Sayansi ikuzindikira kwambiri kufunika kwa prebiotics kumatenda wathanzi. Komabe, maantibiotiki ambiri amathira mphamvu ndipo amatha kuwonetsa zizindikiro zoopsa za IBS. Ngati muli ndi IBS, mungathe kuona kuti mwagwidwa mu Catch-22. Ngati mudya zakudya zomwe zili ndi prebiotics, zizindikiro zanu zikhoza kuwonjezereka, koma ngati mumapewa maantibiotiki, simungathe kusintha ubakiteriya mumatumbo anu omwe angakuthandizeni kuthetsa IBS yanu.
Tiyeni tiwone zitsanzo za prebiotics ndi IBS kuti tiwone ngati pali njira yopezera "mdima ndi malo ovuta".
Kodi Ndizochitika Motani?
Maantibiotiki ndi zigawo za zakudya zomwe sizingatheke kupyedwa komanso kudzera mwa kugonana ndi mabakiteriya akuganiziridwa kukhala opititsa patsogolo thanzi.
Maantibiotiki sapangidwa m'mimba mwazing'ono chifukwa timasowa tizilombo toyenera kuti tisawonongeke m'magazi athu. Kuperewera kwachisokonezo kumeneku kumapangitsa kuti azigwirizana ndi matumbo a bakiteriya, komwe amathandizira kukulitsa kukula ndi ntchito za mabakiteriya omwe ali abwino kwa thanzi lathu. Zambiri zogwirizana ndi matumbo a bakiteriya zimachokera ku kuthirira.
Mankhwala opanga maantibiotiki amawonjezera chiwerengero cha bifidobacteria (mabakiteriya amodzi omwe amawombedwa ndi mavitamini ), komanso amawoneka kuti akuwonjezera kuchuluka kwa mabakiteriya omwe amatha kulandira alendo.
Pamene mukuyang'ana pa mndandanda wa maantibiotiki omwe amagwiritsidwa ntchito, mudzawona mawu omwe amadziwika kuchokera ku zakudya zomwe zimayesedwa ngati zovuta kwa IBS ndi ofufuza ochepa zakudya za FODMAP :
- Fructans (inulin ndi fructooligosaccharides)
- Galacto-oligosaccharides (GOS)
- Oligofructose (fructose)
- Kusakaniza sitima
Prebiotic Yokhala ndi Zakudya
Chifukwa FODMAP zambiri ndizopangidwe ka prebiotics, mudzawona zakudya zambiri za FODMAP pazndandanda:
- Katsitsumzukwa
- Chicory mizu
- Fennel
- Adyo
- Yerusalemu atitchoku
- Zomera (nyemba, nkhuku, lenti, soya)
- Mtedje monga cashews ndi pistachios
- Anyezi, leeks, shallots, scallions
- Zokolola za tirigu, monga phala
Prebiotics kwa IBS
Kafukufuku wina adachitidwa kuti awone ngati kuwonjezera mavitamini a antibiotic angathandize kuchepetsa zizindikiro za IBS. Zotsatira zakhala zosakanikirana, koma zikuwoneka kuti kuchuluka kwa mankhwala a prebiotics kunabweretsa zizindikiro zowonjezereka kwa ophunzira - osadabwitsa kupatsidwa zomwe timadziwa za FODMAP chifukwa cha zizindikiro za IBS (kutentha kwambiri kumabweretsa mpweya woonjezera womwe umabweretsa mantha, bloating ndi m'mimba ululu).
Ndinatha kupeza phunziro limodzi loyambirira pazomwe zamoyo zowonjezereka zogwira ntchito za IBS zatha. Chiwerengero cha ophunzira mu phunziroli chinali chaching'ono kotero kuti sitingathe kufotokozera mfundo zenizeni kuchokera ku yeseweroli, kupatulapo kuti phunziroli likutsegulira chitseko cha kuthekera kuti m'tsogolomu tidzakhala ndi maonekedwe a IBS okondweretsa maantibiotiki akubwera pa msika.
Momwe mungapewere kupeza mankhwala anu opanga mankhwala ngati muli ndi IBS
Zakudya zowonjezera mavitamini ndi zina zomwe mungafune kuti muzidya zambiri - za thanzi lanu ndi IBS yanu. Kodi mungachite bwanji zimenezi popanda kuwononga zizindikiro za IBS?
Nawa malingaliro ena:
1. Pang'onopang'ono kuwonjezera kudya kwa zakudya zochepa za FODMAP zomwe ziri ndi wowonjezera wowuma. Sitimayi yokhazikika imakhala ndi maonekedwe oyambirira koma m'mimba yochepa. Nazi zitsanzo za zakudya zomwe ziri zochepa mu FODMAP komabe zili ndi zowonjezera zowonjezera zosakaniza:
- Nthomba, osachepera bwino bwino.
- Plantains
- Mbatata (yaiwisi ndi yoyenera, ngakhale kuti mwina si yosangalatsa!)
- Mchele woyera
2. Yesani kutsatira chakudya chochepa cha FODMAP kwa milungu iwiri kapena isanu ndi umodzi. Mukakhala mukudutsa nthawi ndipo mutha kupeza chithandizo chachikulu chodziwitsa, mungayambe kubwezeretsanso zakudya zomwe zatchulidwa pamwambapa kuti zikhale zapamwamba pa prebiotics.
Mungapeze kuti mumatha kulekerera ena mwa zakudya izi popanda kuwonjezera zizindikiro zanu. Cholinga chachikulu ndicho kudya zakudya zambiri monga momwe mungathere ndikukhalabe opanda chizindikiro.
3. Kumbukirani kuti si zakudya zonse zomwe zimakhala zowawa-zikhoza kukhala zovuta kwa inu. Kupyolera mu kuyesa ndi zolakwika, mutha kupeza zakudya zina zomwe mungathe kuzipirira popanda kukumana ndi zizindikiro zowonjezereka.
Zotsatira:
"Ma FAQs for high fiber, high prebiotic diet" Webusaiti ya Monash Yopezeka pa December 19, 2015.
Kelly, G. "Inulin-Type Prebiotics: Kubwereza (Gawo 2)" Mankhwala Osakaniza 2009 14: 36-56.
Scott, K., et.al. "Kuteteza tizilombo toyambitsa matenda kuti tipeze thanzi labwino ndi kuchiza matenda" Bibi Micro Bial in Health and Disease 2015 26: 1-10.
Silika, D., et.al. "Kuyesedwa kwachipatala: zotsatira za opratical galactooligosaccharide prebiotic ya microecota faecal ndi zizindikiro mu matenda osokoneza bongo" Alimentary Pharmacology & Therapeutics 2009 29: 508-518.
Spiller, R. "Nkhani yowonongeka: maantibiobio ndi maantibiobio odwala matenda opatsirana" Matenda a Mafupa ndi Zamankhwala Zoletsedwa 2008 28: 385-396.
Whelan, K. "Njira ndi zothandiza za prebiotics pokonzanso mimba zazing'ono kuti zithetse matenda osokoneza bongo" Proceedings of the Nutrition Society 2013 72: 288-298.