Kukuphi ukutya okuqhelekileyo okunokubangela urhudo?

Umxholo

• Kutheni ezinye ukutya zibangela urhudo?
• 1. Ukutya okunezinongo
• 2. Amagqabi eswekile
• 3. Ubisi kunye nezinye iimveliso zobisi
• 4. Ikofu
• 5. Ukutya okuqulethe i-caffeine
• 6. UFructose
• 7.Igalikhi kunye netswele
• 8. Broccoli kunye nekholifulawa
• 9. Ukutya okukhawulezayo
• 10. Utywala
• Ungalunyanga njani urhudo
• Ivenkile yokunyanga utyatyazo
• Nini ukubona ugqirha
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Kwiimeko ezininzi, urhudo lubangelwa yintsholongwane okanye ibhaktiriya umzimba wakho ozama ukuyikhupha. Nangona kunjalo, ukutya ukutya okuthe ngqo kunokubangela ukurhuda.

Ukutya okubangela urhudo kwahlukile phakathi kwabantu, kodwa izinto eziqhelekileyo zibandakanya ubisi, ukutya okuqhwethayo, kunye namaqela athile emifuno.

Eli nqaku lijonga ukutya oku-10 okuhlala kubangela urhudo, olona nyango lubalaseleyo, kunye nexesha lokubonana nogqirha.

Kutheni ezinye ukutya zibangela urhudo?

Iindidi zokutya ezibangela urhudo ziyahluka phakathi kwabantu. Ukuba ukunganyamezelani ukutya, ukutya oko kutya kunokubangela urhudo okanye isitulo esivulekileyo.

Ubisi kunye ne-gluten kukunganyamezeli kokutya okuqhelekileyo.

Ukunganyamezelani kokutya kuhlala kungunobangela wohudo olunganyangekiyo. Ezinye iimpawu zokunganyamezelani kokutya zibandakanya isisu okanye iintlungu zesisu, ukudumba kunye negesi.

Ukunganyamezelani ekutyeni kwahlukile kokungalungelelani nokutya. Ukutya kokutya kunokubangela urhudo, kunye nemingxunya, isikhumba esilumkileyo, ukuxinana, kunye nokuqinisa umqala.

I-Malabsorption nayo inokubangela urhudo. Kulapho amathumbu amancinci angakwaziyo ukufunxa izakhamzimba ekutyeni okutyayo. Okunye ukunganyamezelani kokutya kunokubangela i-malabsorption.

Oko kwathethi, ukutya okuthile kunokubangela urhudo nakubantu abangenako ukunganyamezelani kokutya. Oku kuhlala kukutya okuqukethe iziqholo ezikhulu, izinto zokufakelwa, iioyile, okanye izinto ezikhuthazayo.

Ukutya okwahlukeneyo kunokubangela urhudo, nakubantu abangenako ukunyamezelana kokutya. Iziphumo ezithile ziyahluka ngokwabantu.

1. Ukutya okunezinongo

Ukutya okune-Spice zezona zinto zibangela urhudo olubangelwa kukutya. Oku kunokwenzeka ngakumbi ngeziqholo ezomeleleyo ezingasetyenziswanga ngumzimba wakho.

I-Chili pepper kunye nokudibanisa i-curry zizinto eziqhelekileyo. Ikhemikhali ebizwa ngokuba yi-capsaicin inika i-chili pepper ubushushu babo.

ibonisa ukuba ngelixa i-capsaicin inokuba nezibonelelo ezahlukeneyo zempilo, ezinje ngokunyanga iintlungu kunye nesifo samathambo, ikwayinto enomsindo. ICapsaicin inokucaphukisa ulwelwesi lwesisu ngexesha lokwetyisa.

Xa ityiwe kakhulu, icapsaicin inokubangela ezi mpawu zilandelayo:

• isicaphucaphu
• ukugabha
• intlungu zesisu
• urhudo olutshisayo

Ukuba ukutya okuqhwethayo kubangela urhudo, zama ukongeza ukukhaba ekutyeni kwakho nezinongo ezingenayo icapsaicin, enje ngomgubo wemostade okanye ipaprika yasemhlabeni. Bavame ukuba nobunzima kwisisu.

I-capsaicin ekwipelepele inokuyicaphukisa inkqubo yokugaya ukutya. Oku kunokubangela ukurhuda kunye nezinye iimpawu ezingathandekiyo.

2. Amagqabi eswekile

Izinto ezithatha indawo yeswekile zibandakanya iilekese zokufakelwa (umzekelo, i-aspartame, isaccharin, kunye ne-sucralose) kunye neziselo ezinxilisayo (umzekelo, mannitol, sorbitol, kunye ne-xylitol).

Ezinye izinto ezingena endaweni yeswekile zinokuphazamisa inkqubo yokwetyisa. Ngapha koko, okunye ukutya okuqulathiweyo kunelebhile yesilumkiso malunga nefuthe labo lokuhambisa isisu.

Ukutya okanye ukusela isiselo esinxilisayo, ngakumbi kunokuba nesiphumo sokuhambisa isisu, ukubangela urhudo kunye negesi.

Ukuba ukrokrela ukuba izinto ezingena endaweni yeswekile zibangela urhudo, zama ukunciphisa. Ukutya okuqhelekileyo okuneswekile yokufakelwa kubandakanya:

• igum yokuhlafuna
• Iilekese ezingenaswekile kunye needyuli
• ukutya kwesoda
• ezinye iziselo zokutya
• ukutya okuziinkozo okuneswekile encinci
• iiswekile ezineswekile esezantsi, njengekhofi creamer kunye ne ketchup
• ezinye izinto zokuthambisa kunye nokuhlamba umlomo

Iswekile esibizwa ngokuba siswekile sinokuba nefuthe le-laxative. Jonga iilebheli zezithako kwaye ujonge isilumkiso se-laxative.

3. Ubisi kunye nezinye iimveliso zobisi

Ukuba ufumanisa ukuba unesitulo esivulekileyo emva kokusela ubisi okanye ukutya iimveliso zobisi, unokuba nokunganyamezelani kwe-lactose.

Abantu abaninzi abazi ukuba banokunyamezelana kwe-lactose. Ihlala ibaleka kwiintsapho kwaye inokukhula kamva ebomini.

Ukunganyamezelani kwe-Lactose kuthetha ukuba umzimba wakho awunazo ii-enzymes zokophula iiswekile ezithile kubisi.

Endaweni yokuyaphula, umzimba wakho uzilahla ezi swekile ngokukhawuleza okukhulu, zihlala zikwimo yorhudo.

Zininzi izinto ezingena endaweni yobisi lwenkomo kwintengiso, kubandakanya:

• Ubisi lobisi olungena-lactose
• ubisi lwe-oat
• Ubisi lweamangile
• ubisi lwesoya
• ubisi lwe-cashew

Ukunganyamezelani kweLactose kungunobangela oqhelekileyo wohudo olungapheliyo. Ukuba unale meko, ukunqanda iimveliso zobisi kufuneka kususe urhudo.

4. Ikofu

I-caffeine kwikofu iyashukumisa. Kukwenza uzive uphaphile engqondweni, kwaye kukwavuselela inkqubo yokwetyisa. Abantu abaninzi banentshukumo yamathumbu kwakamsinya emva kwekomityi yekofu.

Ngokwe-International Foundation for Gastrointestinal Disorders (IFFGD), ukusela i-2-3 yeekomityi zekofu okanye iti ngosuku kunokubangela urhudo.

Abantu abaninzi bongeza ezinye izinto ezikhuthaza ukwetyisa ikofu yabo, njengobisi, izinto ezingena endaweni yeswekile, okanye iikhrimu, ezonyusa isiphumo se-laxative yesiselo.

Abanye abantu, nditsho ikofu enefafesi enganyibilikiyo inokuvuselela amathumbu ngenxa yezinye iikhemikhali ezikhoyo kwikofu.

Sebenzisa izinto ezingena endaweni yobisi, ezinje ngobisi lwe-oat okanye i-coconut creamer, kunokunciphisa iziphumo zekofu. Ngaphandle koko, ukuba ucinga ukuba ikofu ibangela urhudo, zama ukutshintshela kwiti eluhlaza okanye esinye isiselo esishushu.

Ikofu inecaffeine, ekhuthaza intshukumo yamathumbu. Ukongeza ubisi, i-creamer, kunye neeswekile ezithatha indawo zinokunyusa isiphumo sayo.

5. Ukutya okuqulethe i-caffeine

Ngaphandle kwekofu, okunye ukutya kunye neziselo eziqukethe icaffeine kunokubangela urhudo okanye isitulo esivulekileyo.

ICaffeine ngokwendalo ivela kwitshokholethi, ke nayiphi na imveliso enencasa yetshokholethi inokuqulatha icaffeine efihliweyo.

Ukutya okuqhelekileyo kunye neziselo eziqukethe icaffeine zibandakanya:

• icola kunye nezinye iisoda
• iti emnyama
• iti eluhlaza
• iziselo zamandla
• cocoa eshushu
• itshokolethi kunye nemveliso enevumba letshokholethi

ICaffeine ivuselela inkqubo yokwetyisa. Itshokholethi ngumthombo oqhelekileyo ofihliweyo weCaffeine.

6. UFructose

UFructose siswekile yendalo efumaneka kwiziqhamo. Ukutya kakhulu, i-fructose inokuba nefuthe le-laxative.

Ukutya iziqhamo ezikhulu kunokubangela urhudo kuba oku kuthetha ukuthatha amanqanaba aphezulu e-fructose.

IFructose ikwafumaneka kwi:

• iilekese
• isiselo esithambile
• izinto ezisigcinayo

Abanye abantu bafumanisa ukuba banamathumbu akhululekileyo xa iziqhamo nemifuno intsha ifumaneka lula kwiinyanga zasehlotyeni.

Ukutya izixa ezikhulu zeziqhamo, okanye okunye ukutya okuphezulu kwe-fructose, kunokubangela urhudo.

7.Igalikhi kunye netswele

Zombini igalikhi kunye netswele ziqulathe iijusi ezithi, xa zaphulwe yiasidi esiswini sakho, zikhuphe iigesi kwaye zicaphukise amathumbu.

Igalikhi kunye netswele zii-fructans, eyi-carbohydrate umzimba ukufumanisa kunzima ukwetyisa. Zikwanayo nefayibha engenakunyibilika, enokwenza ukutya kuhamba kwinkqubo yokwetyisa ngokukhawuleza.

Zikwakukutya okuphezulu kwe-FODMAP, eliqela leecarbohydrate ezinokubangela urhudo kwabanye abantu. Iswekile yotywala, ekuxoxwe ngayo ngaphambili kweli nqaku, kokunye ukutya okuphezulu kwe-FODMAP okunokubangela ukuhambisa.

Ukuba ufuna ukubuyisela igalikhi kunye netswele ekutyeni kwakho, zama ukuzama iselery okanye ifennel. Ezi zinokunika ukutya kwakho incasa efanayo, kodwa ngomngcipheko omncinci wokurhuda kunye negesi.

Iigalikhi kunye namatswele kuyaziwa ukuba kunzima ukwetyisa, kubangela irhasi kunye norhudo.

8. Broccoli kunye nekholifulawa

I-Brokholi kunye nekholifulawa yimifuno enqatyisiweyo. Zizityebi kwizondlo kunye nefayibha yemifuno eninzi.

Le mifuno inezibonelelo ezininzi zempilo, kodwa indawo yokugaya inokuba nengxaki yokuzilungisa.

Ukuba awuqhelanga ukutya izixa ezikhulu zefayibha, ukukhonza okukhulu kunokukhokelela ekuqunjelweni, kwigesi, okanye kurhudo. Zama ukuqala ngamacandelo amancinci kwaye wandise ukutya kwakho ifayibha kancinci.

Ukutya okune-fiber ephezulu kunokunceda ukunciphisa isifo sohudo kwaye kunezibonelelo zokutya nokwetyisa kwentliziyo yakho. Funda malunga nezibonelelo zefayibha yokutya apha.

Imifuno yeCruciferous, kubandakanya i-broccoli kunye nekholifulawa, kunzima ukuba umzimba uphule. Ukuzitya kunezibonelelo zezempilo, kodwa kunokubangela ukungonwabi kwisisu.

9. Ukutya okukhawulezayo

Ukutya okunamafutha, okunamafutha, okanye okuthosiweyo kunamafutha agcweleyo kunye namafutha agqithisiweyo. Oku kutya kunokubangela urhudo okanye kwenze iimpawu zibembi. Kungenxa yokuba umzimba unengxaki yokuwaphula.

Oku kutya kuhlala kuqukethe isondlo esincinci, ke ngoko umzimba awunakuthatha nto kuwo. Bavame ukudlula emzimbeni kwaye baphume ngokukhawuleza.

Ukutya okuqhelekileyo okuphezulu kumafutha agcweleyo kubandakanya:

• iifrayizi zamafrentshi
• inkukhu eqhotsiwe
• burger kunye nebhekoni

Endaweni yoko, zama ukukhetha inkukhu eyosiweyo, i-turkey burger, okanye ukhetho lwemifuno xa ujonge ukwanelisa umnqweno wokutya okukhawulezayo.

Ukutya okunamafutha, okunamafutha okanye okuthosiweyo kunamafutha angenampilo ekunzima ukuwetyisa.

10. Utywala

Ukusela utywala kunokukhokelela kwisitulo esivulekileyo ngosuku olulandelayo. Oku kuyinyani ngakumbi xa usela ibhiya okanye iwayini.

Zama ukusika utywala ubone ukuba urhudo luyaphela na. Ukuba kuyenzeka, cinga ukunciphisa ukusela utywala ukunciphisa ukungonwabi kokugaya ukutya.

Ukusela utywala kungakhokelela kurhudo kusuku olulandelayo.

Ungalunyanga njani urhudo

Xa unorhudo, khumbula ukusela amanzi amaninzi kwaye uthintele ukuphelelwa ngamanzi emzimbeni. Umzimba wakho uphulukana namanzi amaninzi kunesiqhelo kwisitulo samanzi.

Isixa samanzi osifunayo suku ngalunye siyahluka ngokuya ngokwesini sakho, ubudala, inqanaba lomsebenzi, kunye nokwakha, ke akukho zikhokelo zisemthethweni, kodwa imithombo emininzi icebisa iiglasi eziyi-8 okanye ngaphezulu nge-8-ounce ngosuku. Funda ngakumbi apha.

Ukutya ukutya okuthile kunokunceda ekunciphiseni urhudo. Ezi ndlela zilandelayo zokutya zinokunceda:

• ukutya kwe-BRAT, emele iibhanana, irayisi, iapile kunye nesosi
• ukutya okungafunekiyo okubandakanya ukutya okuthambileyo, ukutya okunefayibha ephantsi njengobisi olunamafutha asezantsi, iinkozo ezicutshungulwayo, kunye neeprotein ezincinci
• ukutya okunefayibha ephantsi

Iibhanana ezityebile nge potassium zithambile esiswini kwaye zinokukunceda ekufuneni amanzi kunye nee-electrolyte onokuthi ulahlekelwe yenye inkunkuma.

I-caffeine-free, iti ye-herbal ene-ginger okanye i-peppermint inokupholisa amathumbu akho.

Ukuba ufuna ukuthatha amayeza e-counter-the-counter (OTC), uninzi lwezinto onokukhetha kuzo luyafumaneka.

I-Loperamide (i-Imodium) kunye ne-bismuth subsalicylate (i-Pepto-Bismol) zezona zinto zixhaphakileyo kunyango olunceda ukuhambisa urhudo. Nangona kunjalo, musa ukuthatha amayeza e-OTC kurhudo ukuba iimpawu zakho zibandakanya umkhuhlane okanye igazi kwigumbi lakho lokugcina.

Funda ngakumbi ngamayeza orhudo apha.

Unakho ukunyanga urhudo ekhaya ngamanzi amaninzi kunye nokutya okunefayibha ephantsi. Amayeza ayafumaneka.

Ivenkile yokunyanga utyatyazo

Amayeza okubulala iintsholongwane kunye namayeza asekhaya ayafumaneka ekhawuntareni kwiivenkile zempilo ezikufutshane nakwi-intanethi.

• iti yejinja
• iti yepepermint
• Imodium (loperamide)
• I-Pepto-Bismol (ibismuth subsalicylate)
• amayeza antidiarrhaal

Nini ukubona ugqirha

Ukuba uhlala urhudo rhoqo okanye olungapheliyo, ukuba kunokunceda ubone ugqirha. Banokukunceda uqonde ukuba kunxulunyaniswe nokunganyamezelani kokutya okanye ukuphazamiseka kwenkqubo yokwetyisa.

Urhudo rhoqo lunokuba luphawu lwesifo sesibindi okanye esinye isifo esisemathunjini esinokunyangwa.

Yiya kugqirha ukuba uqaphele oku kulandelayo:

• urhudo rhoqo okanye olungapheliyo
• iintlungu ezinzima zesisu okanye ukubamba
• iimpawu ezimandundu zokuphelelwa ngamanzi emzimbeni
• isitulo esinegazi okanye ubofu

Ukuba awuqinisekanga ukuba kukuphi ukutya okubangela urhudo okanye ezinye iimpawu zokwetyisa, unokufumana inzuzo ngokuzama ukutya ukutya.

Ukwenza oku, ushenxisa ukutya okuthile ukuze ubone ukuba iimpawu zakho ziyaphucuka. Oku kukunceda ukuba ujonge indlela ukutya okwahlukileyo okuchaphazela ngayo umzimba wakho.

Ukuba unesifo sohudo esingapheliyo okanye esibi, okanye ezinye iimpawu ezixhalabisayo, jonga ugqirha ukuze ufumane iingcebiso malunga nezizathu kunye nonyango.

Umgca wezantsi

Ukutya okuninzi okuqhelekileyo kunokubangela urhudo. Oku kunokuba ngenxa yokunganyamezelani kokutya, okanye kuba ukutya kuyayicaphukisa indawo yokugaya ukutya.

Ukutya okuqhelekileyo okubangela urhudo kubandakanya ukutya okuqhwethayo, ukutya okuqhotsiweyo okanye okunamafutha, ubisi, kunye nezinto ezithatha indawo yeswekile.

Ukuba ukrokrela ukuba ukutya okuthile kubangela urhudo, zama ukukukhupha ekudleni ukuze ubone ukuba iimpawu zokugaya zicacile.