Xa ufumana intlungu ebuhlungu besifo sesisu (IBS) , kunokuba nzima ukucinga ngokutya ukutya. Sekunjalo, uyazi ukuba kufuneka udle. Inganciphisa ezinye ixhala lakho ukwazi ukuba ngokutshintsha indlela oyidlayo ngayo , unokwenyanisa impawu.
Kukho iindlela ezininzi zokunciphisa intlungu esiswini kunye nokunyanzelisa . Phakathi kwazo zincwadana ezintathu ezilula ukugcina engqondweni njengoko wenza ukutya kwakho kwansuku zonke.
Gwema ukutya okutya
Ukutya okunamafutha kunokuqulethe izinto ezingadlulisela amandla okwephulwa kwamathumbu emathunjini, okubangele intlungu eyongezelelekileyo kunye nokunyanyiswa. Nenjongo yokutya ukutya okunamafutha aphantsi, ugweme nantoni na i-greasy, fried, okanye i-fatty.
Ukuba ufuna iimbono, jonga nje kwimenyu yokutya ephantsi. Ezi zinto zihlala ziquka iziqhamo nemifuno eninzi, inyama ephilileyo njengenkukhu kunye nentlanzi efana ne-salum. Iintsimbi kunye nee-saladi zilungile, ukutya okulula okuza kukunika ukutya okunomsoco ngaphandle kokugqithisa kakhulu inkqubo yakho.
Yidla ukutya okuncinci
Ukutya okukhulu kunokunceda nokukhutshwa kwamathumbu emathumbu. Nika ukutya ukutya okuncinci rhoqo kwimini yakho ukuze ungayicingi inkqubo yakho.
Kukho ukutya okunokubaluleka kwe-IBS onokuyonwabela ngalo lonke usuku. Unokuba neqanda isidlo sakusihlwa, isaladi esitsha yokuhlwa, kunye nesidlo esingasondayo senkukhu. Phakathi kwesidlo, zama ukutywina kumantongom, imbewu, okanye i-yogurt.
Kwiintsuku ezimbi, Ncitshisa i-Gassy Foods
Ukutya okuvelisa i-intestinal gesi kunokuncedisa ubuhlungu besisu kunye nokunyanzelisa.
Ngelishwa, oku kutya okufanayo kufana nokuba neenzuzo eziphezulu zokondla. Ngoko ke akusiyo ingcamango efanelekileyo yokutya ukutya okunqanda kakhulu rhoqo. Sekunjalo, xa intlungu yakho ibangela ukukhathazeka, ukusika izinto ezimbalwa kungabakho indlela yokuhamba.
Ngaloo mihla, zama ukutya ukutya okungekho gassy kwaye ugweme abo banako ukuvelisa igesi.
Izinketho zakho zihluke kakhulu kwaye ziquka yonke into evela kwintaka kunye nenkomo yenkomo kwimifuno eluhlaza, utamatisi kunye namajikijolo. Ezinye izityalo ezifana ne-oats kunye nelayisi nazo zinokunika i-carbs efunekayo kakhulu ngaphandle kwegesi.
Ngaba isidlo se-Low-FODMAP Sifanele?
Ukuba ufumanisa ukuba ukubetha kunye negesi kudla ukufaka isandla kwiintlungu zakho ze-IBS rhoqo, unokufuna ukujongana nokutya okuphantsi kwe-FODMAP . Oku kutya kukuphanda ukuxhasa ukusetyenziswa kwayo ekunciphiseni iimpawu zezilwanyana ze-IBS.
Uluhlu lokutya kule yokutya okunomdla-ntliziyo aluphethanga ngokupheleleyo kwaye kukho iintlobo ezahlukeneyo zokukhetha. Noko ke, mhlawumbi kungcono ukuba uxoxe nomfaki oyaziyo ukuba uyilungise isicwangciso sokutya esisebenzela iimpawu zakho kwaye ikunike ukutya okondayo kwansuku zonke.
Inqaku esuka
Njengoko nayiphi na imeko yempilo, kubalulekile ukwazi xa ufuna ukubonisana nogqirha wakho. Ukuba unamava obunzima obugqithiseleyo ngaphaya kwephethini yakho rhoqo, ubanike umnxeba. Oku kuyinyaniso ukuba iimpawu zakho ziquka ukuhlanza, umkhuhlane, izitya zamanzi okanye abamnyama okanye ukungakwazi ukupasa igesi.
Umthombo:
> Gibson P, uMalusi S. Ubungqina bokutya bokusetyenzwa kokutya kweempawu zomzimba zesisu: Indlela yeFODMAP. Umbhalo weGastroenterology kunye neHepatology. 2010; 25: 252-258.
> I-National Digestive Diseases Information Clearinghouse (NDDIC) Igesi kwiTekestive Tract. 2016.