Chakudya Chapamwamba Chodyera Chomera Chokha

Tonsefe timadziwa za ubwino wa thanzi la zakudya, koma pali chigawo cha zakudya chomwe chimakhala gawo la zakudya zamagetsi, zomwe zakhala zikudziwika bwino. Mtedza wosakaniza ndi mtundu wa wowuma womwe umapezeka mu zakudya zomwe zimapezeka kuchokera ku mfundo yakuti zimagonjetsedwa ndi chimbudzi. Izi zikutanthauza kuti zimadutsa mumatumbo anu akulu ndipo zimagwirizana ndi ma flora anu ofunika kwambiri.

Kawirikawiri tikamaganizira za zakudya zowonjezera, timaganizira zinthu monga mkate woyera ndi pasitala. Mwamwayi, izi zowonongeka mofulumira zimakumbidwa mofulumira, kutumiza shuga m'magazi anu, zomwe zimapangitsa kuti muwonjezere kulemera ndi kuwonjezera chiopsezo chanu cha shuga ndi matenda a mtima. Komabe, zakudya zomwe zimakhala ndi wowuma zimadutsa mmimba ndi m'mimba mwazing'ono popanda kutengeka m'thupi. Pamene nyani zosagonjetsa zimalowa m'matumbo anu akuluakulu, zimayimbidwa ndi mabakiteriya anu omwe amamasula zinthu zomwe zimapindulitsa thanzi lanu.

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Ubwino Wathanzi wa Kusakaniza Mtunda

Asayansi akhala akutanganidwa kukachititsa maphunziro pa zaumoyo wokhudzana ndi wowonjezera wowuma. Iwo akuyang'anitsitsa ngati wowuma wosakanizidwa angakhale opindulitsa pa thanzi lanu mwa njira ziwiri:

1. Kulemera kwa Thupi: Kafukufuku wakale pa nkhaniyi akuyamba kusonyeza kuti kudya zakudya zomwe zili ndi wowuma sizingathandize anthu kuchepetsa thupi koma kungathandizenso kuthetsa matenda omwe amapita ndi kupindula, monga:

• Matenda a mtima
• Matenda a shuga
• Cholesterol Chokwera
• Matenda a zamadzimadzi

2. Colon Health: Kuonjezerapo, ochita kafukufuku akupeza umboni woyambirira umene ungasonyeze kuti kudya zakudya zomwe zili ndi wowonjezera wowonjezera zingathandize:

• Pewani khansa yamtundu
• Kupititsa patsogolo zizindikiro za matenda opatsirana
• Tumikirani monga prebiotic kuti mukhale olimbitsa thupi lanu
• Tetezani motsutsana ndi diverticulitis

Kwazigawo ziwirizi, komabe palibe umboni wovuta wa izi zowathandiza kuchipatala.

Kodi Ndizikudya Zambiri Zotani Kodi Muyenera Kudya?

Zimalingalira za wowonjezera wowonjezera wowuma muyenera kuzidya kuchokera pamtunda wa magalamu 6 kufika pamtunda wa magalamu 30. Zikuoneka kuti ambiri ku America amadya pang'ono magalamu asanu patsiku, momveka bwino pali malo ambiri ochezera! Pamene mukuwonjezera kudya, chitani pang'onopang'ono kuti kuchepetsa mwayi wokhala ndi mpweya wosafuna ndikuwombera.

Zindikirani: Ngati muli ndi matenda opweteka a m'mimba (IBS) , zosankha zochepa zoyambirira ndizogwirizana ndi IBS. Zina zonse (zomwe zimalembedwa ndi asterisk) zingafunikire kusamala!

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1. Mabatani

Nthomba ndi gwero lokoma la wowuma. Iwo ali ndi kuchulukitsitsa kwa wowuma wosagwira pamene ali osapsa - zomwe zimakhala zosakaniza zotupa zimachepetsanso ngati nthochi yakucha. Ngati nthochi zobiriwira (zosapsa) sizingakupangitseni chidwi, mungapeze kuti mungalekerere kukoma kwake ngati muwaika mu smoothie .

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2. Mbatata

Mbatata imakhala ndi mlingo wokwera kwambiri wa wowuma wosakaniza pamene uli wofiira. Koma musaganize kuti mukulephera kudya spuds osaphika! Mukhozanso kuwonjezera kudya kwanu kosavuta kuchokera ku mbatata ngati muwalola kuti azizizira asanadye.

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3. Mpunga

Mofanana ndi mbatata, mudzawonjezera kudya kochepa kuchokera ku mpunga ngati mutalola kuti mpunga uzizizira musadye. Mbewu za starch zosagwira zimakhala zofanana ngati mpunga wanu wosankha ndi woyera kapena wofiira.

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4. Zakudya

Kulimbitsa thupi lanu lokhazikika lokhala ndi oat ndi lovuta kwambiri. Mwamwayi, kuphika oats m'madzi, monga ambirife timakonda kuchita oatmeal, timachepetsanso zokhazokha. Monga momwe simukufunira kuti muzidya zowonjezera - pamene zokhuta zawo zosagonjetseka ndizopambana - mukhoza kuyesa kuwawonetsa kuti muwone ngati kukonzekera kungakonde. Oats odulidwa kapena odulidwa ndi zitsulo ndi mabotolo anu abwino monga magwero a wowonjezera wowuma.

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5. Plantains

Zakudya zophika, zomwe zimadya zakudya zambiri zam'madera otentha, zili ndi starch zokwanira. Mipamwamba imeneyi imapezeka muzitsamba zobiriwira ndi zobiriwira. Ngati plantains sizomwe mukudya nthawi zonse, mungafune kuwayesa kuti aone chifukwa chake ali otchuka m'mayiko ambiri.

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6. Nkhuku

Ngati nkhuku, zomwe zimadziwikanso kuti nyemba za garbanzo, sizinthu zomwe mumadya nthawi zonse, mungafunike kudziŵa bwino malo olimbikitsa zakudya. Ndicho chitsime chabwino cha zakudya zamagetsi, pamodzi ndi mavitamini ambiri ndi mchere, komanso kukhala chitsimikizo chokhazikika cha wowuma.

Palibe chifukwa chowadyera yaiwisi! Zakudya zophika ndi / kapena zam'chitini zili ndi wowonjezera wowuma. Mukhoza kuwaza nkhuku pa saladi kapena kusangalala nawo ngati mbale kapena chakudya.

Ngati muli ndi IBS, mudzakhala okondwa kudziwa kuti nkhuku zam'chitini, zopukutidwa bwino, zimawoneka kuti zili zochepa mu FODMAPs , zomwe zimapangitsa kuti zizindikiro za IBS zitheke. Ingosungani kukula kwanu kwa 1/4 chikho.

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7. Lentils

Lenti yophika ndi gwero labwino kwambiri la wowuma wosagwira. Izi zikuphatikizapo kuti mphutsi zimakhala ngati gwero lodabwitsa la mapuloteni. Mukhoza kusangalala ndi mphodza mu supu kapena mbale.

Mofanana ndi nkhuku, mphodza zimakhala zokondweretsa IBS (mwachitsanzo, zochepa-FODMAP) ngati zimachokera kukhoza, zimatsukidwa bwino, ndipo zimangokwanira 1/2 chikho kutumikira.

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8. Mkate

Zakudya zosiyana siyana zimapereka zosiyana zosiyanasiyana za wowuma. Mkate wa pumperickel umakhala ndi makina akuluakulu osakaniza. Chodabwitsa n'chakuti, mkate ndi pizza amakhala ndi miyeso yambiri.

Ngati muli ndi IBS, zosankha zapamwambazi zingakhale zovuta kwa inu ngati muli otetezeka ku Fructan Fructan kapena mapuloteni gluten . Zakudya zabwino zopanda zakudya zamagetsi zokhazokha chifukwa ndinu chimanga cha chimanga kapena mkate wamakono (wokonzekera).

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9. Nandolo Zobiriwira *

Nandolo yamtchire, ngakhale yophika, ndi gwero labwino kwambiri la wowuma. Sangalalani nandolo zanu mu supu kapena ngati mbale yosavuta.

* Mwatsoka, nyemba zobiriwira zapezeka kuti zili pamwamba pa FODMAP GOS ndipo zingakhale zovuta kwa anthu omwe ali ndi IBS.

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10. nyemba *

Mitundu yambiri yophika ndi / kapena nyemba zam'chitini ndizochokera zabwino zowonjezera. Komabe, mbeu zowonjezera zowonjezera zimapezeka mu nyemba zoyera ndi nyemba za impso. Mukhoza kusangalala nyemba zanu mu supu, monga choyimira pambali, kapena kusakaniza mpunga.

* Nyemba zimakhala ndi chakudya chapamwamba cha FODMAP ndipo motero zimapangitsa kuti zizindikiro za m'mimba zikhale ndi anthu omwe ali ndi IBS.

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Pearl Barley *

Maphikidwe ambiri omwe amagwiritsira ntchito balere amaitanira ngale ya balere - balere momwe phokoso lakunja lachotsedwa. Pearl balere ndi gwero lakudya chokhazikika, komanso mavitamini ena ndi mchere. Mukhoza kusangalala ndi balere mu supu, pilafs, kapena saladi.

* Peyala ya balere imatengedwa ngati chakudya chapamwamba-FODMAP chifukwa chakuti ili ndi mapiritsi apamwamba a fructans ndi GOS.

_Zotsatira:

_{Birt, D., et. al. "Kusakaniza Mtunda: Lonjezerani Kulimbitsa Thanzi laumunthu" Kupititsa patsogolo Chakudya Chakudya 2013 4: 587-601.}

_{Murphy, M., Douglass, J. & Birkett, A. "Kugonjetsa Starch Intakes ku United States" Journal ya American Dietetic Association 2008 108: 67-78.}

_{Nugent, A. "Zaumoyo zokhudzana ndi wowuma" Nutrition Bulletin 2005 30: 27-54.}

_{Tapsell, L. "Zakudya ndi kagayidwe ka kagayidwe kachakudya: kodi sitima yotetezeka imakhala iti?" University of Wollongong Research Online}