Phantse wonke umntu uyazi ukuba kunjani ukuziva uhluthi okanye udumbe kakhulu emva kokutya kakhulu; enyanisweni, inqaku ukususela ngoJanuwari walo nyaka kwi IGastroenterology yoNyango kunye neNguqulelo ithi ukudumba kwesisu yenye yezona mpawu zixhaphakileyo zesisu ebantwini. Kodwa ukuba uhlala udumbile okanye unemvakalelo yokuhlutha emva kwesidlo ngasinye, kusenokubakho into engakumbi kunokutya nje kakhulu.
Kwezinye iimeko, indlela odla ngayo okanye into oyidlayo ingaba netyala, kwaye kwabanye, kunokubakho imeko yonyango ebangela iimpawu zakho.
Nantsi yonke into onokuyenza xa uziva ugcwele kakhulu okanye udumbile emva kokutya, kukuphi ukutya okunokuba netyala, kwaye xa kufuneka ubone ugqirha.
Utya ngokukhawuleza okanye kakhulu
Kukho izizathu ezininzi zokuba abantu banokuphela ngokuqunjelwa. Isenokukumangalisa ukwazi ukuba ayikokutya nje ukutya okutyayo, kodwa nendlela otya ngayo.
Kukho iindlela ezintathu eziqhelekileyo ezinokuthi zithande ukudumba kwesisu:
- Yitya ngokukhawuleza kakhulu. Ukuba utya ukutya kwakho ngokukhawuleza, unokuphelisa ngokuqunjelwa njengoko isisu sakho sizama ukufumana ukutya okanye isiselo ngokukhawuleza.
- ukutya kakhulu Ukutya ngokukhawuleza kakhulu kukubeka emngciphekweni wokuqunjelwa ngenxa yokuba awuniki umzimba wakho ixesha elaneleyo lokufumana "umqondiso" wokuhlutha. Kudla ngokuthatha malunga nemizuzu engama-20 ukuba isisu sakho sixelele ingqondo yakho ukuba utye ngokwaneleyo. Ke ukuba utya ngokukhawuleza, ungagqibela ngokutya kakhulu, kuba ingqondo yakho ayikawufumani umyalezo wokuba isisu sakho sigcwele.
- unomoya ogqithisileyo. Kulula ukuginya umoya esiswini sakho ngokusela ngomququ okanye ukutya ngokukhawuleza, nto leyo enokubangela ukuqunjelwa. Qinisekisa ukuba ukuhlafuna kakuhle ukutya kwakho. Amathe aqhekeka abe ngamasuntswana atyekayo ngokulula.
Utya ukutya okubangela igesi
Njengoko unokuthelekelela, ayisiyiyo nje indlela otya ngayo echaphazela indlela oziva ngayo emva kokutya, kodwa nokutya okutyayo. Ukutya okuqhelekileyo okunokubangela ukuqunjelwa kubandakanya imifuno ethile, i-sweeteners eyenziweyo, kunye nokutya kunye iifructans, uhlobo oluthile lweswekile olunokuba nzima ukwetyisa.
imifuno ye-cruciferous
Sonke siyivile ingoma yokuba iimbotyi 'zisisiqhamo somlingo'. Kodwa kule meko, isenokuba 'yimifuno' yomlingo eyonakalisa impilo yakho. Ukuqunjelwa kuqhelekile kwimifuno ye-cruciferous, efana ne-broccoli, i-cauliflower, i-kale, i-Brussels sprouts, iklabishi kunye nesipinashi.
Izinto zokuthambisa ezingezizo
Nantsi into abantu abaninzi abangayaziyo: Izimuncumuncu ezenziweyo njenge aspartame zihlala zingatshintshi kwinkqubo yokwetyisa. Aziqhekeki njengokutya okuqhelekileyo. Oko kuba yingxaki xa iintsholongwane zamathumbu zizama ukuzondla kuzo. Inyani yokuba iibhugi zakho zamathumbu azikwazi ukuzophula zikhokelela kwirhasi kunye nokudumba.
Ukutya okuphezulu kwifructose
I-Fructose, iswekile yendalo eyongeziweyo kukutya okuninzi okucutshungulwayo, kunzima ukuba abantu abaninzi bagaye. Kucingelwa ukuba njengoko i-fructose ixhaphake kakhulu kwizidlo zethu, abantu abaninzi banengxaki yokungakwazi ukugaya iswekile ngokufanelekileyo. abaninzi bacinga ukuba banayo i-irritable bowel syndrome (IBS), kodwa eneneni bane-malabsorption kunye nokunganyangeki kwe-fructose, kuba abantu banamandla alinganiselweyo okufunxa i-fructose.
Ukutya okuqhelekileyo kwe-fructose ephezulu ngamadiliya, i-broccoli, i-asparagus, amakhowa, i-anyanisi, i-peas, iimveliso zetamatato, ukutya kunye nengqolowa njengesithako esiphambili, kwaye ngokuqinisekileyo, nantoni na enesiraphu yengqolowa ye-fructose ephezulu.
Kwakhona, igalikhi kunye netswele zidla ngokuba ngabaphuli-mthetho ngenxa yokuba bapakisha i-whammy ephindwe kabini yefructans kunye nefiber enyibilikayo.
FODMAP
yitya kakhulu FODMAP (i-acronym ye-oligosaccharides fermentable, disaccharides, monosaccharides, kunye ne-polyols) inokukhokelela ekuqhumeni ukuba umntu unovelwano kwezi ntlobo ze-carbohydrates. Ezi ziquka:
- I-fructose yeziqhamo, ubusi kunye nesiraphu yengqolowa ephezulu ye-fructose
- ILactose (kwimveliso yobisi)
- I-Fructans (inulin) ukusuka ngqolowa, i-anyanisi kunye negalikhi.
- Iigalactans zeembotyi, iilentile kunye nemifuno (iimbotyi zesoya)
- Iipolyols, ezizisweeteners eziqulethe i-sorbitol, i-mannitol, i-xylitol, i-maltitol
- Iziqhamo zamatye, ezifana neeavokhado, iiapilkosi, iicheri, iinectarines, iipesika kunye neeplums.
Ukutya okunamafutha aphezulu
Ukutya okunamafutha aphezulu kunokukwenza uzive ungahluthi. Amafutha athatha ixesha elide ukwetyiswa kunecarbohydrates okanye iiproteni, ngoko agcina isisu sakho sigcwele ixesha elide. Unokufuna ukucinga ngokunciphisa umxholo wamafutha kwisidlo ngasinye ukuze uzive uncinci.
Utywala
Ukuba usela utywala kakhulu, ngakumbi ibhiya, ene-carbonated, uya kuziva udumbile. Isixa, malunga nokwazi ukuba sikhulu kakhulu, siyahluka ngokomntu.
Abanyolukile
Ukongeza kwi-carbonation, ibhiya ikwanecarbohydrates evundisiweyo kunye negluten enokubangela ukuqunjelwa ukuba unovelwano kule proteni. Ingqolowa, irhasi, kunye ne-rye nazo zinokubangela iingxaki kwabanye abantu, ngenxa yegluten.
carbonation
Iziselo ezinekhabhoni, ezinje ngesoda, zidala umoya ongakumbi esiswini, nto leyo ekhokelela ekudumbeni okanye nasekubhinqeni kunye negesi.
I-fiber ephezulu, i-protein ephezulu yokutya
Uphononongo esilukhankanye ukusuka kuJanuwari ka-2020 lwafumanisa ukuba ukutya okunefayibha ephezulu, ukutya okuneprotheyini ephezulu kunokuba negalelo ekuqunjeleni ngaphezu kokutya ukutya okunefayibha ephezulu, okunekharb eninzi.
Kude kubekho uphando olongezelelweyo lwenziwe, kubonakala ukuba ukuthathwa okuphezulu Ifayibha enyibilikayo ngokutya okuphezulu kweprotheyini kunokuba yinto eqhelekileyo yokuqunjelwa.
unengxaki yesisu
Kwaye kungakhathaliseki ukuba utya ntoni okanye uyidla njani, ingxaki ye-GI efana nokunganyangeki kwe-lactose, i-IBS, okanye isifo se-celiac nayo inokubangela ukugquma okanye ukwenza kube nzima ngakumbi.
Isifo samathumbu esibuhlungu
I-IBS yintlupheko yamathumbu exhaphake kakhulu echaphazela i-10 ukuya kwi-15% yabo bonke abantu baseUnited States, ngokutsho kwe-American College of Gastroenterology.
Ukuya kuthi ga kwi-96% yabantu abane-IBS babika ukuqunjelwa njengophawu lwabo oluphambili, ngokutsho kwengxelo kaSeptemba 2014 kwiGastroenterology and Hepatology. Ezinye iimpawu eziqhelekileyo ziquka ukungonwabi kwesisu okuphindaphindiweyo okanye intlungu kunye nokuqunjelwa, urhudo, okanye zombini.
I-IBS ithande ukuxhaphaka kwabasetyhini, kwaye nangona kungekho vavanyo oluchanekileyo lokufumanisa isifo okanye ukhetho oluchanekileyo lonyango, inokuncitshiswa ngezinto ezifana nokutya, ukunciphisa amanqanaba oxinzelelo, kunye nokutshintsha kwendlela yokuphila. Yiyo loo nto kubalulekile ukuthetha nogqirha malunga nokudumba rhoqo okanye ezinye iimpawu zesisu onokuba nazo.
Isifo seCeliac
Iziko leSizwe leSifo seswekile kunye neDigestive and Kidney Diseases lidwelisa ukudumba, okanye ukuziva ugcwele esiswini, njengophawu lokuqala lwesifo seceliac, esisisifo sokugaya ukutya esonakalise amathumbu amancinci kwaye sibangelwa yigluten, iprotein ekwingqolowa. , irhasi kunye nerye.
Kuqikelelwa ukuba ukuya kuthi ga kwi-1 kwi-141 abantu abanesifo se-celiac. Ezinye iimpawu zesifo se-celiac ziquka isifo sohudo, ukuqhina, igesi, intlungu yesisu, ukuhlanza, kunye nebala, ukuvumba okungcolileyo, okanye izitulo ezinamafutha ezidada kwindlu yangasese.
Ukunganyamezelani kweLactose
Ukunganyangeki kweLactose yimeko eqhelekileyo ebangelwa yi-lactose malabsorption, oku kuthetha ukuba umzimba wakho awukwazi ukugaya i-lactose, iswekile efumaneka kwiimveliso zobisi, ngokufanelekileyo.
Ezona mpawu zixhaphakileyo ezihamba nokunganyamezeli lactose kukudumba, urhudo, iintlungu zesisu, negesi kamsinya nje emva kokutya iimveliso zobisi okanye nantoni na enelactose, enjengobisi lwenkomo, i-ayisikrimu, iyogathi, okanye itshizi.
uyaqunjelwa
Ngokumalunga ne-80% yabantu abaneengxelo zokuqunjelwa baxela iimpawu zokuqhafaza okukhulu, ngokutsho kwengxelo kaSeptemba 2014 kwiGastroenterology & Hepatology. Kuthathwa njengokuqunjelwa ukuba uye wahambisa amathumbu ngaphantsi kwesithathu ngeveki.
Abantu abaninzi abanokuqunjelwa bazama "ukulungisa" imeko ngokwabo ngaphandle kokubonisana nogqirha. Kodwa kwiimeko ezininzi, ukuqhina kunezinto ezininzi, ngoko ke ukuba unengxaki yokuqhina rhoqo okanye okungapheliyo, kufuneka udibane nogqirha wokugaya ukutya ukuze enze isicwangciso sokulawula iimpawu kunye nokufikelela kwingcambu.
Yinto engaphezulu
Ngaphandle kweemeko zonyango kunye nemikhwa yokutya enokubangela ukudumba, izinto ezithile zokuphila zinokufaka isandla ekudumbeni. Nayiphi na kwezi zilandelayo inokubangela ukudumba kwesisu okanye kuyenze ibe mandundu:
- Intsini
- Ukutshaya
- Ukunxiba amazinyo emboleko (oku kunokubangela ukuba uginye umoya xa usitya)
- Ukungatyi ifayibha ngokwaneleyo