I-starch ephikisayo iyinxalenye yesondlo sethu esiye safumana ingqalelo kwihlabathi lophando ngenxa yokukwazi ukuphucula impilo. Makhe sijonge ukuba isitashi esingamelana naso, yintoni indima engayidlala ngayo kwimpilo yethu yonke, nokuba ingaba ngumhlobo okanye utshaba kumntu onayo i- IBS .
Yintoni Isitashi Esinamandla?
Isitashi esinqabelayo "sichasa" ukugaya kunye nokuxutywa esiswini nasemathunjini amancinci.
Oku kuthetha ukuba kufike emathunjini akho amakhulu kwiimeko ezihambelanayo. Ngomathumbu omkhulu, ngoko kutholakala ukuvunywa ngamanzi ebhaktheriya .
Izinzuzo zezeMpilo zeSitashi eziMelanayo
Esinye sezizathu ezibalulekileyo ukuba isitashi esinqabileyo siyifumene ingqalelo ngenxa yeenzuzo zayo ekujonganeni nokunyameka kwamanje / isifo sikashukela / isifo senhliziyo. Ekubeni isitashi esingaxhasi singagciniweyo, ukusetyenziswa kwayo akubanga ukuba ushukela wegazi okanye amanqanaba e-insulin avuke. Oku kubeka ngokugqithisileyo kwiindawo ezininzi zokutya eziphezulu ze-carbohydrate ezenza isabelo esikhulu seMiddle American Diet.
Esinye isizathu sokuba kutheni isitatshi singabonakali ukuba iimpawu ezinokwenyuka kwempilo zinokuthi kwenzeke ntoni xa zifikelela emathunjini amakhulu. Emathunjini amakhulu, isitashi esingagxinyiweyo sivutha ngamanzi ebhaktheriya. Esinye isiphumo salolu kuvakaliswa kukukhutshwa kwe-acids e-short chain-acids (ii-SCFAs), ngokugqithiseleyo enye ibizwa ngokuba yi-butyrate.
I-SCFAs, kwaye ngokukodwa i-butyrate, kucatshangwa ukuba idlale indima ebalulekileyo kwimpilo yekolon - ngokukhusela umhlaza nokunciphisa ukuvuvukala.
Ekugqibeleni, isitashi esingagxinwa kucingelwa ukuba sidlale indima ye- prebiotics ngokunyusa inani lokunceda amabhaktheriya.
Ngenxa yoko, abaphandi baqala ukufumana ubungqina bokuthi isitashi esinqabile singadlala indima ebalulekileyo kule ilandelayo:
- Izifo zengqondo
- Umhlaza weColon
- Ukutyunjwa
- Sikashukela
- Isifo sohudo (esingapheliyo)
- Isifo sesifo sesisu
- Diverticulitis
- Isifo se-Metabolic syndrome
- Ukunyanya
- Osteoporosis
- Ulawulo lobunzima
Ukutya Okuqulethe Isitashi Esinamandla
Njengoko uza kubona, ukutya okuqulethe isitashi esingavumelekanga yiloo nto ungayichaza ngokuqhelekileyo ngokuthi "isitashi":
- Ibhanana, (engavumelekanga)
- Iimbotyi
- Lentils
- Plantains
- Iibhotile, (eluhlaza)
- Imbewu
- Amazimba
Ukutya okunye, umxholo wesitashi onqabileyo uyakhuphuka xa ukutya kuphekwe kwaye kucolile, njengelayisi kunye namazambane.
Isitashi esinqandekileyo kunye neeFODMAP
Kulabo bawazi kakuhle ukutya okuphantsi kwe-FODMAP , uyazi ukuba i-FODMAP i-carbohydrate enokutsha. Oku kubamba umbuzo - lubuphi ubudlelwane phakathi kwe-starch engaxhatshazi kunye ne-FODMAP?
Inzululwazi iyinkimbinkimbi, kodwa ndicinga ukuba ikhuselekile ukutsho ukuba ii-FODMAP ziintlobo zee-carbohydrates ezihlukileyo kwi-starch engaxhatshazwayo, nangona bobabini banokuba khona ukutya okufanayo. Isitashi esinqandekileyo njengoko sele sixoxe ngayo sinokuvakala, kodwa ukuveliswa kwegesi kuncinci kuneyona iFODMAP. Abaphandi be-FODMAP bacacisa ukuba abantu abakwi-FODMAP yokutya ephantsi benza kube yinto yokuthatha isitashi esinganyangekiyo kwiimpawu zayo ezixhamlayo zokugulisa amabhaktheriya. Le ncomo ivela kwingxubusho yokuba ayengaziwa yintoni umphumo wexesha elide we-FODMAP isithintelo kukungqinelana kwebhakteria ngaphakathi kwimizimba.
Isitashi esinyanisiweyo kunye ne-IBS
Akukho kubonakala ngathi kukho uphando oluchanekileyo kulwalamano phakathi kwesitashi esingamelana ne-IBS. Nangona kunjalo, kunikwe amandla okuphucula ukulungelelaniswa kwamanzi okugulisa amabhaktheriya kunye nokunciphisa ukutshabalala, kubonakala ngathi isitashi esinqabileyo sinalo isithembiso sokuba uncedo. Xa ucinga ukuba ngokubambisana kunye neenzuzo zezempilo eziqhelekileyo, ungase uzame ukunyusa ukondla kwakho. Nangona kunjalo, kuba yinto enokuvuthayo, unokukhuseleka ukuba uzame ukufaka isitashi esingaxhasiyo kukutya kwakho ngokukhawuleza ukuqinisekisa ukuba umzimba wakho unokunyamezela ngaphandle kokunyusa iimpawu zakho.
Imithombo:
Birt, D., et.al. Isitashi esingavumiyo: Ithembiselelo sokuphucula impilo yezeMpilo " Intuthuko ekuNondleni 2013 4: 587-601.
Gibson, P. & Shepherd, S. "Ulawulo lokutya ngokusekelwe kwindlela yokutya yokubonakalisa iimpawu zesisu esiswini: Indlela yeFODMAP" Umbhalo weGastroenterology kunye neHepatology 2010 25: 252-258.
I-Nugent, A. "Iipropati zezempilo ze-starch ezingaxhatshazi" I- Nutrition Bulletin 2005 30: 27-54.