Ukuba unayo i- IBS , into yokugqibela ofuna ukuyenza kukuba udle into eya kwenza iimpawu zakho zibe zibi nakakhulu. Ezinye iintlobo zokutya ziyaziwa ngokuba yi-IBS ibangela ukutya ngenxa yesiphumo abanokuba nayo kwinkqubo yakho yokutya .
Kodwa bonke abantu abane-IBS baphendula ngokutya ngokuhlukileyo. Ngako oko, unokufumanisa ukuba unokunyamezela ukutya okuqinisekileyo kumhlobo wakho onayo IBS.
Kuphela ngokugcina idayari yokutya elula, ukulandelela okutya kunye nendlela ozivakalelwa ngayo, unokuqiniseka ukuba ukutya okuthe ngqo kukunceda ukuba ube nempawu zokutya. Kuya kufuneka kwakhona ube nokukhuthaza ekufundeni iilebula yonke into oyifakayo emlonyeni wakho, kubandakanywa izongezelelo kunye neyeza-counter-counter-medication.
Kubalulekile ukuba ukhumbule ukuba ezinye izinto, ezinjengokukhathazeka ngokomzwelo okanye ukutya ukutya okukhulu kakhulu, kunokudlala indima ekunciphiseni ukutya.
Ukukunceda kwinkqubo yokufumana iziphumo zakho, makhe sijonge ezinye zezona zihlwayo.
Ukutya okunamafutha
Ukutya kunye nomxholo onamafutha aphezulu kunokunceda ukwandisa amandla okwephulwa kwamathumbu okubangelwa ngumzimba we- reflex gastrocolic reflex . Ukuba unesistim sokutya, kufuneka uphephe ukutya okunamafutha kunye nokutya okuthosiweyo. Umzekelo:
- Pizza
- Isoseyiji
- iifrayizi zamafrentshi
- Inkukhu etyusiweyo okanye intlanzi
- Ukutya okunomthwalo omninzi okanye ococekileyo
- I-steaks kunye nabaqashi: Abantu abaninzi abane-IBS bafumana iimpawu zabo zibekwe ngumzimba obomvu.
Oku akuthethi ukuthintela amanxeba ngokupheleleyo. Ukutya kunye namafutha enempilo, njengentlanzi kunye neentongane kunokuba luncedo kakhulu kwimpilo yakho yokutya kunye nempilo yonke.
Iimveliso zederi
Inani labantu abaninzi bafumana imeko eyaziwa ngokuba yi- lactose , apho imizimba yabo ayikwazi ukugaya i-lactose, iswekile efumaneka kwimveliso yobisi. Ukunganyamezelani kwaLoctose kunokukhokelela kwimpawu zokugaya ukutywala, ukuchithwa kunye nokurhuda . Iimveliso zobisi eziqhelekileyo ziquka:
- Ubisi
- Ushizi
- I-ice cream
Unokufumanisa ukuba unokonwabela ezinye iisizi ezinamaqondo aphantsi ase lactose ezifana neBrie, iCamembert, i-mozzarella, ne-Parmesan, kunye nemveliso yobisi ye-lactose.
Ngqolowa
Nangona ukutya okuphezulu kwi- fiber kubalulekile kwimpilo yonke, ukutya okuninzi kwe-fiber kungabangela ingxaki. Kubantu abanesifo esiqhekezayo , ukutywala iprotheni ebizwa ngokuthi i-gluten efunyenwe kwiingqolowa ezithile (ingqolowa, i-rye, ibhali) kubangela ukuba umzimba we-immune system uhlasele umathumbu omncinci ngenxa yeengxaki zempilo ezinzulu.
Nangona ungenayo isifo se-celiac, unokufumanisa ukuba unobunzima bokutya ukutya okwenziwe nge-gluten equlethiweyo epheleleyo, kuba iqukethe i-fructans, uhlobo lwe-FODMAP .
Ngelishwa, ukutya okulutywala kukubandakanya izinto ezinjengeepasta, isonka kunye nezinto ezibhaka. Ngethamsanqa, ngoku kulula ukufumana ukhetho olungenazo i-gluten .
Izithelo eziphezulu zeFODMAP
Abaphandi kwiYunivesithi yaseMonash eAustralia baye bavavanya iziqhamo ezahlukeneyo kwizinto zabo zeFODMAP . Ezi zi-carbohydrate ezincinci ezincinci ezifana ne-fructose kwiziqhamo ukuba abanye abantu banenkinga yokubamba. Ukutya okuphakamileyo kwi-FODMAP kungabangela ingxaki kubantu abane-IBS ngenxa yokuvunywa kwabo kunye nemiphumo ye-osmotic. Iziqhamo ezilandelayo zifunyenwe ziphezulu kwi-FODMAP:
- IiApile
- Apricots
- Amaqunube amnyama
- Cherries
- I-grapefruit
- imango
- Amapheya
- Nectarines
- Peaches
- Iiplums kunye neziqhamo
- Ierharnate
- Ujodo
Ngethamsanqa, kukho ezinye iziqhamo kuloluhlu lokutya okuphantsi kwe-FODMAP .
Kwakhona, abaninzi abantu abane-IBS bachaza ukuba banenkinga yokuvelisa iziqhamo. Iziqhamo zokupheka zingenza kube lula ukuba inkqubo yakho ibambe.
Imifuno ephezulu-FODMAP
Njengesiqhamo, imifuno yindawo ebalulekileyo yokutya okunempilo. Nangona kunjalo, ezinye imifuno nazo ziphezulu kwi-FODMAP kwaye ngoko zinokufaka isandla kwiimpawu zakho ze-IBS:
- Artichokes
- I-asparagus
- Iponyoponyo
- Beet
- ibrussels sprouts
- Icauliflower
- Isileri
- Igalikhi
- Leeks
- Amakhowe
- Okra
- Anyanisi
- Iifama
- Iziqwenga (amhlophe amacandelo)
- Shallots
- Iifama zeqhwa
- Iipasta ze-Sugar snap
Musa ukukhusela imifuno! Imifuno ibalulekile kwimpilo yakho yonke kunye nempilo yeflora yakho .
Njengesiqhamo, imifuno ingaba nzima ukunyamezela ukuba idliwa iluhlaza. Unokufumana ukuba unokusingatha imifuno engcono xa iphekwe okanye i- juiced .
Iibhontshisi kunye nemifuno
Mhlawumbi ufunde ngendlela enzima ukuba iimbotyi kunye ne-IBS azidlali kakuhle. Oku kuba ubhontshisi kunye nemigqomo ziqulethe i-carbohydrates engagciniweyo kwaye yile ndlela ikhoyo ukuxhoma amabhaktheriya ekutyeni, into eyenziwa yi-intestinal gas. Oku kubandakanya oku kulandelayo:
- Iimbhotyi ezibhakiwe
- Iblack eyed peas
- Ubhontshisi bombhobho
- Chickpeas
- Lentils
- Iibhontshisi zeentso
- Ubhontshisi beLima
- IiSoybe
- Ukwahlula iiperesi
Ukuba unomhlaza, unokufumanisa ukuba kunzima ukuhlangabezana neemfuno zakho zeeprotheni ngaphandle kokutya iiimbotyi kunye nemifuno. Unokufumanisa ukuba unako ukunyamezela inani elincinci lentile okanye i-chickpeas xa sele ihlanjwe kakuhle.
Ukutya okuSonka
Uphononongo olunomdla lubonisa ukuba ukutya okunesonka kunokubangela ukuba intlungu isisu ibone kwi-IBS. Uphononongo lufumene ubungqina bokuba izigulane ze-IBS zinenani elikhulu lomhlobo othile we-nerve fiber echaphazela ngentlungu kwizinto ezinobuthi kwi-pepper. Iipilisi ze-Chili ziyinto eqhelekileyo kwizinto ezidliwayo ezibeka umlomo wakho.
Iziselo zokuBumba
Amanandi amnandi, ngokuqhelekileyo abo aphelela "-ol", efumaneka kwizinto ezininzi zokutya okuneshukela kunye nokutya, abavame ukunyamezela , okubangelwa yimpawu zegesi kunye nokubetha . Qiniseka ukuba ufunde iilebula zeemveliso ezilandelayo ngokucophelela:
- Ijamu elingenashukela
- Iipakethi zokutshintsha i-Sugar zekhofi
- Ice cream
Iziselo ezinokuthi zinyamezeleke zibandakanya itheyibhile, isiraphu kunye ne-stevia.
Soda
Nangona unokuthanda i-soda yakho, akunakukuthanda. I-Soda i-carbonated engabangela iingxaki kwi-intestinal gas kunye nokuqhaqha. Inani eliphezulu leswekile kwi-soda eliqhelekileyo lingadibanisa ukungalingani kumathambo akho emgodini, obangela igesi ephezulu.
I-soda yesidlo ayilungile njengoko isisu sakho singasabela kakubi kwi-sweeteners. Amanzi, i-iced tea, okanye i-juranberry ehlanjululwayo yelberry ibhetele kakhulu.
Utywala
Ungayigcineli into oyiphuzayo xa ufuna i-IBS. Utywala unomdla osekude nje ngokuba yi-GI evuthayo. I-Rum, ngokukodwa, iphezulu kwi-FODMAPs, njengoko baninzi abaxube.
Oku akuthethi ukuba awukwazi ukuzonwabisa ngokuninzi. Mhlawumbi ukubheja kwakho ngokukhuselekileyo kukunamathela kwixabiso elincinci lewayini elibomvu.
Ikhofi kunye nezinye iziphuzo ngeCafineine
Kungaba nzima ukuhlala ngaphandle kwekhofu yakho yasekuseni yekhofi. Kodwa i-caffeine yaziwa ngokuba yi-IBS yokubangela abanye abantu. Ukuba usetyenziselwa ukuba ne-caffeine, mhlawumbi unokupheliswa kwe-cafeine kwiintsuku zokuqala ezimbalwa. Kodwa ungadinga ukuzama ukuwuphelisa ukuba ubone ukuba iimpawu zakho ze-IBS ziphucula.
Ezinkulu zokutya
Akunjalo nje into oyidlayo, kodwa nokuba kunjalo. Ukuphepha ukutya okukhulu kunokuba yinxalenye yesicwangciso sakho sokuphelisa iziphumo. Gaya okanye ube nesidlo esincinci kunoko.
Ulwazi olubanzi kwi-Food Foods
Iimpawu zakho ezithile kunye nohlobo lwe-IBS lunokubangela okanye lukhululelwe iintlobo ezahlukeneyo zokutya.
- Igesi : Bona ukutya okulungileyo ukugcina igesi kunye nokutya okugqithiseleyo .
- Uhudo : Ukutya okutya xa unesifo sohudo kunye nokutya ukuze ugweme ngehudo .
- Ukuqhawula : Funda into oyidlayo xa ugqityiweyo kunye nokutya ukuphepha xa ugqityiwe .
ILizwi
Ukuphila ne-IBS kunokuthetha utshintsho oluninzi kwinto odlayo kunye noko ufunayo kufuneka uphephe. Ukuba unokunciphisa ukutya okubangela ukutya kwakho, kunokunceda ukukhulula ezinye iimpawu zakho kwaye ugweme ukuhlaselwa kwe-IBS. Kodwa ukutya ukutya okunokulinganisela kubaluleke kakhulu kwimpilo yakho yonke. Musa ukuphelisa zonke iindidi zokutya, ezifana nemifuno. Fumana ezo zisebenza kakuhle kuwe ukuze uqinisekise ukutya okunomsoco.
> Imithombo:
> Akbar A, Yiangou Y, Facer P, Walters J, Anand P, Ghosh S. "I-capsaicin ye-receptor eyongezelelweyo i-TRPV1-ebonisa iimbilini zentsholongwane kwiimeko zesifo sengqondo kunye neengxaki zabo kunye nentlungu yesisu" UGugu ka- 57 57: 923-929.
> Ukutya, ukutya kunye nesondlo se-Irritable Bowel Syndrome. Isizwe seSizwe seSifo sikashukela kunye neeNtsholongwane zeNtsholongwane. https://www.niddk.nih.gov/ealth-information/digestive-diseases/irritable-bowel-syndrome/eating-diet-nutrition.
> Gibson P, uMalusi S. "Ulawulo lokutya lokusetyenzwa kweempawu zempawu zesisu: Indlela yeFODMAP" Umbhalo weGastroenterology kunye neHepatology 2010 25: 252-258.
> Whorwell P. "Iimpawu zeDatari ze-Irritable Bowel Syndrome (IBS)" Imiba yezempilo ye-Digestive 2007 16: 6-7.