Ukutya okuthe tyaba okwandisa ukuveliswa kweegesi

Umxholo

• Ukutya okubangela ukuqumba
• Ukutya okungabangeli ukuqumba

Ukutya okubangela ukuqunjelwa kukutya okufana nesonka, ipasta kunye neembotyi, umzekelo, kuba zityebile kwiicarbohydrate ezithanda ukuveliswa kweegesi emathunjini ezibangela ukudumba nokungonwabi esiswini.

Olunye uhlobo lokutya kunokubangela ukukhohlisa ngakumbi kunabanye, ke ukuze ufumane ukuba kukuphi ukutya okubangela eyona gesi emzimbeni kufuneka ususe ukutya okanye iqela lokutya ngexesha kwaye uhlalutye iziphumo. Ungaqala ngobisi kunye neemveliso zobisi, emva koko uphelise iimbotyi, ezinjengeembotyi, emva koko uphelise imifuno ngexesha elinye kwaye ubone ukuba akukho mahluko na kwimveliso yegesi.

Ukutya okubangela ukuqumba

Ukutya okutyibilikayo ikakhulu ezo ziqulathe iikhabhohayidrethi, ezibilayo ngexesha lokwetyisa, nangona kunjalo, ayizizo zodwa ezibangela iigesi. Okunye kokutya okubangela eyona gesi kunokuba:

• Iimbotyi, ezifana nee-ertyisi, iilentile, iichickpeas, iimbotyi;
• Imifuno eluhlaza, ezifana nekhaphetshu, i-broccoli, ihlumelo laseBrussels, icauliflower, itswele, iartichokes, iasparagus kunye nekhaphetshu;
• Lactose, iswekile yobisi lwendalo kunye nezinye izinto ezivela kuzo;
• Ukutya okunesitatshi, ezifana nombona, ipasta kunye neetapile;
• Ukutya okunotye kwifayibha enyibilikayo, ezinje nge-oat bran kunye neziqhamo;
• Ukutya okunotye ingqolowa, ezifana ne-pasta, isonka esimhlophe kunye nokunye ukutya okunomgubo wengqolowa;
• Amazimba, ezifana nerayisi emdaka, umgubo we-oat kunye nomgubo wengqolowa;
• I-Sorbitol, i-xylitol, i-mannitol kunye ne-sorbitol, Eziswiti;
• Amaqanda.

Ukongeza ekuthinteleni ukutya okubangela ukuqunjelwa, kukwabalulekile ukunciphisa ukutya okune sulphur, okufana negalikhi, inyama, intlanzi kunye nekhaphetshu, umzekelo, njengoko zisandisa ivumba leegesi.

Kukwabalulekile ukuba umntu azi ukuba ukusabela koku kutya kunokwahluka, abanye abantu besengozini ngakumbi kunabanye ekuveliseni iigesi xa besitya ukutya okuthile. Nangona kukho ukutya okulungele ukubangela ukuqunjelwa, oku akwenzeki ngendlela efanayo kubo bonke abantu, kuba ukutya kuthanda ukuvelisa irhasi engaphezulu emathunjini xa kukho ukungalingani phakathi kweentsholongwane eziluncedo kunye neentsholongwane ezikhoyo kule ndawo.

Ukutya okungabangeli ukuqumba

Ukutya okungabangeli ingqumbo kukutya okufana neorenji, iplamu, ithanga okanye iminqathe, kuba zityebile emanzini kunye nefayibha enceda amathumbu asebenze kakuhle, anciphisa ukuveliswa kweegesi.

Amanzi okusela ayanceda ukunciphisa ukuqunjelwa, ngoko kuyacetyiswa ukusela iilitha zamanzi eziyi-1.5 ukuya kwezi-2 ngosuku. Unokukhetha nokusela iti, enje ngefennel, cardomome okanye iti yefennel, umzekelo, enceda ukuphelisa iigesi zesisu.

Jonga ezi kunye nezinye iingcebiso kule vidiyo ilandelayo: