Zomwe Muyenera Kudziwa Zokhudza Zochepa Zomwe Zidyetsa Zakudya Zakudya ndi Zamoyo
Mwina zinadza pang'onopang'ono kapena mutadwala ndipo dongosolo lanu silinayambe bwino. Zonse zomwe mukudziwa ndizakuti chinachake chikuwoneka cholakwika kwambiri ndi dongosolo lanu lakumagazi . Mwapita kwa dokotala, mutatenga mayesero ambiri, ndipo munauzidwa kuti muli ndi IBS .
Dokotala wanu mwina adayankha mankhwala , koma inu mukudziwa kuti moyo wanu ukutalikiridwa ndi matumbo anu.
Kodi mumatani? Nazi zina zomwe muyenera kuziganizira ndikuphunzira za momwe mukuyesera kupeza njira yochepetsera zotsatira zomwe IBS ikukukhudzani pamoyo wanu.
Zinthu Zowonongeka
Tikukhulupirira, ngati mukuwerenga izi, mwakhala mukudziwitsani ndi dokotala wanu. Ngati simukutero, chonde onani dokotala wanu kuti asakhale ndi matenda aakulu kwambiri.
Palinso zina zomwe zimadwalitsa matenda omwe zimakhala zofanana kwambiri ndi za IBS. Tikukhulupirira, dokotala wanu watha kale kulingalira izi. Koma, ngati sichoncho, chonde funsani dokotala wanu kuti ayese mayeso oyenera:
- Kusagwirizana kwa Lactose
- Matenda a Celiac
- Matenda ena, monga asonyezedwera
Yang'anani pa Zosankha Zanu Zakudya
Kukhala ndi IBS kumatanthauza kuti muli ndi matumbo owonjezera. Choncho, zakudya zomwe abwenzi anu ndi achibale anu angadye popanda zotsatira zingakhale zosavomerezeka kwa inu. Onetsetsani kuti mudziphunzitse nokha ngati zakudya zomwe ziri ndi mbiri zokhala zovuta kwambiri pa dongosolo lanu la kugaya .
Zakudya Zochepa za FODMAP
Zakudya zochepa za FODMAP ndi chinthu chachikulu kwambiri padziko lonse la IBS. Zakudya izi zimaphatikizapo kupeŵa zakudya zina zomwe zimakhala ndi mavuto omwe amachititsa kuti anthu ena azivutika. Kafukufuku wokhudzana ndi chakudya chikuchitika, koma maphunziro oyambirira akuwoneka otsimikizika.
Dziphunzitseni nokha za zakudya ndikugwiritsira ntchito dokotalayo. Ngati mukuganiza kuti mungafune kuyesa, funsani katswiri wa zakudya kuti akutsogolereni kuti muonetsetse kuti mukupitiriza kudya zakudya zokwanira.
Yesani Kudyetsa Zakudya
Ngati mukuganiza kuti zakudya, kapena mtundu wa chakudya, ndizovuta kwa inu, tengani njira ya sayansi! Mumadziwa thupi lanu bwino, koma nthawi zina zinthu zina monga nkhawa kapena mahomoni-zingayambitse dongosolo lanu osati chakudya chomaliza chomwe mudadya.
Njira imodzi yodziwira bwino kutetezeka kwa chakudya ndi kupyolera mukugwiritsa ntchito zakudya zowononga. Pogwiritsira ntchito njirayi, simungathetseretu zakudya zinazake kuchokera ku zakudya zanu zonse. Palinso kafukufuku wina amene akuwonekera kuti, kwa odwala ena a IBS, amatha kukhala ndi mphamvu ya gluten ngakhale odwala omwe sakhala ndi matenda a celiac. Izi ndi malo omwe zakudya zowonjezera zingakhale zothandiza kwambiri.
Kuwonjezera Fiber
Ngati chitsulo chimakhala chovuta, khalani kutali nacho. Komabe, chiwopsezo ndi chabwino kwa zonse zomwe zimapweteketsa matenda a m'mimba (IBS-C) ndi kutsegula m'mimba makamaka IBS (IBS-D).
Zimathandiza kusunga chofewa (zabwino kwa kudzimbidwa) ndi kukhazikitsa chopondapo (zabwino zotsegula m'mimba).
Koma zindikirani kuti "chida" ndi "bran" sichimasinthika-chimanga ndi njira imodzi yokha yamagetsi ndipo, kwa zina, ikhoza kukhumudwitsa dongosolo la kudya.
Yesani Maantiyoloji
Kuzindikira kwowonjezereka ndi kupezeka kwa mavitamini owonjezera mavitamini ndi zina mwa zinthu zazikulu zomwe zimachitika kwa odwala IBS. Mabakiteriya "othandiza" amawoneka kuti amathandiza kukonza mabakiteriya muyezo wodetsa chakudya.
Kwa anthu ambiri, zikuwoneka kuti palibe cholakwika mwa zotsatira za zotsatira zosafunika.
Mofanana ndi zina zowonjezerapo , chotsani dokotala wanu poyamba.
Kusintha kwa Moyo
Ngati mutayankhula ndi aliyense amene wakhala ndi IBS kwa zaka zambiri ndipo adziphunzira kusunga zizindikiro zosachepera, adzakuuzani kuti zimatengera mayesero ambiri kuti mudziwe zomwe zimagwira ntchito ndi zomwe sizigwira ntchito. Mutu umodzi wokhazikika udzakhala kuchita chilichonse chomwe chimawathandiza kuchepetsa nkhawa pamoyo wanu.
Ngakhale kupanikizika sikumayambitsa IBS , kugwirizana pakati pa ubongo wanu ndi matumbo anu kumapangitsa kuti zizindikiro zikuwonjezeredwa ndi nkhawa ndi nkhawa. Ngakhale kuti nthawi zambiri timakhala ndi zovuta pamoyo wathu zomwe sizingatheke, palinso zinthu zomwe tingachite kuti tipewe zotsatira za mavutowa pa thanzi lathu, komanso ngati IBS, pamtundu wathu ali ndi khalidwe.
Malangizo apadera a IBS-D
Ngati chizindikiro chanu chachikulu cha m'mimba ndi kutsekula m'mimba , mukutheka kuti mukukumana ndi kusokonezeka kwa maulendo angapo kupita ku chipinda chosambira ndipo mantha ofulumira adzapititsa ku ngozi yakufa . Mungapeze zotsitsimula kudziwa kuti pali zinthu zomwe mungachite kuti muchepetse zinthu kuti mubwererenso kumoyo wanu ndi chidaliro.
Malangizo apadera a IBS-C
Ngati mukulimbana ndi kukhumudwa kwachidziwitso chosatha , mwinamwake mwakhala mukuuzidwa kale za kufunikira kokhala ndi zida zowonjezera. Chitsime chimodzi chomwe chimakhala ndi kafukufuku wowonjezera pa kuchepetsa kudzimbitsa thupi kumapangidwira. Mbeu zazikulu za golidi zing'onozing'ono zimatha kukhala pansi ndikuwaza pa chakudya kapena kuwonjezera pa smoothies. Koposa zonse, kukoma kumakhala kosangalatsa kwambiri!
Chinthu china choyenera kuganizira pamene mukuphunzira kuthana ndi zizindikiro za IBS-C ndiyang'anirani njira zanu za m'mimba. Phunzirani za masitepe omwe amaphatikizidwanso kuti muonetsetse kuti mukuchita zonse zomwe mungathe kuti muthandize thupi lanu kubwerera kudziko lachizoloŵezi.
IBS yosiyana (kapena Mixed)
IBS-A ili ndi mavuto ake apadera. Zingakhale zovuta kuti zithetse matumbo omwe samawoneka kuti sakuzipeza bwino. Nthawi zina dongosolo lonse likuwoneka ngati ladzipatula lokha, pomwe panthawi zina kusuntha kwa thupi kumawoneka ngati kubwera ndi kubwezera. Zingakhale zovuta kudziwa zomwe mungatsatire pofuna mantha kuti kuthana ndi vuto lina lidzatsogolere ku linalo.
Zotsatira
Bungwe la American College of Gastroenterology IBS Task Force "Umboni Wowonetsera Umboni pa Ulamuliro wa Irritable Bowel Syndrome" American Journal of Gastroenterology 2009: S1-S35.
McKenzie, YA, et.al. "British Dietetic Association yotsimikiziridwa ndi umboni wokhudzana ndi zakudya zowonongeka kwa matenda aakulu m'mimba mwa anthu akuluakulu" Journal of Human Nutrition and Dietetics 2012 25: 20-274.