Kuyika Pakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakudya Chakumudzi
Kupeza zakudya zomwe sizitsitsimutsa zizindikiro zoopsa za m'mimba (IBS) ndi zovuta, koma kuwatembenuza kukhala chakudya chamagulu chokwanira ndi chovuta kwambiri. Ana ndi achikulire kusukulu amakumana ndi vuto la kutumiza madyerero omwe amawoneka bwino komanso osayambitsa zizindikiro za IBS monga kupweteka, kuphulika, ndi kutsekula m'mimba.
Nanga Bwanji Zowona Sukulu?
Ngakhale pokonzanso zakudya zatsopano ku United States, menyu a masukulu osasintha sanasinthe kwambiri zaka zambiri.
Zakudya zokongola za ana a burgers, pizza, agalu otentha, nkhuku za nkhuku, ndi tchizi zowonongeka zimakhalabe pamasukulu ambiri a pulayimale, ngakhale tsopano akutsatira kaloti, zipatso zatsopano, ndi zoumba m'malo mwa zophika za French. Zakudya zam'mawa zakusukulu zingapereke zambiri zosiyanasiyana monga masangweji ku French kapena mkate wowawasa, supu ndi mbatata zophika, koma zakudya zopanda kanthu monga ayisikilimu, cookies ndi brownies zimapezekanso. Makasitomala a koleji akhoza kukhala osakaniza thumba, ndi masukulu ambiri omwe amabweretsa maketanga okhwima mwamsanga m'mayunivesite awo.
Kupeza zakudya zabwino kwa anthu omwe ali ndi IBS kungakhale kovuta ndipo kungasinthe tsiku ndi tsiku. Ichi ndi chifukwa chake kutumiza chamasana, ngakhale nthawi yayitali, ikhoza kukhala lingaliro lothandiza kuteteza IBS.
Ubwino Wopereka Chakudya
Chakudya chamasukulu kusukulu ndi njira yabwino yochotsera njira zina zopanda thanzi, koma zimafuna nzeru zowonjezera komanso kufunitsitsa kuyesera.
Chakudya chiyenera kuyang'aniridwa bwino kuti asawonongeke - ngati palibe firiji kapena microwave zomwe zisankho zidzakhala zochepa kwambiri.
Mfundo zina zofunikira kukumbukira pamene mukupanga masewera olimbitsa thupi a IBS ndi awa:
- Pewani zotsekemera zopangira.
- Pewani zakudya za gassy (nthochi, nyemba, mtedza, zoumba, etc.).
- Phatikizani mchere wambiri (Brown rice, mkate wa French, Oatmeal, Pasitala, Sourdough mkate, Soy).
- Phatikizani zakudya zamapuloteni, mafuta ochepa.
Kugwiritsa ntchito Thermos
A thermos ndi njira yabwino kwambiri yonyamula zakumwa zabwino za IBS monga tiyi ya chamomile, soymilk, kapena ngakhale madzi ozizira. Zakudya, msuzi, ndi mpunga zimatha kukhala mu thermos ndikukhala chakudya chamadzulo.
Maphikidwe:
- Mchere wokoma kwambiri wa Peppermint Green
- Butternut-Brown Rice Pilaf
- Jokeni wa Cantonese (Msuzi wa Mpunga wa Rice)
- "Cream" wa supatso ya phwetekere ndi nyama za Basil
- Pamwamba-Mphamvu ya Carob Shake
- Msuzi wa Lentil
Kupanga Masewera Anu a Sandwich
Chakudya chamadzulo cha thumba ndi bulaketi. Zimayenda bwino, zimakhala zosavuta kudya, ndipo zimakhala zosiyanasiyana. Komabe, mafuta a mandimu ndi odzola pa zoyera sangakhale bwino ndi anthu omwe ali ndi IBS, masangweji amafunikira zowonjezera zatsopano. Mkate monga sourdough ndi French ndiwo njira zabwino zokometsera mkate woyera. Dyani chakudya chamasana, tchizi, ndi mayonesi ndikuyesetsanso njira zina zowonjezera.
Maphikidwe:
- Mankhwala Osuta Fodya (ndi Pita Mkate)
- Brown Sugar Banana Mkate
- Mkate Mkate
Mutha Kuchita Desserts ndi Snacks
Ambiri aife timakhala ndi chilakolako chokoma chokoma kapena chamchere mukatha kudya. Nkhani yabwino ndi yakuti pali zakudya zochuluka zowonjezera komanso zosakaniza zomwe zingakhutiritse chilakolako komanso kufunika kokwaniritsa zakudya za IBS.
Maphikidwe:
- Apple Oat-Bran Muffins
- Kusakaniza Kwambiri Kokoma
- Keke ya Peppermint Fudge
- Sesame-Almond Cookies
Dulani Nthaŵi Yochita
Kutumiza masana tsiku ndi tsiku kungakhale nthawi yowononga. Nthaŵi ndi nthawi zimakhala zovuta kudumpha thumba la bulauni ndi kugula zakudya kapena zakudya zolimbitsa thupi zomwe sizowonjezera nthawi zonse kapena IBS. Gwiritsani ntchito malangiziwa kuchepetsa nthawi ndi mphamvu zofunikira kuti mudye chakudya chamadzulo:
- Zophika zakudya mumagulu akulu ndi kuzizira m'magawo ang'onoang'ono.
- Kudyetsa chakudya usiku usiku m'malo mmawa.
- Lembani zakudya zopsereza zamasabata m'magulu amodzi.
- Konzani tiyi kapena zakumwa zina mu mbiya yayikulu yokonzeka kutsanulira mu Thermos.
- Pezani ana kuti alowemo ndikuthandizira; tembenukirani Lamlungu masana usiku mutanyamula nthawi yabwino.