Ukutya kwakho emva koqhaqho olwenziwa sisisu

Utyando olwenziwa kukudlula kwisisu lutshintsha indlela umzimba wakho ophatha ngayo ukutya. Eli nqaku liza kukuxelela indlela yokuziqhelanisa nendlela entsha yokutya emva kotyando.

Utyando lwesisu ngokudlula. Olu tyando lwenze ukuba isisu sakho sibe sincinci ngokusivala isisu sakho ngezinto ezityiwa. Itshintshe indlela umzimba wakho ophatha ngayo ukutya okutyayo. Uya kutya ukutya okuncinci, kwaye umzimba wakho awuzukufunxa zonke iikhalori ekutyeni okutyayo.

Umboneleli wakho wezempilo uyakukufundisa malunga nokutya onokukutya kunye nokutya ekufuneka ukuphephe. Kubaluleke kakhulu ukulandela ezi zikhokelo zokutya.

Uya kutya ukutya okungamanzi okanye okucociweyo iiveki ezi-2 okanye ezi-3 emva kotyando. Uya kongeza kancinci ukutya okuthambileyo, emva koko ukutya okuqhelekileyo.

• Xa uqala ukutya ukutya okuqinileyo kwakhona, uya kuziva ukhawuleze kakhulu ekuqaleni. Ukulunywa nje kukutya okuqinileyo kunokukuzalisa. Kungenxa yokuba isingxobo sakho sesisu esitsha siphethe kuphela icephe lokutya ekuqaleni, malunga nobungakanani be-walnut.
• Ingxowa yakho iya kukhula kancinci ngokuhamba kwexesha. Awufuni ukuyolula, ke ungatyi ngaphezu kokuba umboneleli wakho ecebisa. Xa isingxobo sakho sikhulu, asizukugcina ngaphezulu kwekomityi enye (250 yeemililitha) zokutya okuhlafunwayo. Isisu esiqhelekileyo sinokubamba ngaphezulu kweekomityi ezi-4 (ilitha enye, L) zokutya okuhlafunwayo.

Uya kuncipha ngokukhawuleza kwiinyanga ezi-3 ukuya kwezi-6 zokuqala. Ngeli xesha, unako:

• Yiba neentlungu zomzimba
• Ndiziva ndidiniwe kwaye ndibanda
• Unesikhumba esomileyo
• Yiba notshintsho lwemozulu
• Ngaba ukulahleka kweenwele okanye ukucheba iinwele

Ezi mpawu ziqhelekile. Kuya kufuneka bemke njengoko uthatha iiprotein ezininzi kunye neekhalori njengoko umzimba wakho uqhela ukulahleka kobunzima bakho.

Khumbula ukuba utye kancinane kwaye uhlafune isilwanyana ngasinye ngokucotha nangokupheleleyo. Musa ukuginya ukutya de kube kugudile. Ukuvulwa phakathi kwesingxobo sakho sesisu esitsha kunye namathumbu akho kuncinci kakhulu. Ukutya okungahlafuniswanga kakuhle kungaluvala olu vulo.

• Thatha ubuncinci imizuzu engama-20 ukuya kwengama-30 ukutya. Ukuba uhlanza okanye unentlungu phantsi kwesifuba sakho ngexesha okanye emva kokutya, unokutya ngokukhawuleza.
• Yitya izidlo ezincinci ezi-6 ngalo lonke usuku endaweni yezidlo ezi-3 ezinkulu. Musa ukutyiwa phakathi kokutya.
• Yeka ukutya usakube uhluthi.

Okunye ukutya okutyayo kunokubangela iintlungu okanye ukungonwabi xa ungazihlafunanga ngokupheleleyo. Ezinye zazo yipasta, irayisi, isonka, imifuno eluhlaza kunye nenyama, ngakumbi inyama yenyama. Ukongeza isosi enamafutha asezantsi, umhluzi, okanye i-gravy kunokubenza kube lula ukugaya. Okunye ukutya okunokubangela ukungonwabi kukutya okomileyo, njengepopcorn kunye namandongomane, okanye ukutya okune-fibrous, njenge-celery kunye nombona.

Kuya kufuneka ukuba usele ukuya kuthi ga kwiikomityi ezisi-8 zamanzi (okanye iilitha ezi-2) zamanzi okanye ezinye iziselo ezingena khalori yonke imihla. Landela le migaqo yokusela:

• Musa ukusela nantoni na kangangemizuzu engama-30 emva kokuba utye ukutya. Musa nokusela nantoni na xa usitya. Umbane uya kukugcwalisa. Oku kunokukugcina ungatyi ukutya okwaneleyo okusempilweni. Ingakuthambisa ukutya kwaye yenze kube lula kuwe ukuba utye ngaphezu kokuba kufanele.
• Thatha iipilisi ezincinci xa usela. Musa ukuginya.
• Buza umboneleli wakho ngaphambi kokusebenzisa umququ, kuba inokuzisa umoya esiswini sakho.

Kuya kufuneka uqiniseke ukuba ufumana iiprotheyini ezaneleyo, iivithamini, kunye neeminerals ngelixa uphulukana nobunzima ngokukhawuleza. Ukutya kakhulu iiprotein, iziqhamo, imifuno, kunye neenkozo ezipheleleyo kuya kunceda umzimba wakho ufumane izakhamzimba ezifunekayo.

Iiproteni zinokuba zezona zibalulekileyo koku kutya kwasekuqaleni emva kotyando. Umzimba wakho udinga iprotein yokwakha izihlunu kunye nezinye izicwili zomzimba, kwaye uphilise kakuhle emva kotyando. Ukukhetha iiprotheyini ezinamafutha asezantsi kubandakanya:

• Inkukhu engenalusu.
• Inyama yenkomo (inyama ecoliweyo iyanyamezeleka) okanye inyama yehagu.
• Intlanzi.
• Amaqanda apheleleyo okanye amaqanda amhlophe.
• Iimbotyi.
• Iimveliso zobisi, ezibandakanya i-fat-fat or nonfat cheeses ezinzima, i-cottage cheese, ubisi kunye ne-yogurt.

Emva kotyando ngokudlula esiswini, umzimba wakho awunakufumana iivithamini kunye neeminerals. Kuya kufuneka uthathe ezi vithamini kunye neeminerals ubomi bakho bonke:

• Imultivitamin ngentsimbi.
• Vitamin B12.
• I-calcium (1200 mg ngosuku) kunye novithamini D. Umzimba wakho unokufumana kuphela malunga ne-500 mg ye-calcium ngexesha. Yahlula i-calcium yakho kwiidosi ezi-2 okanye ezi-3 emini. I-calcium kufuneka ithathwe kwifom "citrate".

Kuya kufuneka uthathe ezinye izongezo.

Kuya kufuneka ujonge rhoqo umboneleli wakho ukugcina umkhondo wobunzima bakho kunye nokuqinisekisa ukuba utya kakuhle. Olu tyelelo lixesha elifanelekileyo lokuthetha nomboneleli wakho malunga naziphi na iingxaki onazo ekutyeni kwakho, okanye malunga neminye imiba enxulumene notyando kunye nokuchacha kwakho.

Gwema ukutya okuphezulu kwiikhalori. Kubalulekile ukufumana sonke isondlo osidingayo ngaphandle kokutya iikhalori ezininzi.

• Musa ukutya ukutya okunamafutha amaninzi, iswekile, okanye iikhabhohayidrethi.
• Musa ukusela utywala kakhulu. Utywala buneekhalori ezininzi, kodwa ayiboneleli ngesondlo.
• Musa ukusela iziselo ezineekhalori ezininzi. Gwema iziselo ezineswekile, i-fructose, okanye isiraphu yengqolowa kuzo.
• Gwema iziphuzo ze-carbonated (iziphuzo kunye namaqamza), okanye uzivumele zihambe phambi kokuba uphuze.

Izahlulo kunye nobungakanani benkonzo zisabalwa. Ingcali yakho yokutya okanye isondlo unokukunika ukucebisa ngobungakanani bokutya ekutyeni okutyayo.

Ukuba ufumana ubunzima emva koqhaqho lwesisu, zibuze:

• Ngaba nditya ukutya okuninzi okunekhalori eninzi okanye iziselo?
• Ngaba ndifumana iprotein eyaneleyo?
• Ngaba nditya rhoqo?
• Ngaba ndizilolonga ngokwaneleyo?

Fowunela umnikezeli wakho ukuba:

• Ufumana ubunzima okanye uyeka ukunciphisa umzimba.
• Uyagabha emva kokutya.
• Unesifo sorhudo iintsuku ezininzi.
• Uziva udiniwe ngalo lonke ixesha.
• Unesiyezi okanye uyabila.

Utyando ngokudlula esuswini - ukutya kwakho; Ukutyeba-ukutya emva kokudlula; Ukwehla kwesisindo - ukutya emva kokudlula

• Roux-en-Y isisu esenziwe ngotyando ukunciphisa umzimba

UHeber D, uGreenway FL, uKaplan LM, et al. I-Endocrine kunye nolawulo lwesondlo sesigulana sasemva kotyando: Isikhokelo se-Endocrine Society Clinic Practice Guideline. J Ikliniki ye-Endocrinol Metab. Ngo-2010; 95 (11): 4823-4843. IINKCUKACHA: 21051578 pubmed.ncbi.nlm.nih.gov/21051578/.

UMechanick JI, u-Apovian C, uBrethauer S, et al. Izikhokelo zokuziqhelanisa neklinikhi yesondlo se-perioperative, i-metabolic, kunye nenkxaso yezonyango enganyangekiyo-Uhlaziyo lwango-2019: ixhaswe ngumbutho waseMelika we-Clinical Endocrinologists / American College of Endocrinology, the Obesity Society, American Society for Metabolic & Bariatric Surgery, Obesity Medicine Association , kunye neAmerican Society of Anesthesiologists. Uqhaqho Obes Relat Dis. Ngo-2020; 16 (2): 175-247. IINKCUKACHA: 31917200 pubmed.ncbi.nlm.nih.gov/31917200/.

USullivan S, uEdmundowicz SA, uMorton JM. Unyango kunye nonyango lwe-endoscopic lokutyeba kakhulu. Ku: UFeldman M, uFriedman LS, uBrandt LJ, ii-eds. Sleisenger kunye neFordtran's Gastrointestinal and Liver Disease. Ngomhla we-11. IPhiladelphia, PA: Elsevier; 2021: isahluko 8.

ITavakkoli A, Cooney RN. Utshintsho lweMetabolic emva kotyando lwe-bariatric. Ku: ICameron AM, uCameron JL, ii-eds. Unyango lwangoku lonyango. Umhla we-13. IPhiladelphia, PA: Elsevier; Ngo-2020: 797-801.

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