Malangizo 10 Oyenera Kudyetsa Ndi IBS

Anthu ambiri amaona kuti kudya paresitilanti ndi mankhwala abwino kwambiri. Mukusangalala ndi kucheza ndi anthu ena, kudya zakudya zosangalatsa zomwe zakonzedwa bwino, ndikumasuka ku ntchito za kuphika ndi khitchini yoyera. Ngati muli ndi matenda opweteka a m'mimba (IBS), simungamve ngati ndibwino pazochitika zonsezi. Ndipotu, zikutheka kuti lingaliro la kupita kumalo odyera likukuchititsani mantha.

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Malo Odyera Zofufuza

Zingakhale zovuta kudzipereka pokonzekera kudya ndi thupi lomwe limakumana ndi zozizwitsa zosayembekezereka zopweteka , kutsegula m'mimba mwamsanga, kapena kubisala kuchokera kumimba . Anthu ena amakayikira kuchitapo kanthu kuitanidwa kapena kukumana ndi nkhaŵa pamene akuwongolera chakudya chawo chifukwa chimapangitsa kuti iwo asamveke. Ndipo zingakhale zovuta kudalira kuti kudya zakudya zomwe zakonzedwa mwanjira yodalirika, mwinamwake zosakaniza zinsinsi, sizidzathetsa IBS.

Koma chiyembekezo chonse sichinataye! Chimodzi mwa zinthu zabwino kwambiri zomwe mungachite kuti mukhale ndi chakudya chodyera ku lesitilanti ndicho kupeza zambiri pasanapite nthawi. Malo ambiri odyera amalemba malo awo pa intaneti kuti mutha kupeza nthawi isanakwane ngati padzakhala zosankha zoyenera kwa inu. Malesitilanti ambiri akhala akukhala kwa anthu omwe ali ndi zokhudzana ndi zakudya . Izi zikutanthauza kuti amapereka zosankha zaulere kapena zosakaniza mkaka. Ngati simukudziwa kuti chodyeracho chimasintha, muwapatse foni. Pezani nthawi yayitali ngati atha kukonzekera chakudya m'njira yomwe siidzachotsa zizindikiro zanu.

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Mapu Pulani Pulani

Zingakhale zozizwitsa zomwe sizikupezeka mwa makhadi kwa inu pakalipano chifukwa cha IBS yanu. Komabe, kukonzekera kumathandiza kwambiri kusiyana ndi kukonzekeretsa nkhaŵa yanu kuti ikhale yovuta kwambiri m'tsogolomu. Kuyembekezera zotsatira zonse zomwe zingatheke kudzakuthandizani kuti musakhale ndi nkhawa. Zinthu zofunika kuti uzipezekapo ndi izi:

• Kuwona momwe mungalowerere kuzipinda zapadera paulendo wopita ku lesitilanti
• Kukonzekera zoyendetsa pakhomo muyenera kupita kumayambiriro
• Kuuza anzako za zosowa zapadera

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Musapite Njala

Musadye njala mukuyesera kuti thupi lanu likhale bata. Anthu ena amaganiza kuti ngati kulibe chakudya, ndiye kuti chimbudzi chimachotsedwa. Izi si zoona. Kuwombera ndikumapitirizabe ngakhale palibe chakudya.

Kudya zakudya zochepa, tsiku ndi tsiku musanatuluke. Pali njira zambiri zomwe zingathandize:

• Kudya chakudya nthawi zonse kumathandiza thupi lanu kuti liziyenda bwino.
• Mukadzafika kuresitora muli ndi njala, mukhoza kuyesedwa kudya zakudya zomwe zingathetseretu dongosolo lanu.
• Kudya chakudya chachikulu kumatha kapena kumalimbitsa m'mimba, kumayambitsa kuopsa kwa IBS komwe inu mukuyembekeza kupeŵa mukudzipha nokha.

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Khalani Wodekha Musanapite

Gwiritsani ntchito tsikuli kuonetsetsa kuti thupi lanu liri bata. Anthu omwe ali ndi IBS amakhala otetezeka kwambiri panyumba. Ndikofunika kukumbukira kuti geography siyambitsa zizindikiro za IBS-ndizo nkhawa zomwe zingawathandize kapena kuziwopsa. Ntchito zothandiza kuti thupi lanu likhale lolimba monga momwe mungathere:

• Kuwonetseratu
• Njira zopuma kupuma
• Kupumula kwa minofu patsogolo
• Kusinkhasinkha
• Yoga

Ganizirani mwachidwi kuti mukhale ngati zosalala, zokondweretsa. Kuwonetsekera kungakhale chida champhamvu chochepetsera nkhawa. Tangoganizirani nokha mukupita kuresitora, mukakhala patebulo, mukukonza chakudya ndikudya chakudya ndi thupi lamtendere, lokhazikika.

Kuyenda nokha kupyolera muzochitika mu malingaliro anu kukulolani kuti mudziwe vuto lililonse lomwe lingakhalepo. Bwererani ku mapulani anu a masewera ndikuwonetsetsani njira yabwino kwambiri yothetsera vuto lililonse lochotsa nkhawa.

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Khala Wodekha Pamene Ulipo

Kumbukirani kuti thupi lanu likhalebe bata. Mukakhala pampando wanu, pumani mpweya wabwino ndikumasuka minofu iliyonse. Zidodometseni ndi zofuna zanu zakuthupi mwa kuganizira za kukongola kwa malo odyera komanso zosangalatsa zokhala ndi anzanu kapena achibale anu.

Musayese thupi lanu kuti zikhale zizindikiro za mavuto. Khalidwe lopangika limatumizira uthenga ku ubongo kuti pali vuto. Poyankha kuopsa komwe mukuganiza, kuyankha kwachisokonezo kumapitirira ndipo chinthu chotsatira mumadziwa matumbo anu ali phokoso. Apanso, gwiritsani ntchito zosangalatsa komanso zosokoneza kuti mukhale osatekeseka pamaso pa mapepala, mapembedzero, kapena makwinya.

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Pezani Malo osambira

Pezani malo osambira ndikuyesera kuiwala. Musalole ubongo wanu kugwidwa ndi zodandaula za ngati bafa ikugwiritsidwa ntchito. Ngati mukuvutika ndi IBS-D , ngozi zam'chipatala zimakhala zovuta koma zimakhala zochepa. Kuika thupi lanu bata mofulumira kungapangitse mwayi woti sungathe kumasula chipika chilichonse mpaka mutakhala bwino mu chimbuzi.

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Kumbukirani Kuti Nthaŵi Zonse Zimakhalapo

Musadziwe kuti kukonzekera chakudya ndi mkhalidwe umene mwasweka. Izi zimangokweza nkhawa zanu ndikuwonjezera chiopsezo chanu. Kudzipereka nokha kumene mumapanga mukalamula chakudya ndiko kuti muyenera kulipira chakudya. Palibe lamulo lomwe limati iwe uyenera kukhala ndi kudya.

Ngati muwona kuti simungakhale wosasangalala kuti muzisangalala ndi chakudya, muzimasuka kudzikhululukira nokha. Ingokhalani otsimikiza kuchoka ndalama kuti mubise ndalama zanu. Musadandaule za chitonthozo cha ena. Anzanu enieni ndi anthu omwe ali ndi khalidwe adzamvetsetsa ndikuthandizira chisankho chanu chokhazikitsa zofunika zanu zakuthupi.

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Limbikitsani Mwanzeru

Sankhani kudyetsa chakudya chokwanira chokwanira. Ngakhale kutanthauzira kwa zakudya zogwirizana ndi IBS zimasiyana ndi aliyense, kusankha zakudya zomwe ziri zochepa mu FODMAPs ndi malo abwino oyamba. Musasankhe chilichonse mwa zotsatirazi pamene akuika chiopsezo chanu chokhudziritsa mtima wanu, ndipo zotsatira zake zimapangitsa kuti m'mimba musatuluke:

• Zakudya zazikulu
• Zakudya zokoma, zonunkhira, zonenepa, zamatenda
• Zakudya zozama kwambiri
• Gassy zakudya

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Yang'anani Zimene Mumamwa

Sankhani zakumwa zanu mwanzeru. Ngakhale kuti mowa ndi caffeine zingatheke kumangokhalira kudyetsa, izi sizikutanthauza kuti mumamwa madzi akumwa pomwe ena onse akusangalala kapena kumwa.

Soda ndizovuta kwambiri-shuga, zotsekemera zotsekemera, ndi carbonation zonse zingakulepheretseni kukumana ndi zizindikiro zosayenera. Njira yabwino ndiyo kubweretsa tiyi ya tiyi yomwe mumakonda ndikupempha chikho cha madzi otentha. Ngati mukufuna tiyi yachitsulo, funsani kapu yamchere.

Msuzi wa kiranberi ndiyo madzi okhawo omwe ali ndi ma FODMAP , omwe ali ndi mavitamini omwe angapangitse zizindikiro za IBS. Ngati simunamwe mowa, mungathe kukhala ndi madzi a madzi oundana pa ayezi, mwinamwake mukuwombera soda ngati mukhala olimba mtima.

Pogwiritsa ntchito kafukufuku wothandiza pa FODMAP kuchokera kwa ofufuza a University of Monash , muyenera kukhala otetezeka ndi galasi limodzi la zotsatirazi:

• Mowa
• Jini
• Vodika
• Whiskey
• Vinyo (wofiira, woyera, kapena wokongola)

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Sangalalani!

Ganizirani kukhala ndi nthawi yosangalala ndikukondwera ndi ena. Ife ndife zolengedwa zapachibale-tonsefe timafunikira kuyanjana ndi ena kuti tikhale ndi thanzi labwino komanso labwino. Ndipo, kusokonezeka kwa kukambirana ndi anthu omwe mumasamala ndi njira yabwino yothetsera ululu uliwonse.

Ngakhale ngati simukumva pamasewero anu, dzikumbutseni kuti mungagwiritse ntchito kwanu pokhapokha mutamva bwino. Osachepera muli kunja, ndikukhala moyo wanu, ndikukumana ndi chisangalalo chotumizidwa chakudya chomwe simukuyenera kuphika. Ndipo, chofunikira kwambiri, mukugwirizanitsa ndi miyoyo ndi zochitika za ena.

> Zotsatira:

> Agrawal, A., ndi.al. "Kuwombera ndi kusokonezeka mu matenda opweteka a m'mimba: udindo wa visceral sensation." Gastroenterology 2008 134: 1882-1889.

> Monash University Low FODMAP Zakudya Zakudya. University of Monash. http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html.