Isifo esivamile nesikhathazayo esaziwa ngokuthi ukuqunjelwa sithinta ingxenye enkulu yabantu. Lesi simo sivela lapho ukudlula kwendle ohlelweni lokugaya ukudla kuhamba kancane noma uma kunzima ukusikhipha ku-rectum. Umuntu ubhekwa njengonokuqunjelwa uma ephuma amathumbu kathathu noma ngaphansi ngesonto, enendle eqinile, eyomile, noma enezigaxa, futhi enenkinga yokukhipha ithumbu elibuhlungu noma elingaphelele. Baningi ukudla okungavunyelwe uma uqunjelwe ngoba benza inkinga ibe yimbi kakhulu.
Ngakho-ke, kulesi sihloko sizokutshela ukuthi yikuphi ukudla okungavunyelwe uma uqunjelwa nokuthi kuthinta kanjani umzimba wakho.
Izimbangela zokuqunjelwa
Isizathu esiyinhloko salesi simo sibangelwa ikakhulukazi izici zokudla, ikakhulukazi ukuntuleka kwe-fiber. Kodwa-ke, kungathonywa futhi indlela yokuphila yokunganyakazi, ukukhuluphala, nokusebenzisa isikhathi eside imithi ethile, phakathi kwezinye izici. Ngokwezibalo ezinikezwe iSpanish Digestive System Foundation (FEAD), Le pathology ithinta cishe phakathi kuka-12 no-20% wabantu baseSpain. Kuvame kakhulu phakathi kwabesifazane, abantu abangaphezu kweminyaka engama-65 ubudala, nalabo abaphila impilo engasebenzi futhi badle ukudla okungenawo ama-carbohydrate abalulekile, uketshezi, kanye ne-fiber.
Ukudla okungavunyelwe uma uqunjelwe
ubhanana ongavuthiwe
Ubhanana oluhlaza uqukethe inani elikhulu lesitashi, elingabangela ukuqunjelwa. Nokho, akunjalo ngobhanana ovuthiwe, njengoba isitashi siguqulwa sibe ushukela. Izithelo ezivuthiwe, ngokuvamile, Ziwusizo kakhulu kubantu abahlushwa ukuqunjelwa ngenxa yokuqukethwe kwabo okuningi kwe-fiber. Ukwengeza, izithelo ezithile ezinjengamakhabe, amakhabe, namawolintshi zinamanzi amaningi, okusiza ukukhuthaza ukunyakaza kwamathumbu okushelelayo.
Irayisi elimhlophe lemvelo nelingafakwanga
Uma uhlushwa ukuqunjelwa, kubalulekile ukucabangela okuqukethwe isitashi ekudleni kwakho. Ukukhetha izinhlobo zokusanhlamvu okuphelele kokudla okunesitashi kungasiza ekulawuleni ukunyakaza kwamathumbu. Esikhundleni sokuqeda ngokuphelele ukudla okune-astringent okunomsoco, kunconywa ukuthi ukudle ngamanani amancane kanye nokuphakelwa kwemifino. Le nhlanganisela inikeza i-fiber edingekayo ukuze kugaywe ukudla. Faka nokuphakelwa kwemifino ngokudla ngakunye futhi ukufaka izingcezu ezimbalwa zezithelo ekudleni kwakho kwansuku zonke kunenzuzo kubo bobabili abahlushwa ukuqunjelwa kanye nalabo abangaphathwa yikho.
Ukulandela lo mkhuba olula, njengokwengeza isaladi encane esidlweni ngasinye noma kufaka phakathi ukhilimu wemifino, ubhontshisi obuluhlaza noma i-broccoli njengesitsha esinenyama noma inhlanzi, kungathuthukisa kakhulu umsebenzi wamathumbu kanye nempilo yonke.
Inyama ebomvu namasoseji
Kubantu abanenkinga yokuphuma kwamathumbu, ukudla ukudla okunefiber encane kodwa kunamafutha amaningi namaprotheni kungaba yinkinga. Lezi zinhlobo zokudla, ngokusho kwesazi sezokudla, zifana nebhomu lesikhathi esizoqhuma. Okuqukethwe kwamafutha amaningi kunciphisa ukuphuma kwesisu nokugaya, okufanele kugwenywe.
Kunalokho, kuhle ukhethe ukudla okulula nokugayeka kalula, ikakhulukazi okutholakala engadini. Isazi sokudla okunomsoco siphakamisa futhi ukufaka okusanhlamvu okuphelele ekudleni, kusukela Zicebile nge-fiber, kanye nezinhlamvu zefilakisi.
Imikhiqizo yobisi
Nakuba kuthathwa njengenzuzo ukudla kuze kufike kuhhafu ilitha lobisi ngosuku, ukuqapha kuyanconywa lapho udla ubisi kanye nezinto eziphuma kulo, ikakhulukazi imikhiqizo yobisi enamafutha agcwele kanye noshizi asebekhulile, uma uhlangabezana nobunzima bokukhipha indle njalo. Kubalulekile ukuqaphela ukuthi ama-dessert obisi awafakiwe esigabeni sobisi. Isazi sokudla okunempilo uPaloma Quintana siyakugqamisa lokho Okuwukuphela kwe-dessert yobisi enconywayo iyogathi yemvelo engenashukela, nokuthi izinhlobo ze-skimmed, ama-custards kanye namanye amalungiselelo obisi azinandawo ekudleni okunempilo. U-Quintana uphinde uxwayise ngokuthi iningi lalezi zindlela ezihlukile ziqukethe amazinga aphezulu kashukela owengeziwe.
chocolate
Ukusebenzisa ushokoledi ngokulinganisela kutholakale ukuthuthukisa ukugeleza kwegazi kokubili ubuchopho nenhliziyo, okungaholela ekusebenzeni okuthuthukisiwe kwengqondo, ngokusho kocwaningo olwenziwe yiNyuvesi yaseNavarra. Ngaphezu kwalokho, i-University of Guayaquil (Ecuador) uthole ukuthi ushokoledi unezakhiwo ezahlukahlukene ezizuzisayo, phakathi kwazo izimfanelo zayo ze-antioxidant, umthelela wayo omuhle empilweni yenhliziyo ngisho nekhono layo lokuvikela koqweqwe lwawo lwamazinyo.
Kubalulekile ukuqaphela, nokho, ukuthi kufanele udle ushokoledi omnyama kuphela, njengoba ushokoledi wobisi uqukethe amafutha amaningi kanye noshukela owengeziwe. Kunconywa ukunciphisa ukusetshenziswa kwansuku zonke ku-ounce eyodwa, njengoba ukudla ngokweqile kungabangela okuqukethwe kwamafutha amaningi okungabangela izinkinga zokugaya ukudla, ikakhulukazi kubantu abanezinkinga zokuqunjelwa.
Ama-Chips
Kulesi sigaba siphinde sifake ama-croquette, ama-empanada, i-squid yesitayela saseRoma kanye nezinye izibiliboco ezithosiwe. Ukuba khona kwamafutha kulokhu kudla kuphazamisa ijubane lokugaya, kanye nalawo aqukethe amafutha e-trans, njengamakhekhe, ama-snacks nokunye ukudla okugayiwe kakhulu. Endabeni yamazambane, kuhle ukugweme ukuwadla ethosiwe noma ephekiwe uma uhlangabezana nokuqunjelwa ngenxa yamazinga aphezulu esitashi.
Itiye elimnyama
Nakuba ukulondoloza ukugeleza kwamanzi okwanele kubalulekile ekukhuthazeni ukunyakaza kwamathumbu okuvamile, ukumnika okuthile, njengetiye elimnyama, kungaba nomthelela ongemuhle lapho welapha ukuqunjelwa. Itiye elimnyama liqukethe ama-tannins, angama-antioxidant avikela isimiso sethu sokugaya ukudla kodwa futhi anezindawo zokuqeda ukuvuvukala nokuqeda ukuvuvukala. Ukukhetha itiye eliluhlaza noma elimhlophe, elinamazinga e-tannin aphansi kakhulu, kungaba inketho engcono ezimweni ezinjalo.
Ukudla okusheshayo nokusabalala okugayiwe
Ukudla okunamafutha nokudla okunoshukela okufana nama-hamburgers, i-pizza namakhekhe akunayo i-fiber futhi kungaba nomthelela ekuqunjweni nasekuguleni okuhlukahlukene. Kutuswa ukuthi uziqede ngokuphelele lezi zakhi ekudleni kwakho ukuze unciphise lezi zingozi.
Utshwala
Ukusetshenziswa kweziphuzo ezidakayo kungabangela ukuphelelwa amandla kwamanzi, okuholela ezinkingeni zokugaya ukudla kanye nokuthuthukiswa kokuqunjelwa. Ngaphandle kwalokho, Lezi zinhlobo zeziphuzo azinawo amagremu efiber futhi ngokuvamile zihambisana neziphuzo ezinoshukela.
Ngethemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nokudla okungavunyelwe uma uqunjelwa kanye nemiphumela yako.