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Ukutya okunesibindi: ukutya kwe-8 yokutya-kunye ne-8 ukunqanda

Impilo entle Iindlela zokuphila ezinokuyitshintsha imeko

Isifo sesibindi esinamafutha, njengoko igama laso libonisa, yimeko yonyango ebangelwa kukunqongophala kwamafutha esibindini. Zimbini iintlobo eziphambili: ukubangelwa kukusela utywala (okubangelwa kukusela utywala ngokugqithisileyo) kunye notywala (kwenzeka nokuba awukaze uphuze). Malunga 5% Inani labantu baseUnited States banesifo sesibindi esinamafutha. Kwaye phantse 100 yezigidi abantu base-US banesifo sesibindi esinamafutha (NAFLD); sesona sifo sesibindi sixhaphakileyo ebantwaneni. Eyona fomu inzima ibizwa ngokuba yi-nonalcoholic fatty liver steatohepatitis (NASH), enokuthi iqhubele phambili iye kwiimeko ezinobuzaza njenge-cirrhosis kunye nomhlaza wesibindi. Nokuba uthini uhlobo onalo, olona nyango lungileyo lutshintsho kwindlela ophila ngayo-kubandakanya ukunciphisa umzimba, ukuphepha utywala, kunye nokutya ukutya okunamafutha kwesibindi-ukuguqula imeko yesibindi.

Ulawula njani isibindi esinamanqatha ngokutya

Ukulwa nesifo sesibindi esinamafutha, kubalulekile ukuba wenze utshintsho olucwangcisiweyo nolungapheliyo kwindlela otya ngayo, endaweni yokuphepha nje okanye ukudibanisa ukutya okungahleliwe apha naphaya. Elona candelo libalulekileyo kolu tshintsho kukuba kufuneka luzinze, utsho I-Aymin Delgado-Borrego , MD, ugqirha wabantwana kunye nabantu abadala abancinci be-gastroenterologist kunye nengcali yezempilo yoluntu kwiiNkonzo zezoNyango zaseKidz eFlorida. Ngokubanzi, esona sidlo sisesona sinamafutha kubandakanya:

Ifayibha eyaneleyo
Zininzi iziqhamo, imifuno, kunye namandongomane
Amazimba
Amafutha azalisiweyo anqabileyo avela kwiimveliso zezilwanyana
Ityuwa encinci kunye neswekile
Akukho tywala

Inkqubo ye- Isiseko seMelika sesibindi icebisa ukuthintela ukutya ikhalori kunye nemodeli yokutya kwakho emva kokutya kweMeditera. Ugqirha Delgado-Borrego uthi isiqingatha sayo nayiphi na ipleyiti yokutya oyityayo kufuneka ibe ziziqhamo kunye nemifuno, ikota enye kufuneka ibe yiprotheyini, kwaye enye ikota kufuneka ibe yisitatshi. Unako ukuhlala ubhekisela ekutya ukutya kunye nokuphepha, okanye khumbula nje le migaqo mibini ephambili yokuphucula isibindi esinamafutha:

Khetha ikhalori ephantsi, ukhetho lwendlela yeMeditera. Yitya ukutya okuninzi okusekwe kwizityalo, ukutya okuziinkozo, i-oyile ye-oliva eyintombi, kunye nentlanzi-kunye neenkukhu, itshizi kunye nolunye ubisi ngokumodareyitha.
Gwema iswekile eyongeziweyo, inyama egqityiweyo, kunye neenkozo ezicokisekileyo.

Eyona ndlela yokuqinisekisa ukusombulula okanye ukunyanga [isifo esinamafutha sesibindi] ilahleka malunga ne-7% -10% yesisindo somzimba wakho, uyacacisa Sanaa Arastu , MD, i-gastroenterologist eqinisekiswe yibhodi ene-Austin GastroenterologyeTexas.

Ukutya oku-8 ukutya

Iingcali zicebisa oku kutya ngokukodwa kwisibindi esisempilweni:

Ubisi lweAlmond okanye ubisi lwenkomo olunamafutha asezantsi: Ugqirha Delgado-Borrego uthi abantu abadala kunye nabantwana abanesifo sesibindi esinamafutha kufuneka banike ingqalelo ekusebenziseni ikhalsiyam.Kukho ubungqina obuvelayo kule minyaka imbalwa idlulileyo yokuba ukutya okwaneleyo kwe-calcium kunye nevithamin D kunokunceda ekuthinteleni ukukhula kwesifo esinamafutha esibindi, uyacacisa kwaye wongeza ukuba uphando luyafuneka. Ukongeza, abaguli abanesifo sesibindi esihambele phambili baneengxaki ngenxa yeengxaki zesondlo ezininzi kwaye banokuphuhlisa i-osteopenia kunye ne-osteoporosis kwangoko. Isifo sesibindi esinamafutha asithethi kuthi sinciphise ukufakwa kwecalcium. I-calcium ibalulekile kubo bonke.Sela ukuya kuthi ga kwiiglasi ezintathu zezi ndidi zobisi ngosuku.
Kofu: Ngaphandle kweswekile okanye iikhrimu ezongeziweyo, ikofu ibonakalisiwe njengeyona ndlela isebenzayo okwangoku ukuphucula isibindi esinamafutha.Kubonakala ngathi ikofu inokunciphisa ukungena emathunjini, yenze kube nzima ebantwini ukufunxa amafutha, ucacisa uGqirha Delgado-Borrego. Nangona kunjalo, oku kusaphandwa kwaye impendulo yalo mbuzo ayikaziwa ngokupheleleyo. Nangona kunjalo, kukho ubungqina obukhulayo bokuba ikofu ineziphumo ezilungileyo ekuncedeni ukunciphisa isifo sesibindi esinamafutha.Kunokucetyiswa iikomityi ezininzi zekofu, kuxhomekeke kwisigulana.
Ukutya okunotyebi ku-vitamin E, kubandakanya i-red bell pepper, isipinashi, amandongomane kunye namandongomane: UGqirha Delgado-Borrego ucebisa ezi ntlobo zokutya, zityebile ku-vitamin E, njengeziluncedo kubantu abanesibindi esinamafutha. Ngelixa ezinye izifundo zifuneka, Nye iphetha ukuba i-vitamin ibonisa ukuphucula okuthobekileyo kubantu abane-NAFLD okanye i-NASH.
Amanzi: Iingcali zicebise ukubambelela kwesi siselo kangangoko kunokwenzeka ngaphezulu kweswekile kunye neekhalori eziphezulu. Umntu oqhelekileyo, ngaphandle kwemeko zonyango ezinokuthi zinciphise ukungenisa amanzi, kufuneka asele phakathi kwesiqingatha se-ounce kunye ne-ounce yamanzi kuyo yonke iponti yobunzima bomzimba yonke imihla ukunqanda ukomelela komzimba kunye neziphumo ezibi kwisibindi.
I-oyile ye-olivu: Ezinye ioyile zinokubonelela ngamafutha asempilweni, anje ngeoyile yomnquma kunye neoyile yeavokhado. Ezi zinceda ngeemvakalelo zokuhlutha kunye nokunciphisa amanqanaba e-enzyme yesibindi . Ezinye iintlobo zeoyile eziphakamileyo Amafutha e-monounsaturated kubandakanya isame, ipeanut, ujongilanga, icanola, kunye neoyile yesafulawa.
Iflekisi kunye nembewu ye-chia : Le yimithombo yezityalo ze-omega-3 acid. Ingcali yezokudla ebhalisiweyo USandy Younan Brikho , I-MDA, i-RDN, icebisa ezi asidi kuzo zombini isibindi esinxilisayo esinxilisayo, njengoko kunciphisa umxholo wenqatha esibindini.
Igalikhi: Isifundo esinye iphakamisa ukuba ukufaka i-garlic yakho yokutya (ngokukodwa nge-powder powder kodwa ezinye iifom zisebenza, nazo) ngaphezu kweveki ezili-15 zikhokelela ekunciphiseni ubunzima bomzimba kubantu abane-NAFLD kunye nokunciphisa amanqatha esibindi kunye nokuthintela ukuqhubela phambili kwesi sifo.
Ndingu: Obunye ubungqina bubonisa ukuba iimveliso zesoya, ezinje ngobisi lwe-soy okanye i-tofu, zinokuphucula isibindi esinamafutha. Isifundo esinye Uphando luye lwabonisa ukuphucula kwimiphumo ye-metabolic kubantu abane-NAFLD.

Ukutya oku-8 ukuphepha

Ukutya okuphephekileyo ziindawo ezinokuthi zenze amanqanaba eswekile yegazi, okanye zikhokelele ekuzuzeni ubunzima, ezinje:

Ijusi, isoda kunye notywala: Ugqirha Delgado-Borrego uxelela abaguli bakhe ukuba bayiphephe le ntshaba yesibindi siswekile kunye neicarbohydrate.
Ukutya iziselo ezinekhalori ephantsi: Ugqirha Delgado-Borrego uthi izinto ezingena endaweni yeswekile zinokubangela ukonakala kwesibindi.
Ibhotolo kunye neghee: Oku kutya kuphezulu kumanqatha agcweleyo, athi uYounan Brikho adityaniswa nephezulu triglycerides esibindini.
Izinto ezimnandi ezibhakiweyo kunye needyuli (iikeyiki, iikeyiki, iipayi, iayisi khrimu, ikeyiki, njl.): Ezi ntlobo zeswekile ziyingozi kwimpumelelo ukuba uzama ukuguqula isifo sesibindi esinamafutha.
Bacon, isoseji, inyama ephilisiweyo, kunye nenyama enamafutha: Ezi ziphezulu kumanqatha azalisiweyo, kwaye ngenxa yoko azikhuthazwa ziingcali zethu.
Utywala: Oku akucetyiswa ziingcali zethu ukuba unesifo sesibindi esinamafutha esasisiphumo sokusela kakhulu, njengoko kuya kukhokelela ekuqhubekeni komonakalo wesibindi. Kulabo abane-NAFLD, kulungile ukuba basele kube kanye, njengeglasi yewayini.
Ukutya okunetyuwa: Olunye uphando Ucebise ukuba i-NAFLD yenziwa mandundu kukusetyenziswa kwetyuwa, ngenxa yezizathu ezibini – ihlala ihamba namanqatha aphezulu kunye nokutya okuphezulu kwekhalori, njengabanye abakolu luhlu, kwaye inokubangela nokudodobala kwenkqubo ye-renin-angiotensin, ukwandisa umngcipheko wakho inqatha elinamafutha.
Ukutya okuthosiweyo: Ukutya okuthosiweyo ngokunjalo kuhlala kuphezulu kwiikhalori, ukutyeshela iingcebiso zeengcali zokulandela ukutya okunesithintelo sekhalori.

Ezinye iindlela zokuguqula isifo sesibindi esinamafutha

Ukongeza ekutshintsheni indlela otya ngayo, olu hlengahlengiso lwendlela yokuphila lunokunceda ukuguqula isifo sesibindi esinamafutha.

1. Zilolonge ngakumbi

Ukwehla kobunzima, isondlo, kunye nezinye iindlela ezisempilweni zinokuphucula izifo zesibindi kakhulu, kwaye zisebenze kakuhle xa uzisebenzisa kunye. UGqirha Delgado-Borrego ucebisa ngemizuzu engama-60 yokuziqhelanisa nomsebenzi suku ngalunye, kodwa ukhuthaza abantu abafumana le isoyikisa ukwahlula iiseshoni zibe zincinci, ezinje ngemizuzu eli-15 yokuhamba. Inkqubo ye- ISebe lezeMpilo laseMelika kunye neeNkonzo zoLuntu Iifowuni zemizuzu eyi-150 ngeveki yokusebenza ngamandla kwe-aerobic, kwaye ikwacebisa uqeqesho lwamandla ubuncinci kabini ngeveki.

2. Fumana iiZZZ ezininzi

Nangona ukulala kubalulekile kuwo wonke umntu, kunokuba ngakumbi kubantu abanezifo zesibindi. Iimeko ezinje ngokuthintela ukuphefumla xa ulele zixhaphakile kwaye zinokusenza mandundu isifo sesibindi ngokunciphisa ioksijini kwisibindi, utshilo uDelgado-Borrego. Abantu abaneengxaki zokulala kufuneka bavavanywe ngokusesikweni kubo. Isiseko sokulala icebisa iiyure ezisixhenxe ukuya kwezisi-9 ubusuku ngabunye kubantu abadala. Zama ngokuthe chu ukuya kulala imizuzu embalwa ngaphambili busuku ngabunye endaweni yokuzama ukutshintsha ishedyuli yakho yakusasa, enokuba nzima.

Xoxa ngezincedisi nogqirha wakho

Zonke iingcali zethu zicebisa ukubonisana nomboneleli wezempilo kuqala ngaphambi kokuqala naziphi na izongezo. Oku kuyinyani ngakumbi ku-vitamin E, isongezelelo esisetyenziswa ngokuxhaphakileyo kubantu abaneengxaki zesibindi, kuba ukuthatha kakhulu kunokubangela ezinye iingxaki zempilo ezinje ngemicimbi yentliziyo. Izibonelelo kufuneka zisetyenziswe ngokudibeneyo nokutya okunempilo kunye notshintsho kwindlela yokuphila ukuze lusebenze kakuhle.

4. Zama amayeza

Okwangoku akukho mayeza avunyiweyo yi-FDA kwizifo ezinamanqatha, ngokutsho Ezempilo zeHarvard . Olona nyango lusebenzayo IPioglitazone (iqhele ukusetyenziselwa ukunyanga isifo seswekile), ngamanye amaxesha isetyenziswa ngaphandle kwelebheli kwiingxaki zesibindi.

Ngokuzingisa nokungaguquguquki, isibindi esinamafutha sinokuguqulwa size sinyangeke. Ubude bexesha buhlala buxhomekeke ekubeni kuthabatha ixesha elingakanani kwisigulana ukunciphisa umzimba ngokukhuselekileyo, ukuba kukho imfuneko yoko. Kuxhomekeke kwindlela ezihambelana ngayo nokutya kunye notshintsho lomthambo. Kananjalo jonga utshintsho lwendlela yokuphila olwehlisa uxinzelelo lwakho, njenge isifundo esinye Uxinzelelo oluphakanyisiweyo lweselfowuni kwingqondo inegalelo kwisibindi esinamafutha.