Unyango lwaseKhaya lwezifo zesibindi esinamafutha

Umxholo

• Unyango lwendalo lwezifo zesibindi ezinamafutha
• 1. Ukunciphisa umzimba
• 2. Zama ukutya kweMeditera
• 3. Sela ikofu
• 4. Khuthala
• 5. Kuphephe ukutya okuneeswekile
• 6. Ekujoliseni cholesterol eninzi
• 7. Zama isongezelelo se omega-3
• 8. Kulumkele ukucaphukisa okwaziwayo kwesibindi
• 9. Buza ugqirha wakho malunga nezongezelelo ze-vitamin E
• 10. Zama imifuno kunye nezongezelelo
• Unyango lwezamayeza
• Umgca wezantsi

Isifo sesibindi esinamafutha yimeko ebangela amanqatha akhe isibindi ngokuhamba kwexesha.

Zimbini iintlobo zesifo esinamafutha sesibindi: isiselo esinxilisayo kunye notywala. Isifo sesibindi esinamafutha esinotywala sibangelwa kukusetyenziswa kotywala kakhulu. Isifo sesibindi esinamafutha se-Nonalcoholic (NAFLD) asihambelani nokusetyenziswa kotywala.

Nangona imbangela ye-NAFLD ingaziwa, ixhaphake kakhulu kubantu abane:

• ukutyeba kakhulu
• uhlobo lwe-2 yeswekile
• cholesterol ephezulu
• igazi elonyukayo

Okwangoku akukho ziyobisi zikhoyo ukunyanga i-NAFLD. Ukutya kunye notshintsho kwindlela yokuphila zezona ndlela zisebenzayo zokunyanga le meko.

Ke, zeziphi iintlobo zokutya kunye notshintsho kwindlela yokuphila ezinokuba luncedo kule meko? Funda ukuze ufunde ngakumbi.

Unyango lwendalo lwezifo zesibindi ezinamafutha

Ukuba unayo i-NAFLD, gcinani engqondweni ukuba ayizizo zonke izidlo kunye nezongezo ezisempilweni kwisibindi sakho. Kubalulekile ukuxoxa ngalo naluphi na olunye unyango kunye nomboneleli wakho wezempilo ngaphambi kokuba uzame.

1. Ukunciphisa umzimba

Umbutho waseMelika woFundo lwezifo zesibindi (i-AASLD) isikhokelo se2017 sichaza ukulahleka kwesisindo njengenxalenye ebalulekileyo yokuphucula ukuqhubela phambili kunye neempawu ze-NAFLD.

Isikhokelo sicebisa ukuba abantu abane-NAFLD baphulukane phakathi kwe-3 kunye ne-5 yeepesenti yobunzima bomzimba wabo ukunciphisa ukutyeba kwamafutha esibindini.

Ikwatsho ukuba ukuphulukana phakathi kwe-7 kunye ne-10 yeepesenti yobunzima bomzimba kunokuphucula ezinye iimpawu ze-NAFLD, ezinje ngokudumba, i-fibrosis, kunye nokuqhekeka

Eyona ndlela yokunciphisa umzimba kwaye uyigcine kukuthatha amanyathelo amancinci usiya kwinjongo yakho ekuhambeni kwexesha. Ukuzila ukutya kunye nokutya okugqithisileyo kuhlala kungazinzanga, kwaye kunokuba nzima kwisibindi sakho.

Ngaphambi kokuba uqale nayiphi na inkqubo yokulahleka kwesisindo, kubalulekile ukuba uthethe nomboneleli wakho wezempilo ukuze ubone ukuba kukulungele na. Ingcali yokutya inokuvelisa isicwangciso sokutya ukukunceda ufikelele kwiinjongo zakho zokunciphisa umzimba kunye nokwenza ukhetho lokutya okunesondlo.

2. Zama ukutya kweMeditera

Uphando oluvela kwi-2017 lubonisa ukuba ukutya kweMedithera kunokunceda ukunciphisa amanqatha esibindi, nangaphandle kokunciphisa umzimba.

Ukutya kweMeditera kukanceda ekunyangeni iimeko ezinxulunyaniswa ne-NAFLD, kubandakanya i-cholesterol ephezulu, uxinzelelo lwegazi oluphezulu, kunye nohlobo lweswekile 2.

Esi sicwangciso sokutya sigxile kukutya okutya okusekwe kwizityalo, kubandakanya iziqhamo kunye nemifuno kunye nemidumba, kunye namafutha asempilweni. Nantsi imbonakalo emfutshane yokutya ekugxilwe kuyo:

• Iziqhamo nemifuno. Injongo yokutya iindidi ngeendidi: Zama amajikijolo, ii-apile, iiorenji, iibhanana, imihla, amakhiwane, iivatala, imifuno enamagqabi, ibroccoli, ipepile, ibhatata, iminqathe, umngqusho, iikomkomere, isitshalo seqanda kunye neetumato.
• Iimbotyi. Zama ukubandakanya iimbotyi, ii-ertyisi, iilentile, i-pulses kunye ne-chickpeas kukutya kwakho.
• Amafutha asempilweni. Sebenzisa ii-oyile ezisempilweni, ezinjengeoyile ye-oliva eyongezelelweyo. Amandongomane, iimbewu, iiavokhado kunye neminquma ziqulathe uxinzelelo oluphezulu lwamafutha asempilweni.
• Iintlanzi kunye nenyama engenamafutha. Khetha iintlanzi kabini ngeveki. Amaqanda kunye neenkukhu ezinqabileyo, njengenkukhu engenasikhumba kunye ne-turkey, zilungile ngokumodareyitha.
• Amazimba. Sebenzisa ukutya okuziinkozo okungagqitywanga kunye nesiriyeli, ezinje ngesonka sengqolowa, irayisi emdaka, ioats, umzala, ipasta yengqolowa, okanye iquinoa.

3. Sela ikofu

Ngokuka, ikofu inika inani lezibonelelo zokukhusela isibindi. Ngokukodwa, ivuselela ukuveliswa kwee-enzymes zesibindi ekukholelwa ukuba ziyalwa nokudumba.

Uphando olufanayo luxele ukuba phakathi kwabantu abane-NAFLD, ukusetyenziswa rhoqo kwekofu kunciphisa ukonakala kwesibindi.

Cwangcisa ukusela iikomityi ezimbini zekofu ngemini ukunciphisa umngcipheko wesifo sesibindi. Ikofu emnyama yeyona ndlela ilungileyo, njengoko ingenawo amafutha okanye iswekile.

4. Khuthala

Ngokophando oluvela kwi-2017, i-NAFLD ihlala inxulunyaniswa nokuhlala phantsi. Ukongeza, ukungasebenzi kuyaziwa ukuba negalelo kwezinye iimeko ezinxulunyaniswa ne-NAFLD, kubandakanya isifo sentliziyo, uhlobo lweswekile 2, kunye nokukhuluphala.

Kubalulekile ukuhlala usebenza xa unayo i-NAFLD. Ngokuka, injongo elungileyo yokudubula ubuncinci yimizuzu ye-150 yomthambo wokuzilolonga ngamandla ngeveki.

Oko kukujikeleza imizuzu engama-30, iintsuku ezintlanu ngeveki. Akunyanzelekanga ukuba udlale umdlalo okanye uye ejimini ukuze ufumane imithambo eyaneleyo. Unokuthatha uhambo lwemizuzu engama-30 ngokukhawuleza, iintsuku ezintlanu ngeveki.

Okanye, ukuba ucinezelwe ixesha, ungade ulophule kabini kwimizuzu eli-15 yokuhamba, kabini ngemini, iintsuku ezintlanu ngeveki.

Ukuqala ukuzilolonga, zama ukudibanisa imisebenzi yomzimba efanelekileyo kwimisebenzi yakho yemihla ngemihla. Hamba uye kwivenkile yokutya, hamba inja, dlala nabantwana bakho, okanye uthathe izinyuko endaweni yesinyusi nanini na unakho.

Izikhokelo zikwacebisa ukunciphisa ixesha olichitha uhleli emini.

5. Kuphephe ukutya okuneeswekile

Iishukela zesondlo ezifana ne-fructose kunye ne-sucrose zidibene nokuphuhliswa kwe-NAFLD. Uphando oluvela kwi-2017 luchaza ukuba ezi swekile zinegalelo njani ekwakhiweni kwamafutha esibindini.

Olona tyala luphambili lubandakanya ukutya okuthengwe kwivenkile kunye nokutya okuthengiswayo, okufana:

• Izinto ezibhakiwe, njengamaqebengwana, iicokies, iidonuts, iikeyiki kunye neepie
• ilekese
• ucwambu lomkhenkce
• Isiriyeli ezineswekile
• isiselo esithambile
• iziselo zemidlalo
• iziselo zamandla
• Iimveliso zobisi ezinencasa, njengeeyogathi ezinencasa

Ukuchonga ukuba ukutya okuhlanganisiweyo kuneswekile eyongeziweyo, funda uluhlu lwezithako kwimpahla yokupakisha. Amagama aphela ngo "ose," kubandakanya i-sucrose, i-fructose, kunye ne-maltose, siswekile.

Ezinye iishukela eziqhelekileyo zongezwa kwimveliso yokutya zibandakanya:

• iswekile yomhlanga
• isiraphu yengqolowa ephezulu-fructose
• umbona oswiti
• Isiqhamo sejusi yeziqhamo
• busi
• imolasses
• isiraphu

Enye indlela yokuxelela ukuba ingakanani iswekile kwinto yokutya kukufunda ileyibhile yenyani yesondlo kwaye ujonge inani leegrama zeswekile ekuncedeni loo nto-esezantsi, ngcono.

6. Ekujoliseni cholesterol eninzi

Ngokuka, i-NAFLD yenza kube nzima ukuba umzimba wakho ulawule i-cholesterol ngokwakho. Oku kunokunyusa i-NAFLD kunye nokwandisa umngcipheko wesifo senhliziyo.

Zama ukunciphisa ukutya kwakho iintlobo ezithile zamafutha ukunceda ukulawula i-cholesterol yakho nokunyanga i-NAFLD. Amafutha okuphepha ukubandakanya:

• Amafutha agcwalisiweyo. Ezi zifumaneka kwiinyama kunye neemveliso zobisi ezinamafutha apheleleyo.
• Amafutha eTrans. Amafutha eTrans ahlala efumaneka kwizinto ezibhakiweyo, ii-crackers, kunye nokutya okuthosiweyo.

Uninzi lweenguqu zokuphila ezidweliswe apha ngasentla- kubandakanya ukunciphisa umzimba, ukuhlala usebenza, nokwamkela ukutya kweMeditera- kunokukunceda ukulawula i-cholesterol yakho. Ugqirha wakho unokuyalela amayeza e-cholesterol ephezulu.

7. Zama isongezelelo se omega-3

Ezinye iintlobo zamafutha zinokuba luncedo kwimpilo yakho. I-Omega-3 fatty acids ngamafutha e-polyunsaturated afumaneka kukutya okufana nentlanzi enamafutha kunye namandongomane kunye nembewu. Ziyaziwa ngokuba nezibonelelo zempilo yentliziyo, kwaye ziyacetyiswa kubantu abane-NAFLD.

Uphengululo luka-2016 lwezifundo lubonisa ukuba ukuthatha isongezelelo se-omega-3 kunokunciphisa amanqatha esibindi kunye nokuphucula amanqanaba e-cholesterol.

Kuphononongo, iidosi ze-omega-3 zemihla ngemihla zisusela kwi-830 ukuya kwi-9,000 milligrams. Thetha nogqirha wakho malunga nokuba ungathatha malini.

8. Kulumkele ukucaphukisa okwaziwayo kwesibindi

Izinto ezithile zinokubeka uxinzelelo olukhulu kwisibindi sakho. Ezinye zezi zinto ziquka utywala, amayeza e-counter, kunye nezinye iivithamini kunye nezongezelelo.

Ngokutsho, kungcono ukuphepha ngokupheleleyo utywala ukuba unayo i-NAFLD. Nangona ukusetyenziswa kotywala ngokulinganayo kunokuba nezibonelelo ezithile phakathi kwabantu abasempilweni, akucaci ukuba ezi zibonelelo ziyasebenza nakubantu abane-NAFLD.

Ukongeza, thetha nogqirha okanye usokhemesti ngaphambi kokuba uthathe naliphi na iyeza, iivithamini, okanye izongezo, njengoko zinokuchaphazela isibindi sakho.

9. Buza ugqirha wakho malunga nezongezelelo ze-vitamin E

I-Vitamin E yi-antioxidant enokunciphisa ukuvuvukala okubangelwa yi-NAFLD. Ngokwe-a, uphando oluthe kratya luyafuneka ukuqonda ukuba ngoobani abanokuxhamla kolu nyango kwaye njani.

Kwisikhokelo sabo se-2017, i-AASLD icebisa idosi yemihla ngemihla yeeyunithi ezingama-800 zamanye amazwe zikavithamini E ngosuku kubantu abane-NAFLD abangenaso isifo seswekile kwaye baqinisekisile ukungabikho kwesifo se-steatohepatitis (NASH), uhlobo oluphambili lwe-NAFLD.

Kukho umngcipheko onxulumene nonyango. Thetha nogqirha wakho ukuba ufumanise ukuba ngaba i-vitamin E ikulungele na nokuba inganceda na kwi-NAFLD yakho.

10. Zama imifuno kunye nezongezelelo

Imifuno echongiweyo, izongezo, kunye nezinongo ezisetyenzisiweyo njengezinye iindlela zonyango lwe-NAFLD. Iimpawu eziboniswe zineziphumo ezilungileyo kwimpilo yesibindi zibandakanya i-turmeric, ubisi lobisi, i-resveratrol, kunye neti eluhlaza.

Gcina ukhumbule ukuba ezi azivunyelwanga unyango lwe-NAFLD, kwaye zinokuba nemiphumo emibi. Kubalulekile ukuthetha nodokotela wakho ngaphambi kokuba uthathe nayiphi na imifuno kunye nezongezelelo ze-NAFLD.

Unyango lwezamayeza

Okwangoku akukho lonyango luvunyiweyo lwe-NAFLD, nangona kukho ezinye kuphuhliso.

Olunye unyango olunjalo yi-pioglitazone, iyeza elichazwe kuhlobo lwe-2 yeswekile. Isikhokelo se-AASLD sika-2017 sicebisa ukuba ipioglitazone inokunceda ukuphucula impilo yesibindi kubantu abanesifo seswekile.

Olunye uphando kufuneka lwenziwe ukuqonda ukhuseleko lwexesha elide kunye nokusebenza kolu nyango. Ngenxa yoko, eli yeza licetyiswa kuphela kubantu abane-NASH eqinisekisiweyo.

Umgca wezantsi

Indlela yokuphila kunye notshintsho kwindlela otya ngayo ngoku zezona ndlela zonyango zisebenzayo ze-NAFLD. Ukuphulukana nobunzima, ukusebenza ngokomzimba, ukunciphisa iswekile, ukutya ukutya okusempilweni, nokusela ikofu zezinye zeendlela ezinokuthi zincede ekuphuculeni iimpawu ezinxulumene neNALFD.

Ukuba unale meko, qiniseka ukuba usebenza ngokusondeleyo nogqirha wakho ukuphuhlisa isicwangciso sonyango esenzelwe wena esifanelekileyo.