Kuyini ukudla kokuqeda futhi kwenziwa kanjani? Uhlu Lwesampula Lokuqeda Ukudla

Namuhla, ukuphila ngendlela enempilo sekuyinto ehamba phambili kubantu abaningi. Ukulungisa imikhuba yokudla kanye nokuqeda ukudla okungase kube yingozi emzimbeni kuyizinyathelo ezibalulekile zokuphila okunempilo. Kuleli qophelo, uhlelo lokudla okunomsoco esilubiza ngokuthi ukudla kokuqeda luyaqala ukusebenza.

Iyini I-Elimination Diet?

Ukuqeda ukudla kuwuhlelo lokudla okunomsoco olukuvumela ukuthi ukhiphe ukudla ekudleni isikhathi esithile ukuze ubone ukudla okuzwelayo noma okungabekezeleli umzimba kukho. Lokhu kudla, i-allergies, i-irritable bowel syndrome Isiza abantu abane-(IBS) noma izinkinga ezahlukahlukene zokugaya ukudla. Ukwengeza, ukukhathala okungapheli, ubuhlungu obuhlangene, fuduka Ibuye isetshenziselwe ukukhomba ukudla okudala izimpawu ezifana nezinkinga zesikhumba.

Indlela Yokwenza I-Diet Yokuqeda?

UGiriş: Imizimba yethu inenkinga yokubekezelela ubuthi noma izinto ezingezwani nomzimba ezinomthelela ekugayweni kokudla okuthile. Ngakho-ke, ukususa okwesikhashana ukudla okunjalo ekudleni kusiza umzimba ukuba ululame futhi unikeze impumuzo.

Isinyathelo 1: Thola ukudla ongakuqeda ekudleni kwakho

• Thola ukudla okungase kube yingozi emzimbeni wakho. Lezi ngokuvamile i-lactose, glutenizithako ezifana noshukela ogayiwe kanye namafutha athile angenampilo.
• Xhumana nodokotela wakho noma isazi sokudla okunempilo ukuze uthole ukuthi yikuphi ukudla okufanele ukususe ekudleni kwakho okukuqedayo.

Isinyathelo 2: Susa ukudla okuthile ekudleni kwakho.

• Khipha ukudla okukhombile bese ufaka okunye esikhundleni sakho okunomsoco ophezulu futhi ongasekela uhlelo lokugaya ukudla.
• Kulesi sinyathelo, kubaluleke kakhulu ukucabangela izithako ezifihliwe kumalebula. Isibonelo, bheka izakhi ezinjengokuthi "ukolweni," "ibhali," noma "rye" emikhiqizweni eminingi equkethe i-gluten.

Isinyathelo 3: Landela intuthuko yakho

• Ngesikhathi sokuqeda inqubo yokudla, kubaluleke kakhulu ukuqapha ukuthi umzimba wakho uphendula kanjani.
• Uma ubuyisela ukudla ekudleni kwakho, qaphela ukuthi umzimba wakho uphendula kanjani. Uma unokuqunjelwa, isicanucanu, noma ezinye izimpawu ezingezinhle, ungakuqeda lokho kudla ekudleni kokuqeda futhi.

Ukuya ekudleni kokuqeda kuyindlela enhle yokukhipha ubuthi emzimbeni wakho futhi uthuthukise ukusebenza kwesistimu yakho yokugaya. Nokho, kunamaphuzu athile okufanele uwacabangele lapho ulandela lokhu kudla.

Okokuqala, kubalulekile ukuhlela ukudla kwakho. Kunokuba uvele uqede ukudla okuthile, kungaba yinzuzo ukubonana nochwepheshe ukuze ulinganise ukudla kwakho futhi uthole imisoco eyanele kuwo wonke amaqembu okudla. Kuyadingeka futhi ukuvimbela ukushoda ngamavithamini namaminerali.

Okwesibili, ukuqeda ukudla kuyinqubo futhi imiphumela ayisheshi. Ukuze usekele inqubo yokuphulukisa umzimba wakho, kufanele ulandele ukudla njalo futhi ubekezele.

Okokugcina, ukuqeda ukudla kuyinto okuhlangenwe nakho komuntu siqu futhi umzimba wawo wonke umuntu ungase uphendule ngendlela ehlukile. Ngakho-ke, kubalulekile ngaso sonke isikhathi ukubonisana nochwepheshe futhi uthole isiqondiso sochwepheshe.

Uhlu Lwesampula Lokuqeda Ukudla

Ukudla kokuqeda kuqala ngokususa isikhashana amaqembu athile okudla ekudleni bese uwangeza futhi, esisodwa ngesikhathi, okukuvumela ukuthi ubone ukuthi umzimba wakho uphendula kanjani.

Nali isampula lohlu lwezidlo ezisusayo:

1. Sika la maqembu okudla ngokuphelele emasontweni amabili okuqala:

• Imikhiqizo yobisi (ubisi, iyogathi, ushizi)
• Izinhlamvu eziqukethe gluten (ukolweni, ibhali, rye)
• Ushukela nama-sweeteners
• Iziphuzo ezine-caffeine (i-cola, ikhofi, itiye)
• inyama ebomvu

2. Qaphela indlela umzimba wakho osabela ngayo ngalesi sikhathi. Ingabe ukubonile ukwehla okukhulu kwezikhalo zakho zempilo?
3. Ngemva kwamasonto amabili, engeza elilodwa nje lala maqembu okudla ekudleni kwakho bese ubheka isonto lonke. Uma izikhalazo zakho zandile, susa lelo qembu lokudla futhi. Uma kungekho ukwanda, ungangeza lelo qembu lokudla emuva ekudleni kwakho.
4. Kancane kancane wengeze iqembu ngalinye lokudla bese ubheka isonto lonke. Ngale ndlela, ungakwazi ukukhomba ukudla okubangela.

Uhlu lokuqeda ukudla lungahluka kumuntu nomuntu.

Amathiphu okufanele uwanake ngesikhathi sokuqeda ukudla

• Ukusebenzisa amanani anele amanzi kusiza inqubo yomzimba wakho yokukhipha ubuthi emzimbeni.
• Ukudla imifino nezithelo ezintsha kusiza umzimba wakho ukuba uhlangabezane nezidingo zawo ezinempilo zamavithamini namaminerali.
• Ungacebisa ukudla kwakho ngezinye izindlela ezingenayo i-gluten kanye ne-lactose.
• Ukuze uthole imiphumela yesikhathi eside, yiba nesineke. Lokhu kudla kukuvumela ukuthi udale uhlelo lokudla okunomsoco oluhambisana nezidingo zomzimba wakho.

Ukuqedwa Kwezivivinyo Zokudla

Umgomo oyinhloko wokudla kokuqeda ukuqeda ukudla okungase kube yi-trigger emzimbeni. Lokhu ngokuvamile kusho ukususa ukudla ekudleni okuqukethe ubisi, amaqanda, ukolweni, i-gluten, i-shellfish, i-soy, amantongomane kanye nembewu. Kodwa-ke, lezi zinqatshelwe zihlanganisa ukudla okuvame ukusetshenziswa ekuphileni kwansuku zonke kubantu abaningi. Ngakho-ke, labo abalandela ukudla kokuqeda kufanele babe nesineke futhi bazimisele.

Ukuqeda ngokuphelele ukudla okungavunyelwe kungadala ubunzima obuthile emzimbeni. Isibonelo, imikhiqizo yobisi iwumthombo we-calcium ne-vitamin D, ngakho lokhu kuvinjelwa kungase kusho ukuthi udinga ukufaka izithako ezengeziwe ekudleni kwakho. Ukwengeza, lokhu kudla kungase kubangele ukungalingani kokudla okunomsoco kwabanye abantu. Ngakho-ke, kubalulekile ukubonisana nochwepheshe wezokudla ngaphambi kokulandela lokhu kudla.

Ungalandela amasu athile ngenkathi unamathela ekwenqatshelweni ekudleni kokuqeda. Okokuqala, zama ukuthola ezinye izindlela zokudla okuvinjelwe. Isibonelo, imikhiqizo yobisi efana nama-alimondi noma ubisi lukakhukhunathi Ungayishintsha ngokuthi . Lokhu kubalulekile ukulinganisa amanani okudla okunempilo futhi uqinisekise ukuthi umzimba wakho uthola imisoco oyidingayo.

Ukwengeza, kubalulekile ukuhlala ukhuthazekile ngenkathi ulandela lokhu kudla. Ungavumeli ukudla okungavunyelwe kube okubaluleke kakhulu kunemigomo yakho ekhuthazayo. Ukuze uziklomelise, thola izindlela zokupheka ezintsha ezinempilo futhi ezizokwenza ujabulele ukudla okudlayo. Kodwa-ke, qaphela ukuthi ungaphambuki ezimisweni eziyisisekelo zokudla kokuqeda ngenkathi wenza lokhu.

Ukudla Okunomsoco Ngemva Kokuqeda Ukudla

Ngemuva kokuqeda ukudla, inhloso ukuthola izingxenye zokungabekezelelani kokudla noma ukuzwela emzimbeni wethu nokuqeda izimpawu ezihlukahlukene. Nokho, abanye abantu basengase babe nezimpawu ezithile ngemva kokudla. Isibonelo, ubuhlungu besisu, ukuqunjelwaIzimpawu ezinjengokukhathala noma ikhanda zingase zenzeke. Lokhu kungase kumelele isikhathi sesikhashana sokuzijwayeza ukuze isimiso somzimba wakho sokugaya ukudla sibuyele kokujwayelekile.

Uma ufuna ukuzizwa ungcono ngemva kokuqeda ukudla futhi uthuthukise impilo yakho nakakhulu, kufanele ucabangele imikhuba yakho yokudla. Nawa amathiphu okuphila impilo enempilo:

1. Yidla kahle: Qaphela ukuthi udla amanani anele awo wonke amaqembu okudla. Kubalulekile ukuthola ukudla okulinganiselayo kwezakhi ezibalulekile ezifana namaprotheni, ama-carbohydrate namafutha.
2. Yidla ukudla okusha nokwemvelo: Gwema ukudla okugayiwe futhi udle imvelo, organic Hamba kuzinketho. Lezi zizokunikeza kangcono imisoco edingwa ngumzimba wakho.
3. Phuza amanzi anele: Ukuphuza amanzi anele kubalulekile ukugcina ibhalansi yamanzi emzimbeni futhi ulawule uhlelo lokugaya ukudla. Hlela imikhuba yakho yokuphuza ukuze uhlangabezane nezidingo zakho zansuku zonke zamanzi.
4. Ukuzivocavoca: Kubalulekile ukwamukela indlela yokuphila esebenzayo ukuze uphile impilo enempilo. Khomba okungenani imizuzu engu-150 yokuzivocavoca okumaphakathi ngesonto.

Ukuqeda Izinzuzo Zokudla

Ukudla kokuqeda kuwuhlobo lokudla okuhloswe ngalo ukunciphisa noma ukuqeda ngokuphelele ukusetshenziswa kokudla okuthile, kuye ngezimpendulo zamasosha omzimba. 

• Lokhu kudla kusiza ukunciphisa ukuvuvukala emzimbeni futhi kulawule isimiso sokugaya ukudla. 
• Iphinde ibambe iqhaza elibalulekile kubantu abanokungabekezelelani kokudla noma abangezwani nakho.
• Ukudla kokuqeda kusetshenziswa abantu abaningi ukukhomba ukudla okungase kubangele ukungezwani komzimba nezinkinga zesisu.
• Enye inzuzo yokudla kokuqeda ukuthi kuyasiza ekulawuleni isisindo. Ngokunciphisa ukuvuvukala emzimbeni, kusheshisa inqubo yokulahlekelwa isisindo futhi kusiza umzimba ukuba ushise amafutha kangcono. 
• Lokhu kudla futhi kwandisa amazinga amandla futhi kunomthelela ibhalansi kangcono emzimbeni jikelele.

Ukuqeda Ukudla Okulimazayo

Izinhlobonhlobo zibalulekile ekudleni kwethu kwansuku zonke ukuze sinikeze izakhi ezihlukahlukene ezinomsoco ezidingwa umzimba wethu. Kodwa-ke, ukudla okuqedayo kuqeda lokhu kuhlukahluka, kuqede ukudla okuthile ngokuphelele. Ukuntuleka komsoco odingekayo emzimbeni kungaholela ezinkingeni ezinkulu zempilo.

• Ukushoda kwamavithamini kanye namaminerali kungenye yezingozi ezivame kakhulu zokuqeda ukudla. 
• Umzimba wethu udinga amavithamini namaminerali ukuze usebenze ngendlela enempilo. Kodwa-ke, nakuba imithombo eminingi yokudla okunempilo iqedwa ngalokhu kudla, ukuntuleka kwamavithamini namaminerali kuba yinto engenakugwenywa. Ngenxa yalokho, amasosha omzimba ayancipha, amazinga wamandla ayancipha futhi ukukhathala okungapheli kungenzeka.
• Ukwengeza, ukungalingani kokudla okunomsoco okungenzeka ngenxa yokuqedwa kokudla nakho kuyingozi enkulu. Umzimba udinga imisoco eminingi, ngayinye isekela umsebenzi othile womzimba. Ukungalingani kokudla okunomsoco kwenzeka ngenxa yokungadli ngokwanele kwezakhi. Kungaholela ezinkingeni zezempilo ezahlukahlukene esikhathini esifushane noma eside. Ukuntuleka kwe-calcium kungase kuthinte kabi impilo yamathambo, ukuntula amaprotheni kungabangela ukulahlekelwa kwemisipha, futhi ukuntuleka kwensimbi kungaholela ekulahlekelweni kwegazi.

Sengiphetha, nakuba ukudla kokuqeda kuwumkhuba odumile wokudla okunomsoco, kuyingozi empilweni yethu. Kunezingozi ezingaba khona njengokushoda kwamavithamini namaminerali kanye nokungalingani kokudla okunempilo. Ukuze uphile impilo enempilo, ukudla okunomsoco okuqukethe imisoco ehlukahlukene kufanele kukhethwe kunokuba kukhishwe iqembu elilodwa lokudla.

Kuthatha Isikhathi Engakanani Ukudla Ukudla?

Ukudla kokuqeda kungalandelwa izikhathi ezisukela emasontweni ambalwa kuya ezinyangeni ezimbalwa kubantu abaningi. Nokho, esinye sezici ezibaluleke kakhulu lapho ulandela ukudla ukuze ukwazi ukuhlola ukusabela komzimba wakho. Ngemva kokuqala ukudla kokuqeda, uzosusa ukudla okuhlukahlukene ekudleni kwakho bese ulinda isikhathi esithile ukuze uqaphe ukuthi umzimba wakho usabela kanjani kulokho kudla. Ngalesi sikhathi, uma uhlangabezana nezimpawu zokungezwani komzimba nezinto ezithile, ukungabekezelelani noma ukuzwela eqenjini elithile lokudla, akufanele ukubuyisele lokho kudla ekudleni kwakho.

Kunezici ezimbalwa ezithinta ubude besikhathi sokuqeda ukudla. Lezi yizici zomuntu ngamunye ezifana nohlobo lomzimba, isisindo kanye nemikhuba yokudla. Abanye abantu balandela ukudla okunciphisa isikhathi esifushane ukuze bathole ukusabela kokudla okuthile, kanti abanye kungase kudingeke baqhubeke nokudla okuyinkimbinkimbi noma okunwetshiwe. Ukwengeza, ukusabela komzimba wakho nakho kuthinta ubude besikhathi. Abanye abantu bangase baphendule ngokushesha, kuyilapho abanye kungase kuthathe isikhathi eside ukuthi izimpawu zibonakale. Ngakho-ke, isikhathi sokudla kokuqeda siyahlukahluka kumuntu nomuntu.

Yehlisa Isisindo Ngokudla Ngokuqeda

Umzimba wethu wondliwa ukudla esikudla nsuku zonke, futhi lokhu kudla kuthinta impilo yethu nesimo sesisindo. Ukudla okunciphisayo kususa ukudla okuthile ekudleni futhi kuqaphe ukusabela komzimba ukusiza ukukhomba ukuthi yikuphi ukudla okudala ukulimala. Lokhu kudla kuyazuzisa kakhulu kubantu abane-allergies noma abangezwani nokudla.

Umgomo oyisisekelo wokudla kokuqeda ukukhomba ukudla okuthile futhi ukususe ekudleni kwakho ngokusekelwe ekuphenduleni komzimba wakho. Phakathi nale nqubo, udinga ukususa ukudla okuvame kakhulu umzimba wakho ongase ube nakho (ukolweni, ubisi, amaqanda, ukudla kwasolwandle, amantongomane, njll.). Nokho, esikhundleni sokususa konke lokhu kudla ngesikhathi esisodwa, kubalulekile ukukuzama ngakunye futhi ubheke ukusabela komzimba wakho. Ngale ndlela, kunganqunywa ukuthi yikuphi ukudla okwenza ukhuluphale noma kubangele izinkinga ezifana nokungagayeki kahle kokudla.

Lapho wenza ukudla okuqeda amandla, kubalulekile ukuthola ukwesekwa nguchwepheshe wezokudla noma onguchwepheshe. Ngoba lokhu kudla kuzonikeza imiphumela ephumelela kakhulu uma kuhlelwa ngendlela efanele emzimbeni wakho. Kufanele futhi uqinisekise ukuthi amanye amaqembu okudla ayaqhubeka nokuhlangabezana nezidingo zakho ngenkathi ulandela lokhu kudla. Ukuqinisekisa uhlelo lokudla okunomsoco kanye nokusetshenziswa kwamanzi okwanele nakho kudlala indima ebalulekile enqubweni yakho yokulahlekelwa isisindo.

Ukudla kokuqeda kugqama njengendlela ephumelelayo nenempilo enqubweni yokulahlekelwa isisindo. Lokhu kudla kukhomba ukudla okuthile okusekelwe ekuphenduleni komzimba wakho futhi kukusiza ukuba ugweme ukudla okubangela ukukhuluphala noma izinkinga zempilo. 

Khumbula, wonke umzimba uhlukile futhi ungase uphendule ngendlela ehlukile ekudleni okuhlukahlukene. Ukudla okunciphisayo kungakusiza ukuthi uthole ukuthi yikuphi ukudla okulungele futhi kukusekele ekugcineni unempilo enempilo.

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