Mtetezi wosakaniza ndi gawo la zakudya zathu zomwe zakhala zikuyang'anitsitsa dziko lapansi lofufuza chifukwa cha kuthekera kwowonjezera thanzi. Tiyeni tiyang'ane zomwe sitima zosagonjetsa ndizo, zomwe zingathandize bwanji pa umoyo wathu wonse, komanso ngati ali bwenzi kapena mdani kwa munthu yemwe ali ndi IBS .
Kodi Kusakaniza Kwambiri N'kutani?
Mtsiwu wotsutsa "umatsutsa" chimbudzi ndi kuyamwa m'mimba ndi m'mimba.
Izi zikutanthauza kuti zimafika m'matumbo anu aakulu mumtundu woyenera. M'katikati mwa matumbo, amapezeka kuti amathira mphamvu poyambitsa mabakiteriya .
Ubwino Wathanzi wa Kusakaniza Mtunda
Chimodzi mwa zifukwa zazikulu zomwe zimakhala zosakanizidwa ndi wowuma chifukwa chokhala ndi ubwino wathanzi / matenda a shuga / matenda a mtima. Popeza sitima yosagonjetsedwa siidakulungidwa, kumwa kwake sikumayambitsa shuga kapena umoyo wa insulini. Izi zikusiyana kwambiri ndi zakudya zambiri zamagulufididwe zomwe zimapanga gawo lalikulu la Standard American Diet.
Chifukwa china chomwe sitima yosakanirira ikuwonetseredwa ngati kukhala kotheka kwa umoyo kumakhudzana ndi zomwe zimachitikira pakapita matumbo akuluakulu. M'matumbo akuluakulu, amathira mafuta otsekemera pogwiritsa ntchito mabakiteriya. Chotsatira chimodzi cha feteleza ichi ndi kutulutsidwa kwa maulendo afupiafupi a mafuta (SCFAs), makamaka omwe amatchedwa butyrate.
Ma SCFA, komanso makamaka butyrate, amaganiziridwa kuti amathandiza kwambiri pa umoyo wathanzi - mwa kupewa khansa ndi kuchepa kwa kutupa.
Chotsalira, chosakaniza chogwiritsidwa ntchito chimagwiritsidwa ntchito poyambitsa chithandizo choyambitsa chithandizo poonjezera chiwerengero chothandizira mabakiteriya.
Chifukwa cha ichi, ofufuza ayamba kupeza umboni wosakaniza wowonjezera akhoza kuthandizira zotsatirazi:
- Matenda a mtima
- Kansa ya Colon
- Kutsekedwa
- Matenda a shuga
- Kutsekula m'mimba
- Matenda opweteka
- Diverticulitis
- Matenda a zamadzimadzi
- Kunenepa kwambiri
- Osteoporosis
- Kusamalira thupi
Chakudya Chokhala ndi Chomera Chokhazikika
Monga momwe mudzaonera, zakudya zomwe zili ndi wowonjezera wowonjezera ndizo zomwe mungathe kufotokozera kuti ndinu "wowuma":
- Nthomba (yosapsa)
- Nyemba
- Lentils
- Plantains
- Mbatata, (yaiwisi)
- Mbewu
- Mbewu zonse
Zakudya zina, zimakhala zosakanizika pamene zakudya zimaphika kenako zimakhazikika monga mpunga ndi mbatata.
Kusakanizidwa Kwambiri ndi FODMAPs
Kwa inu omwe mumadziŵa zakudya zochepa za FODMAP , mukudziwa kuti FODMAP ndi fermentable carbohydrates. Izi zikupempha funso - kodi pali mgwirizano wotani pakati pa starch wosagonjetsedwa ndi FODMAPs?
Sayansi ndi yovuta, koma ndikuganiza kuti ndibwino kunena kuti FODMAP ndi mitundu yambiri ya chakudya chomwe chimasiyana ndi zakudya zosakaniza, ngakhale kuti zonsezi zikhoza kukhala zofanana. Mtedza woteteza monga momwe tafotokozera kale ndi fermentable, koma mpweya wochepa kwambiri ndi wochepa kwambiri kuposa wa FODMAPs. Ofufuza a FODMAP kwenikweni amasonyeza kuti anthu omwe amadya zakudya zamtundu wa FODMAP amachititsa kuti mukhale otsika kwambiri chifukwa chokhala ndi mavitamini othetsera mabakiteriya. Malangizowa amachokera ku nkhaŵa kuti sichidziwika kuti zotsatira za nthawi yaitali za zoletsedwa za FODMAP zili zotani mu bakiteriya.
Kutsutsa Starch ndi IBS
Sikukuwoneka ngati palifukufuku wowongoka pa ubale pakati pa wowuma wosagwira ndi IBS. Komabe, atapatsidwa mphamvu zowonjezeramo mavitamini mabakiteriya komanso kuchepetsa kutupa, zingawoneke kuti wowuma wotsala amakhala ndi lonjezo lokhala wothandizira. Mukamaganizira kuti mogwirizana ndi thanzi labwino la wowuma, mungayese kuwonjezera kudya. Komabe, chifukwa ndi mankhwala ofunda kwambiri, mungakhale otetezeka kwambiri kuti muwonjezere wowonjezera wowonjezera zakudya zanu pang'onopang'ono kuonetsetsa kuti thupi lanu likhoza kulekerera popanda kuwonjezera zizindikiro zanu.
Zotsatira:
Birt, D., et.al. "Kusakaniza Mtunda: Lonjezerani Kulimbitsa Thanzi laumunthu" Kupititsa patsogolo Chakudya Chakudya 2013 4: 587-601.
Gibson, P. & Shepherd, S. "Zolemba zogwiritsa ntchito umboni wokhudzana ndi zizindikiro zogwira ntchito m'mimba: Njira ya FODMAP" Journal of Gastroenterology ndi Hepatology 2010 25: 252-258.
Nugent, A. "Zaumoyo zokhudzana ndi wowuma" Nutrition Bulletin 2005 30: 27-54.