Ukutya okugaywa lula

Ngokuqhushumba kobushushu behlobo, abanye abantu banokufumana iingxaki zempilo yokwetyisa. Ubudlelwane phakathi kweqondo lokushisa ngaphandle kunye nobushushu emzimbeni buguqulela kwinkqubo yokugaya. Njengoko ubushushu bunyuka, bunokwenza inkqubo yokwetyisa ithobe isantya kwaye ibe buthathaka uzive udumbile, unesicaphucaphu, kwaye udiniwe. Ulungelelwaniso lomzimba lusenokubonakala lungasebenzi ngenxa yokuba umzimba wehlisa ubushushu bangaphakathi ukuze uzikhusele. Umntu ngamnye kufuneka alumke angazithwalisi ngokutya okungafanelekanga. Enye indlela yokuphepha iingxaki kunye nokugcina ukwetyisa kusebenza ngokutyibilikayo kukutya okulula, ukutya ukutya okuncinci kwisidlo ngasinye, nokutya ukutya okucoleka lula. Ukwenza oku kuya kuvumela umzimba ukuba uzive upholile, kwaye ugcine uphaphile kunye namandla kulo lonke usuku olushushu.

Ukutya okugaywa lula

Imiba yempilo enxulumene nobushushu inokubandakanya:

• Ukuphelelwa kwesidlo
• Ukuguquka
• Ukwakhiwa kweAcid
• Intlungu zesisu
• Ukutyunjwa
• IGastroenteritis
• Uhudo
• I-irritable bowel syndrome (IBS)
• emzimbeni
• Ukudinwa kobushushu
• Stroke

Injongo asikokuyeka ukutya kodwa kukutya ukutya okuqhelekileyo, okuncinci nokutyekayo ngokulula. Ukutya okuphantsi kwefayibha kudla ngokuba lula ukwetyiswa kwaye kunokunceda umzimba uzive ngcono.

IRic White

• Irayisi emhlophe iphantsi kwamafutha kunye nefayibha, iyenza ibe lula esiswini kwaye kulula ukuyicola.
• Ayidibanisi nayo nayiphi na imiba yesisu kwaye ithathwa njenge isitashi esikhuselekileyo kuba ngumthombo olula wecarbohydrates onika amandla ngoko nangoko.
• Ukuze wetyise irayisi ngokulula ngakumbi, yitye yodwa okanye uyidibanise nokutya okunamafutha aphantsi.
• Ukutya okuthile okunamafutha amaninzi, njengeoyile yemifuno, kunokuthatha ixesha elide ukwetyiswa kwaye kunokubangela ukungakhululeki.
• I-1/2 indebe yerayisi ephekiweyo emhlophe:
• 210 calories
• Iiprotheni ezingama-4g
• 0g amafutha
• 49g iicarbohydrates
• 1g ifayibha

iibhanana

• Iibhanana ezivuthiweyo sisiqhamo esityekayo ngokulula esiqulethe kuphela isixa esiphakathi sefiber.
• Ziyayanyaniswa nokuphuculwa kokuqunjelwa kunye nesifo sohudo,
• Abantu abanemiba eyahlukeneyo yokwetyisa banokufumana isiqabu xa befaka iibhanana kwizidlo zabo.
• Ukupheka iibhanana kuzenza kube lula ukucoleka njengoko kwenza izondlo ezithile zifunxe lula.
• Qinisekisa ukuba iibhanana zivuthwe ngokwaneleyo.
• Iibhanana ezingekavuthwa kunokuba nzima kakhulu ukwetyisa.
• Ibhanana enye ephakathi ekrwada/evuthiweyo:
• 105 calories
• Iiprotheni ezingama-1.3g
• 0.4g amafutha
• 27g iicarbohydrates
• 3g ifayibha

I-Applesauce

• Nangona yenziwe ngama-apile, i-appleauce iphantsi kwi-fiber kunye nomthombo omkhulu we-vitamin C.
• Iziqhamo eziphekiweyo, ezinkonkxiweyo, okanye ezicutshungulweyo zithande ukuba ngaphantsi kwifiber kwaye kulula ukugaywa.
• I-Applesauce iyacetyiswa ukuthomalalisa izigulo ezinxulumene nesisu ezifana nokuqunjelwa, urhudo, kunye gastroparesis.
• I-4-ounce yokuphakelwa kwe-appleauce:
• 90 calories
• Iiprotheni ezingama-0g
• 0g amafutha
• 22g iicarbohydrates
• 2g ifayibha

Isonka esimhlophe

• Isonka esimhlophe esilula sisezantsi kwifayibha kwaye kulula ukwetyiswa kunesonka esenziwe ngesonka sengqolowa.
• Ihlala iqiniswa ngezondlo ezibandakanya i-folic acid, iivithamini B, i-vitamin D3, kunye nokunye.
• Zama i-toast elula kwisidlo sakusasa
• ukusebenzisa ukuzaliswa kwamafutha aphantsi kwisandwich etyiwa lula ngesidlo sasemini okanye isidlo sangokuhlwa.
• Izilayi ezi-2 zezonka ezimhlophe:
• 150 calories
• Iiprotheni ezingama-4g
• 28g iicarbohydrates
• 2g amafutha
• 1g ifayibha

Inkukhu kunye neTurkey

• Iiprotheyini ezibhityileyo ezinamafutha aphantsi njengebele lenkukhu kunye neturkey kulula ukwetyisa.
• Abantu abanengxaki yokwetyisa bayacetyiswa ukuba batye iprotheyini ebhityileyo ngaphezulu kwenyama ebomvu etyebileyo.
• I-3-ounce yokuphakelwa kwebele lenkukhu elingenalusu, elingenamathambo:
• 128 calories
• Iiprotheni ezingama-26g
• 2.7g amafutha
• 0g iicarbohydrates
• 0g ifayibha

Iipatata ezinomsoco

• Iitapile eziphekiweyo ze zonke iintlobo yimizekelo yokugaywa lula ukutya.
• Iitapile eziswiti zithambile kwindlela yokugaya ngenxa yokuba zininzi ifayibha ezinganyibilikiyo, ezikhawulezisa ukugaywa kwaye zonyuse rhoqo.
• Ukwenza iifatata zibe lula ukugaywa, susa izikhumba kwaye udibanise ngaphakathi.
• Ukususa ulusu kunciphisa isiqulatho sefiber, kwaye ukusidibanisa kwenza kube lula ukwetyisa.
• Ibhatata e-1 ephakathi iphekwe yaxotyulwa:
• 135 calories
• Iiprotheni ezingama-3g
• 0.2g amafutha
• 31g iicarbohydrates
• 5g ifayibha

Ezinye izindululo ezinokunceda ukukhuthaza ukwetyisa ziquka ukusela amanzi amaninzi, ukulala kakhulu, ukunciphisa amanqanaba oxinzelelo, kunye nokwenza umthambo.

---

Ukutya Okuphilisayo

---

Ucaphulo

Howard, uSally, kunye noGeetanjali Krishna. "Indlela imozulu eshushu ebulala ngayo: ukunyuka kweengozi zempilo yoluntu zobushushu obugqithisileyo." BMJ (uphando lwezonyango) vol. 378 o1741. 14 Jul. 2022, doi:10.1136/bmj.o1741

Kong, Fanbin, et al. "Utshintsho olubonakalayo kwirayisi emhlophe kunye nemdaka ngexesha lokugaywa kwesisu." Ijenali yenzululwazi yokutya vol. 76,6 (2011): E450-7. doi:10.1111/j.1750-3841.2011.02271.x

Nguyen, Hoang Chinh et al. "Ii-Bioactive Compounds, Antioxidants, kunye neeNzuzo zeMpilo zamagqabi ePotato aswiti." Iimolekyuli (Basel, Switzerland) vol. 26,7 1820. 24 Mar. 2021, doi: 10.3390 / iimolekyuli26071820

Remes-Troche, uJosé María. "Kushushu kakhulu" okanye "kubanda kakhulu": iziphumo zobushushu bokutya ekusebenzeni kwesisu. Izifo zokwetyisa kunye nenzululwazi vol. 58,9 (2013): 2439-40. doi:10.1007/s10620-013-2789-4

USalfi, uSalvatore F, noKaryn Holt. "Indima yeprobiotics kulawulo lohudo." Inkqubo yokonga egcweleyo vol. 26,3 (2012): 142-9. doi:10.1097/HNP.0b013e31824ef5a3

Singh, Balwinder, et al. "Iikhompawundi zeBioactive kwibhanana kunye nezibonelelo zempilo ezinxulumene nazo - Uphononongo." I-Chemistry yokutya vol. 206 (2016): 1-11. doi:10.1016/j.foodchem.2016.03.033