Unokwazi ukuba kukho ukutya okuninzi owaziyo ukuba awufanele uyidle i-IBS , kodwa usenokuba ufumene ukuba kunzima kakhulu into ekudleni!
Kwakuba ngamava am ukuba abantu abane-IBS banamathela ekutya ukutya okungeke kwenzeke iBS yabo ibe yimbi. Into ekugqithisileyo kukugxininisa ekutheni ukutya kunokunceda njani ukwenza iBS yabo ibe ngcono.
Ngelishwa, kukho uphando oluncinane malunga nendima yokutya okuthe ngqo okunokuba luncedo kwi-IBS. Ngako oko ukutya kulesi slidedi kwanyulwa ngenxa yokuba banokuba nefuthe elihle ekugulweni kwakho (kunye nokubanzi!) Impilo, ngaphandle kokuba ube neenkxalabo eziya kwenza ukuba iimpawu zakho zibe nzima nakakhulu.
Ukutya okuNyayo
Iinyama ezinomdla ziquka kakhulu iprotheni. Iiprotheyini kulula ukugaya kwaye ayinakuvakala ngamanzi asetsheni- eziguqulela kwi-gas emathunjini engafunekiyo! Ngenxa yoko unokutya nayiphi na le ndelayo ngokuzithemba:
- Inyama yenkukhu
- Inyama emhlophe i-turkey
- Inyama yehagu
- Ukutywa kweenkomo (i-sirloin, ukujikeleza okuphezulu, isohlo, ukujikeleza)
Ukutywa kwamathambo kunokuqukethe amafutha atshabayo okanye i-toxins engafanelekanga. Ngoko gwema inyama yenkukhu emnyama okanye i-turkey, kunye nokutywa kwenkomo enkomo. Okukuphela komqathango kulo mgaqo kukuba unako ukuvelisa izilwanyana ezixutywe ngotshani (inyama yenkomo), ukuphakanyiswa kwezilwanyana (ingulube), okanye uhla lwamahhala (izinkukhu). Ekubeni ezi zilwanyana zikhuliswe phantsi kweemeko ezifanelekileyo, abanye abantu bathi iinqulatho zabo ezinamanci zinokuba luncedo kumathambo akho.
Amaqanda
Ngokuqhelekileyo, amaqanda aguguzwa lula kwaye ngoko wenze ukhetho oluhle "olukhuselekileyo" kumntu onayo i-IBS. Amaqanda anokunandipha ngokukhawuleza okanye okuthambileyo, abhenkcezayo okanye aphethwe. I-omelets kunye ne-frittatas ingaba sakho isidlo esikhethekileyo kwisidlo sakusasa, isidlo sasemini okanye isidlo sakusihlwa, kwaye wenze ukhetho oluhle xa udla ngaphandle kwevenkile yokutyela .
Nangona kunjalo, akuwona wonke umzimba womntu olawula zonke ukutya ngokufanayo. Abanye abantu bavakalisa uvelwano kwiiprotheni zamaqanda abamhlophe, ngelixa abanye bathi ingxelo ephezulu yamanqindi eqanda ibangela ingxaki. Unokudinga ukuba uphumelele kwisilingo kunye nephutha ukuze ubone oko kusebenza kakuhle kuwe.
I-Salmon kunye nezinye i-Omega-3 Intlanzi
I-Omega-3 fatty acids idlala indima echasayo ekumzimbeni. Ekubeni ukuvuvukala kunokuba negalelo kwiimpawu zakho ze-IBS , ukwandisa ukutya kwakho kwe-omega-3s kunokunceda. Imithombo enhle yeentlanzi ze-omega-3 fatty acids ziquka:
- Anchovies
- Cod Black
- ukufukama
- Imackerel
- I-rainbow trout
- Sardines
- I-salmon ebanjwe ngasendle
- Whitefish
Imifuno ephantsi-FODMAP
Kukho ukutyeba okumandla-22 xa kufike kwi-IBS. Ngokusekelwe kumava adlulileyo, abantu abane-IBS bavame ukuphepha imifuno kuba baye bafumanisa ukuba ukutya imifuno kwenza ukuba iimpawu zabo zibe zibi nakakhulu. Nangona kunjalo, imifuno imnandi kakhulu kwi- flora yakho ye- gut , kwaye ngoko ke inokuba yinto enhle kwi-IBS yakho.
Indlela yokugawula le-catch-22 ukuqala ngokunyuka ngokukhawuleza imifuno engenako ukufaka isandla kwigesi kunye nokucima. Ngenhlanhla, abaphandi be- FODMAP kwiYunivesithi yaseMonash e-Australia baye baqhuba izifundo kwaye bafumanisa ukuba yiyiphi imifuno enokubakho loo bhili. Ngokufanelekileyo, uqala ngeefuno kwiluhlu olulandelayo uze uwandise ngokukhawuleza uluhlu lwemifuno oyidlayo.
Ukongeza, ukukhetha imifuno yakho ngokucophelela, unokufumanisa ukuba unokukwazi ukunyamezela imifuno ephekwe, kunokuba uyidle.
- I-Bamboo ihluma
- Iipilisi zeBell
- Ibrokholi
- IiKaroti
- Celeriac
- Ummango (isiqingatha somkhombe)
- Isityalo seqanda
- Fennel
- Iimbotyi eziluhlaza
- Parsley
- Parsnip
- Amazambane
- Iingqungquthela (izityalo eziluhlaza kuphela)
- I-squash
- Izambane eliswiti
- Itumato
- Turnip
- Ikhefu lomkhonto
- Uzucchini
Imifuno ephantsi-FODMAP
I-flora yakho yamanzi iya kuvuyisa ukuba ngaphezu kokutya imifuno eninzi, udla kunye nemifuno enamagqabi. Ezi magqabi zigcwele izondlo kwaye aziyi kubangela ukutya.
Ungazifumana njani ekudleni kwakho? Ukuba unako ukunyamezela imifuno eluhlaza, imifuno enemihlathi ingenakongezwa kwi-smoothies eluhlaza, i-juices eluhlaza okanye eyenziwe ngesaladi. Ukuba kunjalo, unjengabantu abaninzi abane-IBS, unokufumanisa ukuba umzimba wakho awusebenzi kakuhle xa imifino iphekwe. Indlela elula yokwenza oku kukubambisa ngeoli yeoli yeoli. Qiniseka ukuba uthatha igalikhi ngaphandle kweoli ngaphambi kokutya, njengoko igalikhi iphezulu kwi-FODMAP.
- I-Arugula (ilayiti ye-rocket)
- Bok choy
- Imifuno yeClarlard
- Iklabishi eqhelekileyo
- Endive
- Kale
- Ilethasi
- Radicchio
- Isipinashi, umntwana
- Swiss chard
Izithelo eziphantsi-FODMAP
Njengemifuno, iziqhamo zinezondlo ezilungele ukuvuthwa kwethambo lakho, ngoko ke kufuneka zilungele i-IBS yakho. Kodwa njengoko usenokufumanisa indlela enzima, ezinye iziqhamo ziyakwenza ukuba iimpawu zakho ze-IBS zibe nzima nakakhulu. Ukukhetha izityalo eziphantsi kwi-FODMAPs indlela ekhuselekileyo yokuhamba. Ungadli ezininzi kwixesha elilodwa okanye ngaphakathi komnye umva okanye unokwenza umonakalo wakho umzimba ukwazi ukufumana iswekile kwisiqhamo ngaphandle kokuvuthwa (kunye nokugqithisa okuhambelana naloo nto!).
- I-avovoc (umlinganiselo we-1/8 wendawo yonke)
- Ibhanana
- I-blueberry
- Icantaloupe
- Amagilebhisi
- Honeydew melon
- ikiwi
- Ilamuni
- Lamoni
- IiMangali
- YemiNquma
- orenji
- Ipapaya (i-paw paw)
- Ipanapula
- Irasbheri
- Rhubarb
- Ndingathanda ipere yezinto zokukhafula kwiishethi
- Tangelo
Nuts
Amantongomane ngumthombo omuhle we-fiber, iprotheni kunye nezo-anti-inflammatory omega-3 fatty acids. Musa ukutshutshiswa ngongoma endala yokuba amantongomane athena. Amantongomane athambekele ekwenzeni abantu baneliseke emva kwesidlo okanye ukutya kunye nokuncinci kangako ukuba baqhube phambili. Amantongomane anokuqulethe i-fat insaturated - kodwa le nxalenye efanelekileyo kuwe njengoko ihlisa i-cholesterol. Kuye kucatshangelwa ukuba le fom yezempilo enomzimba ifanelekile kwi-flora yakho yamanzi kwaye ngoko ke inokuba yinto enhle kwi-IBS yakho.
Unokonwabela iinqutyana ngamanqwana okanye ngohlobo lweet nutters.
Nazi ezinye ze-nut-FODMAP ezingamanzi ukuze uqalise:
- Ii-almond (umda 10)
- Nutshontsho zaseBrazil
- Iinqununu (umda 10)
- NamaMacadamia
- Pecan
- iinathi zepayini
- IWalnuts
Imbewu
Kuzo zonke iintlobo zembewu, imbewu ye- chia kunye neflekisi zibonakala zinika inzuzo enkulu kubantu abane-IBS, ingakumbi ukuba uthetha ngakumbi kwi-side of things. Zombini ziyimithombo efanelekileyo yefiber kunye ne-omega-3 fatty acids. Unokufefa phezu kwee-salads okanye i-oatmeal, okanye ungeze kwi-smoothies yakho. (Qaphela: I-Flaxseed idinga ukufakwa phantsi ngaphambi kokusetyenziswa.)
Ukunyuselwa, ezi ntlobo zilandelayo zifunyenwe ziphantsi kwi-FODMAP:
- Iphunga
- Ilanga
Ukutya okunamanzi
Ukutya okunotyiweyo yilezo ezilungiselelwe ngendlela yokuba ukutya kuqulethe iintlobo ezininzi zemvelo zeprobiotic - ezo zixhobo ezinokuthi zilungele. Zama ukongeza ezinye zokutya ezilandelayo ekudleni kwakho kwansuku zonke:
- Iziphuzo ezinotyiweyo, ezifana ne-kefir okanye i-kombucha
- Imifuno enotyiweyo, kuquka i-sauerkraut kunye ne-kimchi
- I-yogurt (ngaphandle kweshukela okongezelelweyo)
Bone Broth
Kwiminyaka emininzi, umhluzi owenziwe ngamathambo enyama okanye intlanzi yayisisiseko sokutya kwabantu. Izibilini ezizenzekelayo (kungekhona uhlobo oluthengiweyo lwentengiso!) Ziqala ukufumana ingqwalasela entsha-efunyenwe kwintsholongwane yokuba izondlo kulezi zibopho zilungile kwimpilo yamanzi asegulini kunye nesithambo samathumbu emathumbu. Nangona uphando luyeka, ngokuqinisekileyo awukwazi ukubetha inkomishi yokufudumala yesobho njengendlela yokuzincoma izimpawu ze-IBS.
> Imithombo:
> Galland, L. & Barrie, S. "I-intestinal Dysbiosis kunye neengxaki zeZifo
> 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.
> "Ukuphulukiswa kokutya kwePhiramidi" iwebhusayithi yeYunivesithi yaseMichigan
> "Amantongomane nentliziyo yakho: Ukutya amaNtsholo eNtsholongwane yeMpilo" kwiwebhusayithi yeMayo Clinic