ibonakala ifake isandla kwimpawu ezingenakufunwa.

Ukuba uya kufaka ikhofi kwiluhlu lokutya ukuze ugweme ekudleni kwakho ukutya, uya kufuna ukuzincama ngokukhawuleza ukukhusela i-cafeine.

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Ukutya okuphezulu kweFODMAP

I-FODMAP ziqinisekile i-carbohydrate efumaneka kwizidlo eziqhelekileyo ezinokuvutha, i-osmotic, kwaye zingabonakali kakuhle, zibangele iimpawu zokugaya abantu abathile. Ucwaningo lufumene ukuba emva kokutya okuphantsi kwe-FODMAP kunciphisa iimpawu ze-IBS malunga nama-75 ekhulwini zezilwanyana ze-IBS. Ukuba unayo i-IBS, enye indlela yokulandela ukutya okupheliswa ngokupheleleyo kukuqala ngokutya kokupheliswa kwe-FODMAP uze uqhube umngeni wokutya olandelayo.

> Imithombo:

> Barrett J, Gibson P. I-Oligosaccharides enokutsha, i-Disaccharides, i-Monosaccharides ne-Polyols (i-FODMAPs) kunye nokungahambisani nokutya kwe-Nonallergic: ii-FODMAP okanye iiKhemikhali zokutya? Uphuhliso lwezonyango kwi-Gastroenterology. 2012; 5 (4): 261-268.

> I-Heizer W, i-Southern S, ne-McGovern S. Indima yokutya kwiimpawu ze-Irritable Bowel Syndrome kubantu abadala: Ukuhlaziywa okulandelelanayo. Umbhalo we-American Dietetic Association . Julayi 2009; 109 (7): 1204-14. i-doi: 10.1016 / j.jada.2009.04.012.

> Mullin GE, Swift KM. Ikhompyutheni langaphakathi: Umkhombandlela wakho omhle weNtsholongwane yeMpilo enkulu . ENew York, NY: Rodale; 2011.

> Umalusi uS, Gibson P. I-Complete FODMAP Diet . ENew York, NY: Ingqiqo; 2013.