Okufanele Yidle Uma Unesifo Sohudo

Ukudla Okulula Emgwaqweni Wakho Wokugaya

Ngenkathi usubhekene nesifo sohudo, ungase uzibuze ukuthi iziphi ukudla okulungile okuzobe ziphephile futhi zithuthukise isimiso sokugaya esisenkingeni. Awufuni ukugwema ukudla ngokuphelele, kodwa udinga ukudla okungasiza ekunciphiseni izinto.

Ukudla okuyisisekelo okuyi-BRAT (ubhanana, ilayisi, i-applesauce, kanye ne-toast) akusisona ukudla okukhethwa izinkinga zamathumbu njengoba kunzima kakhulu. Ngaphezu kwalokho, uma uhudo lwakho lubangelwa yisifo sofuba esiswini (IBS), ukudla kwe-BRAT kungase kungabi kuhle (ikakhulukazi i-appleauce).

Uma uhudo lwakho lukhulu noma luhlala izinsuku ezingaphezu kwezinsuku ezimbili, kungase kube isibonakaliso senkinga ebalulekile okufanele ukhulume nomhlinzeki wakho wezempilo mayelana nayo. Nazi ukudla okungaba lula endleleni yakho yokugaya ukudla.

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Ubhanana

Ubhanana buhlambalaza futhi bugawulwa kalula, okwenza kube yinto enhle yokuxazulula isimiso sakho sokugaya ukudla . Njengebhonasi, izinga eliphakeme le-potassium ebhanana lisiza ukufaka esikhundleni se-electrolyte engase ilahlekelwe yizinkinga ezinzima zokuhuda.

Ubhanana bubuye bucebile ku-pectin, i-fibre ehlanganisiwe esiza ukuncibilikisa uketshezi emathunjini futhi ngaleyo ndlela uhambise isitoreji ngokuhamba kahle. Lokhu kungasiza kokubili ekunciphiseni izinga lokuhuda nokunciphisa ukuqothulwa . Yidla ibhanana noma amabili ukusiza ukubuyisela ukulinganisela ohlelweni lwakho lokugaya.

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Ilayisi elimhlophe

Irayisi elimhlophe elimhlophe ligajwa kalula futhi liphakeme kuma-carbohydrate. Ilayisi nayo ibophezela, okusho ukuthi ingasiza ekuqinisekiseni isitifiketi sakho esivulekile . Ngesikhathi unesifo sohudo, sidla ilayisi lakho ngokucacile noma uphekwe ensizeni yenkukhu. Gwema amasoso omisiwe, amafutha, noma ama-milk as azinconywa uma unesifo sohudo.

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Isinkwa esimhlophe, ama-Pancake, noma iPasta

Nakuba ukolweni wonke ngokuvamile ukhetho olunempilo, kungcono ukuthi ungadli isinkwa esimhlophe kanye nezinye izinto ezimbi ezimhlophe njengama-pancake kanye ne-pasta uma ubhekene nesifo sohudo. Isinkwa esimhlophe sinombhalo omncane kakhulu, ngakho kulula ukugaya. Njengoba ungafuni ukuba namafutha amaningi noma ushukela uma unesifo sohudo, hamba lula ebhotela, imajarini, uju, ujamu noma isiraphu. Futhi, gwema imikhiqizo engenashukela esebenzisa ushukela ophuza. Okufanayo nakwe-pasta-i-dab yamafutha omnqumo noma ibhotela kungenzeka kahle, kodwa gwema izinsawo ezivuthayo, amafutha noma ubisi.

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Amazambane ahlambulukile

Amazambane ayindlela enhle yokudla okududuzayo futhi aphezulu e-potassium. Nakuba lezi zikhumba zinomsoco omningi, kufanele uzigweme uma unesifo sohudo, ngakho-ke amazambane ehlutshiwe angcono kakhulu. Steam, microwave, noma ubilise amazambane akho. Usawoti omncane we-flavour kahle, kodwa ugweme ibhotela, i-margarine, u-ukhilimu omuncu noma i-gravy. Inani elikhulu lamafutha namafutha lingacasula isimiso sakho esibucayi futhi sibe negalelo ekukhuleni kwamathumbu emathunjini.

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I-Steamed, Baked, noma i-Broiled Chicken noma i-Lean Meat

Ngenxa yobuningi bayo, inkukhu emhlophe yenyama yenkukhu iyinhlobo elula yokugaya amaprotheni. Lokhu kunikeza indlela ephephile yokuthola ezinye izakhi emzimbeni wakho. Nokho, gcina kulula, futhi ugweme ukufaka amafutha noma ibhotela uma upheka inkukhu. Uma ungenayo isitshalo se-steamer noma ungaqiniseki ngokutshontsha inkukhu ngokuphepha, ungabhaka noma usule inkukhu esikhundleni salokho. Vele uqiniseke ukuthi ukusibeka njalo ngamanzi noma umhluzi wenkukhu, ngakho-ke awumile. Ukunqunywa okunamandla kwe-turkey, inyama yenkomo, ingulube nezinhlanzi nazo ziyamukeleka.

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I-yogurt

Uzofuna ukugwema imikhiqizo yobisi eminingi phakathi neziqephu ezinzima zokuhuda. Noma kunjalo, i-yogurt ayihlukile kule mithetho. Bheka i-yogurt equkethe ama-bacterial culture, noma ikakhulukazi i- Lactobacillus acidophilus ne- Bifidobacterium bifidum . Funda lelebula ngokucophelela bese ukhetha umkhiqizo ongenawo ushukela ophezulu futhi awuqukethe izithako zokufakelwa. Zombili zalezi zingane zingasiza ekwenzeni igesi elidlulele emathunjini kanye nezihlalo ezivulekile. Uma unezinkinga ze-lactose , uzofuna ukufuna izinhlobo zama-lactose.

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Umhluzi wezinkukhu

Ugogo wakho wayenesokudla-inkukhu isobho kuhle kunoma yini wena, kuhlanganise nesifo sohudo. Ukusika isobho kungaba mnandi kakhulu, futhi umhluzi wenkukhu uqukethe izakhi kanye ne-electrolytes ezingasiza ekuthatheleni labo abangase balahlekelwa yizinkinga zakho zokuhuda. Umhluzi ofudumele uzonikeza induduzo encane yesisu sakho esiswini.

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Oatmeal, Farina, noma Cream of Wheat

Lezi zitshalo zokudlela zasekuseni eziduduzayo eziduduzayo ziyizinqumo ezinhle, futhi ungajabulela futhi ama-cornflakes. I-oatmeal ine-fiber ehlungulisiwe, njengoba kungase kunconywe njenge-agent yokukhwehlela esitokisini sakho uma unesifo sohudo. Khumbula ukuthi ufuna ukunciphisa noma yikuphi uketshezi, uju, noma imikhiqizo yobisi ongase ube nayo ngokusanhlamvu okushisayo noma okubandayo. Ungangezela i-banana ku-oatmeal noma i-cereal ukuze uyi-sweeten futhi uzuze nezimfanelo zayo kanye.

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Imifino

Imifino inikeza ukudla okubalulekile futhi kufanele uwafake ekudleni kwakho ngenkathi unesifo sohudo. Kodwa-ke, uzofuna ukuwabalalisa, ukususa imbewu, nokupheka. Amaqathi, ubhontshisi obuluhlaza, ubhontshisi, isikwashi esiphundu, ne-zucchini ehlutshiwe kukhona ukukhetha okuhle. Uma ungazange uzame i-microwaving noma i-steaming izaqathe, uzomangala ukuthi zithandeka kanjani futhi zinambitha kangakanani. Kumele futhi ugweme imifino engabangela igesi noma ilukhuni ukugaya, kufaka phakathi i-broccoli, i-cauliflower, i-pepper, i-peas, imifino eluhlaza kanye nommbila.

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Ama-pretzel ne-Sports Sports

Ulahlekelwa ama-electrolyte (usawoti) uma unesifo sohudo futhi kungasiza ukuwafaka esikhundleni. Ama-pretzels akhiwa ngopuphu omhlophe futhi abhakwa futhi abe nosawoti, ngakho-ke bayisinqumo esihle. Ungasebenzisa iziphuzo zemidlalo ye-electrolyte njengeGatorade.

Lapho Uqala Ukuzwa Kungcono

Ukudla okudliwa yi-bland akuhlinzeki ngokudla okunempilo okwanele ukuba kube nempilo esikhathini eside. Uma uqala ukuzizwa ungcono, futhi isisu sakho siqala ukuhlala phansi, uhlehlisa emuva ohlelweni lokudla olungavinjelwe, ikakhulukazi ujabulela izinhlobo ezihlukahlukene zemifino, izithelo, nezinhlamvu ezigcwele. Ungalali i-pibo e-combo ngokushesha-isimiso sakho sokugaya singadinga isikhathi sokuthola. Esikhundleni salokho, zama izobho, izithelo zemifino, nemifino emhlophe njengenkukhu noma i-turkey.

Izwi elivela

Akuyona into ejabulisayo ukukhuthazelela ukuvunguza kwesinye isikhathi. Ngeziphakamiso zokudla, ungenza izinqumo ezingeke zithuthukise isimiso sakho sokugaya.

Uma uhudo lwakho luhlala izinsuku ezingaphezu kwezinsuku ezimbili, uma unomkhuhlane, ungcwelisiwe, ungazi noma ugaye esitokisini sakho, noma unesihlungu esinzima, bheka udokotela wakho ngokushesha. Uma uthola ukuthi ubhekene nezinkinga eziphindaphindiwe zokuhuda, kungase kubonakale isimo esibucayi okufanele ukhulume nomhlinzeki wakho wezempilo mayelana.

> Imithombo:

> I-MedlinePlus. Uma Unesifo sohudo. https://medlineplus.gov/ency/patientinstructions/000121.htm.

> Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. "Ukusebenza kwesidlo esincane se-FODMAP sokuphatha i-Irritable Bowel Syndrome." Gastroenterology yezokwelapha kanye nokuhlola 2016; 9: 131-142.

> Izikhungo Zikazwelonke Zempilo. Ukudla, Ukudla, nokudla okunomdlavuza wesifo sohudo. https://www.niddk.nih.gov/health-information/digestive-diseases/diarrhea/eating-diet- nutrition.