Iimpawu eziphambili ze-IBS-Friendly sources of Soluble Fiber

Awudingi ukuba ndixelele ukuba ukutya okuninzi kwefayibha yokutya kuyilungele impilo yakho. Ukuba unayo i-IBS unokuthi uqaphele i-fiber ngenxa yokuba ufumene kwixesha elidlulileyo lokuba ukutya okuphezulu kwefayibha kwenza ukuba iimpawu zakho zibe zibi nakakhulu. Nangona kunjalo, mhlawumbi ingxaki yayingekho fiber ngokwayo, kodwa kunoko uhlobo lwamafayibhile owudlayo. Kwakhona kunokwenzeka ukuba ukutya okuphezulu kwamafiber okwakunenkinga kuwe kuqulethe i-carbohydrate ethile ebizwa ngokuba yi- FODMAP , i-carbohydrate engadlukisayo iimpawu.

Zonke azilahlekanga! Kukho ukutya okuninzi lwe-fiber okungabonakaliyo kwe-IBS. Kwimigaqo yonyango ye-IBS yakutshanje, ngokusekelwe ekuphonononongweni okubanzi, i-American College ye-Gastroenterology iphetha ukuba i-fiber ene-soluble ingaba luncedo kwi-IBS. Baphinda bagqibe ukuba i-fiber engabikhoyo ingenza iimpawu ze-IBS zibe zibi nakakhulu - oku kungabangela nayiphi na ingxaki oye waba nayo kwixesha elidlulileyo ngefiber.

Iintlobo ze-fiber ezinqabileyo zihamba ngaphaya kwe-IBS. I-fububhile yombulunga idibene ne-cholesterol ephantsi, ukunciphisa intlawulo yesifo senhliziyo kunye ne-coronary heart disease, kunye nokuzinzisa i-sugar levels.

Nangona kunjalo, akuzona zonke ukutya ezizinzileyo ezi-soluble. Izinto ezininzi zokutya eziphezulu ziqukethe amanqanaba aphezulu amaFODMAP. Ngako oko, kule slideyidi, kwakuthatyathwa ingqalelo enkulu ekugqibeleni ukutya okuphakamileyo kwi-fiber e-soluble kodwa ephantsi kwi-FODMAP. Naluphi na ukutya okunesifo se-asterisk esiseduze nabo kunokudinga ukuba sisetshenziswe kwiincinci ezincinci ukuba uyazi ukuba usebenza ngokuthe tye kwizinto eziphezulu zokutya kwe-FODMAP.

Ukulungelelanisa kwakho, ndiluhlule ukutya kwi-alfabhethi. Uza kwenza yakho yokutya kunye nempilo yonke ibonisa ukuba udibanise oku kutya kwiluhlu lwakho lokuthenga ngeveki.

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Ukunciphisa *

Ukuba awukafani namagcados , makhe ndikukhuthaze ukuba uzame ngaphezulu kweyodwa. Andizange ndibabakhathalele de ndiqalise ukuzongeza kwi-smoothies yam - ngoku ndiyabathanda! Kutheni ufanele ufunde ukuthanda i-avocados? I-avovocos imithombo eninzi esekelwe kwintlobo yeeprotheni, amafutha enempilo, iivithamini kunye nowe, i-fiber e-soluble.

Ungonwabela njani i-avocados? Yongeza iinkcukacha kwiimali zakho, zisebenzise njengokusasazeka kwi-sandwich, okanye wenze njengoko ndenzayo kwaye uzifake kwi-smoothies.

Ungakanani ukutya? I-1/8 ye-avocado yonke ithathwa njengephantsi kwi-FODMAPs. Ukuba awukhathali kwi-sorbitol yeFODMAP, unokukwazi ukutya iindawo ezinkulu ngaphandle kokufumana iimpawu zokugaya. Unokwenza i-avocado yonke ibomvu inqabileyo ngamanqanaba omlinganiselo owaziyo ukuba unokunyamezela.

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Ubhanana

Kuninzi ukuthanda ngamabhanana. Zifumaneka ngokulula, ziphathekayo, kwaye ziphantsi kwi-FODMAPs. Benza omkhulu phakathi kwe-snack yokudla. Njengama-avocados, banokungeniswa kwi-smoothies, kwaye xa baqala ukuvuthwa ngokwenene, banokuqhwaba kwi-smoothies ezayo.

Ukuba i-IBS yakho yenza ngokuqinisekileyo ukuba uloyiko lokutya nayiphi na into, iibhanana zikhethekileyo.

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Blueberries

I-Blueberries ingafakwa kwi-oatmeal yakho yasekuseni, i-smoothies kunye nealadi. Njengobhanana, benza into enkulu phakathi kwe-snack yokudla. I-Blueberries nayo ikhethekileyo xa uzama ukuhlaselwa kakubi kwe-IBS ukuhlawula.

Kubalulekile ukwazi ukuba kukho inkxalabo malunga nenqanaba leentlobo zepilisi kwi-blueberries ekhulile. Ngoko ke, i-blueberries yenye yezinto zokutya omele uqikelele ukuthenga kuphela xa zikhulile. I-froberries ekhulile ekhulile yindlela ekhethileyo njengoko ikhutshwe ngexesha lokutshatyalaliswa kwentshukumo kwaye ngoko iqulethe inani eliphezulu lezondlo.

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Ibrokholi

I-Broccoli yenye yezinto zokutya ezidla ngokubonakalayo kwiintlobo "eziphezulu kakhulu" - kunye nezizathu ezifanelekileyo - njengoko zizaliswe izityalo ezininzi ezintle kunye nefiber.

Unokufumana ukuba inkqubo yakho yokugaya ikhetha i-broccoli yakho ukuba iphekwe ngokuchasene nokuyitya okuluhlaza. I-broccoli enegesi ingabakho ukutya ukugcina uluhlu lwakho lweentsuku ukuba umama wakho ufuna ukuba uqaphele.

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Ibrussels sprouts*

Abantu abaninzi baye bakhetha ukuphepha izityalo zaseBrussels ngenxa yokoyika ukuba ezi zixhobo ezincinci ziza kubangela ukuba ziphephe. Ngokuthakazelisayo, abaphandi be-FODMAP baye bafumanisa ukuba ngamanani amancinci, amahlumela aseBrussels aphantsi kakhulu ngokwaneleyo kwi-FODMAP ukuba kufuneka uzuze kwifayibhile yawo engaxubekanga ngaphandle kokukhathazeka malunga neempawu ezingafunekiyo. Zama ukugcina isabelo sakho sibe sesi-2 kuya ku-5.

Esinye isizathu sokuba abantu bathambekele ekuphepheni amahlumela aseBrussels ngenxa yokuvumba. Ngokuqinisekileyo aba bantu babengazange badle ihlumela laseBrussels elaligcobile kwioli yeoli. Zama - kholwa mna, awuyi kuba noxolo.

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IiKaroti

Njengoko udibanisa ukutya okunomsocoko kwisondlo sakho, uya kubona ukuba uyadla yonke imibala yobuncwane! Unokuziva unyanisekileyo ukwazi ukuba uphucula impilo yakho xa udla izithelo kunye nemifuno enemibala, njengoko umbala ngamnye umele iintlobo ezahlukeneyo zemvelo, izityalo zihlanganiswe nemimangaliso ekhuthaza impilo.

Iikroti zenza udibaniso oluthile lwe "orange" kwisondlo sakho esiqhelekileyo. Efana ne-broccoli, unokufumana ukuba umzimba wakho ukhetha ukuba uyadla upheke.

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Chickpeas *

I-Chickpeas, eyaziwa nangokuthi ibhontshisi ye-garbanzo, idijam egcwele izondlo, kuquka i-fiber ene-soluble kunye nomthombo omkhulu weprotheni esekelwe kwisityalo. Nangona uninzi lwezityalo ziphezulu kwi-FODMAP, i-chickpeas inokuyonwabela kwisidlo esiphantsi seFODMAP ukuba ikhutshwe, ihlanjwe kakuhle kwaye ihlawulwe kwingxenye yekende ye-1/4.

I-chickpeas inokufafazwa kumasaladi, ahlanganiswe kwi-hummus, okanye ekwabiweyo ngenxa ye-munchie enomsoco.

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Isityalo seqanda

Unokucinga kuphela ngesitshalo seqanda njenge-isithako se-eggplant parmigiana - kungekhona isidlo esinokuyincoma i-IBS ngenxa yokuba isitshalo seqanda sitshiswa ngokugqithisiweyo kwaye sitshatiwe. Ukutya okuthosiweyo kunokufunyanwa phantse yonke i- IBS ibangela uluhlu lokutya kunye nesizathu esihle.

Eyona nto ingcono kukukhetha ukunqanda nokutshiza i-eggplant yakho. Ndiyindoda enkulu yomdlalo ka-Mario Batali we-eggplant ye-parmesan, apho isitshalo seqanda sibheka khona kwaye sinyathelwa. Yindlela eyolisayo yokuzonwabisa yonke i-gooey-ness ye-eggplant parm, kodwa ngaphandle kwe-fat-fatry fry fat.

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Iimbotyi eziluhlaza

Ubhontshisi obuluhlaza yindlela engabizi, indlela elula yokubeka i-fiber ehlanjululwe kwisitya sakho sokutya. Unako ukuwahambisa, ukuwagcoba, okanye ukuwudla eluhlaza xa ulungile ngemifuno eluhlaza. Yongeza iinqununu zakho ezithandayo, okanye uqhubise iimbotyi ngebhotela encinane okanye ioli yeoli i-flavour.

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ikiwi

Ibali lokwenyaniso - okokuqala ndabona i-kiwi yilapho ndagqitywa lonke kwindawo yokutyela kwaye ndingazi ukuba yintoni na ukuyenza nayo. Umlungiseleli akazange andibonise indlela yokuyicoca ngayo, kodwa waqala ukuyidla!

I-Kiwis ayisona isiqhamo esingaqhelekanga esake siyikho, kodwa ngoku ikhona ngokulula. Ukukhangela indlela enempilo yokwanelisa izinyo zakho ezinomsoco? Slice uvule i-kiwi uze ungene kuyo!

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Lentils *

Njengama-chickpeas, i-lentils yi-legume engayinandipha ngokutya okuphantsi kwe-FODMAP, ngaphakathi kwemida. Uzakufuna ukuthenga i-lentil ekhusiweyo, uhlambulule kakuhle kwaye uzenzele ikomityhi ye-1/2 yokukhonza. Oku kuya kukunceda ujabulele i-fiber etholweyo kunye neeprotheni inzuzo yeententile ngaphandle kokukhathazeka ukuba ziya kuseka inkqubo yakho yokutya.

Unokonwabela iilentili njengesitya sokutya okanye uwasebenzise kwisobho eshushu, esinomsoco.

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Oatmeal

I-Oats iyimithombo emihle yefiber. Ngokuqinisekileyo isitya esifudumele se-oatmeal singenza isidlo sasekuseni esiphumuzayo, isidlo sasemini okanye i-snack. Into enhle malunga ne-oatmeal kukuba iyakulungelelwa phambili ngokutya okukhawulezayo kwaye kulula xa uhamba. Ngosuku olubi lwe-IBS, i-oatmeal inokukhonza njengokuhlwa!

Yongeza iibhanana, i-blueberries, i-raspberries kunye / okanye i-strawberries ukuya kwi-oatmeal kwaye uya kutshintsha umthamo kwi-fiber yakho ene-fiber.

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Okra

Njengowomthonyama eNew Yorker, i-okra yinto engangqangi kum. Nangona kunjalo, ngumthombo omkhulu wefiber edibeneyo kunye neminye imithombo yezondlo. Uya kufuneka ufunde kabanzi nge-okra kumntu ngaphandle kwam!

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Oranges

Njengamabhanana, ii-oranges zifumaneka ngokulula, ziphatheka kakhulu kwaye ziphantsi kwi-FODMAP, zibenza zibe zikhetho ezinokuqhaqhaqhaqhaqhaqhaqhaqhaqhaqhaqa - enye enokuyidla rhoqo. Qiniseka ukuba uyidla isiqhamo sonke ukuze ufumane i-fiber yakho kwi-juice ye-orange ngokuvamile ininzi yefayibha.

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Amanqatha

Ukukhangela into enelisekile ngaloo mva kamva okanye emva kwelanga ebusuku? Khangela akukho ngaphezu kwamanqatha! I-Portable kunye neyolisayo, iifotyi zininzi zezondlo ezipakishwe kuzo.

Ibhotela ye-Peanut nayo iyindlela enhle xa uhlobo oluthengayo alufaki (lufihliwe!) Ushukela. Funda iilebula ngokucophelela!

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Iipatato kunye neKhumba

Kufuneka udle isikhumba sezambatho ukuze ufumane uninzi lwamafayibhile azinqamlekileyo afunayo. Ngoko ke, amafries aseFransi ayibali!

Iibhatatesibhe ziyakutywa okanye zigalelwe iibhokhwe zazo. Iifatata zenza esinye isidlo esichuselayo sokongeza kwisoluhlu lwakho lokutya ukuze udle xa i-IBS yakho ibona.

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Raspberries

Njengama-blueberries, ama-raspberries avuthiweyo angakhula amanqanaba aphezulu anetyholongwane. Ngoko ke, khangela iibriji ezikhulayo. Njengama-blueberries, ama-raspberries aqingqiweyo adibeneyo anokufumaneka kwiivenkile ezinkulu.

Jabulela ama-raspberries akho njenge-snack, uwafefe kwi-oatmeal yakho, okanye uwafake kwi-smoothies yakho.

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Seedsflower

Njengamanqwanqwa, imbewu yebhanilanga yenza i-snack enkulu ephathekayo. Unokuzifafaza ngemifuno ephekiweyo, iizambane ezifihliweyo, okanye i-salads, ngezinye izinto ezintle, eziqhekezayo ezintle kunye nenzuzo eyongeziweyo yefiber.

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Ierberberries

Njengama-blueberries kunye nama-raspberries, ama-strawberries aphantsi kwi-FODMAP kwaye ngoko ke isiqhamo se-IBS. Njengawo ama-berries kunye nawo, i-pesticides iyinkxalabo-inene, i-strawberries ibonisa phezulu kakhulu kwi-"Doety Dozen". Zama ukuzithenga ngokusemthethweni xa kunokwenzeka.

I-Strawberries inokunandipha nayo yonke isidlo, kwaye isitya sazo sicele senza isidlo esimnandi, esinomsoco. Iifribriji ezidibeneyo ezifuthiweyo zithandeka kwi-smoothies.

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SaseCash Squash

I-squash yasehlobo yinto ekhethekileyo, i-fiber ekhethiweyo ephezulu, ukudibanisa ukutya kwakho ngeveki. Iyakunikwa i-sauteed, ityiwa okanye ifakwe. Ndiyathanda kakhulu i-squash ehlobo ekhethiweyo njengesiseko sezonwebe, i-fritattas enobubele.

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Izambane eliswiti

Iitapile ezithambileyo enye indlela yokwanelisa iinyosi zakho ezinomsolo ngelixa uzuza kwi-fiber ene-soluble kunye nezinye izondlo ezimangalisayo. Zithintele kwikomityhi ye-1/2 ekhonzayo xa usebenza ngokuthe tye kwi-FODMAP mannitol. Yaye niseka ukuba udle isikhumba!

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Turnips

Unyaka wokuqala njengomgadi, ndaphonsa kwimbewu ethile ye-turnip njengesiqhamo sokuwa. Bakukhula njengengcibi - kodwa ke ndatshitshiswa malunga nokuba benzani nabo njengokuba i-turnips yayingekho ukutya endikhulile.

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IWalnuts

UWalnuts ungomnye wam ozithandayo "i-superfoods". Ndiqinisekile ukuba ndihlala ndigcina kakuhle i-pantry egciniweyo eneendawo zokuncedisa izondlo. Ziyingozi kakhulu, ziyanelisa imfuno yam yokutya emva kwemva, kwaye zithandwa kakhulu kwiiladi. Musa ukuxhalabisa ukuba banokuthotywa, baqulethe iifom eziphilileyo ezinokuthi zinokukunceda ukuba ulahlekelwe isisindo.

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Uzucchini

Njengomzala wakhe obomvu, i-squash yehlobo, i-zucchini ngumthombo omhle we-FODMAP wefiber. Ngenxa yokuba i-zucchini ilula kakhulu ukukhula, abaphuculisi beempepha baye bawela phezu kwe-backward beza neendlela ze-gazillion zokuzipheka. Yenza uphephelo olukhethileyo malunga nokukhetha iirephepheni ezibhenela kuwe uze ube nolonwabo ngakumbi kwikhitshi lakho!

_Imithombo:

_{"ZONKE 48 IZITHUBA NEENQUMO ZEMININTSHOLONGO YOKUBHALA KWEMPENDI" IWebhsayithi yokuLawulwa kweNdalo yoLuntu ifikeleleke kuSeptemba 17, 2015.}

_{"Ukutya Imithombo Ye-Fiber Soluble" I- Dietiti yeCanada iwebhusayithi}

_{I-Ford, A., ne.al. "I- American College ye-Gastroenterology Monograph kwi-Management of Irritable Bowel Syndrome kunye ne-Chronic Idiopathic Constipation " I- American Journal ye-Gastroenterology 2014 109: iS2-S26.}

_{Gibson, P. & Shepherd, S. "Ulawulo lokutya ngokusekelwe kwindlela yokutya yokubonakalisa iimpawu zesisu esiswini: Indlela yeFODMAP" Umbhalo weGastroenterology kunye neHepatology 2010 25: 252-258.}

_{IYunivesithi yaseMonash ephantsi yeFODMAP Diet Ap}

_{"I-Soluble Fiber" IYunivesithi yaseVirginia iwebhusayithi}