Ukutya kokunciphisa isisetyenziso sokusebenzisa ukuba uhlolisise ukuba ukutya okuthe ngqo kunokubangela ukubonakalisa iimpawu zakho ezigwenxa (IBS). Oku akusiyo "ukutya" kwimiqathango yendabuko, kodwa indlela yokufumana ngokufanelekileyo ukuba ukutya okuthile kubangela iimpawu emzimbeni wakho.
Iindlela ezimbini ezibalulekileyo zokutya zokuphelisa i-IBS
Ukutya kokunciphisa kunokusetyenziswa:
1. Ukuchonga iziphumo zokutya ezithile. Kule meko, uya kuba usebenzisa ukutya kokunciphisa ukuphawula ukutya okujoliswe kuyo.
Ukutya okuqhelekileyo ukuba kuhlolwe ukusetyenziswa kunye nokunyamezela kubandakanya:
- Iimveliso zederi
- Ukutya kweGluten (ingqolowa, rye, ibhali)
- Umbona
- Soy
2. Njengenxalenye yesondlo se-FODMAP ye-IBS. Ukutya okuphantsi kwe-FODMAP yindlela yokutya yonyango kuphela ye-IBS eneenkxaso zophando malunga nokusebenza kwayo. Isigaba sokuqala sokutya siquka ukuphelisa zonke ukutya eziphezulu-FODMAP kwisondlo sakho kwisithuba seentsuku ezimbini ukuya kweebhozo.
Ngaphambi kokuba Uqale
Uvavanyelwe ubukho besifo se-celiac. Ingaba ukhetha ukukhupha i-gluten ekudleni kwakho ngenxa yokuba ucinga ukuba unobuncwane obunomdlavuza okanye ngenxa yokuba ulandela imingcipheko yokutya okuphantsi kwe-FODMAP okubandakanya ukusika ukutya okunokolweni, i-rye kunye nebhali ngenxa yokuba ziqulethe FrucM fructan, kufuneka uhlolwe isifo se-celiac kuqala. Abantu abane-IBS basemngciphekweni ophezulu kwisifo se-celiac esingakhange sifumaneke-imeko enokuzimela kuyo apho ubeka impilo yakho engozini xa udla ukutya okunokutya kwe-gluten.
Nangona kunjalo, ukuhlolwa kwegazi kwisifo esinqwenelekayo kuchanekile ukuba udla i-gluten ngexesha lokuvavanya.
Qala ukugcina idayari yokutya. Kungakhathaliseki ukuba usebenzisa i-notebook elula okanye inkqubo yokulandelela inthanethi, kunceda kakhulu ukugcina ingxelo ehambayo yokutya okutyayo, zeziphi iimpawu zakho, kunye naziphi na izinto (isib. Izinga lokuxinwa, umjikelezo wesini) onokuba negalelo zakho iimpawu.
Qinisekisa ukuba yikuphi ukutya okunokuphelisa. Ukuba ukhangele ukuvavanya nasiphi na isiphumo sokutya, qalisa ngokutya okunye ukuphelisa ngexesha. Ukuba ukhetha ukulandela ukutya okuphantsi kwe-FODMAP, uya kuphelisa konke ukutya okuphezulu-FODMAP.
Ukuthenga iikhikhini yakho. Ukutya okupheliswayo kudinga ixesha kunye nokuqwalasela oko kukutya odlayo. Unokufumana kulula ukupheka nokulungiselela ezininzi ukutya kwakho ekhaya ukuze ulawulo olupheleleyo kwizithako ozidlayo. Uyakufuna kwakhona ukuqinisekisa ukuba unezinto ezininzi zokukhetha ukutya kwasekuseni, isidlo sasemini, isidlo sakusihlwa, kunye nokutya okutyiwayo ezingenalo ukutya okanye izithako oziqhelayo.
Isigaba sokuQala
Kufanele udubule ukuphelisa ukutya okuvavanywa kwithuba leentsuku ezimbini ukuya kweebhozo. Gcina ingqalelo yokutya okudliwe kunye neempawu zakho kulo lonke isigaba sedayari yakho yokutya.
Kuza kube nini ukuhlala kwisondlo sakho sokunciphisa kuya kugqitywa indlela ozivakalelwa ngayo kwaye kulula kangakanani ukuba ugweme ukutya okujoliswe kuyo. Ngokuqhelekileyo, ixesha elide ungenza isigaba sokuphelisa, sisona siphumo siphumo siya kuba ngokwendlela kuphela ekufumaneni ukutya kokuqala kodwa mhlawumbi nokuphucula ukunyamezela kwakho kwizinto ezibuhlungu ngaphambili.
Kodwa isigaba sokuphelisa asifanele siphele ngonaphakade! Kubalulekile ukuba uhlanganyele kwinkqubo yokuqalisa kwakhona ukuqinisekisa ukuba uqwalasela ngokuchanekileyo ukutya okubangela umzimba wakho.
IsiGaba sokuBala kwakhona
Ekupheleni kwexesha lokuphelisa, uza kuphinda uqalise kwakhona ukutya okujoliswe kuyo ekudleni kwakho. Ukuba ungowokutya okuphantsi kwe-FODMAP, uza kufaka ukutya kweyodwa uhlobo lweFODMAP ngexesha.
Ukuphucula ukuchazwa kweziphumo, unokufuna ukuqala uvavanyo lokubuyisela kwakhona ngoMvulo. Yidla inani elincinci lokutya okanye uhlobo lweFODMAP kumbuzo. Ungadli ukutya kweentsuku ezimbini ezizayo, kodwa khangela iimpawu.
Ngosuku lwesithathu, yidla inxalenye enkulu yokutya ekuthethwa ngawo. Gcina ukulandelwa kokutya okudliwe kunye naziphi na iimpawu kwidayari yakho yokutya.
Ukuba ufumana iimpawu, ngoko ufumene ukuba kunokutya okutya. Ukuba iimpawu zakho aziyi kubuya, ungacinga ukuba iqela lokutya libe lingahambi kakuhle.
Emva kokuba ugqibile ukuvavanya ukutya okuthethile, unokukhetha ukuzama ukuvavanya indlela eyahlukileyo yokutya kunye nokuqala isigaba sokuphelisa kwakhona.
Ukuba ulandela ukutya okuphantsi kwe-FODMAP, emva kokubuyisela kwakhona nokuvavanya ukunyamezela kohlobo lokuqala lweFODMAP, uya kuthi uhambe kwiingxaki zokubuyisela kwakhona zonke iindidi zeFODMAP, enye ngexesha.
Iinjongo zeDlothi yokuQeda
Ukutya okuqhotyoshelweyo kufuneka kusetyenziswe njengesixhobo sokuchonga ukutya okubangela iimpawu zakho ze-IBS. Injongo ephambili kukusebenzisa le nkcazelo ukuba idle ngokubanzi ukutya okuninzi kunokwenzeka ngaphandle kokufumana iimpawu ezigqithisileyo. Oku kuya kuqinisekisa ukuba ukwandisa ukutya kwakho kwezondlo ezibalulekileyo.
Njengoko uqokelela ulwazi oluthe xaxa malunga nokusebenza komzimba wakho okanye ukunyamezela ukutya okuthile okanye iintlobo zeFODMAP, unokufuna ukudlala ngeenxa yobukhulu besahlulo. Unokufumanisa ukuba umzimba wakho unokunyamezela ukutya okuthile kwiincinci ezincinci, kodwa usebenze ngakumbi kwiindawo ezinkulu. Le ngcaciso ayiyi kuwandisa kuphela iintlobo zokutya ongasidla kodwa ingakuvumela ukuba ujabulele ezinye iintando zakho zokudla.
Umthombo:
McKenzie YA, Bowyer RK, Leach H, et al. "I-British Dietetic Association ukuhlolwa ngokucwangcisiweyo kunye nezikhokelo zenkxaso-siseko esekelwe kwisondlo sokutya kwesifo sengqondo somntu (abadala) (2016 update)" I- Journal of Human Nutrition kunye neDeetetics 2016; 29 (5): 549-575.