Mitundu 10 Yowonjezera Chakudya Chachizolowezi

Ochita kafukufuku amatsimikizira zomwe ambiri a ife adziwa kwa zaka: Zakudya zina sizigwirizana ndi anthu ena. Ngakhale kuti zakudya zowonjezera chakudya zimazindikiridwa bwino chifukwa chodziwika bwino chingagwiritsidwe ntchito pogwiritsa ntchito mayeso a magazi chifukwa cha kukhalapo kwa majeremusi a IgE, zokhudzidwa ndi chakudya zimakhala mumdima. Zomwe zimakhudza chakudya, monga kuwona zizindikiro zosafuna mutatha kudya zakudya zina, sizili zosavuta kuti muzindikire, koma sizikutanthauza kuti iwo sali enieni. Ndipo zikuwoneka kuti zikukwera.

Dziwani Zomwe Zidyetsa Zakudya Kudyetsa Zakudya Zakudya

Njira yabwino yozindikiritsira kuteteza chakudya ndi kugwiritsa ntchito chakudya chotsitsa , kutsatiridwa ndi "zovuta" panthawi yomwe mumayambitsanso chakudya ndikuyesa zizindikiro. Ngakhale kuti njirayi ndi yowonjezera nthawi kuposa kuyesa magazi, ndikofunika kuti muzindikire bwino kuti mumakhudzidwa ndi zotani, kuti muchepetse kudya koopsa kwambiri.

Panthawi yonseyi, mudzafuna kusunga chakudya , monga zinthu zina monga nyengo, kusangalala, kuchita masewera olimbitsa thupi, ndi kusamba kwa nthawi, zonsezi zingakhudze maubongo anu (GI) ndikugwidwa ndi matenda. Komanso, kumbukirani kuti zowononga chakudya zimakhala zovuta kugonjetsa ndipo sizikuwopsyeza moyo.

Kusankha Zomwe Zakudya Kudzetsa

Kawirikawiri, ndi zothandiza kuyamba ndi zakudya zomwe zikuwoneka kuti zimabweretsa mavuto ambiri kwa anthu ambiri. Mukhoza kusankha chakudya chimodzi pa nthawi imodzi, kapena muzichita zonse mwakamodzi. Izi ndizo zotsatira zapamwamba:

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Zakudya Zamakaka

Kwa iwo omwe ali ovuta, mankhwala a mkaka akhoza kuyambitsa m'mimba ndi / kapena zizindikiro za kupuma, komanso zomwe zimachitika pakhungu. Pali zifukwa ziwiri zomwe zimachitika izi:

1. Anthu ambiri ali ndi lactose osatsutsika . Izi zikutanthauza kuti iwo alibe mavitamini okwanira, mavitamini oyenera kuti azipaka shuga lactose yomwe ilipo mu mkaka.

2. Zakudya za mkaka zili ndi mapuloteni otchedwa casein. Casein ikhoza kukhala yovuta kukumba ndipo ikhoza kuwonetsa zochitika zowopsya ndi kutupa mkati mwa dongosolo lakumadya .

Ngati mutasankha kuchotsa mkaka, ndiye kuti simungatenge mkaka, tchizi, batala, yogurt, ndi ayisikilimu. Mndandanda uwu umaphatikizapo mankhwala omwe amachokera mkaka wa ng'ombe, mbuzi, ndi nkhosa.

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Mazira

Mazira ali ndi kusiyana kwakukulu kwa kukhala pamwamba pa mndandanda wa zakudya zowonongeka kwa ana. Komabe, palinso mapuloteni mkati mwa mazira omwe amayambitsa zizindikiro zosayenera kwa anthu ena. Oyera azungu ali ndi mapuloteni ambiri, koma ngati mutenga mazira pa zakudya zanu zowonongeka, ndibwino kuti muziwapewa. Mukatha kuchotsa mazira pa zakudya zanu kwa nthawi yaitali, mungathe kutsutsa mazira a dzira ndi mazira azungu kuti azifufuza kuti aone ngati ali ndi reactivity.

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Nkhuta

Nkhuta zimatsimikizika pa mndandanda wa zakudya zowonjezera zakudya. Ngakhale ngati mulibe vuto lopwetekedwa ndi nyemba, palibenso mwayi woti muwamvere. Nkhuta sizitsamba zamtundu koma zimayikidwa ngati nyemba. Zizindikiro za mphamvu yamchere zimaphatikizapo zizindikiro za kupuma kapena kuzizira.

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Nsomba za Nsomba

Chifukwa nkhonozi zimapezeka pamndandanda wa zakudya zowonjezereka kwa anthu akuluakulu, zingakhale bwino kuti muziwaphatikiza pa zakudya zanu zowononga. Reactivity imachokera ku mapuloteni omwe amapezeka mu gulu ili la zolengedwa zam'madzi. Zitsanzo za nsombazi zimaphatikizapo:

• Ngale
• Nkhanu
• Lobusitara
• Oysters
• Scallops
• Shirimpi

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Mchere wogwirizanitsa

Gluteni, mapuloteni omwe amapezeka mu barele, tirigu, ndi rye, ayenera kupezedwa kwathunthu ndi anthu omwe ali ndi matenda a celiac . Komabe, mukhoza kukhala ndi mphamvu yokhudzana ndi gluten ngakhale mulibe matenda a celiac. Pali umboni wina wosonyeza kuti kutengeka kwa gluten kungayambitse IBS mwa anthu ena. Mwachidziwikiratu, kugwidwa kuti akuyambitsa matendawa amachititsa kuti akhale ndi mavuto ambiri azaumoyo ndi khalidwe.

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Chimanga

Mwatsoka, tirigu lero si chimanga chomwe makolo athu adadya. Mu kafukufuku wa kafukufuku, chimanga chawonetsa ngati chimodzi mwa zakudya zabwino kuti zithandize ku zizindikiro za IBS. Chinthu chovuta kwambiri chothetsa chimanga ndikuti tsopano ndi gawo la zakudya zambiri zogwiritsidwa ntchito monga mawonekedwe a mkulu wa fructose. Muyenera kuwerenga malemba mosamalitsa.

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Soy

Soy ali pa mndandanda wa zowonjezereka kwa ana. Ambiri, akuluakulu amakhulupirira kuti zizindikiro za IBS zimadya zakudya za soya . Mofanana ndi chimanga, soy ndi zotengedwa zake tsopano zimapezeka mu zakudya zambiri. Choncho, monga chimanga, kuti mupewe soy, muyenera kusamala kwambiri powerenga malemba a zakudya.

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Ng'ombe, Nkhumba, ndi Mwanawankhosa

Anthu ena amanena kuti zimakhala zowononga nyama. Zopeka, izi zikhoza kukhala chifukwa cha momwe ziweto zambiri zakula tsopano. Zoweta zapadera zimapatsidwa chimanga ndi soya monga magwero a chakudya choyambirira, mosiyana ndi msipu wa udzu m'madyerero. Kuwonjezera pamenepo, nyamazi zimaperekanso mahomoni ndi maantibayotiki, zonse zomwe zimakhudza nyama yomwe mukudya.

Ngati mukuganiza kuti nyamazi ndizovuta kwa inu, mungayesetse kuyang'ana nyama zodyetsedwa ndikudyetseratu chakudya chochokera pa zinyama zomwe zinakweza bwino ndikudyetsedwa. Kuwonjezera pa kuti mukudya nyama ya thanzi labwino, pali lingaliro lakuti nyama yochokera ku zinyama zotukulidwa bwino ili ndi zigawo zomwe zingakhale zabwino kwa thanzi lanu.

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Khofi

Anthu ambiri amanena kuti khofi yakumwa imayambitsa matumbo awo. Izi zikhoza kukhala zabwino kwa ena, koma kwa ena, mapuloteni ena ndi mankhwala (salicylates) omwe amapezeka mu khofi amawoneka kuti amapereka zizindikiro zosafunikira za kugaya.

Ngati mukufuna kuwonjezera khofi ku mndandanda wa zakudya kuti musadye zakudya zanu, mutha kuyamwa pang'onopang'ono kuti muteteze zizindikiro za kuchotsa khofi.

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Zakudya zapamwamba za FODMAP

Mafuta a FODMA ali ndi zakudya zomwe zimapezeka pa zakudya zomwe zimakhala zowawa, osmotic, komanso zosakanizidwa bwino, zomwe zimachititsa kuti anthu ena asamangodwala. Kafukufuku wapeza kuti pambuyo pa zakudya zochepa za FODMAP zimachepetsa zizindikiro za IBS pafupifupi 75 peresenti ya odwala a IBS. Ngati muli ndi IBS, njira yotsatila kudya zakudya zonse zowonongeka ndi kuyamba ndi kudya zakudya za FODMAP ndikuyambitsa vuto la chakudya.

> Zotsatira:

> Barrett J, Gibson P. Oligosaccharides, Disaccharides, Monosaccharides ndi Polyols (FODMAPs) ndi Nonallergic Food Intolerance: FODMAPs kapena Food Chemicals? Kupititsa patsogolo kwachipatala mu Gastroenterology. 2012; 5 (4): 261-268.

> Heizer W, Southern S, & McGovern S. Udindo wa Zakudya mu Zizindikiro za Irritable Bowel Syndrome mu Akuluakulu: Ndemanga Yatsatanetsatane. Journal of the American Dietetic Association . July 2009; 109 (7): 1204-14. lembani: 10.1016 / j.jada.2009.04.012.

Mullin GE, Swift KM. Ndondomeko Ya M'kati: Galimoto Yanu Yabwino Yogwiritsa Ntchito Thanzi Labwino Kwambiri . New York, NY: Rodale; 2011.

> Shepherd S, Gibson P. Zakudya Zathu Zomwe Zidali Zochepa . New York, NY: Kuyesera; 2013.