Pamene mukukumana ndi ululu wa matenda a m'mimba (IBS) , zingakhale zovuta kuganiza za kudya chakudya. Komabe, mukudziwa kuti muyenera kudya. Zingathe kuchepetsa nkhawa yanu kudziwa kuti mwa kusintha momwe mumadyera, mukhoza kuchepetsa zizindikiro.
Pali njira zingapo zothandizira kupweteka m'mimba ndi kuponda . Pakati pawo pali njira zitatu zosavuta kukumbukira pamene mukupanga zosankha zanu za tsiku ndi tsiku.
Pewani Zakudya Zakudya
Zakudya zopatsa mafuta zili ndi zinthu zomwe zingagwiritse ntchito mphamvu za m'mimba zowonongeka, zomwe zimapweteka kwambiri. Muzifuna kudya zakudya zonenepa, kupewa chilichonse chobiriwira, chokazinga, kapena mafuta.
Ngati mukusowa malingaliro, ingoyang'anani pa menyu otsika kwambiri. Izi zimaphatikizapo zipatso zambiri ndi ndiwo zamasamba, nyama zowonda ngati nkhuku ndi nsomba monga salimoni. Mitsempha ndi saladi ndi zabwino, zakudya zochepa zomwe zimakupatsani zakudya zina popanda kuwonjezera katundu wanu.
Idya Chakudya Chaching'ono
Zakudya zazikulu zingalimbikitsenso kupweteka m'mimba. Yesetsani kudya zakudya zing'onozing'ono nthawi zonse mu tsiku lanu kuti musasokoneze dongosolo lanu.
Pali zakudya zambiri zogwirizana ndi IBS zomwe mungasangalale tsiku lonse. Mukhoza kukhala ndi dzira la chakudya cham'mawa, saladi yatsopano yamadzulo, ndi nkhuku yodyerako nkhuku. Pakati pa zakudya, yesetsani kumenyera mtedza, mbewu, kapena yogurt.
Patsiku Loipa, kuchepetsa Gassy Foods
Zakudya zomwe zimatulutsa m'mimba zimatulutsa kupweteka m'mimba komanso kupweteka.
Mwatsoka, zakudya zomwezo zimakonda kukhala ndi zakudya zabwino kwambiri. Choncho sibwino kumadya chakudya chokwanira nthawi zonse. Komabe, pamene ululu wanu umasokoneza kwambiri, kudula zinthu zingapo kungakhale njira yopitira.
Masiku ano, yesetsani kudya zakudya zopanda mankhwala komanso kupewa zomwe zingathe kutulutsa mpweya.
Zosankha zanu ndizosiyana komanso zimachokera ku nkhuku ndi ng'ombe ku masamba, tomato, ndi zipatso. Mbewu zina monga oats ndi mpunga zingakupatseni carbu wambiri popanda mpweya.
Kodi Zakudya Zochepa za FODMAP Zimakulowetsani?
Mukapeza kuti kuphulika ndi mpweya kumapangitsa kuti mukhale ndi ululu wanu wa IBS nthawi zonse, mungafune kuyang'ana zakudya zochepa za FODMAP . Zakudyazi zikufufuza kuti zithandizire ntchito yake pochepetsa zizindikiro za odwala IBS.
Mndandanda wa zakudya zomwe zimadya zakudya zamaguluzi sizitsutsana kwathunthu ndipo pali zosiyanasiyana zomwe mungasankhe. Komabe, zingakhale bwino kuti mufunsane ndi munthu wina wa ku dieti yemwe amadziwa bwino kuti apange ndondomeko ya chakudya yomwe imagwira ntchito pa zizindikiro zanu ndikukupatsa zakudya zomwe mumafunikira tsiku ndi tsiku.
Chidziwitso Chochokera
Monga momwe ziliri ndi thanzi labwino, ndikofunika kudziwa nthawi yomwe mukufuna kuonana ndi dokotala. Ngati mukumana ndi zovuta zomwe zimapweteka kwambiri kuposa chitsanzo chanu nthawi zonse, muwapatse foni. Izi ndizowona ngati zizindikiro zanu zimaphatikizapo kusanza, malungo, magazi kapena ziboda zakuda kapena kulephera kudutsa gasi.
Chitsime:
> Gibson P, Shepherd S. Zochita zowonjezera zakudya zogwiritsira ntchito zizindikiro zowoneka m'mimba: Njira ya FODMAP. Journal of Gastroenterology ndi Hepatology. 2010; 25: 252-258.
> Matenda a National Digestive Clevehouse Clearinghouse (NDDIC) Gasi mu Tsamba la Mimba. 2016.