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Ikhaya Ezempilo Ukuphila kahle Wellness oi-Amritha K By U-Amritha K. ngoJuni 18, 2020| Kubuyekezwe ngu Karthika Thirugnanam

Uhlelo lokugaya olunempilo luwumphumela wokudla okunempilo nendlela yokuphila. Uhlelo lokugaya lomuntu luyizicucu eziyinkimbinkimbi zezitho nezindlala ezenzelwe ukucubungula ukudla. Ukuze ukhiqize amandla ekudleni esikudlayo, umzimba kufanele ukuhlukanise ukudla kube ngama-molecule amancane angangena futhi asetshenziselwe imisebenzi ehlukahlukene yomzimba. Kubalulekile futhi ukukhipha udoti emzimbeni wethu.

Izinkinga zokugaya zivame kakhulu, ikakhulukazi kulabo abadla ukudla okweqile okuthosiwe noma okunoshukela noma ukudla okunzima. Cishe umuntu oyedwa kwabane eNdiya uthintwa yizinkinga zokugaya ukudla [1] [okubili] .

Izinkinga zokugaya noma ukugaya okubuthakathaka kungenzeka lapho ukudla kungagayeki kahle noma ngenxa yezinkinga ezingaphansi kwesifo njenge-gastroesophageal reflux disease, izilonda noma isifo se-gallbladder, izingqinamba ze-bile duct noma ukungabekezelelani kokudla, okungadala izimpawu ezifana nokuqunjelwa, igesi, isicanucanu, ukuhlanza , uzizwe usuthi emva kokudla, noma izinhlungu ezivuthayo esifubeni nesisu [3] [4] .

Namuhla, sizobheka ukuthi yini wea k ukugaya nokuthi ungakuthuthukisa kanjani ukugaya ukudla kwakho.

Kusho Ukuthini Ukugaya ukudla Okungenamandla?

Ngicabanga ukuthi kuphephile ukuphakamisa ukuthi cishe sonke sike saba nezinkinga zokugaya ukudla ngezikhathi ezithile njengesisu esithukuthele, ukuzwa ukugcwala noma ukuqunjelwa, isilungulela, isicanucanu , ukuqunjelwa noma isifo sohudo. Njengoba igama liphakamisa, ukugaya okubuthakathaka kulapho inqubo yakho yokugaya ingasebenzi ngendlela efanayo neyomuntu ophilile futhi ibangela ukucasuka nokungaphatheki kahle [5] .

Uma une-digestion ebuthakathaka, lapho uhlelo lwakho lokugaya luhluleka ukusebenza ngokujwayelekile, ungahle ube nesilungulela sokudlula kwegesi okungalindelekile (futhi okuyihlazo) nokuningi. Ukugaya okubi buthule kuholela ezimeni eziningana zempilo ezimbi njengoku migraines , ukukhathazeka, ukudana , eczema, induna, ubuhlungu obuhlangene kanye ne-allergies [6] . Ngakho-ke ukudla okonakalisa uhlelo lwakho lokugaya kufanele kudliwe ngobuningi obulinganiselwe noma kugwenywe ngokuphelele.

Lisebenza kanjani uhlelo lokugaya ukudla?

[Isithombe ngomusa: Wiki]

Ngaphambi kokungena esihlokweni esithi ukugaya okubuthakathaka , udinga ukuqonda indlela uhlelo lwakho lokugaya ukudla olusebenza ngayo . Ukugaya inqubo ende engabandakanyi isisu sakho kuphela kodwa nezitho eziningi ezakha umgudu wokugaya ukudla [7] [8] .

Ukugayeka kuqala emlonyeni, lapho amathe ehlukanisa ukudla ngesikhathi uhlafuna.
Lapho ukudla sekugwinyiwe, ukudla okuhlafunwayo kugudluka komphimbo, okuxhumanisa umphimbo nesisu.
Ukudla kube sekucindezelwa phansi yimisipha esophahleni kuye ku-valve engezansi kwesibopho sakho.
Lapho sifika esiswini, isisu esine-asidi sikuphula ukudla bese sikuhambisa emathunjini amancane.
Emathunjini amancane, amajusi wokugaya ukudla avela ezithweni eziningana, njengamanyikwe kanye nenyongo kuqhubeka nokugqashula ukudla nezakhi zomzimba ziyangena.
Okusele kuya emathunjini amakhulu, lapho wonke amanzi emunceka.
Okusele manje imfucuza, ephuma emzimbeni wakho nge-rectum ne-anus.

Nakhu ukuthi a inqubo yokugaya enempilo ngokujwayelekile kwenzeka. Endabeni yomuntu onokugaya okubuthakathaka, izinkinga zingenzeka noma kuphi lapho usendleleni [9] .

Ziyini Izimbangela Zokugaya Okungenamandla?

Nalu uhlu lwezimbangela ezithile ezivame kakhulu zokugaya ukudla okubuthakathaka.

Ukudla okungenampilo : Ukudla okuqukethe ukudla okucutshunguliwe, ukudla okungenamsoco noma okuqukethe inani eliphakeme lama-carbohydrate, ushukela ocwengekile, usawoti kanye namafutha kungaholela ohlelweni lokugaya ukudla olungenampilo [10] . Ukudla okunezakhamzimba ezibalulekile kunganciphisa inqubo yokugayeka futhi kubangele ukuqunjelwa kanye nesifo samathumbu esicasulayo [ishumi nanye] .

Ukuntuleka kokuzivocavoca umzimba : Ukuhlala phansi kungadala ukukhula kwezifo ezingaphezu kwezingamashumi amane ezaziwayo nezingalapheki ezifana nesifo senhliziyo, uhlobo lwesifo sikashukela, ukukhuluphala ngokweqile, ukugula ngengqondo, ukuwohloka komqondo nezinhlobo ezahlukene zomdlavuza [12] . Ukuntuleka kwemisebenzi ejwayelekile yomzimba kungenza buthakathaka uhlelo lwakho lokugaya ukudla [13] , njengoba izifundo zikhombise ngokungaguquguquki ukuthi uhlobo olujwayelekile lokuzivocavoca lungasiza ekwelapheni ukuqunjelwa futhi lukhuthaze ukugaya ukudla okunempilo [14] .

Ukuntuleka kwezithelo nemifino ekudleni Akuzona izindaba zokuthi izithelo nemifino kubalulekile ekugcineni ukudla okunempilo. Ukudla imifino nezithelo okumbalwa noma cha kungaholela ekuqunjelweni nakwezinye izifo zokugaya ukudla [ishumi nanhlanu] . I-fiber etholakala kwizithelo nemifino idlala indima ebalulekile ekugcineni amathumbu amabacteria anempilo.

Ukungalali : Ukuncishwa ubuthongo kuyisizathu esikhulu sokwanda kwesifiso sokudla, okungakhuphula ngqo ubungozi bokugaya ukudla okuntekenteke [16] . Ngaphandle kokulangazelela ukudla okulula okungenampilo ngenkathi ungalali ebusuku, kungazelelwe le mikhuba emibi yokudla ibangela nokwehla kwamazinga ama-hormone. Ukungalali ngokwanele kungaholela nasezindabeni ezihlobene nokugaya ukudla njengesifo se-reflux se-gastroesophageal, i-irritable bowel syndrome kanye ne-dyspepsia esebenzayo [17] [18] .

Ukungenwa kwamanzi okunganele : Ucwaningo luveza ukuthi ukuphelelwa amanzi emzimbeni kungenye yezimbangela eziholela ohlelweni lokugaya ukudla olungenampilo, okungaholela ekuqunjelweni, i-gastritis ne-acid reflux ngoba isisu asinawo amanzi anele ukukhiqiza i-asidi yokugaya ukudla edingekayo ekugayeni ukudla kwakho [19] . Iningi labantu abadala abaphilile badinga ukuphuza okungenani izingilazi zamanzi eziyisikhombisa kuya kweziyisishiyagalombili nsuku zonke futhi kungadinga okungaphezulu uma bephila ngesikhathi sezulu esishisayo noma uma umuntu enza imisebenzi enzima.

Ukudla ngokweqile : Enye yezimbangela ezinkulu zokugaya ukudla okubuthakathaka, ukudla ngokweqile kubambezela inqubo yokugaya ukudla okwenza ukuthi ukudla okudlile kuhlale esiswini isikhathi eside futhi kube nethuba lokuthi liphenduke amafutha [amashumi amabili] . Ukugaya okunganele kungaholela ezinkingeni ezahlukahlukene njengokushiswa isilungulela ne-acid reflux, ukugabha kanye nesicanucanu [amashumi amabili nanye] .

Yiziphi Izimpawu Zokugaya Okungenamandla?

Ngaphandle kwemikhuba yakho yobuvila, indlela yokuphila yesimanjemanje yenza kube lula ukuthi umuntu athuthukise ukugaya ukudla okubuthakathaka kusuka emazingeni okuxineka kakhulu, ukulala okuncane kakhulu, ama-take-aways njll. Lezi yizimpawu nezimpawu ezingakhombisa ukuthi unokugaya okubuthaka [22] [2. 3] :

Ukucasuka esiswini, izikhathi eziningi emini
Izinguquko zesisindo esingahlosiwe
Ukuphazamiseka kokulala
Ukukhathala njalo
Ukucasuka kwesikhumba
Ukungabekezelelani kokudla
Isilungulela
Isicanucanu
Igesi
Ukuqhakaza
Ukuqunjelwa
Uhudo

Ungakuthuthukisa Kanjani Ukugaya Okubuthakathaka | Ngingakuthuthukisa Kanjani Ukugaya Kwami Okubuthakathaka?

Inkinga yokugaya ukudla okubuthakathaka akuyona into engenayo impendulo noma eyinkimbinkimbi yokuqhekeka. Ukwamukelwa kwendlela yokuphila ephilayo futhi enempilo kungasiza ngezindlela eziningi ukuthuthukisa inqubo yokugaya ukudla.

Nawa amanye amathiphu namakhambi okusiza ukuthuthukisa ukugaya ukudla okubuthakathaka:

Ngeza izithelo ekudleni kwasekuseni : Ukwengezwa kokudla okuluhlaza, njengezithelo kungasiza ekuthuthukiseni nasekuqiniseni ukugaya ukudla [24] . Ukudla kwasekuseni ngesinye sezidlo ezibaluleke kakhulu zosuku okukhuthaza ikhono lakho lokusebenza nsuku zonke futhi ukungeza izithelo ezifana nobhanana, i-kiwi, i-papaya, i-cherry njll kungasiza ngenqubo yakho yokugaya ukudla [25] .

Phuza amanzi : Ukuphuza inani elifanele lamanzi nsuku zonke kuyisihluthulelo senqubo yakho yokugaya [26] . Umuntu kufanele aphuze okungenani izingilazi zamanzi eziyisikhombisa kuya kweziyisishiyagalombili nsuku zonke [27] . Phuza ingilazi yamanzi ngaso sonke isikhathi sokudla, okusiza nokukugcina ugcwele nokusheshisa inqubo yokugaya ukudla.

Yidla imifino nezithelo ezinothe ngemicu Imifino nezithelo kubalulekile ekugcineni ukudla okunempilo nenqubo yokugaya ukudla enempilo. Faka imifino ecebile nge-fiber nezithelo ezingasheshisa inqubo yokugaya futhi zikhuthaze ukumuncwa okungcono kwezakhamzimba ekudleni okugayiwe [28] .

...

Vocavoca umzimba njalo : Ukuvivinya umzimba njalo kungasiza ekuthuthukiseni inqubo yokugaya ukudla ngomzamo omncane. Akudingeki wenze izivivinyo ezisindayo njengokuhamba imizuzu engama-20 kuya kwengama-30, ukusunduza okulula nokugijima nakho kuyasiza ngokulinganayo ekuthuthukiseni ukugaya okubuthakathaka [29] .

Ama-Probiotic nokudla okuvutshiwe : Ukudla okubilisiwe okufana neyogathi, kimchi. i-kefir njll isekela amasistimu omzimba aphilile ukusuka emlonyeni wakho kuya emathunjini akho, futhi usize ukulawula ama-microorganism ayingozi njengamagciwane. Lokhu kudla kungathuthukisa ukumuncwa kwezakhi futhi kuthuthukise inqubo yokugaya ukudla.

Amanye amathiphu wokuthuthukisa ukugaya okubuthakathaka angokulandelayo [30] :

Bhala kahle
Yidla ukudla kwakho uhleli phansi
Yidla ukudla okulula okunempilo hhayi ukudla okuthosiwe
Zijwayeze ukulawula ingxenye
Yidla ukudla kwangempela
Faka uwoyela wezinhlanzi ekudleni kwakho
Phatha amazinga akho okucindezeleka
Uhlafune kahle ukudla kwakho
Gwema utshwala nogwayi

Izixazululo Zasekhaya Zokugaya Okubuthakathaka

Nalu uhlu lwamakhambi asekhaya angasiza ngokugaya okubuthakathaka futhi anikeze usizo.

1. Mint Tea

Ucwaningo luye lwabonisa ukuthi ukudla amaqabunga e-mint kungasiza ekuthuthukiseni ukugaya. Isakhi esisebenzayo se-menthol emaqabunga e-mint singakhulisa ukugaya [31] . Ikhambi lokuxazulula isicanucanu nokugaya ukudla, amaqabunga eminti kufanele adliwe ngobuningi obulinganiselwe. Ukusetshenziswa ngokweqile kwamaqabunga eminti kungadala ukushisa kwenhliziyo noma i-acid reflux. Ucwaningo lukhombisa ukuthi ungaphuza izinkomishi ezi-2-3 zetiye le-mint ngosuku ngemiphumela emihle [32] .

Ungenza kanjani itiye leminti lokugaya okubuthakathaka

Ungasebenzisa amaqabunga e-mint omisiwe noma amasha.
Uma kwenzeka itiye le-mint elisha, thatha amaqabunga ambalwa e-mint bese ulifaka emanzini abilayo bese ulibilisa isikhashana.
Yibe usuyicwilisa okomzuzu.
Hlunga bese uphuza.
Uma kwenzeka i-mint ishiya itiye, thatha amaqabunga ambalwa omisiwe bese uyifaka emanzini abilayo. Iwe cishe imizuzu eyi-10.
Hlunga bese uphuza.

2. Itiye le-Chamomile

Ukusetshenziswa njalo kwetiye le-chamomile kungasiza ekuthuthukiseni ukugaya futhi kusheshise inqubo yokugaya [33] . Phuza kabili ngosuku ukuze uthole imiphumela emihle.

Uyenza kanjani itiye le-chamomile lokugaya okubuthakathaka

Ukulungisa itiye le-chamomile, beka eyodwa noma ezimbili zetiye emanzini abilayo imizuzu eyi-10.
Thela enkomishini bese ufaka uju, uma ufisa.
Phuza itiye izikhathi ezimbili ngosuku ukuze uthuthukise ukugaya.

3. Ujinja

Okunye ukudla okunenzuzo noma imifino yezinkinga ezihlobene nokugaya, i-ginger inganciphisa i-acid esiswini futhi ikhuthaze ukugaya okungcono [3. 4] . Phuza inkomishi yetiye le-ginger njengoba kudingeka ukuze unciphise isisu sakho futhi uqede ukugaya ukudla.

Uyenza kanjani itiye le-ginger lokugaya okubuthaka

Ngenkomishi eyodwa yetiye le-ginger, engeza i-2 tsp ye-ginger esanda kugayiwe emanzini bese ubilisa.
Ukuphuza itiye lejinja kungasiza ekudambiseni isisu, ikakhulukazi kwabesifazane abakhulelwe.

4. I-Apple Cider Vinegar

I-Apple cider uviniga isetshenziselwe ukuphatha i-acid reflux isikhathi eside. Lapho kudliwe, kuyasiza ekwelapheni izimpawu ze-acid reflux, njengokuqaqamba kwenhliziyo kanye nesicanucanu nokuthuthukisa inqubo yokugaya [35] .

Ungayisebenzisa kanjani uviniga we-apula cider ukugaya ukudla okuntekenteke

Faka ithisipuni elilodwa kuye kwamabili we-apula cider uviniga eluhlaza enkomishini yamanzi bese uphuza ukuze uthole ukukhululeka okusheshayo noma,
Phuza le ngxube imizuzu engama-30 ngaphambi kokudla.

5. Imbewu ye-Fennel

Imbewu ye-Fennel nayo inomphumela wokupholisa emzimbeni wakho osiza ngokugaya [36] . I-Fennel umuthi we-antispasmodic ongelapha ukugaya kanye nezinkinga zamathumbu njengokuqaqamba kwesisu, isicanucanu nokuqunjelwa [37] .

Ungayisebenzisa kanjani imbewu yefennel ukugaya okubuthakathaka

Faka ½ ithisipuni lembewu yefennel echotshoziwe emanzini.
Bilisa imizuzu eyi-10 bese uyeka kuphole ngaphambi kokuphuza.
Ungaphuza netiye le-fennel.

6. Amanzi Elamula

Icebo elidala kunawo wonke encwadini, ilamula iyimpendulo ephelele yokwelapha ukugaya ukudla okubuthakathaka. Izithelo ze-citrus zinezinto ezisiza isibindi ukuthi sikhiqize i-bile ngobuningi obanele ukuze kube lula ukugaya [38] . Amanzi kalamula ayasiza ekwelapheni ukuqunjelwa kanye nohudo. Phuza ingilazi yamanzi kalamula nsuku zonke ukuze ususe izingqinamba ezihlobene nokugaya ukudla [39] .

Wenza kanjani amanzi kalamula wokugaya okubuthakathaka

Sika ulamula ongu-2 uhhafu uwafake endishini equkethe ama-200 ml wamanzi.
Bilisa amanzi imizuzu emithathu.
Vumela kuphole imizuzu engu-10-15.
Susa ulamula nogwayi emanzini.

7. Isoda yokubhaka

Yize kungamangaza, ukubhaka isoda kuyasiza ekuthuthukiseni ukugaya okubuthakathaka [40] . Kungasiza ukugcina ibhalansi ye-pH enempilo ohlelweni lokugaya ukudla ukuze kugayeke kahle, kunciphise i-acid reflux, nokusebenza kwamathumbu okunempilo [41] .

Ungayisebenzisa kanjani i-baking soda ukuthola ukugaya okubuthakathaka

Thatha isipuni sesoda yokubhaka bese uyifaka engilazini yamanzi.
Hlanganisa kahle uphuze ukuze uthole ukukhululeka.

Ukudla Okudliwayo Ngokugaya Okubuthakathaka

Lokhu kudla kungasiza ekuthuthukiseni inqubo yakho yokugaya ukudla isiyonke [42] :

Ama-apula
Imbewu yeChia
Ukudla kwama-Probiotic njenge yoghurt, kefir, kombucha, tempeh, kimchi, miso njll. [43]
Ukudla kwama-prebiotic njengegalikhi, anyanisi, ubhanana njll.
I-Beetroot
Izinhlamvu eziphelele njenge-oats, irayisi elinsundu, ibhali njll. [44]
Imifino enamaqabunga amnyama njengesipinashi, i-broccoli njll.
Uhlobo lwenhlanzi
Umhluzi wethambo

Ukudla Okufanele Kukugwebe Ngokugaya Okubuthakathaka

Nalu uhlu lokudla okufanele ulukhawulele ukuze uthuthukise ukugaya ukudla okubuthakathaka [43] :

Ikhofi elinobisi
Ukudla okunamafutha njengenyama ebomvu, ushizi njll.
Ukudla okuthosiwe nokwenziwe
Okokunandisa okokuzenzela

Encwadini Yokugcina ...

Uma ucabanga ukuthi ukugaya ukudla kuphakathi kwemisebenzi ebaluleke kakhulu edingekayo ukuze uhlale uphilile futhi unempilo, ukuba nokugaya okubuthakathaka kungadala izinkinga eziningi zempilo. Ucwaningo luveza ukuthi kwezinye izimo, ukugaya ukudla okuntekenteke kuyinkomba yamaqembu amakhulu ezifo okusobala ukuthi azihlobene. Kodwa-ke, ungasiza ekuthuthukiseni ukugaya ukudla kwakho ngokusebenzisa indlela yokuphila enempilo.

Qaphela : Ukugaya njalo noma ukugaya okubuthaka kuvame ukuba uphawu lwenkinga engapheli yokugaya ukudla njenge-acid reflux, i-gastritis, nomdlavuza wesisu.

imibuzo ejwayelekile ukubuzwa

U. Ngilugeza kanjani uhlelo lwami lokugaya ukudla?

KUYA: Ukuphuza amanzi amaningi nokuhlala unamanzi amaningi kuyindlela enhle yokulawula ukugaya ukudla. Ukudla ukudla okunamanzi amaningi futhi kuyasiza.

Q. Yikuphi ukudla okumbi kakhulu kokugaya ukudla?

KUYA: Ukudla okuthosiwe, ukudla kwe-citrus kanye noshukela ongeziwe.

U. Usibeka kanjani kabusha isisu sakho?

KUYA: Khetha izinhlobo zezinhlamvu eziphelele zesinkwa, ipasta kanye nelayisi kunezinhlobonhlobo ezimhlophe, udle izigaxa eziningi, ubhontshisi nodali, udle ukudla kwama-probiotic, udle ama-veggies amaningi, futhi udle okunengqondo futhi ulawule ukucindezeleka kwakho.

Q. Yikuphi ukudla okuhlanza amathumbu?

KUYA: I-Brokholi, ama-raspberries, imifino emnyama, amaqabunga kanye nama-oats ngezinye zezinto ezivame kakhulu.

U. Yini okufanele ngiyiphuze ekuseni ngempilo yamathumbu?

KUYA: Odokotela abaningi bezokudla bancoma ukuqala kwakho ekuseni ngengilazi kalamula noju esiswini esingenalutho.

U. Ingabe ukuphuza amanzi ashisayo kukulungele ukuqunjelwa?

KUYA: Ukuphuza amanzi ashisayo kusiza ekudilizeni ukudla ngokushesha kunokuphuza amanzi abandayo noma afudumele futhi kunciphisa ubungozi bokuqunjelwa ngokuxhasa ukuhamba kwamathumbu njalo.

Karthika ThirugnanamI-Clinical Nutritionist kanye neDietitianI-MS, RDN (USA) Yazi kabanzi