Kumvetsetsa Zakudya Kuti Zidzatha Chithandizo cha IBS
Mwinamwake kunali chakudya chamagazi a katsitsumzukwa ndi apulo omwe anakulepheretsani kukhala osungunuka komanso omvetsa chisoni. Kapena mwinamwake munali saladi ya pasitala yomwe munali nayo chakudya chamasana, chidutswa cha mavwende omwe analawa ngati chilimwe, kapena margarita amene mumakonda pa malo odyera ku Mexican. Nthawi zonse, kusokonezeka kwanu kunabwera mofulumira ndipo kunatsatidwa ndi kusowa kofulumira kutulutsa matumbo anu.
Atapita mwamsanga kupita kuchimbudzi, nkhaniyi idatha.
Zakudya zomwe zimayambitsa vuto lako la m'mimba zingaoneke zosagwirizana, koma zili ndi chinthu chimodzi chofanana. Zonse zili ndi makapu ochepa omwe amatha kuyamwa m'mimba, zomwe zimachititsa kupweteka, mpweya, kupweteka kwa m'mimba, kudzimbidwa, kapena kutsekula m'mimba kwa anthu omwe ali ndi matenda a m'mimba (IBS) ndi matenda ena okhudza m'mimba.
Zakudya zoterezi zimadziwika kuti FODMAPs, zizindikiro zomwe zimayimira oligosaccharides, otchedwa disaccharides, monosaccharides, ndi polyols. "FODMAPs" zingamveke zachilendo, koma zizindikiro izi zimakhala zosangalatsa. Nkhani yabwino ndi yakuti chakudya chochepa cha FODMAP chingathandize kuchepetsa zizindikiro zoterezi.
Chifukwa chiyani FODMAPs Zimasokoneza
Monga tafotokozera pamwambapa, ma FODMAP ndiwo makasu ochepa. Pamene mavitamini ofunika kuthetsa zakudya izi palibe kapena akusowa-kapena othandizira oyenerera kunyamula zakudya m'makoma a matumbo sangagwiritse ntchito bwino-shuga sungowonjezeka bwino ndipo amakhalabe m'matumbo.
Izi zikhoza kuwonjezera kuchulukitsa kwa madzi m'matumbo komanso kutentha mofulumira ndi matenda a mabakiteriya.
Chotsatira chake, matumbo amasiyanitsidwa ndi madzi owonjezera ndi mpweya womwe umapangidwa, zomwe zingabweretse mimba ndi kupweteka mu mphindi 30 zokha. Izi kawirikawiri zimaphatikizidwa ndi kufunika kofulumira kuti ukhale ndi kayendedwe ka thupi, komwe kangachepetse zizindikiro.
Tengani fructose, mwachitsanzo. Amapezeka mwaulere mu zakudya ndipo ndi gawo la sucrose (gome shuga). Fructose imagwiritsidwa ntchito m'matumbo aang'ono kudzera m'magalimoto awiri. Mmodzi amene amatenga fructose yekha ali ndi mphamvu yochepa. Yina, yowonjezereka kwambiri imasonyeza pokhapokha ngati glucose ilipo. Pamene pali fructose yambiri kusiyana ndi shuga m'matumbo, fructose imayamwa bwino, ndipo imayambitsa zizindikiro za IBS. Pamene chiŵerengero cha shuga ku fructose ndi chapamwamba, zonsezi zimapangidwira bwino.
Polyols ndi osiyana, komabe. Ma polyols sagwiritsidwa bwino m'matumbo aang'ono. Akafika pamatumbo akuluakulu, amatha kuwoloka mkati mwazitsulo. Matenda ena akhoza kuchepetsa kukula kwa pore, zomwe zimapangitsa kuti zikhale zovuta kutenga polyols. Pamene akufukiza, polyols amakopera madzi kumatumbo aang'ono, kuchititsa kutsekula m'madzi.
Fufuzani Mwamsanga Kufunika Kwambiri Maganizo
Kusokonezeka maganizo kumathandiza kwambiri ku IBS. Ngakhale zizindikiro zikhoza kuyamba nthawi iliyonse mu moyo, zimakhala zikuwoneka m'mavuto a zaka zapakati pazaka zaunyamata ndikupitirizabe kukhala akuluakulu. Kuphatikiza apo, amayi omwe ali ndi IBS amatha kudzimbidwa, pamene amuna omwe ali ndi IBS amakhala ndi zotsekula m'mimba.
Anthu ambiri omwe ali ndi IBS amapeza kuti FODMAP zimangotulutsa zizindikiro pamene zimakhala ndi nkhawa chifukwa choda nkhawa kapena kupanikizika.
Komanso, kafukufuku wasonyeza kuti kupondereza kungakhale kothandiza ngati FODMAP kupeŵa kupeŵa zizindikiro kuti zisachitike.
Kugwiritsa Ntchito Kudyetsa Zakudya Zanu
Chinthu chokhumudwitsa cha IBS ndi chakuti palibe malemba kapena chifukwa chomwe FODMAPs zimapereka zizindikiro . Ndicho chifukwa chake nkofunikira kuthetsa zonse za FODMP kwa milungu iwiri-masabata atatu amasankhidwa. Izi zimathandiza kuti matumbo apumule ndikuchira.
Pambuyo pa masabata awiri, mumayambitsa zovuta m'matumbo mwa kubwezeretsa FODMAP imodzi panthawi imodzi. Ngati chakudya chimachititsa zizindikiro, zidzachitika mofulumira. Pakangotha masabata angapo, muyenera kudziŵa kuti ndi ma FODMAP, ndipo ndi kuchuluka kotani, kuyambitsa zizindikiro zanu-izi ndizo zakudya zomwe muyenera kuzipewa.
Sipadzakhala kofunikira kupewa kudya ma FODMAP omwe samayambitsa zizindikiro, chifukwa ali mbali ya zakudya zowonjezera, zokwanira.
Kotero, mu gawo loyamba la zovuta zowononga zakudya za FODMAP, muyenera kuchotsa zonse FODMAPS kwathunthu. Ngakhale kuti muli ndi zakudya zambiri zomwe muyenera kuzipewa panthawi yotaya, palinso zakudya zambiri za FODMAP zosangalatsa!
Chinthu chapadera chokhudza zipatso ngakhale. Zipatso zina zili ndi shuga wambiri kuposa fructose. Izi zikutanthauza kuti anthu omwe ali ndi IBS nthawi zambiri amawalekerera pang'onopang'ono. Iwo ayenera kuchotsedwa mu gawo loyambalo la zovuta za FODMAP koma, koma akhoza kudyedwa mwamsanga.
Chifukwa chomwe anthu amachitira ma FODMAP ena osati ena sadziwika. Sikuti nthawi zonse zimawonekeranso chifukwa chake anthu ena amatha kudya zochepa za FODMAP popanda kuwona zizindikiro. Chomwe chiri chowonekera ndichoti kuchotsa mafomu a ma FODM kwa milungu iwiri kapena itatu, ndikuwatsitsimutsanso mmodzi ndi mmodzi, kawirikawiri amawulula chakudya chokhumudwitsa.
Popewera zakudya zoterozo, pafupifupi anthu 70 pa 100 alionse omwe ali ndi IBS amapeza kuti zizindikiro zawo zimatha kwathunthu. Ngati muli mmodzi wa anthu 30 pa 100 alionse omwe sagwira bwino ndi zakudya izi, onani malangizo odyetsa zakudya. Kawirikawiri munthu wodya zakudya amafunika kuthandizira kuthana ndi vuto la FODMAP kuti apambane.
Mukapeza kuti zakudya zomwe zimayambitsa matenda, kupewa zakudya izi ziyenera kukhala zachizoloŵezi. Kawirikawiri, izi zikutanthauza kuthetsa zakudya zowonongeka, popeza FODMAP imabisala zakudya zambiri zopangidwa monga thickeners ndi zoteteza. Ngati mudya zakudya zonse ndi zakudya zomwe mumadzikonzekera, mudzatha kuyendetsa bwino.
Pamene mukuchotsa zakudya zomwe zimapweteka m'matumbo anu, muyenera kuwonjezera zakudya zamtundu wa FODMAP zomwe mungathe kuzilolera kumadya. Kudya zakudya zosiyanasiyanazi kumalimbikitsa mitundu yosiyanasiyana ya mabakiteriya omwe amachititsa kuti thupi lanu likhale la thanzi. Kuti musangalale m'matumbo, khalani ndi zakudya zokwanira kuti mupewe zizindikiro.
Dr Cresci amagwira ntchito pa matenda a ana pa kampani ya Cleveland Clinic ya Lerner Research Institute, ndipo akupanga kafukufuku wathanzi wa Center for Human Nutrition.
> Zotsatira:
> Catsos, P. IBS Free pomaliza. 2nd Ed. Portland, ME, Pond Cove Press, 2012.
> Scarlata, K. Kupambana kochepa kwa moyo wa FODMAP. Today's Dietitian, March 2012.
> Scarlata, K. Njira za FODMAP Njira yochepetsera kumwa mowa wa carbs kuti ukhale ndi matenda odwala matenda a m'mimba. Lero la Dietitian 12: 8,30.
> Barrett JS. Kuonjezera chidziwitso chathu cha zakumwa zam'mimba zotentha, zochepa kuti zithetse zizindikiro za m'mimba. Kachipatala cha Nutriti 2013: 28: 300-306