Ukutya okugqwesileyo kukutya iSitashi esingafuniyo

Sonke siyazi malunga neenzuzo zezempilo zefayibha yokutya, kodwa kukho isondlo sokutya esiyinxalenye yefayibha yokutya, eye yafumana into emitsha kodwa ingafanelekanga. Isitashi esinqabileyo luhlobo lwesitashi esitholakala kwizidlo eziqhelekileyo ezifumana igama layo kwinto yokuba ayixhatshazwa ukugaya. Oku kuthetha ukuba idlula emathunjini akho amakhulu kwaye idibanisa ne-oh-ebaluleke kakhulu.

Ngokuqhelekileyo xa sicinga ngokutya kwe-starchy, sicinga ngezinto ezifana nesonka esimhlophe kunye ne-pasta. Ngelishwa, ezi zilwanyana ezinqabileyo zichithwa ngokukhawuleza, zithumela ushukela kwigazi lakho, zenza ukuba uzuze ubunzima kunye nokwandisa umngcipheko wakho wesifo sikashukela nesifo senhliziyo. Ngakolunye uhlangothi, ukutya okuqulethe isitashi esinganyangekiyo kudlula esiswini nasemathunjini amancinci ngaphandle kokungena emzimbeni. Xa ama-starches ekumelana nawo angena emathunjini akho amakhulu, atyiswa ngumzimba wakho wegciwane elikhupha izinto ezilungileyo kwimpilo yakho.

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Izinzuzo zezeMpilo zeSitashi eziMelanayo

Iingcali zenzululwazi ziqhutywe ziqhuba izifundo malunga neenzuzo zempilo zesitashi esingafuniyo. Bakhangele ukuba isitashi esinokumelana sinokuba luncedo kwimpilo yakho ngeendlela ezimbini:

Ulawulo lwesisindo: Uphando olusisiseko malunga nesihloko luqala ukubonisa iinkqubo zokuthi mhlawumbi ukutya ukutya okuqukethe isitashi ezingenakukwazi ukukunceda abantu ukuba banciphise ubunzima kodwa banokukunceda ukukhubaza izifo ezihamba kunye nokuzuza ubunzima, njengokuba:

• Izifo zengqondo
• Sikashukela
• Cholesterol ephezulu
• Isifo se-Metabolic syndrome

2. I-Colon Health: Ukongeza, Abaphandi bafumana ubungqina bokuqala obungabonisa ukuba ukutya ukutya okunomthi wesitashi onokumelana nako kunokuncedisa ukuba:

• Thintela umhlaza wekolon
• Ukuphucula iimpawu zesifo sobuthakathaka
• Khonza nje nge- prebiotics ukukhuthaza ukulinganisela okusemgangathweni kwintlambo yakho yamanzi
• Khusela kwi- diverticulitis

Kuzo zombini le mimandla, nangona kunjalo, akukho naluphi ubungqina obunzima balezi zibonelelo zezempilo.

Ingakanani Isitashi Esinamandla Ukuba Unokutya?

Uqikelelo malunga nokuba ungakanani umthamo onokumelana nawe kufuneka uchithe udidi ukusuka kwi-6 grams ukuya kuma-30 grams. Kulinganiselwa ukuba abaninzi baseMerika badla ngaphantsi kwama-5 amagremu ngosuku, ngokucacileyo kukho indawo enkulu yokuphucula! Njengoko ukwandisa ukutya kwakho, yenze ngokukhawuleza ukwenzela ukunciphisa amathuba okufumana igesi engafunekiyo kunye nokuqhaqha.

Qaphela: Ukuba unesifo sengqondo se-bladder (IBS) , izigqibo ezimbalwa zokuqala zi-IBS-friendly. Bonke abanye (abo babhalwe nge-asterisk) bangadinga ukuqaphela!

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1. Ibhanana

Ubhanana ngumthombo omnandi wesitashi esingaxhasi. Banobuninzi be-starch xa benako ukungavumi - umxholo wesitashi omelana nomncinci uyanciphisa njengoko i-bananas ivuthwa. Ukuba iibhanana eziluhlaza (ezingabonakaliyo) azikho izibheno ezinkulu kuwe, unokufumanisa ukuba unako ukunyamezela intsingiselo engcono xa ubabeka kwi- smoothie .

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2. Iipatata

Iibhatatesibeni zineyona nqanaba eliphezulu lokumelana nesitashi xa zikhuni. Kodwa musa ukucinga ukuba uya kulahlwa ukutya ukutya okungafunwa! Unako ukwandisa ukondla kwakho isitashi ezinqamlekileyo kwiifatates ukuba uzivumela ukuba zipholile ngaphambi kokutya.

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3. Ilayiti

Kuyafana neetatate, uya kwandisa intlanzi enokuxhatshazwa kwi-rizi ukuba uvumela irayisi ukuba ipholile ngaphambi kokuba uyidle. Amanqanaba e-starch anokuxhatshazwayo afana nokokuba irayisi yakho ekhethiweyo imhlophe okanye ibomvu.

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4. Iidyayi

Ukuphuculwa kokunyuka kwakho kwesitashi kwi-oats kuyinkathazo encinane. Ngelishwa, ukupheka i-oats emanzini, njengoko ininzi kuthi sijwayele ukwenza njalo ukwenza i-oatmeal, iyanciphisa umxholo wesitashi onqabileyo. Njengoko mhlawumbi ungafuni ukuyidla eluhlaza - xa umxholo wesitatshi unqabileyo uphezulu - ungazama ukuwagcoba ukuba ubone ukuba ngaba ukulungiselela kungabhenela. Oats otywetshiwe okanye otyunjwe ngetsimbi zizona zibhetele zakho ezinjengeemithombo zokhuni oluxhatshazelisayo.

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5. I-Plantains

I-plantains ephekiweyo, isisityambo semfuyo emininzi eshushu, iqukethe amanqanaba aphezulu okomashi. La manqanaba aphezulu afunyanwe kwimizi yesibini eluhlaza kunye nohlaza. Ukuba i-plantains ayilona nxalenye yokutya kwakho, unokufuna ukubenza bazame ukubona isizathu sokuba bathandwa kakhulu kwiinkcubeko ezininzi.

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6. Izikhuku

Ukuba iinkukhu, eziyaziwa njengeembotyi ze-garbanzo, aziyiyo inxalenye yesondlo sakho, unokufuna ukwazi ngezi ndawo zokuncedisa izondlo. Ziyimithombo emihle yefayibha yokutya, kunye namavithamini amaninzi kunye neemaminerali, kunye nokuba ngumthombo omuhle wesitashi esingaxhasi.

Akukho mfuneko yokuyidla eluhlaza! Izikhukuphu eziphekiweyo kunye / okanye ezikhuni ziqukethe amanqanaba aphezulu okomashidi onqabileyo. Unokufafaza i-chickpeas kumasaladi okanye ujabulele kubo njengesitya sokutya okanye i-snack.

Ukuba unayo i-IBS, uya kuvuyisa ukwazi ukuba i-chickpeas enamaqhekeza, ahlanjululwe kakuhle, acingelwa ukuba aphantsi kwi- FODMAP , ezo i-carbohydrates ezingabangela iimpawu ze-IBS. Qhubeka ugcine ubungakanani bakho bokukhonza kwi 1/4 indebe.

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7. Iilenti

Iilenti eziphekiweyo ngumthombo ogqwesileyo wesitashi esinganyangekiyo. Oku ku kongeza kwinto yokuba i-lentils isebenza njengomthombo omangalisayo weprotheni esekelwe kwisityalo. Unokonwabela i-lentils kwiisobho okanye kwiitya zokutya.

Ngokufana ne-chickpeas, i-lentils ingaba yi-IBS-friendly (umzantsi-FODMAP) xa ivela kwi-can, ihlanjwe kakuhle, kwaye ihlawulwe kwi-cup cup 1/2.

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8. Isonka

Izinketho ezahlukeneyo zesonka zinikeza amazinga ahlukeneyo omqolo wesitashi. Isonka sePumpernickel iqulethe amanqanaba aphezulu esitashi. Okumangalisa kukuba, isonka sinamathele kunye ne-pizza crusts banamazinga aphezulu ngokunjalo.

Ukuba unayo i-IBS, okukhethwa ngasentla kunokuba yingxaki kuwe ukuba usebenza ngokuthe ngqo kwiFructan yeFODMAP okanye iprotheni gluten . Ulungelelwaniso oluphezulu olungenakunqwenelekayo lokutya lwesitampu ngokuba unesithuthuthu sezonkuni okanye isonka se-sourdough isinkwa (esilungiselelwe ngokwesiko).

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9. Iifama ezihlaza

Iifolanga ezihlaza, nangona xa ziphekwe, ziyimithombo emihle kakhulu yesitashi esingaxhasi. Jabulela iifesi zakho ngeesobho okanye njengesitya esilula.

* Ngelishwa, iifayili ezihlaza zifunyenwe ziphakamileyo kwi-FODMAP GOS kwaye ngoko ingabangela ingxaki kubantu abane-IBS.

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10. Ubhontshisi *

Uninzi lweentlobo zeembotyi eziphekiweyo kunye / okanye zamanqwanqena ziyimithombo emihle yomthamo ongenamandla. Nangona kunjalo, amanqanaba aphezulu asemasikeni angagxinwa abonakala kwiimbotyi ezimhlophe kunye neembotyi zeentso. Unokuyonwabela iimbotyi zakho kwisobho, njenge-stand-alone side dish, okanye uxutywe nelayisi.

* Ubhontshisi ngokuqhelekileyo kukutya okuphezulu-FODMAP kwaye ngokunjalo kunokufaka isandla kwiimpawu zokugaya ukutya kubantu abane-IBS.

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Pearl Barley *

Iindlela ezininzi zokupheka ezisetyenziselwa ukusebenzisa ierley ukubiza i-pearl yebhali-ibhali apho i-husk yangaphandle isuswe khona. I-pearl yebhalile ngumthombo omuhle wesitashi esinganyangekiyo, kunye namanye amavithamini abalulekileyo kunye neemaminerali. Unokuyonwabela i-pearl yebhalile ngeesobho, iipilafs, okanye i-salads.

* I-pearl yebhalile ibonwa njenge-high-FODMAP yokutya ngenxa yokuba iqulethe amanqanaba aphezulu e-fructans kunye ne-GOS.

_Imithombo:

_{Birt, D., kunye. al. Isitashi esingavumiyo: Ithembiselelo sokuphucula impilo yezeMpilo " Intuthuko ekuNondleni 2013 4: 587-601.}

_{UMurphy, M., Douglass, J. & Birkett, A. "I-Starch Yokumelana ne-Starch Intakes e-United States" I- Journal ye-American Dietetic Association 2008 108: 67-78.}

_{I-Nugent, A. "Iipropati zezempilo ze-starch ezingaxhatshazi" I- Nutrition Bulletin 2005 30: 27-54.}

_{I-Tapsell, L. "Ukutya kunye nesifo se-metabolic syndrome: apho i-starch engamelana nayo ifanelekile?" IYunivesithi yaseWollongong Research Online}