Kunenkolelo (hhayi engenangqondo) yokuthi imifino ikhiqiza igesi, okungase kucasule ukudla kwemifino noma okunemifino kuphela. Kodwa-ke, futhi nakuba lo mbono unesisekelo sangempela, kuyadingeka ukucacisa: ukuthi ukudla imifino kusikhukhumeza kakhulu noma ngaphansi kweminye imikhiqizo kuzoxhomeka kumuntu ngamunye, imikhuba yabo kanye nesimo sabo sokuphila, ngaphezu kokukhethwa kwemifino nokuthi kanjani. ukuwapheka.
Ayini amagesi? Ngokuyisisekelo indawo eye yafakwa ohlelweni lwethu lokugaya ukudla okudingeka umzimba wethu uyikhiphe. Le ndawo ingavela ngaphandle -siyayigwinya lapho sidla- noma ikhiqizwe imizimba yethu -ikakhulukazi emathunjini amakhulu lapho izama ukudiliza ezinye izinhlobo zokudla, njengalezo ezinokuqukethwe okuphezulu kwe -.
Kuyicala lesibili, ngokuvamile, elisikhathaza kakhulu futhi likhiqize ukuvuvukala okwesabekayo nokungakhululeki. Ingabe-ke kufanele siyeke ukudla i-fiber? Nakanjani! Ngaphezu kwakho konke ngoba kubalulekile ukwenza lula ukukhishwa kwendle, kodwa futhi ngoba kuhlotshaniswa nengozi ephansi yezifo zokuphefumula, ezithathelwanayo kanye nenhliziyo.
izinhlobo zemicu
Ake sifunde okwengeziwe ngazo, ngoba ayifani yonke imicu: kufanele siqale ngokuhlukanisa phakathi kokuncibilika nokungancibiliki. Kungeyokuqala ukuthi, ngenxa yezimpawu zabo, kubhekwa njengokuvutshelwa kakhulu futhi, ngakho-ke, lezo ezikhiqiza lo mphumela wegesi ongafuneki. Ingxenye yayo enhle ukuthi, lapho zichithwa, ziyadingeka kuma-emollients ukuze kube lula ukugaya.
I-insoluble, ngakolunye uhlangothi, isiza ukuthambisa isitulo futhi ngenxa yalokho ukufeza ukusebenza okungcono kwamathumbu kanye nokujwayelekile okukhulu lapho uya endlini yokugezela.
Okuhlobene nefayibha encibilikayo kungaba yi-FODMAPS ('Fermentable Oligo-saccharides, Disaccharides, Mono-saccharides and Polyols', ngesifinyezo sayo ngesiNgisi). Iwuhlobo lwe-short-chain carbohydrate okunzima ukumunca emathunjini abuthakathaka futhi anqwabelana kuphela engxenyeni ekude yamathumbu abuthaka futhi engxenyeni eseduze yamathumbu amakhulu, lapho ewenza abe sengozini yokuvutshelwa ngenxa yokusebenzisana. nge-intestinal microbiota. Amanye alawa ma-FODMAPS atholakala kubhontshisi noma kuphizi ngokwawo, kukolweni, ezithelweni ezifana nokwatapheya, ezinothe nge-sorbitol, imikhiqizo yobisi ehlukene ngenxa yokuqukethwe kwe-lactose, amakhowe ngenxa yokuqukethwe kwawo kwe-polyol, noma, ngokwesibonelo, amanye. ukudla okunjengoju, isiraphu noma ezinye izithelo, ingxenye yazo ye-fructose inkulu kuneglucose, futhi kulokhu, i-fructose ayigwinywa kahle.
Imifino noma imifino e-cruciferous (iklabishi, iklabishi, ama-radishes…) ingelinye lamaqembu okudla aziwa kakhulu asolwa ngokubangela lezi zimpawu ezingakhululeki. Futhi iqiniso liwukuthi aqukethe inani elikhulu le-fiber ne-raffinose (uhlobo lwalezi oligosaccharides eziqukethe) okuyinto, njengoba sesichazile, yenza kube nzima ukugaya. Nokho, kungase kube nezindlela zokupheka nokuzihlanganisa ukuze kuncishiswe ukwenzeka kwazo.
Ake sibone amaqhinga ayisikhombisa okugwema amagesi ngemva kokudla imifino:
1. Ihlanzwe kangcono
Imifino ekhiqiza amagesi amaningi (ubhontshisi obanzi, ubhontshisi, uphizi, ama-chickpeas ...) inciphisa kakhulu lo mphumela uma siwadla ku-puree noma isobho.
2. Icwiliswe ngaphambili
Uma siyicwilisa okungenani amahora angu-24, ingxenye yaleyo fibre encibilikayo izongena emanzini futhi iyenge ingozi yokukhukhumala.
3. I-fiber encane emaphaketheni
Imvamisa kuyancomeka ukuthi umkhiqizo ube 'wemvelo', uma kunezinkinga ezinzima zokuqunjelwa, khumbula ukuthi ukudla okusemathinini kanye nezinqubo ngokuvamile kune-fiber encane, ngakho-ke, kukhiqiza igesi encane.
4. Izindlela zokupheka
Ngokuvamile, kungcono ukupheka i-steamed noma, kunoma yikuphi, ngamanzi amancane kakhulu, bese wengeza imifino lapho isivele ibilisa.
5. Izingubo zokugqoka ezifanele
Amakhambi afana nesafroni, i-cardamom, i-coriander, i-dill, i-turmeric, i-fennel, i-ginger, i-oregano, i-rosemary noma i-thyme ikhiqiza isenzo se-carminative esiza ukunciphisa inani legesi, ngakho-ke ingaba yingxenye yazo zonke izitshulu zethu ngokwezinga elikhulu noma elincane. .
6. Okuthosiwe Kancane
Amafutha, ngisho namafutha emifino, ayashesha ukugayeka futhi abiza kakhulu kunezinye izingxenye, ezingadala igesi kwabanye abantu. Sizama ukuzigwema ngangokunokwenzeka.
7. Ukudla ngokucabangela
Qaphela, hlafuna ukudla kwakho kahle futhi, uma kungenzeka, ngaphandle kokukhuluma, ukuze ugweme ukungena kakhulu emlonyeni wakho phakathi nenqubo.
Igesi eyeqile, ngokomthetho, akuyona inkinga yezokwelapha engathi sína, kodwa ingase ingakhululeki kakhulu, ngakho-ke masingasoli imifino futhi sibuyekeze yonke inqubo: ukuthenga, ukupheka, ukudla ... Ukubuka umzimba wethu futhi, uma Kukhona into ezizwa kabi kakhulu. kithi, kuzoba ngcono ukukugwema noma ukuthola enye indlela yokukuthatha. Izikhathi eziningi iyasebenza.
Mayelana nombhali: UMiriam Donat Tortosa, Othweswe Iziqu Kwezokudla Kwabantu kanye Nezokudla, uchwepheshe wezifo zokugaya ukudla kanye nesazi sokudla okunempilo kweVegan Food Club. Tadisha ukuxhumana phakathi kokudla 'okusekelwe esitshalweni' nokusetshenziswa kwakho ukwelapha izinkinga ezahlukene zokugaya ngokudla okuqaphelayo nenhlonipho kokubili wena kanye neplanethi.
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