Indlela yokutya (kunye nokuBuyisa kwakhona) kwiNdlela eseFayilini

Umxholo

• Yintoni onokuyitya kukutya okunefayibha ephantsi?
• Ukutya okunefayibha ephantsi
• Iziqhamo ezinefayibha ephantsi
• Imifuno yefayibha ephantsi
• Ukutya okumele kukuphephe
• Iingcebiso ngokutya okuncinci kwefayibha
• Ngaba ufuna indawo yokuqala? Zama le menyu.
• Kutheni ukutya okuncinci kwefayibha kuluncedo?
• Uqala njani ukutya ifayibha kwakhona
• Yazi imicu yakho
• Umgca wezantsi

Ifayibha yokutya yinxalenye yokutya okungafunekiyo. Ukutya okuncinci kwefayibha, okanye ukutya okuseleyo okuseleyo, kuthintela inani lefayibha oyityayo mihla le ngokuthintela ukutya okuphezulu kwifayibha.

Ifayibha iyilungele impilo yakho, kodwa kunokuba nzima kwinkqubo yokugaya ukutya ngamanye amaxesha. Ngenxa yoku, ugqirha unokucebisa ukutya okuncinci kwefayibha ukunyanga iingxaki zendlela yokwetyisa, kubandakanya:

• Isifo sengqondo sesifo (IBS)
• ukuphambuka
• Isifo sikaCrohn
• ukudumba okwenziwa sisilonda sikabhobhosi

Oogqirha banokucebisa ukutya okuncinci kwefayibha ukunyanga urhudo kunye nokubamba. Kuya kufuneka ulandele oku kutya ngaphambi kokuba ube ne-colonoscopy, emva kweentlobo zotyando, okanye ngexesha lonyango oluthile lomhlaza.

Injongo kukunika ukuphumla inkqubo yakho yokwetyisa. Ukutya okuncinci kwefayibha kufuneka:

• ukunciphisa inani lokutya okungafunekiyo okuhamba emathunjini
• yenza lula isixa somsebenzi esenziwa yinkqubo yokwetyisa
• ukunciphisa inani lesitulo esivelisiweyo
• lula iintlungu zesisu, urhudo, kunye nezinye iimpawu

Ukutya okuncinci kwefayibha kunciphisa isixa sezondlo ozifumanayo, kwaye ayenzelwanga ukunciphisa umzimba. Ngaphandle kwesikhokelo esifanelekileyo, ukutya okunokubangela iziphumo ebezingalindelekanga kunye nokwenza ukuba iimpawu zibe mbi ekuhambeni kwexesha.

Abantu kufuneka balandele kuphela ukutya okuphantsi kwefayibha phantsi kwesikhokelo sobungcali kwezempilo.

Funda ngakumbi ukuze ufunde iindlela ezinempilo zokulandela ukutya okusezantsi kwefayibha.

Yintoni onokuyitya kukutya okunefayibha ephantsi?

Ngokwesiqhelo, ukutya okusezantsi kwefayibha kuthintela ukutyiwa kwefayibha kumadoda nakwabafazi. Iyanciphisa okunye ukutya okunokukhuthaza umsebenzi wamathumbu.

Ukutya okwakha ukutya okuncinci kwefayibha asizizo iindlela ezilungileyo zempilo yexesha elide.

Umzekelo, isonka esipheleleyo senkozo sinezakha mzimba kunye nezibonelelo zempilo kunesonka esimhlophe, kodwa iinkozo ezipheleleyo zinefayibha, ke abantu abakoku kutya kufuneka bakhethe isonka esimhlophe endaweni yoko.

Ugqirha wakho uya kukucebisa ukuba ulandele kuphela ukutya okuphantsi kwefayibha okwexeshana-de amathumbu akho aphile, urhudo usombulule, okanye umzimba wakho uphinde wachacha kotyando.

Ukutya okunefayibha ephantsi

• isonka esimhlophe, ipasta emhlophe kunye nerayisi emhlophe
• ukutya okwenziwe ngomgubo ocoliweyo omhlophe, njengama-pancake kunye neebhegels
• ifayibha cereal, ashushu okanye ayabanda
• imifuno enkonkxiweyo
• imifuno emitsha, ngesixa esincinci, ukuba iphekwe kakuhle
• iitapile ngaphandle kwesikhumba
• amaqanda
• iimveliso zobisi, ukuba umzimba wakho unokuzisebenzisa kakuhle
• Imithombo yeeproteni ezinje ngamaqanda, tofu, inkukhu kunye nentlanzi
• ibhotolo yamandongomane
• Amafutha, kubandakanya ioyile yomnquma, imayonnaise, irayisi, kunye nebhotolo

Iziqhamo ezinefayibha ephantsi

• iziqhamo zeziqhamo ngaphandle kwempuphu
• iziqhamo enkonkxiweyo
• icantaloupe
• ivatala yobusi
• ujodo
• nectarines
• iipapaya
• iipesika
• Iplums

Imifuno yefayibha ephantsi

• imifuno ephekwe kakuhle okanye enkonkxiweyo ngaphandle kwembewu okanye izikhumba
• iminqathe
• beet
• iingcebiso ze-asparagus
• iitapile ezimhlophe ngaphandle kolusu
• iimbotyi zomtya
• Iletisi, ukuba umzimba wakho uyakunyamezela
• iisosi zetumato
• i-acorn squash ngaphandle kwembewu
• isipinatshi esicocekileyo
• ijusi yemifuno exineneyo
• Iikhukhamba ngaphandle kwembewu okanye ulusu, i-zucchini, kunye neletisi egalelwe ukutya kulungile ukuba ityiwe iluhlaza

Kuphephe nakuphi na ukutya owaziyo ukuba umzimba wakho uya kukufumanisa kunzima ukwetyisa.

Xa uhamba ngokutya okuncinci kwefayibha, ukutya okuthile-njengokutya okune-spicy-kunokuchaphazela inkqubo yakho yokwetyisa ngakumbi. Unokufuna ukunqanda iti, ikofu kunye notywala ngeli xesha.

Ukutya okumele kukuphephe

• Uninzi lwemifuno eluhlaza ngaphandle kwelethisi, kunye nekhukhamba
• imifuno ethile, nokuba iphekiwe: i-broccoli, ikholifulawa, ikhaphetshu, iswitzerland chard, i-kale, kunye nehlumelo laseBrussels
• itswele negalikhi
• ulusu lweetapile
• iimbotyi, ii-ertyisi, neelentile
• amandongomane, kunye nembewu
• ezinye iziqhamo eziluhlaza nezomisiweyo
• isonka esipheleleyo, iipasta, okanye iisiriyeli, kubandakanya i-oatmeal, iflakisi kunye nepopcorn
• irayisi yasendle okanye emdaka
• nantoni na ebabayo, ethosiweyo, okanye enzima
• inyama eqhutyiweyo okanye enzima

Iingcebiso ngokutya okuncinci kwefayibha

Ngaphambi kunye nangexesha lokutya okuncinci kwefayibha, buza ugqirha wakho malunga nako nakuphi na ukutya ocinga ngako. Banokunika iingcebiso malunga nohlobo lwesicwangciso oluya kuthi luncede impilo yakho iyonke kwaye lubonelele ngeemfuno zakho ezithile.

Inokukunceda ukudibana nengcali yokutya ukuze ufumane izicwangciso zokutya kunye nezikhokelo zokutya ukutya okuncinci kwefayibha.

Ukutshintsha iintlobo zeenkozo ozityayo sisiqalo esihle sokususa ifayibha. Zama ukutshintsha ukutya okuziinkozo okupheleleyo kwimveliso eyenziwe ngomgubo omhlophe okanye ococekileyo endaweni yoko.

Xa ubetha ivenkile, funda iilebheli kwaye ujonge ukunqanda ukutya okungaphezulu kwe-2 gram yefayibha ngokukhonza.

Yenza inqaku ukugcina ukutya kwakho okumanzi kuphezulu. Oku kuya kukunceda ukunqande ukuqunjelwa ngelixa usenza esi sicwangciso sokutya.

Ngaba ufuna indawo yokuqala? Zama le menyu.

• Isidlo sakusasa: Amaqanda aqhekezayo, i-toast emhlophe ene-butered, kunye nejusi yemifuno.
• Isidlo sasemini: Isandwich yesaladi yetyhuna kumqolo omhlophe ongatyikitywanga kunye nekomityi yeevatala.
• Isidlo sangokuhlwa: Isalmon encinci, enamafutha kunye neetapile ezicujiweyo.

Kutheni ukutya okuncinci kwefayibha kuluncedo?

Ukutya okuncinci kwefayibha kunokunceda ukunika inkqubo yokugaya ukutya ikhefu. Ifayibha, ngelixa ihlala inezibonelelo zezempilo, ithatha umgudu ongakumbi ukuze umzimba wakho wetyise.

Ugqirha wakho unokucebisa ukuba uzame oku kutya okwexeshana ukuba unayo enye yezi zinto zilandelayo:

• IBS
• Isifo sikaCrohn
• ukudumba okwenziwa sisilonda sikabhobhosi
• ukuphambuka
• urhudo
• isisu esiswini
• ukuqhina
• ukucaphuka okanye ukonakala kwindlela yokugaya ukutya
• Ukuncipha kwamathumbu okubangelwa lithumba
• ukuchacha kuqhaqho lwesisu, kubandakanya icolostomy kunye neileostomy
• Unyango lwangoku lwemitha okanye olunye unyango olunokuchaphazela iphecana lesisu

Uqala njani ukutya ifayibha kwakhona

Xa ulungele ukuqala ukwazisa ifayibha kwakhona, kungcono wenze oku kancinci. Olu luncedo ekuthinteleni iziphumo ebezingalindelekanga ezingathandekiyo.

Yandisa ukutya ngokuthe ngcembe nge-5 gram yefayibha ngeveki. Ukwenza oku, zama ukwazisa isahlulo esincinci sokutya okuphezulu okunefayibha ngemini.

Ukuba ukutya akubangeli zimpawu, ungakongeza emva ekudleni kwakho.

Ingakanani ifayibha oyifunayo isekwe kubudala bakho nakwisini. Ngokwe-Academy yeZondlo kunye neDietetics, abantu abalandela ukutya kwe-calorie ezingama-2,000 kufuneka bafumane ezi zixa zilandelayo zefiber:

• Iigram ezingama-38 ngosuku ngamadoda amadala, kunye ne-30 yeegramu emva kweminyaka engama-50
• Iigram ezingama-25 ngosuku ngabantu basetyhini abadala, kunye ne-21 gram emva kweminyaka engama-50

Eyona ndlela isempilweni yokufumana ifayibha kukutya iziqhamo ezinezikhumba esele zishiyiwe, imifuno, iinkozo ezipheleleyo, iimbotyi, amandongomane nembewu.

Yazi imicu yakho

Zimbini iintlobo zefayibha:

• Ifayibha enyibilikayo. Olu hlobo lwefayibha lufunxa amanzi ngexesha lokwetyisa, lujike lube yinto ethambileyo, efana nejeli. Kweminye, ifayibha enyibilikayo ayinakufane icaphukise ukutya. Abanye banokubona ukonyuka kwerhasi, ukudumba, okanye ukungonwabi kuba ukutya okuninzi okunyibilikayo kunemicu evundisayo okanye ii-prebiotic ezondla ibacteria. Okwangoku, ngexesha lokutya okuncinci kwefayibha, izixa ezincinci zefayibha enokunyibilika zinokulunga. Iimbotyi, i-oats, i-ertyisi kunye neziqhamo ze-citrus ziphezulu kwifayibha enyibilikayo.
• Ifayibha engenakunyibilika. Olu hlobo lwefayibha alunyibiliki esiswini, kwaye iziqwenga ezingagaywanga zisenokucaphukisa amathumbu. Ngexesha lokutya okuncinci kwefayibha, lumka ngakumbi ukunqanda ukutya okufana nengqolowa, iinkozo, kunye neziqhamo kunye nezikhumba zemifuno.

Umgca wezantsi

Abantu kufuneka balandele kuphela ukutya okuphantsi kwefayibha phantsi kwesikhokelo sobungcali kwezempilo. Ugqirha wakho uya kuba nakho ukukuxelela ukuba kufuneka uhlale ixesha elingakanani ekudleni. Oku kuya kuxhomekeka kwimeko okanye imeko yakho.

Ngexesha lokutya okuncinci kwefayibha, kunqande ukutya okungafakwanga i-fiber kwaye uqiniseke ukuba uqaphela umxholo wefayibha ekutyeni okuhlanganisiweyo.

Ukutya okuninzi okuvunyelweyo kukutya okunefayibha esezantsi akunampilo kunendlela ethe kratya yefayibha. Xa uqala ukutya ukutya okunefayibha ephezulu kwakhona, yenze kancinci, kwaye ukuba kunokwenzeka, buyela kukutya okusempilweni okuziinkozo, iimbotyi kunye nemifuno.