Kwa nthawi yaitali kakhasi akhala akudya chakudya cha anthu omwe amakhala m'madera otentha ndipo tsopano ayamba kudya chakudya chatsopano. Izi zimachokera kuzinthu zowonjezera zomwe zimaperekedwa kwa kokonati mumitundu yonse. Anthu tsopano akudya kokonati yowonjezera yokha, komanso kusungira makatchini awo ndi mafuta a kokonati, mkaka, ndi madzi.
Ngati muli ndi IBS, mungakhale osamala za zakudya zomwe zimangokhala zovuta kwambiri kusiyana ndi zakudya zomwe munakulira nazo. Yang'anani zomwe mankhwala a kokonati angakhale opindulitsa kuwonjezera pa zakudya zanu za IBS, ndi zomwe muyenera kupewa.
Kokonati yofiira ndi IBS
Kokonati youma, nthawi zambiri imaphatikizidwa ku zinthu zophika, phokoso ndi zina zotentha kuti ziwapatse kokometsetsa kamodzi kokha. Anthu amaoneka kuti amakonda kukoma kokonati kapena amadana nawo. Ngati muli wokonzeka kokonati, werengani kuti muwone ngati ndibwino kuti muzisangalala ndi kokonati yosalala nthawi zonse.
Ubwino wa Zaumoyo
Kokonati yosalala imatengedwa kuti ndi gwero la zakudya zowonjezera zotsatirazi:
- Zakudya za zakudya
- Mafuta abwino
- Phosphorus
- Potaziyamu
Zogwiritsira ntchito kakhuti yobiridwa
Kokonati yofiira ikhoza kusangalatsidwa m'njira zambiri. Onetsetsani kuti mumagula mitundu yosavuta yambiri kuti musamawononge shuga wambiri:
- Onjezerani ku smoothies
- Fukani pa zipatso kapena ndiwo zamasamba
- Gwiritsani ntchito kuphika
Chabwino kwa IBS?
Ofufuza pa yunivesite ya Monash ku Australia achita kafufuzidwe pa kuchuluka kwa FODMAPs mu mankhwala osiyanasiyana a kokonati. Nazi zomwe adazipeza pokhudzana ndi kokonati yowuma:
- 1/4 chikho kutumikira akutengedwa kukhala otsika mu FODMAPs
- 1/2 chikho kutumikira ndipamwamba mu polyols, imodzi mwa mitundu ya FODMAPs
Izi zikutanthauza kuti muyenera kusangalala ndi kudya kokonati yosalala popanda kudera nkhawa kuti zizindikiro zanu za IBS zidzaipiraipira. Ngati simuganizira za polyols, simungadandaule za kukula kwa gawo.
Mfundo Yofunika Kwambiri
Pang'ono ndi pang'ono, kokonati yowonongeka ikuwoneka kuti ikupindulitsa kwambiri ku zakudya za IBS popanda kudandaula ndi IBS-FODMAPs zabwino. Ngati ndinu okonati, khalani omasuka kuwaza!
Mafuta a Kunikoni a IBS
Kuwonjezeka kotchuka kwa mafuta a kokonati kumachitika chifukwa cha kuzindikira kuti mafuta sali oipa kwa ife monga momwe tinkalingaliridwira kale. Tsopano akukhulupirira kuti zakudya zabwino zodyera mafuta ndizofunika kuti tikhale ndi thanzi labwino. Powonongeka, mafuta a kokonati amawoneka ngati "mafuta abwino."
Ngati mutagula mafuta a kokonati, chimodzi mwa zinthu zoyamba zomwe mungazindikire ndi chakuti mawonekedwe ake amasintha malinga ndi kutentha kwa firiji. Mukasungidwa m'chipinda chozizira, kokonati mafuta imakhala ngati kuchepetsedwa. Ngati chipinda chimawotcha, mafuta a kokonati adzasanduka madzi. Ngati n'kotheka muzigula mafuta owonjezera a kokonati.
Ubwino wa Zaumoyo
Funsani dokotala wina za ubwino wa thanzi la kokonati ndikukonzekera mndandanda wautali. Mndandandawu ukhoza kuyang'ana pa kokonati mafuta okhala ndi khansa, anti-dementia, antibiotic, antivirair, ndi zina. Komabe, palibenso zochepa zofukufuku zamakono zomwe zikuchitika lero kuti zitsimikizire zambiri zazinthu izi.
Malo amodzi omwe angaganizire mozama za kokonati mafuta ali pambali ya thanzi la mtima. Ngakhale kuti mafuta a kokonati amatchulidwa ngati mafuta odzaza , ndipamwamba kwambiri mu mchere wa asidi, womwe umalingalira kuti umathandiza kwambiri pa HDL cholesterol .
Chimene chimadziwikanso ndikuti mafuta okoma, monga kokonati mafuta, othandizira kuti azidya mavitamini ndi mchere.
Phunziro laling'ono pogwiritsa ntchito mbewa monga nkhani zinapeza umboni wakuti mafuta a kokonati anali othandiza pakukonza maselo ndi kuwonjezera antioxidants pamapeto pa zovuta.
Mmene Mungagwiritsire Ntchito Mafuta a Kunikoni
Mafuta a kokonati ndi abwino kusankha sàute mbale chifukwa cha utsi wake wapamwamba utsi. Izi zikutanthauza kuti ndibwino kuti mafuta ena aziphika pa kutentha kwakukulu kuti asamve kukoma kosangalatsa (ndi zoopsa zaumoyo) zomwe zikugwirizana ndi mfundo yomwe mafuta ayamba kusuta.
Kuwonjezera pa kugwiritsira ntchito kokonati mafuta kuti tiphunzire, mukhoza kuwonjezera ku:
- Njira iliyonse yomwe imafuna mafuta ophika
- Kafi kapena tiyi
- Smoothies
Chabwino kwa IBS?
Malingana ndi akatswiri a kafukufuku wa yunivesite ya Monash, kukula kwa supuni imodzi ya mafuta a kokonati kumaonedwa kuti ndi otsika-FODMAP. Popeza mafuta a kokonati ndi mafuta osati mafuta, sipangakhale nkhaŵa za FODMAP zilizonse. Komabe, mafuta ochulukirapo angathe kulimbikitsa kupyolera m'mimba, zomwe sizomwe mukufuna pamene muli ndi IBS.
Anthu ena amati amatenga mpumulo wothandizira pogwiritsa ntchito mafuta a kokonati tsiku ndi tsiku. Komabe, palibe kufufuza komwe kumatsimikizira kapena kutsutsa izi.
Mfundo Yofunika Kwambiri
Mafuta a kokonati amawoneka kuti ndi abwino kwambiri a mafuta abwino omwe moyenera sayenera kuti IBS yanu ikhale yoipitsitsa.
Mkaka Wamchere wa Kokononi wa IBS
Mkaka wa kokonati ndi madzi omwe amachokera ku nyama ya kokonati yofiira.
Ubwino wa Zaumoyo
Chifukwa chakuti mkaka wa kokonati uli ndi kokonati ya mafuta, makamaka ngati mawonekedwe a mchere wambiri.
Mmene Mungagwiritsire Ntchito Mkaka wa Kakokoni
Mkaka wa kakoti ukhoza kugwiritsidwa ntchito kulikonse kumene mungagwiritse ntchito mkaka wa ng'ombe:
- Kuphika
- Kumwa
- Smoothies
- Msuzi
Chabwino kwa IBS?
Malingana ndi ochita kafukufuku wa yunivesite ya Monash, kukula kwa 1/2 chikho kumatengedwa kukhala otsika-FODMAP.
Mfundo Yofunika Kwambiri
Mkaka wa kokonati umawonekera kuti umapereka cholowa chopatsa mkaka chopatsa thanzi choyenera, choyenera kwa aliyense yemwe ali ndi IBS. Makamaka, mkaka wa kokonati ndi chisankho chabwino kwa iwo omwe ali ndi lactose osatsutsa kapena omwe akutsatira zakudya zochepa za FODMAP . Onetsetsani kuti mumagula mkaka wa kokonati womwe ulibe guar gum wonjezerapo ngati guar gum angagwirizane ndi kuchititsa zizindikiro zosafuna kuzizira.
Koconut Water ndi IBS
Madzi a kokonati ndi madzi ochokera mkati mwa kokonati zobiriwira zosapsa. Madzi a kokonati ayamba kusangalala ndi kutchuka kwambiri monga mmalo mwa zakumwa za masewera chifukwa cha shuga.
Ubwino wa Zaumoyo
Mwa njira zonse zomwe kokonati ingasangalatse, madzi a kokonati amathandiza kwambiri pazinthu za thanzi. Lili ndi potaziyamu, sodium ndi mchere wina, chifukwa chake amawoneka ngati njira yathanzi kwa zakumwa zozizwitsa. Komabe, adakali ndi makilogalamu akuluakulu ndipo ayenera kugwiritsidwa ntchito ndi anthu omwe ali ndi masewera olimbitsa thupi kapena angapangitse kulemera.
Mmene Mungagwiritsire Ntchito Kakoti Madzi
Madzi a kokonati akhoza kumwa mowa kapena kuwonjezera pa smoothies.
Chabwino kwa IBS?
Mosiyana ndi mafuta a kokonati, madzi a kokonati ali ndi FODMAPs. Malinga ndi yunivesite ya Monash:
- 3 oz. kutumikira kumatengedwa kukhala otsika-FODMAP
- 8 oz. kutumikira kumakhala ndi ma oligos ndi polyols a FODMAP oposa
Mfundo Yofunika Kwambiri
Ndili ndi mphamvu zowonjezereka za IBS-zomwe zimayambitsa FODMAPs ndi maonekedwe ake osakondweretsa, ndibwino kuti musiye madzi a kokonati kuchokera ku mndandanda wa zakudya.
Zotsatira
- "Mafuta ndi Cholesterol: Pakati pa Oipa, Muli ndi Zabwino" Harvard School of Public Health
- Monash University Low FODMAP Zakudya Zakudya
- Nkhumba, S. "Antistress ndi antioxidant zotsatira za virgin wa kokonati mafuta mu vivo" Experimental and Therapeutic Medicine 2015 9: 39-42.