Iimeko ezi-8 xa kufuneka udibane noGqirha wezondlo onokukothusa

Umxholo

• Unengxaki yokutya kakhulu okanye ukutya ngokweemvakalelo.
• Uqwalasela inkqubo entsha yokongeza.
• Usebenza ishifti yasebusuku.
• Ufunyaniswe ukuba une-cholesterol ephezulu.
• Udiniwe yi-IBS.
• Uceba ukukhulelwa, ukhulelwe okokuqala, okanye ujongene nobudlolo.
• Awunakulala ubusuku bonke.
• Umalunga nama-30, 40, okanye ama-50 ubudala.
• Uphengululo lwe

Uninzi lwabantu lucinga ngokubona i-dietitian ebhalisiweyo xa bezama ukunciphisa umzimba. Iyavakala loo nto kuba ziingcali ekuncedeni abantu bafezekise ubunzima obusempilweni ngendlela ezinzileyo.

Kodwa abatyayo bafanelekile ukuba benze okuninzi ngakumbi kunokunceda ekutyeni. (Ngapha koko, ezinye zichasene nokutya.) Ngokwenyani, zininzi ezinye iimeko apho zinokubenza khona ubomi bakho * indlela * kube lula kakhulu mhlawumbi ongabaziyo. Nazi zonke iindlela ezingalindelekanga abanokukunceda ngazo, ngokuthe ngqo kwizazi zokutya ngokwabo.

Unengxaki yokutya kakhulu okanye ukutya ngokweemvakalelo.

Amaxesha amaninzi, isizathu sokuba utye kakhulu okanye ubhebhe siza kukutya ngendlela engeyiyo ii-macronutrients, utshilo u-Alix Turoff, ingcali yezidlo ezityikityiweyo kunye nomqeqeshi wabucala. Ngamanye amazwi, ukuba utya ukutya okuyi-carbs kunye neprotheyini encinci okanye amafutha, unokuziva ulambile, kanti ukutya okunokulinganisela phakathi kwe-carbs, iprotheni kunye namafutha kuya kukushiya uzive unelisekile ixesha elide. "Ingcali yezidlo ebhalisiweyo inokukunceda ukuba ulungelelanise ukutya kwakho ngendlela engakhokeleli ekubeni utye kakhulu."

Banokukunceda ukuba wenze imikhwa engcono ejikeleze ukutya kwaye banokukukhomba kwicala elifanelekileyo lonyango okanye ugqirha wezifo zengqondo ukuba baziva befuna oko. I-Dietitians iqeqeshelwa ukwazi xa umntu efuna ukubona ugqirha wezempilo yengqondo kwimiba yabo yokutya, kwaye basebenza ngokusondeleyo nabanyangi ukunceda ukufikelela emazantsi kubo, utsho uTuroff. (Eyeleleneyo: I-#1 intsomi malunga nokutya ngokweemvakalelo wonke umntu kufuneka azi malunga nayo)

Uqwalasela inkqubo entsha yokongeza.

Kungumbono olungileyo ukudibana nogqirha ngaphambi kokuba wenze utshintsho olukhulu kwindlela yokuphila, kwaye ukuba ucinga ngerejimeni entsha yokongeza, kububulumko ukudibana ne-RD ngokunjalo.

Cinga ngale ndlela: "Ukutyala imali kwiseshoni yeRD kungakongela imali eninzi kwizinto ezongezelelekileyo ezinokungafuneki emzimbeni wakho," utshilo uAnna Mason, ingcali yezidlo. Abadayisi bayakuthanda ukukunceda ulungelelanise ukutya kwakho kwaye wandise impilo yakho ngokutya okupheleleyo kuqala, kunye nezongezelelo ezisemgangathweni kuphela xa kufuneka, utshilo uMason. "Ngaphambi kokuba ugxume kwipilisi ye-herbal yamva nje, fumana i-RD ukukunika kunye nempilo yakho ukuqina kanye." (I-BTW, nasi isizathu sokuba umntu otya umzimba atshintshe umbono wakhe kwizongezo.)

Usebenza ishifti yasebusuku.

Ukusebenza ebusuku kunokuba nzima ukulungelelanisa, kodwa kuza neengozi ezithile zempilo. Umsebenzi wasebusuku obhalisiweyo okanye oochwephesha, njengabongikazi okanye abasebenzi bezonyango, basemngciphekweni wokutyeba kakhulu, ukuba nesifo seswekile, kunye noxinzelelo lwegazi, utshilo u-Anne Danahy. Ngapha koko, uphononongo lwakutsha nje lufumanise ukuba abasebenzi ababhinqileyo abasesichengeni banomngcipheko omkhulu wokuba ne-19 yepesenti yokuba nomhlaza, ngakumbi umhlaza webele, i-GI, kunye nomhlaza wolusu. "I-dietitian inokukucebisa malunga nohlobo lokutya olunokunciphisa umngcipheko waso nasiphi na / zonke ezo zifo, kunye nokunceda ngokucwangcisa ukutya kunye nokukhetha ukutya okutyayo xa iiyure zakho zokuvuka ziguqulwa."

Ufunyaniswe ukuba une-cholesterol ephezulu.

Yhu, kukho amayeza alonto. Kodwa unokukwazi ukunciphisa i-cholesterol yakho ngokutshintsha kokutya. "Enye yeendlela ezilungileyo zokwehlisa i-cholesterol yakho ngokwendalo kukutya ukutya okunesinga eliphezulu," utshilo uBrooke Zigler, ingcali yezidlo. I-dietitian inokukunceda uhlakulele isicwangciso sokutya esongeza ukutya okuphezulu kunye nokususa okunye ukutya ekudleni (njengamafutha agcweleyo). Basenokukunceda ukuba uqonde ukuba kukuphi ukutya okunegalelo kwi-cholesterol ephezulu, kwaye zeziphi ongazixhalabiyo ngazo. Amaqanda, umzekelo, xa sele ejongwa njengemingcele yabantu abane-cholesterol ephezulu, ngoku athathwa njenge-A-OK (kwixabiso elifanelekileyo lekhosi).

Udiniwe yi-IBS.

UMason uthi: "Isisu esirhawuzelayo sinokuba liliva nje." "Emva kokuxilongwa kwe-IBS, umntu obhalisileyo ekutyeni kufuneka abe ngumphathi weqela kunyango lwale meko." Nangona i-IBS ngamanye amaxesha iphathwa ngoncedo lwe-dietitian e-US, ayikho umgangatho, kodwa ngenxa yokuba iimpawu zibangelwa ukugaywa kweeswekile ezikhethekileyo, i-dietitians ifanelekile ngokukhethekileyo ukukhokela kunye nokongamela ukupheliswa kunye nokuqaliswa kwakhona kweswekile nganye ekhethekileyo. Ukutya, uyachaza. Le ndlela iqala ukubamba kwiindawo ezinje ngeAustralia, eziqhayisa ngonyango olusebenzisanayo kwi-gastroenterologist kunye ne-RD yazo zonke izigulana zayo ze-IBS. "Ngale ndlela, izigulana ezininzi ziyakwazi ukufumana ulawulo olutsha ngaphezulu kweempawu zazo ezigqithileyo kunokwenziwa ngamayeza odwa", utshilo uMason. Qiniseka ukuba ujonga umntu otya ukutya okhethekileyo kwi-IBS kunye nokutya okuphantsi kwe-FODMAP.

Uceba ukukhulelwa, ukhulelwe okokuqala, okanye ujongene nobudlolo.

"Abasetyhini abaninzi bafumana ubunzima obuninzi okanye ubunzima obaneleyo ngelixa bekhulelwe," utshilo uTuroff. "Asikaze sifundiswe ngenene ukuba iimfuno zethu zitshintsha njani ukusuka kwitrimester ukuya kwi-trimester, ke eli lelinye lawona maxesha mahle okubona i-RD." Ngelixa i-ob-gyn inokukunika isikhokelo sobunzima kunye nokuba ungatya kangakanani ngaphambi, ngexesha, nasemva kokukhulelwa, isazi sokutya okunokukunceda ufumane indlela yokufezekisa ezo njongo zobunzima kunye neekhalori.

"Ingcali yakho yokutya inokukunceda njengoko uphuma ekukhulelweni kwaye ikunike neendlela zokunciphisa ubunzima bokukhulelwa emva kokubeleka," wongeza uTuroff. Oogqirha bokutya abazingcaphephe kule ndawo banokunceda ngemicimbi yokuchuma kunye nokulinganisa amahomoni, utshilo. (Uzibuza ukuba ingaba ukutya okuchumisa kuyinyani na? Sinazo iimpendulo.)

Awunakulala ubusuku bonke.

"Ukulala kudlala indima ebalulekileyo kumandla nakwimpilo iphela, kodwa xa ungakwazi ukulala okanye ulale awuthatheli ngqalelo ifuthe lokutya elinokuba nalo ekubambeni ngokwaneleyo i-zzz, utshilo u-Erin Palinski-Wade, ingcali yezidlo umbhali we Ukutya kweBelly Fat kwiiDummies. "Ukutya okungonelanga kwizakhamzimba eziphambili ezinje ngemagniziyam kubonisiwe kukhokelela ekuphuthelweni, ngelixa izondlo ezithile eziluncedo njenge-tryptophan zinokunceda imveliso yomzimba wehomoni yokuthomalalisa ubuthongo." I-dietitian inokukunceda wenze i-tweaks encinci kwisidlo sakho esinokuphucula umgangatho wakho wokulala kunye nobuninzi, utsho. (Olunye uluvo olukhawulezayo lokutya olulungele ukulala, yenza oku kutya kukunceda ulale.)

Umalunga nama-30, 40, okanye ama-50 ubudala.

"Wonke 'umzimba' udinga uhlengahlengiso ngamaxesha athile, kwaye inqaku leminyaka eli-10 lihlala livakala," utshilo uDanahy. "Uninzi lwabantu luqaphela xa bebetha i-30 ukuba ngokukhawuleza abanakukwazi ukuhamba ngokutya ngendlela efanayo ababesenza ngayo kwi-20 yabo." Yinyani leyo. I-Metabolism, iihormoni, kunye neemfuno zesondlo zitshintsha njengoko sikhula, ke kuhlala kungumbono olungileyo ukujonga iprojekti yesondlo xa ungena kwishumi elitsha.

“Owona mceli mngeni mkhulu endiwubonayo kubathengi bam abangabasetyhini kuxa besiya kwiminyaka yabo engama-50 kunye nokudibana kweminyaka kunye nokuyeka ukuya exesheni,” uyongeza. "Abasetyhini abasebenza ne-RD xa begqiba i-40 bahlakulela ngcono ukutya kunye nokuzilolonga, kwaye baya kuzuza ngokwenene kuloo nto xa behamba kule minyaka elishumi ezayo."

Uphengululo lwe