Emma Miller
Ukungabekezelelani kokudla kuwukusabela kwesistimu yakho yokugaya ukudla. Njengokuncipha kwesisindo nokuncipha kwamafutha, ukungabekezelelani kokudla kanye nokungezwani nokudla kuzwakala njengento efanayo. Kodwa abanjalo.
Nakuba zivame ukusetshenziswa ngokushintshana, ukungabekezelelani kokudla kanye nokungezwani kokudla kuhlukile. Ngokuya kweCleveland Clinic, ukungezwani komzimba okuthile yizivikeli mzimba zakho ezisabelayo futhi zilwe nesithako esikholelwa ngephutha ukuthi siyingozi.
Ukungabekezelelani kokudla kuvame kakhulu. Ukungabekezelelani kokudla kuwukusabela kwesimiso sakho sokugaya ukudla lapho udla noma uphuza okuthile umzimba wakho ongakwazi ukugaya.
Ukuqunjelwa kanye negesi
Ngokuka-Niket Sonpal, MD, i-internist kanye ne-gastroenterologist eNew York City, ukuqunjelwa ngokweqile kanye negesi kuphakathi kwezimpawu ezivame kakhulu zokungabekezelelani kokudla.
Ngemva kwesidlo esinzima esine-fiber ephezulu, ngokuvamile uzoqunjelwa kancane kanye negesi. Kodwa lapho lezi zimpawu zingakhululeki noma zibuhlungu futhi zenzeka njalo lapho udla ukudla okuthile, zingase zibonise ukungabekezelelani kokudla.
UDkt. Sonpal uthi nakuba kungewona wonke umuntu, ukuqunjelwa, negesi ngokuvamile kuyizimpawu zokungabekezelelani kwe-lactose, noma ukungakwazi ukugaya ngokugcwele ushukela (i-lactose) emikhiqizweni yobisi lwenkomo. (Ukungabekezelelani kwe-Lactose kuwuhlobo oluvame kakhulu lokungabekezelelani, uyaphawula.)
Uma ukungabekezelelani kwe-lactose kuyimbangela yokuqunjelwa, ungase futhi uzwe ubuhlungu besisu noma isifo sohudo emahoreni ambalwa ngemva kokudla noma ukuphuza imikhiqizo yobisi njengobisi, iyogathi, ushizi no-ayisikhilimu.
Ubuhlungu besisu
NgokukaDkt. Sonpal, ubuhlungu besisu, obuvame ukuhambisana (noma buwumphumela) wokuqunjelwa kakhulu negesi kungenye isibonakaliso esivamile sokungabekezelelani.
Ubuhlungu besisu buyahlukahluka kumuntu nomuntu, kodwa uma bubangelwa ukungabekezelelani, ngokuvamile buzwakala njengokumpintshana phakathi nesisu esiphansi.
Uhudo
NgokukaDkt. Sonpaul, lapho umzimba wakho ungakwazi ukugaya noma ukwephula ukudla okuthile, isifo sohudo siwumphumela ovamile. Yingakho kuwuphawu oluvamile lokuthi ungase uzwele ekudleni okusanda kudliwa.
“Uma uvame ukuba nesifo sohudo ngemva kokudla, ungase ube nenkinga yokugaya ukudla lapho udla ukudla okuthile,” usho kanje. "Ngokunokwenzeka, i-lactose noma i-gluten inecala, kodwa akuzona kuphela."
Ukuphathwa yikhanda
Ngokusho kweCleveland Clinic, nakuba kungase kubonakale kungavamile, ikhanda elibuhlungu lingolunye uphawu lokungabekezelelani kokudla. Futhi ezimweni ezimbi kakhulu, ukungabekezelelani kokudla kungabangela ngisho nemigraines.
Amasosha omzimba e-Immunoglobulin G (IgG) awuhlobo oluvame kakhulu lwe-antibody egazini lakho. Uma udla okuthile umzimba wakho okubona njengosongo, kukhulula lamasosha omzimba egazini, kusho uDkt. Sonpal. Nakuba kungenzeki kuwo wonke umuntu, ngezinye izikhathi amasosha omzimba e-IgG angabangela ukudumala kwekhanda nekhanda.
Ukukhathala
Wake wadla okuthile futhi ngokushesha wazizwa ekhathele kakhulu noma ekhathele? Isizathu singase sibe ukwehla koshukela egazini, kodwa ngezinye izikhathi ukuzwa kunenkungu kungaba uphawu lokungabekezelelani kokudla.
Uma udla ukudla umzimba wakho ongakwazi ukukugaya, izindlala ze-adrenal zikhiqiza i-cortisol (i-hormone yokucindezeleka) ukusiza ukulwa nokunciphisa ukucasuka nokuvuvukala, kusho uDkt. Sonpal. Uyanezela: “Lokhu kungase kubangele ukukhathala uma izindlala ze-adrenal zikhiqiza i-cortisol njalo ukuze ilwe nokusabela komzimba okuvuvukalayo.
4 ukungabekezelelani kokudla okuvamile
I-Lactose
Ngokusho kweCleveland Clinic, ukungabekezelelani kwe-lactose (uhlobo lukashukela olutholakala emikhiqizweni yobisi) kuwuhlobo oluvame kakhulu lokungabekezelelani.
"Uma ungabekezeleli i-lactose, kuye ngezinga lakho lokuzwela, kungase kudingeke ukuthi uqede noma unciphise ukudla okuqukethe i-lactose," kusho uBonnie Taub-Dix, MD, umbhali we-Read Before You Eat: Uvela. Lebula kuThebula.
Nakuba imikhiqizo yobisi inothile ngamavithamini namaminerali, usengakwazi ukuvuna lezi zinzuzo ngenkathi ugwema i-lactose ngokukhetha esikhundleni sobisi oluqinisiwe njengobisi lwe-alimondi.
gluten
I-Gluten iphrotheni etholakala ukolweni, rye, nebhali, kanye nokuphuma kwalezi zinhlamvu. Nakuba ukungabekezelelani kwe-gluten akufani neze nesifo se-celiac (ukusabela komzimba ku-gluten), isimiso sakho sokugaya ukudla singase sibhekane nokuvuvukala nokukhathazeka lapho udla lezi zinhlamvu.
amaqanda
Ngokusho kweCleveland Clinic, njenge-gluten noma i-lactose, abanye abantu bangase babe nezimpawu zokungabekezelelani kokudla lapho bedla amaqanda, ikakhulukazi uma isikhuphasha siphelele.
nut
Nakuba ukungabekezelelani kwamantongomane noma ukuzwela ngokuvamile akubi kangako njengokungezwani komzimba namantongomane, kusengadala ukungakhululeki okukhulu kokugaya ukudla.
Okufanele ukwenze uma ucabanga ukuthi unokungabekezelelani kokudla
Ingabe usola ukuthi unokungabekezelelani kokudla? U-Sonpal uthi izinyathelo ezilandelayo ozithathayo zincike ezimpawu ohlangabezana nazo. Uma izimpawu zakho zibuhlungu kakhulu noma ziphazamisa ikhono lakho lokwenza imisebenzi yansuku zonke, kungcono ukubonana nodokotela ngokushesha ngangokunokwenzeka.
Kodwa uma izimpawu zakho ziyelapheka, ungazama ukuthola owenze icala ku-y, usho kanje. Nansi indlela yokwenza:
Yenza uhlu lokudla okudlile ngaphambi kokuba izimpawu zakho ziqale.
Bese uyeka okunye kwalokhu kudla cishe amasonto amabili bese ubheka izimpawu zakho. Isibonelo, uma udle iyogathi nge-nutty muesli, imikhiqizo yobisi noma amantongomane kungaba yicala. Esikhundleni sokuziqeda zombili ekudleni kwakho, zama ukugwema imikhiqizo yobisi amasonto amabili kodwa uqhubeke udla amantongomane futhi ubone ukuthi izimpawu zakho ziphikelela yini.
Uma usahlangabezana nezimpawu ngenkathi ugwema lokhu kudla, cishe kwakungekona ukudla okwakuyinkinga. Ngemva kwamasonto amabili, phinda ufake lokho kudla noma iqembu lokudla ekudleni kwakho bese uzama ukuqeda okunye ukudla ukuze ubone ukuthi lokho kuyidala yini inkinga. Qhubeka nale nqubo uze uthole umenzi wecala.
Uma ubona ukuthi izimpawu zakho zehlile esikhathini esingamasonto amabili, kancane kancane wengeze lokho kudla ekudleni kwakho futhi unake umzimba wakho. Uma unomuzwa wokuthi izimpawu zakho ziyabuya, kufanele uyeke lokhu kudla futhi uthintane nochwepheshe wezokudla ongakusiza wenze uhlelo lokudla oluphephile.
