Kukho izinto ezahlukeneyo ezichaphazela ukuhamba kwamathumbu, njengokungafaki amanzi ngokufanelekileyo okanye ukungatyi ukutya okufanelekileyo. Ukuba sihlupheka ngenxa yokuqunjelwa, kuyacetyiswa ukuba singabandakanyi iqela lokutya, kodwa ukwazi ukuba yintoni kunye nokulawula ukusetyenziswa. Mhlawumbi kungenxa yokuxhatshazwa okanye ukugqithisa, ngoko ke ukubazisa ekudleni ngokumodareyitha kuya kusinceda sinandiphe impilo egqibeleleyo yokugaya.
Kunini apho kufuneka sikuthathele ingqalelo ukutya okuqunjelwa?
Kukho ukutya okunokuthi ngenxa yezondlo zakho kuthande ukuqhina. Loo "amandla" angasetyenziselwa iimeko apho kukho ukwanda okanye i-stools ekhululekile okanye xa i-malabsorption yezondlo isenzeka kwaye inyusa ukuhamba kwamathumbu.
Kakade ke, ukwazi ukuba ziyintoni na kuya kusinceda ukuba sihlole ukuba kutheni singayi rhoqo kwindlu yangasese.
Masiqaphele ukuba sonke siye sabandezeleka kwisiqendu sokuqunjelwa ebomini bethu, kwaye sihlala sizama ukuyisombulula ngokutya ukutya okutyebileyo kwifiber. Kuyinyani ukuba sisisombululo esikhawulezayo nesexeshana, kodwa ukuba asiyithatheli ngqalelo into eziyiyo, iimpawu ziya kuphinda zivele kwakamsinya emva koko. Ukuba siqhelanisa umzimba wethu kule nkqubo, kunokwenzeka ukuba inkqubo yokugaya iyavutha kwaye asikwazi ukuphula ukutya ngokuqhelekileyo.
Kukuphi ukutya okuqunjelwayo?
Phambi kokudlulela nakukuphi na ukutya okuthile, kuya kuba kuhle ukuba sithathela ingqalelo ezona nxalenye ziphambili ezikhuthaza ukuqhinwa:
- Amafutha agcwalisiweyo
- Amanzi amancinci
- iicarbohydrates ezicocekileyo
- Iswekile
Yeyiphi into eyenzekayo ukuba nayiphi na imveliso eyenziwe nge-ultra-processed idibana nala manqaku mane, akunjalo? Yiyo loo nto ukutya ukutya okunempilo kunye nokwahlukeneyo kulwa naziphi na iingxaki zokugaya kunye namathumbu. Ndingathanda ukuba ungakuphelisi ngokupheleleyo nakuphi na ukutya esiza kukukhankanya ngezantsi. Thatha ingqalelo ukuba uzisebenzisa kangakanani kwaye uvavanye ukuba ingaba sisizathu seengxaki zempilo. Ukutya ngobungcathu nokulungeleleneyo ngundoqo.
Ukutya isityebi ngamafutha, njengenyama ebomvu okanye iitshizi eziphilisiweyo, zikhokelela ekugayweni okucothayo ngenxa yazo umxholo wefiber ophantsi y iphezulu kwi-lactic acids kunye ne-lactose.
Abo zizityebi kwiitannins (i-astringent kakhulu) ibonakaliswe kakhulu kunyango lwe-diarrhea, njenge-quince, ibhanana (i-underripe, ithanda ukukhutshwa kweegesi ngaphakathi kwamathumbu), i-apula (ngaphandle kwesikhumba), i-persimmon, irayisi, i-corn, i-cornstarch okanye i-karoti.
nkqu, i alcohol kunye neziselo kunye ikhafeine Zinokubangela ukuqunjelwa ngenxa yokuphelelwa ngamanzi emzimbeni ezikwenza emzimbeni.