Ukutya kwesifo esinganyanzelekanga samathumbu: ukutya kunye nokhetho lwemenyu

Umxholo

• Ukutya okuvunyelweyo
• Ezinye iingcebiso ngesondlo
• Ukutya okuphakathi
• Ukutya ekufuneka sikuphephe
• Imenyu yesampulu yeentsuku ezi-3
• Yintoni ukutya kweFODMAP?

Ukutya kwesifo esinganyanzelekanga samathumbu kufanele kube lula ukwetyisa, kuthintelwe ukusetyenziswa kokutya okuvuselela isifo samathumbu, esifana nekofu kunye nokutya okunezipayisi, ukutya okunamafutha kunye neswekile, kunye nokulawula ukusetyenziswa kwefayibha.

Oku kutya kunokuhluka ukusuka komnye umntu kuye emntwini ngenxa yokuba ukunyamezelana kokutya kunye neempawu azifani kubo bonke abantu, kwaye kunokubakho amaxesha aqaqambayo entlungu esiswini, ukuqhina okanye urhudo kunye nokudumba. Ke ngoko, kubalulekile ukuba ufune isikhokelo kwingcali yesondlo ukuze uvavanyo lwenziwe kwaye kuboniswe isicwangciso sokutya esizimeleyo.

Ukongeza, kuyacetyiswa ukuba umntu abhale phantsi ukutya akutyayo yonke imihla, oku kuyanceda ekuchongeni ukuba kukuphi ukutya okutyiweyo okubangela iimpawu kunye nokungonwabi, kuba kuhlala kunokwenzeka ukunxulumana neempawu nokusetyenziswa kokutya okuthile . Yazi iimpawu zesifo sengqondo sesibindi.

Ukutya okuvunyelweyo

Ukutya okunokunceda ukuthintela iingxaki kwaye okunokubandakanywa kukutya zezi:

• Isiqhamo njengepapaya, imelon, istrawberry, ilamuni, imandarin, iorenji okanye iidiliya;
• Imifuno emhlophe okanye eorenji ezifana neklabishi, i-chayote, iminqathe, ithanga, i-zucchini, ikhukhamba okanye iletisi;
• Inyama emhlophe njengenkukhu okanye ikarikuni;
• Intlanzi naluphi na uhlobo, kodwa ulungisiwe ugcadiweyo, e-ontini okanye kwi-steamed;
• Ukutya kweprobiotic njenge yogurt okanye kefir;
• Amaqanda;
• Ubisi olunamanzi kunye neentshizi ezimhlophe ngaphandle kwe-lactose, nangona kunjalo ngenxa yesizathu esithile umntu eziva engonwabanga xa esebenzisa olu hlobo lwemveliso, kuyacetyiswa ukuba ubaphephe;
• Iziselo zemifuno i-almond, i-oat okanye ikhokhonathi;
• Iziqhamo ezomileyo njengeeamangile, ii-walnuts, amandongomane, ii-chestnuts kunye neepistachios;
• Iti eneempawu zokugaya kunye nozinzo, njenge-chamomile, i-linden okanye i-balm ye-lemon, ekufuneka uyithathe ngaphandle kweswekile;
• Umgubo weOatmeal, iiamangile okanye ikhokhonathi ukulungiselela isonka, iipie kunye namaqebengwana;
• IQuinoa kunye ne-buckwheat.

Ukongeza, kukwacetyiswa ukuba usele phakathi kwe-1.5 ukuya kwi-3 yeelitha zamanzi ngosuku, phakathi kwamanzi, iisuphu, iijusi zendalo kunye neti, evumela ukuba izitulo zifumane amanzi ngakumbi, kwaye ke, kuyenzeka ukunqande ukuqhina okanye ukomisa imeko yohudo.

Kubalulekile ukuba ukhankanye ukuba oku kutya kunokuhluka kwimeko apho umntu enokunganyamezelani kwe-gluten, i-allergies okanye uvakalelo nakuphi na ukutya okanye ukunganyamezelani kwe-lactose.

Ezinye iingcebiso ngesondlo

Ukuthomalalisa ukungonwabi okwenzeka kwisifo samathumbu esikruqulayo, kubalulekile ukugcina ezinye iindlela ezinje ngokutya amaxesha ngamaxesha ngemilinganiselo emincinci, ukuhlafuna ukutya kakuhle, ukunqanda ukutsiba ukutya kunye nokwenza umthambo rhoqo ukwenza ukuthanda kwamathumbu.

Ukongeza, kuyacetyiswa ukunciphisa umda ekusetyenzisweni kwesiqhamo ukuya kwi-3 servings ngosuku kunye ne-2 servings yemifuno, kunye nokuthintela ukusetyenziswa okungaphezulu kwemicu enganyangekiyo, eziyimicu engatyiswanga ngokupheleleyo ngumzimba, ebangela ukuba kunye nokunyusa imveliso yeegesi zamathumbu.

Ukutya kufanele kuphekwe ngokulula kwaye kungabi nasinongo, kwaye kuya kufuneka ukhethe ukusebenzisa amayeza anuka kamnandi kukutya okunencasa.

Jonga ezi kunye nezinye iingcebiso malunga nento oza kuyitya ekutyeni kwesifo sengqondo:

Ukutya okuphakathi

Ukusetyenziswa kokutya okutyebileyo kwifayibha kufanele ukuba kumodareyithwe kwaye kuyahluka kuye ngomntu kuye kuxhomekeke kwiimpawu ezikhoyo kunye nokunyamezelana umntu akulubonisayo kolu hlobo lokutya.

Zimbini iintlobo zemicu: inyibilikile kwaye ayinakunyibilika. Uninzi lokutya kwezityalo lunomxube wazo zombini ezi ntlobo, nangona okunye ukutya kunenxalenye ephezulu yohlobo olunye lwefayibha kunolunye. Kwimeko yesifo sengqondo sesilonda, into efanelekileyo kukuba inxalenye enkulu ibe yimicu e-soluble, njengoko ihlala ivelisa igesi encinci.

Ngesi sizathu, ukutya okuluhlu olungezantsi kufuneka kutyiwe kancinci kwaye, ukuba kunokwenzeka, kuthintelwe:

• Iinkozo ezipheleleyo, irye, iimveliso ezipheleleyo, ipasta;
• Ibhanana eluhlaza kunye nombona;
• Imifuno enjengeilentile, iimbotyi, iichickpeas, i-asparagus kunye nee-ertyisi;
• Imifuno enjenge-brussels sprouts, i-broccoli, itswele kunye negalikhi.

Olu hlobo lwefayibha lunokuba nezibonelelo ukuba umntu unesifo sokuqhinwa, kwaye akufuneki asetyenziswe ngaphezulu. Kwelinye icala, ukuba umntu urhudo, ukusetyenziswa koku kutya akucebisi.

Ukutya ekufuneka sikuphephe

Kwindlela yokutya yamathumbu enganyanzelekanga, kubalulekile ukunqanda ukutya okuvuselelayo, njengekofu, itshokholethi, iziselo ezinamandla, iti emnyama kunye neti eluhlaza, ukongeza kusetyenziso lweziyobisi ezinxilisayo kunye nokutya okuqukethe imibala eyenziweyo.

Izinongo ezifana nepepile, umhluzi kunye neesosi kunye nokutya okunamafutha aphezulu kunye nomxholo weswekile njengokutya okuthosiweyo, iisoseji, ukusikwa kwenyama ebomvu enamafutha amaninzi, itshizi etyheli kunye nokutya okulungiselelwe ngumkhenkce okunje ngee-nuggets, iipizza kunye nelasagna nazo azikho Ukutshatyalaliswa.

Oku kutya kubangela ukuba i-mucosa yamathumbu icaphuke kwaye idumbe, ibangele ukubonakala okanye ukuwohloka kweempawu ezinje ngesifo sohudo okanye ukuqhina, irhasi yamathumbu, inkampu kunye neentlungu esiswini.

Imenyu yesampulu yeentsuku ezi-3

Itheyibhile elandelayo ibonisa umzekelo weentsuku ezi-3 zemenyu yokulawula isifo samathumbu:

Iimali ezibonisiweyo kwimenyu kunye nokutya okukhankanyiweyo kuyahluka kuye ngomntu, nanjengoko esi sifo sinokubakho ngokwamanqanaba awahlukeneyo ngokokomntu.

Kubalulekile ukuba uqhagamshelane nengcali yezondlo ukuze kuboniswe icebo lesondlo elungiselelwe iimfuno zakho, ukongeza ekulandeleni ukutya de ube ufumanisa ukuba zeziphi iintlobo zokutya ezinokufakwa, zeziphi ekufuneka zityiwe kancinci okanye ngokufuthi kwaye zeziphi ekufuneka zenziwe thintela ngokuqinisekileyo. Enye indlela yokufezekisa oku kukutya kweFODMAP.

Qonda ukuba lwenziwa njani unyango lwesifo samathumbu.

Yintoni ukutya kweFODMAP?

Ukuze ukwazi ukuba kukuphi ukutya onokukuphepha, isondlo okanye ugqirha angabonisa ukufezekiswa kwesidlo seFODMAP. Kule ndlela yokutya, ukutya kuhlelwa ngokwamaqela aliqela, anje ngee-fructose, i-lactose, i-oligosaccharides kunye neepolols.

Oku kutya kufakwe kakubi emathunjini amancinci kwaye kukhawuleze kubile ibacteria, ke xa kuthintelwe ekudleni, banceda ekuthomalaliseni iimpawu zesisu.

Ekuqaleni, ukutya kuthintelwe kangangexesha leeveki ezi-6 ukuya kwezi-8 kwaye emva koko, kancinci kancinci, zinokwaziswa liqela kwaye impendulo yomzimba iyajongwa. Bona ngokweenkcukacha ukutya kweFODMAP.