Ukulinganisa oko kukutya xa unesisu esisodwa njenge- IBS ngamanye amaxesha kunokuba ngumceli mngeni. Akuncedi ukuba inzululwazi yesondlo ingakwazi ukuphikisana ngamanye amaxesha. Enye yeendawo ezidibanisa ngakumbi zophando zenzelwa enye yezinto eziphambili zokutya kweNtshona - ingqolowa! Makhe sijonge kwezinye iindawo eziphambili zophando ngqolowa kunye nolwalamano lwalo kunye nokutya kwakho kunye nempilo yonke.
Oku kuya kukunceda wenze isigqibo esinolwazi malunga nokuba ungayidliyo ingqolowa okanye akufanele yini.
Ngaphambi kokuba singene kwinzululwazi, kubalulekile ukuqaphela ukuba abaninzi bethu badla ingqolowa kwimali engakaze ibonwe ngaphambili. Ingqolowa, ngokuqinisekileyo, ifunyenwe kwisonka, i-pasta, i-crackers, i-cookies, iigake kunye nezinye izinto ezibhakiweyo-uyazi, ezininzi izinto ezidliwa ngabantu. Kodwa ingqolowa ifumene indlela yayo kwiisobho, i-condiments, kunye ne-ice cream! Uyabona ukuba kutheni kubalulekile ukuba ukwaziswa malunga naluphi uhlobo indima enokudlala kuyo kwi-IBS kunye nezinye izimo zempilo .
Ngaba iGluten Ingxaki?
Ingqolowa, kunye nazo zonke iimveliso zokutya ezenziwe ngqolowa, iqulethe iprotheni gluten (njengokuba i-rye nerley, ngenxa yolu hlobo). Kuqikelelwa ukuba malunga nama-5% abantu abasemhlabeni jikelele baneengxaki ezihlobene ne-gluten. Ubuninzi bobubele be-gluten (NCGS) buyingqungquthela, kwaye engekaqinisekanga ngokupheleleyo, ukuxilongwa kubantu abafumana iimpawu zesisu okanye ezinye iimpawu zomzimba emva kokutya ukutya okuqulethe i-gluten.
I-NCGS iya kuqwalaselwa emva kwesifo se-celiac kunye neengqolowa zeengqolowa eziye zacinywa.
Abaphandi baye baqhuba izifundo ukuze babone ukuba i-subset yezigulane ze-IBS zine-NCGS kunoko. Kuze kube yimini, ndakwazi ukufumana izifundo ezimbini eziphambili ze-placebo ezilawulwa yi-placebo. Olunye uphando lufumene ukuxhaphaka kwentsholongwane ye-gluten kwi-IBS izigulane zophando kwi-28%, ngelixa elinye lalinalo i-83%!
Enye yale mibhalo yokubhala ibandakanya le nkcazo, "Inani elikhulu lezigulane ezibhalwe njenge-syndrome ezinomsindo ezinomdla ziyakhathalela i-gluten. Ukusetyenziswa kwekota ye-IBS, ngoko ke, iya kudukisa kwaye ingaphambukisa kwaye ihlehlise isicelo sokusebenza kakuhle Isicwangciso sonyango esicwangcisiweyo-esicwangcisiweyo kwizigulane ezinobulunga. " Wowu!
Ukunyuka kude ne-gluten okwesikhashana, kufuneka kuphawulwe ukuba kukho ezinye iiprotheni ezingengqolowa ezinokudlala indima kuyo nayiphi na inxulumano phakathi kwekolweni kunye neempawu ze-IBS.
Mhlawumbi KuyiNgxaki yeFODMAP
Ngqolowa iqulethe ngaphezu kweprotheni. Ingqolowa iqulethe i-carrothydrates fructan. I-Fructan enye ye-carbohydrates eyaziwa ngokuba yi- FODMAP eziye zaboniswa ukuba zikhumbule iimpawu zesisu kubantu abane-IBS. I-Fructans iboniswe ukuba ibe nefuthe le-osmotic ngaphakathi kwimizi, oku kuthetha ukuba yandisa inani lemithombo yamanzi, kunye nokwanda kwegesi ngokuvelisa nge-gutter bacteria. Ezi zombini zicinga ukuba zidlala indima kwiimpawu ze-IBS zesisu esiswini, ukubhubhisa, kunye neengxaki ze-motility zokuqhawuka kunye nokuhuda.
Abanye abaphengululi bathi i-fructan enobuzwe obuthabathekileyo obuyintloko emva kwezinto ezinjenge-gluten uzwela kwizigulane ze-IBS.
Le ngcamango isekelwe kwisifundo esincinci apho abantu abaye bazikhethela ukuba babe ne-NCGS babike ukuphucula iimpawu zabo xa bebekwe kwi -FODMAP yokutya okuphantsi . Kwizigulane ezininzi, iimpawu zabo azizange zibuhlungu xa ziphinda zaziswe ngokutsha ngaphandle kolwazi. Kubalulekile ukuba uqaphele ukuba le ngxelo ihlaziywe ngethuba layo elifutshane kunye nokungabikho ngokwaneleyo isicwangciso (ingalindelanga).
Ngaba Ufanele Udle Isikolo Kuzo Zonke?
Ukongezelela ekuqwalaseleni umphumo weengqolowa unengxaki yeengxwaba, kukho umbuzo malunga nokuba ingqolowa ineziphumo ezimbi kwimpilo yakho yonke.
Uninzi lwengqolowa oludliwayo ekudleni kwanamhlanje luye lwacocwa - oku kuthetha ukuba i-bran yayo kunye negciwane liyasuswa. I-carbohydrate ecocekileyo, njengengqolowa engeyiyo yonke ingqolowa, idibaniswe namazinga aphezulu okugula, isifo sikashukela kunye nezifo zentliziyo ngaphakathi kwabantu. Ngenxa yoko, kukuhlazola ukuba abaninzi abantu badla ingqolowa enjengoko kunjalo.
Kodwa i-carbohydrate ecocekileyo ayiyiyo yonke umfanekiso xa ithetha ngqolowa. ISebe lezoLimo lase-United States licebisa ukusetyenziswa kwemveliso yengqolowa yonke, kubandakanya ingqolowa epheleleyo yokhuni, njengengxenye ebalulekileyo yokutya okunempilo. Iintlobo zonke zibonwa zibalulekile ngenxa yezinto zabo zefayibha kunye neyokuba ziyimithombo yamavithamini kunye neeminerali ezibalulekileyo.
Ngakolunye uhlangothi, abalandeli bakaPaleo abanomdla kunye nabalobi abanjengaleyo yeBolweni iBelly kunye neBrain Brain banxibelelanisa nokusetyenziswa kwengqolowa, nokuba ingahlanjululwa okanye ingqolowa epheleleyo, kuzo zonke iintlobo zempilo ezigulayo. Enye yeengxabano zabo ezichasene nengqolowa inxulumene nelokuba ukutya ukutya okunje ngqolowa kuyinto entsha nje xa ukuguqulwa koluntu kubhekiswa ngokupheleleyo. Ngamanye amazwi, bacacisa ukuba imizimba yethu ayizange iguquke ukuze igawule ngokufanelekileyo ukutya okunjengokolweni. Bancoma ukutya okungaziinkozo zokufumana impilo efanelekileyo. Banikela ubungqina bokuba i-fiber kunye ne-vitamin benefit ye-grains epheleleyo sele iphezulu kwaye ukuba izondlo zifumaneke ngokupheleleyo ngokutya ukutya okuhlukahlukeneyo kokutya kwezilwanyana kunye nezityalo.
Ngaphantsi
Ukucacisa okucacileyo - umgca wokugqibela kukuba ulwalamano phakathi kokusetyenziswa kwengqolowa kunye ne-IBS kunye nezinye iingxaki zempilo ziyadideka!
Okwangoku, ezininzi iingcali zempilo yokugaya ziyavuma ukuba nangona kukho i-crossover phakathi kwe-IBS, i-wheat-allergies, kunye ne-NCGS, abaninzi abantu badla ingqolowa kwaye abanalo i-IBS, kwaye ezininzi izigulane ze-IBS zidla ingqolowa ngaphandle kokubona umda omkhulu / umphumo . Kodwa, isigqibo sokuba okanye ukuqhubeka nokutya ingqolowa yisigqibo somntu kunye nesona esona siphumelele ngokuxubusha nodokotela wakho. Ukuba ucinga ukuba i-IBS yakho kunye nempilo yonke iya kuxhamla kwisilingo esingenakolweni, nceda uqiniseke ukuba sele uvivinywe kwisifo se-celiac ngaphambi kokuba uzame ukutya kokunciphisa . Ukutya kokunciphisa yindlela efanelekileyo yokubona ukuba ukutya kwengqolowa kwenza iimpawu zakho ze-IBS zibi nakakhulu.
Imithombo:
Biesiekierski, J., et.al. "Akukho Miphumo yeGluten kwizigulane ezizimeleyo ngokuzikhuphaza ngokuzimeleyo emva kokunciphisa i-Fermentable, i-Poorly Absorbed, i-Short-Chain Carbohydrates" Gastroenterology 2013 145: 320-328.
Elli, L., et.al. "Ukuxilongwa kweengxaki ezinxulumene ne-gluten: izifo ze-Celiac, ukunyuka kwengqolowa kunye nokungaveleli kwe-gluten" I- World Journal ye-Gastroenterology 2015 21: 7110-7119.
Shahbazkhani, B., et.al. Ukungahloniphi kwe-Celiac Gluten Sensitivity kuye kwandisa iSectect of Irritable Bowel Syndrome: I-Double-blind Blumised-Placebo-Controlled Trial "Iimveliso zika-7: 4542-4554.
Mozaffarian, D., et.al. "Utshintsho kwiDiet and Lifestyle and Long Term Weight Gaining in Women and Men" I- New England Journal of Medicine 2011 364: 2392-2404.
" Izikhokelo Zesidlo sabaseMerika ngo-2010 " Isebe lezoLimo laseMelika .