Ukutya okuphezulu

Ifayibha yinto efumaneka kwizityalo. Ifayibha yokutya, uhlobo olityayo, ifumaneka kwiziqhamo, imifuno, kunye neenkozo. Umzimba wakho awukwazi ukucola ifayibha, ke uyagqitha emathunjini akho ngaphandle kokufunxwa. Nangona kunjalo, ifayibha isabonelela ngezibonelelo ezininzi zempilo.

Ifayibha yokutya yongeza isambuku kukutya kwakho. Kuba ikwenza uzive ukhawuleze ngokukhawuleza kwaye ixesha elide, inokukunceda kwimizamo yokunciphisa umzimba okanye ukugcina ubunzima obusempilweni. Kubantu abanesifo seswekile, ifayibha idlala indima ebalulekileyo ekufezekiseni nasekugcineni ulawulo lwe-glycemic.

Ukutya okuphezulu kwefayibha nako kunokunceda ekuqunjelweni nasekurhawuzeleni. Ifayibha nayo inokunceda ukuthoba i-cholesterol yakho.

Yandisa kancinci isixa sefayibha ekudleni kwakho. Ukuba une-bloating okanye i-gas, kusenokwenzeka ukuba utye kakhulu kwaye kufuneka unciphise inani le-fiber oyityayo iintsuku ezimbalwa. Sela amanzi amaninzi. Xa usonyusa ifayibha ekutyeni kwakho, kufuneka ufumane ulwelo olwaneleyo. Ukungafumani manzi ngokwaneleyo kunokwenza ukuba ukuqunjelwa kube kubi endaweni yokuba kubengcono. Buza umboneleli wakho wokhathalelo lwempilo okanye isazi sokutya ukuba ungakanani na ulwelo ekufuneka ulufumene suku ngalunye.

Ukutya okucetyiswayo imihla ngemihla (i-DRI) yefayibha yabantu abadala abaneminyaka eyi-19 ukuya kuma-50 ubudala ngama-38 iigram ngosuku lwamadoda kunye ne-25 yeegramu ngosuku kubafazi. Ukufumana ifayibha ngakumbi ekutyeni, yitya iintlobo ezahlukeneyo zokutya, ezinje:

• Iziqhamo
• Imifuno
• Amazimba

Funda iilebheli zokutya ngononophelo ukuze ubone ukuba zingakanani na iifayibha. Ifayibha ifunyanwa ngokwendalo kukutya okunesondlo okuninzi. Ukuba ukutya kwakho kuyalingana, ngekhe ufune isongezo sefayibha. Iimveliso eziziinkozo ezipheleleyo zinefayibha engaphezulu kuneenkozo ezicoliweyo. Khetha ukutya okunamaxabiso aphezulu efayibha, njengesonka sengqolowa esipheleleyo xa kuthelekiswa nesonka esimhlophe kunye nerayisi emdaka xa kuthelekiswa nerayisi emhlophe. Zama ukutya ukutya okunefayibha ephezulu ngokwemvelo. Izongezo zefayibha kunye nokutya okuqiniswe nefayibha kuhlala kungazisi zibonelelo zempilo ezifanayo kwaye kunokubangela ukubola kunye negesi kube kubi.

Imifuno ngumthombo olungileyo wefayibha. Yitya ngakumbi:

• Iletesi, isard chard, iminqathe eluhlaza kunye nesipinatshi
• Ithenda imifuno ephekiweyo, enje nge-asparagus, i-beet, amakhowa, iitheniphu kunye namathanga
• Iitapile ezibhakiweyo kunye neebhatata ezinesikhumba
• Broccoli, artichokes, squashes, kunye neembotyi zomtya

Unokufumana ifayibha ngakumbi ngokutya:

• Iimbotyi, ezinjengeelentile, iimbotyi ezimnyama, ii-ertyisi ezahlukileyo, iimbotyi zezintso, iimbotyi zelima kunye nee-chickpeas
• Amandongomane nembewu, ezinje ngembewu kajongilanga, iiamangile, iipistachios, kunye nee-pecans

Iziqhamo ngomnye umthombo olungileyo wefayibha. Yitya ngakumbi:

• Ii-apile kunye neebhanana
• Iipesika kunye namapere
• Iitangerines, iziqwenga kunye namajikijolo
• Amakhiwane nezinye iziqhamo ezomisiweyo
• Kiwis

Iinkozo ngomnye umthombo obalulekileyo wefayibha yokutya. Yitya ngakumbi:

• Isiriyeli ezishushu, ezinje nge-oatmeal kunye ne-farina
• Isonka esipheleleyo
• irayisi emdaka
• IQuinoa
• Amaqhashu
• Ukutya okuziinkozo okuphezulu, okufana ne-bran, ingqolowa ecekethekileyo, kunye nengqolowa ekhukhumeleyo
• Ipasta yengqolowa iphela
• Iifomfini zesebe

Ifayibha yokutya - ukuzikhathalela; Ukuqunjelwa - ifayibha

• Imithombo yefayibha

UDahl WJ, uStewart ML. Indawo yeAkhademi yeSondlo kunye neDietetics: iimpembelelo zempilo kwifayibha yokutya. Ukutya kweJ Acad Nutrition. 2015; 115 (11): 1861-1870. IINKCUKACHA: 26514720 pubmed.ncbi.nlm.nih.gov/26514720/.

UMurray MT. Iyeza lesondlo. Ku: Pizzorno JE, Murray MT, ii-eds. Incwadi yesifundo seyeza. Umhla we-5. IPhiladelphia, PA: Elsevier; 2021: isahluko 44.

UThompson M, uNoel MB. Isondlo kunye neyeza zosapho. Ku: Rakel RE, Rakel DP, ii-eds. Incwadi yesikhokelo samayeza osapho. Umhla we-9. IPhiladelphia, PA: Elsevier; 2016: isahluko 37.

• Ukuqunjelwa kwiintsana nabantwana
• Diverticulitis
• Ifayibha

• Ukuqunjelwa - ukuzikhathalela
• Ukuqunjelwa-yintoni oza kuyibuza ugqirha wakho
• I-diverticulitis kunye ne-diverticulosis-ukukhutshwa
• I-Diverticulitis-yintoni oza kuyibuza ugqirha wakho
• Ufunda njani iilebheli zokutya

• Ifayibha yokutya
• Uyihlisa njani iCholesterol kunye nokutya