Ukudla kwe-BRAT isifinyezo sikabhanana, irayisi, ama-apulasi, kanye nethosti. Ingabe kubonakala kuyisicefe? Yebo, kodwa uhlelo lokudla aluhloselwe ukuba lujabulise, futhi aluhloselwe ukukusiza wehlise isisindo. Kunalokho, yayiklanyelwe ukulwa nezinkinga zokugaya ukudla ezingakhululekile. Nokho, ochwepheshe manje bakubheka njengohlobo lokudla oluphelelwe yisikhathi.
Kuyini ukudla kwe-BRAT?
Kungani umuntu angagcina ngokudla yedwa ubhanana, irayisi, i-appleauce kanye nethosi? Umgomo wokudla kwe-BRAT ukunciphisa izimpawu zesisu ezingakhululekile ezifana nesicanucanu, ukuhlanza, kanye nesifo sohudo.
Ngokwesiko, uhlelo lokudla kwakucatshangwa ukuthi lusiza ukulawula iziqephu ezinzima zohudo ngoba lwakhiwe ukudla okune-fiber ephansi okuhlobene. Inkolelo yayiwukuthi vumela amathumbu 'aphumule' kusukela emsebenzini wokucubungula i-fiber kanye nokudla okungasiza ukuqinisa isitulo sakho (i-applesauce iqukethe i-pectin futhi ubhanana uqukethe isitashi esingazweli), kungase kunciphise isikhathi sohudo.
Lolu hlobo lokudla luye lwatuswa nakubantu abake baba nesicanucanu noma ukuhlanza futhi abaqala ukudla ukudla okuqinile futhi. Lokhu kudla kubhekwa njengokulula ukugayeka, njengoba kubushelelezi ekuthunjweni, akunambitheki, futhi kunefiber encane.
Izingozi zalolu hlobo lokudla
Naphezu kokuba kuma-radar odokotela kusukela ngawo-1950, ukudla kwe-BRAT akusanconywa ngesikhathi sokululama ekuhlanzeni noma ekukhishweni kohudo, ngokusho kwesihloko sikaJanuwari 2004 ku-Emergency Medicine News. Lo mkhawulo wokudla uwukukhetha okungenasisekelo ngoba kunjalo amaprotheni aphansi, amafutha namandla, engenzi lutho ukuqinisa inqubo yokuphulukiswa komzimba noma ukuzivikela komzimba.
Ubufakazi bangempela busikisela lokho ayifinyezi isikhathi seziqephu zohudo oluyingozi. Eqinisweni, okuphambene kuyiqiniso: uma umuntu onesifo sohudo esebuyiselwe emanzini, isifo sohudo sibonakala siba mfushane lapho encela ukudla okuvamile, okwanele okunomsoco uma kuqhathaniswa nokukhawulela ukudla isikhathi eside.
Ukudla kwe-BRAT kuyingozi ikakhulukazi kubantu abakhulayo futhi abadinga amandla anele, kuhlanganise izingane kanye nabesifazane ukhulelwe Nakulokhu, konke kubuyela eqinisweni lokuthi ubhanana, irayisi, ama-apulasi, kanye nethosti akuhlinzeki ngamavithamini namaminerali anele. Ayinawo ama-calories, amaprotheni, amafutha, i-fibre, i-iron, i-calcium, i-zinc, i-vitamin A, i-vitamin B12, nezinye izakhi ezincane ezibalulekile.
Lokhu kuyinkinga ngezizathu ezimbili. Okokuqala, ukungondleki okwanele kungabhebhethekisa isifo sohudo ngokuphazamisa ukusebenza kwamathumbu ngesikhathi esifushane. Futhi, ngokuhamba kwesikhathi, ukungondleki kungathinta ukukhula nokukhula kwezingane.
Ungasigwema kanjani isifo sohudo ngaphandle kokudla kwe-BRAT?
Uma isifo sohudo siyinkinga yakho enkulu, ziningi izinguquko ongayenza ekudleni kwakho ukusiza ukugcina izinto zivamile.
Phuza amanzi
Ezinye zezinto ezikhathaza kakhulu ngohudo olungapheli ukulahlekelwa uketshezi kanye nokuphelelwa amanzi emzimbeni. Khumbula, uketshezi lomzimba olwanele lubalulekile kuyo yonke into kusukela ekusebenzeni kwamangqamuzana nokugaya ukudla kuya ekulawuleni izinga lokushisa nokulawula umfutho wegazi, ngokusho kwe-Harvard Health Publishing.
Esikhundleni sokulandela ngokuqinile ukudla kwe-BRAT ngemva kokushaywa yisifo sohudo, gxila ekubuyiseleni amanzi emanzini. I-Balanced rehydration solutions njenge I-Gatorade esikhundleni samanzi ahambayo. Izixazululo zokubuyisela amanzi emanzini emzimbeni ziqukethe isilinganiso esinembile samanzi, ushukela, nosawoti owandisa ukumuncwa koketshezi futhi wehlise ukuphuma kwendle.
Yidla i-fiber encibilikayo
Ukufaka i-soluble fiber ekudleni nakho kungasiza ekwehliseni isifo sohudo. Lolu hlobo lwefayibha lwakha i-viscous, ukuthungwa okufana nejeli emathunjini futhi lusiza ukunensa kwesikhathi sokuhamba nokudala indle eyakheke kakhulu.
Eminye imithombo yefiber encibilikayo ayincomayo:
- I-Avena
- I-papaya
- Ithanga elihlutshiwe/eliphekiwe namathanga
- izaqathi eziphekiwe
- ubhatata ongenasikhumba
- amawolintshi nama-clementines
- Ubhanana
- ama-apula ahlutshiwe
- I-Avocado
- Ikhabe leCantaloupe
Nciphisa i-fiber engancibiliki
Ngenkathi ukhulisa ukudla kwakho ifayibha encibilikayo, kuwumqondo omuhle futhi ukunciphisa ukudla kwakho ifayibha engancibiliki, enomphumela ophambene nesivinini sokuhamba ngepheshana le-GI. Le fibre iwukudla okutholakala ku- imifino enamaqabunga aluhlaza, lo isikhumba esiwugqinsi we izithelo nemifino, amantongomane aphelele, I-Popcorn, ukolweni bran, ubhontshisi izinombolo kanye udali.
Gwema amaswidi
Kungcono futhi ukunqanda izinyo lakho elimnandi uma unesifo sohudo.
Amanani amancane usuku lonke akufanele abe yinkinga, kodwa ukudla okuphezulu ushukela endaweni eyodwa kungadonsa amanzi engeziwe emathunjini nge-osmosis kanye nesifo sohudo esibi kakhulu.
Gwema imithombo kashukela egxilile njenge amajusi, iziphuzo ezinoshukela, uju, isiraphu ye-maple, u-ayisikhilimu y uphudingi.
Namathela Kumaphrotheni Alula, Aqinile
Ukudla okunothe ngamaprotheni kuvame ukuba lula esiswini kulabo abanenkinga ye-GI.
Amaprotheni alula, anomzimba omncane kufanele angathathi hlangothi, okusho ukuthi akufanele abhebhethekise isifo sohudo noma avuse amathumbu ngokweqile, njengoba ukudla okunamafutha amaningi kwenza. I inkukhu engenamafutha, el igalikuni, el inhlanzi futhi i amaqanda anikeza amaprotheni, insimbi, ne-zinc futhi ngokuvamile abekezelelwa kahle futhi akudingeki ukuba agwenywe.
Indlela yokugwema isicanucanu?
Thatha izixazululo zokubuyisela amanzi emzimbeni
Izixazululo zokubuyisela amanzi emzimbeni zibalulekile esikhumbeni senhliziyo esingapheli esihambisana nokuhlanza njengoba zibalulekile nasekuhudo.
Uma ungakwazi ukubamba amavolumu amakhulu, phuza kancane. Enye inketho iwukuba iqhwa lezi zixazululo kuma-popsicles ukuze uqhubeke nokufaka amanani amancane oketshezi ngesikhathi.
engeza i-ginger
Ukwengeza ijinja ekudleni kwakho nakho kungasiza ekudambiseni isicanucanu nokuhlanza, ngenxa yezinhlanganisela zayo ezisebenzayo ezifana i-gingerol futhi i ama-shogaols, ngokusho kokubuyekezwa kuka-March 2016 okushicilelwe ku-Integrative Medicine Insights.
Ungathenga ama-ginger namaswidi, itiye le-ginger, noma uphuze obhiya be-ginger bangempela abaqukethe i-ginger, hhayi nje ukunambitheka kwe-ginger.
ukuphuza ama-shakes
Uma ukudla okuqinile kungakhangi, khetha i-smoothie ehlanganisa izithelo nemifino efriziwe kanye nezithako ezigcwele amaprotheni njengeyogathi yesiGreki, isithelo esomisiwe, noma amantongomane namabhotela embewu njenge-chia noma iflakisi ukuze uthole isiphuzo esinelisayo.