Cishe wonke umuntu uyazi ukuthi kunjani ukuzizwa ugcwele ngokweqile noma uqunjelwe ngemva kokudla kakhulu; empeleni, isihloko kusukela ngoJanuwari walo nyaka ngo I-Gastroenterology yomtholampilo neyokuhumusha ithi ukuqunjelwa kwesisu kungenye yezimpawu ezivamile zamathumbu kubantu. Kodwa uma ulokhu uqunjelwe njalo noma unomuzwa wokusuthi ngemva kwakho konke ukudla, kungase kube nokunye okungaphezu kokumane udle kakhulu.
Kwezinye izimo, indlela odla ngayo noma lokho okudlayo kungase kube necala, kanti kwezinye, kungase kube nesimo sezempilo esibangela izimpawu zakho.
Nakhu konke ongakwenza uma uzizwa ugcwele ngokweqile noma uqunjelwe ngemva kokudla, yikuphi ukudla okungase kube necala, nokuthi kufanele ubone nini udokotela.
Udla ngokushesha noma kakhulu
Kunezizathu eziningana zokuthi kungani abantu bengase bagcine ngokuqunjelwa. Kungase kukumangaze ukwazi ukuthi akukhona nje ukudla okudlayo, kodwa nendlela odla ngayo.
Kunezindlela ezintathu ezijwayelekile ezingavumela isisu esivuvukele:
- Yidla ngokushesha okukhulu. Uma udla ukudla kwakho ngokushesha, ungagcina usuqunjelwe njengoba isisu sakho sizama ukubamba ukuthutheleka kokudla noma isiphuzo kungazelelwe.
- ukudla kakhulu Ukudla ngokushesha kakhulu futhi kukubeka engcupheni yokuqunjelwa ngoba awuniki umzimba wakho isikhathi esanele sokuthola "isignali" yokusutha. Ngokuvamile kuthatha imizuzu engu-20 ukuthi isisu sakho sitshele ubuchopho bakho ukuthi usunokudla okwanele. Ngakho-ke uma udla ngokushesha, ungase ugcine usudla ngokweqile, ngoba ingqondo yakho ayikawutholi umyalezo wokuthi isisu sakho sesigcwele.
- unomoya oweqile. Kulula ukugwinya umoya esiswini sakho ngokuphuza ngotshani noma ukudla ngokushesha okukhulu, okungabangela ukuqunjelwa. Qiniseka ukuthi ukuhlafuna kahle ukudla kwakho. Amathe ahlukaniswa abe yizinhlayiya ezigayeka kalula.
Udla ukudla okudala igesi
Njengoba ungase uqagele, akuyona nje indlela odla ngayo ethinta indlela ozizwa ngayo ngemva kokudla, kodwa nokudla okudlayo. Ukudla okuvamile okungabangela ukuqunjelwa kuhlanganisa imifino ethile, ama-sweeteners okwenziwa, kanye nokudla nge ama-fructans, uhlobo oluthile lukashukela okungaba nzima ukulugaya.
imifino ye-cruciferous
Sonke siyizwile iculo elithi ubhontshisi 'isithelo somlingo'. Kodwa kulokhu, kungase kube 'imifino' yomlingo ecekela phansi impilo yakho. Ukuqunjelwa kuvamile ngemifino ye-cruciferous, efana ne-broccoli, ukholifulawa, i-kale, amahlumela aseBrussels, iklabishi, nesipinashi.
Okokunandisa okufakelwayo
Nansi into abantu abaningi abangayazi: Amaswidi okwenziwa njenge-aspartame ahlala engashintshile ohlelweni lokugaya ukudla. Azibhodloki njengokudla okuvamile. Lokho kuba yinkinga lapho amagciwane amathumbu ezama ukuzondla kuwo. Iqiniso lokuthi izimbungulu zakho zamathumbu azikwazi ukuwadiliza kuholela kugesi nokuqunjelwa.
Ukudla okuphezulu ku-fructose
I-Fructose, ushukela wemvelo owengezwe ekudleni okuningi okugayiwe, kunzima kubantu abaningi ukugaya. Kusolwa ukuthi njengoba i-fructose isivame kakhulu ekudleni kwethu, abantu abaningi bahlushwa ukungakwazi ukugaya ushukela ngendlela efanele. abaningi bacabanga ukuthi banayo irritable bowel syndrome (IBS), kodwa empeleni bane-malabsorption nokungabekezelelani kwe-fructose, ngoba abantu banekhono elilinganiselwe lokumunca i-fructose.
Okunye ukudla okuvamile kwe-fructose okuphezulu amagilebhisi, i-broccoli, i-asparagus, amakhowe, u-anyanisi, uphizi, imikhiqizo katamatisi, ukudla okunokolweni njengesithako esiyinhloko, futhi-ke, noma yini enesiraphu yommbila ye-fructose ephezulu.
Futhi, u-garlic no-anyanisi kuvame ukuba yizigebengu ngenxa yokuthi bapakisha i-fructans ephindwe kabili kanye ne-fiber encibilikayo.
I-FODMAP
idla kakhulu I-FODMAP (isifinyezo se-oligosaccharides fermentable, disaccharides, monosaccharides, nama-polyols) kungaholela ekukhukhumeni uma umuntu ezwela kulezi zinhlobo zama-carbohydrate. Lokhu kubandakanya:
- Izithelo ze-fructose, uju kanye nesiraphu yommbila ephezulu ye-fructose
- I-Lactose (obisini)
- AmaFructans (inulin) asuka kukoroyi, u-anyanisi nesweli.
- Ama-galactans kabhontshisi, udali kanye ne-legumes (ubhontshisi wesoya)
- Ama-Polyols, angama-sweeteners aqukethe i-sorbitol, i-mannitol, i-xylitol, i-maltitol.
- Izithelo zamatshe, njengokwatapheya, amabhilikosi, ama-cherry, ama-nectarine, amapentshisi, nama-plums.
Ukudla okunamafutha amaningi
Ukudla okunamafutha amaningi kungakwenza uzizwe ugcwele ungakhululekile. Amafutha athatha isikhathi eside ukugaya kunama-carbohydrate noma amaprotheni, ngakho agcina isisu sakho sigcwele isikhathi eside. Ungase uthande ukucabangela ukunciphisa amafutha ekudleni ngakunye ukuze uzizwe uqunjelwe kancane.
Utshwala
Uma uphuza kakhulu utshwala, ikakhulukazi ubhiya, obune-carbonated, uzozizwa uqunjelwe. Inani, ukuze kwaziwe ukuthi likhulu kakhulu, liyahlukahluka kuye ngomuntu.
gluten
Ngaphezu kwe-carbonation, ubhiya ubuye ube nama-carbohydrate avutshiwe kanye ne-gluten engabangela ukuqunjelwa uma uzwela le phrotheni. Ukolweni, ibhali, ne-rye nakho kungabangela izinkinga kwabanye abantu, ngenxa ye-gluten.
i-carbonation
Iziphuzo ezine-carbonated, njenge-soda, zakha umoya owengeziwe esiswini, okuholela ekuqhumeni noma ngisho nokubhodla kanye negesi.
I-fiber ephezulu, i-high protein diet
Ucwaningo esilushilo kusukela ngoJanuwari 2020 lwathola ukuthi ukudla ukudla okunefayibha ephezulu, okunamaprotheni amaningi kungase kube nomthelela ekuqumbeni kunokudla ukudla okune-fiber ephezulu, okune-carbohydrate eningi.
Kuze kube yilapho kwenziwa ucwaningo olwengeziwe, kubonakala sengathi ukudla okuphezulu i-fiber encibilikayo ngokudla okuphezulu kwamaprotheni kungaba yinto evamile yokuqunjelwa.
unenkinga yamathumbu
Futhi kungakhathaliseki ukuthi yini oyidlayo noma ukuthi uyidla kanjani, ukuphazamiseka kwe-GI njengokungabekezelelani kwe-lactose, i-IBS, noma isifo se-celiac nakho kungabangela ukuqunjelwa noma kukwenze kube kubi nakakhulu.
I-irritable yamathumbu syndrome
I-IBS iyisifo esivame kakhulu samathumbu esithinta amaphesenti angu-10 kuya kwangu-15 kubo bonke abantu base-United States, ngokusho kwe-American College of Gastroenterology.
Kufika ku-96% wabantu abane-IBS babika ukuqunjelwa njengophawu lwabo oluyinhloko, ngokombiko wangoSepthemba 2014 ku-Gastroenterology and Hepatology. Ezinye izimpawu ezivamile zihlanganisa ukungakhululeki kwesisu okuphindaphindiwe noma ubuhlungu kanye nokuqunjelwa, isifo sohudo, noma kokubili.
I-IBS ivamise ukuvama kakhulu kwabesifazane, futhi nakuba kungekho vivinyo oluqondile lokuxilonga i-syndrome noma izinketho zokwelashwa eziqondile, ngokuvamile ingancishiswa ngezinto ezifana nokudla, ukunciphisa amazinga okucindezeleka, kanye nezinguquko ezithile zokuphila. Yingakho kubalulekile ukukhuluma nodokotela mayelana nokuqunjelwa njalo noma ezinye izimpawu zesisu ongase ube nazo.
Isifo seCeliac
I-National Institute of Diabetes and Digestive and Kidney Diseases ibala ukuqunjelwa, noma umuzwa wokugcwala esiswini, njengophawu lokuqala lwesifo se-celiac, okuwukuphazamiseka kokugaywa kokudla okulimaza amathumbu amancane futhi okubangelwa i-gluten, iphrotheni ekukolweni. , ibhali kanye ne-rye.
Kulinganiselwa ukuthi umuntu oyedwa kwabangu-1 unesifo se-celiac. Ezinye izimpawu zesifo se-celiac zihlanganisa isifo sohudo, ukuqunjelwa, igesi, ubuhlungu besisu, ukuhlanza, nokuphaphatheka, okunuka kabi, noma izihlalo ezinamafutha ezintanta endlini yangasese.
Ukungabekezelelani kwe-Lactose
Ukungabekezelelani kwe-Lactose kuyisimo esivamile esibangelwa i-lactose malabsorption, okusho ukuthi umzimba wakho awukwazi ukugaya i-lactose, ushukela otholakala emikhiqizweni yobisi, ngokuphumelelayo.
Izimpawu ezivame kakhulu ezihambisana nokungezwani ne-lactose ukuqunjelwa, isifo sohudo, ubuhlungu besisu, negesi ngokushesha ngemva kokudla imikhiqizo yobisi nanoma yini equkethe i-lactose, njengobisi lwenkomo, u-ayisikhilimu, iyogathi, noma ushizi.
uyaqunjelwa
Cishe u-80% wabantu abanokuqunjelwa babika izimpawu zokuqunjelwa kakhulu, ngokombiko wango-September 2014 kuGastroenterology & Hepatology. Kuthathwa njengokuqunjelwa uma uke wakhipha amathumbu angaphansi kwamathathu ngesonto.
Abantu abaningi abanokuqunjelwa bazama “ukulungisa” isimo bebodwa ngaphandle kokubonisana nodokotela. Kodwa ezimweni eziningi, ukuqunjelwa kunezici eziningi, ngakho-ke uma uhlushwa ukuqunjelwa okuvamile noma okungapheli, kufanele uthintane nodokotela wokugaya ukudla ukuze ahlele uhlelo lokusebenza ukulawula izimpawu futhi uthole imbangela.
Kungokunye okwengeziwe
Ngaphandle kwezimo zezokwelapha nemikhuba yokudla engabangela ukuqunjelwa, izici ezithile zokuphila zingase zibe nomthelela ekuqunjelweni. Noma yikuphi kokulandelayo kungabangela ukuqunjelwa kwesisu noma kukwenze kube kubi kakhulu:
- Gum
- Ukubhema
- Ukugqoka amazinyo okufakelwa axegayo (lokhu kungadala ukuthi ugwinye umoya lapho udla)
- Ukungadli i-fiber eyanele