Mmene Mungapezere Kulemera ndi IBS

Ngakhale kuti kulimbana ndi kuchepa thupi ndi vuto lalikulu, kwa anthu ena zingakhale zovuta kuti ayese kulemera kwawo. Kuchita izi kungakhale kovuta kwambiri ngati mukugwirizananso ndi IBS.

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Mmene Mungapezere Kulemera ndi IBS

IBS si matenda omwe amachititsa kuti thupi liwonongeke. Komabe, mwinamwake mwawona kuti zizindikiro zanu za IBS zimakupangitsani kuti musamadye zakudya kapena kuti muziletsa zakudya zomwe mukudya, zonse mukuyesera kuti chitetezo chanu chikhale chete.

Kuyesera kuthetsa vutoli kungakhale kokhumudwitsa. Zakudya zambiri zomwe zili ndi mafuta ambiri nthawi zambiri zimakhala zoyambitsa IBS .

M'masewero otsatirawa, tikambirana zina mwazomwe mukudya pa njira zomwe zimakuthandizani kulemera, popanda kulepheretsa IBS yanu kapena thanzi lanu lonse.

Dziwani: Kutaya thupi si chizindikiro cha IBS. Ndikofunikira kuti mubweretse chisamaliro chilichonse chosadziwika kwa dokotala wanu. Kukhala wolemera kwambiri komanso / kapena kusowa zakudya m'thupi kungakhale chizindikiro cha matenda oopsa kwambiri, monga matenda a leliac kapena matenda opatsirana .

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1. Idyani Zakudya Zowonjezera Tsiku

Makhalidwe "atatu" sangakhale abwino kwa inu. Zakudya zazikulu zingalimbikitse kutuluka kwa m'mimba, zomwe zimapangitsa kupweteka kwa m'mimba ndi kupondaponda. M'malo mwake, zingakhale bwino kukonzekera tsiku lanu kuzungulira zakudya zinayi zazing'ono kapena zazikulu. Izi zidzakulolani kuti mutenge zina zowonjezerapo popanda kukuyika pangozi kuti muyambe kugwidwa ndi IBS.

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2. Musadye Zakudya

Poyesera kupirira kapena kuyesa kuteteza zizindikiro za IBS, mungapeze nokha kudya. Nthawi zina izi ndi chifukwa cha lingaliro lolakwika, "Ngati palibe kanthu mmenemo, palibe chomwe chingatuluke." Komabe, thumba limakhala likupangidwa ndi matumbo ambiri . Choncho, njirayi sikutsimikizira kuti zizindikiro sizidzachitika.

Vuto lina ndi ndondomeko ya "kudya chakudya" ndikuti ingathandize kuwonongeka kolemetsa, ndipo mwinamwake mavuto ena azaumoyo, pamene simukupatsa chakudya chokwanira ndi zakudya m'thupi lanu.

Cholinga chachikulu pa utsogoleri wa IBS ndicho kukhala ndi gawo lakumagwirira ntchito lomwe limagwira bwino komanso mobwerezabwereza. Mungathe kuthandizira njirayi ndikudya chakudya chanu nthawi zonse. M'masewero otsatirawa, mudzapeza malingaliro a zakudya zomwe zili zogwirizana ndi IBS komanso zakudya komanso zowonjezera.

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3. Idyani Mbewu Zambiri, Mtedza ndi Zitsamba Zamtundu

Mbewu ndi mtedza zimanyamula zakudya zambiri m'maphukusi ang'onoang'ono. Monga mwalamulo iwo ali ndi mafuta abwino, ndipo nthawi zambiri amapereka mapuloteni, mavitamini, ndi mavitamini ambiri ndi mchere.

Mtedza ndi mbewu zimapanga zakudya zowonongeka. Mankhwalawa amatha kufalikira pa zipatso, kuonjezeredwa ku smoothies, kapena kungosangalala ndi supuni.

Nazi zina zotsika-FODMAP (mwachitsanzo IBS-friendly) zosankha:

Mutsuko:

• Maamondi (malire 10)
• Ntsuko za Brazil
• Nkhono (malire 10)
• Macadamia mtedza
• Nkhuta
• Pecan
• Mtedza wa pine
• Walnuts

Mbewu

• Chia (wamkulu mu smoothies!)
• Dzungu
• Sesame
• Mpendadzuwa

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4. Phunzirani Kukonda Kulimbana

Kulimbikitsa kuli ndi zambiri zoti upereke munthu amene akuyang'ana kuti alemere. Ndizomwe zimayambitsa matendawa, mafuta abwino omwe amathandiza mafuta, ndi mavitamini ena ndi mchere. Kutalika kwa 1/8 palimodzi kumaonedwa kukhala kochepa mu FODMAPs , koma chifukwa cha kuchuluka kwawo kwa kalori, mungafune kuyesa kuchuluka kwa mankhwala omwe mungathe kulekerera popanda kuchotsa zizindikiro zanu.

Mukhoza kusangalala ndi thonje losakaniza losakanizika, kulisakanikirana ndi makoswe, kapena kuwonjezera pa smoothies.

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5. Idyani Zipatso Zambiri

Chipatso chatsopano ndi njira yabwino kwa munthu amene akuyesera kulemera. Zodzazidwa ndi ubwino wa chilengedwe, koma kuphatikiza ndi mitsempha, chipatso chimakulolani kuti mulowe mu calories kuchokera ku shuga la chipatso mopanda kuchuluka kwa shuga mu shuga lanu la shuga.

Komabe, mwinamwake mwapeza kale kuti kudya zipatso kunachulukitsa zizindikiro za gazi, bloating ndi / kapena kutsekula m'mimba. Mungapindule ndi ntchito ya akatswiri a FODMAP ochokera ku yunivesite ya Monash , ndikusankha zipatso zomwe zapezeka kuti ndizochepa-FODMAP:

• Nthochi
• Mabulosi abulu
• Kantalupu
• Mphesa
• Honeydew vwende
• kiwi
• Malalanje a malalanje
• Azitona
• lalanje
• Papaya (paw paw)
• Chinanazi
• Rasipiberi
• Rhubarb
• sitiroberi
• Tangelo

Chipatso chouma ndichinthu china ngati chitsimikizika. Vuto ndilokuti zipatso zambiri zouma zapezeka kuti zili pamwamba pa FODMAPs , zomwe zingathetsere zizindikiro zanu. Pali zosiyana ziwiri - mukhoza kudya supuni imodzi ya cranberries zouma kapena mapepala 10 a nthochi osayidwanso popanda kudandaula za katundu wambiri wa FODMAP.

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6. Muzidya Mafuta Olemera

Pangani mafuta a kokonati komanso maolivi omwe mumakhala nawo osakwatira (EVOO). Zonsezi ndi zakudya zamchere zowonjezera, zomwe zimagwirizanitsidwa ndi madalitso osiyanasiyana.

Mafuta a kokonati ndi abwino kuposa EVOO kuphika chifukwa cha utsi wake wapamwamba. Mafuta a kokonati akhoza kuwonjezeredwa ku smoothies kapena kutayika kuchokera pa supuni. Anthu ena amawonjezera mafuta a kokonati ku khofi yawo yammawa!

EVOO ikhoza kuthiriridwa pa masamba kapena kuwonjezera pa kuvala kokometsera kokometsera.

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7. Kusakaniza pa Mix Mix

Kusakanikirana kwa mpikisano kungakhale wathanzi, wothira zakudya, wambiri-kalori, chokwanira chokwanira chokwanira. Pangani batolo lalikulu sabata iliyonse kuti mutha kukhala nawo pafupi. Lembani njira yanu yosakaniza ndi mtedza wa FODMAP ndi mbewu zomwe tinkakambirana kale, komanso mapepala 10 a nthochi ndi / kapena supuni ya jranberries zouma zomwe ndizomwe mungasankhe zowonjezera zipatso. Kuti mupeze mankhwala enaake, mukhoza kutaya makopi ena a chokokoleti amdima - pafupifupi 1/2 chikho chikuyenerera pansi pa FODMAPs.

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8. Yesani Kumwa Green Smoothies

Smoothies ndi njira yonyamulira m'makilogalamu ena m'njira yomwe ingakhale yosavuta pa dongosolo lanu la kugaya. Green smoothies ndizo zomwe zimakhala ndi masamba obiriwira, monga kale, chard kapena sipinachi.

Mukhoza kunyamula blender anu ndi mitundu yonse ya zakudya zowonjezera zakudya. Monga tafotokozera poyamba, mukhoza kuwonjezera mu nutters, mafuta a kokonati, nthanga za chia ndi zipatso zatsopano kapena zowirira. Pangani smoothie wanu wobiriwira ndikuwongolera pang'onopang'ono mmawa wanu. Mutha kupeza kuti kuchepetsa kuchepa kwa zakudyazi sikungachititse kuti IBS ichitepo kanthu.