Iingcebiso ezili-10 zokutya kunye ne-IBS

Uninzi lwabantu lubona ukutya ngaphandle kwevenkile yokutyela njengendlela yokuphatha kakuhle. Uyakujabulela ukunxulumana nenkampani yabanye, udle ukutya okuthakazelisayo okuye kwalungiswa, kwaye ukhululeke kwimisebenzi yokupheka nekhitshi ehlambulukileyo. Ukuba unesifo esilumkileyo esiswini (IBS), usenokungathi uzive ulungile malunga namava onke. Enyanisweni, mhlawumbi ukuba ingcinga yokuphuma kwindawo yokutyela ikuzalisekisa.

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ZoTywala

Kungenokuba nzima ukuzinikela kwizicwangciso zokutya kunye nomzimba ofumana amaqabunga angabonakaliyo okutyhafaza , izibilini zesifo sohudo oluphuthumayo, okanye ukuqhaqhaqhayisa kwindoda yokuqhayisa . Abanye abantu banqwenela ukuzinikela kwisimemo esinjalo okanye amava entlani xa bexhala xa beyilungiselela ukutya kwabo kuba kubangelwa ukuba bavalelwe. Kwaye kunokuba kunzima ukuthemba ukuba ukutya ukutya okulungiselelwe ngendlela engaziwayo, kunye nezithako eziyimfihlakalo, ayiyi kubeka i-IBS.

Kodwa lonke ithemba alilahlekanga! Enye yezinto ezilungileyo kakhulu ongayenza ukuze uqinisekise ukuba unokutya okukhululekile kwindawo yokutyela kukufumana ulwazi ngaphambi kwexesha. Uninzi lweevenkile zithumela i-menus kwi-intanethi ukuze ukwazi ukufumana ngaphambi kwexesha ukuba kukho ukukhetha ukutya okufanelekileyo. Iindawo zokutyela ezininzi zihlala zihlala kubantu abanobuchule bokutya . Oku kusenokuthi ukuba banikela ngeendlela ezingenanto ye-gluten okanye i-milk-free. Ukuba awuqinisekanga malunga nokuguquguquka kwendawo yokudlela, ubanike umnxeba. Fumana kwangaphambili ukuba ngaba baya kukwazi ukulungiselela ukutya ngendlela engayi kususa iimpawu zakho.

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Imephu Phuma iSicwangciso

Kungenzeka kube yi-bummer ukuba ukuhamba ngokukhawuleza akukho kumakhadi okwangoku ngoku ngenxa ye-IBS yakho. Nangona kunjalo, ukucwangcisa kuncedo kakhulu kunokuba uqikelele uxhalaba lwakho kwiimeko ezimbi kakhulu kwixesha elizayo. Ukukulindela zonke iziphumo eziza kunceda ukugcina uxhalaba lwakho luphelile. Izinto ezibalulekileyo zokuya kuzo zi:

• Ukulinganisa ukufikelela kwakho kwiindawo zokuhlambela uhambo lokuya kwindawo yokutyela
• Ukulungiselela ukuthutha ekhaya kufuneka uhambe ngokukhawuleza
• Ukuxelela amaqabane akho naziphi na iimfuno ezizodwa

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Musa ukulamba

Musa ukuzilambela ngendlala kwisilingo sokugcina indlela yakho yokutya yokuzola. Abanye abantu bacinga ukuba ukuba akukho ukutya, ngoko inkqubo yokugaya iyasebenza. Oku akunjalo. Ukugonywa kuyinkqubo eqhubekayo nangaphandle kokutya.

Yidla amancinci, ukutya rhoqo rhoqo ngosuku ngaphambi kokuphuma kwakho. Kukho iinzuzo ezininzi kule ndlela:

• Ukutya ukutya rhoqo kuya kunceda umzimba wakho ukulawula inkqubo yokugaya.
• Ukuba ufika kwindawo yokudlela elambileyo, unokulingwa ukuba udle ukutya okunokwenzeka ukuba ulungise inkqubo yakho.
• Ukutya isidlo esikhulu kunokunyusa okanye kukuqinisa ukunyanyiswa kwamathumbu emathunjini, okukhokelela ekuhlaseleni kakhulu kwe-IBS owawukulindele ukuphepha ngenxa yokulamba.

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Yiba Nobuqili Ngaphambi kokuba Uhambe

Se benzisa imini ukuqinisekisa ukuba umzimba wakho uzinzo njengoko kunokwenzeka. Abantu abane-IBS baziva bekhuselekile xa bekhaya. Kubalulekile ukukhumbula ukuba i-geography ayibangeli iimpawu ze-IBS-uxhalaba olunokubangela okanye lubangele. Imisebenzi encedisayo yokugcina umzimba wakho uzinzo njengoko kunokwenzeka kubandakanya:

• Ukubonakalisa
• Izakhono zokuphefumla
• Ukuphumla kwemisipha
• Ukucamngca
• Yoga

Ukujonga ngeso lengqondo nje ukutya njengolwazi oluhle, oluhle. Ukubonakalisa isisityebi esinamandla sokunciphisa uxhalaba. Cinga nje uhamba eresitoretheni, uhleli etafileni, ulawule ukutya kwaye ujabulele ukutya kunye nomzimba ozolileyo, ozolile.

Ukuhamba ngokwakho kweso siganeko kwingqondo yakho kukuvumela ukuba ubone ukuba nayiphi na ingxaki ezinokuthi zenzeke. Buyela kwisicwangciso sakho semidlalo uze ubone indlela efanelekileyo kakhulu yokujongana nayo nayiphi na into ephazamisayo yokuphuma.

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Hlala Uthobile Xa Ulapho

Khumbula ukugcina umzimba wakho uqilima. Emva kokuba uhleli esihlalweni sakho, thintela kwaye uphumule nayiphi na imisipha. Ziphazamise ukukhathazeka kwakho kokugaya ngokugxila kwi-decor of the restaurant kunye nokuzonwabisa kokuphuma kunye nabahlobo okanye intsapho yakho.

Musa ukutshekisha umzimba wakho ngeempawu zeengxaki. Ukuziphatha kwenkcazo kuthumela umyalezo kwingqondo yokuba kukho ingozi. Ngokuphendula kwisongelo esicatshulwayo, impendulo yoxinzelelo ikhawuleza kwaye into elandelayo uyazi ukuba izibilini zakho zisesigxina. Kwakhona, sebenzisa ukuphumla kunye nokuphazamiseka ukugcina uzinzile xa ubhekana nawaphi na ama-twing, ama-rumblings, okanye i-cramps.

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Fumana i-Bathroom

Khangela apho indawo yokuhlambela khona kwaye uzama ukulibala. Musa ukuvumela ingqondo yakho ukuba ibanjwe kwiinkxalabo malunga nokuba indawo yokuhlalisa ihlala. Ukuba unobandezeleka kwi- IBS-D , izingozi zesekuhlaleni zixhalabisa kodwa ziyanqabile. Ukugcina umzimba wakho uzinzileyo kunokwenzeka ukwandisa amathuba okuba awuyi kukhulula nayiphi na isithuba kuze kube yilapho ukhusele kwindawo yangasese.

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Khumbula ukuba Kuhlala Kukho

Musa ukuqonda ukuba ukulungisa isidlo yimeko apho ubanjwe khona. Oku kuza kuphakamisa uxhalaba lwakho kwaye kwandise ingozi yempawu. Ukuzibophezela kokuphela kokwenzayo xa ulayisa isidlo kukuba kufuneka uhlawule ukutya. Akukho myalelo othi ufanele uhlale uze uyidle.

Ukuba ufumanisa ukuba unyaneliseki ukuba unandiphe ukutya, zikhululeke ukuzithethelela. Qiniseka ukuba ushiye imali ukuze uhlawule iindleko zakho. Musa ukukhathazeka ngenduduzo yabanye. Abahlobo bokwenene kunye nobunjani bomntu baya kuqonda nokuxhasa isigqibo sakho sokulungisa izidingo zakho zomzimba.

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Ngokuhlakanipha

Khetha ukuzondla isamba esilinganiselweyo sokutya "okukhuselekileyo". Nangona inkcazo ye-IBS-friendly foods ihluke kumntu wonke, ukhetha ukutya okuphantsi kwe-FODMAP yindawo enokuqala ukuqala. Ungakhethi naluphi na olu lulandelayo njengoko baqhuba ingozi yokuvuselela i- reflex yakho ye- gastrocolic , ngenxa yoko kubangela ukuphambana kwamathumbu emathumbu:

• Izibonelelo ezinkulu zokutya
• Ucebile, ucocekile, utywala, ukutya kweebhobho
• Ukutya okubiweyo
• Ukutya kweGassy

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Jonga Izinto Oselayo

Khetha iziphuzo zakho ngokufanelekileyo. Nangona utywala kunye ne-caffeine inokubangela ukuba i-digestive system irritants irritants, oku akuthethi ukuba unamanzi atywalayo xa umntu wonke efumana umdlalo ozonwaba okanye ophuzayo.

I-Soda ayilona khetho enkulu-ushukela, i-sweeteners yokufakelwa, kunye ne-carbonation inokuphakamisa umngcipheko wokufumana iimpawu ezingafunekiyo. Inketho engcono kukuzisa ikhefu yakho yesikhwama sekhefu oyifunayo uze ucele indebe yamanzi ashushu. Ukuba ukhetha itiye ye-iced, cela icebo leqhwa.

Ijusi leCranberry yiyona yodwa ijusi ukuya kumhla ephantsi kwi- FODMAP , ezo i-carbohydrates ezingabangela ukuba zibonakalise iimpawu ze-IBS. Ukutya okungekhotywala, ungaba neglasi ye-cranberry juice kwiqhwa, mhlawumbi nge-splash ye-club soda ukuba unesibindi.

Ukusebenzisa uphando oluncedo kumaFODMAP ukusuka kubaphandi kwiYunivesithi yaseMonash , kufuneka ukhuselekile ngeglasi enye yezinto ezilandelayo:

• Ibhiya
• Ijini
• Ivodka
• Whisky
• Iwayini (ebomvu, emhlophe, okanye ekhanyayo)

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Yonwaba!

Gxila ekubeni nexesha elihle kwaye ujabulele inkampani yabanye. Siyizidalwa zentlalo-sonke sidinga ukunxibelelana nabanye ukuze sibe nempilo enempilo nengqondo. Kwaye, ukuphazamiseka kwengxoxo nabantu obakhathalelayo kuyisilungiso esilungileyo naliphi na intlungu kunye nokukhathazeka.

Nangona ungeva phezulu komdlalo wakho, zikhumbuze ukuba unokuthi unamathele ekhaya wedwa uziva kakuhle. Ubuncinane uphume, uphila ubomi bakho, kwaye ujongene nokufumana ukutya okungekho ukupheka. Kwaye, ngokubaluleke kakhulu, udibanisa kunye nobomi nabanye.

> Imithombo:

> Agrawal, A., et.al. "Ukubhinqa kunye nokuphazamiseka kwimeko yesifo sengqondo esilumkileyo: inendima ye-visceral sensation." I- Gastroenterology 2008 134: 1882-1889.

> I-Monash University ye-Low FODMAP App Diet. KwiYunivesithi yaseMonash. http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html.