Ukudla Kwesifuba Somoya: Yini Okufanele Ukudle Nokufanele Ukugweme

Isifuba somoya siyisifo esingelapheki isifo samaphaphu lapho imigudu yomoya ivuvukala futhi ibambene, okwenza ukuphefumula kube nzima. Nakuba ingelapheki, isifuba somoya singalawulwa ngokuthi ukwelashwa nokugwema izinto ezibangisayo. Ukudla kubalulekile, njengoba okunye ukudla kungase kunciphise ukuvuvukala, kodwa okunye kungandisa izimpawu. 

Ubufakazi bokuqala bubonisa ukuthi akukho ukudla okukodwa noma izakhi ezingathuthukisa izimpawu zesifuba somoya ngokwazo. Kodwa-ke, abantu abane-asthma bangase bazuze ngokudla ukudla okunempilo.Ukudla okunazo zonke ecebile ngezithelo nemifino emisha.

Ukudla nakho kunendima maqondana nokungezwani komzimba nezinto ezithile. Ukungezwani nokudla okuthile kwenzeka lapho amasosha omzimba esabela ngokweqile kumaprotheni athile ekudleni, okungase kubangele izimpawu zesifuba somoya kwesinye isikhathi.

Lapha, sizofaka ukudla okubi kakhulu nokungcono kakhulu kwe-asthmatics okufanele sikugweme futhi sikudle.

8 Ukudla Okuphambili Kwesifuba Somoya

1. Izithelo Nemifino

Izithelo nemifino kubalulekile ekudleni okuhambisana nesifuba somoya ngenxa yalokhu:

• Antioxidants
• Vitamins
• Minerals
• I-Fiber

Izithelo ezisawolintshi ezifana namawolintshi, amagilebhisi, ulamula kanye nama-lime zinikeza uvithamini C oqinisa amasosha omzimba. Le antioxidant isiza ukuvikela amangqamuzana okuphefumula ekulimaleni okuvuvukalayo. Ukudla okusawolintshi njalo kungathuthukisa ukusebenza kwamaphaphu.

Imifino enamaqabunga enikeza izinzuzo ihlanganisa:

• Isipinashi
• Kale
• Iklabishi
• Ulethisi

Lezi ezinye zemifino ehlinzeka ngama-antioxidants njenge: 

• I-Beta-carotene
• Lutein
• Quercetin

Lezi zinhlanganisela zivimba izindlela zokuvuvukala emaphashini. Imifino enamahlamvu iphinde ibe ne-vitamin E, i-magnesium, ne-omega-3 fatty acids ukulawula ukuvuvukala.

• Amazambane ama-Sweet ama-antioxidants amahle ane-beta-carotene.
• Izaqathi notamatisi nakho kunikeza i-beta-carotene ne-lycopene, enye i-antioxidant ebalulekile. 
• Upelepele obomvu nophuzi unamazinga aphezulu kavithamini C.

Khomba ukugcwalisa uhhafu wepuleti lakho ngezithelo nemifino ekudleni ngakunye ukuze usebenzise amandla azo okuqinisa amasosha omzimba.

2. Amantongomane kanye Nembewu

• Amantongomane nezimbewu ziyizithako ezinomsoco ekudleni kwesifuba somoya ngoba ziqukethe amafutha anempilo kanye novithamini E.
• The i-omega-3 ama-fatty acids kuma-walnuts, ama-alimondi, nama-flaxseeds anemiphumela yemvelo yokulwa nokuvuvukala.
• I-Vitamin E iyi-antioxidant evikela izicubu zamaphaphu ekulimaleni kwama-radical mahhala kanye nokuguqulwa kwamaselula.
• Imbewu ye-sunflower futhi imbewu yamathambo futhi inikeza i-Vitamin E, kanye ne-magnesium, i-zinc, ne-selenium. 

Lawa mamineral anika amandla amasosha omzimba ukusebenza ngendlela efanele. Khomba ingcosana yamantongomane noma imbewu nsuku zonke. Yengeze ku-oatmeal, ama-smoothies, ama-saladi noma uwajabulele nje njengokudla okulula.

3. Inhlanzi Enamafutha

Izinhlanzi ezinamafutha njenge-salmon, i-mackerel, i-tuna, ama-sardine, ne-trout ziwukudla okumangalisayo ekulawuleni izimpawu zesifuba somoya. 

• Izinhlanzi zasemanzini abandayo zinikeza amanani aphezulu ama-omega-3 fatty acids alwa nokuvuvukala abizwa nge-EPA ne-DHA. 
• Ukudla izinhlanzi izikhathi ezimbili kuya kwezintathu ngesonto kunganciphisa kakhulu ukuvuvukala emzimbeni wonke.
• Ngaphezu kwezinhlanzi ezintsha, cabangela ukudla kwasolwandle okucebile nge-Omega-3 noma isithasiselo sakho. 
• I-tuna ekheniwe kanye ne-salmon ngezinye izindlela ezilula zokuthola i-EPA ne-DHA eyengeziwe.

4. Amakhambi nezinongo

Amakhambi nezinongo ezifana turmeric, i-ginger, i-garlic, isinamoni, nopelepele omnyama kunenzuzo kakhulu ezigulini ezinesifuba somoya. Eziningi ziqukethe izinhlanganisela ezinamandla ezivimbela ukusabela kokuvuvukala.

• I-Turmeric ine-curcumin ye-antioxidant evimbela ukusebenza kwezakhi zofuzo ezihilelekile ekuvuvukeni. 
• I-Ginger iphinde icindezele abalamuli abaningana bokuvuvukala. 
• I-garlic, i-cayenne, isinamoni, nopelepele omnyama kunemiphumela efanayo.

Lapho upheka, pheka ngokukhululekile izitsha ngalawa makhambi nezinongo esikhundleni sikasawoti ukuze ukhulise ukunambitheka nezinzuzo zezempilo. I-Turmeric ne-ginger nazo zingadliwa njengezithasiselo noma itiye.

5. Izinhlamvu Eziphelele

Izinhlamvu ezicolisisiwe njengerayisi elimhlophe, isinkwa, ne-pasta zikhawulelwa kakhulu ekudleni kwesifuba somoya. Lezi zinhlamvu ezicutshunguliwe zisusa i-bran negciwane, zisuse imisoco ewusizo njenge: 

• I-Fibre,  
• Uvithamini E,
• I-Vitamin B,
• Magnesium, kanye 
• Amafutha Anempilo.

Esikhundleni salokho, khetha imikhiqizo egcwele okusanhlamvu efana nelayisi elinsundu, isinkwa sikakolweni ne-pasta, i-oats, i-quinoa, ibhali, ne-buckwheat. 
Izakhamzimba okusanhlamvu okuphelele zinciphisa ukucindezeleka kwe-oxidative kanye nokulimala kwemigudu yomoya. 
I-fiber iphinde ikhuthaze amabhaktheriya e-gut enempilo eboshelwe ekunciphiseni ukuvuvukala.

6. Ubhontshisi

Ubhontshisi nodali kunikeza izinzuzo eziningi ezigulini ezinesifuba somoya, okuzenza zibe ukudla okungcono kakhulu kwesifuba somoya ezingadliwa. 

• Banikeza amaprotheni amancane kanye namaminerali afana i-potassiumi-magnesium, i-zinc eyenza umsebenzi wamaphaphu ube lula. 
• Ubhontshisi ubuye ube nama-antioxidants kanye ne-fiber edambisa ukuvuvukala.
• Okunye ukukhetha okuphezulu ubhontshisi wezinso, ubhontshisi omnyama, ubhontshisi we-navy, uphizi, nama-lentils. 

Hlela ukudla ubhontshisi noma udali okungenani izikhathi ezimbalwa ngesonto. Benza izithasiselo ezinhle kakhulu esobho, amasaladi, isitshulu, nezitsha zokusanhlamvu.

7. Iyogathi & Kefir

Ukudla okucebile ngama-probiotic njenge iyogathi noma i-kefir yethula amagciwane anempilo emathunjini. 

• Ucwaningo olusafufusa lubonisa ukuthi ama-probiotics nama-prebiotics avela obisini oluvutshiwe anganciphisa ukuvuvukala okuhileleke ku-asthma.
• Bheka izinhlobo ezingenashukela futhi uhlose ukuphakelwa okungu-1-2 nsuku zonke. Ngaphezu kwalokho, iyogathi isekela impilo yokuphefumula kusuka ngaphakathi ngaphandle ngokuthuthukisa i-microbiome ehlukahlukene, elinganiselayo.

8. Tea Luhlaza

Ukuphuzela itiye eliluhlaza kuyindlela elula yokusebenzisa amandla ama-antioxidants empumelelweni yesifuba somoya. 

• Itiye elihlaza liqukethe ama-catechin afana ne-Epigallocatechin Gallate (EGCG) anemiphumela eqinile yokulwa nokuvuvukala kanye nokulawula amasosha omzimba emzimbeni.
• Ucwaningo lukhombisa ukuthi itiye elihlaza liphumuza imigudu yomoya futhi lingavikela izicubu zamaphaphu ekulimaleni kwe-oxidative. 
• Yenza inkomishi eyodwa noma ezimbili ngosuku ukuze usebenzise inhlanganisela yezempilo eyingqayizivele enikezwa yitiye eliluhlaza.

Ukudla Okungu-8 Okumele Ukugweme Nge-Asthma

1. Ukudla Okugayiwe Nokuthosiwe

Ukudla okugayiwe kakhulu kuvame ukuba namafutha avuvukalayo futhi kuntule imisoco, okwenza kube ukudla okubi kakhulu kwesifuba somoya. Abanye babo - 

• amazambane chips, 
• abaqaphi, 
• izimpahla ezibhakwa esitolo kanye
• ukudla kwe-microwave.

Ukuthosa ukudla okunesitashi okufana namafrimu nama-donuts nakho kudala inhlanganisela ye-Acrylamide ecasulayo. Ukunciphisa ukudla okugayiwe kanye nezinto ezithosiwe kungasiza ukuvimbela ukuqubuka kwesifuba somoya.

2. Ukudla Okunoshukela Neziphuzo

Ushukela oweqile udala ukuvuvukala kwesistimu futhi ucindezela umsebenzi wokuzivikela komzimba. 

• candy
• izimpahla ezibhakiwe
• iziphuzo ezinoshukela
• ama-dessert

I-3. Utshwala

Utshwala buyisiqalo esivamile sesifuba somoya esinganweba imigudu yokuphefumula ye-bronchial futhi bubangele ukuphefumula, ukukhwehlela, nokuphelelwa umoya. Labo abanesifuba somoya kufanele balinganisele ukuphuza utshwala futhi baphuze kuphela ngokulinganisela ngokucophelela, uma kunjalo.

4. Ukudla Okusheshayo

Ukudla okusheshayo okuvame ukuba phezulu kumafutha agcwele ukuvuvukala, i-sodium, kanye nama-preservatives amakhemikhali ahlanganisa: 

• amabhega, 
• athosiwe,
• iziphuzo ze-carbonated,
• ama-chips,
• pizza, futhi 
• inkukhu econsisa amathe 

Ukunciphisa ukuzitika ngezikhathi ezithile kokudla okusheshayo kungazuzisa iziguli ezinesifuba somoya.

5. Ubisi

• Ubisi, ushizi, iyogathi, neminye imikhiqizo yobisi yizinto ezivamile ezivusa isifuba somoya, ikakhulukazi ezinganeni. 
• Ukunciphisa ukuphuza ubisi nokushintshela kwezinye izindlela zobisi olusekelwe ezitshalweni njenge-almond, ukhukhunathi, noma ubisi lwe-oat kungasiza ukulawula izimpawu.

I-6. I-caffeine

• I-caffeine etholakala ekhofini, etiyeni, esoda, eziphuzweni ezinikeza amandla, nakushokoledi ingashukumisa imigudu yokuphefumula ngokweqile. 
• Ukukhipha i-caffeine ku-200-300 mg nsuku zonke (cishe izinkomishi ezi-2 zekhofi) kuwukuhlakanipha kulabo abanesifuba somoya.

7. Ama-Allergens Wokudla

Izifo ezivamile zokudla zingavusa ukuvutha kwesifuba somoya kubantu abathintekayo ngokudala ukusabela komzimba, okuhlanganisa: 

• ukolweni, 
• Ngi, 
• amaqanda, 
• amantongomane esihlahla, 
• amantongomane, kanye 
• igobolondo. 

Ukuhlolwa kwe-allergies nokugwema izinto ezithile ezingezwani nomzimba kungasiza ekuvimbeleni izinkinga zesifuba somoya.

8. Ukudla okuneSulfite

• Ama-sulfite asetshenziswa njengezilondolozi esithelweni ezomisiwe, iwayini, ijusi kalamula esemabhodleleni, izimfanzi, neminye imithi angabangela izimpawu zesifuba somoya kulabo abanokuzwela kwe-sulfite. 
• Ukuhlola amalebula nokugwema ukudla okune-sulfite njengoba kudingeka kuyanconywa.

Ukudla Okubi Kakhulu Kwesifuba Somoya

Isifuba somoya yisimo esingamahlalakhona esingase siqalwe noma sibe sibi nakakhulu ngokudla okuthile kanye nemikhuba yokudla. Nakhu okunye ukudla okubi kakhulu kwe-asthma:

• Ukudla Okugayiwe: Ukudla okusheshayo, ama-chips, nokudla okulula okupakishiwe kuvame ukuqukatha okokugcina, imibala yokwenziwa, nama-flavour angabangela izimpawu zesifuba somoya.
• Imikhiqizo Yobisi: Ubisi, ushizi, neyogathi kungakhuphula ukukhiqizwa kwamafinyila kwabanye abantu, okungase kube kubi kakhulu izimpawu zesifuba somoya.
• Ukudla Okuphezulu Nge-Sulfites: Izithelo ezomisiwe, iwayini, nokudla okuthile okugayiwe kuqukethe ama-sulfite, angabangela ukuhlaselwa yisifuba somoya kubantu abazwelayo.
• Ukudla Okunezithasiselo Zokwenziwa: Izithako zokwenziwa, izilondolozi, nezithuthukisi ukunambitheka njenge-MSG kungadala izimpawu zesifuba somoya kwabanye abantu.
• Ukudla Okunosawoti: Inyama egayiwe, amasobho asemathinini, nokudla okulula okunosawoti kungaholela ekugcineni amanzi nokuvuvukala, okungase kubhebhethekise isifuba somoya.
• Ukudla Okune-Acidic: Utamatisi, izithelo ezisawolintshi, noviniga kungabangela i-acid reflux, engabangela izimpawu zesifuba somoya.
• Ukudla Ongezwani Nakho: Noma yikuphi ukudla okudala ukungezwani komzimba njengamantongomane, i-shellfish, noma amaqanda kufanele kugwenywe, njengoba ukungezwani komzimba kungabhebhethekisa izimpawu zesifuba somoya.
• Ukudla Okunamafutha Kakhulu: Ukudla okuthosiwe, inyama enamafutha, namasoso anokhilimu kungandisa ukuvuvukala futhi kubhebhethekise isifuba somoya.
• Ukudla Okubandayo Neziphuzo: U-ayisikhilimu, iziphuzo ezibandayo, nezinye izinto ezibandayo zingabangela ukuqhuma kwe-bronchial kwabanye abaphethwe yisifuba somoya.
• Ukudla Okunamazinga Aphezulu e-Histamine: Ushizi asebekhulile, ukudla okubilile, nezinhlanzi ezithile kungakhuphula amazinga e-histamine, okungase kubangele izimpawu zesifuba somoya.

Amathiphu Wokudla Okungcono Kakhulu

Kulabo abanenkinga yokudla kanye nokukhathala ngenxa yezimpawu zesifuba somoya noma imithi, nanka amacebiso awusizo:

• Thatha izithasiselo zansuku zonke: Uma ukudla kwakho kunganikezi izakhamzimba ezanele noma unciphile ukudla, i-multivitamin yansuku zonke ingasiza. Ukusetshenziswa isikhathi eside kwe-oral steroids enomthamo omkhulu kunganciphisa ukumuncwa kwe-calcium futhi kubangele ukulahleka kwamathambo, ngakho-ke buza udokotela wakho mayelana nokudla okufanele kwe-calcium kuwe.
• Phefumula ngokulinganayo ngenkathi udla: Qiniseka ukuthi uphefumula kancane ngenkathi uhlafuna futhi udla. Zama ukuhlala ukhululekile ngesikhathi sokudla, futhi ume kancane uma udinga ukubamba umoya.
• Lungiselela futhi umise ukudla okwengeziwe: Phinda kabili noma kathathu amaresiphi akho owathandayo bese ufriza izingxenye ezengeziwe. Ngale ndlela, uzoba nokudla okuzenzela okulungele izinsuku lapho ungakuthandi ukupheka.
• Hlela imisebenzi uma unamandla amaningi: Imisebenzi efana nokuthenga igrosa ingakhandla, ngakho-ke yenze lapho uzizwa ungcono kakhulu, njengasekuseni noma ngemva kokuphumula. Noma, cela umngane noma ilungu lomndeni ukuthi likusize ngokuthenga kwakho.
• Hlala ngenkathi usebenza ekhishini: Gwema ukuma uma esikhundleni salokho ungahlala. Gcina i-barstool eduze kwekhawunta yasekhishini, noma unqume, usike, futhi uxube etafuleni lasekhishini.

Isiphetho

Ukudla kunomthelela omkhulu ekulawuleni nasekuvimbeleni isifuba somoya. Gxila ekufakeni ukudla okuluhlaza, okunamaqabunga, okusha, okuphelele okune-antioxidant kanye nezinhlanganisela ezilwa nokuvuvukala. Gwema izinto ezicutshungulwe kakhulu, izinto ezingezwani nezivamile, nezithako ezicasulayo. 

Sebenzisana eduze nodokotela wakho kanye nesazi sokudla okunempilo ukuze uthole uhlelo lokudla olungcono kakhulu lwezidingo zakho ezithile. Ngokushintsha kwendlela yokuphila efanele, iziguli eziningi ezinesifuba somoya zingakwazi ukuphatha kahle isimo sazo.

UDkt uNksz Sunitha

Udokotela Wezokudla

CARE Hospitals, Musheerabad, Hyderabad

Imibuzo Evame Ukubuzwa

1) Yikuphi ukudla okungcono kakhulu kwesifuba somoya?

Ukudla okucebile kuma-antioxidants, amavithamini C no-E, kanye omega-3 ama-fatty acids alungele isifuba somoya. Izibonelo zihlanganisa izithelo, imifino, amantongomane, imbewu, nenhlanzi.

2) Ingabe i-curd ilungele iziguli ezinesifuba somoya?

I-Curd ingaba yinhle ezigulini ezinesifuba somoya njengoba iwumthombo wama-probiotics, angasiza ukuthuthukisa impilo yamathumbu futhi aqinise ukungatheleleki. Kodwa-ke, uma ubisi lubangela i-asthma yakho, kungcono ukuyigwema.

3) Yini engingayiphuza ukuze nginqande isifuba somoya?

Ukuphuza iziphuzo ezifudumele njengetiye le-herbal, itiye le-ginger, noma amanzi anoju nolamula kungasiza ekudambiseni izimpawu zesifuba somoya. Ukuhlala u-hydrated ngamanzi nakho kubalulekile.

4) Yikuphi ukudla okufanele ngikugweme uma nginesifuba somoya?

Gwema ukudla okungadala izimpawu zesifuba somoya, njengokudla okugayiwe, ukudla okune-sulfite ephezulu (njengezithelo ezomisiwe newayini), izithasiselo zokwenziwa, nezinto ezingezwani nazo ezifana namantongomane noma i-shellfish uma ungezwani nayo.

5) Yikuphi ukudla okufanele ngikudle ukuze ngigcine isisindo esinempilo nginesifuba somoya?

Ukugcina isisindo esinempilo ngesifuba somoya, yidla a Ukudla okunazo zonke nenala yezithelo, imifino, okusanhlamvu, amaprotheni amancane, namafutha anempilo. Gwema ukudla ngokweqile bese ukhetha ukudla okunomsoco.

6) Singaluphuza ubisi ngesifuba somoya?

Ungaphuza ubisi ngesifuba somoya ngaphandle uma unokungezwani nobisi noma ukungabekezelelani okudala izimpawu zakho zesifuba somoya. Uma ubisi lubangela ukunqwabelana kwamafinyila noma lwenza izimpawu zibe zimbi kakhulu, kungcono ukukugwema.