Ukunyamekela inkqubo yakho yokugaya kubalulekile ekugcineni impilo yonke kunye nokonwabela ubomi ngaphandle kokuphazamiseka kwesisu. Abantu abaninzi bafumana iingxaki zokugaya ukutya ezifana nokuqunjelwa, isitshisa, igesi, okanye ubunzima, iimpawu ezinokuthintelwa kakhulu ngokutya okufanelekileyo. Ukukhetha ukutya okungenazo izinto ezicaphukisayo kunye nokwamkela imikhwa ethile kunokwenza umahluko xa kufikwa ekugcineni inkqubo yakho yokwetyisa ikwimeko efanelekileyo.
Kwesi sikhokelo sibanzi, uya kufumana lonke ulwazi oluphambili oludingayo ukuze ukhethe ukutya okulungileyo kwenkqubo yakho yokugaya. Sicacisa ukuba kukuphi ukutya omawukuthintele, kukupheka njani ngokufanelekileyo, yeyiphi imikhwa omawuyithathe, kwaye kukuphi ukutya okuthambileyo, okutyebileyo kwefayibha, kunye nokutya okutyebileyo kweprobiotic ekufuneka ukubandakanye kukutya kwakho kwemihla ngemihla. Sikwabonelela ngeengcebiso ezisebenzayo kunye neengcebiso zokukunceda ukuba unakekele impilo yakho yokwetyisa ngokulula nangempumelelo.
Kutheni kubalulekile ukukhetha ukutya okungenazo izinto ezicaphukisayo zokwetyisa?
Inkqubo yokwetyisa isebenza njengesango lezondlo ezibalulekileyo zomzimba, kodwa ivakalelwa kakhulu kukutya okuthile kunye nemikhwa. Ukhetho olulambathayo lokutya lunokubangela nantoni na ukusuka ekungonwabi kancinci njengokudumba kunye negesi ukuya kwiingxaki ezingapheliyo okanye ezivuthayo. Undoqo kukuqonda ukuba kukuphi ukutya kunye neemeko ezinokucaphukisa inkqubo yokwetyisa kwaye wazi ukuba ungaziphepha njani.
Uninzi lweengxaki eziqhelekileyo zokugaya ukutya, ezifana nesitshisa, i-reflux, isifo sohudo, ukuqhina, kunye nesifo se-bowel syndrome, ezinxulumene nokutya kunye nendlela yokuphila. Uxinzelelo, ukusetyenziswa kakhulu kokutya okucutshulweyo, okanye ukungabikho kokuzivocavoca umzimba nako kunokubangela ukungonwabi. Yiyo loo nto kubalulekile ukwazi ukuba kukuphi ukutya kunye nemikhwa onokuyikhetha ukugcina impilo yokwetyisa.
Izinto ezicaphukisayo eziphambili zenkqubo yokugaya: ukutya kunye nemikhwa yokuphepha
Phakathi kweentshaba ezinkulu zokugaya ukutya okunzima ukugaya, ukucaphukisa i-gastric mucosa, okanye ukuguqula i-intestinal microbiota. Ukuphepha okanye ukunciphisa ukusetyenziswa kwazo linyathelo lokuqala lokukhusela isisu sakho kunye namathumbu. Apha ngezantsi, sichaza eyona nto icaphukisayo ekufuneka uyilawule kukutya kwakho kwemihla ngemihla:
- Amafutha ezilwanyana kunye nenyama ebomvu: Ziyacotha ukugaya, zityebile ngamafutha ahluthayo anokunyusa ukubetha kwentliziyo kunye nokungakhululeki kwesisu, kwaye zikwanxulunyaniswa nokudumba kunye nokungakhululeki kwamathumbu ukuba zisetyenziswe ngokugqithisileyo.
- Iswekile yasimahla okanye eyongeziweyo: Ziyakwazi ukuguqula i-intestinal flora, i-heartburn ibe mandundu, kwaye ibangele iimeko ezifana ne-irritable bowel syndrome okanye i-colitis. Izinto ezibhakiweyo, iziselo ezithambileyo, kunye neelekese kufuneka zigcinwe zincinci.
- Ukutya okuqhotsiweyo kunye ne-ultra-processed: Zihlala ziqulathe amanqatha akumgangatho ophantsi, iswekile, izongezo, kunye nezithinteli ezinokuthi zonakalisa i-gastric lining kwaye zenze kube nzima ukwetyisa.
- Iziqholo, iisosi ezomeleleyo kunye neziqholo: Iziqholo ezibukhali kakhulu kunye neesosi zinokucaphukisa i-mucosa, ngakumbi kubantu abanobucayi okanye abo bane-pathologies yangaphambili yokugaya.
- Iziselo ezinekhabhoni: Iziselo ezithambileyo zekhabhoni zinokunyusa imvakalelo yokuqunjelwa kwaye zibangele ukungonwabi kubantu abanokwetyisa okucekethekileyo okanye utyekelo lokufumana igesi.
- Ikofu, iti kunye notywala: Ezi ziselo zinokucaphukisa isisu, zikhuthaza ukubetha kwentliziyo, kwaye, kwimeko yotywala, kwandisa umngcipheko we-gastritis okanye umonakalo wenkqubo yokugaya.
- Ukutya okunetyuwa kakhulu: I-sodium eyongezelelweyo inxulumene nomngcipheko wexesha elide le-gastritis kunye nezifo zokugaya.
- Ukutya kumaqondo obushushu aphezulu kakhulu: Ukutya ukutya okanye iziphuzo ezishushu kakhulu kunokucaphukisa kwaye konakalise i-mucosa yokugaya kunye nokwandisa umngcipheko wokulimala.
- Ukutya okuninzi: Ukutya ukutya okuninzi ngaxeshanye kugqithisa inkqubo yokwetyisa, kwenza ukwetyisa kucothe kwaye kube nzima.
Eminye imikhwa ecaphukisayo iquka ukutya ngokukhawuleza kakhulu, ukungahlafuni kakuhle, ukutya ukutya okumbalwa kakhulu kodwa okuninzi, ukutya emva kwexesha nokugabadela, ukuphila ubomi obungaphumliyo, nokungawagcini amanzi ngendlela efanelekileyo. Ukulungisa ezi ndlela zokuziphatha kunokunceda ukunciphisa ukungakhululeki kunye nokuthintela ukuphazamiseka.
Imiba ephambili echaphazela ukwetyisa kunye nendlela yokuphepha
Ukwetyisa yinkqubo entsonkothileyo ephenjelelwa ngumgangatho wokutya, ubungakanani, indlela yokutya, kunye nendlela yokuphila. Eminye imiba ephambili ekufuneka iqwalaselwe zezi:
- Ukuhlafuna okungonelanga: Inkqubo yokugaya iqala emlonyeni kunye nesenzo se-enzymes ye-salivary, kwaye ukuba ukuhlafuna akwenziwanga kakuhle, ukuphuka kunye nokufunxa izondlo kunzima.
- Uxinzelelo: I-axis ye-gut-brain iyasebenza kakhulu, kwaye iimeko zoxinzelelo okanye ukuxhalaba kunokutshintsha ukuhamba kwamathumbu kunye nokukhutshwa kwejusi yesisu, kubangele ukungathandeki.
- Ukungangeni kolwelo ngokwaneleyo: Ukungangeni kakuhle kwamanzi kunciphisa ukuhamba kwamathumbu kwaye kukhuthaza ukuqhina.
- Ukungalungelelani ngamaxesha okutya: Ukweqa ukutya, ukutya kwiiyure ezingaqhelekanga, okanye ukungawugcini umgaqo kunokuchaphazela ukusebenza kwenkqubo yokugaya ukutya.
- Ukunqongophala kwefiber kunye neeprobiotics: Ukutya okuncinci kula macandelo kuguqula i-intestinal flora kwaye kwenza kube nzima ukuba ukutya kudlule ngokufanelekileyo.
- Ubomi bokungahlali: Ukungabikho kokunyakaza kunciphisa ukuhamba kwamathumbu kwaye kuvelisa ukuvakalelwa kobunzima.
Undoqo kukugcina inkqubo yesiqhelo, utye ngendlela ekhululekile, ukhetha ukutya okulula kunye nokutya, kwaye uncedise ukutya kwakho ngemikhwa elungileyo. Ngale ndlela, inkqubo yokugaya inokusebenza ngokugqibeleleyo ngaphandle kokugqithisa okanye ukucaphuka.
Ukutya okucetyiswayo kwimpilo elungileyo yokwetyisa
Okona kutya kulungileyo kwenkqubo yakho yokugaya kukubeka phambili izinto zendalo, ezitsha ezityebileyo kwifiber, amanzi, kunye neprobiotics, kwaye unqanda ukutya okucutshungulweyo, okucaphukisayo kunye namafutha ahluthayo. Nalu uluhlu lokutya onokuthi ulufake rhoqo ukunceda ukugaya kunye nokukhathalela amathumbu akho:
- Imifuno enamagqabi aluhlaza kunye nohlaza: Isipinatshi, i-chard, i-broccoli, i-kale, i-carrots, i-squash, kunye ne-cucumber. Zizityebi kwifiber, amanzi, iivithamini kunye neeminerali ezinceda ukulawula ukuhamba kwamathumbu kunye nokuhambisa i-mucous membranes.
- Iziqhamo ezithambileyo: I-Banana, i-apula, i-papaya, i-ananas, i-watermelon, amajikijolo (i-strawberries, i-blueberries, i-raspberries). Babonelela ngefiber, i-antioxidants, kunye ne-enzymes yendalo enceda ekutyeni lula.
- Inyama ebhityileyo kunye nentlanzi emhlophe: Inkukhu, i-turkey, umvundla, i-hake, i-sole, i-cod. Ezi proteni zilula ukugaya kwaye aziyicaphukisi i-mucous membranes.
- Imihluzi ekhanyayo kunye neesuphu: Zenziwe ngemifuno, inkukhu ebhityileyo, okanye intlanzi, zigudileyo, zihambisa amanzi, kwaye zibonelela ngeeminerali ngaphandle kokulayisha kakhulu isisu.
- Irayisi emhlophe kunye netapile ebilisiweyo: Ziyimithombo ye-carbohydrates eyenziwe lula kwaye iyacetyiswa ukuba ingakhululeki esiswini okanye izidlo ezilula.
- Ubisi oluvundisiweyo: I-yogurt yendalo kunye ne-kefir. Banikezela ngeeprobiotics ezinceda ukuzalisa i-intestinal microbiota kunye nokuthintela ukungahambi kakuhle.
- Ukufakwa kokwetyisa: I-Chamomile, i-pennyroyal, i-mint, i-anise yeenkwenkwezi, kunye nejinja. Banceda ukuthomalalisa i-spasms, ukunciphisa ukugaya kakhulu, kunye nokunciphisa igesi.
- Ioli yomnquma enyulu eyongezelelweyo: Iphucula ukugaya ukutya, ikhusela i-reflux kwaye ikhuthaza ukuhamba kwamathumbu.
Undoqo kukudibanisa oku kutya kumalungiselelo athambileyo, ukuphepha ukuqhotsa, isinongo esigqithisileyo, iisosi ezinzima, okanye ukupheka ndlongondlongo. Eyona nto ilungileyo kukukhetha ukutshisa, ukubilisa, ukutshisa okanye ukupheka kwi-oven.
Indlela yokupheka nokulungelelanisa ukutya ukuze kube lula ukwetyisa
Akunjalo kuphela ukutya esikukhethayo okubalulekileyo, kodwa nendlela esikulungiselela ngayo kunye nokuba sikutya kangakanani. Ubume kunye nokuphekwa kokutya kukuchaphazela kakhulu ukucoleka kokwetyisa:
- Ubume obuthambileyo nobugudileyo: I-Purees, i-creams, i-compotes, kunye nokutya okuphekiweyo kulula ukugaywa kwaye akucaphuki kangako kunokutya okukrwada okanye okunzima.
- Ukupheka okulula: Ukubilisa, ukutshisa, i-papillote, ukubhaka, okanye ukugcoba kumaqondo obushushu aphakathi kunceda ukugcina izondlo kunye nokunciphisa umngcipheko wokucaphuka, ngokungafaniyo nokuqhotsa, ukondla, okanye ukutshisa kakhulu.
- Iinxalenye ezincinci, rhoqo: Ukutya amaxesha amaninzi ngosuku, ngexabiso eliphakathi, kuthintela ukugqithiswa kwesisu kwaye kuququzelele umsebenzi wokugaya.
- Kuphephe ukuxuba ukutya okunzima kakhulu: Isitya esilula, esinezithako ezilula kunye nezidityaniswe kakuhle, zigaywa ngakumbi kunokutya okuninzi kunye nokungafaniyo.
Lungisa ukutya kunye neeresiphi ngokunyamezelwa komntu. Umntu ngamnye kunokufuneka athintele izithako ezithile ngokusekwe kubuntununtunu, aleji, okanye iipathologies, ngoko ke kungcono ukumamela umzimba wakho kwaye uhlengahlengise iimenyu zakho ngokweemfuno zakho zokwenyani.
Iimpawu zendlela yokutya efanelekileyo yokwetyisa: yintoni emayijonge ekutyeni ngakunye
Ukutya okulungiselelwe ukukhusela inkqubo yokugaya kufuneka kuhlangabezane neempawu ezininzi eziphambili:
- Utyebile kwifiber: Zombini i-soluble kunye ne-insoluble, inceda ukulawula ukuhamba kwamathumbu, yongeza ubuninzi kwi-stool, kwaye ikhuthaza ukupheliswa kwee-toxins. Ifunyenwe kwiziqhamo, imifuno, imifuno, kunye neenkozo ezipheleleyo, nangona ukuba ukucaphuka kwamathumbu kuqhubeka, luluvo oluhle ukubeka phambili i-fiber enyibilikayo kunye nokunciphisa okwethutyana i-fiber enganyibilikiyo.
- Zityebile emanzini: Ukutya okunomxholo ophezulu wamanzi (iziqhamo, imifuno, i-broths) i-hydrate, ithambisa i-bolus yokutya kunye nokuthintela ukuqunjelwa.
- Igalelo leprobiotics kunye ne-prebiotics: Iimveliso ezivundisiweyo ezifana ne-yogurt okanye i-kefir, kunye nokutya kwe-prebiotic (ibhanana, i-garlic, i-anyanisi, i-asparagus) ezondla i-microbiota yamathumbu enempilo.
- Amafutha aphantsi kunye neswekile: Amafutha ahluthayo kunye neeswekile ezilula zenza kube nzima ukugaya kunye nokuguqula ukulingana kwamathumbu.
- Ayilunganga kwizinto ezicaphukisayo: Nciphisa iziqholo, iisosi ezishushu, utywala, icaffeine, kunye neesosi ezinamandla ukunqanda ukungonwabi.
- Ubume obugudileyo: Ukutya okuphekiweyo, okucujiweyo, okanye okucocekileyo kunyamezeleka ukuba kukho ukungonwabi okanye uvakalelo, ngakumbi kubantu abadala.
Ukulungelelana, ukuhlukahluka, kunye nokumodareyitha kubalulekile ukuqinisekisa ukuba zonke izondlo eziyimfuneko zikhona ngaphandle kokugqithiswa kwenkqubo yokugaya.
Iingcebiso kwimikhwa yokuphucula kunye nokukhusela ukugaya
Akwanelanga ukukhetha nje ukutya okulungileyo; njani, nini, kwaye zeziphi izixa esizityayo eziphembelela ngokuthe ngqo ukwetyisa. Ezi zikhokelo zilandelayo zibalulekile ukugcina intlalontle yendlela yokwetyisa:
- Yitya kancinci kwaye uhlafune kakuhle: Ukulunywa ngalunye kufuneka kugalelwe kakuhle ukuze kube lula ukusebenza kwesisu kunye nokukhuthaza ukusebenza kwee-enzymes.
- Yitya ukutya kwindawo ezolileyo: Kuphephe ukutya ngoxa uxinezelekile, ungxamile, okanye usenza ezinye izinto ezinokukuphazamisa.
- Wahloniphe amaxesha okutya: Ukugcina iinkqubo ezizinzileyo (isidlo sakusasa, isidlo sasemini, isidlo sakusihlwa, kunye ne-snacks) inceda inkqubo yokugaya ilindele kwaye iququzelele imisebenzi yayo.
- Kuphephe ukutya emva kwexesha kunye nezixa ezikhulu: Ixesha lasebusuku ayilona xesha lilungileyo lokwetyisa ukutya okunzima, ngoko ke kungcono ukuba utye isidlo esilula kunye nexesha elaneleyo ngaphambi kokulala.
- Zifake emanzini ngokuchanekileyo: Ukusela amanzi imini yonke kunceda ukugaya kunye nokugcina impilo yamathumbu. Nciphisa iisoda, iijusi ezineswekile, kunye neziselo ezivuselelayo.
- Zilolonge rhoqo: Ubuncinci kathathu ngeveki, umsebenzi womzimba unceda ukuhamba kwamathumbu, uphucula imetabolism, kwaye unqande ukuqunjelwa kunye nokuqunjelwa.
- Isilumkiso ngamayeza athile: Amanye amayeza anokuguqula ukugaya okanye ukucaphukisa i-gastric mucosa. Njalo udibane nogqirha wakho kwaye uzame ukuwathatha kwisisu esipheleleyo ukuba kuyimfuneko.
- Gcina ucoceko lokutya: Hlamba izandla kunye nokutya, upheke inyama kunye nentlanzi ngokucokisekileyo, kwaye uphephe ukungcoliseka, ngakumbi kubantu abasesichengeni.
Lungelelanisa ukutya kwiimfuno ezizodwa kwaye uphendule imibuzo ebuzwa rhoqo
Umntu ngamnye wahlukile kwaye unokufuna uhlengahlengiso ngokusekelwe kwiminyaka yakhe, indlela yokuphila, kunye nemeko yempilo. Kubantwana, abantu abadala, okanye abantu abane-pathologies yokugaya, kuyacetyiswa ukuba wenze ngokwezifiso iingcebiso:
- Abantu abadala: Ngokukhula, ukwetyisa kuyacotha kwaye nenkqubo yokwetyisa iyancipha ngakumbi. Kuyacetyiswa ukuba ubeke phambili ukutya okulula ukukuhlafuna, okuphekiweyo okuthambileyo kunye nenxalenye ephakathi.
- Izifo zokugaya ukutya: Ukuba uneemeko ezinjenge-irritable bowel syndrome, i-gastritis, i-colitis, okanye ukunganyamezeli, soloko udibana nogqirha wakho ukuze alungise indlela otya ngayo kwaye ugweme izinto ezinokubacaphukisa.
- Imibuzo ebuzwa qho:
- Ngaba sifanele sikuphelise ukutya ekunzima ukwetyisa? Akusoloko kuyimfuneko, ngaphandle kweemeko zokunganyamezeli okanye ukugula. Undoqo kukumodareyitha nokuphindaphinda.
- Indlela yokubandakanya ukutya okulula ukugaywa kukutya okunempilo? Kukho iintlobo ezininzi zokutya kokugaya (iziqhamo, imifuno, intlanzi, i-broths, irayisi, i-yogurts) ekuvumela ukuba ugcine ukutya okuhlukahlukeneyo kunye nokulinganisela ngaphandle kokuncama incasa.
- Ngaba ukutya okuthambileyo kufanelekile kumntu wonke? Ziyacetyiswa okwethutyana kwiinkqubo ezibukhali okanye ukuphazamiseka kokugaya ukutya, kodwa ekuhambeni kwexesha kungcono ukuqinisekisa iintlobo ezahlukeneyo zezondlo.
Iiresiphi kunye nemizekelo yeemenyu ezithambileyo zokwetyisa
Ukulungisa ukutya okulula, okulula ukwetyiswa akufuneki kukruqule okanye kube nzima. Apha sabelana ngezimvo onokuthi uzibandakanye kwindlela yakho yemihla ngemihla, ngakumbi ukuba ujonge ukwenza lula ukutya kwakho:
- Iitapile ezicujiweyo kunye neekherothi: Bilisa iitapile kunye neekherothi, udibanise kude kube lula, kwaye wongeze i-drizzle yeoli ye-olive eyongezelelweyo. Efanelekileyo njengesidlo sakusihlwa esilula okanye isitya esisecaleni.
- Inkukhu kunye neSophu yerayisi: Pheka amathanga enkukhu abhityileyo kunye nemifuno efana ne-leeks, itswele, kunye neminqathe. Yongeza irayisi emhlophe kwaye udibanise. Uya kuba nesitya esithuthuzelayo, ekulula ukwetyisa, kunye nokuzalisa isitya.
- Intlanzi ebhakiweyo emhlophe enemifuno ephekiweyo: Sebenzisa i-hake, i-sole, okanye i-cod, i-oven ephekwe ngokucofa ioli, ityuwa, kunye nepepile. Khonza ngeekarothi ezitshisiweyo, i-zucchini, okanye i-broccoli.
- Iyogathi yendalo kunye neapile ephekiweyo: I-dessert elula okanye isidlo sakusasa. Pheka i-apula eqoshiwe, yiyeke ipholile, kwaye udibanise ne-yogurt. Yongeza i-pinch yesinamoni ukuba uyathanda.
Soloko ulungisa iiresiphi kwizinto ozithandayo kunye nokunyamezela. Ukuba unemibuzo malunga nokuba kukuphi ukutya okanye indibaniselwano omele uyiphephe, dibana nengcali yezondlo.
Ukunyamekela ukutya kwakho kunye nenkqubo yokwetyisa kubandakanya okungaphezulu kunokuphepha izinto ezicaphukisayo: Ukwamkela indlela yokuphila ebeka phambili impilo, ukuhlukahluka, kunye nokumodareyitha, kunye nokuphulaphula umzimba wakho, kuya kuba sisicwangciso esilungileyo sokuphucula impilo yakho yokugaya ngexesha elide.