Indlela yokufumana isisindo nge-IBS

Nangona umzabalazo wokulahlekelwa isisindo ngumngeni oqhelekileyo, kubantu abathile kunokuba kunzima ukuzama ukubeka ubunzima bawo kumgangatho ophilileyo. Le migudu ingaba nzima ngakumbi xa ujongana ne-IBS.

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Indlela yokufumana isisindo nge-IBS

I-IBS ayiyona ingxaki yempilo ebangela ukulahleka kwesisindo. Nangona kunjalo, usenokuba ufumene ukuba iimpawu zakho ze-IBS zibangela ukuba udle ukudla okanye ukukhawuleza ukutya okudliwayo, konke ukuzama ukugcina indlela yakho yokutya isithule.

Imizamo yokulungisa imeko ingaxhalabisa. Ukutya okuninzi okwiikhalori ngokuqhelekileyo kudla ukuba yi- IBS .

Kulezi zilayidi ezilandelayo, siza kuxubusha ezinye iingcomo zokutya ngendlela ekunceda ukuba uzuze, ngaphandle kokunciphisa iBS yakho okanye impilo yakho yonke.

Qaphela: Ukulahleka kwesisindo akuyona impawu ye-IBS. Kubalulekile ukuba ulethe nayiphi na ukulahlekelwa kwesisindo esingachazwanga ukuba ugqirha ugqirha wakho. Ukuba ngaphantsi komzimba kunye / okanye ukungondleki kungabonakalisa isifo esiyingozi kakhulu, njengesi sifo se-celiac okanye isifo sesisu .

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1. Yidla isidlo esongezelelweyo ngosuku

Imveli "yamathathu" ayinakufaneleka. Ukutya okukhulu kunokuqinisa ukunyakaza kwamathumbu emathunjini, okubangela ukuba ubuhlungu besisu buqhekeke. Kunoko, kungcono ukucwangcisa usuku lwakho malunga nezidlo ezine ukuya kufutshane. Oku kuya kukuvumela ukuba ungene kwezinye iikhalori ezingaphezulu ngaphandle kokubeka umngcipheko wokuhlaselwa kwe- IBS.

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2. Musa ukupheka ukutya

Xa uzama ukujamelana okanye uzame ukukhusela iimpawu ze-IBS, unokufumanisa ukutya. Ngamanye amaxesha oku kungenxa yecinga elingalunganga, "Ukuba akukho nto apho, akukho nto inokuphuma." Nangona kunjalo, isitulo sisoloko siveliswa ngumathumbu omkhulu . Ngaloo ndlela, esi sicwangciso asiqinisekisi ukuba iimpawu aziyi kuvela.

Enye ingxaki ngeqhinga lokutya "lokusila" kukuba liyakunceda ekulahlekeni kwesisindo, kwaye mhlawumbi nezinye iingxaki zempilo, njengoko ungekho ukutya okwaneleyo kunye nezondlo kumzimba wakho.

Injongo ephambili ekulawuleni kwe-IBS kukuba neendlela zokugaya ezisebenza ngokufanelekileyo kwaye rhoqo. Unokukunceda le nkqubo kunye nokutya ukutya kwakho rhoqo kwaye ngokuqhubekayo. Kula ma-slides alandelayo, uya kufumana iziphakamiso zokutya ezi-friendly-friendly and nutrient- and calories-dense.

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3. Yidla iMbewu, iMantshi kunye neeNtwana zeNtshu

Imbewu kunye neentonga zipakisha ezininzi izondlo kwiiphakheji ezincinci. Njengomgaqo jikelele baqulethe amafutha aphilileyo, kwaye ngokuqhelekileyo ungumthombo onelungelo lweprotheni, i-fibre kunye ne-vitamins kunye neemaminerali.

Amantongomane kunye nembewu zenza kube lula, ukutya okungaqhelekanga. I-butters ye-nut iyakwazi ukusasazeka kwizityalo, zongezwa kwi-smoothies, okanye zandithandana nje zikhutshwe kwi-spoon.

Nazi ezinye ze -FODMAP ezisezantsi (umz. IBS-friendly).

Amantonga:

• Ii-almond (umda 10)
• Nutshontsho zaseBrazil
• Iinqununu (umda 10)
• NamaMacadamia
• Amanqatha
• Pecan
• iinathi zepayini
• IWalnuts

Imbewu

• I-Chia (enkulu kwi-smoothies!)
• Iphunga
• Sesame
• Ilanga

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4. Funda Ukuthanda iAvocados

Ukunciphisa okuninzi kunomntu onokukhangela ukunyusa. Ziyimithombo efanelekileyo yefiber, loo mafutha aphilileyo ase-monounsaturated kunye namanye amavithamini abalulekileyo kunye neemaminerali. Ubungakanani be-1/8 yomhlaba wonke bubhekwa njengento ephantsi kwi- FODMAP , kodwa ngenxa yokubala kwawo ephezulu khalori, unokufuna ukuzama ukunyamezela kangakanani ukonga ngaphandle kokumisa iimpawu zakho.

Unokonwabela i-avocado enqabileyo eluhlaza, udibanise kwi-dips, okanye uyifake kwi-smoothies.

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5. Yidla izithelo ezininzi

Isiqhamo esitsha sisona sikhewu esilungileyo kumntu ozama ukuzuza ubunzima. Ezaliswe ubumnandi bemvelo, kodwa kunye nefiber, isiqhamo sikuvumela ukuba uthathe iikhalori ezisuka kwisityalo seshukela ngaphandle komthwalo omkhulu we-glucose kwizinga lakho leswekile.

Nangona kunjalo, mhlawumbi ufumene kwixesha elidlulileyo ukuba ukutya iziqhamo kwandisa iimpawu zakho zegesi, ukubetha kunye / okanye urhudo. Unokuzuza kumsebenzi wabaphandi beFODMAP kwiYunivesithi yaseMonash , kwaye ukhethe iziqhamo ezitholwe ziphantsi kwe-FODMAP:

• Ibhanana
• I-blueberry
• Icantaloupe
• Amagilebhisi
• Honeydew melon
• ikiwi
• IiMangali
• YemiNquma
• orenji
• Ipapaya (i-paw paw)
• Ipanapula
• Irasbheri
• Rhubarb
• Ndingathanda ipere yezinto zokukhafula kwiishethi
• Tangelo

Isiqhamo esomeleyo yinto enye xa ikhuthazekile. Ingxaki kukuba izityalo ezininzi ezomileyo zifunyenwe ziphakamileyo kwi-FODMAPs , ezinokumisa iimpawu zakho. Kukho izimbini ezimbini - ungadla isipuni se-1 se-scranberries omisiwe okanye i-chips ebhanki ezili-10 ngaphandle kokukhathazeka malunga nokulayisha okungaphezulu kwe-FODMAP.

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6. Ukutya iiOyile ezininzi eziseMpilo

Yenza i- coconut ioli kunye neoli ye- olive eyintombi (EVOO). Zomibini zizondlo-ezityebileyo, ukutya okuphezulu kwekhalori, eziye zadibaniswa neentlobo zempilo zeentlobo.

Ioli yeCoconut iyona nto ingcono kune-EVOO yokupheka ngenxa yengongoma ephezulu yomsi. Ioli yekhokoniki inokudibaniswa kwi-smoothies okanye idibene ngaphandle kwesipuni. Abanye abantu bongeza ioli yekakhukhunta kwikhofi yabo yasekuseni!

I-EVOO inokugubungelwa kwimifuno okanye ifakwe kwi-salad yokugqoka.

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7. I-Snack kwi-Mix Mix

Umxube we-Trail ungaba ngumzimba onomsoco, onomsoco, ophezulu-khalori, isicoco esiphezulu. Yenza ibhakethi enkulu ngeveki ukuze uhlale unesandla. Gcwalisa umxube wakho wokulandelana kunye neentlobo eziphantsi ze-FODMAP kunye nembewu esiye saxoxa kwisilayidi esedlulileyo, kunye nezo 10 iibhanki kunye / okanye isipuni se-cranberries esomileyo ezikhethiweyo zezityalo ze-FODMAP eziphantsi. Ukufumana unyango olongezelelweyo, ungaphonsa kwi-chips ebomvu ye-chocolate - malunga ne-1/2 indebe ifaneleka njengezantsi kwi-FODMAP.

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8. Zama Ukuphuza i-Smoothies ebomvu

I-Smoothies yindlela yokupakisha kwezinye iikhalori ngendlela engase ibe lula kwiinkqubo zakho zokugaya. I-smoothies ebomvu yilezo ziqulethe imifuno eluhlaza, efana ne-kale, chard okanye isipinashi.

Unokupakisha i-blender yakho kunye nazo zonke iintlobo zezinye izondlo-ukutya okunomsoco. Njengoko kuxoxwe ngaphambili, ungongeza kwi-nutters, nut oil, i-coa, kunye neqhamo elitsha. Yenza i-smoothie yakho eluhlaza uze uyiphonye ngokukhawuleza kusasa sakho. Unokufumanisa ukuba ukunyuswa okunciphisa izondlo kungenakwenzeka ukuba iBS yakho ibambe iqhaza.