Okuqukethwe
Ukungakhululeki esiswini yisimo esijwayelene hhayi kuphela kulabo abathanda ukudla ukudla okwehla esiphundu futhi hhayi okunempilo kakhulu, kodwa futhi nakubathandi bokudla nokudla okufanele. Ingcweti yethu, uLyra Gaptykaeva, isazi se-endocrinologist, isazi sokudla, ilungu le-Russian Association of Endocrinologists (RAE) kanye neNational Association of Clinical Nutrition (NACP), uchaza ukuthi kungani lokhu kwenzeka nokuthi ungabhekana kanjani nakho.
Ukhalelani?
"Dokotela, ngikhathazekile ngobuhlungu obuqhubekayo bokuqunjelwa nobuhlungu besisu obukhuphuka ngemuva kokudla," - ngezikhalazo ezinjalo, isigamu esihle sesintu sivame ukubuyela kimi. Okokuqala, akumnandi lapho isisu sigcwele njengebhaluni. Okwesibili, kungenza imisindo ephezulu ongeke ukwazi ukuyilawula njalo. Okwesithathu, kubonakala sengathi unezinyanga ezi-5-6 ukhulelwe, lapho ungasakwazi ukugqoka ingubo noma isiketi sakho osithandayo, futhi ibhulukwe noma ijini kwandisa ukungakhululeki.
Ukwakheka kwamagesi emathunjini kuyindlela ejwayelekile yomzimba. Kodwa ngaphansi kwezimo ezithile, kungahle kube nokuqunjelwa (ukuqunjelwa phansi) - ukwakheka ngokweqile kwamagesi. Ngokuvamile, lokhu kwenzeka lapho kunamaphutha ekudleni nokudla ukudla okuqukethe i-fiber.
I-fibre ibizwa ngokuthi i-fiber yokudla, equkethwe ekudleni. I-fiber nayo ingancibilika noma ingancibiliki emanzini. I-fiber yokudla encibilikiswa ngamanzi inganciphisa isifiso sokudla, inciphise inqubo yokugaya ukudla, inciphise amazinga kashukela ne-cholesterol, kepha kaningi kubangela ukwakheka kwegesi. Imicu enjalo yokudla ayigayeki ngama-enzyme omzimba wethu (izinto zemvelo yamaprotheni elawula zonke izinqubo zamakhemikhali, ziyadingeka ekusebenzeni okujwayelekile komzimba wethu), kepha zisebenza njengendawo yokudla okunomsoco we-microflora ezuzisayo yamathumbu amakhulu . I-microflora emathunjini enempilo yinto ebalulekile empilweni yethu. Ibamba iqhaza kumafutha, usawoti wamanzi usawoti, ekuhlanganisweni kwamavithamini nama-amino acid, kulawula amasosha omzimba, kususe ubuthi.
Ukusetshenziswa okwanele kwe-fiber kusebenza njengokuvikela izifo eziningi, njengokukhuluphala nesifo sikashukela, isifo sokuqina kwemithambo yegazi kanye nomfutho wegazi ophezulu, umdlavuza. Ekulweni nesisindo esiningi, ukufakwa kwefayibha ekudleni kwakho kukuvumela ukuthi uthuthukise ukusebenza kwamathumbu, okugcina kungasebenzeli nje ukuvimbela ukuqunjelwa, kepha futhi kukuvumela ukuthi ujwayeze izinga le-cholesterol noshukela wegazi. Ngokusho kwezazi zokudla okunomsoco, kunconywa ukusebenzisa okungenani i-20-25 g ye-fiber nsuku zonke.
Kungani ukuqunjelwa kwenzeka?
Ukuxazulula ngempumelelo noma iyiphi inkinga, kuyadingeka ukuthonya imbangela yayo, futhi kungabaningi ngokwanda kokwakhiwa kwegesi:
- amaphethini okudla angajwayelekile;
- ukuhlukunyezwa kokudla okunoshukela, okucwengisiswe;
- "Ukufuna" ukudla okuthile;
- ukushintshela ohlotsheni oluthile lokudla, isibonelo, imifino;
- ukuthatha ama-antibiotics noma eminye imithi;
- ukucindezeleka;
- ukuphuza utshwala;
- ukuphazamiseka kokulala nokuphumula;
- i-dysbiosis yamathumbu.
I-dysbiosis yamathumbu (eyaziwa kakhulu ngokuthi i-dysbiosis) yisimo lapho ibhalansi phakathi kwamabhaktheriya anenzuzo kanye ne-pathogenic yomzimba wethu iphazamiseka, okuholela ekwakhiweni kwezifo ezahlukahlukene.
Futhi, lokhu kungakhululeki kungaba yisikhathi sonyaka, kaningi ehlobo, lapho siqala "ukuncika" kwimifino nezithelo ezintsha. Kepha imvamisa lapho umzimba wethu wakha kancane kancane futhi ngemuva kwamasonto e-3-4 ungazizwa umuhle.
Yimiphi imikhiqizo engabangela ukwakheka kwegesi?
Yonke imikhiqizo ingahlukaniswa ngamaqembu ama-4:
- amajikijolo nezithelo;
- imidumba;
- imifino namakhambi;
- ufulawa noswidi.
Iqembu ngalinye lalawa liqukethe imikhiqizo engabangela kokubili ukwakheka kwegesi ngokweqile nokuphakathi. Ukungakhululeki okukhulu kubangelwa ukudla ama-carbohydrate afana namaswidi, amakhekhe, amakhekhe, ukudla okusheshayo. Kungani leli qembu lemikhiqizo esilithanda kakhulu livusa ukwakheka kwegesi?
Ukudla okufulawa noshukela kungukudla okuqukethe inqwaba yama-oligosaccharides (izinhlobo eziyinkimbinkimbi zama-carbohydrate, ngokwesibonelo, i-lactose, i-fructose, i-sucrose). Emathunjini, ahlukaniswe nama-monosaccharides (ama-carbohydrate alula) futhi angene egazini. Ama-enzyme athile adingeka ukwehlukanisa ama-oligosaccharides abe yi-monosaccharides. Uma ukuhlanganiswa kwala ma-enzyme emzimbeni kuphazamisekile, ngokwesibonelo, ngenxa ye-dysbiosis yamathumbu, ukudla ukudla okunothe kuma-carbohydrate kuholela ekwandeni kwegesi.
Esinye isici ukutholakala kwenani elikhulu le-fibre engagayeki ekudleni, ukucubungula okukhona ngama-microorganisms emathunjini amakhulu kuhambisana nokukhula kwegesi. Isibonelo, lapho udla i-rye noma isinkwa sikakolweni, ukwakheka kwegesi kungase kube phezulu kunalapho kufaka phakathi imikhiqizo efana ne-bran noma isinkwa ekudleni, ngoba iqukethe inani elikhulu le-fiber e-insoluble emanzini. Amakhowe aqukethe i-fiber-chitin engagayeki, ngakho-ke emva kwabo, ukungakhululeki emathunjini kungabonakala kakhulu kunokudla ukhukhamba noma i-zucchini. Uma sidla i-watermelon noma i-prunes, ngenxa yokuqukethwe okuphezulu kwe-fiber yokudla, ingozi yokwakheka kwegesi izoba phezulu kunalapho udla ama-raspberries noma ama-strawberries.
Ukuqala kuphi?
Uma kwenzeka ukwakheka kwegesi ngokweqile, okokuqala, kuyadingeka ukuthi ubheke ngokucophelela ukudla kwakho. Izincomo ezilandelayo zingasiza:
- Ukudla kujwayelekile (kunconywa ukuthi udle izikhathi ezintathu ngosuku, uma kunesidingo, ungafaka okulula okungu-3-1)
- Ungakhohlwa ngombuso wokuphuza owenele, ikakhulukazi lapho kufaka phakathi ukudla okunothe ku-fiber ekudleni, ngoba ukungabikho ketshezi ekudleni kungabangela ukuqunjelwa. Kuyadingeka ukuthi uphuze ngokwesidingo, kepha hhayi ngaphansi kwelitha elilodwa lamanzi ahlanzekile ngosuku.
- Ukujwayela ukulala nokuvuka kwamaphethini. Kusho ukuthini? Funda ukulala ngesikhathi esithile kungakadluli u-23: 00-00: amahora angu-00 ebusuku.
- Ngeza ukuzivocavoca umzimba (kunconywa ukuthola okungenani imizuzu engama-30-40 ngosuku ngemidlalo noma omunye umsebenzi we-aerobic).
Yini okufanele uyenze uma, naphezu kwezinguquko ekudleni nasendleleni yokuphila, izikhalazo ziqhubeka?
Ungayeka ukudla okuthandayo noma usebenzise izidakamizwa ezinciphisa ukwakheka kwegesi. Ekhemisi kunezindlela eziningi ezinjalo, enye yezindlela zazo ukunciphisa ukucindezela komphezulu wegesi (amabhamuza egesi aqhuma emathunjini, ukukhululeka kwenzeka). Izidakamizwa ezinjalo azithinti imbangela ngqo, kepha zisusa kuphela ukungakhululeki lapho sekwenzekile.
Futhi kungenzeka yini ukuvimbela ukwakheka kwegesi, kunokulwa nayo, futhi ngasikhathi sinye ungazikhawuleli ekukhetheni izitsha? Ngalezi zinhloso, izazi zokudla zincoma i-enzyme alpha-galactosidase. Le yi-enzyme esiza ukwehlisa ama-oligosaccharides abe yi-monosaccharides ngisho nangesikhathi sokugaya emathunjini amancane, ngaleyo ndlela kuvimbele inqubo yokwakheka kwegesi emathunjini amakhulu. Lo mkhiqizo ungasetshenziswa njengesengezo ekudleni lapho udla ukudla okubangela ukuqumba. *
Ngaphambi kokusetshenziswa, kunconywa ukuxhumana nodokotela. Yiba nempilo!
*Imikhiqizo eyenza igesi: imifino (i-artichoke, amakhowe, ukholifulawa, amahlumela kabhontshisi, upelepele omnandi, iklabishi laseShayina, izaqathe, iklabishi, ukhukhamba, isitshalo seqanda, ubhontshisi oluhlaza, ulethisi, ithanga, amazambane, isithombo, ukhula lwasolwandle (nori), isipinashi, utamatisi , i-turnips, i-zucchini), izithelo (ama-apula, amabhilikosi, amajikijolo, izithelo ezisemathinini, izithelo ezomisiwe, amakhiwane, umango, ama-nectarine, i-papaya, amapentshisi, amapheya, ama-plums, ama-persimmons, ama-prunes, ikhabe, ubhanana, ama-blueberries, amakhabe, ama-cranberries, amagilebhisi, kiwi, ulamula, umcako, Mandarin, orange, passion izithelo, uphayinaphu, raspberries, sitrobheni, tangerines), okusanhlamvu (ukolweni, ibhali, rye, okusanhlamvu, ummbila, oats, okusanhlamvu, chips, pancake, pasta, noodle, pretzels, ama-waffles, okusanhlamvu kwe-oatmeal, i-oat bran, i-popcorn, i-quinoa, irayisi, i-rice bran), i-legumes (ubhontshisi wesoya, imikhiqizo ye-soy (ubisi lwesoya, i-tofu), zonke izinhlobo zikabhontshisi, uphizi, ama-cashews, i-bulgur, i-lentils, i-miso, i-pistachios), amakhambi (i-chicory, i-artichoke, zonke izinhlobo zamasaladi, u-anyanisi, u-garlic, izaqathe, i-parsley, i-sorrel, isilimo esidliwayo esinamagatsha anamanzi, isipinashi, imifino yedandelion, i-asparagus), imikhiqizo yokubhaka (isinkwa sikafulawa we-rye, isinkwa se-borodino, isinkwa sokusanhlamvu, isinkwa sikakolweni, i-rye bran, i-wheat bran, isinkwa).