Chikafu cheBRAT chidimbu chebhanana, mupunga, applesauce, uye toast. Zvinoita sezvinofinha here? Hongu, asi chirongwa chekudya hachirevi kuti chinonakidza, uye hachirevi kukubatsira kuderedza uremu. Pane kudaro, yakagadzirirwa kurwisa kusagadzikana kwezvinetso zvekudya. Zvisinei, nyanzvi dzava kuona sechinyakare chekudya.
Chii chinonzi BRAT Diet?
Ko munhu aingogumira pakudya ega mabhanana, mupunga, applesauce uye toast? Chinangwa chekudya kweBRAT ndechekuderedza kusagadzikana kwezviratidzo zvemudumbu zvakadai sekusvotwa, kurutsa, uye manyoka.
Nechinyakare, chirongwa chekudya chaifungidzirwa kubatsira kudzora zvikamu zvakanyanya zvemanyoka nekuti inoumbwa neakaderera-fiber chikafu chine hukama. Kutenda kwaiva ikoko tendera ura 'kuzorora' kubva kubasa rekugadzira faibha uye kusanganisira chikafu chinogona kubatsira kusimbisa chituru chako (applesauce ine pectin uye mabhanana ane isingagadzirwe starch), inogona kupfupisa nguva yekubuda kwemanyoka.
Kudya kwemhando iyi kwakakurudzirwawo kune vanhu vakambonzwa kusvotwa kana kurutsa uye vave kutangazve kudya chikafu chakasimba. Zvokudya izvi zvinoonekwa sezviri nyore kugaya, sezvo zvakatsetseka mukugadzirwa, zvisinganakidze, uye zvishoma mufiber.
Ngozi dzerudzi urwu rwekudya
Pasinei nekuve pamaradhi evanachiremba kubva kuma1950, kudya kweBRAT hakuchakurudzirwi panguva yekupora kubva pakurutsa kana manyoka, maererano nechinyorwa chaJanuary 2004 muEmergency Medicine News. Uku kurambidzwa kwekudya isarudzo yakasarudzika nekuti ndizvo kuderera kweprotein, mafuta uye simba, iyo isingaite chinhu kusimbisa kupora kwemuviri kana kuti immune system.
Uchapupu chaihwo hunoratidza izvozvo haina kupfupisa nguva yezvikamu zvemanyoka akanyanya. Muchokwadi, zvakapesana ndezvechokwadi: kana munhu ane manyoka adzorerwa mvura, chirwere chemanyoka chinoita sechipfupi kana uchidyisa chikafu chakajairwa, chinovaka muviri chakakwana kana chichienzaniswa nekurambidza kudyiwa kwenguva yakareba.
Kudya kweBRAT kunonyanya kukanganisa vanhu vari kukura uye vanoda simba rakakwana, kusanganisira vana uye vakadzi nhumbu Zvakare, zvose zvinodzokera kune chokwadi chokuti mabhanana, mupunga, applesauce, uye toast hazvipi mavitamini nemaminerari akakwana. Iyo haina macalorie, mapuroteni, mafuta, faibha, iron, calcium, zinc, vhitamini A, vhitamini B12, uye mamwe makiyi mamicronutrients.
Izvi zvinonetsa nekuda kwezvikonzero zviviri. Kutanga, kudya kusina kukwana kunogona kuwedzera manyoka nekukanganisa kushanda kwematumbo munguva pfupi. Uyewo, nekufamba kwenguva, kushaya zvokudya zvinovaka muviri kunogona kukanganisa kukura nekukura kwevana.
Nzira yekudzivirira sei manyoka pasina kudya kweBRAT?
Kana manyoka ndiro dambudziko rako guru, pane zvakawanda zvinogadziriswa zvaunogona kuita pakudya kwako kuti ubatsire kuchengetedza zvinhu nguva dzose.
Inwa mvura
Zvimwe zvezvinonyanya kunetsa nemanyoka asingaperi kurasikirwa kwemvura uye kupera simba. Rangarira, mvura yakakwana yemuviri yakakosha kune zvese kubva musero kushanda uye kugaya kusvika kune tembiricha kudzora uye kudzora kweropa, maererano neHarvard Health Publishing.
Panzvimbo pekunyatsotevera kudya kweBRAT mushure mekuputika kwemanyoka, tarisa pakudzorerazve mvura. Balanced rehydration solutions se Gatorade panzvimbo pemvura yomupombi. Oral rehydration solutions ine reshiyo chaiyo yemvura, shuga, uye munyu iyo inowedzera kunyura kwemvura uye inoderedza kubuda kwechituru.
Shandisa soluble fiber
Kusanganisira soluble fiber mukudya kunogona kubatsirawo kuderedza manyoka. Rudzi urwu rwefiber runoumba viscous, gel-kunge kugadzirwa muura uye inobatsira kunonoka nguva yekufambisa uye kugadzira zvimwe zvakaumbwa zvituru.
Mamwe manyuko e soluble fiber aanokurudzira:
- Avena
- papaya
- Manhanga akasvuurwa/akabikwa nemanhanga
- makarotsi akabikwa
- mbatatisi isina ganda
- maranjisi uye clementines
- Mabhanana
- maapuro akasvuura
- Avocado
- Cantaloupe vise
Gadzirisa insoluble fiber
Paunenge uchiwedzera kudya kwako kwefiber yakanyungudika, ipfungwa yakanakawo kudzikisa madyiro ako einsoluble fiber, iyo ine zvinopesana uye inomhanyisa kufambisa kuburikidza neGI turakiti. Fibre iyi ndiyo fodder inowanikwa munyama green yemashizha miriwola gobvu ganda re michero nemiriwo, nzungu dzose, popcorn, gorosi bran, Bhinzi integers uye nenyemba.
Dzivisa zvihwitsi
Zviri nani zvakare kudzikamisa zino rako rinotapira kana uine manyoka.
Zvidiki zvidiki zuva rese hazvifanirwe kuve dambudziko, asi kukwira kweshuga mune imwe chete kugara kunogona kukwevera yakawandisa mvura mumatumbo kuburikidza neosmosis uye kuwedzera manyoka.
Dzivisa kunyura kwakawanda kweshuga senge muto, zvinwiwa zvinotapira, uchi, sirasi yemepu, ice cream y dhizeti.
Namatira kune Nyore, Akaonda Mapuroteni
Zvokudya zvine mapuroteni zvinowanzoita nyore padumbu kune avo vari kunetseka neGI nyaya.
Mapuroteni akareruka, akaonda anofanira kunge asina kwaakarerekera, zvichireva kuti haafanire kuwedzera manyoka kana kuwedzeredza ura, sezvinogona kuita chikafu chine mafuta akawanda. The huku yakaonda, el Teki, el hove and the mazai zvinopa mapuroteni, iron, uye zingi uye zvinowanzoshivirirwa zvakanaka uye hazvidi kudziviswa.
Nzira yekudzivirira sei kusvotwa?
Tora rehydration solutions
Oral rehydration solutions zvakangokoshera kusvotwa kusingaperi kunoperekedzwa nekurutsa sezvazvakaita pakuita manyoka.
Kana iwe usingakwanise kubata mavhoriyamu akakura, tora diki sips. Imwe sarudzo ndeyekuomesa idzi mhinduro mumapopsicles kuti uenderane nekumedza zvidiki zvemvura panguva.
wedzera ginger
Kuwedzera ginger pakudya kwako kunogonawo kubatsira kubvisa kusvotwa uye kurutsa, nekuda kwemakomisheni ayo anoshanda senge gingerol and the shogaols, maererano nekuongorora kwaKurume 2016 kwakaburitswa muIntegrative Medicine Insights.
Unogona kutenga ginger chews uye candies, ginger tii, kana kunwa doro reginger chairo iro rine ginger, kwete kungonaka kweginger.
kunwa zvigwere
Kana kudya kwakasimba kusingafadzi, sarudza smoothie inosanganisira michero yakaomeswa nemiriwo pamwe chete neprotein-packed addeds seGreek yoghurt, michero yakaomeswa, kana nzungu nemhodzi butters sechia kana flax kuitira sip inogutsa.