Ukutya oku-13 okubangela ukuBhloka (kunye nokutya endaweni yoko)

Umxholo

• 1. Iimbotyi
• 2. Iilentile
• 3. Iziselo ezinekhabhoni
• 4. Ingqolowa
• 5. Broccoli kunye neminye imifuno yeCruciferous
• 6. Itswele
• 7. Irhasi
• 8. Irayi
• 9. Iimveliso zobisi
• 10. Ii-apile
• 11. Igalikhi
• 12. Iziselo ezinxilisayo
• 13. Ibhiya
• Ezinye iindlela zokuNciphisa ukuBhloka
• Thatha uMyalezo waseKhaya

Ukuqunjelwa kuxa isisu sakho siziva ngathi sidumbile okanye sandisiwe emva kokutya.

Ihlala ibangelwa yirhasi okanye eminye imiba yokwetyisa ().

Ukuqunjelwa kuqheleke kakhulu. Malunga ne-16-30% yabantu bathi bayifumana rhoqo (,).

Nangona ukuqunjelwa kunokuba luphawu lwesifo esibi, kuhlala kubangelwa yinto ethile ekutyeni ().

Nazi izinto ezili-13 zokutya ezinokubangela ukuqunjelwa, kunye neengcebiso malunga nento oza kuyitya endaweni yoko.

(Abantu bahlala bebhidanisa "ukudumba" kunye "nokugcinwa kwamanzi," okubandakanya ukonyuka kolwelo emzimbeni. Nazi iindlela ezi-6 ezilula zokunciphisa ukugcinwa kwamanzi.)

1. Iimbotyi

Iimbotyi ziluhlobo lweembotyi.

Ziqulathe izixa ezikhulu zeprotein kunye nee-carbs ezisempilweni. Iimbotyi zityebe kakhulu kwifayibha, kunye neevithamini kunye neeminerali ezininzi ().

Nangona kunjalo, uninzi lweembotyi ziqulathe iswekile ebizwa ngokuba zii-alpha-galactosides, ezizezamaqela eecarbs ezibizwa ngokuba ziiFODMAPs.

Ii-FODMAPs (oligo- oligo-, di-, mono-saccharides kunye neepolols) zii-carbohydrate ezimfutshane ezibaleka ukwetyisa kwaye emva koko zivundiswe ngamathumbu egciwane kwikholoni. Irhasi yimveliso yale nkqubo.

Kubantu abaphilileyo, ii-FODMAPs zibonelela nje ngamafutha kwiibhakteria zokutya ezifanelekileyo kwaye akufuneki zibangele naziphi na iingxaki.

Nangona kunjalo, kubantu abane-irritable bowel syndrome, olunye uhlobo lwegesi lwenziwa ngexesha lenkqubo yokubila. Oku kunokubangela ukungonwabi okukhulu, kunye neempawu ezinjengokuqunjelwa, ukuqunjelwa, ukuqunjelwa kunye nohudo ().

Ukucwina kunye nokuhluma iimbotyi yindlela elungileyo yokunciphisa ii-FODMAP kwiimbotyi. Ukutshintsha ukuntywila emanzini amaxesha amaninzi kunokunceda ().

Yintoni oza kuyitya endaweni yoko: Ezinye iimbotyi zilula kwinkqubo yokwetyisa. Iimbotyi ze-Pinto kunye neembotyi ezimnyama zinokucoleka ngakumbi, ngakumbi emva kokuntywila.

Unokutshintsha iimbotyi ngeenkozo, inyama okanye iquinoa.

2. Iilentile

Iilentile nazo yimidumba. Ziqulathe izixa ezikhulu zeprotheyini, ifayibha kunye nekhabhohayidi esempilweni, kunye neeminerali ezinje ngentsimbi, ubhedu kunye nemanganizi.

Ngenxa yomxholo wefayibha ephezulu, zinokubangela ukudumba kwabantu abanovakalelo. Oku kuyinyani ngakumbi kubantu abangaqhelanga ukutya ifayibha eninzi.

Njengeembotyi, iilentile zinee-FODMAPs. Ezi swekile zinokuba negalelo kwimveliso yegesi egqithisileyo kunye nokuqunjelwa.

Nangona kunjalo, ukufunxa okanye ukukhupha iilentile ngaphambi kokuba uzitye kunokwenza kube lula kakhulu kwinkqubo yokwetyisa.

Yintoni oza kuyitya endaweni yoko: Iilentile ezinombala okhanyayo zihlala ziphantsi kwifayibha kunezo zimnyama, kwaye oko kunokubangela ukudumba okuncinci.

3. Iziselo ezinekhabhoni

Iziphuzo zekhabhoni yenye yezizathu eziqhelekileyo zokuqunjelwa.

Ezi ziselo ziqulethe izixa eziphezulu zecarbon dioxide, igesi.

Xa usela esinye seziselo, ugqibela ngokuginya isixa esikhulu sale gesi.

Inxalenye yerhasi iyabambeka kwinkqubo yokwetyisa, enokubangela ukudumba okungafunekiyo kunye nokuxinana.

Yintoni yokusela endaweni yoko: Amanzi acwengileyo ahlala elungile. Ezinye iindlela ezisempilweni zibandakanya ikofu, iti kunye neziqhamo ezinencasa yeziqhamo.

4. Ingqolowa

Ingqolowa ibisoloko inempikiswano kule minyaka imbalwa idlulileyo, ngakumbi kuba ineprotein ebizwa ngokuba yi-gluten.

Ngaphandle kwempikiswano, ingqolowa isatyiwa kakhulu. Sisithako kwizonka ezininzi, iipasta, iitortilla kunye neepizza, kunye nezinto ezibhakiweyo ezinje ngeekeyiki, iibhiskiti, iikeyiki kunye newaffles.

Kubantu abanesifo se-celiac okanye uvakalelo lwe-gluten, ingqolowa ibangela iingxaki zokugaya ukutya. Oku kubandakanya ukudumba, igesi, urhudo kunye nentlungu esiswini (,).

Ingqolowa ikwangowona mthombo uphambili wee-FODMAP, ezinokubangela iingxaki zokwetyisa kubantu abaninzi (,).

Yintoni oza kuyitya endaweni yoko: Zininzi iindlela ezingenalo i-gluten ngaphandle kwengqolowa, njenge-oats emsulwa, i-quinoa, i-buckwheat, umgubo we-almond kunye nomgubo wekhokhonathi.

Zininzi iindlela zokukhetha isonka sengqolowa esiqhelekileyo kweli nqaku.

5. Broccoli kunye neminye imifuno yeCruciferous

Intsapho yemifuno ebethelelweyo ibandakanya i-broccoli, icauliflower, ikhaphetshu, ihlumelo laseBrussels kunye nezinye ezininzi.

Ezi zisempilweni kakhulu, ziqulathe izakha mzimba ezibalulekileyo ezifana nefayibha, ivithamin C, ivithamin K, isinyithi kunye ne potassium.

Nangona kunjalo, ziqulathe ii-FODMAPs, ke zinokubangela ukudumba kwabanye abantu ().

Ukupheka imifuno enqamlezileyo kunokubenza kube lula ukwetyisa.

Yintoni oza kuyitya endaweni yoko: Zininzi iindlela ezinokubakho, kubandakanya isipinatshi, iikomkomere, iletisi, ibhatata kunye ne-zucchini.

6. Itswele

Itswele yimifuno yebhalbhu yaphantsi komhlaba enencasa eyahlukileyo, enamandla. Kunqabile ukuba zityiwe ziphelele, kodwa ziyathandwa kwizidlo eziphekiweyo, izitya ezisecaleni kunye nesaladi.

Nangona zihlala zityiwa ngamanani amancinci, amatswele yenye yezona zinto ziphambili zokutya zefructans. Ezi ziintsinga ezinyibilikayo ezinokubangela ukudumba (, 14).

Ukongeza, abanye abantu banobuthathaka okanye abanyamezelani kwezinye izinto ezikwi-anyanisi, ngakumbi i-anyanisi eluhlaza ().

Ke ngoko, itswele sisizathu esaziwayo sokuqunjelwa kunye nokunye ukungonwabi. Ukupheka amatswele kunokunciphisa ezi ziphumo zokugaya.

Yintoni oza kuyitya endaweni yoko: Zama ukusebenzisa amayeza amatsha okanye iziqholo njengenxalenye yeetswele.

7. Irhasi

Irhasi sisikhwebu esidliwayo esidla ngokutya okusanhlamvu.

Inesondlo kakhulu, kuba ityebile kwi-fiber kwaye iqulethe izixa eziphezulu zeevithamini kunye neeminerali ezinjenge-molybdenum, i-manganese kunye ne-selenium.

Ngenxa yomxholo wefayibha ephezulu, ibhali yengqolowa iphelele inokubangela ukuqunjelwa kubantu abangaqhelanga kutya ifayibha eninzi.

Ngapha koko, irhasi iqulethe i-gluten. Oku kunokubangela iingxaki kubantu abanganyamezelaniyo ne-gluten.

Yintoni oza kuyitya endaweni yoko: Irhasi ecoliweyo, njengeeperile okanye iscotch barley, inokunyamezelwa ngcono. Irhasi inokuphinda itshintshwe nezinye iinkozo okanye iinyani zenyani ezifana nehabile, irayisi emdaka, iquinoa okanye ibuckwheat.

8. Irayi

Irayi yingqolowa ehambelana nengqolowa.

Isondlo kakhulu kwaye ingumthombo ogqwesileyo wefayibha, i-manganese, i-phosphorus, ubhedu kunye ne-B-vithamini.

Nangona kunjalo, i-rye iqulethe i-gluten, iprotheni abantu abaninzi abanomdla okanye abanyamezeli.

Ngenxa yefayibha ephezulu kunye nomxholo we-gluten, irye inokuba sesona sizathu siphambili sokuqunjelwa kubantu abanolwazelelelo.

Yintoni oza kuyitya endaweni yoko: Ezinye iinkozo okanye i-pseudocereals, kubandakanya i-oats, irayisi emdaka, i-buckwheat okanye i-quinoa.

9. Iimveliso zobisi

Ideri isondlo kakhulu, kunye nomthombo ogqwesileyo weprotheni kunye necalcium.

Zininzi iimveliso zobisi ezikhoyo, kubandakanya ubisi, itshizi, itshizi cream, iyogathi kunye nebhotolo.

Nangona kunjalo, malunga neepesenti ezingama-75 zabemi behlabathi abakwazi ukuphula i-lactose, iswekile efumaneka ebisini. Le meko yaziwa ngokuba kukunganyamezelani kwe-lactose (,).

Ukuba awunyamezelani ne-lactose, ubisi lunokubangela iingxaki ezinkulu zokwetyisa. Iimpawu zibandakanya ukuqunjelwa, igesi, ukurhabaxa kunye norhudo.

Yintoni oza kuyitya endaweni yoko: Abantu abanganyamezelani ne-lactose ngamanye amaxesha banokuphatha ukhilimu kunye nebhotolo, okanye ubisi olunotyiweyo njenge yoghurt ().

Iimveliso zobisi olungenaLactose ziyafumaneka. Ezinye iindlela zobisi oluqhelekileyo zibandakanya ikhokhonathi, i-almond, isoy okanye ubisi lwerayisi.

10. Ii-apile

Ii-apile zezinye zeziqhamo ezithandwa kakhulu kwihlabathi.

Ziphezulu kwifayibha, ivithamin C kunye nee-antioxidants, kwaye zidityaniswe noluhlu lwezibonelelo zezempilo (, 20).

Nangona kunjalo, ii-apile ziyaziwa ukuba zibangela ukuqunjelwa kunye neminye imiba yokwetyisa kwabanye abantu.

Amatyala yi-fructose (eyi-FODMAP) kunye nomxholo ophezulu wefayibha. I-Fructose kunye nefayibha zombini zinokuvunywa emathunjini amakhulu, kwaye kunokubangela igesi kunye nokudumba.

Iiapile eziphekiweyo kunokuba lula ukuzetyisa kunezintsha.

Yintoni oza kuyitya endaweni yoko: Ezinye iziqhamo, ezinje ngeebhanana, iiblueberries, iidiliya, imandarin, iiorenji okanye amaqunube.

11. Igalikhi

I-Garlic ithandwa kakhulu, zombini ukunambitheka kunye nonyango lwempilo.

Njengee-anyanisi, igalikhi iqulethe ii-fructans, ezizii-FODMAP ezinokubangela ukuqunjelwa ().

Ukwehla komzimba okanye ukunganyamezelani kwezinye izinto ezifumaneka kwigalikhi kuyinto eqhelekileyo, neempawu ezinjengokuqunjelwa, ukubethelwa kunye negesi ().

Nangona kunjalo, ukupheka igalikhi kunokunciphisa ezi ziphumo.

Yintoni oza kuyitya endaweni yoko: Zama ukusebenzisa amanye amayeza kunye neziqholo ekuphekeni kwakho, njenge-thyme, iparsley, i-chives okanye i-basil.

12. Iziselo ezinxilisayo

Iswekile yotywala isetyenziselwa ukutshintsha iswekile kukutya okungenashukela kunye nokuhlafuna iintsini.

Iindidi eziqhelekileyo zibandakanya i-xylitol, i-sorbitol kunye ne-mannitol.

Iswekile yotywala ikwayiFODMAPs. Zidla ngokubangela iingxaki zokwetyisa, kuba zifikelela kumathumbu amakhulu angatshintshanga apho amathumbu ebacteria atya kuwo.

Ukutya izixa ezikhulu zeswekile kunokubangela imiba yokugaya ukutya, njengokuqunjelwa, irhasi kunye norhudo.

Yintoni oza kuyitya endaweni yoko: I-Erythritol ikwashukela enotywala, kodwa kulula ekucoleni ukutya kunale ikhankanywe apha ngasentla. UStevia ukwenye indawo esempilweni kwiswekile nakwisiselo esinxilisayo.

13. Ibhiya

Wonke umntu mhlawumbi ukhe waliva igama elithi "isisu sebhiya" lisetyenziswe ngaphambili.

Ayibhekiseli kuphela ekunyuseni amanqatha esisu, kodwa nakukuqunjelwa okubangelwa kukusela ibhiya.

Ibhiya sisiselo esenziwe ngekhabhoni esenziwe kwimithombo yeecarbs ezinokuvuthwa ezifana nerhasi, umbona, ingqolowa kunye nerayisi, kunye negwele kunye namanzi.

Ke ngoko, iqulethe igesi (icarbon dioxide) kunye neecarbs, ezinezinto ezimbini ezaziwayo zokuqunjelwa. Iinkozo ezisetyenziselwa ukupheka ibhiya zihlala zine-gluten.

Yintoni yokusela endaweni yoko: Amanzi ahlala esona siselo silungileyo, kodwa ukuba ujonga ezinye iindlela ezinotywala iwayini ebomvu, iwayini emhlophe okanye imimoya inokubangela ukuqaqamba.

Ezinye iindlela zokuNciphisa ukuBhloka

Ukuqunjelwa yingxaki exhaphakileyo, kodwa kuhlala kusonjululwa ngotshintsho olulula.

Kukho amacebo aliqela anokunceda ukunciphisa ukuqunjelwa, okuchazwe kweli nqaku.

Ukuba uneengxaki zokugaya eziqhubekayo, unokufuna ukuqaphela ukutya okuncinci kwe-FODMAP. Inokusebenza ngokungaqhelekanga, ingekuko ukubumba kodwa neminye imicimbi yokugaya ukutya ngokunjalo.

Nangona kunjalo, qiniseka ukuba ubona ugqirha ukuba akhuphe imeko enokubakho yonyango.

Thatha uMyalezo waseKhaya

Ukuba uneengxaki zokuqunjelwa, ke amathuba okuba ukutya kolu luhlu kungoyena nobangela.

Oko kuthethiweyo, akukho sizathu sokuphepha konke oku kutya, kuphela ezo zikubangela iingxaki buqu.

Ukuba ufumanisa ukuba ukutya okuthile ngokungaguquguqukiyo kukwenza udumbe, ke kuthintele ngokulula. Akukho kutya kufanelekile ukubandezeleka.