Kuwona zomwe mungadye mukadwala ngati IBS nthawi zina kumakhala kovuta. Sichimathandiza kuti sayansi ya thanzi ikhale yotsutsana nthawi zina. Chimodzi mwa malo osokoneza kwambiri a kafukufuku amakhudza chimodzi mwazofunikira pa chakudya chathu chakumadzulo - tirigu! Tiyeni tiwone mbali zina zafukufuku za tirigu ndi mgwirizano wake ndi thanzi lanu komanso thanzi lanu lonse.
Izi zidzakuthandizani kupanga chisankho chodziwikiratu ngati mukufuna kudya tirigu kapena ayi.
Tisanalowe mu sayansi, nkofunika kuzindikira kuti ambiri a ife tikudya tirigu muzinthu zomwe sitinazionepo kale. Tirigu, ndithudi, amapezeka mu mkate, pasta, crackers, makeke, mikate ndi zinthu zina zophikidwa - mukudziwa, zinthu zambiri zimene anthu amadya. Koma tirigu wapeza njira yowonjezera mu supu, condiments, komanso ayisikilimu! Mutha kuona chifukwa chake zingakhale zofunikira kudziwitsa kuti tirigu amatha kuchita chiyani mu IBS ndi zina zomwe mukudwala.
Kodi Gluten Ndi Vutoli?
Tirigu, ndi zakudya zambiri zopangidwa ndi tirigu, zili ndi mapuloteni gluten (monga rye ndi balere, pa nkhaniyi). Akuti anthu pafupifupi 5% padziko lonse lapansi ali ndi matenda okhudzana ndi gluten. Matenda osakanikirana a mtundu wa gluten (NCGS) ndi ovuta, osadziwika bwino, omwe amawapeza omwe ali ndi zizindikiro za m'mimba kapena m'mimba mwake atatha kudya zakudya zomwe zili ndi gluten.
NCGS idzayang'aniridwa pambuyo pa matenda a leliac ndi matenda okolola tirigu aperekedwa.
Ochita kafukufuku akhala akuchita maphunziro kuti awone ngati odwala a IBS ali ndi NCGS m'malo mwake. Kufikira lero, ndinapeza maphunziro awiri otsogolera malo omwe samagwiritsidwa ntchito pa malo omwe ali pamutuwu. Kafukufuku wina anapeza kuti kugwidwa kwa gluten ku IBS kumafufuza odwala pa 28%, pamene winayo anali ndi 83%!
Chimodzi mwa zolemberazi ndizolemba izi, "Odwala ambiri omwe amawatcha kuti matenda otupa amagazi amadziwika ndi gluten. Choncho, kugwiritsa ntchito mawu a IBS kungakhale kusocheretsa ndipo kungapatuke ndikusiya kugwiritsa ntchito bwino - njira yothandizira anthu odwala matenda a gluten. " Zopatsa chidwi!
Kuchokera kwa gluteni kwa kanthawi, tiyeneranso kukumbukira kuti palinso mapuloteni ena omwe ali ndi tirigu omwe angakhale nawo mbali pakati pa zizindikiro za tirigu ndi IBS.
Mwinamwake Ndivuto la FODMAP
Tirigu ali ndi zambiri kuposa mapuloteni. Tirigu amakhalanso ndi fructan yamagulu. Fructan ndi imodzi mwa zakudya zomwe zimadziwika kuti FODMAP zomwe zawonetsedwa kuti zikulitsa zizindikiro za m'mimba mwa anthu omwe ali ndi IBS. Zipatso za Fructans zawonetsedwa kuti zimakhala ndi mnofu mumatumbo, kutanthauza kuti amachulukitsa kuchuluka kwa madzi, komanso kuchuluka kwa mafuta pogwiritsa ntchito nayonso mphamvu poyambitsa mabakiteriya. Makhalidwe onse awiriwa amaganiziridwa kuti amachititsa kuti zizindikiro za IBS zakumva kupweteka m'mimba, kuphulika, ndi mavuto a motility a kudzimbidwa ndi kutsekula m'mimba.
Ochita kafukufuku ena amafotokoza kuti ndi mphamvu ya fructan yomwe imayambitsa matenda omwe amachititsa odwala IBS.
Maganizo amenewa amachokera pa phunziro laling'ono limene anthu omwe adzizindikiritsa kuti ali ndi NCGS adalongosola kuti kusintha kwa zizindikiro zawo kumawoneka ngati akuyika zakudya zochepa . Kwa odwala ambiri, zizindikiro zawo sizinapweteke pamene iwo anabwereranso ku gluten popanda kudziwa kwawo. Ndikofunika kuzindikira kuti phunziroli lakhala likuyankhidwa chifukwa cha nthawi yake yayitali komanso kuti silingakwanitse kuthana ndi zotsatira zolakwika.
Kodi Muyenera Kudya Tirigu Ponse?
Kuwonjezera pa kulingalira momwe tirigu alili ndi vuto la m'mimba, pali funso lakuti ngati tirigu alibe zotsatira zovulaza pa thanzi lathu lonse.
Ambiri mwa tirigu omwe akudya zakudya zamakono adakonzedwa - izi zikutanthauza kuti nthambi yake ndi majeremusi achotsedwa. Zakudya zokonzedwa bwino, monga tirigu wosaperedwa-tirigu, zakhala zikugwirizana ndi kuchuluka kwa kuchuluka kwa kunenepa kwambiri, shuga ndi matenda a mtima pakati pa anthu. Chifukwa chake, ndizochititsa manyazi kuti anthu ambiri akudya tirigu wambiri monga momwe aliri.
Koma mafuta oyeretsedwa sizithunzi zonse za tirigu. Dipatimenti ya Ulimi ku United States imalimbikitsa kugula zakudya zonse za tirigu, kuphatikiza tirigu wambiri tirigu, monga gawo lofunikira la zakudya zabwino. Nkhumba zonse zimawoneka kuti ndi zofunika chifukwa cha mavitamini awo komanso kuti ndizo zowonjezera ma vitamini ndi mchere.
Kumbali inayi, okonda chakudya cha Paleo ndi olemba monga a Tirigu Belly ndi Grain Brain amagwirizanitsa tirigu, kaya akhale opangidwa kapena tirigu wonse, ku matenda amtundu uliwonse. Chimodzi mwa zifukwa zawo zotsutsana ndi tirigu chikugwirizana ndi kuti kudya tirigu monga tirigu ndi chinthu chodabwitsa pamene kusintha kwa mtundu wa anthu kumawoneka ngati kwathunthu. M'mawu ena, iwo amanena kuti matupi athu sanatembenuke kuti azidya bwino tirigu monga tirigu. Amalimbikitsa zakudya zopanda tirigu kuti akhale ndi thanzi labwino. Amapereka umboni wakuti zakudya zamtundu ndi mavitamini zimakhala zowonjezereka komanso kuti zakudya zamtunduwu zimapezeka bwino pogwiritsa ntchito zakudya zosiyanasiyana.
Mfundo Yofunika Kwambiri
Pofotokoza momveka bwino - mfundo yaikulu ndi yakuti ubale pakati pa tirigu ndi IBS ndi mavuto ena azaumoyo ndi osokoneza!
Pakalipano, akatswiri ambiri azaumoyo amavomereza amavomereza kuti ngakhale kuti pangakhale chiwindi pakati pa IBS, matenda a tirigu, ndi NCGS, anthu ambiri amadya tirigu ndipo alibe IBS, ndipo ambiri omwe amadya tirigu amadya tirigu popanda kuzindikira kusiyana kwakukulu / zotsatira . Koma, chisankho chofuna kupitirizabe kudya tirigu ndi chisankho chaumwini ndipo chomwe chimapangidwa ndi kukambirana ndi dokotala. Ngati mukuganiza kuti IBS yanu komanso thanzi lanu lonse lidzapindula ndi mayesero opanda tirigu, chonde onetsetsani kuti mwayesedwa kale matenda a leliac musanayese kudya zakudya . Kudya zakudya ndi njira yabwino yodziwira ngati kudya tirigu kumapangitsa kuti zizindikiro za IBS zikhale zovuta kwambiri.
Zotsatira:
Biesiekierski, J., et.al. "Palibe Zotsatira za Gluten Odwala Odzidzimvera Odzidzimutsa Osadziwika Odwala Gluten Kukhala Wokhudzidwa Pambuyo pa Kutaya Zakudya za Fermentable, Kutsekedwa Kwambiri, Zakudya Zakafupi Zakudya Zamadzi" Gastroenterology 2013 145: 320-328.
Elli, L., et.al. "Kuzindikira matenda okhudzana ndi shuga: Matenda a Celiac, nthenda za tirigu ndi mphamvu zowonongeka" World Journal of Gastroenterology 2015 21: 7110-7119.
Shahbazkhani, B., et.al. "Non-Celiac Gluten Sensitivity Yapangitsa Matenda a Irritable Bowel Syndrome Kuti Awonongeke: Mphindi Yachiwiri Yowonongeka Kwambiri Pamalo Omwe Anayesedwa" Malo Otsatira 2015 7: 4542-4554.
Mozaffarian, D., et.al. "Kusintha kwa Zakudya ndi Zamoyo ndi Kulemera Kwambiri Kwambiri Kupeza Akazi ndi Amuna" New England Journal of Medicine 2011 364: 2392-2404.
Malangizo a Zakudya kwa Amwenye 2010 " Dipatimenti ya Ulimi ya US .