Zakudya 7 Zomwe Zingayambitse Kudzimbidwa

Zamkati

• 1. Mowa
• 2. Zakudya zopangidwa ndi Gluten
• 3. Mbewu zosinthidwa
• 4. Mkaka ndi mkaka
• 5. Nyama yofiira
• 6. Zakudya zokazinga kapena zofulumira
• 7. Anthu
• Mfundo yofunika

Kudzimbidwa ndi vuto lomwe limadziwika kuti limakhala ndi matumbo osakwana atatu pamlungu (1).

M'malo mwake, akulu 27% amakumana ndi izi komanso zomwe zimatsatira, monga kuphulika ndi mpweya. Okalamba kapena otopetsa omwe mumakhala nawo, mumatha kuwona izi (,).

Zakudya zina zitha kuthandiza kuchepetsa kapena kuchepetsa chiopsezo cha kudzimbidwa, pomwe zina zimatha kukulitsa.

Nkhaniyi ikuwunika zakudya 7 zomwe zingayambitse kudzimbidwa.

1. Mowa

Mowa umakonda kutchulidwa kuti ndiomwe umachititsa kudzimbidwa.

Ndi chifukwa chakuti mukamamwa mowa wambiri, amatha kuonjezera madzi amadzimadzi otayika kudzera mumkodzo wanu, ndikupangitsa kuti madzi asowe m'thupi.

Kutaya madzi pang'ono, mwina chifukwa chosamwa madzi okwanira kapena kutaya kwambiri mwa mkodzo, nthawi zambiri kumalumikizidwa ndi chiopsezo chowonjezeka cha kudzimbidwa (,).

Tsoka ilo, palibe maphunziro omwe amapezeka pamalumikizidwe pakati pakumwa mowa ndi kudzimbidwa. Kuphatikiza apo, anthu ena amafotokoza kuti akutsekula m'mimba, m'malo modzimbidwa, atamwa mowa usiku wonse ().

Ndizotheka kuti zovuta zimasiyanasiyana malinga ndi munthu. Omwe akufuna kuthana ndi zakumwa zoledzeretsa zomwe zingathe kuchepa madzi komanso kudzimbidwa ayenera kuyesa kumwa mowa uliwonse ndi kapu yamadzi kapena chakumwa china chosakhala chakumwa choledzeretsa.

Mowa, makamaka mukamamwa kwambiri, ukhoza kukhala ndi vuto lakutaya madzi lomwe lingapangitse chiopsezo chadzimbidwa. Zotsatira zimatha kusiyanasiyana pakati pa munthu ndi munthu, ndipo maphunziro ena amafunikira asanapange mayankho olimba.

2. Zakudya zopangidwa ndi Gluten

Gluten ndi mapuloteni omwe amapezeka m'minda monga tirigu, balere, rye, spelled, kamut, ndi triticale. Anthu ena amatha kudzimbidwa akamadya zakudya zomwe zili ndi gluten ().

Komanso, anthu ena sagwirizana ndi gluten. Izi ndi zomwe zimadziwika kuti kusagwirizana kwa gluten kapena matenda a leliac.

Wina yemwe ali ndi matenda a leliac adya gluteni, chitetezo chawo chamthupi chimagunda m'matumbo ake, ndikuvulaza kwambiri. Pachifukwa ichi, anthu omwe ali ndi matendawa ayenera kutsatira zakudya zopanda thanzi ().

M'mayiko ambiri, pafupifupi 0.5-1% ya anthu ali ndi matenda a leliac, koma ambiri sangadziwe. Kudzimbidwa kwanthawi yayitali ndi chimodzi mwazizindikiro. Kupewa gluten kumatha kuthandiza kupumula ndikuchiritsa m'matumbo (,,).

Kutengeka kwa non-celiac gluten (NCGS) ndi matumbo osakwiya (IBS) ndi zochitika zina ziwiri zomwe m'matumbo amunthu zimatha kukhudzidwa ndi tirigu. Anthu omwe ali ndi matendawa satsutsana ndi gluten koma amawoneka kuti amakhudzidwa ndi tirigu ndi mbewu zina.

Ngati mukukayikira kuti gluten ikuyambitsa kudzimbidwa kwanu, onetsetsani kuti mukulankhula ndi akatswiri azaumoyo kuti athetse matenda a leliac musanadule gilateni pazakudya zanu.

Izi ndizofunikira, chifukwa gluten amafunika kukhala muzakudya zanu kuti mayeso a matenda a leliac agwire bwino ntchito. Ngati mwatulutsa matenda a celiac, mungafune kuyesa kugwiritsa ntchito magawo osiyanasiyana a gluten kuti muwone zomwe zimakukhudzani.

Anthu omwe ali ndi matenda a leliac, NCGS, kapena IBS atha kukhala ndi vuto lodzimbidwa chifukwa chodya gluten kapena tirigu.

3. Mbewu zosinthidwa

Mbewu zosinthidwa ndi zinthu zawo, monga mkate woyera, mpunga woyera, ndi pasitala yoyera, ndizochepa kwambiri ndipo zimatha kudzimbidwa kuposa mbewu zonse.

Ndi chifukwa chakuti nthambi za chimanga ndi majeremusi amachotsedwa pokonza. Makamaka, chimangocho chimakhala ndi fiber, michere yomwe imawonjezera zochulukirapo ndikuthandizira kuyenda.

Kafukufuku wambiri adalumikiza kuchuluka kwa michere ndi chiopsezo chochepa chadzimbidwa. M'malo mwake, kafukufuku waposachedwa adati 1.8% yocheperako ya kudzimbidwa kwa gramu yowonjezera ya fiber yomwe imagwiritsidwa ntchito patsiku (,).

Chifukwa chake, anthu omwe ali ndi kudzimbidwa atha kupindula ndikuchepetsa pang'onopang'ono kudya kwa mbewu zomwe zasinthidwa ndikuzisintha ndi mbewu zonse.

Ngakhale ma fiber owonjezera amapindulitsa anthu ambiri, anthu ena amakhala ndi zotsutsana. Kwa iwo, CHIKWANGWANI chowonjezera chitha kukulitsa kudzimbidwa, m'malo momachotsa (,).

Ngati mwadzimbidwa ndipo mukudya kale mbewu zambiri zokhala ndi fiber, kuwonjezera michere yambiri pazakudya zanu sikungathandize. Nthawi zina, zitha kukulitsa vutoli ().

Ngati ndi choncho kwa inu, yesetsani kuchepetsa kudya kwa fiber tsiku ndi tsiku kuti muwone ngati izi zikuthandizani.

Mbewu zothandizidwa ndi zinthu zawo, monga mpunga woyera, pasitala yoyera, ndi buledi woyera, zimakhala ndi ulusi wochepa kuposa mbewu zonse, zomwe zimawapangitsa kudzimbidwa kwambiri. Kumbali inayi, anthu ena amawona kuti kumwa michere yochepa kumathandiza kuchepetsa kudzimbidwa.

4. Mkaka ndi mkaka

Mkaka umawoneka ngati chifukwa china chofala cha kudzimbidwa, makamaka kwa anthu ena.

Makanda, ana aang'ono, ndi ana amawoneka pachiwopsezo, mwina chifukwa chokhudzidwa ndi mapuloteni omwe amapezeka mkaka wa ng'ombe ().

Kuwunikanso kwamaphunziro omwe adachitika pazaka 26 adapeza kuti ana ena omwe ali ndi vuto lodzimbidwa kosalekeza adasintha pamene adasiya kumwa mkaka wa ng'ombe (17).

Pakafukufuku waposachedwa, ana azaka zapakati pa 1-12 ndi kudzimbidwa kosatha adamwa mkaka wa ng'ombe kwakanthawi. Mkaka wa ng'ombewo udasinthidwa ndi mkaka wa soya kwakanthawi kotsatira.

Ana asanu ndi anayi mwa 13 omwe amaphunzira nawo adakumana ndi vuto lakudzimbidwa pomwe mkaka wa ng'ombe udasinthidwa ndi mkaka wa soya ().

Pali malipoti ambiri azomwe zimachitikira akulu akulu. Komabe, chithandizo chochepa cha sayansi chingapezeke, popeza kafukufuku wambiri wofufuza izi amayang'ana kwambiri ana, osati anthu okalamba.

Ndikoyenera kudziwa kuti omwe ali ndi vuto losavomerezeka ndi lactose amatha kutsekula m'mimba, m'malo modzimbidwa, atadya mkaka.

Zakudya za mkaka zitha kupangitsa kudzimbidwa mwa anthu ena. Izi zimakhala zofala kwambiri kwa iwo omwe amazindikira mapuloteni omwe amapezeka mkaka wa ng'ombe.

5. Nyama yofiira

Nyama yofiira imatha kukulitsa kudzimbidwa pazifukwa zazikulu zitatu.

Choyamba, imakhala ndi ulusi wocheperako, womwe umawonjezera zochuluka m'matumba ndikuwathandiza kuyenda.

Chachiwiri, nyama yofiira imathandizanso kuti munthu asamawonongeke tsiku ndi tsiku potenga malo a fiber.

Izi ndizowona makamaka mukadzaza gawo lalikulu la nyama mukamadya, kuchepetsa kuchuluka kwa ndiwo zamasamba zokhala ndi fiber, nyemba, ndi mbewu zonse zomwe mungadye nthawi yomweyo.

Izi zitha kubweretsa kuchepa kwa fiber tsiku ndi tsiku, zomwe zimawonjezera chiopsezo chodzimbidwa ().

Komanso, mosiyana ndi mitundu ina ya nyama, monga nkhuku ndi nsomba, nyama yofiira nthawi zambiri imakhala ndi mafuta ochulukirapo, ndipo zakudya zamafuta ambiri zimatenga nthawi yayitali kuti thupi ligaye. Nthawi zina, izi zitha kuwonjezera mwayi wadzimbidwa kupitilira apo ().

Omwe ali ndi kudzimbidwa atha kupindula ndikusintha nyama yofiirayo m'zakudya zawo ndi zakudya zina zomanga thupi monga nyemba, mphodza, ndi nandolo.

Nyama yofiira nthawi zambiri imakhala ndi mafuta ambiri ndipo imakhala ndi michere yochepa, chophatikiza cha michere chomwe chitha kuwonjezera chiopsezo chodzimbidwa. Ngati mungalole nyama yofiira m'malo mwa zakudya zopatsa mphamvu mu zakudya zanu, zitha kuwonjezera ngozi.

6. Zakudya zokazinga kapena zofulumira

Kudya magawo akulu kapena pafupipafupi a zakudya zokazinga kapena zachangu kumawonjezeranso chiopsezo chadzimbidwa.

Ndi chifukwa chakuti zakudya izi zimakhala ndi mafuta ambiri komanso mafuta ochepa, kuphatikiza komwe kumachedwetsa kugaya chakudya mofanana ndi nyama yofiira ().

Zakudya zokhwasula-khwasula monga tchipisi, makeke, chokoleti, ndi ayisikilimu zitha kusinthanso zakudya zina zopatsa thanzi, monga zipatso ndi ndiwo zamasamba zomwe munthu amadya.

Izi zitha kupititsa patsogolo mwayi wakudzimbidwa pochepetsa kuchuluka kwa michere yomwe imagwiritsidwa ntchito patsiku ().

Chosangalatsa ndichakuti, anthu ambiri amakhulupirira kuti chokoleti ndi chimodzi mwazomwe zimayambitsa kudzimbidwa kwawo ().

Kuphatikiza apo, zakudya zokazinga komanso zachangu zimakonda kukhala ndi mchere wambiri, womwe umatha kutsitsa madzi mu chopondapo, kuwumitsa ndikupangitsa kuti kukhale kovuta kupyola thupi lonse (21).

Izi zimachitika mukamadya mchere wambiri, pomwe thupi lanu limayamwa madzi m'matumbo mwanu kuti muthandizire kulipira mchere wochulukirapo m'magazi anu.

Imeneyi ndi njira imodzi yomwe thupi lanu limagwirira ntchito kuti libweretse mchere m'thupi, koma mwatsoka, limatha kudzimbidwa.

Zakudya zokazinga komanso zofulumira zimakhala ndi ulusi wambiri komanso mafuta ndi mchere wambiri. Izi zimatha kuchepetsa kugaya chakudya ndikuwonjezera kuthekera kwa kudzimbidwa.

7. Anthu

Ma Persimmons ndi zipatso zotchuka zochokera ku Eastern Asia zomwe zimatha kudzimbidwa ndi anthu ena.

Pali mitundu ingapo, koma yambiri imatha kugawidwa ngati yokoma kapena yokometsera.

Makamaka, ma persimmon omwe amakhala ndi ma astringent amakhala ndi ma tannins ambiri, omwe amaganiza kuti amachepetsa kutsekula m'matumbo ndi kutsutsana, kumachepetsa matumbo ().

Pachifukwa ichi, anthu omwe akudzimbidwa ayenera kupewa kumwa ma persimmon ochulukirapo, makamaka mitundu yonyansa.

Ma Persimmons amakhala ndi ma tannins, mtundu wa mankhwala omwe amalimbikitsa kudzimbidwa pochepetsa kugaya. Izi zitha kukhala zowona makamaka pamitundu yokometsera zipatso.

Mfundo yofunika

Kudzimbidwa ndi mkhalidwe wosasangalatsa womwe ndi wamba.

Ngati mukudwala, mutha kukwaniritsa chimbudzi chosavuta mwa kusintha zina ndi zina pazakudya zanu.

Yambani popewa kapena kuchepetsa kudya kwanu, kuphatikiza zomwe zili pamwambapa.

Ngati mukukumanabe ndi mavuto mukamachepetsa chakudya chomwe mungadzimbidwe, funsani omwe amakuthandizani azaumoyo kuti akulimbikitseni njira zowonjezera pamoyo komanso zakudya.