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Uma uhlangabezana nezitulo ezinamanzi noma indle engajwayelekile, kuthiwa unesifo sohudo ^[1] . Izimbangela ezinkulu zohudo yizifo ezibangelwa amagciwane, amagciwane noma izimuncagazi, ukungezwani kokudla nokungabekezelelani kokudla.

Abantu abaphethwe yizimo zokugaya ukudla ezingalapheki ezinjenge-irritable bowel syndrome noma isifo sikaCrohn bangathola isifo sohudo njalo.

Noma ngabe siyini isizathu, kubalulekile ukusebenzisa ukudla okufanele ukuvuselela izakhi zomzimba kanye nokulinganisela kwe-electrolyte okulahleka ngesikhathi sohudo.

Into ebalulekile okufanele uyinakekele ngenkathi uhlushwa yisisu yilokho okudlayo njengengxenye yokudla kwakho. Uma wazi ukuthi ukudla okuthile kukubangela isifo sohudo, kuzofanela ukukugwema bese ukhetha ukudla okuzosiza ekunciphiseni isisu sakho.

Ukudla Okudlayo Uma Unesifo Sohudo

1. Ukudla kwe-BRAT

Ukudla kwe-BRAT (Ubhanana, ilayisi, ama-apula, i-toast) wukudla okungekho emthethweni okuzuzisa ngesikhathi sohudo. Lokhu kudla okungafuneki kusiza kwinqubo yokubopha ukusiza ukuqinisa isitulo sakho. Ukudla lokhu kudla ngeke kucasule uhlelo lwakho lokugaya ukudla. Kodwa-ke, uma isifo sohudo sibangelwa ngenxa yesifo samathumbu esibuhlungu, ukudla kwe-BRAT kungahle kungakulungeli.

Ubhanana: Ubhanana ugaywa kalula esiswini ngoba ucebile ngesitashi esimelana ne-amylase, okucatshangwe ukuthi kuvikela i-mucosa yamathumbu futhi kuthuthukise izimpawu ze-non-ulcer dyspepsia ne-peptic ulcer. Ucwaningo luthole ukuthi izingane ezinesifo sohudo ezilandela ukudla okuluhlaza kukabhanana zilulama ngokushesha ^[okubili] .

Ubhanana usiza ekwehliseni isifo sohudo futhi unciphise ukuqunjelwa ngasikhathi sinye. Ngaphezu kwalokho, izinga eliphakeme le-potassium kubhanana lisiza ukufaka ama-electrolyte emzimbeni alahlekile lapho uhanjiswa yisisu.

Ilayisi: Khetha ilayisi elimhlophe esikhundleni selayisi elinsundu njengoba ilayisi elimhlophe ligaywa kalula futhi liphezulu kuma-carbohydrate. Isebenza njenge-ejenti ebophayo esiza ekuqiniseni indle yakho futhi ithuthukise ukuvuselelwa kabusha ngesikhathi sohudo. Ilayisi linezinto ezilwa nemfihlo ezikhonjisiwe ukunciphisa ivolumu yezihlalo nobude besifo sohudo ^[3] .

Ama-apula: Ama-apula ukudliwa ngendlela ye-apple sauce kunganciphisa isifo sohudo. Kungenxa yefayibha encibilikayo eyaziwa ngokuthi i-pectin emunca uketshezi oluningi emathunjini, okwenza isitulo sakho siqine futhi kube lula ukudlula ^[4] .

Ubhontshisi: Ukudla ubhontshisi wesinkwa esimhlophe kungenye indlela yokubhekana neziqubu zohudo. Isizathu ukuthi isinkwa esimhlophe sinenani elincane kakhulu le-fiber elenza kube lula ukugaya. Kuthoba isisu sakho kanye nama-carbohydrate akuso asebenze njenge-ejenti ebophayo ukuze kuqiniswe indle yakho. Gwema ukusebenzisa ibhotela noma imajarini njengokusakazeka ku-toast, ungasebenzisa ujamu esikhundleni salokho ^[5] .

2. Amazambane acubuziwe

Amazambane acubuziwe angukudla okunethezeka okungcono kakhulu kohudo. Uma unesifo sohudo, amazinga akho wamandla ayancipha ngakho-ke amazambane adlayo anothe ngama-carbohydrate azonikeza umzimba wakho amandla adingekayo ^[5] .

Amazambane nawo acebile nge-potassium esiza ekushintsheni ama-electrolyte alahlekile emzimbeni. Indlela engcono yokudla amazambane ukuwapheka noma ukuwabilisa bese wengeza usawoti omncane wokunambitheka. Gwema ukungeza noma yiluphi uhlobo lwezinongo noma uwoyela ngoba azocasula isisu sakho esibucayi futhi angadala amajaqamba.

3. Iyogathi

Uma uphethwe yisisu, kungcono ukugwema noma yiluphi uhlobo lwemikhiqizo yobisi. Kepha iyogathi okuhlukile ngoba iqukethe ama-gut gut anempilo njengeLactobacillus acidophilus neBifidobacterium bifidum. I-yogurt inamandla okubuyisa amagciwane azuzisayo aphuma emzimbeni ngesikhathi sohudo ^[6] . Khetha i-yogurt elula kunaleyo enamakha.

4. Inkukhu encikene

Ukuze uthole amaprotheni amaningi, hamba uyofuna inkukhu eshubile ngaphandle kwesikhumba njengoba ishaya kalula. Vele ugweme ukusebenzisa noma imuphi uwoyela noma ibhotela ngenkathi uyipheka. Ungakhetha futhi umhluzi wenkukhu njengoba uqukethe izakhamzimba ezibalulekile nama-electrolyte angasiza ukufaka izakhi ezilahlekile nokuthambisa isisu sakho ngasikhathi sinye ^[7] . Ungaba nesobho esinezinhlanzi noma inhlanzi futhi.

5. Uhayayi

I-oatmeal okunye ukudla okubophayo kohudo. Iqukethe i-fiber encibilikayo esebenza njenge-ejenti yokuqunjelwa kwesitulo sakho. Sebenzisa i-oatmeal elula nobhanana njengokudla ubisi, ushukela noma uju kungacasula isisu sakho futhi kubangele ukuphazamiseka kwamathumbu.

6. Imifino

Ngesikhathi sohudo, umzimba wakho udinga izakhamzimba ezibalulekile ngaphandle kwama-carbohydrate namaprotheni. Izaqathe, ubhontshisi obuluhlaza, u-beetroot, i-zucchini ehlutshiwe kuhle ukuba nakho uma unesisu esixegayo. Ziqukethe i-fiber encibilikayo nezakhamzimba ezibalulekile ezizokhulisa isitulo sakho futhi mancane amathuba okuthi zibangele negesi.

Gwema ukuba nopelepele wensimbi, uphizi, ukholifulawa kanye ne-broccoli ngoba kungenzeka ukuthi kubangele igesi futhi kube nzima ukugaya.

Ongakuphuza Uma Unesifo Sohudo

Umzimba ulahlekelwa ngamaminerali nama-electrolyte ngesikhathi sohudo. Ukugcwalisa amaminerali alahlekile nama-electrolyte, kubalulekile ukuthi uphuze umhluzi wesobho, amanzi kakhukhunathi, isiphuzo sezemidlalo namanzi we-electrolyte njenge-ORS.

Ukudla Okufanele Kukugwebe Uma Unesifo Sohudo

Kukhona ukudla okuthile okudinga ukukugwema ukuvikela isifo sohudo isikhathi eside.

1. Ukudla okunamafutha

Ukudla okunamafutha kunamafutha agcwele angasheshisa ukucindezela kwamathumbu futhi kungadala ukusabela okungafanele esiswini sakho. Ukudla okunamafutha kufaka ukudla okuthosiwe okunamafutha, ukudla okunokhilimu, ukusikeka okunamafutha kwenyama nokudla okunommbila.

2. Ubisi, ibhotela, ushizi noma u-ayisikhilimu

Le mikhiqizo yobisi iqukethe i-lactose, ushukela otholakala emikhiqizweni yobisi. I-enzyme ebizwa ngokuthi i-lactase iyancipha emzimbeni uma uhanjiswa yisisu ngakho-ke uma usebenzisa i-lactose ngesikhathi sohudo, izokwehla ingagayeki kuholele kugesi, ukuqunjelwa, isicanucanu kanye nohudo olude ^[8] .

3. Ukudla okunoshukela neziswidi zokufakelwa

Ukusetshenziswa koshukela kungaphazamisa amagciwane asevele ezwela futhi enempilo kukholoni, ngaleyo ndlela enze uhudo lube lubi kakhulu ^[9] . Futhi, ubumnandi bokufakelwa kufanele kugwenywe njengoba zinomphumela we-laxative futhi zibamba iqhaza ekuphethweni kwegesi nokuqunjelwa ngenkathi kuqhubeka isifo sohudo. Ngakho-ke uze ululame uvikele i-diet soda, uswidi ongenashukela, ushingamu, njll.

4. Ukudla okuphezulu kwe-fiber

Yize i-fiber encibilikayo isebenza njenge-ejenti ebophayo yesitulo esivulekile, i-fiber eningi kakhulu ingenza isisu sakho sibe sibi kakhulu futhi ikhulise izimpawu zohudo. Gwema ukudla imicu enganyibiliki etholakala ekudleni okufana nokusanhlamvu okuphelele, isinkwa sokudla okusanhlamvu, amantongomane nembewu.

5. Ukudla okukhiqiza igesi

Ukudla okuthile okufana nobhontshisi, i-broccoli, iklabishi, ukholifulawa no-anyanisi kuyaziwa ukuthi kubangela igesi engadala uhudo. Ngakho-ke, kuze kube yilapho isisu sakho sesizinzile, gwema lokhu kudla. Ngaphezu kwalokho, izithelo ezifana namapheya, ama-plums, izithelo ezomisiwe (amabhilikosi, omisiwe, amapulangwe) kanye namapentshisi nazo kufanele zigwenywe. Esikhundleni salokho yiya kohlaza okwesibhakabhaka, ama-strawberry naphayinaphu.

Okunye ukudla okufanele ukugweme ngohudo kufaka ingulube, inyama yenkomo, inyama yenkonyana, isardadi, imifino eluhlaza, i-rhubarb, ummbila, izithelo ze-citrus, u-anyanisi nogalikhi.

Okungafanele Uphuze Uma Unesifo sohudo

Gwema ukuphuza utshwala, i-caffeine neziphuzo ezine-carbonated. Ngoba lokhu kudla kune-GI irritant okufanele igwenywe lapho uhanjiswa yisisu. Futhi, lezi ziphuzo zidala ukoma emzimbeni ^[5] . Ukuvuthwa komzimba kubalulekile ukugcwalisa uketshezi olulahlekile kusuka kulokho kuhamba amathumbu okuphindaphindiwe.

Ukuphetha ...

Amacala amaningi ohudo ahlala izinsuku ezimbalwa kuphela uma unokudla okufanele futhi unemithi yokuthenga. Kepha, uma umzimba ungalulami ngemuva kwezinsuku ezi-2 noma ezi-3, kufanele uvakashele udokotela ngokushesha.

1. [1]UThielman, N. M., noGuerrant, R. L. (2004). Uhudo oluthathelwanayo olunamandla. I-New England Journal of Medicine, i-350 (1), 38-47.
2. [okubili]URabbani, G. H., Larson, C. P., Islam, R., Saha, U. R., & Kabir, A. (2010). Ukudla okwengezelelwe kukabhanana oluhlaza ekuphathweni kwasekhaya kohudo olubi futhi olude ezinganeni: isilingo esenzelwe umphakathi emaphandleni eBangladesh.Tropical Medicine & International Health, 15 (10), 1132-1139.
3. [3]Macleod, R. J., Hamilton, J. R., & Bennett, H. P. J. (1995). Ukuvimbela uketshezi lwamathumbu ngerayisi.I-Lancet, 346 (8967), 90-92.
4. [4]UKertesz, Z. I., Walker, M. S., & McCay, C. M. (1941). Umphumela wokondla i-apula sauce kuhudo olubangelwa amagundane.I-American Journal of Digestive Diseases, 8 (4), 124-128.
5. [5]UHuang, D. B., Awasthi, M., Le, B. M., Leve, M. E., DuPont, M. W., DuPont, H. L., & Ericsson, C. D. (2004). Indima yokudla ekwelapheni uhudo lwabahambi: isifundo somshayeli.Izifo ezithathelwanayo zemitholampilo, 39 (4), 468-471.
6. [6]UPashapour, N., noLou, S. G. (2006). Ukuhlolwa komphumela weyogathi kuhudo olunzima ezinganeni ezinezinyanga eziyisithupha kuya kweziyi-24 ezibhedlela. I-Turkish Journal of Pediatrics, 48 ​​(2), 115.
7. [7]UNurko, S., García-Aranda, J. A., Fishbein, E., & Pérez-Zúniga, M. I. (1997). Ukusetshenziswa ngempumelelo kokudla okususelwa enkukhu ekwelapheni izingane ezingondlekile kakhulu ezinesifo sohudo esiqhubekayo: Isifundo esizoba khona, esenziwa ngokungahleliwe.IJenali yezingane, 131 (3), 405-412.
8. [8]UMummah, S., Oelrich, B., Hope, J., Vu, Q., noGardner, C. D. (2014). Umphumela wobisi oluhlaza ekungabekezelelaneni kwe-lactose: isifundo esilawulwa ngokungahleliwe somshayeli wezindiza.Izinhlamvu zemithi yomndeni, i-12 (2), i-134-141.
9. [9]UGracey, M., noBurke, V. (1973). Uhudo olwenziwe ngoshukela ezinganeni.Iziguli zezifo ebuntwaneni, 48 (5), 331-336.

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