Zinanditengera nthawi yaitali kuti ndifike pa gulu la avocado. Koma pamene ndikuwerenga zambiri zokhudza ubwino wa thanzi, ndinadziwa kuti ndikuyenera kuwapatsa mayesero aakulu. Kuti ndizidziŵana bwino, ndinayamba kuwonjezera iwo ku smoothies anga. Patapita masiku angapo ndinayamba kuvutikira, moti ndinayamba kulakalaka.
Komabe, IBS ikhoza kumveka kuti munthu amvetsetse bwino chakudya chatsopano, makamaka zipatso zosaphunzira kapena masamba.
Popeza thanzi la mapulisa ndi lothandiza kwambiri, ndikukupemphani kuti muganizire za kuwonjezera pa zakudya zanu nthawi zonse. Tiyeni tiwone momwe tingachitire izi ndi IBS.
Ubwino Wathanzi wa Kulimbana
Mafupa amathandiza kwambiri mavitamini a B, magnesium, ndi potassium, komanso gwero lodabwitsa la Vitamini C, pokhala ndi 25% mwa zosowa zanu za tsiku ndi tsiku. Kuwombera kumawunikiranso pankhani ya zakudya zowonjezera zakudya - pogwiritsa ntchito magalamu 10, zimakwaniritsa 40% ya zofunikira zanu tsiku ndi tsiku. Momwemonso ndi malo abwino omwe amapanga mapuloteni.
Mafupa ndi gwero labwino kwambiri la mafuta otchedwa monounsaturated (imodzi mwa zabwino!) Mafuta a monounsaturated amaganiziridwa kuchepetsa magazi a cholesterol ndi triglycerides.
Kafukufuku wina wokondweretsa adapeza kuti kuwonjezera mapeyala ku saladi ndi salsa kunachulukitsa kuchuluka kwa carotenoids zomwe zidatengedwa kuchokera ku ndiwo zamasamba zomwe zinali mkati mwa chakudya.
Kodi Advocacy Adzakuthandizani Kapena Kuvulaza IBS Yanu?
Yankho ndiloti zimadalira.
Kufufuza kokha pa mapepala a IBS kumakhudzana ndi zinthu za FODMAP za chipatso. Mafuta a FODMAP, mafuta a avocado ndi abwino (mafuta alibe FODMAPs). Kutumikira 1/8 ya avocado lonse kumaonedwa kuti ndi otsika-FODMAP. Mtundu wautali wapamwamba kwambiri kuposa umene umakhala ndi bulbitol yochuluka, yomwe ingapangitse zizindikiro ngati muli ndi vuto lolekerera mtundu uwu wa FODMAP .
Ngati mungathe kulekerera mapepala, ndikukulimbikitsani kuti muchite zimenezo, pamlingo uliwonse womwe mungathe kudya popanda kuwonjezera zizindikiro zanu. Mitengo yapamwamba ya mapeyala adzakulandiridwa ndi kapangidwe kanu kakudya. Kuonjezera apo, zakudya zowonjezera zowonjezera mafuta zingakhale zothandiza kuti thupi lanu likhale labwino .
Mmene Mungakondweretse Mauthenga
Pali njira zowonjezeramo mapeyala mu zakudya zanu ngakhale pamagulu ang'onoang'ono kukula komwe kumafunika kuti ma FODMAP akhale otsika:
- Awonjezereni ku zitsamba zobiriwira.
- Awonjezereni ku saladi - akhoza kupanga zakudya zopatsa thanzi zokoma ndi zokoma!
- Gwiritsani ntchito monga sandwich kufalikira.
Zopweteka zimapweteka mosavuta. Ndapeza kuti njira yabwino yowonetsetsera chipatso chopatsa thanzi ndi kugula mapeyala pamene ali obiriwira ndikuwasiya m'mbale pa pepala kuti apse. Akangotembenuza wakuda ndikusakaniza pang'ono, ndimawaika m'firiji mpaka nditakonzeka kuzigwiritsa ntchito.
Popeza simungadye chipatso chonse panthawi imodzi chifukwa cha nkhawa za FODMAPs, mungapeze kuti zimathandiza kufalitsa pepala lasupa, logawidwa m'matumba apulasitiki aliyense ali ndi kukula kwake kwa gawo.
Zotsatira:
"Zowonongeka, Zowonongeka, Zosiyanasiyana Zamalonda" Webusaiti ya SelfNutritionData Inapezeka pa March 14, 2015.
Msonkhano wa Monash University Low FODMAP Zakudya Zakudya Zofikira Feb. 16, 2015.
Unlu, N., et.al. "Kutsegula kwa Carotenoid ku Saladi ndi Salsa Anthu Amathandizidwa ndi Kuwonjezera kwa Mafuta kapena Mafuta Avocado" Journal of Nutrition 2005 135: 31-436