Ngaba ukufumanisa kunzima ukunciphisa umzimba xa ukutya okunempilo kubonakala kwenza iBS yakho ibe nzima? Ingumthombo oqhelekileyo wokukhungatheka ngabantu abajongene nesifo sengqondo sesifo esilumkileyo (IBS) . Sekunjalo, ukulahlekelwa isisindo akumele kube yinto engathembekiyo.
Kukho i-ray ekhanyayo yethemba. Inzululwazi isinike ulwazi oluncedo malunga nokutya, i-IBS, kunye nokulahleka kwesisindo. Unokusebenzisa ngokunjalo oku kuphumelela ngokunciphisa umzimba, kodwa ukwandisa impilo yakho yokutya kunye neyomzimba jikelele.
Ukutya kunye neengcebiso zokutya kunokudideka. Enye ingcali iza kukuxelela into enye, ngelixa omnye ekutshela into eyahlukileyo. Kwaye ngamanye amaxesha iinkolelo ezinokuthi zixesha elide malunga nokulahlekelwa kwesisindo ziya kuba ziphosakeleyo.
Siza kujonga eziliqela izicwangciso eziphilileyo zokulahleka kwesisindo esisekelwe kwisayensi ye-date-to-date. Siza kulungelelanisa ezi zinto ukuze zijonge ngokuzama kwakho ukufumana i-IBS yakho phantsi kolawulo olungcono.
Khetha i-Low-FODMAP Yokuvelisa
Wonke umntu uyazi ukuba imifuno neziqhamo zizalisekile, zondlobisayo kwaye ziyanelisayo kwaye ukuba ukutya okuninzi kukunceda ukuba unciphise umzimba. Nangona kunjalo, ukuba unjengabantu abaninzi abane-IBS, unokwesaba ukuba ukutya ukutya okufakwe kwi-fiber kuya kwenza ukuba iimpawu zakho zibi nakakhulu kuba oko kwenzeka nakwixesha elidlulileyo.
Musa ukwesaba ukuvelisa, Khetha ngokuhlakanipha
Awusayi kuphinda uhlale ukwesaba njengoko inzululwazi ilapha ukukunceda! Abaphandi abancinci beFODMAP abavela kwiYunivesithi yaseMonash bavavanya imifuno kunye neziqhamo. Baye bachonga abo banokunyamezelwa ngabantu abaninzi abane-IBS.
Unokuqala umzamo wakho wokulahleka kwesisindo ngokukhetha i-FGMAP yeefowuni kunye neziqhamo ezifana ne-avocado, iibhanana, i-kale kunye neentatayi. Unokufumana ukuba emva kwexesha, unako ukwandisa ngaphaya kwezinto eziphantsi kwe-FODMAP ngaphandle kokuphazamisa iimpawu.
Unokunyusa ngokunyanisekileyo ukutya kwakho kwezityalo kunye nemifuno enempilo ngokuzama ukubandakanya iimveliso ngexesha lokutya. Yiba ne smoothie eluhlaza kunye namajikijolo okanye i-omelet yemifuno yokutya kwasekuseni. Jabulela isaladi ngokusemini okanye ngesidlo sasemini. Gcwalisa isiqingatha sesitya sakho sokutya kunye nemifuno.
Nantoni na oyenzayo, gcinani engqondweni ukuba imifuno eluhlaza kunye neziqhamo zinokuba nzima ukuba ulandele indlela yokugaya.
Khetha iProtheni
Ngaba uhlala ulwa neminqweno? Khetha iprotheni phezu kwama-carbs!
Iiprotheyini aziphakamisi amazinga eshukela egazi. Oku kuthetha ukuba akayi kubangela i-insulin spikes kunye ne-lows ekuthumayo ukuba ufumane into yokutya emva kweeyure ezimbalwa emva kokutya kwakho kokugqibela. Iiprotheyini nazo ziba lula ukugaya kwaye ke akunakwenzeka ukuba zibangele iimpawu zakho ze- IBS .
Imithombo yamaprotheni enempilo:
- Inkomo *
- Inkukhu*
- Amaqanda
- Nuts
- Inyama yehagu*
- ZoLwandle
- Imbewu
- I-Tofu, tempeh, seitan (engekho i-celiacs)
- Yogurt
* Ukunciphisa umngcipheko wokungcola kwizinto ezingenakulungelelanisa iiflethi zakho zegulane ukhethe uhla lwamahhala, ukondla iimveliso zezilwanyana ezingenasifo nanini nanini kunokwenzeka.
Iiprotheyini zeVermarians
Ukusebenzisa iprotheni eyaneleyo kunokuba ngumngeni ukuba ungumhlaza we-IBS . Ngenhlanhla, abaphandi be-FODMAP bafumene ukuba i-tofu, tempeh, kunye ne-seitan iyakunyamezeleka. Izikhukhukazi ezinamathanga kunye neengcingo zamagqabini zingadliwa ngokubancinci xa zihlanjululwe kakuhle.
Khetha amaFa
Izwi elithi, "amanqatha ayanqatha" athathaka, kodwa isekelwe kwisayensi ephosakeleyo. Isiphakamiso sokutya ukutya okunamafutha aphantsi siye sabuya, njengoko amazinga okukhuluphala, isifo sikashukela, isifo se-cardiovascular, kunye neemeko ezizimeleyo ziphezulu.
Ingxaki ngesondlo se-fat-fat is folded three:
- Abakhiqizi bokutya bathatha isikhundla seenqatha kwimveliso kunye noshukela kunye ne-carbohydrates ecocekileyo. Zombini ezi zinto zenza i-insulin spikes ekhokelela kwizifiso kunye nokunyusa umzimba, kunye nokwandisa umngcipheko wesifo sikashukela nesifo senhliziyo.
- Imizimba yethu - ngakumbi ingqondo yethu-idinga amanqatha ukuze isebenze kakuhle.
- I-Fat yongeza ukunambitheka kokutya kwaye ikhulise ingqiqo yethu yokwaneliseka emva kokutya. Xa unelisekile, ngokuqhelekileyo unqumle kwii-khabhinethi ze-snack.
Ukulahla ukwesaba ukuba amafutha aza kukunqatha kwaye uyongeze ekudleni kwakho kwansuku zonke!
Kubalulekile ukukhumbula ukuba akuzona zonke iifayili ezidalweyo ezilinganayo . Iimpawu zeTrans zifumaneka kwiindawo ezininzi zokutya ezixutywayo kwaye zidibene nokuphakamisa umngcipheko wesifo senhliziyo. Zama ukugwema nayiphi na ukutya equkethe i-oil-hydrogenated oil. Ubungozi kunye neenzuzo zamathambo azalisiweyo-afumaneka kwizinto ezinjengomzimba obomvu kunye nebhotela-isifundo sisasaza kwingxoxo, ngoko cela ugqirha wakho.
Kukuphi na amafutha afanelekileyo kunye nokutya kwe-IBS ? Ukutya okuthosiweyo kunye nokugcoba kunokwenzeka ukuba kunqunyulwe iimpawu zakho. Ngakolunye uhlangothi, amafutha enempilo kufuneka axhomeke kakuhle kwaye ayenomsebenzi omkhulu ekukhuliseni i-flora yakho .
Imithombo emihle yeFat ephilileyo
Intlanzi. Nangona ininzi intlanzi iyimithombo emihle ye-Omega-3 fatty acids, ezinye ziphilile kunezinye:
- Yidla: iAnchovies, i-salmon, kunye ne-sardines
- Gwema: Intlanzi enkulu yeentlanzi ezifana ne-swordfish okanye i-Mako shark, ngenxa yokungcola kweekhemikhali
IBS-Friendly Seed. Oku kungcono kwi- IBS-C .
Amanqatha aphantsi-FODMAP. Ezi zigqibeleleyo zokutya okulula kunye nezongezo ezihlwaya kwiitya ezahlukeneyo.
- Iinqabunga zaseBrazil
- NamaMacadamia
- Pecans
- IWalnuts
Oyile. Gcina ezi ngqondweni xa upheka njengendlela efanelekileyo yokufumana amafutha enempilo kuyo yonke isidlo.
- Ikhokoni yeoli
- I-oyile ye-olivu
Velisa. Jabulela ezi zodwa okanye uzifake kwiitya zakho ezizithandayo,
- I-avovocado (ukukhonzwa kwe 1/8 yesiqhamo sonke kuyinto ephantsi-FODMAP)
- YemiNquma
Sika (ilula) iCarbs
I-Sugar kunye ne-carbohydrates ecocekileyo-i-carbohydrates elula-ibonakala yonke indawo!
Ifomu ephezulu kakhulu ye-carbohydrate ecocekileyo ngumgubo wengqolowa, owenza umgubo owenziwe ngumgca we-bran. Umgubo omhlophe, kunye neqabane lakhe kulwaphulo-mthetho, ushukela, lunokufumaneka kwiintlanzi, i-pastas, iigebengu, ii-cookies, i-donuts, kunye nokutya okucutshungulwayo. Zonke ezi zinto zidlala indima enkulu ekudleni kwabantu abaninzi eNtshona Koloni.
Nangona kunjalo, ushukela kunye ne-carbohydrate ecocekileyo isenza sigula. Ukunyaniseka, isifo senhliziyo kunye nesifo sikashukela sele sibophelelwe ngokuthe ngqo kwiidlo eziphezulu kwiswekile kunye ne-carbohydrates ecocekileyo.
Ziziphi iiCarbs ezilula kuMzimba wakho
Xa sisitya iswekile kunye ne-carbohydrates ecocekileyo, amazinga ethu ashukela egazini akhula ngokukhawuleza. Oku kwenza ukuba i-pancreas ithumele i-insulin. I-insulin yenza umsebenzi omkhulu wokususa iswekile yegazi (i-glucose), kodwa yenza oku ngokuyifaka kwiiseli zethu ezinamafutha kunye nemithambo yegazi.
Yingakho i-carbohydrates ecocekileyo inomdla ekukhuseni nasezifo zentliziyo. Emva kokuba i-glucose isusiwe, umzimba uya kuthumela umnxeba. Oku kukhuthaza izifiso zokutya eziphezulu ezicatshisiweyo ze-carbohydrates, eziyi-bane ye-dieter. Ngokuhamba kwexesha, ukunyamezela kwe-insulin kukhula, ukwandisa umngcipheko wesifo senhliziyo nesifo sikashukela.
Kodwa lo Mqathango ulungile kwi-IBS
Oku mhlawumbi enye yeengcebiso ezilukhuni. Sekunjalo, isiliva yesilivere kukuba ukugawula i-carbohydrates ecocekileyo inokuba nefuthe kakhulu kwimpawu zakho ze-IBS. Ingqolowa, ngokukodwa, inxulumene ne-IBS ngezizathu ezibini:
- Ingqolowa iqulethe i-gluten, iprotheni engenakudliwa nantoni na umntu onesi sifo . Izigulane ze-IBS zibhekwa njengengozi ephezulu yezifo ezingenazo. Nangona umntu engenayo isifo se-celiac, kuthiwa ezinye iimeko ze-IBS zicingelwa ukuba ziyiphumo lobubele be - gluten .
- Ingqolowa iqulethe i-fructans, enye ye-FODMAP i-carbohydrate edibeneyo kunye neyabangela iimpawu zokungafunwa ezingafunwayo kubantu abane-IBS.
Kulungile, umzimba wakho uya kulungisa
Yenza okusemandleni akho ukusika iswekile kunye ne-carbohydrate ecocekileyo. Kungathatha iintsuku ezimbalwa ukuba umzimba wakho unqume ukuthumela kuzo ezo zinto ezinomsoco kwaye ezintle. Xa usuphelile "umzila wesitimela," amazinga akho wamandla aya kuzinza kwaye uya kuziva unelisekile phakathi kokutya. Uya kwenza impilo yakho yonke inkonzo enkulu. I-flora yakho yamanzi iya kukubulela kanye!
Ukuphumelela ukulahlekelwa kwesisindo, kulungile ukuvumela ukunyangwa kwesinye isikhathi. Nangona kunjalo, khawujonge ingqalelo kwindlela eyenza uzive ngayo kunye nantoni na eyenziwa kwiminqweno yakho.
Hlala kude nokutya okucwangcisiweyo, ukutya okungafunekiyo kunye nokutya okukhawuleza
Ukutya okulula kunokuhle kukulondoloze ixesha kunye nemigca ephantsi yeenkampani, kodwa kakhulu kakhulu, imbi kakhulu kwimpilo yakho.
Ukutya okucwangcisiweyo, ukutya okungafunekiyo kunye nokutya okukhawulezileyo kugcwele iswekile, i-carbohydrates ecocekileyo, amafutha angenampilo kunye nazo zonke iintlobo zeekhemikhali (izongezo zokutya, umbala wokutya, ukuzinzisa ukutya). Konke oku kunokuba negalelo ekufumaneni ubunzima kunye neempawu ze-IBS - izinto ezimbini ofuna ukuziphepha.
Isisombululo kukutya ukutya xa kunokwenzeka. Ukutya konke kufaka imifuno, iziqhamo, iisuthi, imbewu kunye nemveliso yezilwanyana.
- Pheka ekhaya xa kunokwenzeka. Ukupheka kwasekhaya kukuvumela ukuba ulawulwe ngokupheleleyo malunga nento oyidlayo.
- Thengisa i-perimeter yesitolo. Gwema ukutya okuza kwibhokisi kwaye ube nobomi obude obude. Ezi zinto zivame ukuzaliswa nezilondolozo ezinokuba zilungele umenzi wokutya kodwa azilungele umzimba wakho.
- Yidla kuphela ukutya okuqinisekileyo ukuba ugogo wakho omkhulu uyazibona. Ukuba akayi kukubona njengento yokutya, ungalindela njani ukuba inkqubo yakho yokugaya iyenze?
Bhala ukutya kokutya
Abathengisi bokutya bathanda ukukulinganisa nge-soda yokutya kunye neepakisha ezincinane ze-calorie eziyi-100. Nangona kunjalo, oku kutya kukunikezela encinane endleleni yokutya
Oko bazinikeleyo baninzi kwezilwanyana ezingenakulungileyo esiye sathetha ngazo. Oku kubandakanya i-carbohydrates ecocekileyo kunye neekhemikhali zokutya. Ukwenza izinto zibe zibi nakakhulu, ezininzi zinamathe amnandi.
Izithako ezinomsila zingenza unelise ixesheni lakho elimnandi, kodwa zikhohlisa umzimba wakho. Ezi zinokushiya emngciphekweni wesifiso njengoko umzimba wakho ufuna ukufumana ukutya okunokwenene. Ukongezelela, ezinye izithandwa ezinokubakho zingabangela iimpawu ze-IBS, ingakumbi igesi kunye nokuqhaqha .
Isitoreji kwi-IBS-Friendly Snacks.
Omnye umxholo wezondlo kukuba ukulahlekelwa isisindo, umntu kufuneka alambile. Njengaye inkolelo malunga namafutha, le nto inokuphinda iphinde ibuyiselwe njengokuba ukunyanzelwa kungakhokelela ekubhakeni.
Uya kuphumelela ngakumbi ekulahlekeni kwakho kwexabiso xa udla ukutya okunesondlo rhoqo kwaye ube neentlanzi ezidliwayo kuzo zonke izihlandlo xa unama-munchies.
IBS-Friendly Snacks
- Amantombazana aphantsi-FODMAP njengamaNandi aseBrazil, iMacadamia, i-pecans, kunye nama-walnuts).
- I-Low-FODMAP ishizi ifaka njenge-cheddar ne-mozzarella.
- Iziqhamo ezingezantsi-FODMAP ezifana neebhanana, i-blueberries, i-cantaloupe, i-oranges, i-chinan, i-raspberries kunye ne-strawberries.
Phuza ezininzi zamanzi
Yonke iseli emzimbeni wethu ifuna iimali ezaneleyo zokusebenza kakuhle. Kubomi bethu obuxakekile, abaninzi bethu bayakuhoxisa ukuqinisekisa ukuba siphuza amanzi aneleyo. Sivame ukungahambisani neempawu zethu zomzimba esizifuna amanzi amaninzi.
Yintoni enokwenzeka ntoni kukuba sicinga ukuba silambile, xa sinyani nje. Ngoko ngaphambi kokuya kwi-snack, uphuze iglasi yamanzi uze ubone oko kwenzekayo. Mhlawumbi awuzange uyidinge loo nto emva kokutya konke kwaye unokulinda kude kube yinto yokutya ukutya okulandelayo.
Amanzi atyala Ezinye iimpawu ze-IBS
Ukusela amanzi amaninzi kuya kunceda ne-IBS yakho. Ukuba ulungele ukutyunjwa (IBS-C), ukusela amanzi aneleyo kunokukunceda ukugcina izithambile zakho zilula. Xa ungaphuzi amanzi aneleyo, umzimba wakho uhlawula ngokukhupha amanzi ngaphandle kwesitulo, uncedise kwizihlalo ezinzima .
Ngaphandle koko, ukuba ungokoqobo lwe- IBS-D , amanzi owaselayo uya kunceda ukubuyisela amanzi alahlekileyo ngexesha lohudo.
Ungakhathazeki Ngokutya Njengomntu Omnye
Abantu abaninzi abane-IBS balila into yokuba abanakudla njengawo wonke umntu. Kule nto, ndithi, "into enhle!"
Ehlabathini laseNtshona, umntu oqhelekileyo udla ukutya okunempilo kakhulu. Fumana i-silver lining kwi-IBS yakho kwaye unondle umzimba wakho ngokutya okunempilo, okunomsoco-imifuno, iziqhamo, iiprotheni zezilwanyana kunye namafutha enempilo.
Oku kunokuthetha ukuba iplati yakho ibonakala ihluke kakhulu kubahlobo bakho, okanye ukuba ukhetho lwakho alukhawulelanga xa uphuma okanye ekuhlanganisweni kwentlalo. Kodwa, umzimba wakho uya kukuvuza ngokulahlekelwa kwesisindo, amandla aphuculweyo, inkqubo yokutya yokunyusa, kunye nomngcipheko wokuhlaselwa kwezifo ezingapheliyo. Ngubani owaziyo, mhlawumbi uya kuqala ukufumana abahlobo kunye nosapho bakho ukuba badle okuninzi!
Imithombo:
Ofisi yeZizwe zokuLungisa nokuThuthukiswa kweMpilo. Izikhokelo Zesidlo sabaseMerika. 2015.
> I-Eswaran S. I-FODMAP ephantsi ngo-2017: Izifundo ezifunyenwe kwiiNtsholongwane zeZillini kunye noPhando lweeNkcubeko. I-Neurogastroenterology kunye ne-Motility. 2017; 29 (4) .iyi: 10.1111 / nmo.13055.
IGibson P, uMalusi S. Ubuchule bokutya okusekelwe kwindlela yokutya yeempawu zesisu esiswini: Indlela yeFODMAP. Umbhalo weGastroenterology kunye neHepatology. 2010; 25: 252-258.