Kubalulekile ukwazi okokutya ngokurhudo . Kodwa kubalulekile ukuba ukwazi ukuba ungadli ntoni xa unesifo sohudo. Into yokugqibela ofuna ukuba uyenze ukukwenza izinto zibi nakakhulu ngokutya ukutya okunokuthi kwandise isisu sakho okanye kukubangela ukuba ube neenambuzane ezininzi zamathumbu. Ukwenza oko kunokukhokelela ekubandezelekeni.
Iimveliso zederi
Iqela lokuqala lokutya oza kulufuna ukuliphepha yilezo ezenziwe ngobisi. Nangona ungenayo i-lactose yokunyamezela , ingaba yinto efanelekileyo yokuphepha iimveliso zobisi kwithuba elithile emva kokuvalelwa kwesifo sohudo. I-diarrhea ingabangela ukunciphisa inani le-enzyme lactase. I-Lactase iyadingeka ukuze umzimba ugqibe i-lactose, iswekile efumaneka kwimveliso yobisi. Ukuba le "ushukela webisi" ayinakunqandwa, ingakhokelela kwimpawu ezongezelelweyo zegesi, ukubhubhisa, isicupunu kunye nesifo sohudo. Nazi ezinye izinto eziqhelekileyo zokutya i-lactose:
- Ubisi, ukhilimu
- Ushizi
- I-ice cream
- Ikrimu emuncu
Ukwahlula omnye kulo mgaqo yi-yogurt. Iiprobitics kwi yogurt zinokunceda ngokwenu umzimba wakho uphilise. Khetha i-yogurt ecacileyo kwaye unqamle abo baneeshukela ezingaphezulu.
Ukutya okutya
Ukutya okunomxholo ophezulu weoli kunako ukukhawuleza ukuphambaniswa kwamathumbu kwaye kubangele ukuphendulwa kwenkqubo esele ikhutshwe, ngokuqinisekileyo iqinisekisa ukuhamba okunye kuJohn.
Ngaloo ndlela uya kufuna ukuphepha ukutya oku:
- Ukutya okomhlaza
- Ukutya okukhawulezayo
- Ukutywa kwamanzi okutya
- Ukutya okugqityiweyo kwiigrafu
- Ukutya okunamafutha
- Ukutya okuthosiweyo
Ukhetho olulungileyo luquka iprotheni ephilileyo, njengenkukhu emhlophe yenyama okanye i-turkey, okanye isobho se-broth-based.
Ukutya okuShukela
Ezinye izithandwa ezinobumba kunye nabangeneleli beeshukela banokuchaphazeleka, kunye negalelo kwigesi kunye nokucima. Ngoko de uziva ulunge, kulungile ukuphepha:
- Soda yesidlo
- Candy ezamahala
- Ijamu elingenashukela
- Iipakethi zokutshintsha i-Sugar zekhofi kunye neyeyi
Ukutya kweGesi
Ukutya okunye kunomxholo ochanekileyo wokunyusa igesi yamathumbu okubangela ukuba uhanjiswe. Ngaloo ndlela uya kufuna ukupheka ukutya kokutya kwaye ukhethe ukutya okungekho gassy de ukuva ukuba isisu sakho sele siphelile.
Nantsi imimiselo yemifuno engcolileyo kunye nemifuno. Unokufuna ukunqumla ezi zide ude uzive ungcono.
- Iimbotyi
- Ibrokholi
- Ikhaphetshu
- Icauliflower
- Anyanisi
Ezinye izigqibo ezingcono zibandakanya imifuno enamagqabi njengepinashi, ubhontshisi obuhlaza kunye ne-zucchini.
Nayi imimiselo yezinye iziqhamo ezinqabileyo. Kwakhona, unokufuna ukunqumla ezi zinto kude kube lula izinto.
- Peaches
- Amapheya
- Plums
- Iziqhamo ezomileyo (i-apricot, i-prunes, ivenkile)
Ukuba ucinga indlela yakho yokutya isisityalo, ungafuna ukuzama i-blueberries, i-strawberries, i-honeydew okanye i-citantoupe, kunye ne-ananas.
Utywala, iCafinine kunye noTywala
Abantu abaphilileyo, iziyobisi ezinobumba, i-caffeine kunye ne-carbonation azibangela ukuba uhudo luvame. Nangona kunjalo, elowo unako ukukwazi ukuba ngumntu ongenamdla , kwaye ngoko ke mhlawumbi unokuphepheka kude kube yindlela yakho yokubuyela kwizinto eziqhelekileyo.
Musa ukufikelela kwi-soda ephangaleleyo. Nangona ugogo wakho usenokuba wenza eso siphakamiso, izixhobo kwi-soda zingenza izinto zibe zibi nakakhulu. Ukhetho olulungileyo luya kuba yisisombululo sokuvuselelwa ngomlomo, njengePedialyte, okanye amanzi alula. Xa unesifo sohudo, kubalulekile ukuzalisa izikhukhula ezilahlekileyo ezihamba ngokuphindaphindiweyo, ngoko ukusela!
Ukutya okungaphephile
Ingaba unesifo sohudo okanye awukho, kufuneka uhlale uqinisekisa ukuba udla ukutya okuye kwahlanjwa ngokukhuselekileyo, kulungiselelwe kwaye kugcinwa. Ukutya okungekho ukulungiswa ngokukhuselekileyo kwaye kugcinwe kukubeka engozini yesifo esibi kakhulu esiswini.
Njalo ugcine ukucoceka kokutya okulungileyo:
- Geza izandla ngokucokisekileyo ngaphambi kokulungiselela okanye ukutya ukutya.
- Geza ngokupheleleyo iintlobo kunye nemifuno eluhlaza.
- Ukucoca ukulungiswa kokutya kunye namanzi asetsheni asetsheni ngaphambi nangemva kokusetyenziswa.
- Ukupheka ukutya konke ukushisa kwangaphakathi kwe-160 F.
- Ifriji okanye iqhwala emva kokutya.
Ukutya okuphezulu-FODMAP
Ukuba isifo sohudo sinento ejongene nayo ngenxa yokuba unesifo sohudo-esilumkileyo sisifo se-bowel syndrome (IBS-D), unokufuna ukuphepha ukutya okuphakamileyo kwi- FODMAP xa ufumana ukutshatyalaliswa okusebenzayo. I-FODMAP i-carbohydrate efumaneka kwiindawo ezininzi eziqhelekileyo eziye zaboniswa ukuba zibangele iimpawu kubantu abane-IBS. Unokufuna ukunika ukutya okuphantsi kwe-FODMAP uzame ukubona ukuba oko kuzisa iimpawu zakho phantsi kolawulo.
> Imithombo:
> "I-Diarrhea" I-National Digestive Diseases Information Clearinghouse (NDDIC)
> UMir J & Gibson P. "Ukutya okuphantsi kwe-FODMAP yokuPhatha kwe-Irritable Bowel Syndrome kunye nezinye izifo ezixhamlayo" Gastroenterology & Hepatology 2013 9: 450-452.
> "Xa Unesifo sohudo e-US National Library of Medicine Medline Plus