Ukugcina idayari yokudla kungaba yindlela ewusizo kakhulu ekuboneni ukuthi unomsebenzi wokudla noma uhlobo lokudla. Ungakhetha ukusebenzisa idayari yokudla ukuze ubone izimbangela zezimpawu zokungenwa okungafunwa, ezifana nalabo abonakala emzimbeni wesifo sofuba (IBS) , noma ukuhlola ukuthi ukudla okuthile kubangela izimpawu kwezinye izingxenye zomzimba.
Nakuba ukudla kweqiniso okweqiniso kungavamile, kunokuqwashisa okuqhubekayo ngendima yokubekezelelana kokudla noma ukukhathazeka kokudla ekubambeni izimpawu ezivela ezinkingeni ezingapheli nezinye izinkinga zempilo. Inzuzo yokugcina idayari yokudla yukuthi ikusiza ukuba ubone ukuthi yikuphi ukudla okungakunzima kuwe, nokukubona kwezinye izici empilweni yakho noma kwendawo yakho engase ibe negalelo kumpawu zakho ezingadingeki. Ukudayiswa kokudla nakho kungasiza ukuqinisekisa ukuthi awuvimbeli ukudla okuthile noma amakilasi okudla ngokungadingekile.
Ukudayiswa kokudla nakho kuyithuluzi elibalulekile uma udla ekuqedeni .
Indlela Yokugcina Idayari Yokudla
1. Thola i-Notebook
Nakuba kunezinhlelo zokusebenza zedayari / zokubhala ezitholakalayo kumadivayisi wakho weselula, ngikholelwa ukuthi lokhu kungenye yalezi zimo lapho inqubo yokubhala ipeni elidala kanye nephepha kungaba ngcono kakhulu. Konke okudingayo i-notebook encane kanye nopeni ongakugcina ngaso sonke isikhathi.
Phezulu kwekhasi ngalinye, bhala okulandelayo okulandelayo:
- Isikhathi
- Izimpawu
- Eaten yokudla (uma ikhona)
- Ezinye Izinto
2. Gcwalisa ama-Blanks
Ngemuva kokudla okulodwa, gcwalisa amakholomu afanelekile. Njengoba ubhala izibonakaliso zakho, qinisa ukuqina kwabo esikalini sika-1 kuya ku-10. Ikholomu ethi "Ezinye Izinto" ukurekhoda izinto ezinjengokucindezeleka noma ukucasuka ngokomzwelo okungase kube negalelo ekuboniseni izimpawu zakho.
3. Funa Amaphethini
Ekupheleni kwesonto ngalinye, bheka noma yimaphi amaphethini noma izimbangela zokudla ezikhona. Isihloko sokubukeza ku -Journal of the American Dietetic Association sibonisa ukudla okunenkinga njengokubonakala sengathi kubangela izimpawu zingakapheli izinsuku ezintathu okungenani izikhathi ezintathu ezihlukene.
4. Zama Ukudla Ukuqeda
Uma usuqedile ukudla okungenzeka kunenkinga, landela ukudla kokuqeda isikhathi okungenani amasonto amabili. Phakathi nalesi sikhathi sokuhlola, hlola ukuthi ukubhujiswa kunomphumela owusizo ezimpawu zakho. Uma kungenjalo, kancane kancane ungenisa kabusha ukudla futhi uphinde uhlole umphumela ezinkomba zakho. Le nqubo ingase ibonakale sengathi kuthatha isikhathi eside, kodwa kungenzeka ukuthi ubhekene ne-IBS yakho noma ezinye izimpawu ezingapheli isikhathi eside!
Amathiphu okuphumelela
Hlela udle ukudla okuncane, okudla njalo, ukuze unciphise imiphumela ye- reflex ye- gastrocolic yomzimba wakho ohlelweni lwakho lokugaya . Lesi sici sivuselela izinqamuzana ze-colon. Uma sidla ukudla okukhulu noma okunomsoco, imiphumela yalesi sigxili siyancipha, futhi ngaleyo ndlela ingabangela ukuguqulwa kokugaya ukudla kungakhathaliseki ukuthi kudliwe ukudla okukhethekile.
Bheka amaphethini ngokwezinga lakho lokucindezeleka kanye nezimpawu zakho. Uma ubona ubudlelwane, zifundise amanye amakhono okuphumula ukuze usize uthule uhlelo lwakho.
Izinhlobo Zokudla Ukuqeda
Ngaphezu kokuzama ukudla kokuqeda uhlobo olulodwa lokudla, kunezinye izindlela ezengeziwe:
Hamba Ukuqedwa kokudla
Kule ndlela, uzoqeda ukudla okuvame ukuhlanganiswa nokuzwela kokudla isikhathi semasonto amane kuya kwangu-8. Uma isikhathi sokuqeda sesiphelile, uzophinde uvuselele kancane kancane iqembu ngalinye lokudla, ngokuhlelekile, esisodwa ngesikhathi sokuhlola nganoma yimiphi izimpawu ezingadingeki. Le ndlela ingase ibe usizo uma ubhekene nezinkinga ezingapheli ngokugaya, ubuhlungu bomzimba, ikhanda, namandla, okungazange kubonakale imbangela yangempela.
Ukudla okuvame ukuqedwa kule ndlela yokudla kungatholakala esihlokweni esilandelayo:
Isidlo se-Low-FODMAP
Ukudla okuphansi-kwe-FODMAP kuyisidlo sokuqeda esetshenziswa ukuphatha izimpawu ze-IBS. Kuhilela ekuqedeni ukudla okuqukethe ama- FODMAP , ama-carbohydrates aboniswe ukuthi abe negalelo ezinkomba ze-IBS. Esikhathini sokuqala sokudla, uzobe uqeda konke ukudla okuphezulu-FODMAP ekudleni kwakho. Lesi sigaba sokuqeda kufanele sigcine amasonto amabili kuya kwangu-8. Ekupheleni kwesigaba sokuqeda, uzobuyisela kancane kancane ukudla okune-FODMAP ekudleni kwakho, ngesikhathi esisodwa ukuhlola ikhono lakho lokubekezelela uhlobo olulodwa lwe-FODMAP. Umgomo wesidlo se-FODMAP ophansi ukudla ngokubanzi ububanzi bokudla ngangokunokwenzeka ngaphandle kokubhekana nokucindezeleka kokugaya ukudla.
Imithombo:
I-Heizer, W., Southern, S. & McGovern, S. "Indima Yokudla Embonisweni Ye-Irritable Bowel Syndrome Kubantu Abadala: Ukubukeza Okulandelanayo" I-Journal of the American Dietetic Association 2009 109: 1204-1214.
Whorwell, P. "Izinkinga Zesidlo Se-Irritable Bowel Syndrome (IBS)" I- Digestive Health Matters 2007 16: 6-7.