I-Fiber iyisisitshixo sokwenza izinto zihambele
Xa ufumana ukutyunjwa, ngokuqinisekileyo ufuna ukutya ukutya okuya kufumana inkqubo yakho. Into ebalulekileyo ekudleni okulungele ukubethelwa yi-fiber, kwaye uya kufumana ukuba ekutya okuvela kwizityalo.
Ukutya okugqwesileyo kukutya xa ugqityiweyo
Sebenzisa olu luhlu olukhawulezayo lokutya lwe-fiber, uze uphonononge ngokubanzi malunga nokuba kutheni oku kukutya kukuncedisa ukutyunjwa kwakho. Uzakufumana iindlela zokulinda kulabo abanokuthi bavelele ezinye zokutya kuloluhlu.
- Iintlobo: Iifuno, iiperesi, i-apricot, i-plums, ierbbib, i-rhubarb kunye ne-prunes zizinye zezityalo eziphezulu kakhulu. Ukuze ukhulise i-fiber, yidle i-peel ngokunjalo.
- Iingqolowa ezipheleleyo : I-Steer kude nomgubo omhlophe kunye nelayisi omhlophe kwaye ujabulele i-grains egciniweyo endaweni leyo, ebonelela ngefiber. Iintlobo zonke ziquka i-oats, irayisi ebomdaka, ingqolowa epheleleyo, i-quinoa, ibhali, neer rye.
- Imifuno : Ukuba uyadla amaqabunga, iziqu, okanye iingcambu, uya kufumana iifiber ezivela kwimifuno, kubandakanywa nesezikhumba zamazambane.
- Amantongomane : Ama-Walnuts kunye nee-alimondi ziya kwongeza i-fiber ekudleni kwakho.
- Imbewu : Zininzi iintlobo zembewu ziyimithombo ephezulu yefiber. Ungabongeza kwi-smoothies yakho okanye ufefe kwi yogurt okanye i-salads. I-Chia, i-flaxseeds yomhlaba, kunye ne-psyllium yizona zintlonelo.
- Ubhontshisi kunye nemigqabi (ngokuqaphela): Imifuno efana ne-chickpeas, i-soybean, i-lentils, iiimbotyi ze-navy kunye neembotyi zezintso ziyimithombo emihle yefiber. Nangona kunjalo, banalo idumela elizuzekileyo lokufumana i-gassy. Ukuba unesifo esilumkileyo esiswini (IBS), iimbotyi kunye nemifuno kuluhlu lwezinto eziphezulu zokutya zeFODMAP ezinokuthi zenze iimpawu ze-IBS zikhuni.
- Iti elimnandi : Itayi yemifuno eyenziwe nge-anise okanye i-fennel inokuba yindlela ephuculisayo yokunciphisa ukutyunjwa kwakho.
Kutheni iFiber ibancedisa xa unayo ukutyunjwa
Into engcono ongayenza ukuze unciphise ukutyunjwa kukunyusa ukwandisa ukutya kwakho kwefayibha yokutya. I-Fiber yinxalenye yezinto eziphathekayo ezingenakukugaya. I-Fiber iyanceda ukutyunjwa kuba isebenza kokubini idibanisa ubuninzi kunye nokuthoba kwi-stool.
- I-fiber ehlanjululwayo ibamba amanzi kwaye ibophe nge-acid acids, eyenza i-gel-like substance egcina izithambile zilula.
- I-fiber engenayo i-insuluble ayiyi kuchithwa emanzini, ngaloo ndlela ihlinzeka ngobuninzi kunye nomswakama kwi-stool.
- Zombini iintlobo zefiber zikulungele ukumbumba. Ekubeni ezo zombini iintlobo zifumaneka kuzo zonke izityalo zokutya, akufuneki ukuba uzame ukukhumbula ukuba zeziphi ukutya eziyimithombo efanelekileyo yefiber.
Nangona kunjalo, i-fiber kakhulu ngokukhawuleza ingaba nzima kwinkqubo yakho kwaye ingadibanisa kwiimpawu zegesi kunye nokubetha . Ngoko ke, ukwandisa ukutya kwakho kweziqhamo kunye nemifuno kancane. Ukunyanga ukunqandwa , kuyacetyiswa ukuba ukwandise i-fiber yakho intake ukuya kuma-20 ukuya kuma-25 amagremu ngosuku.
Ukuba unesifo esilumkileyo esiswini (IBS) ungasifumana ukuba inkqubo yakho ikwazi ukuphatha ukutya nge-fiber e-soluble .
IiFODMAP kunye ne-Gassy Foods
Ukuba unayo i-IBS, unokufuna ukuphepha ukutya okuphakamileyo kwi-carbohydrates encinci (ii-FODMAPs) , nokuba ngaba zilungile kwabanye abantu abanomqumbo. I-FODMAP i-carbohydrate efumaneka kwizidlo eziqhelekileyo ezifunyenwe ukuba zikhutshwe iimpawu ze-IBS.
Nangona ukutya iziqhamo kunye nemifuno kunokunceda ukunciphisa ukutyunjwa kwakho, ezinye zazo ziyaziwayo . Kungaba yinto efanelekileyo yokukhetha ukutya okungenakukwazi ukunika igesi kude kube yinkqubo yakho isebenza ngokulula. Xa ukugqithiswa kwakho okugqithiseleyo kudlulile, unokwandisa ukhetho lwakho lokuvelisa.
Iziqhamo ezigqwesileyo zokuBamba
Iintlobo zikhethwa kakhulu ngokunciphisa ukutywina. Uninzi luvela kumthombo ogqwesileyo wefayibha yokutya, kunye nokunikezela ngezinye izibonelelo ezinomsoco. Nangona kungekho nzululwazi olunzima kulo mbandela, unokufumanisa ukuba umzimba wakho uphendula ngokubhetele ngakumbi kwiziqhamo eziphekwe okanye ezomileyo, ngokuchasene nokugqithisa.
Nazi ezinye izithelo ezicingelwa ukuba zinceda ekunciphiseni ukudambisa.
- Apricots
- Blueberries
- Amakhiwane
- Amagilebhisi
- ikiwi
- Ipapaya
- Peaches
- Amapheya
- Ipanapula
- Plums
- Raspberries
- Ierberberries
Iinkqubo ezomileyo
- Apricots
- Imihla
- Amakhiwane
- Ukucinywa
- IRainins
Imifuno efanelekileyo kakhulu yokuBambisa
Ukutya okuninzi imifuno, kubandakanywa imifuno eluhlaza, enye yeendlela ezifanelekileyo zokugcina amathambo akho ahamba rhoqo. Ukongezelela ekufumaneni umthamo we-fiber, imifuno ifumaneka uluhlu olupheleleyo lwezondlo ezifanelekileyo zokutya kwakho kunye nempilo yonke.
Njengokuba kunjalo ngeziqhamo, unokufumanisa ukuba umzimba wakho uphendula ngendlela ekhululekile yokupheka kunokuba imifuno eluhlaza. Jabulela isobho semifuno esenziwe ngeendidi ezahlukeneyo zemifuno.
Imifuno elandelayo icingelwa ukuba iyinzuzo ekunciphiseni ukutyunjwa.
Yidla Imifuno
- Kale
- Ilethasi
- Ispinatshi
- Swiss chard
Gcwalisa Itafile Yakho Ngeemifuno
- Intliziyo yeArtichoke
- I-asparagus
- Ibrokholi
- ibrussels sprouts
- Ikhaphetshu
- IiKaroti
- Iimbotyi eziluhlaza
- Iifama
- Amazambane abomvu ngesikhumba
- I-squash
- Uzucchini
Iingqolowa Zonke kunye nokuqhawula
Ukutshintshwa kwimiqolo ecocekileyo efana nomgubo omhlophe kunye nelayisi omhlophe ukuya kugqitywa iindidi ziza kucatshangelwa ngabantu abaninzi ukuba benze ulungelelaniso malunga nokuxazulula imiba yokuqhaqha. Nazi ezinye izinto ezilungileyo zokutya okuziinkozo.
- Amaranth
- Ibhali
- irayisi emdaka
- Bulgur
- Oats
- IQuinoa
- Rye
- Ingqolowa ephelele
Qaphela: Ukuba unobungozi obungapheliyo, ungafuna ukuzama ukutya kokunciphisa zonke iinkozo ukuhlola nayiphi na impembelelo kwiimpawu zakho. Hlola kuqala ugqirha wakho kwaye qiniseka ukuba ulayishe kwi-fiber kuyo yonke imithombo echazwe kwezi slayidi.
Iifama ezona ziNtlekele zokuBamba
Enye indlela yokunciphisa ukumbathwa kukufikelela kwikomityu yokuthambisa itiye. Ukusetyenziswa kwamanzi okutsha kunokunceda ukuba inkqubo yakho isenze isenzo. I-tea eyenziwe kunye nemifuno eneempembelelo ze-laxatives ilungile. Iingqungquthela ezibini ezifanelekileyo zokuqhawula zi:
- Yenza i-tea: Le teyi yokunambitha i-licorice icingwa ukuba ineziphumo zombini kunye ne-antispasmodic.
- I-Fennel tea: I-licorice-ukunambitha, itiye ye-fennel icingelwa ukuba ikhawuleze ukuphambaniswa kwamathumbu, kunye nokusebenza njengesilathisi kunye ne-antispasmodic.
Amantongomane amahle kakhulu ekubambeni
Amantongomane ayimithombo emihle yefiber kunye ne-omega-fatty acids. Nazi ezinye izigqibo ezilungileyo zokufikelela kuzo xa uziqhayisekile:
- IAlmond
- Iinqabunga zaseBrazil
- Pecans
- IWalnuts
Imbewu Eyona Mveliso Yobuncwane
Kukho iintlobo ezimbalwa zeembewu ezicatshangelwa ukuba zinceda kakhulu ekunciphiseni ukunqanda.
- Imbewu ye-Chia : Le mibewu encinci ngumthombo omuhle wefayibha yokutya kunye ne-omega-3 fatty acids. Uwaphule emasaladi okanye uwafake kwi-smoothies.
- Imbewu ye-Fennel: Kucinga ukuba imbewu ye-fennel icingelwa ukunciphisa i-gas kunye nokuqhaqha, kunye nokuqhaqha.
- I-Flaxseed : Le mibewu encinci ye-nutty-flavored imfuneko yokufumana inzuzo kwiifiber zayo kunye ne-omega-3 fatty acids. Ingasetyenziselwa ekubhaka okanye eyongezwe kwi-smoothies.
- I-Psyllium : Kuninzi inkxaso yophando malunga nokusetyenziswa kwe-psyllium njengendlela yokunciphisa ukumbathisa okuwuthatha ukutyunjwa kwayo njengento eninzi yobisi.
Ukutya okugqibeleleyo kokuQinjwa
1. Iintlobo: Iiplisi kunye neepereyithi ziphatheka kakhulu.
2. I-Granola: Yenza igranola yakho ukunciphisa ishukela esongezelelweyo kwaye uqinisekise ukuba ungeze izityalo, imbewu, kunye neentonga onokuzinyamezela.
3. I-Hummus: Le ntlanzi e-fiber ephathekayo iphatheka kakhulu kwaye unokuyixhamla kunye neendwangu zemifuno eluhlaza ezifana ne-carrots okanye isilimo esidliwayo esinamagatsha anamanzi.
4. Amantongomane: Amantongomane aseBrazil, ama-pecans, kunye nama-walnuts ngokuqhelekileyo axhaswa yilo lonke.
5. Umxube womzila: Yenza yakho ukuqinisekisa ukuba udla ukutya okufanelekile. Unokongeza ezinye iisutyana, imbewu, i-tsokolate emnyama kunye neziqhamo ezomileyo (ukuba zinyamezeleke).
6. Iimifuno: Iiproti kunye nesiliva esidliwayo kuyimibhobho yeklasi.
Phuza ezininzi zamanzi
Yonke iseli emzimbeni wakho idinga amanzi ukuba isebenze ekusebenzeni kwayo. Ukuba awuthathi amanzi anele, umzimba wakho uya kuhlawula ngokukhupha amanzi emathunjini akho. Oku kunokubangela izigodo ezinzima ezifaka isandla ekubambeni. Phuza amanzi kulo lonke usuku lwakho. Uya kukwazi ukuba uphuze ngokwaneleyo ukuba umchamo wakho ucacile.
ILizwi
Xa unqumle, khumbula ukuba ukutya okuvela kwizityalo kukukhetha kwakho okulungileyo kukunceda izinto zihambele. Qiniseka ukuba uphuze iilazi ezilishumi elinesibhozo ukuya kwezi-10 zamanzi ezinkcenkceshelo ngosuku kunye nokusebenza kakuhle.
> Imithombo:
> Gibson P, uMalusi S. Ubungqina bokuSetyenziswa kweDetary of Symptoms Gastrointestinal Symptoms: Indlela yeFODMAP. Umbhalo weGastroenterology kunye neHepatology 2010 25: 252-258.
> Umalusi S, uLomer M, Gibson P. I-short-chain Chainhydrate kunye neengxaki zokusebenza ezixhamlayo ze- American Journal of Gastroenterology 2013: 108: 707-717.
> Ilayibrari yeSizwe ka-US yamayeza. Ukutyunjwa - Ukuzinakekela. MedlinePlus.