Ukuqunjelwa kuyisifo esivamile esithinta abantu abaningi ngezikhathi ezahlukene empilweni yabo. Ibonakala ngobunzima bokuphuma njalo kanye nokuzwa kwendle eqinile neyomile. Nakuba kungase kukhungathekise futhi kucasule, ukuqonda izimbangela ezingase zibe khona zokuqunjelwa kungasisiza sikugweme futhi sikulawule ngendlela efanele. Ngakho-ke, kubalulekile ukwazi ukudla kwe-fiber ukuqunjelwa ngoba bangasiza ukukuqeda.
Kulesi sihloko sizokutshela ukuthi yikuphi ukudla okungcono kakhulu okune-fiber yokuqunjelwa futhi yiziphi izimbangela zako.
Izimbangela zokuqunjelwa
Esinye sezimbangela ezivame kakhulu zokuqunjelwa ukudla okune-fiber encane. I-fibre iyingxenye ebalulekile yokusebenza kahle kwesistimu yokugaya ukudla, ngoba yona isiza ukuthambisa indle futhi ikhuthaze ukuphuma kwamathumbu. Uma ukudla kwethu kungenakho ukudla okune-fiber ephezulu, njengezithelo, imifino, okusanhlamvu, nemifino, maningi amathuba okuba sibhekane nokuqunjelwa.
Ukungawuvivinyi umzimba nakho kungabangela ukuqunjelwa. Ukuvivinya umzimba njalo kukhuthaza ukunyakaza kwamathumbu ngokwandisa ukugeleza kwegazi endaweni yesisu futhi kukhuthaze ukufinyela kwemisipha. Uma siphila impilo yokunganyakazi futhi singanyakazi ngokwanele, singase sibe nokuncipha kwemvamisa yokuphuma kwamathumbu.
Ukungondleki kahle kwamanzi kudlala indima ekuthuthukiseni ukuqunjelwa. Amanzi abalulekile ukuze kugcinwe indle ithambile futhi ihambe kalula emathunjini. Uma singakudli uketshezi olwanele, ikakhulukazi amanzi, maningi amathuba okuthi indle ibe nzima futhi kube nzima ukudlula.
Ngaphezu kwezici zendlela yokuphila, izimo ezithile zezokwelapha kanye nemithi kungabangela ukuqunjelwa. Ezinye izifo zesimiso sokugaya ukudla, njenge-irritable bowel syndrome, isifo sika-Parkinson, ne-hypothyroidism, zingabambezela ukuhamba kwamathumbu futhi kubangele ukuqunjelwa. Futhi, eminye imithi, njengama-opioid, ama-antidepressants, nama-antacid aqukethe i-calcium noma i-aluminium, ingaba nemiphumela engemihle, kuhlanganise nokuqunjelwa.
Ukucindezeleka noshintsho endleleni yokuphila yansuku zonke nakho kungathinta ukusebenza kwesimiso sokugaya ukudla futhi kuholele ekuqunjweni. Ukucindezeleka kungaphazamisa ibhalansi yamahomoni amathumbu futhi kuthinte ukuhamba kwamathumbu. Ngaphezu kwalokho, ukuhamba noma ukushintsha amashejuli kungaphazamisa imikhuba evamile yamathumbu futhi kubangele ukuphazamiseka ekuthuthweni kwamathumbu. Kuvame kakhulu ohambweni lwezinsuku eziningi ukuqunjelwa.
I-fiber yokudla yokuqunjelwa
Singathola amanani abalulekile e-fiber ekudleni okuhlukahlukene kwemvelo:
- Udali, uphizi, ubhontshisi omhlophe.
- Amaleki, isilimo esidliwayo esinamagatsha anamanzi, ubhontshisi, isilimo esinengono emnandi edliwayo, borage, ukholifulawa, amazambane, ubhatata, ubhontshisi oluhlaza, uphizi fresh, squash, zucchini, upelepele, isitshalo seqanda, ukhukhamba, utamatisi.
- Amaqabunga esaladi. Ulethisi, isipinashi, watercress, beet, artichokes (izinhliziyo eluhlaza), chicory.
- Ukolweni ophelele, i-rye noma isinkwa se-flaxseed.
- Ama-Kiwi, ama-plums (amasha noma omisiwe), amakhiwane, amagilebhisi (noma omisiwe), amawolintshi, amapentshisi, amabhilikosi omisiwe, ama-apula, noma amanye ama-apula aphuziwe.
- Ama-alimondi, ama-walnuts, ama-pistachios, amantongomane kaphayini, i-flaxseed.
- Hiziki, ukhula lwasolwandle, wakame, nori, agar.
- Ukuvutshelwa kanye nama-probiotics. I-kefir, i-yogurt, i-sauerkraut.
Ukubaluleka kokusanhlamvu okuphelele
Okweziguli ezinokuqunjelwa I-fiber supplement yansuku zonke ye-25-30 grams sekuyisikhathi eside inconywa. Lesi silinganiso sisebenza kakhulu kubantu abalandela ukudla okune-fiber ephansi, inqobo nje uma bengenayo i-colon motility noma behlushwa izifo ze-pelvic floor.
Uma usebenzisa ukudla okune-fiber ephezulu ukuze uzuze isisindo, isincomo esivamile ukudla ingxenye yenkomishi yezinhlamvu ezigcwele, ukwandisa umthamo kunkomishi eyodwa nengxenye ngemva kwamasonto ambalwa. Ummbila ophelele unamandla kakhulu kunokolo, kuyilapho i-oats egcwele iqinile futhi imunca amafutha kangcono.
Ukuze uthole imiphumela engcono kakhulu, amanani anele oketshezi kufanele athathwe nezinhlamvu. Ngakolunye uhlangothi, esikhundleni sokuthatha i-bran kakolweni, sebenzisa isinkwa se-wholemeal esenziwe ngenhlama emuncu. Lokhu kusiza ukuhamba kwamathumbu ngaphandle kokuvimbela ukumuncwa kwe-calcium nensimbi ekhiqizwa ku-bran phytates, njengoba ukuvutshelwa ngemvubelo eshiwo kuguqula lawa ma-phytates.
Okunye ukudla okune-fiber yokuqunjelwa
Lapha sinokunye ukudla okune-fiber yokuqunjelwa:
- Ama-Olives: Ihlinzeka ngamagremu angu-2,6 ngamayunithi angu-100, futhi iqukethe amagciwane avela emndenini we-Lactobacillus plantarum, ama-probiotics asiza ukulawula ukuhamba kwamathumbu.
- I-artichoke: Akugcini nje ngokuhlinzeka nge-fiber, kodwa futhi iqukethe into ebizwa ngokuthi i-inulin, ethanda ukukhula kwezitshalo ezibangelwa amagciwane, ezingasiza ekulweni nokuqunjelwa.
- Isithelo esiphelelwe amanzi: Zisebenza kahle kakhulu ngokuya endlini yokugezela ngenxa ye-fiber ephezulu. Ama-prunes aqukethe inani eliphakeme kakhulu le-fiber, namagremu angu-15 ngamagremu angu-100 ama-prunes.
- Amantongomane: Ziwukudla okunothe nge-fiber, ikakhulukazi ama-alimondi, ahlinzeka ngamagremu angu-3,4 wefayibha kuwo wonke amagremu angu-25 omkhiqizo.
- Ifilakisi: Aqukethe i-mucus ne-pectin ethambisa ulwelwesi lwamathumbu futhi ngaleyo ndlela ilawule ukuhamba kwamathumbu. Kumelwe uwachoboze futhi uwahlafune kahle, ukwazi ukuthatha isipuni ngemva kokudla kwasekuseni nesinye ngemva kwesidlo sakusihlwa, njalo nengilazi yamanzi.
- I-Avena: Ngaphezu kokuba ne-laxative effect, ingasisiza futhi ukwehlisa amazinga e-cholesterol. Ukuze ujabulele izinzuzo zayo, udinga kuphela ukuthatha amagremu angu-40 ngosuku.
Amathiphu namasu
Ngaphandle kwezeluleko eziyisisekelo zokuthi ungakufaka kanjani lokhu kudla okune-fiber ekudleni kwakho, sizokunikeza ezinye izeluleko:
- Phuza amanzi anele: Ukuhlala ungenawo amanzi kubalulekile ohlelweni lokugaya ukudla olunempilo. Phuza okungenani izingilazi zamanzi eziyi-8 ngosuku ukuze uqinisekise ukuthi indle yakho ayiqini futhi kube nzima ukudlula.
- Gcina indlela yokuphila esebenzayo: Zivocavoce njalo ukuze ukhuthaze ukuphuma kwamathumbu. Ukuhamba, ukugijima, ukubhukuda, noma i-yoga yimisebenzi engasiza ukuthuthukisa ukugaya okunempilo.
- Ungasinaki isidingo sokuthutha: Uma uzwa isidingo sokuya endlini yokugezela, ungayidedeli. Ukungazinaki isifiso sokuphuma kwamathumbu kungabangela ukuba indle ibe nzima futhi kube nzima ukuyiqeda.
- Nakekela isimiso sakho: Zama ukugcina isimiso esivamile uma kuziwa ekudleni nokuya endlini yangasese. Ukumisa isikhathi esivamile sokunyakaza kwamathumbu kungasiza ukuqeqesha umzimba wakho futhi kukhuthaze ukunyakaza kwamathumbu okuvamile.
Ngiyethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokudla kwe-fiber yokuqunjelwa nokuthi ungakugwema kanjani.