Ndikofunika kudziwa zomwe mungadye pofuna kutsekula m'mimba . Koma ndi zofunika kwambiri kudziwa zomwe simuyenera kudya mukakhala ndi m'mimba. Chinthu chotsiriza chimene mukufuna kuchita ndi kuwononga zinthu mwa kudya zakudya zomwe zingakulepheretseni m'mimba mwanu kapena kukupangitsani mimba yamatumbo ambiri. Kuchita zimenezi kungayambitse mavuto ambiri.
Zakudya Zamakaka
Gulu loyamba la zakudya zomwe muyenera kuzipewa ndizo zopangidwa kuchokera ku mkaka. Ngakhale mutakhala kuti mulibe vuto la lactose , ndibwino kuti mupewe mkaka kwa kanthawi mutatha kutsekula m'mimba. Kutsekula m'mimba kungayambitse kuchuluka kwa mavitamini a lactase. Lactase amafunika kuti thupi lichepetse lactose, shuga wopezeka mu mkaka. Ngati shuga wa mkaka uwu sungagwiritsidwe ntchito, akhoza kuwonetsa zizindikiro zowonjezereka, kutsekemera, kutsekemera ndi kutsekula m'mimba. Nazi zina zomwe zimafala zakudya za lactose:
- Mkaka, kirimu
- Tchizi
- Ayisi kirimu
- Kirimu wowawasa
Chosiyana ndi lamulo ili ndi yogurt. Ma probiotics mu yogurt angathandize kwenikweni thupi lanu kuti lichiritse. Sankhani yogula yoguduka ndikudumpha omwe ali ndi shuga wochuluka.
Zakudya Zakudya
Zakudya zomwe zimakhala ndi mafuta ambiri zimathamangitsa kupweteka kwa m'mimba ndikuyambitsa njira zomwe zakhala zikulimbikitsidwa kale, zowonjezereka zowonjezera maulendo kwa John.
Potero mudzafuna kupewa zakudya monga:
- Zakudya zokoma
- Zakudya zachangu
- Kuchetsa kwa nyama
- Chakudya chophimbidwa ndi gravy
- Zakudya za mafuta
- Zakudya zokazinga
Zosankha zabwino zimaphatikizapo mapuloteni oonda, monga nkhuku yoyera kapena nkhuku.
Zosamba Zosakaniza
Zina zotsekemera zokometsetsa ndi olowa shuga zimatha kukhala ndi mankhwala ofewetsa tuvi, komanso zimathandiza kuti mpweya ugwe. Choncho mpaka mutakhala bwino, ndibwino kupewa:
- Zakudya Zakudya Zakudya
- Maswiti opanda shuga
- Gamu lopanda shuga
- Zakudya zowonjezera shuga za khofi ndi tiyi
Zakudya Zopangira Gasi
Zakudya zina zili ndi mbiri yabwino yowonjezera m'mimba yomwe imathandizira kutsegula m'mimba. Potero mudzafuna kupewa zakudya za gassy ndikusankha zakudya zopanda zakudya mpaka mutenge kuti mimba yanu yatha.
Nazi zitsanzo za ndiwo zamasamba ndi masamba. Mungafune kudumpha izi mpaka mutakhala bwino.
- Nyemba
- Burokoli
- Kabichi
- Kolifulawa
- Anyezi
Zosankha zabwino zimaphatikizapo masamba obiriwira monga sipinachi, nyemba zobiriwira, ndi zukini.
Nazi zitsanzo za zipatso zabwino kwambiri. Apanso, mungafune kudumpha izi mpaka zinthu zithera.
- Amapichesi
- Mapeyala
- Pewani
- Zipatso zouma (apricots, prunes, zoumba)
Ngati mukuganiza kuti dongosolo lanu likudya chipatso china, mungafune kuyesa blueberries, strawberries, chisa cha uchi kapena cantaloupe vwende, ndi / kapena chinanazi.
Mowa, Caffeine ndi Zakudya Zam'madzi
Kwa anthu odwala, zakumwa zoledzera, caffeine, ndi carbonation sizimayambitsa kutsegula m'mimba. Komabe, aliyense ali ndi mwayi wokhala ndi GI wokwiyitsa , ndipo motero mwina amapewa bwino mpaka dongosolo lanu libwezeretsedwe.
Musagwiritsire ntchito soda sopo. Ngakhale agogo anu angakhale atapanga malangizowo, zigawo zikuluzikulu za soda zingapangitse zinthu kuipiraipira. Kusankha bwino kungakhale njira yothandizira kutsegula m'mimba, monga Pedialyte, kapena madzi okha. Pamene muli ndi kutsekula m'mimba, nkofunika kubwezeretsanso madzi otayika kuchokera kuzinthu zobwerezabwereza, choncho imwani!
Chakudya Chosaopsa
Kaya muli ndi kutsekula m'mimba kapena ayi, muyenera kuonetsetsa kuti mukudya chakudya chomwe chatsuka bwino, chokonzedwa ndi kusungidwa. Zakudya zomwe sizikusungidwa bwino ndi kusungidwa zimakuika pangozi ya matenda aakulu a m'mimba.
Nthawi zonse muzisunga ukhondo wabwino:
- Sambani manja anu bwino musanakonzekere kapena kudya chakudya chilichonse.
- Sambani bwino zipatso zonse ndi masamba.
- Sungani malo okonzera chakudya ndi madzi otentha omwe sopoyabe musanagwiritse ntchito.
- Kuphika zakudya zonse ku kutentha kwa mkati mwa 160 F.
- Refrigerate kapena amaundana otsala mutangodya.
Zakudya Zakamwamba-FODMAP
Ngati kutsekula m'mimba ndi chinthu chomwe mumagwiritsa ntchito kwambiri chifukwa muli ndi kutsekula m'mimba, zomwe zimayambitsa matenda a m'mimba (IBS-D), mungafune kupewa zakudya zomwe zili pamwamba pa FODMAP pamene mukukumana ndi zovuta. FODMAP ndi zakudya zomwe zimapezeka mu zakudya zambiri zomwe zawonetsedwa kuti zimayambitsa zizindikiro kwa anthu omwe ali ndi IBS. Mwinanso mungapereke chakudya chochepa cha FODMAP kuyesera kuti muwone ngati izo zimabweretsa zizindikiro zanu.
> Zotsatira:
> "Kutsekula m'mimba" National Diseases Information Clearinghouse (NDDIC)
> Muir J & Gibson P. "Chakudya Chochepa cha FODMAP Cholinga cha Kutupa kwa Matenda a Edzi Ndiponso Mavuto Ena Amimba" Gastroenterology & Hepatology 2013 9: 450-452.
> "Pamene Muli ndi Matenda Otsekula M'mimba US National Library of Medicine Medline Plus