Zochitika Zomwe Muyenera Kuonana Ndi Katswiri Wazakudya Zomwe Zingakudabwitseni

Zamkati

• Mukulimbana ndi kudya kwambiri kapena kudya kwambiri.
• Mukuganizira njira yowonjezera yowonjezera.
• Mumagwira ntchito kosinthana usiku.
• Mwapezeka kuti muli ndi cholesterol yayikulu.
• Mwadyetsedwa ndi IBS.
• Mukukonzekera kutenga pakati, kukhala ndi pakati kwa nthawi yoyamba, kapena mukuthana ndi kusabereka.
• Simungagone usiku wonse.
• Mukuyandikira zaka 30, 40, kapena 50.
• Onaninso za

Anthu ambiri amaganiza zakuwona wolemba zamankhwala wovomerezeka atayesera kuonda. Izi ndizomveka chifukwa ndi akatswiri pothandiza anthu kuti azitha kulemera mosadukiza.

Koma akatswiri azakudya ali oyenerera kuchita zambiri kuposa kukuthandizani zakudya. (M'malo mwake, ena amatsutsa-zakudya.) Kunena zowona, pali zina zambiri zomwe zingapangitse moyo wanu kukhala wosavuta womwe mwina simukuwadziwa. Nayi njira zonse zosayembekezereka zomwe angakuthandizireni, molunjika kwa odziyesa okha.

Mukulimbana ndi kudya kwambiri kapena kudya kwambiri.

"Nthawi zambiri, chifukwa chomwe mumadya mopitirira muyeso kapena kulumphira kumayamba chifukwa chodya ma macronutrients olakwika," akufotokoza Alix Turoff, katswiri wazakudya komanso wophunzitsa payekha. Mwanjira ina, ngati mungadye chakudya chomwe ndi ma carbs komanso mapuloteni ochepa kapena mafuta, mumatha kumva kuti ndinu olusa, pomwe chakudya choyenera pakati pa carbs, mapuloteni, ndi mafuta chimakupatsani inu kukhala okhutira kwakanthawi. "Katswiri wolemba zamankhwala wovomerezeka akhoza kukuthandizani kuti muzidya bwino chakudya m'njira yomwe singakupangitseni kuti muzidya mopitirira muyeso."

Athanso kukuthandizani kuti mukhale ndi zizolowezi zabwino pazakudya ndipo akhoza kukulozerani njira yoyenera ya asing'anga kapena amisala ngati akuwona kuti mukufuna. Akatswiri azakudya amaphunzitsidwa kuti adziwe nthawi yomwe munthu angafunikire kukaonana ndi dokotala wazakudya zawo, ndipo amagwira ntchito limodzi ndi othandizira kuti athandizire, atero Turoff. (Zokhudzana: Nthano # 1 Yokhudza Kudya Mwamwano Aliyense Ayenera Kudziwa)

Mukuganizira njira yowonjezera yowonjezera.

Ndibwino kukaonana ndi dokotala musanachite kusintha kwakukulu pamoyo wanu, ndipo ngati mukuganiza za njira yatsopano yowonjezeramo, ndibwino kuti mufunsenso RD.

Taganizirani izi motere: "Kuyika ndalama mu gawo la RD kumatha kukupulumutsirani ndalama zambiri pazinthu zowonjezera zomwe thupi lanu silingafune," atero katswiri wazakudya Anna Mason. Akatswiri azakudya amakonda kukuthandizani kuti muzidya moyenera komanso kuti mukhale ndi thanzi labwino ndi zakudya zonse poyamba, komanso zowonjezera zowonjezera pokhapokha zikafunika, Mason akuti. "Musanayambe kudumphira mapiritsi atsopano a zitsamba, pezani RD kuti ikupatseni inu ndi thanzi lanu kukhala olimba kamodzi." (BTW, ichi ndi chifukwa chake katswiri wina wazakudya akusintha malingaliro ake pazowonjezera.)

Mumagwira ntchito kosinthana usiku.

Kugwira ntchito usiku kumakhala kovuta kuzolowera, koma kumabweranso ndi zovuta zina paumoyo. "Ogwira ntchito usiku kapena usiku, monga anamwino kapena ogwira ntchito zachipatala, ali pachiopsezo chowonjezeka cha kunenepa kwambiri, kudwala matenda a shuga, ndi kuthamanga kwa magazi," anatero Anne Danahy yemwe ndi katswiri wa zakudya. M'malo mwake, kafukufuku waposachedwa wapeza kuti akazi ogwira ntchito zosinthana ali ndi chiopsezo chachikulu cha 19 peresenti chokhala ndi khansa, makamaka yamawere, GI, ndi khansa yapakhungu. "Katswiri wa zakudya akhoza kukulangizani za mtundu wa zakudya zomwe zingachepetse chiopsezo cha matenda aliwonse / onsewo, komanso kuthandizira kukonzekera chakudya ndi kusankha zakudya kuti mudye pamene maola anu akudzuka akugwedezeka."

Mwapezeka kuti muli ndi cholesterol yayikulu.

Inde, pali mankhwala ake. Koma mutha kuchepetsa cholesterol yanu mwa kusintha kwa zakudya. “Imodzi mwa njira zabwino kwambiri zochepetsera mafuta m’thupi mwachibadwa ndiyo kudya zakudya zokhala ndi mafuta ambiri,” akutero katswiri wa kadyedwe wolembetsedwa wa Brooke Zigler. Katswiri wazakudya zitha kukuthandizani kuti mupange dongosolo la chakudya lomwe limawonjezera zakudya zamafuta ambiri ndikuchotsa zakudya zina kuchokera pazakudya (monga mafuta odzaza). Atha kukuthandizaninso kumvetsetsa kuti ndi zakudya ziti zomwe zimathandizira kukulitsa cholesterol, komanso zomwe simuyenera kuda nazo nkhawa. Mazira, mwachitsanzo, omwe poyamba ankaganiziridwa kuti ndi oletsedwa kwa anthu omwe ali ndi cholesterol yambiri, tsopano amaonedwa kuti ndi A-OK (mochuluka ndithu).

Mwadyetsedwa ndi IBS.

"Matumbo okwiya amatha kukhala munga weniweni," akutero a Mason. "Pambuyo pa matenda a IBS, katswiri wodziwa zakudya ayenera kukhala woyang'anira gulu kuti athetse vutoli." Ngakhale IBS nthawi zina imathandizidwa mothandizidwa ndi katswiri wazakudya ku US, siyabwino, koma chifukwa zizindikilo zimayambitsidwa ndi kusungunuka kwa shuga wodziwika bwino, akatswiri azakudya ndiodalirika kutsogolera ndikuwongolera kuyambiranso ndikubwezeretsanso shuga aliyense wapadera mu zakudya, akufotokoza. Njirayi ikuyamba kugwira ntchito m'madera monga Australia, yomwe imadzitamandira chithandizo chothandizira kuchokera kwa gastroenterologist ndi RD kwa odwala ake onse a IBS. "Pogwiritsa ntchito njirayi, odwala ambiri amatha kupeza mphamvu zatsopano pazizindikiro zawo zomwe zimaposa zomwe mankhwala okhawo angathe", atero a Mason. Onetsetsani kuti mwayang'ana katswiri wazakudya yemwe amagwiritsa ntchito kwambiri IBS komanso zakudya zochepa za FODMAP.

Mukukonzekera kutenga pakati, kukhala ndi pakati kwa nthawi yoyamba, kapena mukuthana ndi kusabereka.

Turoff akuti: "Amayi ambiri amalemera kwambiri kapena samakwanira akakhala ndi pakati." "Sitinaphunzitsidwepo kuchuluka kwa zosowa zathu kuchoka pa trimester kupita ku trimester, chifukwa ino ndi nthawi yabwino kwambiri kuwona RD." Ngakhale ob-gyn angakupatseni malangizo owonjezera kulemera komanso kuchuluka kwa zomwe mungadye musanakhale, pakati, komanso pambuyo pathupi, katswiri wazakudya amakuthandizani kudziwa momwe mungakwaniritsire zolingazo ndi zonenepetsa.

"Katswiri wanu wazakudya angakuthandizeninso pamene mukusintha ndikutenga pakati ndikupatsaninso njira zochepetsera kulemera kwanu pambuyo pobereka," akuwonjezera Turoff. Odwala omwe amadziwika bwino mderali amathanso kuthandizira pazinthu zakubereka komanso kusinthasintha mahomoni, akutero. (Mukudabwa ngati zakudya zobereketsa zilidi zenizeni? Tili ndi mayankho.)

Simungagone usiku wonse.

"Kugona kumatenga gawo lofunikira mu mphamvu ndi thanzi lathunthu, komabe mukamalephera kugona kapena kugona mwina simuganizira momwe zakudya zingakhudzire pogwira zzz zokwanira," akutero a Erin Palinski-Wade, katswiri wazakudya ndi wolemba wa Zakudya Zam'mimba Za Belly Za Dummies. "Zakudya zopanda michere yayikulu monga magnesium zasonyezedwa kuti zimayambitsa kugona tulo, pomwe zakudya zina zopatsa thanzi monga tryptophan zitha kuthandiza kupangira thupi la melatonin yolepheretsa kugona." Katswiri wazakudya zitha kukuthandizani kupanga tinthu tating'onoting'ono pazakudya zanu zomwe zingakuthandizeni kugona mokwanira komanso kuchuluka kwanu, akutero. (Kuti mumve chakudya chofulumira kugona, onetsani izi zakuthandizani kugona.)

Mukuyandikira zaka 30, 40, kapena 50.

"Thupi" lililonse limafunikira kusinthidwa nthawi ndi nthawi, ndipo zaka 10 zimamveka zomveka," akutero Danahy. "Anthu ambiri amazindikira akafika 30 kuti mwadzidzidzi sangadye chifukwa chodya momwemo m'zaka zawo za 20." Zowona zimenezo. Metabolism, mahomoni, ndi zosowa zamankhwala zimasintha tikamakalamba, chifukwa chake nthawi zonse ndibwino kuti mupeze projekiti yazakudya mukamalowa zaka khumi.

"Vuto lalikulu lomwe ndimawona kwa makasitomala anga aakazi ndi pomwe amafika zaka za m'ma 50 ndikuphatikiza zaka ndi kusintha kwa msambo," akuwonjezera. "Amayi omwe amagwira ntchito ndi RD akadzakwanitsa zaka 40 amakhala ndi chizolowezi chodya komanso kuchita masewera olimbitsa thupi, ndipo adzapinduladi ndi izi atasamukira zaka khumi zikubwerazi."

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