Ukuzwa ukuqunjelwa, ngokugayeka kokudla kakhulu kanye nokungakhululeki kwamathumbu, sekuvame kakhulu kangangokuthi abaningi bakubheka njengento evamile. Kodwa-ke, ezimweni eziningi, lokhu kungezwani kunecala elithule neliqhubekayo: ukuvuvukala okungapheliKunokuba kube indaba yobuhle nje, lesi simo singaholela ezinkingeni ezinkulu kakhulu zokugaya ukudla uma singelashwa ngokushesha.
Ngenhlanhla, sinolwazi olwengeziwe mayelana nendlela yokulwa nayo ngokudla nangendlela yokuphila. Kulesi sihloko, sichaza indlela yokulandela a uhlelo lokudla okulwa nokuvuvukala okuhloswe ngokukhethekile ukunciphisa ukuvuvukala kwe uhlelo lokugayaSikhuluma ngokudla kwangempela, amasu asebenzayo namacebiso awusizo.
Kuyini ukuvuvukala futhi kungani kungathinta uhlelo lokugaya ukudla?
Ukuvuvukala Kuyimpendulo yebhayoloji yomzimba ekuhlaselweni: isilonda, igciwane, ubuthi... Kulezi zimo, amasosha omzimba ayasebenza ukuze alungise futhi avikele izicubu ezilimele. Lokhu kubizwa ukuvuvukala okukhulu futhi, nakuba kungakhululekile, kudingekile ngokuphelele.
Inkinga ivela lapho Lokho kuvuvukala akupheli. Ngenxa yezimbangela ezivela ekudleni okungenakulinganisela, ukucindezeleka okungapheli noma i-microbiota yamathumbu eguquliwe, isimo sokuvuvukala esiqhubekayo sigcinwa. izinga eliphansiLesi simo sinzima kakhulu ukusibona, kodwa singaba nakho imiphumela yesikhathi eside ebhubhisayo: ukuphazamiseka kokugaya ukudla, ukukhuluphala, izifo ezihlasela umzimba, izifo zenhliziyo nemithambo yegazi ngisho nezinhlobo ezithile zomdlavuza.
Endaweni yokugaya ukudla, lokhu kuvuvukala okungapheli kungazibonakalisa ngezimpawu ezihlukene ezifana igesi, ukuqunjelwa, ukugaya kancane, isifo sohudo, noma ukuqunjelwa. Ngaphezu kwalokho, kungase kuhlobane nezifo ezithile ezifana I-ulcerative colitis, isifo sika-Crohn, noma isifo samathumbu esicasulayo.
Izimpawu zokuthi ungase ube nokuvuvukala kokugaya ukudla
Ingabe uzizwa ngale ndlela kamuva nje?
- Isisu sakho siyakhukhumala ngemva kokudla.
- Unokugaya kancane futhi kanzima.
- Uhlangabezana nezinguquko ezivamile zesigqi samathumbu (ukuqunjelwa/uhudo).
- Ubona igesi, imisindo yamathumbu, noma ubuhlungu obuphansi besisu.
- Uzizwa ukhathele ngemva kokudla.
Lezi zimpawu akufanele zishaywe indiva. Bangase babonise ukubekezelelana okuphansi kokugaya, i-dysbiosis, noma ukuvuvukala kwamathumbu okudinga ukunakwa.
Kuyini ukudla okulwa nokuvuvukala futhi kungakusiza kanjani?
Ukudla okulwa nokuvuvukala akuyona imfashini noma ukudla okuyisimangaliso. Kumayelana indlela yokondleka okusekelwe kwisayensi efuna ukunciphisa izimpawu zokuvuvukala emzimbeni ngokudla esikhetha ukukusebenzisa. Ukuze ufunde kabanzi mayelana nendlela yokukhetha ukudla okunciphisa ukuvuvukala, ungavakashela umhlahlandlela wethu ku Ukudla okuphansi kwe-omega-6 kokudla okulwa nokuvuvukala.
Izakhi zayo eziyinhloko zihlanganisa:
- Ukuba khona okuphezulu kwama-antioxidants, ezilwa nama-radicals mahhala.
- Ubuningi be-fiber, ukukhuthaza i-microbiota futhi kube lula ukugaya.
- Ama-acid anempilo, njenge-Omega-3 evela ezinhlanzini ezinamafutha noma imbewu.
- Izinongo eziwusizo njenge-turmeric, i-ginger noma isinamoni.
- Ukucubungula okuncane: ukudla kwangempela, ukukhohlisa okuncane noma akukho nhlobo.
Kodwa akukhona nje ukuthi uzodlani. Kubalulekile futhi ukugwema ukudla lokho ukukhuthaza ukuvuvukala, njengo:
- Ushukela ongeziwe kanye nama-sweeteners okwenziwa.
- Ufulawa ocolisisiwe kanye nokusanhlamvu.
- Ukudla okuthosiwe, okugayiwe, okuphekwe ngaphambilini noma okupakishiwe.
- Inyama egayiwe (amasoseji, ama-cold cut, ama-hamburgers ezimbonini).
- Imikhiqizo enezithako ezifana ne-glutamate, ama-sulfite noma amafutha e-trans.
Ukudla okunconyiwe kokudla okuvimbela ukuvuvukala
Kunokudla okuningi okubhekwa njenge-anti-inflammatory superfoods. Yiziphi okufanele uzibeke phambili ukuze unakekele amathumbu akho?
- Imifino eluhlaza: isipinashi, i-chard, i-arugula, i-kale… igcwele i-fiber ne-chlorophyll.
- Izithelo ze-Antioxidant: izithelo ezibomvu, ama-cherries, amagilebhisi amnyama, ihalananda.
- Izimpande ezifana ne-turmeric, i-ginger, isanqante noma i-beetroot, okusiza ukusetha kabusha i-microbiota nokunciphisa ukuvuvukala.
- Ukudla okubilisiwe: i-kefir, iyogathi yemvelo, i-sauerkraut, i-miso noma i-kombucha ukuvuselela izitshalo zamathumbu.
- I-Avena: umthombo omuhle kakhulu we-beta-glucans anomphumela wokupholisa kanye ne-prebiotic.
- Amakhowe nesikhunta: i-portobello, i-shiitake, i-lion's mane… hlinzeka ngama-polysaccharides avikela umzimba.
- I-Omega-3 yemvelo: i-salmon, i-sardine, i-trout, imbewu ye-chia noma yefilakisi, ama-walnuts.
- Itiye Elihlaza y infusions wokugaya ukudla njenge-chamomile, i-licorice noma i-anise.
Amafutha omnqumo e-virgin angeziwe Igqama ngenhlanganisela yayo ye-oleocanthal, esebenza njenge-anti-inflammatory yemvelo eqhathaniswa ne-ibuprofen, kodwa ngaphandle kwemiphumela emibi.
Imenyu yamasonto onke elwa nokuvuvukala ukuze unakekele uhlelo lwakho lokugaya ukudla
Ukwenza kube lula kuwe ukuthi usebenzise ukudla okugxile emathunjini okulwa nokuvuvukala, sikunikeza isampula yemenyu yeviki lonke, enemibono elinganiselayo, enemibalabala, nemnandi:
NgoMsombuluko
- Ibhulakufesi: Iphalishi le-oatmeal elinamajikijolo abomvu, i-chia neyogathi yemvelo.
- Isidlo sasemini: Isaladi ye-lentile efudumele nesipinashi, izaqathe ezishisiwe namafutha omnqumo.
- Isidlo sakusihlwa: Ukhilimu wethanga ne-turmeric ne-trout fillet en papillote enolamula ne-basil.
Ukwamukela ukudla okulwa nokuvuvukala ukuze kuncishiswe ukuvuvukala ohlelweni lokugaya ukudla kudinga okungaphezu kokulandela imenyu elula. Kuhilela ushintsho olukhulu ebudlelwaneni bakho nomzimba wakho, ukudla kwakho nemikhuba yakho. Ukuhlanganisa ukudla okusekelwe esitshalweni okune-fiber namafutha anempilo nge Ukuphumula, ukunyakaza, nokuxhumana okuqaphelayo nempilo yakho kusiza hhayi kuphela ukukhulula izimpawu zokugaya, kodwa futhi ukuvimbela izifo ezingamahlalakhona futhi ubuyisele amazinga akho abalulekile wamandla.