Xa unayo i- IBS , mhlawumbi ufunde ezininzi malunga nokutya okutya kunye nokokutya okukukuphepha . Kukho nje ingqwalasela eninzi engayinayo malunga nokokusela.
Nangona kunjalo, iziphuzo ezithile zingabandakanya izixhobo zokutya ezinokumisa iimpawu zakho ze- IBS . Fumana iindlela zakho ezikhethileyo zokucima ukoma kwakho okanye ukwabelana ngesiselo kunye nabahlobo ngaphandle koyiko lokwenyusa inkqubo yakho.
Izinto eziPhezulu zokuPhuza xa Unayo IBS
Xa unayo i- IBS , mhlawumbi ufunde ezininzi malunga nokutya okutya kunye nokokutya okukukuphepha . Kukho nje ingqwalasela eninzi engayinayo malunga nokokusela.
Nangona kunjalo, iziphuzo ezithile zingabandakanya izixhobo zokutya ezinokumisa iimpawu zakho ze- IBS . Fumana iindlela zakho ezikhethileyo zokucima ukoma kwakho okanye ukwabelana ngesiselo kunye nabahlobo ngaphandle koyiko lokwenyusa inkqubo yakho.
Isiselo esithambile
Ngelishwa, ininzi ye-sodas ayikho into ekhethekileyo kuba i-carbonated, ikubeka engozini yokuxhalabisa ngokweqile . Nangona ukusila i-soda kungabunzima xa uthanda ukuphuza i-soda, unokwenza impilo yakho yonke ibe yinto enhle xa uhlala kude ne-soda. I-soda rhoqo inezinga eliphezulu kakhulu leswekile, edibene nokukhuluphala, isifo sikashukela nesifo senhliziyo. I-soda yesondlo sele ixhunyaniswe nokufumana ubunzima, kwaye mhlawumbi kukulungele ukukhusela i-sweeteners ifowuni xa unesistim sokutya.
Izinketho ezingekho kwiSoda
Iced tea ikhetho enkulu. Zive ukhululekile ukusebenzisa umnyama, oluhlaza okanye omhlophe, okanye enye yee teas ezitshizi ezilungileyo ze-IBS . Unako ukugcina i-pitcher yeti e-home-made iced kwifriji yakho. Ukuba uyadla, cela itiye engeyi-sweet iced. Kuzo zombini iimeko, unako ukongeza inani elincinci lentshukela (kungekhona i-sweeteners), njengokuba ubuninzi obuphantsi akufanele kubangele iimpawu ezingafunekiyo.
Ijusi leCranberry yiyona yodwa uhlobo lwesiphumo sesithelo esiye saboniswa ukuba sezantsi kwi- FODMAP, ezi-carbohydrates ezihambelana nokunikela kwiimpawu ze-IBS. Unokuzama ukuxuba kunye ne-soda encinane yeklabhu ukwenzela ukuba ube nemikhosi xa unokukwazi ukujongana ne-carbonation.
Ngamanzi
Abantu abaninzi abanayo i-IBS yi- lactose engavumiyo . Nangona awuzange uzichaze ngokwakho, i-lactose ithathwa njengenye yeFODMAP. Ngaloo ndlela kungcono ukuba uzame ezinye iindlela zokutya, i-smoothies okanye nayiphi na indawo othanda ukuyisebenzisa ubisi.
Nazi izigqibo zakho ezilungileyo:
- Ubisi lweLottose
- Ubisi lweKonon (umlinganiselo wekombe we-1/2)
- Ubisi lwelayisi
- Ubisi lwe-almond (ubuncinane)
Ubisi be-Soy abuyiyo inketho njengoko sele kufunyenwe ephakamileyo kwi-FODMAP.
EziNinzi eziNxilayo
Uninzi unokukhetha ukususela xa kuziwa kwiziphuzo ezifudumeleyo:
- Kofu
- I-Espresso
- Itshokolethi eshushu
Qaphela: Kungaba ngcono ukukhawulela kwisiselo esisodwa ngosuku ukwenzela ukunciphisa umngcipheko wokudla amaFODMAP amaninzi ngexesha. Kwakhona, qwa lasela into oyongezayo kwisiselo sakho. Njengoko kuxoxwa kwisilayidi esedlulileyo, ubungcono ukuphepha ubisi oluqhelekileyo kunye nokusebenzisa enye yezinye iindlela zokusetyenziswa ngobisi.
Enye ityhuna yinto enhle. Ithiya elimnyama, elihlaza kunye nelomhlophe libonwa liphantsi kwi-FODMAPs. Khetha itiye ye-decaffeinated xa ufumanisa ukuba i-caffeine yinto enokugaya.
Iitrabhu zamathambo zinikeza ezinye iingeniso eziqabulayo:
- I-Peppermint kukukhetha okuphumeleleyo kunye neempawu zayo ze-antispasmodic (ezinxamnye nentlungu!).
- I-Anise kunye ne-fennel teas zinkulu kumntu nabani na i- IBS-C , kodwa kungekhona umntu othile kwisidlo se-FODMAP esezantsi .
- I-Chamomile iyinto enhle kwaye iyancipha, kodwa ayifanelekanga kumntu kwisondlo se-FODMAP esezantsi.
EziPhambili zokuNxila
Nangona utywala lunokuba yinto yokugaya inyama , i-IBS ayithethi ukuba awukwazi ukuba ne-cocktail. Ngombulelo kubaphandi kwiYunivesithi yaseMonash e-Australia abaye bavavanya imimoya eyahlukileyo kwizinto zabo zeFODMAP, kufuneka ukwazi ukunandipha nayiphi na yezi ziphulo ezilandelayo:
- Ibhiya
- Ijini
- Ivodka
- Whisky
- Iwayini (ebomvu, emhlophe okanye ekhanyayo)
Qaphela: Misela ukuba ungabi ngaphezu kweebini ngosuku. Musa ukuxuba iziphuzo zakho neziphuzo eziphezulu ze-FODMAP. I-Cranberry ibonakala iyona kuphela inketho ephantsi-FODMAP. Unokudibanisa iziphuzo zakho kunye ne-soda yeklabhu ukuba unako ukunyamezela i-carbonation.
Khumbula, ungaphuzi uze uqhube!
IziPhuzo zeProbiotic
Iziphuzo ezinotywala ziyinkolelo enkulu kwi-IBS kuba ziya kunceda ukuphucula ukucwiliswa kwamagciwane akho, okuya kukunceda ekunciphiseni iimpawu zakho. Ezi mveliso zilungiselelwe ngendlela yokuba ziqulethe iintlobo ezahlukeneyo zeprobiotiki , ezo bhaktiriya ezinobungane ezihle kakhulu ekuguleni kwezempilo.
I-Kombucha iyitayi evuyiweyo. Xa ukhetha i-kombucha, funda iilebula uze uzame ukukhetha enye ngaphandle komxholo ophezulu ushukela. I-Kombucha iqulethe ulandelelwano lomlinganiselo wotywala.
I-Kefir yiselo yobisi olunotyiweyo. Inkqubo yokuvumba ithatha ininzi ye-lactose kwaye ngoko kufanelekile ukuba umntu ongenayo i-lactose engavumiyo. Nangona kunjalo, kukho iindlela ezingezizo zobisi, ezinjenge-soy necoconut kefirs.
Kukho iindawo ezininzi zokusela ze-yogurt ezikhoyo. Qiniseka ukuba ufunde iilebula ukuze ugweme ukungenisa ushukela oluninzi. Kuya kufuneka ujonge ukuze uqiniseke ukuba isiselo se-yogurt asiqukethe izithelo eziphezulu ze-FODMAP .
Smoothies ehlaza
I-smoothies emifutshane i-blender edibeneyo equka ukuxuba imifuno, iziqhamo kunye nezinye izithako eziphilileyo. Ukwenza i-smoothie eluhlaza, udinga i-blender enamandla okwaneleyo ukugawula imifuno eluhlaza okwenkqenkqu ukuba ibe yinto efanelekileyo yokutya. Unokufumana kulula ukudibanisa imifuno kunye nombane wakho kuqala ngaphambi kokufaka ezinye izithako.
Ukwenza i-smoothie eluhlaza engayi kuphucula i-IBS yakho, qalisa ngokukhetha imifuno ephantsi-FODMAP kunye neziqhamo. Isipinashi yiluhlaza obumnandi obuya kukuqalisa. Ubhanana bongeza ubumnandi obuhle, ngelixa amajikijolo (kungekhona ama-blackberries aphezulu-FODMAP) afaka amanye ama-phytonutrients.
Unokongeza kwi-bhotela encinci, ioli yekakhukhunta kunye / okanye isiqingatha se- avocado kwiminye imizimba ephilileyo yokuvuvukala. Olunye udidi olungaphezulu luhlobo lwee-chia kunye / okanye umhlaba we- flaxseed , zombini unokuba luncedo kwi-IBS.
Iindlela ezifanelekileyo ze-smoothie liquidizer yakho ziquka:
- Ubisi lwe-almond (ubuncinane)
- Ubisi lweKonon (umlinganiselo wek cup 1/2)
- I-koconut amanzi (3 oz umda)
- Kefir
- Ubisi lweLottose
- Ubisi lwelayisi
- Amanzi
IiJuni eziMhlaza
Ijezi eziluhlaza zilungiselelwe nge juicer, umatshini ophikisayo umbane kwizityalo kunye nemifuno, eshiya ininzi yepalp emva. Iingqungquthela, iindidi eziluhlaza zinokuba luncedo kakhulu kwi-IBS njengoko umatshini ususa i-fiber engabonakaliyo.
Ukongezelela, i-juicing ikunika inzuzo yezempilo yokunyuswa okukhawulezileyo kwe-phytonutrients kunye ne-IBS-friendlylier fiber e-soluble. Xa ujusi, ufumana inzuzo yokuba ungasiphuza iziqhamo kunye nemifuno yakho ngokukhawuleza, kwaye kuninzi, kunokuba ungadla!
Ukuba ukhetha ukuzama i-juicing, ungase ufune ukuqala ngokukhetha izityalo eziphantsi kunye nee-veggies eziphantsi.
Amanzi: I-Drinking Best of All!
Amanzi ahlala ekhethayo. Yonke iseli emzimbeni wakho idinga amanzi ukuba isebenze ngokufanelekileyo. Uninzi lwabantu ludla ukuhambahamba ngokuncinci kakhulu, ngoko qi niseka ukuba uphuze amanzi amaninzi yonke imihla!
Amanzi kubalulekile ukuze kugcinwe i-digestion. Amanzi anceda inkqubo yakho ukuba iphule, ilandele, iphinde ifake ukutya kunye nayo yonke inkqubo yokugaya.
Ukusela amanzi okwaneleyo kubaluleke kakhulu ukuba unobungozi obungapheliyo okanye uhudo. Amanzi ayadingeka ukuze kugcinwe isitulo esinomanzi ngokwaneleyo ukuze kulungele ukuhamba. Ukuba ungeli manzi aneleyo, ubeka umngcipheko wamanzi amaninzi ukukhutshwa ngaphandle kwezitshixo zakho, okukhokelela kumagqabi onzima .
Ngomnye umgca wembonakalo, ukuba unesifo sohudo esingapheliyo, amanzi amaninzi axoshwa kwiimfumba zakho, ngokunjalo uncedisa kwiimeko zokudambisa umzimba wakho wonke umzimba.
Nazi ezinye izicwangciso zokungena kumanzi wakho njengoko uhamba ngosuku lwakho:
- Thatha isiphumo esihle seglasi yakho rhoqo xa ugcwalisa kwaye uphinde ugcwalise iglasi ukuya phezulu.
- Ziphathwe ngokwakho kwiglasi efanelekileyo okanye ibhotile yamanzi yokuhamba ehamba nge-BPA.
- Njalo unamanzi kunye nawe njengoko uqhuba imoto yakho.
- Yongeza i juisi encinci kumanzi akho ukwenza kube luncedo ngakumbi kwaye uncede ukwandisa ukugonya.
> Imithombo:
> Gibson, P. & Shepherd, S. "Ulawulo lokutya ngokusekelwe kwindlela yokutya yokubonakalisa impawu zesisu esiswini: Indlela yeFODMAP" I- Journal of Gastroenterology kunye neHepatology 2010 25: 252-258.
> I-Monash University ye-Low FODMAP App Diet. KwiYunivesithi yaseMonash. http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html.