Chakudya chotsitsa ndicho chida chogwiritsira ntchito kuti muwone ngati zakudya zomwe zimapangitsa kuti mukhale ndi zizindikiro zowononga (IBS). Ichi si "zakudya" mu chikhalidwe, koma njira yodziwira bwinobwino ngati zakudya zina zikuyambitsa zizindikiro mthupi lanu.
Njira ziwiri Zofunikira Zowononga Zakudya za IBS
Chakudya chochotsa chingagwiritsidwe ntchito:
1. Kupeza zofunikira za zakudya. Pachifukwa ichi, mutha kugwiritsa ntchito zakudya zowonongeka kuti mupeze chakudya chomwe mukufuna.
Zakudya zomwe zimawoneka kuti zitha kuyanjanitsidwa ndi kulekerera ndizo:
- Zakudya za mkaka
- Zakudya zamtundu (tirigu, rye, balere)
- Chimanga
- Soy
2. Monga gawo la zakudya zochepa za FODMAP kwa IBS. Zakudya zochepa za FODMAP ndizo njira yokhayo yothandizira odwala matenda a IBS omwe ali ndi kafukufuku wowonjezera. Gawo loyambirira la chakudya limaphatikizapo kuchotsa zakudya zonse zamtundu wa FODMAP kuchokera ku zakudya zanu kwa masabata awiri mpaka asanu ndi atatu.
Musanayambe
Yesani kupezeka kwa matenda a celiac. Kaya mumasankha kuthetseratu gluten pa zakudya zanu chifukwa mukuganiza kuti muli ndi mphamvu zowonongeka kapena chifukwa chakuti mukutsatira zoletsedwa za zakudya zochepa za FODMAP zomwe zikuphatikizapo kudula zakudya zomwe zili ndi tirigu, rye, ndi balere chifukwa chakuti zili ndi FODMAP fructan, muyenera kuyesedwa kwa matenda a leliac poyamba. Anthu omwe ali ndi IBS ali pachiopsezo chachikulu cha matenda osadziwika omwe alibe matendawa - chikhalidwe chomwe mumakhala nacho pangozi ngati mukudyetsa zakudya zamagwireni.
Komabe, kuyezetsa mwazi kwa matenda a chilili ndikulondola ngati mwakhala mukudya gluten nthawi ya kuyesedwa.
Yambani kusunga diary chakudya. Kaya mumagwiritsa ntchito kope lolembera kapena pulojekiti yowunikira pa intaneti, ndizothandiza kwambiri kuti muzisunga zomwe mukudya, zizindikiro zanu, ndi zina zilizonse (mwachitsanzo, kupanikizika, kusamba) zomwe zingakhale zopatsa zizindikiro zanu.
Sankhani zakudya zomwe zingathetsedwe. Ngati mukuyang'ana kuti muyese zowonjezera zokhudzana ndi zakudya, yambani ndi chakudya chimodzi chokha kuti muchotse. Ngati mutasankha kutsatira chakudya chochepa cha FODMAP, mudzathetsa zakudya zonse zapamwamba-FODMAP.
Tengani kakhitchini yanu. Zakudya zowononga zimafunikira nthawi ndi chidwi pa zakudya zomwe mukudya. Zingakhale zosavuta kuphika ndikukonzekera zakudya zambiri panyumba kuti muzitha kuyang'anira zonse zomwe mukudya. Mudzafunanso kuonetsetsa kuti muli ndi zambiri zomwe mungachite kuti mudye chakudya cham'mawa, chamasana, chakudya chamadzulo, ndi zakudya zopanda zakudya zomwe mulibe zakudya kapena zakudya zomwe mumachotsa.
Gawo Lokutha
Muyenera kuwombera kuti muwononge zakudya zomwe zikuyesedwa kwa masabata awiri mpaka asanu ndi atatu. Onetsetsani chakudya chomwe amadya ndi zizindikiro zanu mu gawo lonse la diary yanu .
Kukhalitsa kwa nthawi yayitali bwanji kudzatsimikiziridwa ndi momwe mumamvera komanso kuti ndi kotheka kuti mupewe chakudya choletsedwa. Kawirikawiri, patatha nthawi yaitali kuti muwonongeke, zotsatira zake zidzakhala zowonjezera kuti musamazindikiritse zakudya zowonongeka koma mwinamwake komanso kuti mukhale oleza mtima pazinthu zovuta kale.
Koma kuchotsa gawo sayenera kukhala kosatha! Ndikofunika kuti mutengere njira yowonjezeramo kuti mutsimikizire kuti mukudziŵa bwino zakudya zomwe zimayambitsa thupi lanu.
Gawo la Kubwezeretsanso
Kumapeto kwa nthawi yomaliza, pang'onopang'ono mudzabweretsanso chakudya chomwe mukufuna kuti mubwerere ku chakudya chanu. Ngati muli pa zakudya zochepa-FODMAP, mudzayambitsa chakudya chimodzi cha mtundu wa FODMAP panthawi imodzi.
Kuti muthe kupeza zotsatira zowonjezera, mungafunike kuyambitsa kuyesedwa kobwereranso pa Lolemba. Idyani chakudya chochepa kapena mtundu wa FODMAP mufunso. Musadye chakudya cha masiku awiri otsatira, koma yang'anani zizindikiro.
Pa tsiku lachitatu, idyani gawo lalikulu la chakudya chomwe chilipo. Onetsetsani chakudya chodyetsedwa ndi zizindikiro zonse mu diary yanu ya chakudya.
Ngati mukumva zizindikiro, ndiye kuti mwazindikira chotheka cha zakudya. Ngati zizindikiro zanu sizingabwerere, mukhoza kuganizira kuti gulu la chakudya likhale losavomerezeka.
Mutangomaliza kuyesa chakudya china, mutha kuyesa kuyesa zowonjezera zomwe mungathe kudya ndikuyambitsanso.
Ngati mukutsatira chakudya chochepa-FODMAP, mutabwerezanso kachiwiri ndikuyesa kulekerera kwa mtundu woyamba FODMAP, ndiye kuti mutha kuyendetsa zovuta zina zonse za FODMAP, imodzi panthawi.
Cholinga cha Kudyetsa Zakudya
Zakudya zoyenera ziyenera kugwiritsidwa ntchito monga chida chozindikiritsira zakudya zomwe zimapangitsa zizindikiro zanu za IBS. Cholinga chachikulu ndicho kugwiritsa ntchito chidziwitsochi kuti mudye zakudya zosiyanasiyana monga momwe mungathere popanda kukhala ndi zizindikiro zambiri. Izi zidzakuthandizani kuti mupitirize kudya zakudya zofunikira kwambiri.
Pamene mukusonkhanitsa zambiri zokhudza thupi lanu kapena kupirira zakudya zina kapena FODMAP mitundu, mungafune kusewera mozungulira ndi kukula kwa gawo. Mutha kupeza kuti thupi lanu likhoza kulekerera zakudya zina m'zigawo zing'onozing'ono, koma zimakhala zovuta kwambiri kuzinthu zazikulu. Kudziwa izi sikungowonjezera zakudya zosiyanasiyana zomwe mungadye koma kukulolani kuti muzisangalala ndi zokonda zanu zakale.
Chitsime:
McKenzie YA, Bowyer RK, Leach H, et al. "Bungwe la British Dietetic Association likuwongolera mwatsatanetsatane ndondomeko zowonetsera mauthenga okhudzana ndi matenda okhudzidwa ndi matumbo akuluakulu (2016)" Journal of Human Nutrition and Dietetics 2016; 29 (5): 549-575.