Ixesha lokulandela isidlo se-Low-FODMAP ye-IBS

Usenokuba uqaphele ukuba kukho i-buzz malunga nokutya okuphantsi kwe-FODMAP . Le ngqalelo ifumene kakuhle njengoko ukutya kukuxhaswa ngokukhawuleza ngokuphathelele ukuphumelela kwayo ekunciphiseni iimpawu ze-IBS . Ingaba i-buzz ibashiyile ukuba uzibuze ukuba kufuneka uzame ukuzidla?

Iincwadi kunye neencwadi zibhaliswe malunga nendlela yokulandela ukutya , kodwa akukho nto ikhankanywe malunga nokuba uzame ukutya. Uphando aluzange lubhekiselele "xa", ngoko kwiilayidi ezilandelayo, siza kujonga ezinye zeengcamango zam malunga nesi sifundo. Mhlawumbi, into oyibonayo iya kukuphefumlela ekugqibeleni ukunika unyango olusekelwe ekutya.

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Xa akukho nto iyenze incede i-IBS yakho

Abanye abantu abanenhlanhla, uhambo lwabo kugqirha wabo yiyo yonke into abayidingayo ukuze bafumane ukukhulula kwi-IBS yabo. Bafumana ukuxilongwa, ukuqinisekiswa ukuba abanomdlavuza, kwaye bafumanisa ukuba unyango lwabo ugqirha luchaza ukuba lukhohlisa. Ukuba akunjalo kuwe, unokufuna ukucinga ngokunikela ukutya.

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Xa Uba ne-IBS Flare

Mhlawumbi ungomnye walabo bantu abane-IBS ezayo kwaye iya. Mhlawumbi uhamba ngeenyanga okanye nangeminyaka ngaphandle kokuba inkqubo yakho isebenze. Hayi, kodwa ihlase! Uzifumanisa kwi-flare-up and ufuna ukufumana indlela yokuphuma kuyo. Oku kunokuba yinto elungileyo yokunika ukutya ukuzama. Ukuphepha ukutya okuphakamileyo kwi-FODMAP kwaye kunoko ukhetha ukutya okuphantsi kwe-FODMAP kunokuba yintoni okufunekayo ukuze ufumane inkqubo yakho yokuhlaziya.

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Xa Uxinezelekile

Awudingi ukuba ndikuxelele ukuba i-IBS yakho ikhula ngakumbi xa uxinzelelekile. Ukuzivocavoca umzimba kusoloko kuyindlela enhle yokucima ukuxinezeleka, kodwa mhlawumbi ukuphazamisa ukutya kwakho okwethutyana kuya kuba luncedo.

Ukuba ujongene nesiganeko esichukumisa gqitha ubomi, kusenokuba yithuba lokuthatha isisombululo esipheleleyo sokutya okanye ukuchonga ixesha lokusebenza kunye nesondlo sokutya, kodwa isisu sakho sinokuzonwabisa xa kunikwa i-carbohydrates encinci kakhulu ukujongana okwethutyana kude kube nzima ukugqithisa ubomi.

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Xa Uhamba

Buza nabani na abane-IBS kwaye baya kukuxelela ukuba iimpawu zabo ziba nzima xa zihamba. Oku kungakho ngenxa yokuxinzelela kokuhamba, ukusetyenziswa kokutya okungaqhelekanga okanye amanzi, utshintsho kwiimpawu zomzimba zec circadian, okanye utshintsho lwengcinezelo yomoya. Ngubani owaziyo? Konke owaziyo kukuba ukuba inkqubo yakho yokugaya ingxaki ikwazi ukubeka i-damper yangempela kwizicwangciso zakho zokuhamba.

Nangona kunokuba ngumngeni ukufumana iindlela ezincinci ze-FODMAP xa uhamba, unokufumana ukuba ukunamathela kwi-FODMAP-ukutya okunokubakho kungenza kube yinto efanelekileyo yokukhusela. Okona kuncinci, yinto enye enokuyenza ngayo ubuncinane. Akunakudingi ukuba unamathele ekudleni xa ubuyela ekhaya ukuba iimpawu zakho ze-IBS azivumi kakhulu.

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Xa Unayo Ixesha

Ukutya okuphantsi kwe-FODMAP kunokusebenza kakuhle kwizigulane ezininzi ze-IBS, kodwa oko akuthethi ukuba kulula. Siphila kwihlabathi eliphezulu-FODMAP ! IiFODMAP zifumaneka kwizinto ezinje, ukolweni, i-garlic, i-anyanisi kunye nemveliso yobisi - zonke ukutya ezenza inxalenye enkulu ye-Standard Standard yokutya.

Ngako oko, ukuze ufumane inzuzo enkulu ekulandeleni ukutya kufuneka ulungiselelwe kakuhle izithintelo zayo. Oku kuthetha ukuthatha ixesha lokuthenga, ukulungiselela ukutya kunye nokutya okutyayo ekhaya, nokwenza uphando malunga neFODMAP yokutya okulungiselelwe ukuthengisa.

Ukongezelela, ukutya kusebenza kakhulu xa kulandelwa phantsi kolawulo lwezakhono ezifanelekileyo zokutya. (Bona, " Indlela Yokufumana I-FODMAP Dietitian "). Ngenxa yoko, inxalenye yesicwangciso sakho sokutya kufuneka ibandakanye ukujongana nokusekwa kwezinto zokubeka kunye nokuhlawula ukubonisana.

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Ngethuba elincinane kuphela

Kubaluleke kakhulu ukukhumbula ukuba ukutya okuphantsi kwe-FODMAP akujoliswe ukuba kusetyenziswe ixesha elide. Uninzi oluninzi lwe-FODMAP lokutya lunokuba lunempilweni kwaye lunomsoco kwaye lunokudlala indima ebalulekileyo kwimpilo yakho yefuthe .

Ngokufanelekileyo, ukutya kuqulethwe isigaba sokuphelisa, esihlala ixesha eliphakathi kweeveki ezine ukuya kweebhozo, apho unqanda ngokukhawuleza ukutya konke okuphezulu-FODMAP ekudleni kwakho. Isigaba esilandelayo isigaba sokusungula kwakhona apho uzisa ngokufanelekileyo inkqubo nganye yeFODMAP , enye ngenye, buyele kwisondlo sakho ukuze ufumane inqanaba lakho lokunyamezela uhlobo oluthile. Olu vavanyo luya kuphinda luphindwephindwe rhoqo, njengoko ukunyamezela kunokuphucula ngokuhamba kwexesha. Inkqubo enzima eqhubekayo iya kunceda ukuqinisekisa ukuba udla iintlobo ezininzi zokutya okunomsoco kwaye ungagcini ukutya okungekho mfuneko.

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Xa Unayo Ixesha lakho

Abasetyhini abaninzi bachaza ukuba iimpawu zabo ze-IBS zichaphazeleka ngexesha leenyanga. Nangona kungekho uphando malunga nesihloko, kunokubaluleka ixesha lakho ukuze ubone ukuba iimpawu ezinjalo ziyancipha xa udla i-FODMAP ephantsi ngexesha lokuhamba kwakho kwemizi ukuba iimpawu zakho zibi kakhulu.

_Umthombo:

_{Umalusi, S., uLomer, M. & Gibson, P. "I-short-Chain-Chain Carbohydrates kunye neNtshonalanga yokuHlithwa kwemizimba" I- American Journal yeGastroenterology 2013: 108: 707-717.}