IBS Diet
Enye yeyona miceli mngeni kakhulu yokuba nesifo sengqondo se-britney syndrome (IBS) uzama ukufumana oko kukutya ukuze ungabikho iimpawu . Ngelishwa, ngenxa yokuba akukho mizimba emibini iyafana, akukho nto ifanayo-ifanki-yonke into yokutya ye-IBS. Kule khokelo epheleleyo, uya kufunda malunga nayo yonke imiba yobudlelwane phakathi kokutya kunye ne-IBS yakho. Oku kuya kukunceda ukhethe ukutya okunempilo kunakho konke umzimba wakho.
Izidlo ezi-2 eziphambili ze-IBS
Emva kokuphononongwa ngophando olunzulu, i- American College yeGastroenterology iphetha ukuba ezimbini iintlobo zesidlo zingasebenza ekunciphiseni iimpawu ze-IBS:
1. Isidlo esingezantsi-FODMAP: Ukutya okuphantsi kwe-FODMAP kukuphela kokutya okunenkxaso enkulu yophando malunga nokusebenza kwayo kwi-IBS. Ukutya kuquka ukukhawulela ukutya okuphezulu kwi-FODMAPs, (i-carbohydrates efumaneka kwizidlo eziqhelekileyo eziye zaboniswa ukuba zinegalelo kwiimpawu ze-IBS), ixesha elifutshane.
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Ngaba uya kudla iKononti Yenza i-IBS yakho ibe bhetele okanye iyingozi?
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Indlela yokulandela isidlo se-Low-FODMAP
Isigaba sesibini sokutya siquka ukufaka ukutya ekudleni kwakho, olunye uhlobo lweFODMAP ngexesha, ukuvavanya ukunyamezela kwakho. Injongo ephambili yokutya kukutya ukutya okubanzi njengokuba unakho ngaphandle kokufumana iimpawu.
Ukutya ngokuqinisekileyo kunokuba ngumngeni kuninzi ukutya okuqhelekileyo kubonakala kukuphakamileyo kwi-FODMAPs . Kodwa wenze ngokuchanekileyo, kunokusebenza kakuhle. Enyanisweni, uphando luye lwaboniswa ukuba malunga nama-75 ekhulwini abantu abazama ukufumana i-IBS phantsi kolawulo lwamava olwazi oluthile olufanelekileyo oluthatywayo oluneempawu zokunceda.
2. I-gluten-Free Free Diet: Abantu abaninzi abane-IBS baxela ukuba iimpawu zabo ziphucula xa zisusa i-gluten ekudleni kwazo, nangona zingenayo isifo se-celiac .
I-Gluten iprotheni efumaneka ekutya okuqule ngqolowa, i-rye, okanye ibhali. Ingcamango ye- gluten edlala indima kwi-IBS yinto efumene ingqwalasela yophando lokuqala. Okwangoku, abanye abaphandi bavakalisa inkolelo yokuba ubuninzi be-gluten (imeko eyaziwa njenge-non-celiac sensitivity) ingabangela imbono ye-IBS kwicandelo elithile labantu.
Abanye abaphandi bathi i-protein ye-gluten ayinayo ingxaki, kodwa kunokuba iFructan yeFODMAP efunyenwe ngqolowa, i-rye okanye ibhali. Kungakhathaliseki ukuba yiyiphi imbambiso, kubalulekile ukuba uhlolwe isifo se-celiac ngaphambi kokuba uzame ukuhamba .
Ukutya, ukunyamezela, kunye nokuqonda
Ukunyameka kokutya, ukunyamezela, okanye ukukhathazeka, kunokuhlala kunye ne-IBS okanye ibe yimbangela ebangela impawu zamathumbu. Ukuze ufumane ukuba unengxaki ngokutya okuthethile, kuya kuqala kukunceda ukuqonda umahluko phakathi kweentlobo ezintathu zeengxaki:
Ukutya kokutya : Ukuxilongwa kokutya kufunyaniswa xa umzimba wakho unempendulo yokumelana nomzimba kwisifo esingenakubungozi kubantu abaninzi.
Ukutya kokutya okuqhelekileyo kubonakala ngokubonakalisa iimpawu zokungabikho komzimba ezinjengobungqingili, imihlathi, ubunzima bokuphefumla, ukuvuvukala komlomo kunye nokuqina komqala. Nangona kunjalo, ukutya okubangelwa kukutya kunokubangelwa neempawu zokugaya ezifana nesisu esiswini, isicathulo, ukuhlanza okanye uhudo. Ukutya kweempawu zonyango zibonakaliswa zingakapheli iiyure ezimbini zokutya ukutya okuphazamisayo.
Ukunyamezela kokutya : Ukunyamezela kokutya kukunye apho umzimba wakho unako ukukwazi ukugaya ngokupheleleyo kwaye ufumene uhlobo oluthile lokutya. Umzekelo owaziwayo kakhulu ukunyamezela kwe-lactose , apho ungenayo okwaneleyo ye-enzyme lactase ukuphula i-lactose, ubisi ushukela kwimveliso yobisi. Ushukela okhoyo luyafumaneka ukuba lusebenze ngamanzi ebhaktheriya obangela iimpawu ezingenakufunwa. Omnye umzekelo i- fructose malabsorption . I-Fructose malabsorption ifumaneka malunga nesinye kwisithathu sabo bonke abantu ngenxa yokungaphumeleli kwintlawulo yezinto ezithile ezifunekayo zokugaya ngokupheleleyo nayiphi na i-fructose onokuyidla.
Ukunganyamezelani kwaLactose kunye ne-fructose malabsorption inokufunyanwa ngokusetyenziswa kokutya kokunciphisa okanye ukuhlolwa kokuphefumula kwe-hydrogen .
Ukukhathazeka kokutya : Ukukhathazeka kokutya kunendawo encinci yegrey kunezo zokutya okanye ukunyamezela kokutya okunjalo kunokuba nzima ukuchonga ngokusebenzisa ukuhlolwa koxilongo. Nangona kunjalo, kukho iintlobo ezahlukeneyo zokutya ezahlukileyo ezidityanisiweyo nokubangela iimpawu ze-IBS. Njengoko kuthethwe ngentla, abantu abaninzi abane-IBS baye bazibona ubuninzi be-gluten. Ezinye ukutya eziqhelekileyo ezichongiweyo njenge- IBS ziqala ukutya ziquka i-tsholeta, ikhofi, ingqolowa, isoya kunye neenyama. Ukuba uyakrokreka ukuba ukutya okuthile kuyinkinga kuwe, kuya kuba luncedo ukuba ugcine idayari yokutya , ulandele ukutya kwakho kunye nezinye izinto ezinokuthi zilungele iimpawu zakho.
Yintoni yokutya kwiGesi kunye neBloating
Unokukhululeka ukuba ufunde ukuba kukho iindlela zokutshintsha indlela oyidlayo ngayo kunokuncedisa ukunciphisa iimpawu zakho zegesi ezingapheliyo kunye nokubetha.
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Ngaba Ubunzima bakho beVithamini D bubangela i-IBS yakho?
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Into onokuyenza kwaye ongenakukwazi ukudla kwiDi-Low FODMAP Diet
Ngamanye amaxesha into elula njengokunciphisa xa udla okanye ugwema i-chewing gum ingenza umehluko kuba uya kugwinya umoya ophantsi. Ngokuqhelekileyo, igesi kunye nokuqhaqhaqhaqhaqhaqhaqhaqhaphalene nxu lumene nendlela umzimba wakho uqhuba ngayo ukutya odlayo. Ngeentsuku ozifuna ngokwenene ukuba ungenayo igesi, kunokukunceda ukuphepha ukutya okungaziwayo kunye nokukhetha ukutya okunomdla wokungabi yi-gassy .
Ngendlela ecacileyo ngakumbi, ubuncinci uya kufuna ukuchonga ukuba ukunyamezela kwe-lactose okanye i-fructose malabsorption kubangela iimpawu zakho. Unokufuna ukucinga ngokuzama ukutya okuphantsi kwe-FODMAP, njengoko inokusebenza ekunciphiseni iimpawu zegesi kunye nokuqhaqha. Ekugqibeleni, unokufuna ukuthetha nodokotela wakho ukuba alawule umthamo omncinci wamagciwane omzimba emzimbeni (SIBO), imeko yempilo enokuthi ifumane igesi kunye nokutywala kunye nezinye iimpawu ze-IBS.
Yintoni ongayidla ukutyunjwa
Ukunciphisa iingxaki ezingapheliyo ngokuqhawulwa, mhlawumbi kufuneka udle i-fiber ephezulu yokutya. Nangona kunjalo, kubaluleke kakhulu ukwandisa inani le-fiber oyithathayo ngokukhawuleza ukunika umzimba wakho ixesha lokulungisa. Uhlobo lwefayibhile oyongezayo lubalulekile, njengoko abaphandi baye bafumanisa ukuba i- fiber edibeneyo ibekezeleke ngakumbi kwaye iyanceda ngakumbi abantu abane-IBS.
Ukongezelela ukongeza i-fiber ngaphezulu, unokunceda ukunciphisa iingxaki ezingapheliyo ngokuqhayisa ngokusela amanzi amaninzi nokutya ukutya okunamafutha aphilileyo. Unokufumana ukuba luncedo ukuqinisekisa ukuba udla isidlo sasemini enkulu ukuze usebenze kunye nama-biorhyth yako yomzimba ukukhuthaza intshukumo yokuhamba kwentsasa kwaye udle ukutya kwakho yonke imihla kwishedyuli eqikelelweyo ukuze ugcine izinto zihamba.
Yintoni ongayidla ngayo i-IBS ngeDirarhea
Ukuphuthuma kunye nokuphazamiseka kweengqungquthela kubonakala kubangela ukuba kufuneke ukuba ukutya okukhuselekileyo kukutya okukhuselekileyo. Ukutya kwe-Bland kusenokuhamba kwakho kwiintsuku ezimbi kakhulu, kodwa asiyiyo isisombululo sesikhathi eside. Ngezona ziphumo ezilungileyo, uza kufuna ukulawula ukungabikho kokungahambisani kokutya okanye i-SIBO kwaye mhlawumbi unike ukutya okuphantsi kwe-FODMAP.
Ezinye iindlela zokuncedisa indlela yokugaya ukutya ukuhlala phantsi kubandakanya ukuphepha ukutya okukhulu kwaye kunoko ukhetha ukutya ukutya okuncinane kwimihla yakho. Futhi qiniseka ukuba ugweme ukutya okunye okunamafutha, okugcobileyo, okanye ococekileyo njengoko abo banokukhawuleza ukukhawuleza kwamathumbu emathunjini kwaye bakuthumelele ukuya kwindawo yokuhlambela.
Recipes ze-IBS
Ukupheka kwekhaya kunokufumana izibonelelo zempilo ngokubanzi kodwa kunokwenza ukuba umehluko wendlela ozivakalelwa ngayo xa unayo i-IBS, njengoko ulawula ngokupheleleyo izithako ozisebenzisayo. Ngenhlanhla, ukufika kwesidlo se-FODMAP esiphezulu kuye kwaphefumlela abaninzi abalukhuni bokutya ukuze batyelele iincwadi zokupheka eziphantsi kwe-FODMAP . Ngoku unako ukhetho olungakumbi kunanini ngaphambili lokupheka ukutya okunesibhakabhaka ku-IBS ngokwakho onokukwabelwana kunye nosapho kunye nabahlobo.
Ngakumbi
Apha apha, siye saqumba kakhulu ubudlelwane phakathi kokutya kunye ne-IBS ukuze kukuncede ukwandise iintlobo ezahlukeneyo zokutya ozidlayo. Ukuba ukhangele ukuphucula impilo yakho yonke, usenokufuna ukufunda ngokubanzi malunga nokusetyenziswa kokutya okunomsoco okanye umhluzi wethambo . Mhlawumbi unomdla wokufunda okungakumbi malunga ne- avocados , ikhokoni okanye, ngokuqinisekileyo, ushokolethi ! Ekugqibeleni, ingakumbi ukuba ukubethelwa yingxaki ebalulekileyo kuwe, unokuba nesithakazelo ekujongeni imbewu enokuthi ithandwayo: imbewu ye-chia kunye ne- flaxseed .
Ngaphantsi
Nangona ubudlelwane obuphakathi kokutya kunye ne-IBS bubonakala luyinkimbinkimbi, kukho utshintsho onokuyenza kwindlela odla ngayo ukutya kunye nokutya okhetha ukondla okungenza umehluko nge-IBS yakho. Isicwangciso esilungileyo sokutya singasondelana kakuhle kunye neyeza lonyango olulwamkela ugqirha wakho ukuze uvelise uncedo lwakho oluninzi-ukulungiselela impawu.
Umthombo:
I-Ford AC, uMoayyedi P, uLacy BE, et al. Ikholeji yaseMelika yeGastroenterology Monograph ekulawuleni i-Irritable Bowel Syndrome kunye ne-Chronic Idiopathic Constipation . I-American Journal yeGastroenterology. 2014; 109: S2-S26.