Zakudya zamatenda osakwiya: zomwe mungadye ndi zosankha zam'menyu
Zamkati
- Zakudya zololedwa
- Malangizo ena azaumoyo
- Zakudya zolimbitsa thupi
- Zakudya Zomwe Muyenera Kupewa
- Zitsanzo menyu kwa masiku 3
- Kodi chakudya cha FODMAP ndi chiyani?
Zakudya zamatenda osakwiya ziyenera kukhala zosavuta kupukusa, kupewa kudya zakudya zomwe zimathandizira m'mimba m'mimba, monga khofi ndi zakudya zokometsera, zakudya zamafuta ambiri ndi shuga, ndikuwongolera kugwiritsa ntchito fiber.
Zakudyazi zimatha kusiyanasiyana pamunthu wina ndi mnzake chifukwa chakuti kulolerana kwa zakudya ndi zizindikiritso sizofanana kwa anthu onse, ndipo pakhoza kukhala nyengo zapakatikati zowawa m'mimba, kudzimbidwa kapena kutsegula m'mimba ndi kuphulika. Chifukwa chake, ndikofunikira kufunafuna chitsogozo kuchokera kwa katswiri wazakudya kuti kuwunika kuchitike ndikuwonetsa dongosolo lakadyedwe lokhazikitsidwa payokha ndikuwonetsedwa.
Kuphatikiza apo, ndikulimbikitsidwanso kuti munthuyo alembe zomwe amadya tsiku ndi tsiku, izi zimathandiza kuzindikira kuti ndi zakudya ziti zomwe zimadya zomwe zimayambitsa zizindikilo komanso kusapeza bwino, chifukwa nthawi zambiri zimatha kuphatikizira zizindikilozo ndikumadya zakudya zinazake . Dziwani zizindikiro za matumbo osakwiya.
Zakudya zololedwa
Zakudya zomwe zitha kuthandiza kupewa zovuta zomwe zitha kuphatikizidwa pazakudya ndi:
- Zipatso monga papaya, vwende, sitiroberi, mandimu, mandarin, lalanje kapena mphesa;
- Masamba oyera kapena oyera monga kabichi, chayote, karoti, dzungu, zukini, nkhaka kapena letesi;
- Nyama yoyera monga nkhuku kapena Turkey;
- Nsomba zamtundu uliwonse, koma zokonzeka kukazinga, mu uvuni kapena nthunzi;
- Zakudya za ma Probiotic monga yogurt kapena kefir;
- Mazira;
- Mkaka wosenda ndi tchizi zoyera zopanda lactose, komabe ngati pazifukwa zina munthu samamva bwino akamamwa mankhwalawa, tikulimbikitsidwa kuti tipewe;
- Zakumwa zamasamba amondi, oat kapena kokonati;
- Zipatso zouma monga maamondi, mtedza, mtedza, mabokosi ndi ma pistachio;
- Tiyi wokhala ndi zakudya m'mimba ndi zotontholetsa, monga chamomile, linden kapena mankhwala a mandimu, omwe muyenera kumwa opanda shuga;
- Ufa wa oatmeal, maamondi kapena kokonati kuphika mkate, ma pie ndi makeke;
- Kinoya ndi buckwheat.
Kuphatikiza apo, tikulimbikitsidwanso kumwa pakati pa 1.5 mpaka 3 malita amadzimadzi patsiku, pakati pa madzi, msuzi, timadziti ta tchire ndi tiyi, zomwe zimalola kuti ndowe zizitenthedwa madzi, motero, ndizotheka kupewa kudzimbidwa kapena kusowa vuto la kutsegula m'mimba.
Ndikofunika kunena kuti zakudyazi zimatha kusiyanasiyana ngati munthuyo ali ndi tsankho la gluteni, ziwengo kapena chidwi cha chakudya chilichonse kapena kusagwirizana kwa lactose.
Malangizo ena azaumoyo
Kuti muchepetse zovuta zomwe zimachitika m'matumbo osakwiya, ndikofunikira kukhala ndi njira zina monga kudya kangapo patsiku pang'ono, kudya chakudya bwino, kupewa kudya ndi kuchita masewera olimbitsa thupi kuti muthane ndi matumbo.
Kuphatikiza apo, tikulimbikitsidwa kuchepetsa kumwa zipatso mpaka magawo atatu patsiku ndi masamba awiri azamasamba, komanso kupewa kumwa mopitilira ulusi wosagonjetsedwa, womwe ndi ulusi womwe sukugayidwa kwathunthu ndi thupi, zomwe zimawapangitsa thirani.ndi kukulitsa kutulutsa kwa mpweya wam'mimba.
Chakudya chiyenera kuphikidwa mophweka komanso mopanda zokometsera pang'ono, ndipo muyenera kusankha kugwiritsa ntchito zitsamba zonunkhira m'malo mwa zakudya zonunkhira.
Onani izi ndi maupangiri ena pazomwe mungadye pazakudya zamatenda okhumudwitsa:
Zakudya zolimbitsa thupi
Zakudya zomwe zili ndi michere yambiri ziyenera kukhala zochepa ndipo zimatha kusiyanasiyana pakati pa anthu ndi ena kutengera zomwe zilipo komanso kulolerana komwe munthuyo amapereka pachakudya ichi.
Pali mitundu iwiri ya ulusi: sungunuka komanso sungasungunuke. Zakudya zambiri zamasamba zimakhala zosakanikirana ndi mitundu iwiri yonse, ngakhale zakudya zina zimakhala ndi mtundu wina wamtundu kuposa china. Pankhani ya matumbo osakwiya, choyenera ndichakuti gawo lalikulu kwambiri limasungunuka ulusi, chifukwa samatulutsa mpweya wocheperako.
Pachifukwa ichi, zakudya zomwe zili pansipa zikuyenera kudyedwa pang'ono, ngati kuli kotheka, kupewa:
- Mbewu zonse, rye, zinthu zonse, pasitala;
- Nthochi wobiriwira ndi chimanga;
- Masamba monga mphodza, nyemba, nandolo, katsitsumzukwa ndi nandolo;
- Masamba monga zipatso za brussels, broccoli, anyezi ndi adyo.
CHIKWANGWANI ichi chimatha kukhala ndi phindu ngati munthuyo akudzimbidwa, ndipo sayenera kudyedwa mopitirira muyeso. Kumbali inayi, ngati munthu akutsekula m'mimba, kumwa zakudyazi sikuvomerezeka.
Zakudya Zomwe Muyenera Kupewa
Pazakudya zopweteka m'matumbo, ndikofunikira kupewa zakudya zomwe zimalimbikitsa, monga khofi, chokoleti, zakumwa zamagetsi, tiyi wakuda ndi tiyi wobiriwira, kuphatikiza pakumwa zakumwa zoledzeretsa ndi zakudya zomwe zimakhala ndi mitundu yokumba.
Zonunkhira monga tsabola, msuzi ndi msuzi ndi zakudya zokhala ndi mafuta ambiri ndi shuga monga zakudya zokazinga, masoseji, mabala a nyama yofiira yokhala ndi mafuta ambiri, tchizi wachikaso komanso zakudya zokonzeka ndi mazira monga nuggets, pizza ndi lasagna nawonso kuwonongedwa.
Zakudya izi zimapangitsa kuti m'mimba mucosa kukwiya ndikutupa, kuchititsa kuwonekera kapena kukulira kuzizindikiro monga kutsekula m'mimba kapena kudzimbidwa, mpweya wam'mimba, kukokana komanso kupweteka m'mimba.
Zitsanzo menyu kwa masiku 3
Tebulo lotsatirali likuwonetsa chitsanzo cha menyu ya masiku atatu kuti muchepetse matenda am'mimba:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Galasi limodzi la mkaka wa amondi + mazira awiri ophwanyika + chidutswa chimodzi cha mkate wa oat | Omelet yokonzedwa ndi mazira awiri, nkhuku yophika ndi oregano + 1 lalanje | 1 chikho cha tiyi wa chamomile wopanda shuga + 1 lactose wopanda yogurt wopanda ndi strawberries + supuni 1 ya flaxseed (ngati mulibe kutsegula m'mimba) |
| Zakudya zoziziritsa kukhosi m'mawa | 1 chikho cha papaya + magawo 10 a mtedza wa cashew | 5 ma oatmeal cookies + 1 chikho cha mphesa | 1 chikho cha gelatin + mtedza 5 |
| Chakudya chamadzulo | Magalamu 90 a chifuwa chophika cha nkhuku ndi 1 chikho cha puree wa dzungu + 1 chikho cha saladi ya zukini ndi kaloti + supuni 1 ya maolivi + chidutswa chimodzi cha vwende | Magalamu 90 a nsomba zokutidwa limodzi ndi mbatata ziwiri zophika (zopanda khungu) + 1 letesi, nkhaka ndi phwetekere saladi + supuni 1 yamafuta + 1 chikho cha papaya | Magalamu 90 a bere la Turkey + 1/2 chikho cha mpunga + 1 chikho cha chayote saladi ndi karoti + supuni 1 ya maolivi + 1 tangerine |
| Chakudya chamasana | Keke imodzi yokha yopangidwa ndi ufa wa amondi | 1 yogati wachilengedwe wopanda lactose wokhala ndi mayunitsi 10 amondi | 1 chikho cha vwende + 1 kagawo ka oat mkate ndi supuni 1 ya chiponde |
Ndalama zomwe zawonetsedwa pa menyu ndi zakudya zomwe zatchulidwazo zimasiyanasiyana malinga ndi munthu, popeza matendawa amatha kudziwonekera pamadongosolo osiyanasiyana kutengera munthuyo.
Ndikofunika kufunsa katswiri wazakudya kuti mapulani azakudya mogwirizana ndi zosowa zanu, kuphatikiza pakudya mpaka mutadziwa zakudya zomwe zingaphatikizidwe, zomwe ziyenera kudyedwa pang'ono kapena pafupipafupi komanso zomwe ziyenera pewani motsimikiza. Njira imodzi yokwaniritsira izi ndi kudzera mu chakudya cha FODMAP.
Mvetsetsani momwe chithandizo chamatenda opweteka chimachitidwira.
Kodi chakudya cha FODMAP ndi chiyani?
Kuti mudziwe zakudya zomwe muyenera kupewa, wodyetsa zakudya kapena dokotala atha kuwonetsa kukwaniritsidwa kwa chakudya cha FODMAP. Mu zakudya izi, zakudya zimagawika m'magulu angapo, monga omwe ali ndi fructose, lactose, oligosaccharides ndi polyols.
Zakudyazi sizilowetsedwa m'matumbo ang'onoang'ono ndipo zimathinitsidwa mwachangu ndi mabakiteriya, chifukwa chake akakhala oletsedwa kudya, amathandizira kuthana ndi matenda am'mimba.
Poyamba, zakudya zimangolekeredwa kwa milungu 6 mpaka 8 kenako, pang'ono ndi pang'ono, zimatha kudziwika ndi gulu ndipo zomwe thupi limachita zimawonedwa. Onani mwatsatanetsatane chakudya cha FODMAP.
Zofalitsa Zosangalatsa
Zochita Zabwino Kwambiri za Akazi