Ngati muli ndi IBS , chinthu chomaliza chimene mukufuna kuchita ndi kudya chinachake chomwe chidzachititse kuti zizindikiro zanu ziwonjezere. Mitundu ina ya zakudya imadziwika kuti IBS imayambitsa zakudya chifukwa cha zotsatira zomwe zimakhalapo pa dongosolo lanu lakumadya .
Koma munthu aliyense amene ali ndi IBS amamva chakudya mosiyana. Chifukwa chake, mungapeze kuti mungathe kulekerera chakudya chomwe chili ndi verboten kwa mnzanu yemwe ali ndi IBS.
Kupyolera mukukhala ndi zolemba zosavuta kudya , kufufuza zomwe mumadya ndi momwe mumamvera, mungakhale otsimikiza kuti zakudya zinazake zimakupatsani zizindikiro za m'mimba. Muyeneranso kukhala olimbika kuwerenga zolemba zonse zomwe mumayika m'kamwa mwanu, kuphatikizapo zowonjezerapo ndi mankhwala owonjezera.
Ndikofunika kukumbukira kuti zinthu zina, monga kupsinjika maganizo kapena kudya chakudya chokwanira kwambiri, zingathandizenso kuchepetsa kupweteka kwa zakudya.
Pofuna kukuthandizani kuti mupeze zovuta zanu, tiyeni tione zina mwazolakwa.
Chakudya Chamagulu
Chakudya chokhala ndi mafuta ochulukitsa amatha kuwonjezera mphamvu za m'mimba zomwe zimayambitsidwa ndi thupi lachilengedwe lokhazikika . Ngati muli ndi matenda oyenera kudya, muyenera kupewa zakudya zonenepa ndi chakudya chokazinga. Mwachitsanzo:
- Pizza
- Soseji
- tchipisi cha batala
- Nkhuku yokazinga kapena nsomba
- Zakudya ndi gravy zolemera kapena zokoma
- Steaks ndi burgers: Anthu ambiri omwe ali ndi IBS amapeza kuti zizindikiro zawo zimachotsedwa ndi nyama yofiira.
Izi sizikutanthauza kupeĊµa mafuta palimodzi. Zakudya ndi mafuta abwino, monga nsomba ndi mtedza zingakhale zothandiza kuti mukhale ndi thanzi labwino.
Zakudya Zamakaka
Anthu ambiri amavutika ndi matenda otchedwa lactose , omwe matupi awo sangathe kukumba lactose, shuga wopezeka mu mkaka. Kusamvana kwa Lactose kungachititse kuti zizindikiro za m'mimba zisawonongeke, kupweteka ndi kutsekula m'mimba . Zakudya zamakono zambiri zimaphatikizapo:
- Mkaka
- Tchizi
- Ayisi kirimu
Mungapeze kuti mukhoza kusangalala ndi tchizi zomwe zimakhala ndi lactose zochepa monga Brie, Camembert, mozzarella, ndi Parmesan, komanso ma mkaka wopanda mkaka wa lactose.
Tirigu
Ngakhale kuti zakudya zowonjezera ndizofunika kwambiri pa thanzi lathunthu, zakudya zina zapamwamba zimakhala zovuta. Kwa anthu omwe ali ndi matenda a leliac , kumeza mapuloteni otchedwa gluten omwe amapezeka mu mbewu zina (tirigu, rye, balere) amachititsa kuti chitetezo cha thupi chiteteze matumbo aang'ono chifukwa cha matenda aakulu.
Ngakhale mulibe matenda a celiac, mungapeze kuti mukuvutika kudya zakudya zopangidwa ndi mbewu zonse za gluten, chifukwa zili ndi fructans, mtundu wa FODMAPs .
Mwamwayi, zakudya zamtundu wa gluten zili ndi zinthu zotchuka monga pasitala, mkate, ndi katundu wophika. Mwamwayi, tsopano ndi kophweka kwambiri kupeza zosankha zaulere .
Zipatso zapamwamba-FODMAP
Ochita kafukufuku ku yunivesite ya Monash ku Australia akhala akuyesera mosiyanasiyana zipatso zosiyanasiyana za ma FODMAP . Izi ndizakudya zamchere zochepa kwambiri monga fructose zipatso zomwe anthu ena amavutika nazo. Zakudya zowonjezereka mu FODMAP zingakhale zovuta kwa anthu omwe ali ndi IBS chifukwa cha mphamvu yawo ya nayonso mphamvu ndi osmotic zotsatira. Zipatso zotsatirazi zapezeka kuti zili pamwamba mu FODMAPs:
- Maapulo
- Apricots
- Mabulosi akuda
- Yamakiti
- Chipatso champhesa
- mango
- Mapeyala
- Nectarines
- Amapichesi
- Zomera ndi prunes
- Makangaza
- Chivwende
Mwamwayi, pali zipatso zina pa mndandanda wa zakudya zochepa za FODMAP .
Komanso, anthu ambiri omwe ali ndi IBS amanena kuti ali ndi vuto ndi zipatso zopsa. Kuphika zipatso kungapangitse iwo kukhala ophweka kuti dongosolo lanu lizigwira.
Masamba apamwamba-FODMAP
Monga zipatso, ndiwo zamasamba ndi mbali yofunikira ya zakudya zabwino. Komabe, masamba ena amakhalanso apamwamba mu FODMAP ndipo motero amathandizira zizindikiro zanu za IBS:
- Artichokes
- Katsitsumzukwa
- Peyala
- Beets
- Kuphulika kwa Brussels
- Kolifulawa
- Selari
- Adyo
- Masaya
- Bowa
- Okra
- Anyezi
- Nandolo
- Mbalame (ziwalo zoyera)
- Shallots
- Nkhumba za chisanu
- Nkhumba zowonjezera shuga
Musapewe masamba onse pamodzi! Zamasamba ndizofunika kuti mukhale ndi thanzi labwino komanso thanzi la m'matumbo anu .
Monga zipatso, masamba ena angakhale ovuta kupirira ngati amadya yaiwisi. Mutha kupeza kuti mutha kusamalira masamba bwino ngati aphika kapena juiced .
Nyemba ndi masamba
Mwinamwake mwaphunzira njira yovuta kuti nyemba ndi IBS sizisewera bwino pamodzi. Izi zili choncho chifukwa nyemba ndi nyemba zili ndi zakudya zomwe zimadetsedwa bwino ndipo zimapezeka kuti zikhoze mabakiteriya kuti azitentha, zomwe zimatulutsa m'mimba. Izi zikuphatikizapo zotsatirazi:
- Nyemba zophika
- Kabayifa wamaso akuda
- Ma nyemba
- Chikapu
- Lentils
- Nyemba za impso
- Ma nyemba a Lima
- Ma soya
- Apatule nandolo
Ngati muli ndi zamasamba, mungaone kuti ndizovuta kukwaniritsa mapuloteni anu popanda kudya nyemba ndi nyemba zokwanira. Mutha kupeza kuti mungathe kulekerera pang'ono za mphodza zam'chitini kapena nkhuku ngati zamasamba bwino.
Zakudya Zamakono
Kufufuza kosangalatsa kumasonyeza kuti zakudya zokometsera zokhazokha zingapangitse ululu m'mimba ku IBS. Phunziroli linapeza umboni wakuti odwala a IBS ali ndi mitundu yambiri ya mitsempha yomwe imakhala ndi ululu kwa mankhwala omwe ali mkati mwa tsabola. Tsabola wa Chili ndi chinthu chofala pa zakudya zokometsera zomwe zimayambitsa pakamwa panu.
Okonza Opanga
Zakudya zokoma, zomwe zimatha kukhala "-ol", zomwe zimapezeka mu zakudya zambiri zopanda shuga ndi zakudya, nthawi zambiri sizikulekerera , zomwe zimayambitsa matenda ndi mpweya . Onetsetsani kuti muwerenge malemba a zotsatirazi mosamala:
- Gamu lopanda shuga
- Zakudya zowonjezera shuga za khofi
- Zakudya zonunkhira za shuga
Zosangalatsa zomwe zingakhale zololedwa bwino zikuphatikizapo tebulo la shuga, mazira a mapulo, ndi stevia.
Soda
Ngakhale kuti mukhoza kukonda soda yanu, ikhoza kukukondani. Soda ndi carbonated zomwe zingayambitse mavuto ndi matumbo a m'mimba ndi bloating. Kuchuluka kwa shuga mu soda yowonjezera kukhoza kuwonjezera kusemphana mu mabakiteriya anu, kutulutsa mpweya wambiri.
Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'madzi Madzi, tiyi ya iced, kapena madzi a kranberry osakanizidwa ndiwo njira zabwino kwambiri.
Mowa
Musamanyalanyaze zomwe mumamwa mukamayang'ana IBS oyambitsa. Mowa ali ndi mbiri yakalekale monga GI wokwiya. Ramu, makamaka, ilipamwamba mu FODMAPs, monga ambiri osakaniza.
Izi sizikutanthauza kuti nthawi zina simungamwe kumwa. Mwinamwake wanu wotetezeka kwambiri ndikumamatira ku vinyo wofiira pang'ono.
Coffee ndi Zakumwa Zina ndi Caffeine
Zingakhale zovuta kukhala opanda kapu ya m'mawa ya m'mawa. Koma caffeine imadziwika kuti ndi IBS yoyambitsa anthu ena. Ngati mumakonda kukhala ndi khofi, mumatha kukhala ndi kuchoka kwa caffeine masiku oyambirira. Koma mungafunikire kuyesa kuti muwone ngati zizindikiro zanu za IBS zikupita patsogolo.
Zakudya Zazikulu
Sizomwe mumadya, komanso kuchuluka kwake. Kupewa kudya zazikulu kungakhale mbali ya njira yanu yothetsera zovuta. Gula kapena kukhala ndi zakudya zing'onozing'ono m'malo mwake.
Zambiri Zamkatimu Zowonjezera Zakudya
Zizindikiro zanu ndi mtundu wa IBS zingayambitsidwe kapena kumasulidwa ndi mitundu yosiyanasiyana ya zakudya.
- Gasi : Onetsetsani zakudya zabwino kwambiri kuti musunge mafuta ndi zakudya zakuda kwambiri .
- Kutsekula m'mimba : Chakudya kuti mudye mukakhala ndi kutsekula m'mimba komanso zakudya zotsekula m'mimba .
- Kutsekedwa : Phunzirani zomwe mungadye mukamadzikakamiza ndi zakudya zomwe mungapewe mukamatsimikiziridwa .
Mawu Ochokera
Kukhala ndi IBS kungatanthauze kusintha kwakukulu pa zomwe mumadya ndi zomwe mukupeza kuti muyenera kuzipewa. Ngati mungathe kuchepetsa zakudya zomwe zimayambitsa zakudya zanu, zingakuthandizeni kuthetsa zizindikiro zina ndi kupewa kupezeka kwa IBS. Koma kudya chakudya choyenera kumakhudzanso thanzi lanu lonse. Musati muchotse mitundu yonse ya chakudya, monga masamba. Pezani zomwe zikukuyenderani bwino kwambiri kuti muthe kukhala ndi zakudya zabwino.
> Zotsatira:
> Akbar A, Yiangou Y, Facer P, Walters J, Anand P, Ghosh S. "Kuwonjezeka kwa capsaicin receptor TRPV1-kutulutsa ulusi wokhudzana ndi matenda a m'mimba wotsitsimula komanso kulumikizana ndi zowawa m'mimba" Gut 2008 57: 923-929.
> Kudya, Zakudya ndi Zakudya Zakudya za Irritable Bowel Syndrome. National Institute for Diabetes ndi Matenda a Kumimba ndi Impso. https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/eating-diet-nutrition.
> Gibson P, Shepherd S. "Umboni wodalirika wokhudzana ndi zakudya zokhudzana ndi m'mimba: Njira ya FODMAP" Journal of Gastroenterology ndi Hepatology 2010 25: 252-258.
> Whorwell P. "Zakudya za Irritable Bowel Syndrome (IBS)" Digestive Health Matters 2007 16: 6-7.