Ubomi emva kotyando lokwehla kobunzima

Usenokuba uqalile ukucinga malunga notyando lokulahleka kobunzima. Okanye usenokuba sele wenze isigqibo sokuba utyando. Utyando lokunciphisa umzimba lunokukunceda:

• Yehla emzimbeni
• Ukuphucula okanye ukuphelisa iingxaki ezininzi zempilo
• Ukuphucula umgangatho wobomi bakho
• Phila ixesha elide

Kubalulekile ukuba uqonde ukuba kuya kubakho ezinye iinguqulelo ezininzi ebomini bakho. Oku kubandakanya indlela otya ngayo, into oyityayo, xa usitya, indlela oziva ngayo ngesiqu sakho, nokunye okuninzi.

Utyando lokunciphisa ukutyeba ayisiyondlela ilula yokuphuma. Uya kudinga ukwenza umsebenzi onzima wokutya ukutya okusempilweni, ukulawula ubukhulu bezabelo kunye nokwenza umthambo.

Njengoko uncipha ngokukhawuleza kwiinyanga ezintathu ukuya kwezi-6 zokuqala, unokuziva udiniwe okanye ubanda ngamanye amaxesha. Unako kwakhona:

• Ubuhlungu bomzimba
• Ulusu olomileyo
• Ukulahleka kweenwele okanye ukunciphisa iinwele
• Imood iyatshintsha

Ezi ngxaki kufuneka zihambe njengoko umzimba wakho uqhela ukulahleka kobunzima kwaye ubunzima bakho buzinza. Kubalulekile ukuba ulandele iingcebiso zikagqirha wakho zokutya iiprotheyini ezaneleyo kunye nokuthatha iivithamini.

Unokuba lusizi emva kotyando lokulahleka kobunzima. Ubomi bobomi emva kotyando bunokungafani ncam nethemba lakho okanye okulindeleyo ngaphambi kotyando. Unokumangaliswa kukuba imikhwa ethile, iimvakalelo, izimo zengqondo, okanye amaxhala zisenokubakho, ezinje:

• Ucinge ukuba awusayi kuphinda uphulukane nokutya emva kotyando, kwaye umnqweno wokutya ukutya okunekhalori ephezulu uya kube uphelile.
• Ubulindele ukuba abahlobo kunye nosapho baya kukuphatha ngokwahlukileyo emva kokuba wehlile emzimbeni.
• Unethemba lokuba iimvakalelo ezibuhlungu okanye ezothusayo onazo ziya kuhamba emva kotyando kunye nokwehla kobunzima.
• Uphoswa zizithethe ezithile zentlalo ezinjengokwabelana ukutya nabahlobo okanye nosapho, ukutya ukutya okuthile, okanye ukutya ngaphandle nabahlobo.

Iingxaki, okanye ukubuyela kade kutyando, okanye lonke utyelelo olulandelayo lunokuphikisana nethemba lokuba yonke into izakuba ngcono kwaye ibelula emva koko.

Uya kuba kukutya okumanzi okanye okucocekileyo kwiiveki ezi-2 okanye ezi-3 emva kotyando. Uya kongeza kancinci ukutya okuthambileyo kunye nokutya okuqhelekileyo kukutya kwakho. Uyakube usitya ukutya okuqhelekileyo ngeeveki ezi-6.

Ekuqaleni, uya kuziva uzele ngokukhawuleza okukhulu, rhoqo emva kokulunywa nje okumbalwa kokutya okuqinileyo. Isizathu kukuba isingxobo sakho sesisu esitsha okanye umkhono esiswini uza kubamba isixa esincinci sokutya nje emva kotyando. Nokuba isingxobo sakho okanye umkhono wakho mkhulu, ngekhe ubambe ngaphezulu kwekomityi enye (240 yeemililitha) zokutya okuhlafunwayo. Isisu esiqhelekileyo sinokubamba ukuya kwiikomityi ezi-4 (ilitha enye) yokutya okuhlafunwayo.

Nje ukuba utye ukutya okuqinileyo, ukuluma ngakunye kufuneka ukuhlafune kancinci kwaye ngokupheleleyo, ukuya kuthi ga kuma-20 okanye ama-30 amaxesha. Ukutya kufuneka kube yinto egudileyo okanye ecocekileyo ngaphambi kokuginya.

• Ukuvulwa kwesingxobo sakho sesisu esitsha kuya kuba kuncinci kakhulu. Ukutya okungahlafuniswanga kakuhle kungaluvala olu vulo kwaye kunokubangela ukuba ugabhe okanye ube neentlungu phantsi kwethambo lakho.
• Isidlo ngasinye siya kuthatha imizuzu engama-30 ubuncinci.
• Kuya kufuneka utye izidlo ezithandathu ezincinci ngalo lonke usuku endaweni yezidlo ezi-3 ezinkulu.
• Uya kudinga ukunqanda ukutya okutyayo phakathi kokutya.
• Okunye ukutya kunokubangela iintlungu okanye ukungonwabi xa ukutyile ukuba akuhlafunwanga kakuhle. Oku kubandakanya ipasta, irayisi, isonka, imifuno eluhlaza, okanye inyama, kunye nako konke ukutya okomileyo, okuncangathi, okanye okunamtya.

Uya kudinga ukusela ukuya kuthi ga kwiiglasi eziyi-8 zamanzi okanye ezinye izinto ezingamanzi ezingenazo iikhalori yonke imihla.

• Kulumkele ukusela nantoni na xa usitya, kunye nemizuzu engama-60 ngaphambi okanye emva kokutya. Ukuba nolwelo kwisingxobo sakho kuya kuhlamba ukutya kuphume engxoweni yakho kwaye kukwenze ulambe.
• Njengokutya, kuya kufuneka uthathe iisiphu ezincinci kwaye ungagxili.
• SUKUYISEBENZISI imququ kuba izisa umoya esiswini sakho.

Utyando lokwehlisa umzimba lunokunceda ekuqeqesheni ukutya kancinci. Kodwa utyando sisixhobo kuphela. Kusafuneka wenze ukhetho olufanelekileyo lokutya.

Emva kotyando, ugqirha wakho, umongikazi, okanye ugqirha wokutya uya kukufundisa malunga nokutya onokukutya kunye nokutya okunokuphepha. Kubaluleke kakhulu ukulandela indlela otya ngayo. Ukutya ubukhulu becala iiprotein, iziqhamo, imifuno, kunye neenkozo ezigcweleyo iya kuba yeyona ndlela ilungileyo yokunciphisa umzimba kwaye ikugcine kunjalo.

Kuya kufuneka uyeke ukutya xa wonelisekile. Ukutya de uziva ugcwele ngalo lonke ixesha kunokolula isingxobo sakho kunye nokunciphisa ubunzima obulahlekileyo.

Uya kudinga ukunqanda ukutya okuphezulu kwiikhalori. Ugqirha wakho okanye ugqirha wezidlo uya kuthi kuwe:

• SUKUTHI ukutya ukutya okunamafutha amaninzi, iswekile, okanye ii-carbohydrate.
• SUKUYISELA into engamanzi eneekhalori ezininzi okanye eneswekile, i-fructose, okanye isiraphu yombona.
• Sukusela iziselo ezihlwahlwazayo (sela kunye namaqamza).
• Musa ukusela utywala. Iqukethe iikhalori ezininzi, kwaye ayiboneleli ngesondlo.

Kubalulekile ukufumana sonke isondlo osidingayo ngaphandle kokutya iikhalori ezininzi. Ngenxa yokwehla ngokukhawuleza kobunzima, kuya kufuneka uqaphele ukuba ufumana konke ukutya kunye neevithamini ozifunayo njengoko uchacha.

Ukuba ugqitha ngesisu okanye utyando lwemikhono emi nkqo, kuyakufuneka uthathe iivithamini ezongezelelekileyo kunye neeminerals ubomi bakho bonke.

Uzakufuna ukuhlolwa rhoqo kunye nogqirha wakho ukuze ulandele ukulahleka kwesisindo sakho kwaye uqiniseke ukuba udla kakuhle.

Emva kokuphulukana nobunzima obungaka, unokulindela utshintsho kubume bomzimba wakho kunye nentaba. Olu tshintsho lunokubandakanya ulusu olugqithisileyo okanye olomileyo kunye nokulahleka kobunzima bemisipha. Ubunzima obuninzi obulahlekayo, uya kuba nobuninzi obuninzi okanye ulusu olunesikhumba. Ukugqithisa okanye ukugoba ulusu kudla ngokubonisa ubukhulu becala esiswini, emathangeni, ezinqeni, nakwiingalo ezingaphezulu. Ingabonisa esifubeni sakho, entanyeni, ebusweni nakwezinye iindawo ngokunjalo. Thetha nogqirha wakho malunga nokukhetha ukunciphisa isikhumba esigqithisileyo.

Umbutho waseMelika woNyango lweMetabolic kunye neBariatric. Ubomi emva kotyando lwe-bariatric. asmbs.org/patients/life-after-bariatric-surgery. Kufumaneka ngo-Apreli 22, 2019.

UMechanick JI, uYydim A, uJones DB, et al. Izikhokelo zokuziqhelanisa neklinikhi yesondlo se-perioperative, imetabolism, kunye nenkxaso engeyiyo yokuhlinzwa kwesigulana sonyango lwe-bariatric -Uhlaziyo luka-2013: ixhaswe ngumbutho weAmerican Association of Clinical Endocrinologists, Umbutho weObesity, kunye noMbutho waseMelika woNyango lweMetabolic & Bariatric. Ukutyeba kakhulu (Intwasahlobo yeSilivere). Ngo-2013; 21 iSuppl 1: S1-S27. IINKCUKACHA: 23529939 www.ncbi.nlm.nih.gov/pubmed/23529939.

URichards WO. Ukutyeba okungathethekiyo. Ku: Townsend CM, Beauchamp RD, Evers BM, Mattox KL, eds. Incwadi yeSabiston yoNyango: Isiseko sebhayiloji yoQeqesho lwangoku. Umhla we-20. IPhiladelphia, PA: Elsevier; Ngo-2017: isahluko 47.