Zamkatimu
Kupweteka m'mimba ndi vuto lomwe limadziwika osati kwa iwo okha omwe amakonda kudya chakudya chokoma komanso chopanda thanzi, komanso mafani azakudya ndi zakudya zoyenera. Katswiri wathu, a Lyra Gaptykaeva, a endocrinologist, katswiri wazakudya, membala wa Russian Association of Endocrinologists (RAE) ndi National Association of Clinical Nutrition (NACP), akufotokoza chifukwa chake izi zimachitika komanso momwe angachitire.
Mukudandaula chiyani?
"Dokotala, ndikuda nkhawa ndi kupwetekedwa kosalekeza komanso kupweteka m'mimba komwe kumawonjezeka mukatha kudya," - ndimadandaula otere, theka lokongola la umunthu limanditembenukira. Choyamba, zimakhala zosasangalatsa m'mimba mukakhala ndi mpweya ngati buluni. Kachiwiri, imatha kupanga phokoso lalikulu lomwe simungathe kulamulira nthawi zonse. Chachitatu, zikuwoneka kuti muli ndi pakati pa miyezi 5-6, pomwe simungathenso kuvala diresi kapena siketi yomwe mumakonda, ndipo mathalauza kapena jinzi zimangokulitsa kusapeza bwino.
Mapangidwe am'mimba m'matumbo ndi njira yachilengedwe. Koma nthawi zina, pakhoza kukhala kuphulika (flatulence) - kupangika kwambiri kwa mpweya. Nthawi zambiri, izi zimachitika pakakhala zolakwika pazakudya zabwino ndi kudya zakudya zomwe zili ndi fiber.
CHIKWANGWANI amatchedwa CHIKWANGWANI zakudya, amene ali chakudya. Kenako, fiber imatha kusungunuka kapena kusungunuka m'madzi. Zakudya zosungunuka m'madzi zimatha kuchepetsa kudya, zimachepetsa kugaya chakudya, zimachepetsa shuga ndi mafuta m'thupi, koma nthawi zambiri zimayambitsa mpweya. Zida zoterezi sizimakumbidwa ndi michere ya thupi lathu (zinthu zamapuloteni zomwe zimayang'anira njira zonse zamankhwala, ndizofunikira kuti magwiridwe antchito amthupi lathu), koma zimagwiritsa ntchito ngati michere yopangira microflora yamatumbo akulu . Matumbo microflora athanzi ndi gawo lofunikira pa thanzi lathu. Amakhala nawo pamafuta amchere amchere amadzi, kuphatikiza mavitamini ndi amino acid, amayang'anira chitetezo chamthupi, amachotsa poizoni.
Kumwa mafuta okwanira kumateteza kumatenda ambiri, monga kunenepa kwambiri komanso matenda ashuga, atherosclerosis ndi matenda oopsa, khansa. Polimbana ndi kunenepa kwambiri, kuphatikiza kwa michere muzakudya zanu kumakupatsani mwayi wogwira ntchito yamatumbo, yomwe imangothandiza kupewa kudzimbidwa, komanso imakulolani kuti muchepetse kuchuluka kwa cholesterol ndi shuga wamagazi. Malinga ndi akatswiri azakudya, tikulimbikitsidwa kudya zosachepera 20-25 g wa fiber tsiku lililonse.
Chifukwa chiyani kuphulika kumachitika?
Kuti athane ndi vuto lililonse, m'pofunika kuyambitsa chifukwa chake, ndipo atha kukhala ambiri opangira mpweya:
- madyedwe osakhazikika;
- kugwiritsa ntchito molakwika zakudya zokoma, zoyengedwa;
- "Kulakalaka" zakudya zina;
- kusinthira ku mtundu wina wa chakudya, mwachitsanzo, kudya zamasamba;
- kumwa maantibayotiki kapena mankhwala ena;
- kupanikizika;
- kumwa mowa;
- Matenda ogona ndi kupumula;
- m'mimba dysbiosis.
Matenda a m'mimba (omwe amadziwika kuti dysbiosis) ndi momwe zimakhalira pakati pa mabakiteriya opindulitsa ndi omwe amayambitsa matenda m'thupi lathu, zomwe zimabweretsa chitukuko cha matenda osiyanasiyana.
Komanso, kusapeza kumeneku kumatha kukhala nyengo, nthawi zambiri nthawi yachilimwe, tikayamba "kudalira" zamasamba ndi zipatso. Koma nthawi zambiri thupi lathu limamangidwanso pang'onopang'ono ndipo pambuyo pa masabata a 3-4 amatha kumva bwino.
Ndizinthu ziti zomwe zingayambitse kupanga gasi?
Zogulitsa zonse zitha kugawidwa m'magulu 4:
- zipatso ndi zipatso;
- nyemba;
- masamba ndi zitsamba;
- ufa ndi wokoma.
Lililonse mwamaguluwa lili ndi zinthu zomwe zingayambitse kupangika kwa gasi wambiri komanso wapakatikati. Kusapeza bwino kwambiri kumayamba chifukwa chodya zakudya zama carbohydrate monga maswiti, makeke, makeke, chakudya chofulumira. Chifukwa chiyani gulu ili lazinthu zomwe timakonda kwambiri zimalimbikitsa kupanga mpweya?
Zakudya zamafuta ndi zotsekemera ndi zakudya zomwe zimakhala ndi ma oligosaccharides (mitundu yovuta ya chakudya, mwachitsanzo, lactose, fructose, sucrose). M'matumbo, amathyoledwa kupita ku monosaccharides (chakudya chosavuta) ndikulowerera m'magazi. Ma enzyme ena amafunikira kuti athane ndi ma oligosaccharides kukhala monosaccharides. Ngati kaphatikizidwe ka michere iyi m'thupi yasokonekera, mwachitsanzo, chifukwa cha matumbo a dysbiosis, kudya zakudya zomwe zili ndi chakudya kumabweretsa kuwonjezeka kwa gasi.
Chinthu china ndi kukhalapo kwa ulusi wambiri wosagawanika m'zakudya, zomwe zimagwiritsidwa ntchito ndi tizilombo tating'onoting'ono ta matumbo akuluakulu zimayendera limodzi ndi kuwonjezereka kwa mpweya. Mwachitsanzo, podya rye kapena mkate wa tirigu, mapangidwe a gasi amatha kukhala apamwamba kuposa momwe amaphatikizira zinthu monga chinangwa kapena mkate muzakudya, chifukwa amakhala ndi ulusi wambiri wosasungunuka m'madzi. Bowa ali ndi fiber-chitin yosagawika, kotero pambuyo pake, kusapeza bwino m'matumbo kumatha kumveka bwino kuposa kudya nkhaka kapena zukini. Ngati tidya mavwende kapena prunes, chifukwa cha kuchuluka kwa zakudya zamtundu wa fiber, chiopsezo cha mapangidwe a mpweya chimakhala chachikulu kuposa kudya raspberries kapena sitiroberi.
Koyambira?
Mukakhala ndi mpweya wochuluka kwambiri, choyamba, m'pofunika kuganizira mozama zakudya zanu. Malangizo otsatirawa atha kuthandiza:
- Sakanizani kadyedwe (tikulimbikitsidwa kuti tidye katatu patsiku, ngati zingafunike, mutha kuphatikiza zokhwasula-khwasu 3-1)
- Musaiwale zakumwa kokwanira, makamaka mukaphatikiza zakudya zomwe zili ndi michere yambiri, chifukwa kusowa kwamadzimadzi pazakudya kungayambitse kudzimbidwa. Ndikofunika kumwa molingana ndi zosowa, koma osachepera 1 lita imodzi ya madzi oyera patsiku.
- Sinthani magonedwe ndi magonedwe. Zikutanthauza chiyani? Phunzirani kugona nthawi ina pasanafike 23: 00-00: maola a 00 usiku.
- Onjezani zolimbitsa thupi (tikulimbikitsidwa kuti tipeze mphindi zosachepera 30-40 patsiku zamasewera kapena zochitika zina zilizonse).
Zoyenera kuchita ngati, ngakhale kusintha kwa zakudya ndi moyo, madandaulo akupitilira?
Mutha kusiya chakudya chomwe mumakonda kapena kugwiritsa ntchito mankhwala osokoneza bongo omwe amachepetsa kapangidwe ka gasi. Mu pharmacies, pali njira zambiri, imodzi mwa njira zomwe ndi kuchepetsa mavuto padziko mpweya (mpweya thovu mu matumbo anayamba, mpumulo amapezeka). Mankhwalawa samakhudza chifukwa chake, koma amangochotsa kusapeza kumene kwachitika kale.
Ndipo ndizotheka kupewa kupangika kwa gasi, m'malo momenyana nawo, komanso nthawi yomweyo osadzichepetsera posankha mbale? Pazinthu izi, akatswiri azakudya amalimbikitsa ma enzyme alpha-galactosidase. Ichi ndi enzyme yomwe imathandizira kuwononga ma oligosaccharides kupita ku monosaccharides ngakhale panthawi yomwe m'mimba mwa m'mimba mwang'onoting'ono, potero zimalepheretsa kupanga gasi m'matumbo akulu. Izi zitha kugwiritsidwa ntchito ngati chowonjezera ku chakudya mukamadya zakudya zomwe zimayambitsa kukhathamira.
Pamaso ntchito tikulimbikitsidwa kukaonana ndi dokotala. Khalani wathanzi!
*Zopangira mpweya: masamba (artichoke, bowa, kolifulawa, mphukira za nyemba, tsabola wokoma, kabichi waku China, kaloti, kabichi, nkhaka, biringanya, nyemba zobiriwira, letesi, dzungu, mbatata, radishes, m'nyanja (nori), sipinachi, tomato , turnips, zukini), zipatso (maapulo, ma apricots, mabulosi akuda, zipatso zamzitini, zipatso zouma, nkhuyu, mango, nectarines, papaya, mapichesi, mapeyala, plums, persimmons, prunes, mavwende, nthochi, blueberries, mavwende, cranberries, mphesa, kiwi, mandimu, laimu, mandarin, lalanje, chilakolako zipatso, chinanazi, raspberries, sitiroberi, tangerines), chimanga (tirigu, balere, rye, chimanga, chimanga, oats, dzinthu, tchipisi, zikondamoyo, pasitala, Zakudyazi, pretzels, oaffles, oatmeal chimanga, oat chinangwa, popcorn, quinoa, mpunga, chinangwa mpunga), nyemba (soya, soya mankhwala (soya mkaka, tofu), mitundu yonse ya nyemba, nandolo, cashews, bulgur, mphodza, miso, pistachios), zitsamba (chicory, atitchoku, mitundu yonse ya saladi, anyezi, adyo, kaloti, parsley, sorelo, udzu winawake, sipinachi, masamba a dandelion, katsitsumzukwa), zophika buledi (mkate wa ufa wa rye, mkate wa borodino, mkate wa tirigu, mkate wa tirigu, chinangwa cha rye, chinangwa cha tirigu, mkate).