Ukutya oku-7 okunokubangela ukuqunjelwa

Umxholo

• 1. Utywala
• 2. Ukutya okune-Gluten
• 3. Iinkozo ezilungisiweyo
• 4. Ubisi kunye neemveliso zobisi
• 5. Inyama ebomvu
• 6. Ukutya okuqhotsiweyo okanye okukhawulezayo
• 7. Iipersimmons
• Umgca wezantsi

Ukuqunjelwa yingxaki eqhelekileyo echazwa ngokubanzi njengaphantsi kwamathumbu amathathu ngeveki (1).

Ngapha koko, uninzi lwe-27% yabantu abadala bayayifumana kunye neempawu zayo ezihamba nayo, njengokuqunjelwa kunye negesi. Okudala okanye okungasebenziyo ngokwasemzimbeni okufumanayo, kokukhona kunokwenzeka ukuba ube nakho (,).

Olunye uhlobo lokutya lunokunceda ukunciphisa okanye ukunciphisa umngcipheko wokuqhinwa, ngelixa abanye benokwenza mandundu.

Eli nqaku livavanya ukutya okuse-7 okunokubangela ukuqhina.

1. Utywala

Utywala kudla ngokukhankanywa njengonobangela wokuqhinwa.

Kungenxa yokuba ukuba usela utywala izixa ezikhulu, bunokunyusa isixa solwelo olulahlekileyo ngomchamo wakho, lubangele ukomisa.

I-hydration engalunganga, mhlawumbi ngenxa yokungaseli manzi ngokwaneleyo okanye ukuphulukana nawo kakhulu ngenxa yomchamo, kuhlala kunxulunyaniswa nomngcipheko wokuqhinwa (,).

Ngelishwa, akukho zifundo zinokufunyanwa kwikhonkco ngqo phakathi kotywala kunye nokuqunjelwa. Ngaphaya koko, abanye abantu baxela ukuba banesifo sorhudo, endaweni yokuqhinwa, emva kokulala ebusuku ().

Kungenzeka ukuba iziphumo ziyahluka kumntu kumntu. Abo bafuna ukumelana neziphumo ezinokubangela ukomisa amanzi kunye nokuzibamba kwisiselo esinxilisayo kufuneka bazame ukuhlawula into nganye yotywala ngeglasi yamanzi okanye esinye isiselo esingesiso esinxilisayo.

Utywala, ngakumbi xa buselwe kakhulu, bunokuba nefuthe elinciphisayo elinokunyusa umngcipheko wokuqhinwa. Iziphumo zingahluka ukusuka komnye umntu ukuya komnye, kwaye kuyafuneka izifundo ezingakumbi ngaphambi kokuba kwenziwe izigqibo ezinamandla.

2. Ukutya okune-Gluten

I-Gluten yiprotheyini efumaneka kwiingqolowa ezifana nengqolowa, irhasi, irye, isipelingi, i-kamut kunye ne-triticale. Abanye abantu banokufumana ukuqhina xa besitya ukutya okuqukethe i-gluten ().

Kwakhona, abanye abantu abayinyamezeli i-gluten. Le yimeko eyaziwa ngokuba kukunganyamezelani kwe-gluten okanye isifo se-celiac.

Xa umntu onesifo se-celiac esebenzisa i-gluten, amajoni abo omzimba ahlasela isisu sabo, esonakalisa kakhulu. Ngesi sizathu, abantu abanesi sifo kufuneka balandele ukutya okungenagluten ().

Kwinkoliso yamazwe, abantu abaqikelelwa ku-0.5-1% baba nesifo esiqhekezayo, kodwa abaninzi basenokungasazi. Ukuqhina okungapheliyo yenye yeempawu eziqhelekileyo. Ukuthintela i-gluten kunokunceda ekunyangeni nasekuphiliseni amathumbu (,,).

Ubuntununtunu obungenayo i-celiac gluten (NCGS) kunye ne-irritable bowel syndrome (IBS) zezinye iimeko ezimbini apho amathumbu omntu anokusabela kwingqolowa. Abantu abanezi meko zonyango abazinyamezeli i-gluten kodwa babonakala ngathi banovakalelo kwingqolowa nakwezinye iinkozo.

Ukuba ukrokrela ukuba i-gluten ibangela ukuqunjelwa kwakho, qiniseka ukuba uthethe nengcali yakho yokhathalelo lwempilo ukulawula isifo se-celiac ngaphambi kokusika i-gluten ekutyeni kwakho.

Oku kubalulekile, njengoko i-gluten kufuneka ibe kukutya kwakho kuvavanyo lwesifo se-celiac ukuze sisebenze ngokufanelekileyo. Ukuba unqumle isifo se-celiac, unokufuna ukuzama ukusebenzisa amanqanaba ahlukeneyo e-gluten ukuvavanya iimpembelelo zakho kuwe.

Abantu abanesifo se-celiac, i-NCGS, okanye i-IBS banokubakho amava okuqunjelwa ngenxa yokutya i-gluten okanye ingqolowa.

3. Iinkozo ezilungisiweyo

Iinkozo ezicutshungulwayo kunye neemveliso zazo, ezinje ngesonka esimhlophe, irayisi emhlophe, kunye nepasta emhlophe, ziphantsi kwifayibha kwaye zisenokuba nokuqunjelwa ngaphezu kokutya okuziinkozo.

Kungenxa yokuba iinxalenye zengqolowa kunye neentsholongwane ziyasuswa ngexesha lokulungiswa. Ngokukodwa, i-bran iqulethe ifayibha, isondlo esongeza isambuku esitulweni kwaye siyanceda ukuhamba.

Izifundo ezininzi zinxibelelanise ukutya okuphezulu kwefayibha kumngcipheko osezantsi wokuqhinwa. Ngapha koko, uphononongo lwamva nje luxele i-1.8% yamathuba asezantsi okuqunjelwa kwigram nganye eyongezelelweyo yosetyenziso ngosuku (,).

Ke ngoko, abantu abahlangabezana nokuqunjelwa banokuxhamla ngokunciphisa ngokuthe ngcembe ukungenisa kwabo ukutya okuziinkozo okuguqulweyo kwaye endaweni yabo kufakwe iinkozo.

Nangona ifayibha eyongezelelweyo iluncedo kuninzi lwabantu, abanye abantu bafumana isiphumo esichaseneyo. Kubo, ifayibha eyongezelelweyo inokubangela ukubambeka ngakumbi, kunokuba uyikhulule (,).

Ukuba uqunjelwe kwaye sele utya ukutya okuneswebe eninzi, ukongeza ifayibha ekutyeni kwakho akunakulunga ukuba uncede. Ngamanye amaxesha, inokwenza ingxaki ibe mandundu ().

Ukuba le yimeko yakho, zama ukunciphisa ngokuthe chu ukutya kwakho kwemihla ngemihla ifayibha ukuze ubone ukuba oku kunika isiqabu.

Iinkozo ezicutshungulwayo kunye neemveliso zazo, ezifana nerayisi emhlophe, ipasta emhlophe, kunye nesonka esimhlophe, ziqulathe ifayibha encinci kuneenkozo ezipheleleyo, ezenza ukuba zisonge ngakumbi. Kwelinye icala, abanye abantu bafumanisa ukuba ukusebenzisa ifayibha encinci kunceda ukunciphisa ukuqhina.

4. Ubisi kunye neemveliso zobisi

Ubisi lubonakala ngathi lolunye unobangela oqhelekileyo wokuqunjelwa, ubuncinci kubantu abathile.

Iintsana, iintsana, kunye nabantwana babonakala ikakhulu emngciphekweni, mhlawumbi ngenxa yobuntununtunu kwiiproteni ezifumaneka kubisi lwenkomo ().

Ukujongwa kwakhona kwezifundo ezenziweyo kwisithuba seminyaka engama-26 kufumanise ukuba abanye abantwana abanokuqhinwa okungapheliyo bafumana amava xa beyeka ukutya ubisi lweenkomo (17).

Kuphononongo lwakutsha nje, abantwana abaneminyaka eyi-1-12 abanokuqunjelwa okungapheliyo basela ubisi lweenkomo kangangexesha elithile. Ubisi lwenkomo emva koko lwatshintshwa lubisi lwe-soy kangangexesha elilandelayo.

Abasithoba kwabantwana abali-13 kolu phononongo baba namava okuqunjelwa xa ubisi lwenkomo luthatyathelwe indawo lubisi lwesoya ().

Zininzi iingxelo ze-anecdotal zamava afanayo kubantu abadala. Nangona kunjalo, inkxaso encinci yesayensi inokufunyanwa, kuba uninzi lwezifundo ezivavanya ezi ziphumo zijolise ebantwaneni, hayi kubantu abadala.

Kubalulekile ukuba uqaphele ukuba abo banganyamezelaniyo ne-lactose banokufumana urhudo, endaweni yokuqhinwa, emva kokutya ubisi.

Iimveliso zobisi zinokubangela ukuqhina kwabanye abantu. Esi siphumo sixhaphake kakhulu kwabo banolwazelelelo kwiiproteni ezifumaneka kubisi lwenkomo.

5. Inyama ebomvu

Inyama ebomvu inokubangela ukuqunjelwa ngenxa yezizathu ezithathu eziphambili.

Okokuqala, iqulethe ifayibha encinci, eyongeza ubuninzi kwizitulo kwaye ibanceda ukuba bahambe.

Okwesibini, inyama ebomvu isenokuphinda ngokungathanga ngqo inciphise ukutya komntu yonke imihla ngokuthatha indawo yokhetho oluphezulu lokutya.

Oku kuyinyani ngakumbi xa ugcwalisa isixa esikhulu senyama ngexesha lesidlo, ukunciphisa inani lemifuno enefayibha etyebileyo, iimbotyi, kunye neenkozo ezipheleleyo onokuzitya kwindawo enye.

Le meko inokukhokelela ekutyeni okuncinci kwemihla ngemihla, okunokwandisa umngcipheko wokuqunjelwa ().

Ngapha koko, ngokungafaniyo nezinye iintlobo zenyama, ezinjengeenkukhu kunye nentlanzi, inyama ebomvu ngokubanzi inamafutha, kwaye ukutya okunamafutha aphezulu kuthatha ixesha elide ukuze umzimba wetyise. Ngamanye amaxesha, oku kunokunyusa amathuba okuqhinwa nangakumbi ().

Abo banokuqhinwa banokuzuza ngokutshintsha inyama ebomvu ekutyeni kwabo ngeeprotheyini kunye nefayibha ecebileyo ezinje ngeembotyi, iilentile, kunye nee-ertyisi.

Inyama ebomvu ngokubanzi inamafutha amaninzi kwaye isezantsi kwifayibha, indibaniselwano yezondlo enokwandisa umngcipheko wokuqhinwa. Ukuba uvumela inyama ebomvu ithathe indawo yokutya okune-fiber ekutyeni okutyayo, inokunyusa umngcipheko ngakumbi.

6. Ukutya okuqhotsiweyo okanye okukhawulezayo

Ukutya iindawo ezinkulu okanye eziqhelekileyo zokutya okuthosiweyo okanye okukhawulezayo kunokunyusa umngcipheko wokuqhinwa.

Kungenxa yokuba oku kutya kuhlala kunamafutha aphezulu kwaye kuphantsi nefayibha, indibaniselwano enokucothisa ukwetyisa ngendlela efanayo naleyo inyama ebomvu isenza ngayo ().

Ukutya okulula okukhawulezayo okufana neetshiphusi, iicookies, itshokholethi, kunye ne-ayisi khrim kunokutshintsha okunye ukutya okune-fiber-rich snack, ezifana neziqhamo kunye nemifuno ekutyeni komntu.

Oku kunokunyusa ngakumbi amathuba okuqunjelwa ngokunciphisa inani elipheleleyo lefayibha esetyenzisiweyo ngosuku ().

Into enomdla kukuba abantu abaninzi bakholelwa ukuba itshokholethi yenye yezizathu eziphambili zokuqhinwa ().

Ngapha koko, ukutya okuqhotsiweyo kunye nokukhawulezayo kudla ngokuqulatha isixa esikhulu setyuwa, esinokuhlisa umxholo wamanzi esitulweni, siwomise kwaye senze ukuba kube nzima ukutyhala emzimbeni (21).

Oku kwenzeka xa usitya ityuwa eninzi, njengoko umzimba wakho utsala amanzi emathunjini akho ukunceda ukubuyisela ityuwa eyongezelelweyo kwigazi lakho.

Le yenye yeendlela umzimba wakho osebenza ngayo ukubuyisela ityuwa kwindawo yesiqhelo, kodwa ngelishwa, ingakhokelela ekuqunjelweni.

Ukutya okuthosiweyo nokukhawulezayo kuphantsi kwifayibha kwaye kunamafutha amaninzi kunye netyuwa. Ezi mpawu zinokucothisa ukugayeka kwaye zonyuse amathuba okuqhinwa.

7. Iipersimmons

I-Persimmons sisiqhamo esithandwayo esivela eMpuma Asia esinokuthi sinyanzele abanye abantu.

Iindidi ezininzi zikhona, kodwa uninzi zinokuhlelwa ngokwamnandi okanye nge-astringent.

Ngokukodwa, ii-persimmons ezigudileyo ziqulathe isixa esikhulu seetannins, ikhompawundi ekucingelwa ukuba iyanciphisa ukufihla amathumbu kunye nokuphambana, kunciphisa ukuhamba kwamathumbu ().

Ngesi sizathu, abantu abanengxaki yokuqunjelwa kufuneka bakuphephe ukusebenzisa ii-persimmons ezininzi, ngakumbi iintlobo ze-astringent.

Iipersimmon ziqukethe iitannins, uhlobo lwekhompawundi enokukhuthaza ukuqunjelwa ngokunciphisa ukutya. Oku kunokuba yinyani ngokukodwa kwiintlobo ze-astringent zeziqhamo.

Umgca wezantsi

Ukuqunjelwa yimeko engathandekiyo exhaphakileyo.

Ukuba unokuqunjelwa, unokufezekisa ukugayeka ngokutyibilika ngokwenza utshintsho olulula kwindlela otya ngayo.

Qala ngokunqanda okanye ukunciphisa ukutya okutyayo, kubandakanya ezi zidweliswe apha ngasentla.

Ukuba usahlangabezana nobunzima emva kokunciphisa ukutya kwakho ukuqhina ukutya, cela umboneleli wakho wezempilo ukuba akucebise ngeendlela zokuphila ezongezelelweyo kunye neendlela zokutya.