Nthawi Yomwe Mungatsatire Chakudya Chochepa cha FODMAP cha IBS

Mwinamwake mwazindikira kuti pakhala pali buzz yokhudza zakudya zochepa za FODMAP . Kusamala kumeneku kumapindula bwino pamene chakudya chimakhala ndi mphamvu zofufuzira kafukufuku wothandiza kuti athetse zizindikiro za IBS . Kodi buzz yakulepheretsani kudzifunsa ngati mukuyenera kuyesa zakudya?

Nkhani ndi mabuku alembedwa momwe angatsatirire zakudya , koma sizinatchulidwe zambiri ponena za nthawi yoyenera kudya. Kafukufuku sanatanthauzenso "pamene", kotero m'masewero otsatirawa, tiwone zina za malingaliro anga pa mutuwo. Mwina, zomwe mukuwona zidzakulimbikitsani kuti potsirizira pake mupereke mankhwala awa.

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Pamene Palibe Chinanso Chothandizira Anu IBS

Kwa anthu ena omwe ali ndi mwayi, ulendo wawo kwa dokotala wawo ndizo zonse zomwe akufunikira kuti apeze mpumulo ku IBS yawo. Amapeza kuti akudwala matenda a khansa, ndipo amapeza kuti mankhwala omwe adokotala akuwauza amachititsa kuti adziwe. Ngati si choncho, mungayambe kuganiza za kupereka zakudya.

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Pamene Mukukhala ndi IBS Flare

Mwina ndinu mmodzi wa anthu omwe IBS imabwera ndi kupita. Mwinamwake mumapita kwa miyezi kapena zaka popanda dongosolo lanu likuchita. Eya, koma izo zimagunda! Mumadzipeza kuti mukuwoneka momveka bwino ndipo mukufunitsitsa kupeza njira yanu. Iyi ikhoza kukhala nthawi yabwino yopereka zakudya. Kupewa zakudya zomwe ziri pamwamba pa FODMAPs ndipo mmalo mwake kusankha zakudya zochepa za FODMAP zingakhale zomwe zimatengera kuti dongosolo lanu likhazikike pansi.

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Pamene Mukuvutika Maganizo

Simukusowa kuti ndikuuzeni kuti IBS yanu imayamba kuwonjezereka pamene mukuvutika. Zomwe thupi limagwiritsa ntchito nthawi zonse zimakhala bwino kwambiri-zikhazikitseni vutoli, koma mwinamwake kuyimitsa zakudya zanu kwa kanthawi kungakhale kopindulitsa.

Ngati mukulimbana ndi zochitika zowopsya kwambiri, sizingakhale nthawi yoti mutha kudya nthawi yambiri ya zakudya kapena kupatula nthawi yogwira ntchito ndi zakudya zamadyedwe, koma mimba yanu ingasangalale kupatsidwa chakudya chochepa chokha. kwa kanthawi mpaka mavuto a moyo adutsa.

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Pamene Mukuyenda

Funsani aliyense yemwe ali ndi IBS ndipo adzakuuzani kuti zizindikiro zawo zimakhala zoipitsitsa pamene akuyenda. Izi zikhoza kukhala chifukwa cha zovuta za ulendo, kugwiritsa ntchito zakudya zosadziwika kapena madzi, kusintha kwa thupi la circadian, kapena kusintha kwa mpweya. Angadziwe ndani? Zonse zomwe mukudziwa ndizakuti kukhala ndi vuto lanu lakumimba kungakupangitseni vuto lotha kuyenda.

Ngakhale zingakhale zovuta kupeza njira zochepa za FODMAP mukamayenda, mungapeze kuti kumamatira ku zakudya za FODMAP zowonjezereka zingakhale ngati zodziletsa. Pang'ono ndi pang'ono, ndi chinthu chimodzi chimene mungathe kukhala nacho. Simungafunikire kumamatira kumadya mukamabwerera kunyumba ngati zizindikiro zanu za IBS sizikusokoneza.

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Pamene Muli Ndi Nthawi

Zakudya zochepa za FODMAP zingakhale zothandiza kwa odwala ambiri a IBS, koma izi sizikutanthauza kuti n'zosavuta. Tikukhala m'dziko lapamwamba la FODMAP ! Ma FODMAP angapezeke mu zinthu monga, tirigu, adyo, anyezi, ndi mkaka - zakudya zonse zomwe zimapanga gawo lalikulu la zakudya za Standard Western.

Choncho, kuti mupindule kwambiri ndi kutsatira zakudya muyenera kukhala okonzekera bwino malamulo ake. Izi zikutanthauza kutenga nthawi yogulitsira, kukonzekera chakudya ndi zakudya zopanda pakhomo kunyumba, ndi kufufuza za FODMAP zomwe zili ndi zakudya zamakono.

Kuonjezerapo, zakudyazo zimakhala zothandiza kwambiri pakutsatiridwa ndikuyang'aniridwa ndi katswiri wodziwa zakudya. (Onani, " Mmene Mungapezere FODMAP Dietitian "). Choncho, gawo lanu lokonzekera kukhala pa chakudya liyenera kuphatikizapo kuthana ndi momwe mungakhazikitsire ndi kulipira zokambirana.

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Kwa Nthawi Yokha Yokha

Ndikofunika kwambiri kukumbukira kuti chakudya chochepa cha FODMAP sichinagwiritsidwe ntchito kwa nthawi yaitali. Zakudya zambiri zapamwamba za FODMAP zingakhale zathanzi komanso zowonjezera ndipo zingakhale ndi mbali yofunika kwambiri pa thanzi lanu .

Choyenera, chakudyacho chimakhala ndi nthawi yowononga, yomwe imatha pafupifupi masabata anayi mpaka asanu ndi atatu, momwe mumalepheretsa kuti zakudya zonse za FODMAP zisawonongeke. Gawo lotsatira ndilo gawo loyambitsanso zomwe mumayambitsa mwachindunji mitundu yonse ya FODMAP , imodzi ndi imodzi, kubwereranso ku zakudya zanu kuti mudziwe mlingo wa kulekerera pa mtundu uliwonse. Kuyesedwa kumeneku kuyeneranso kubwerezedwa nthawi ndi nthawi, monga kulekerera kumatha kupititsa patsogolo nthawi. Ndondomekoyi idzawathandiza kuti muyambe kudya zakudya zopatsa thanzi komanso kuti musadye zakudya zosayenera.

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Pamene Muli Ndi Nthawi Yanu

Amayi ambiri amanena kuti zizindikiro zawo za IBS zimakhudzidwa ndi nthawi ya mweziwo. Ngakhale palibe kafukufuku pa nkhaniyi, zingakhale zofunikira kuti muwone ngati zizindikiro zoterezi zimachepetsedwa mukamadya otsika-FODMAP nthawi yomwe mukupita kumwezi kuti zizindikiro zawo zikhale zovuta kwambiri.

_Chitsime:

_{M'busa, S., Lomer, M. & Gibson, P. "Chakudya Chaching'ono Cha Zakudya ndi Matenda Ogwira Ntchito M'mimba" American Journal of Gastroenterology 2013: 108: 707-717.}