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Ukutya okufanelekileyo kweemeko ezili-15 eziqhelekileyo zempilo

Ukutya okufanelekileyo kweemeko ezili-15 eziqhelekileyo zempiloImpilo-ntle

Uyazi ukuba utya ntoni-kwaye kaninzi, yintoni oyenzayo sukuyenza -Unefuthe ngqo kwimpilo yakho yonke kunye nokuba sempilweni. Kodwa kuthiwani malunga neemeko ezithile zempilo… zinokulawulwa ngcono xa ulandela isicwangciso sokutya?

Uyabheja! Iimeko ezininzi zempilo ezinganyangekiyo zinokuphuculwa kakhulu kukutya, ngokudityaniswa kokutya okufanelekileyo kunciphisa iimpawu ezibangelwa ziingxaki zokuzala, zentliziyo, zesisu, kunye neenkqubo ze-endocrine, phakathi kwabanye.



Ukuba unenye yezi meko zilandelayo, kunokuba kufanelekile ukwamkela indlela eyahlukileyo yokutya kunye nesondlo ukwandisa impilo yakho. Nazi iindlela zokutya ezifanelekileyo kwezili-15 zempilo eziqhelekileyo ezichaphazela amaMelika ngo-2021.



1. Okona kutya kulungileyo kwi-IBS

Ukudumba kwamathumbu esifo kuchaphazela malunga Abantu abazizigidi ezingama-25 ukuya kuma-45 eMelika kwaye inokubonisa njengayo yonke into ukusuka kurhudo kunye nokuxinana ukuya ekuqunjelweni nasekucatsheni.

Ezantsi IFODMAP ukutya ihlala icetyiswa kubantu abane-IBS, ngokwe IAshkan Farhadi , MD, i-gastroenterologist kwiSikhumbuzo seZiko loNyango lase-Orange Coast e-California. I-FODMAP imele ii-oligosaccharides ezinokubila, ii-disaccharides, ii-monosaccharides kunye neepolols; zii-carbs (iswekile) ezimfutshane ezithi zifunxe kakubi amathumbu amancinci. Abanye abantu bafumana uxinzelelo lokugaya emva kokutya, ke ukutya ukutya okuncinci kwe-FODMAP kunokunceda-kodwa akukho ngaphandle kweengxaki zayo.



Inceda iqela elilungileyo lezigulana, kodwa lithintele kakhulu kwaye phantse yonke into ephantsi kwelanga ifakiwe [njengokutya ekufuneka kuthintelwe], nto leyo eyenza ukuba kube nzima ukufaka isicelo, utshilo uGqirha Farhadi.

Endaweni yokuzama ukulandela ukutya okuphantsi kwe-FODMAP ukuya kwi-T yexesha elide, uGqirha Farhadi ucebisa ukuba usebenzise uluhlu lokutya ukuze uchonge izinto zakho ezibangela-kude kwaye kude kube yeyona nto iluncedo umntu ophila ne-IBS anokuyenza, kuba okunye ukutya Izinto ezibangela ezinye izigulana kodwa hayi ezinye (kwaye nokubangela ukutya kunokuba kungabikho mda ngalo lonke ixesha).

Kubalulekile ukuqonda indlela yesiqhelo kunye nendlela osebenza ngayo umzimba wakho, kwaye ukhethe ukutya okufanelekileyo kwamaxesha afanelekileyo, utshilo uGqirha Farhadi. Isoda inokuba yeyona nto inamandla yomntu omnye, kodwa kwabanye abantu inokunceda ekucoleni ukutya-ke ingcebiso yokuba isoda ayilunganga [kubantu abane-IBS] ayisiyo ingcebiso elungileyo.



Ezinxulumene: Izidlo ezi-3 ezilungileyo ze-IBS

2. Okona kutya kutya kutya kunamafutha

Isifo sesibindi esinamafutha sisizathu esibangela ukusilela kwesibindi kwaye, nangona sisoloko sibangelwa kukusela utywala, akusoloko kunjalo.

UKUYA ikhalori esezantsi, ukutya okunamafutha asezantsi, inokukunceda ususe amanye amafutha afakwa kwisibindi ngokulahla ubunzima-nokuba uyintoni unobangela. Zama ukugxila ekutyeni imifuno enamagqabi amaninzi, iinkozo ezipheleleyo, amandongomane kunye nembewu, kunye namafutha asempilweni — oku kutya kunokunciphisa amafutha. Sebenzisa inyama esikiweyo nenyama, hayi amanqatha. Okokugqibela, thintela utywala, kodwa hayi i-caffeine; ezinye izifundo zibonisa ukuba ukusela i-caffeine kunokunciphisa umngcipheko we-fibrosis yesibindi kunye ne-cirrhosis .



3. Okona kutya kokonyusa uxinzelelo lwegazi

Ukutya kwe-DASH kuyacetyiswa ukuba ungomnye we I-30% yabantu abadala baseMelika ngoxinzelelo lwegazi oluphezulu, utsho uAmy Gorin, MS, RDN, esekwe kwisityalo Ingcali yokutya kunye nomnini wokutya okusekwe kwizityalo eStamford, CT. IDASH imele iindlela zokutya zokumisa uxinzelelo lwegazi.

Iphuhliswe liZiko leSizwe lezeMpilo (i-NIH) kwii-1990s, uGorin uthi icebo ligxile ekunciphiseni umxholo we-sodium ekutyeni kunye nokutya ukutya okupheleleyo okufana neenkozo, iziqhamo kunye nemifuno, ubisi, inyama engenamafutha, amandongomane nembewu, iimbotyi , Amafutha asempilweni, kunye neeoyile: Isicwangciso sokutya sisekwe kuphando olubonisa ukuba ukutya kunokunceda ukuthoba uxinzelelo lwegazi, kuncede ukuphucula amanqanaba e-cholesterol, kunye nokunciphisa umngcipheko wesifo sentliziyo.



Ezinxulumene: Indlela yokunciphisa uxinzelelo lwegazi ngokwemvelo

4. Okona kutya kulungileyo kwi-PCOS

Akukho ndlela yokutya ephucula iimpawu ze-polycystic ovarian syndrome , okanye iPCOS, kodwa kulungile ukubeka esweni isixa kunye nomgangatho weecarbs zakho, ngokukaDanielle McAvoy, MSPH, RD, umphathi omkhulu wesondlo kunye nemveliso yezolimo Ukutya kwendawo .



Eyona njongo iphambili yokutya kwi-PCOS kukulawula amanqanaba e-insulin, ke ukutya kufuneka kube kumodareyitha kwii-carbs ezinzima ezifana nerayisi emdaka, iquinoa, ne-oats, uyacacisa. Iicarbohydrate ezilula ezinje ngesonka esimhlophe, irayisi emhlophe, iitapile, kunye nejusi kufuneka zithintelwe, njengoko zikhawuleza zikhuphe iswekile yegazi kwaye zibangele ukukhutshwa kwe-insulin.

USherry Ross , MD, i-OB-GYN kunye neNgcali yezeMpilo yaBasetyhini e-Providence Saint John's Health Centre, iyavuma, icebisa ukuba abasetyhini abane-PCOS banciphise ii-carbs kunye neeswekile, kunye nokutya okucutshungulwayo, utywala, kunye nokutya okunamafutha ukunqanda ukudumba.



Ezinxulumene: Unyango olusebenzayo lwe-PCOS 5

5. Ukutya okusemgangathweni kwimpilo yentliziyo, kuquka ne-PVCs

Ukuba ufunyaniswe unesifo se-ventricular contractions ngaphambi kwexesha (i-PVCs), kubalulekile ukuba utye ukutya okomeleza impilo yentliziyo yakho. Ngelixa le yimeko eqhelekileyo, xa idityaniswe nesondlo esibi inakho wandise umngcipheko wesifo sentliziyo okanye wenze buthathaka izihlunu zentliziyo yakho .

Kwimpilo yentliziyo iyonke, Umbutho wentliziyo yaseMelika icebisa ukuba utye ngendlela izondlo kunye noosozidlo abadla ngokukuxelela ukuba: Ukugxininisa ukutya okucocekileyo, okupheleleyo kunye nokunciphisa ukutya okucutshungulweyo, isodiyam, inyama ebomvu, iswekile kunye notywala . Ukutya kwe-DASH kubandakanya le ndlela yokutya, ke ukuba sele uyilandela ukuba noxinzelelo lwegazi, ulungile.

Into yokugqibela ekufuneka uyiqaphele malunga ne-PVCs yile Olunye uphando lubonisa amanqanaba asezantsi e-electrolyte ukuba abe ngumngcipheko , ngakumbi ukuba uswele i-magnesium okanye i-potassium. Unokongeza ezinye zezi zondlo kukutya kwakho ngokutya iibhanana ezininzi, isipinatshi, ibroccoli, imifuno enamagqabi, amandongomane, kunye nemidumba (yonke iDASH iyahambelana!).

Ezinxulumene: Ukutya okusemgangathweni kwimpilo yentliziyo

6. Okona kutya kutyiwa sisifo seswekile (isifo seswekile, Uhlobo 1 kunye nohlobo 2)

Ukutya kweMeditera sesinye sezona ndlela zokutya zilungileyo onokuzilandela, nokuba ukhe waphila neswekile ubomi bakho bonke okanye usaqala nje ukubeka esweni amanqanaba eswekile yegazi ngenxa yokuba umboneleli wakho wezempilo ekuxelele ukuba unesifo seswekile, utsho uMcAvoy. Kungenxa yokuba ijolise ekubeni nobunzima bomzimba obunempilo kunye nokumodareyitha ukuziqhelanisa.

Ayikwenzi oku ngokuthintela naliphi na iqela lokutya, kodwa ngokugxininisa ukutya okupheleleyo endaweni yokutya okusetyenzisiweyo okanye okukhawulezayo.

Ukutya kweMedithera kusekwe kakhulu kwizityalo, kunye nesiseko semifuno, iziqhamo, ukutya okuziinkozo, iimbotyi, amandongomane nembewu, ucacisa uMcAvoy. Amanani aphakathi okutya kwaselwandle, iinkukhu, ubisi kunye newayini ziyakhuthazwa, ngelixa inyama ebomvu inqongophele.

Uninzi lophando kwisidlo seMeditrerean lubandakanya udidi 2 lweswekile; umzekelo, a Uphengululo luka2011 lwezifundo ipapashwe kwi Isifo seswekile ifumanise ukuba ukutya kweMediterrean kunciphise i-glucose yokuzila kunye namanqanaba e-A1C abathathi-nxaxheba kwizifundo ezili-17 ezihlalutyiweyo, bebetha iziphumo zokutya okunamafutha asezantsi kwizifundo ezininzi.

Ezinxulumene: Ngaba ungasibuyisa umva isifo seswekile?

7. Okona kutya kulungileyo kwihypothyroidism

Akukho lunyango lokutya kwi-hypothyroidism, njenge-PCOS (enye imeko enxulumene nehomoni). Kufuneka ilawulwe ngamayeza, ngesiqhelo, kodwa ukutya kunye nokuphepha ukutya okufanelekileyo ngokuqinisekileyo kunokunciphisa iimpawu. Ngenxa yokuba i-hypothyroidism inokucothisa imetabolism yakho, kuya kufuneka ukhumbule ukungatyi ukutya okuninzi okugqityiweyo , ezihlala ziphezulu kumanqatha nakwiikhalori kodwa azikugcwalisi ngokunjalo (eziya kuthi zisebenzise iikhalori ezininzi).

Kubalulekile ukuba abantu abane-hypothyroidism bafumane ngokwaneleyo i-iodine kunye ne-selenium, kodwa ukutya kwakho kufuneka kujongwe ngumboneleli wakho wezempilo; ayinguye wonke umntu one-hypothyroidism osweleyo kwezi zinongo, kwaye ukungenisa kakhulu kunokubangela umonakalo. Kuya kufuneka ukuba unciphise ukutya okwaziwa njenge goitrogens , ezinokuthi ziphazamise umsebenzi we-thyroid. Oku kubandakanya iimveliso zesoya kunye neze-tofu, imifuno enqatyisiweyo, kunye nokutya okunesitatshi esiphezulu.

Ezinxulumene: Unyango lwe-iodine yokutya

8. Okona kutya kulungileyo ukunciphisa umzimba

Ukutya kweMediterreane isebenza kakuhle ekwehliseni ubunzima, ukongeza ekubeni kukutya okufanelekileyo kubantu abalawula isifo seswekile, utshilo uGorin. Ngokugxininisa kwayo kwimifuno, iziqhamo, iintlanzi, ioyile ye-olive, amandongomane, iimbotyi, iimbotyi-kunye nesibonelelo esincinci sokutya okonwaba njengewayini ebomvu kunye nobisi-UGorin ucebisa ukuba kulandelwe esi sicwangciso sokutya ukuze ufumane zonke izondlo ozifunayo ngaphandle kwazo zonke izinto ezongeziweyo .

Isebenza kakuhle kangakanani? Inye enkulu, Uphando lweminyaka eli-12 olupapashwe kwi-2018 phakathi Iswekile yesondlo bafumanise ukuba abantu ababambelele ngokusondeleyo kukutya abalahlekanga kuphela ubunzima, kodwa babesemngciphekweni ophantsi wokuphucula ukutyeba kwixesha elizayo.

9. Okona kutya kulungileyo kwi-cholesterol ephezulu

Ikholesterol kunye noxinzelelo lwegazi zihlala zihamba kunye ukugcina impilo yentliziyo yakho, kwaye izindululo zokutya ziyafana zombini. Kodwa apho ukutya koxinzelelo lwegazi kugxile kwisodiyam, Ukutya okune-cholesterol kugxila kumafutha .

I-cholesterol oyityayo ayinyusi i-cholesterol emzimbeni wakho, [zi] zihlutha kwaye uthumele amafutha [uyatya], uthiU-Lainey Younkin, MS, RD, isisindo sokunciphisa umzimba kwi-dietitian kwi U-Lainey Younkin Isondlo .

Oko akuthethi ukuba kufuneka usike onke amanqatha-amanye alungile kuwe! Kodwa kuya kufuneka unciphise ukutyiwa kwenyama ebomvu neyenziweyo, utshilo u-Younkin, endaweni ye-omega-3 fatty acids protein ezinje nge salmon okanye albacore tuna. Kuya kufuneka ujolise kwimithombo yefayibha enyibilikayo, njenge-oatmeal, iziqhamo, imifuno, nerhasi, ethi u-Younkin inokunceda ukuthoba i-cholesterol ye-LDL (uhlobo olubi).

Ezinxulumene: Ukhetho lwe-4 oluphezulu lwe-triglycerides

10. Ukutya okusemgangathweni kwesifo sikaHashimoto

Ngaba ucinga ukuba isifo sikaHashimoto sinqabile? Cinga kwakhona: Yeyona nto ixhaphakileyo yesifo se-thyroid e-U.S., Echaphazela malunga 5 kubantu abangama-100 , kwi-NIH nganye. Ke yinto elungileyo ukulandela Ukutya okuzenzekelayo komgaqo (AIP) Unokunceda ukulawula iimpawu kubantu abanesifo sikaHashimoto.

I-AIP ishenxisa ukutya okuchaphazelayo okunokubangela ukuvuvukala kwenkqubo okubangelwa zizifo ezizimele, utshilo uMcAvoy, ocebisa ukuba abantu baqale basuse iinkozo, iimbotyi, ubisi, i-nightshades, amandongomane nembewu, amaqanda, ioyile ecoliweyo kunye noshukela, ikofu kunye notywala ekudleni kwabo . Ukusuka apho, unokongeza kancinci oku kutya ngaphakathi njengoko usebenza ukumisela ukuba yeyiphi, ukuba ikho, enegalelo kukudumba kwakho.

11. Okona kutya kutya kuhle

Musa ukuwa kwinkolelo yokuba into oyityayo ayinampembelelo kwimpilo yakho yokuzala; ngokukaGqirha Ross, nokuba utshintsho olulula kwindlela otya ngayo lunokuba nefuthe, ngakumbi xa kufikwa kwinto ephazamisa umzimba wakho njengokuyeka ukuya exesheni.

Xa i-estrogen iphantsi, inefuthe elibi kwimetabolism kwaye inokukhokelela ekuzuzeni ubunzima, utshilo uGqirha Ross.

Ukongeza ekusebenziseni iikhalori ezingaphantsi ngokubanzi , Ugqirha Ross ucebisa ukuba utye imveliso yobisi eninzi kwimpilo yethambo kunye nokutya kwe-phytoestrogen enjenge-soy ukwandisa amanqanaba e-estrogen; Okwangoku, kuya kufuneka uphephe ukutya okucutshungulweyo, iswekile, utywala, icaffeine, kunye nokutya okunezipayisi, okunokubangela uxinzelelo kunye nokutsha kubasetyhini abathile.

12. Ukutya okufanelekileyo kwe-diverticulitis

Ukuba uye wafumanisa ukuba unayo ukuphambuka , Mhlawumbi uye waxwayiswa ukuba uphephe ukutya okunokuba yingxaki ukuze kungabanjiswa ezipokothweni zamathumbu akho kwaye kubangele usulelo okanye ukudumba.

Kodwa uGqirha Farhadi uthi uninzi lwezo zithintelo aludingeki, kwaye konke okufuneka ukwenze kukulandela umthetho omnye olula: kuphephe ukutya nantoni na elingana nesikhonkwane somnwe wakho obomvana (ukuvulwa kwe-diverticulum kubungakanani obufanayo!).

Ukuba kukho into encinci kunale, iya kuphuma ngokulula [ngamathumbu], kwaye ukuba kukho into enkulu kunale, ayinakubambeka apho], uyacacisa. Ukuba yinto elingana ncam nenzipho yakho epinki, usengxakini.

Kuthetha ntoni oku ngokubonakalayo? Libala ukuphepha amaqunube kuba zineembewu — ezo zincinci kakhulu ukuba zingadala ingxaki — kwaye zitya amandongomane nganye ngexesha, zihlafuna ngokupheleleyo ngaphambi kokuginya. Kuya kufuneka, nangona kunjalo, uthintele iimveliso zombona, ezinje ngombona kwi-cob kunye ne-popcorn, ezingobungakanani obufanelekileyo bokubambeka kwaye zihlala zingahlafunwanga kakuhle.

Ezinxulumene: Ukutya okusemgangathweni kwe-diverticulitis

13. Eyona ndlela yokutya idumbileyo

Kuba ukudumba kunokwenzeka kakhulu kuyo nayiphi na inkqubo yomzimba, akukho ndlela yokutya inokunciphisa ukudumba kuyo yonke ibhodi . Kwaye uninzi lokutya onokulindela-njengaleyo ilayishwe iswekile, ii-carbs ezilula, kunye namafutha agcweleyo-anokufaka isandla kukudumba, ke kuya kufuneka uqale ngokusika ezo zikuphumayo.

Kodwa kukho ukutya okuqhelekileyo okuchasayo okunokusetyenzwa ungene ukutya kwakho ukuba uyahlupheka. Umthetho wegolide kukufuna ukutya okumibalabala, kuba ezi zihlala zipakishwe zii-antioxidants kwaye zinokunciphisa iimpendulo zomzimba wakho: Cinga iitumato, iipepile, i-kale, amajikijolo kunye neeorenji. Kuya kufuneka utye neentlanzi ezininzi eziphezulu kwi-omega-3 fatty acids, ii-avocado ezinentliziyo entle, kunye neti eluhlaza, ebonakalisiweyo cinezela impendulo yecytokine .

Ezinxulumene: Izibonelelo zezempilo ezili-14 ze-turmeric

14. Okona kutya kutyiwa sisifo samathambo

Ukuba uhlobo lokudumba olujamelana nesifo samathambo, kuya kufuneka uqale ngezindululo zingasentla malunga ukutya okuchasayo Ukutya kunye nokuphepha. Kodwa ukuba ufuna ukuthatha inyathelo elinye ukuya phambili, indlela Isiseko seArthritis sicebisa ukulandela ukutya kweMediterrean ngokukodwa (ukumangaliswa, ukumangaliswa!).

Nangona olunye uphononongo lungakhange luveze naluphi na utshintsho olubalulekileyo kwiimpawu zesifo samathambo kwizigulana ezikukutya kweMediterrean, ezinye izifundo-ezifana le ka-2016 isuka e Ijenali yaseMelika yoNyango lweKlinikhi -Ukufumanisa ukuba ukutya kunxulunyaniswa nomgangatho wobomi obungcono kubantu abane-osteoarthritis, ukunciphisa iintlungu, ukuqina, kunye nokukhubazeka.

Ezinxulumene: Ukutya okufanelekileyo kwe-arthritis

15. Okona kutya kulungileyo kwiGERD

Akukho ndlela ityiwayo yokulawula isifo se-reflux sesifo se-gastroesophageal (GERD) , kodwa usenokwenza izinto ezimbini ezibalulekileyo ukunciphisa uhlaselo: kuthintele ukutya okunezinto ezivuthayo, kunye nexesha lokutya nesiselo sakho sokusebenzisa ngononophelo.

Ukutya okune-acid, njengeziqhamo ze-citrus kunye neetumato, kuyayandisa i-GERD, kunye netshokholethi, icaffeine, kunye notywala, utshilo u-Younkin, nokongeza ukuba abanye abantu banako ukukunyamezela oku kutya kukuncinci, ke bona ukuba kukusebenzela ntoni. Kuya kufuneka uphephe iimveliso zepepermint (kubandakanya i-gum kunye ne-antacids), iziselo ezine-carbon, kunye namafutha, ukutya okunamafutha.

Ngokuthi ga nini Ukutya, kunokuba kubalulekile njengokuba Intoni utya. Ukongeza ekuthinteleni nakuphi na ukutya okanye ukusela iiyure ezintathu phambi kokuba uye kulala (xa uzakube ulele uthambekele kwaye isisu sinokuba sesichengeni sokubuyisa umqala wakho), nika isisu sakho ikhefu phakathi kokutya-kwaye ufake amanzi kwezo zikhefu.

Abantu abacingi ukuba ukubalwa kwamanzi, kodwa isisu senzelwe ukuthatha ikhefu phakathi kokutya iiyure ezintathu ukuya kwezine, ulumkisa uGqirha Farhadi. Ukuba ugcina isisu siphaphile ngokusela amanzi imini yonke, uya kuba nengxaki nge-reflux.