Momwe Mungadye (ndikuchira) Zakudya Zotsika Kwambiri

Zamkati

• Kodi mungadye chiyani pa zakudya zochepa?
• Zakudya zamagetsi zochepa
• Zipatso zochepa
• Zomera zochepa
• Zakudya zofunika kupewa
• Malangizo a zakudya zochepa
• Mukufuna poyambira? Yesani mndandandawu.
• Chifukwa chiyani chakudya chochepa kwambiri chimapindulitsa?
• Momwe mungayambire kudya fiber
• Dziwani ulusi wanu
• Mfundo yofunika

Zakudya zamagulu ndi gawo losavomerezeka la zakudya zamasamba. Chakudya chochepa kwambiri, kapena chakudya chotsalira chochepa, chimachepetsa kuchuluka kwa michere yomwe mumadya tsiku lililonse poletsa zakudya zokhala ndi michere yambiri.

CHIKWANGWANI ndichabwino pa thanzi lanu, koma zitha kukhala zovuta kuti dongosolo lanu logaya chakudya liziwongolera nthawi zina. Chifukwa cha izi, adotolo amalimbikitsa kuti azidya zakudya zochepa kwambiri kuti athane ndi zovuta zam'mimba, kuphatikizapo:

• Matenda opweteka a m'mimba (IBS)
• Kusokoneza
• Matenda a Crohn
• anam`peza matenda am`matumbo

Madokotala amalimbikitsanso kudya zakudya zochepa zotsekula m'mimba komanso kupunduka. Mungafunike kutsatira izi musanakhale ndi colonoscopy, mutatha opaleshoni, kapena mukamalandira khansa.

Cholinga ndikupatsa dongosolo lanu logaya chakudya kupumula. Chakudya chochepa kwambiri chiyenera:

• chepetsa kuchuluka kwa chakudya chosadetsedwa chomwe chimayenda m'matumbo
• chepetsa kuchuluka kwa ntchito yomwe dongosolo lakumagaya likugwira
• kuchepetsa kuchuluka kwa chopondapo chopangidwa
• amachepetsa kupweteka m'mimba, kutsegula m'mimba, ndi zizindikilo zina

Zakudya zochepa za fiber zimachepetsa kuchuluka kwa michere yomwe mumapeza, ndipo sikuti idapangidwira kuti muchepetse kunenepa. Popanda chitsogozo choyenera, zakudya zomwe zimatha kuyambitsa mavuto osayembekezereka ndikupangitsa kuti zisonyezo zizipweteka mtsogolo.

Anthu ayenera kutsatira zakudya zochepa kwambiri motsogozedwa ndi akatswiri azaumoyo.

Werengani zambiri kuti muphunzire njira zopatsa thanzi kutsatira zakudya zochepa.

Kodi mungadye chiyani pa zakudya zochepa?

Nthawi zambiri, chakudya chochepa kwambiri chimachepetsa kudya kwa amuna ndi akazi. Amachepetsanso zakudya zina zomwe zingalimbikitse matumbo.

Zakudya zomwe zimapanga zakudya zochepa sizomwe mungachite kuti mukhale ndi thanzi labwino.

Mwachitsanzo, buledi wathunthu amakhala ndi michere yambiri komanso thanzi labwino kuposa buledi woyera, koma mbewu zonse zimakhala ndi michere yambiri, motero anthu omwe ali pachakudyachi ayenera kusankha buledi woyera.

Dokotala wanu angakulimbikitseni kuti muzitsatira zakudya zochepa kwambiri kwa kanthawi kochepa - mpaka matumbo anu atachira, kutsegula m'mimba kutha, kapena thupi lanu litachira.

Zakudya zamagetsi zochepa

• mkate woyera, pasitala yoyera, ndi mpunga woyera
• zakudya zopangidwa ndi ufa woyera woyengeka, monga zikondamoyo ndi bagels
• phala lazitsulo zochepa, zotentha kapena zozizira
• zamzitini zamasamba
• masamba atsopano, pang'ono pang'ono, ngati aphika bwino
• mbatata popanda khungu
• mazira
• zopangira mkaka, ngati thupi lanu lingathe kuzikonza bwino
• Zakudya zomanga thupi monga mazira, tofu, nkhuku, ndi nsomba
• batala wa chiponde
• mafuta, kuphatikizapo mafuta a azitona, mayonesi, gravy, ndi batala

Zipatso zochepa

• timadziti ta zipatso popanda zamkati
• zamzitini zipatso
• kantalupu
• chisanu vwende
• chivwende
• timadzi tokoma
• mapapaya
• yamapichesi
• maula

Zomera zochepa

• masamba ophika bwino kapena amzitini opanda mbewu kapena zikopa
• kaloti
• beets
• katsitsumzukwa nsonga
• mbatata zoyera zopanda khungu
• nyemba zingwe
• letesi, ngati thupi lanu lingathe kupirira
• msuzi wa phwetekere
• sikwashi yopanda mbewu
• sipinachi yoyera
• madzi a masamba osokonekera
• nkhaka zopanda mbewu kapena khungu, zukini, ndi letesi yabwino ndi zabwino kudya zosaphika

Pewani chakudya chilichonse chomwe mukudziwa kuti thupi lanu lidzavutika kupukusa.

Mukamadya zakudya zochepa, zakudya zina - monga zokometsera zokometsera - zimatha kukhudza kwambiri kugaya chakudya. Mwinanso mungafunike kupewa tiyi, khofi, ndi mowa panthawiyi.

Zakudya zofunika kupewa

• masamba ambiri osaphika kupatula letesi, ndi nkhaka
• masamba ena, ngakhale ataphika: broccoli, kolifulawa, kabichi, Swiss chard, kale, ndi zipatso za Brussels
• anyezi ndi adyo
• khungu la mbatata
• nyemba, nandolo, ndi mphodza
• mtedza, ndi mbewu
• zipatso zina zosaphika komanso zowuma
• mikate yambewu yonse, pasitala, kapena chimanga, kuphatikiza phala, fulakesi, ndi mbuluuli
• mpunga wamtchire kapena wabulauni
• chilichonse chokoma, chokazinga, kapena cholimba
• nyama yopangidwa kapena yolimba

Malangizo a zakudya zochepa

Musanadye komanso mukamadya zakudya zochepa, funsani adotolo za zakudya zilizonse zomwe mukuganiza. Amatha kukupatsani upangiri wamtundu wamalingaliro omwe angakuthandizeni kukhala ndi thanzi labwino ndikukwaniritsa zosowa zanu.

Zitha kuthandizanso kukumana ndi katswiri wazakudya kuti apeze mapulani ndiupangiri pakudya zakudya zochepa.

Kusintha mitundu yambewu yomwe mumadya ndi poyambira pochotsa ulusi. Yesetsani kusintha zakudya zonse za tirigu pazinthu zopangidwa ndi ufa woyera kapena woyengeka m'malo mwake.

Mukafika kugolosale, werengani zilembozo ndikulinga kupewa zakudya zopitilira magalamu awiri a fiber pakatumikira.

Pangani mfundo kuti madzi anu azikhala okwera kwambiri. Izi zidzakuthandizani kupewa kudzimbidwa mukamadya zakudya izi.

Mukufuna poyambira? Yesani mndandandawu.

• Chakudya cham'mawa: Mazira ophwanyika, chotupitsa choyera, ndi madzi a masamba.
• Chakudya: Sangweji ya tuna ya saladi pa mpukutu woyera wosasankhidwa ndi chikho cha vwende.
• Chakudya: Salimoni wosakhwima, wokazinga ndi mbatata yosenda.

Chifukwa chiyani chakudya chochepa kwambiri chimapindulitsa?

Chakudya chochepa kwambiri chingakuthandizeni kupumula. CHIKWANGWANI, ngakhale chimakhala ndi maubwino azaumoyo, chimafuna khama kuti thupi lanu lilingane.

Dokotala wanu angakulimbikitseni kuyesa chakudyachi kwa kanthawi kochepa ngati muli ndi izi:

• Kufufuza
• Matenda a Crohn
• anam`peza matenda am`matumbo
• Kusokoneza
• kutsegula m'mimba
• kukokana m'mimba
• kudzimbidwa
• kuyabwa kapena kuwonongeka kwam'mimba
• matumbo amachepetsa chifukwa cha chotupa
• kuchira pamitsempha ya m'mimba, kuphatikiza colostomy ndi ileostomy
• chithandizo chamakono chamakono kapena mankhwala ena omwe angakhudze m'mimba

Momwe mungayambire kudya fiber

Mukakonzeka kuyambitsanso fiber, ndibwino kuti muchite izi pang'onopang'ono. Izi ndizothandiza kupewa zovuta zina.

Wonjezerani kudya pang'onopang'ono ndi magalamu 5 a fiber sabata iliyonse. Kuti muchite izi, yesani kuyambitsa gawo laling'ono la chakudya chambiri tsiku lililonse.

Ngati chakudyacho sichimayambitsa matenda, mutha kuchiwonjezera pazakudya zanu.

Zomwe mumafunikira ndizambiri zazaka zanu komanso zogonana. Malinga ndi Academy of Nutrition and Dietetics, anthu omwe amadya zakudya zopatsa mphamvu ma caloriki 2,000 ayenera kupeza fiber izi:

• Magalamu 38 patsiku amuna akulu, ndi magalamu 30 atakwanitsa zaka 50
• 25 magalamu patsiku la akazi achikulire, ndi magalamu 21 atakwanitsa zaka 50

Njira yathanzi yopezera CHIKWANGWANI ndi kudya zipatso zokhala ndi zikopa zotsalira, ndiwo zamasamba, mbewu zonse, nyemba, mtedza, ndi mbewu.

Dziwani ulusi wanu

Pali mitundu iwiri ya fiber:

• CHIKWANGWANI sungunuka. CHIKWANGWANI chamtunduwu chimatenga madzi panthawi yakudya, ndikusandulika chinthu chofewa, chonga gel. Kwa ena, zotumphukira zosungunuka sizimakhumudwitsa kapangidwe kazakudya. Ena atha kuwona kuwonjezeka kwa gasi, kuphulika, kapena kusapeza bwino chifukwa zakudya zambiri zosungunuka zamtundu wa fiber zimakhalanso ndi ulusi wofiyira kapena ma prebiotic omwe amadyetsa mabakiteriya. Komabe, panthawi yazakudya zochepa, zakudya zochepa zosungunuka zitha kukhala zabwino. Nyemba, phala, nandolo, ndi zipatso za zipatso zimakhala ndi zinthu zambiri zosungunuka.
• Zida zosasungunuka. Mtundu uwu wa ulusi sungasungunuke m'mimba, ndipo zidutswa zosagayidwa zimatha kukhumudwitsa m'matumbo. Pazakudya zochepa kwambiri, samalani kuti musapewe zakudya monga tirigu wathunthu, tirigu, ndi zikopa za zipatso ndi veggie.

Mfundo yofunika

Anthu ayenera kutsatira zakudya zochepa kwambiri motsogozedwa ndi akatswiri azaumoyo. Dokotala wanu adzakuwuzani nthawi yayitali yomwe muyenera kukhala pachakudya. Izi zidalira pamkhalidwe wanu.

Mukamadya zakudya zochepa, pewani zakudya zomwe sizisungunuka ndipo onetsetsani kuti mukuzindikira zomwe zili mu zakudya zomwe zili m'matumba.

Zakudya zambiri zomwe zimaloledwa pazakudya zochepa zimakhala zopanda thanzi kuposa njira zina zamtundu wapamwamba. Mukayamba kudya zakudya zopatsa thanzi kwambiri, chitani pang'onopang'ono, ndipo ngati zingatheke, bwererani ku zakudya zopatsa thanzi monga mbewu zonse, nyemba ndi masamba.