Ukutya okubangela iigesi

Umxholo

• 1. Iimbotyi
• 4. Ubisi kunye neemveliso zobisi
• 5. Intsini
• 6. Iziselo ezihlwahlwazayo
• 7. Ihabile
• 8. Iipeyisi
• Indlela yokulwa iigesi ngokwemvelo

Ukutya okubangela igesi, efana neembotyi kunye ne-broccoli, umzekelo, zinenani elikhulu le-fiber kunye ne-carbohydrate evundiswayo yintsholongwane yamathumbu ngexesha lokugaya, kubangela ukuqunjelwa kunye nokuqunjelwa, kunye nokunganyamezelani kwamathumbu koku kutya kuyahluka koontanga.

Ngesi sizathu, kubalulekile ukuba isazi sezondlo senze uvavanyo oluvumela ukuba kuchongwe ukuba kukuphi ukutya okuvelisa iigesi kunye nokuphuhlisa isicwangciso sesondlo esilungelelaniswe neemfuno zomntu.

Akusoloko kuyimfuneko ukususa olu hlobo lokutya ekudleni, kuba ukunciphisa inani kunye nokutya okutyiwa ngalo, kunokwanela ukuba umzimba ukwazi ukubanyamezela, kunciphisa ukuveliswa kweegesi.

1. Iimbotyi

Iziqhamo, imifuno ethile kunye neemveliso ezithile, ezinjengeejusi ezingagalelwanga amanzi, umzekelo, ziqulathe uhlobo lweswekile ekuthiwa yi-fructose, uxinaniso lwayo luyahluka ngohlobo lokutya. Olu hlobo lweswekile alufunxwanga ngokupheleleyo emathunjini, kwaye lunokuxhasa ukwanda kwemveliso yegesi. Jonga ukuba zeziphi iziqhamo ezinomxholo ophakamileyo we-fructose.

Ukongeza, iziqhamo ezinje ngeeapile, iipesika, amapere kunye neplums zinefayibha enyibilikayo enokubangela irhasi engaphezulu kwabanye abantu.

4. Ubisi kunye neemveliso zobisi

I-Lactose siswekile ekhoyo elubisini nakwiziphumo zayo. Xa umntu enganyamezelani ne-lactose, oko kuthetha ukuba umzimba wakhe awunayo i-lactase eyaneleyo, i-enzyme ehlahlela iswekile emathunjini. Njengoko ingagayeki, isetyenziswa ziintsholongwane zamathumbu, ezithi zikhuphe i-hydrogen kunye nee-acids ezinamafutha amafutshane, zivelise iigesi.

Kwiimeko ezinjalo, umntu unokufaka endaweni iimveliso zobisi kwabanye ngaphandle kwe-lactose okanye iziselo zemifuno, ezinje ngobisi lweamangile, umzekelo. Ukongeza, kubalulekile ukujonga ilebhile yesondlo, njengoko ezinye iimveliso zinokuba ne-lactose phakathi kwezithako zayo. Fumanisa ukuba awunyamezeli i-lactose kuvavanyo lwe-Intanethi.

5. Intsini

Ukungenisa ngeentsini okanye ngeelekese kuthanda ukungeniswa komoya, okwaziwa ngokuba yiAerophagia, ukuvelisa irhasi kunye nokungahambi kakuhle kwamathumbu. Ukongeza, enye itshungama okanye iicaramel zinokuqulatha i-sorbitol, i-mannitol okanye i-xylitol, eziswekile ezivelisa iigesi xa zivundiswe kwikholoni.

6. Iziselo ezihlwahlwazayo

Kubalulekile ukunqanda iziselo ezibandayo, amanzi ane-carbon, iibhiya kunye nezinye iziselo ezine-carbon, njengoko zithanda ukungena komoya emathunjini, kubangele iigesi. Ukusela iindiza nako kufuneka kuphetshwe.

7. Ihabile

I-oats kunye ne-oat bran okanye i-oats, kunye nokutya okupheleleyo, kunokubangela igesi kuba zityebile kwi-fiber, i-raffinose kunye ne-starch, ethanda ukwenziwa kweegesi emathunjini.

8. Iipeyisi

I-ertyisi, ukongeza ekuqulatheni i-fructose kunye nemicu ebilayo emathunjini, ikwanazo ne-lectins, ezinxulunyaniswa nokuqunjelwa kunye nemveliso yegesi engaphezulu.

Jonga ukuba ukutya kwegesi kufanele ukuba njani.

Indlela yokulwa iigesi ngokwemvelo

Ukunceda ukulwa neegesi ngendlela yendalo, kubalulekile ukulandela iingcebiso:

• Gwema ukusela iziselo xa usitya;
• Sebenzisa i-yogurt eyi-1 yendalo ngosuku ukuphucula iintyatyambo zamathumbu;
• Yitya iziqhamo ezikhuthaza amathumbu kwimeko yabantu bokuqhinwa, njengepinapile okanye ipapaya, kuba ziziqhamo ezikhuthaza ukwetyisa;
• Sebenzisa ukutya okuncinci;
• Kuphephe ukusela ulwelo ngeendiza;
• Ukuhlafuna kakuhle ukutya kwakho.

Ukongeza, kukho iitayi ezinokunceda ukunciphisa ukuveliswa kwegesi, njengefennel, ikadiyamam, i-gentian kunye nejinja, umzekelo.

Jonga le vidiyo ilandelayo ngezinye iingcebiso ngendlela yokunciphisa igesi ngokutya: