Emma Miller
Ujinja usiza ukugaya ngokuvuselela amathe nama-enzyme esisu.
Uma uvamise ukuba nesilungulela noma ukungagayeki kahle kokudla, cishe uyazi ukuthi yikuphi ukudla okudala ukuphatheka kabi. Nakuba kunezimbangela eziningi ezivamile, njengezithelo ezisawolintshi neziphuzo ze-carbonated, kukhona nenani lemikhiqizo yokwelapha ye-acid reflux engasiza ekuvimbeleni izimpawu zakho.
Isilungulela kanye nokuqunjelwa ukudla yizimpawu ze-acid reflux ebangelwa ukungasebenzi kwe-low esophageal sphincter, i-valve ephakathi kwesisu nommizo, ngokusho kwe-University of Chicago Medical School.
Ezimweni eziningi, izimpawu ze-acid reflux zingalawulwa ngokudla kanye nezici zokuphila. Kodwa ngaphandle kokuqapha okufanele, izinkinga zingagcina ziholele ekuguleni kwe-gastroesophageal reflux (GERD), ngokusho kweNational Institutes of Health. I-GERD yisimo esinzima kakhulu futhi sesikhathi eside esihlanganisa izimpawu ezingemnandi ze-acid reflux.
Lezi zimpawu ze-GERD zihlanganisa:
- Ukubheka
- Ukuqunjelwa esiswini
- ubuhlungu besifuba
- Ukukhwehlela okungapheli
- Kunzima ukugwinya
- Ukuzizwa ugcwele ngemva kokudla inani elincane lokudla
- Amathe eqile
- Umuzwa weqhubu emphinjeni
- isilungulela
- Ukuthuthumela
- I-nausea
- Ukuvuselela kabusha
- Ukuphelelwa umoya
Ukuzinakekela kanye nokulandela ukudla kungasiza ukugcina i-acid reflux ngaphansi kokulawula ngaphambi kokuba kuholele ku-GERD. Uma uphila nanoma yisiphi isimo sezokwelapha, cishe usunalo uhlu lokudla okufanele ukugweme ngokudla okunezinongo ze-GERD njengoshokoledi, izithelo ezimuncu, nokudla okunamafutha. Futhi kungenzeka ukuthi uye watshelwa ukuba ungalali ngokushesha ngemva kokudla futhi udle kancane.
Nakuba zonke lezi zincomo zibalulekile, kungase kukhungathekise ukuzwa ukuthi awukwazi ukudla ngaso sonke isikhathi. Ngakho-ke, ake sigxile kulokho ongakudla. Nakhu ukudla okungcono kakhulu kokwelapha i-acid reflux, okuhlanganisa ukudla okunciphisa i-acid reflux nokudla okuvimbela i-acid reflux.
Okusanhlamvu okuphelele kanye nemifino
Okusanhlamvu okugcwele kanye nemifino kukhona okunye kokudla okungcono kakhulu kokwelapha isilungulela, hhayi nje ngoba kuyilungele impilo yonke, kodwa futhi ngenxa yokuthi kuvame ukuba ne-fiber ephakeme kunokunye ukudla. Ngokusho kukaJohns Hopkins Medicine, i-fiber ingavimbela izimpawu ze-acid reflux ukuthi zenzeke njalo.
Ngokuthola i-fibre eyanele ekudleni kwakho, ukugaya kanye nezinqubo zokukhipha isisu kuyashesha. Ngokocwaningo olushicilelwe ngoJuni 2018 ku-World Journal of Gastroenterology.
Ngamanye amazwi, i-fiber ingasiza ekuvimbeleni i-esophageal sphincter ephansi ukuthi ingavuleki futhi ingasiza ukusheshisa inqubo yokunciphisa ukucindezela nokuqunjelwa esiswini.
Futhi okusanhlamvu kungenye yemithombo eyinhloko yokudla kwe-fiber okuwusizo ku-acid reflux. “I-oatmeal neminye imikhiqizo yokusanhlamvu iyathoba futhi kulula ukuyibekezelela. Bacebile ku-fiber futhi bancane ngoshukela, okungasiza ekunciphiseni izimpawu ze-GERD, "kusho u-Abby Sharp, MD.
Okunye ukudla okusanhlamvu okuphelele ukuvimbela noma ukumisa isilungulela kubandakanya:
- Okusanhlamvu okuphelele nesinkwa se-rye (isinkwa esihle kakhulu se-acid reflux yinoma yiluphi uhlobo lokusanhlamvu, hhayi isinkwa esimhlophe)
- Irayisi elinsundu
- I-Quinoa
- I-Popcorn
U-Lauren O'Connor, onguchwepheshe ekwelapheni i-GERD, futhi uncoma lokhu kudla ukugwema i-acid reflux:
- Wonke ubhontshisi owomile njengobhontshisi
- Wonke ama-lentils
- Ama-Chickpeas
- I-Edamame
- uphizi wejuba
imifino
Nakuba kungekho ukudla okwelapha isilungulela, imifino iyinketho ephephile ebuhlungu be-GERD.
Imifino iyisisekelo sokudla kwaseMedithera, ilungele i-acid reflux futhi iphakathi kokudla okungcono kakhulu ukulwa nesilungulela ngoba ngokuvamile kulula esiswini. “Kunemifino eminingi elungele abantu abane-reflux,” kusho u-O'Connor, “futhi udinga ukuthola eningi ukuze ululame.
Ngokusho kweCleveland Clinic, ochwepheshe batusa ukuthola imifino emithathu noma ngaphezulu nsuku zonke, ngokuphakelwa okukodwa okulingana ne-1/2 indebe yemifino ephekiwe noma 1 inkomishi yemifino eluhlaza.
U-O'Connor uncoma imifino elandelayo efaneleka kakhulu ekwelapheni i-GERD:
- Ukholifulawa
- Ikhukhamba
- Zucchini
- Isaqathe
- I-broccoli
- Izinhlanzi
- I-Peas
- Isikwashi se-Butternut
Ngokusho kukaJohns Hopkins Medicine, imifino enesitashi efana nobhatata nayo ilungele iGERD. Ubhatata ulungele isilungulela ngoba unothe nge-fiber. Amazambane avamile nawo asiza ngesilungulela ngesizathu esifanayo.
Ngempela, ngokusho kwe-Academy of Nutrition and Dietetics, yonke imifino ingakusiza ukuthi uhlangabezane nokudla okunconyiwe kwe-fiber, okungamagremu angu-14 kuwo wonke ama-calories angu-1000 ngosuku.
Izithelo ezine-asidi ephansi
Izithelo zivame ukubhekwa njengemingcele ekudleni kwe-reflux, kodwa kukhona ezimbalwa kuphela okufanele uhlale kude nazo, njengezithelo ze-citrus namajusi. Uma kungenjalo, izithelo ngokuvamile zihlotshaniswa nengozi ephansi yokuthuthukisa i-GERD, ngokusho kocwaningo lwangoNovemba 2017 ku-Research in Medical Science.
I-Acid reflux ingaholela ku-esophagitis, ukuvuvukala komgudu. Ukugcina ukuvuvukala ngaphansi kokulawula uma une-acid reflux kungasiza ekuvimbeleni i-reflux ukuthi iqhubekele ku-esophagitis. Ngokusho kwe-Harvard Health Publishing, izithelo ziyingxenye ebalulekile yokudla okulwa nokuvuvukala.
U-O'Connor uthi ezinye izithelo akufanele zibangele isilungulela. Nazi izincomo zakhe zokuthi yini okufanele uyidle uma unokuhlaselwa kwe-acid reflux (noma ukuyivimbela ngokuphelele):
- Ipheya
- I-Melon
- Ibhanana
- Ukwatapheya
Ngaphezu kwalokho, amajikijolo aluhlaza, ama-raspberries, nama-apula nawo alungele i-acid reflux, kusho uDkt. Shahzadi Deveh.
Amafutha enempilo
Kungenzeka ukuthi uzwile ukuthi ukudla okunamafutha kungabangela ukuhlaselwa yisifo senhliziyo. Futhi nakuba lokhu kuyiqiniso ngokudla okunothe ngamafutha asuthisiwe noma ashintshiwe (njengokudla okuthosiwe noma okusheshayo, inyama ebomvu, nezinto ezibhakiwe ezigayiwe), amanye amafutha anempilo angaba nomphumela ophambene, ngokusho kwe-International Foundation for Functional Gastrointestinal Disorders (i-International Foundation for Functional Gastrointestinal Disorders) IFFGD).
Kubandakanya amanani amaphakathi amafutha e-monounsaturated kanye ne-polyunsaturated ekudleni kwakho kwesilungulela kuyingxenye yokudla okunokulinganisela okuphelele okungakusiza ukuphatha lesi simo. Ngokusho kwe-IFFGD, imithombo enempilo yamafutha ihlanganisa:
- Amafutha (njenge-olive, isesame, i-canola, i-sunflower, ne-avocado)
- Amantongomane nebhotela lamantongomane
- Imbewu.
- Imikhiqizo yesoya efana ne-tofu nobhontshisi wesoya
- Izinhlanzi ezinamafutha njenge-salmon ne-trout
- Ithiphu.
Ukudla ukudla okumnandi kwesilungulela akuyona ukuphela kwesiqephu sendida uma kuziwa ekudambiseni izimpawu zakho - akhona amanye amakhambi emvelo okufanele uwazame.
“Ukunciphisa isilungulela, akukhona nje ukuvumela nokugwema izinhlu, kodwa futhi mayelana nosayizi wengxenye,” kusho uBonnie Taub-Dix, MD. "Abantu abadla ngokweqile endaweni eyodwa bangase baphatheke kabi kunalabo abahlukanisa ukudla nokudla okulula kube izingxenye ezincane usuku lonke."
Amaprotheni angenalutho
Ngokufanayo, amaprotheni ayingxenye ebalulekile yanoma yikuphi ukudla okulinganiselayo. Kodwa uma unesilungulela, khetha ngokucophelela. Ngokusho kwe-IFFGD, khetha imithombo yamaprotheni engenasikhumba njenge:
- egg
- Fish
- Tuna
- Tofu
- Inkukhu noma i-turkey ngaphandle kwesikhumba
Khetha amaprotheni athosiwe, abilisiwe, athosiwe, noma abhakiwe kunokuba athosiwe ukuze unciphise amathuba okuba nezimpawu ze-reflux.
Water
Kungase kungabi “ukudla” ngqo, kodwa ukukhomba uketshezi oluthile olukulungele kulolu hlu kubaluleke kakhulu. Nakuba amanzi ngokwawo engenawo ngempela umphumela wokuphulukisa, ukufaka amanzi esikhundleni sezinye iziphuzo (njengotshwala noma ikhofi) kungasiza ekudambiseni izimpawu zesilungulela.
Udinga nje ukugwema ama-sodas, njengoba atholakale enezimpawu ezimbi kakhulu, ngokusho kweJohns Hopkins Medicine.
Ngokocwaningo lukaJanuwari 2018 olwenziwa nguGut and Liver, kwabanye abantu abane-GERD, ukuqunjelwa kungase kungabi uphawu olungemnandi nje kuphela kodwa kungase kubangele ukuqunjelwa. Nakuba kungase kubonakale kungenangqondo ukususa ukuqunjelwa ngoketshezi, yilokhu okufanele ukwenze.
Amanzi okuphuza nawo angasiza ekunciphiseni i-asidi esiswini, kusho u-Elizabeth Ward, futhi lokhu kungaba usizo olumangalisayo uma ngokwemvelo ukhiqiza i-asidi eningi esiswini.
Ngokusho kwe-Johns Hopkins Medicine, ukudla ukudla okugcwele amanzi kanye noshingamu emizuzwini engu-30 ngemva kokudla kungasiza ekunciphiseni futhi kunciphise i-asidi esiswini.
Ginger
Uma udinga imibono eyengeziwe ngoketshezi olupholile, u-O'Connor uncoma itiye lejinja.
Uthi: “Ujinja usiza ukugaya ukudla ngokuvuselela amathe nama-enzyme esisu. "Lokhu kuqeda igesi eningi futhi kuthobisa umgudu wamathumbu."
Ukwenza itiye le-ginger ekhaya, u-O'Connor uncoma ukubilisa izingcezu ezimbalwa zempande yejinja ehlutshiwe emanzini ashisayo esitofini. Bese uhlunga izingcezu zejinja bese uvumela uketshezi luphole ngokwanele ukuze uphuze ngokunethezeka.
