5 Njira Zotengera Zotsatira
Zakudya zochepa za FODMAP zinayambitsidwa monga njira yopereka anthu omwe ali ndi IBS njira yothetsera vutoli. Kafukufuku wakhala akuwonetsa kuti chakudya chingakhale chothandiza kwambiri kuchepetsa zizindikiro , makamaka pamene chakudya chikuchitika motsogoleredwa ndi katswiri wodziwa zakudya. Nkhani yabwino ndi yakuti pafupifupi 75 peresenti anthu omwe amayesa kudya amadya chakudya.
Iyi si nkhani yabwino ngati muli munthu amene amagwera mu 25%.
Ngati izi zakhala zikuchitikirani, mwinamwake mukukumana kwambiri, mukukhumudwa, ndikuganiza kuti palibe chomwe mukuwoneka kuti mukuchita kuti IBS yanu ikuwathandize. Tiyeni tiyankhule za zomwe zidalakwika ndi zina zomwe mungayesetse kuti zizindikiro zanu zikhale bwino.
Chinachitika N'chiyani?
Musanayambe kupeza njira zochiritsira zopanda chithandizo, khalani ndi kamphindi kuti muganizire ngati muli ndi zofunikira kuti mukhale ndi moyo wabwino. Nazi zinthu zingapo zomwe muyenera kuziganizira:
1. Kodi munagwira ntchito ndi katswiri wodziwa bwino zakudya ? Onse omwe amaphunzira pa kafukufuku wogwiritsira ntchito zakudya monga chithandizo cha IBS adayang'aniridwa mwachindunji kuchokera kwa wodyetsa zakudya omwe anali wodziŵa bwino zakudya. Katswiri wotere angathenso kuonetsetsa kuti mukutsatira malamulo oletsedwa a zakudya, koma kuti mukudyetsanso chakudya choyenera komanso kupeza zakudya zonse zofunika.
2. Kodi mwatsatira bwanji malangizo a zakudya? Zakudya zochepa za FODMAP zingakhale zovuta kutsatira . Kuti mupeze zotsatira zabwino muyenera kudutsa nthawi zonse, zomwe mumapewa zakudya zonse zomwe zili pamwamba pa FODMAP ndikudya zakudya zomwe ziri zochepa mu FODMAPs. Chomwe chimapangitsa kuti zakudyazo zikhale zovuta kwambiri ndikuti zakudya zambiri zomwe zimakhala ndi zakudya zamtundu wa FODMAP monga tirigu, adyo ndi anyezi.
Ngati mutangoyamba kudya zakudya, kapena mutakhala ndi "mapepala" ambiri, mwina simunapereke zofunikira kuti mupangidwe bwino. Ngati ndi choncho kwa inu, mungayesetse kupereka zakudya zina, ndikudzipereka mwakhama ndikugwiritsanso ntchito mosamala pakutha kwa zakudya.
3. Kodi munayesa mokwanira? Kuyambira tsopano, kafukufuku sanazindikire kuti ndi nthawi yayitali iti yomwe ingakhale pa chakudya kuti tipeze zakudya zabwino. Ofufuza pa yunivesite ya Monash, komwe chakudyacho chinayambira, analangiza kuti gawo lomaliza limatha masabata awiri kapena asanu ndi limodzi. Ngati simukupeza mpumulo wodalirika koma mwakhala mukudya kwa milungu yosachepera sikisi, mungafune kuyesa nthawi yayitali kuti muwone ngati masabata angapo oletsa zakudya za FODMAP kuchokera ku zakudya zanu zimapangitsa kusiyana yankho lanu ku zakudya.
Zimene Mungayesere Zotsatira
Ngati munagwira ntchito ndi odziwa bwino zakudya, kumatsatira mosamala zofunikira zowononga, ndikuzisunga kwa masabata asanu ndi limodzi ndipo simukuwona pang'ono momwe mukukumverera, dzipatseni pat kuti musayese bwino. Musagwiritse ntchito kachiwiri kudzudzula nokha - ngakhale mu ma laboratory, zakudya sizigwira ntchito kwa munthu aliyense yemwe ali ndi IBS.
Nazi zina zomwe mungachite kuti mupeze chithandizo cha mankhwala:
1. Lankhulani ndi Dokotala Wanu
Mwinamwake cholinga chanu choyesa kudya chinali kuyesa njira yachibadwa ndi kupewa kumwa mankhwala a zizindikiro zanu. Ngati ndi choncho, kungakhale nthawi yopangana ndi gastroenterologist kuti mudziwe zomwe mungapeze mankhwala. Kwa zaka zingapo zapitazi, mankhwala ambiri adabwera pamsika ndi mgwirizano wa FDA wochiritsira IBS. Dokotala wanu adzafufuza bwinobwino zomwe mukudwala ndipo angasankhe kukupatsani mankhwala omwe akuganiza kuti angakuthandizeni.
2. Funsani Dokotala Wanu Kuti Azilamulira SIBO
SIBO (kupitirira kwakukulu kwa mabakiteriya a m'mimba) apezeka kuti amachititsa kuti zizindikilo ziwonetsedwe m'magulu a anthu omwe ali ndi IBS. Chizindikiro chimodzi chodziwikiratu cha kukhalapo kwa SIBO ndikuti zizindikiro zanu zimapezeka mkati mwa mphindi 90.
Matendawa amapezeka mwa kugwiritsa ntchito mayeso a mpweya wa hydrogen. Kuti chiyeso chikhale cholondola, muyenera kubwerera kudya zakudya zomwe zili pamwamba kwambiri ku FODMAP, monga chakudya chochepa cha FODMAP chimaika chiopsezo cha mabakiteriya mu dormancy yaifupi. Ngati kupuma kukutsimikizirani kuti SIBO alipo, dokotala wanu angasankhe kukupatsani mankhwala amodzi kapena angapo a antibiotic. Mankhwalawa amasiyana ndi maantibayotiki omwe mwinamwake mwakhala nawo kale, monga momwe amachitira makamaka m'matumbo anu aang'ono kuti kuchepetsa chiwerengero cha mabakiteriya omwe angakhalepo kumeneko. Chifukwa cha zotsatirazi, zimayambitsa mavuto ambiri ndipo zimakhala zosafunikira kwenikweni pa mabakiteriya opindulitsa m'matumbo anu aakulu.
3. Funsani Dokotala Wanu Kuti Azilamulira Ena Matenda Ena
Chifukwa chimodzi chomwe chakudya cha FODMAP sichingagwire ntchito ndi chakuti mwina mulibe IBS, koma muli ndi matenda ena. Funsani dokotala wanu kuti awononge kwathunthu kapena kupita kwa katswiri. Zina mwazidzidzidzi ndizo:
4. Gwiritsani Ntchito Nchito Yanu ya Zakudya
Ngati simunagwiritse ntchito ntchito za katswiri wamakono, panopa mungakhale nthawi yoti muchite zimenezo. Ndipo ngati mutagwira ntchito ndi akatswiri oterowo ndikumva bwino, zingakhale zopindulitsa kupitirizabe. Katswiri wanu wamagetsi angakuthandizeni kuzindikira ngati pali zinthu zina zomwe zimakupangitsani kuti musamvetsetse bwino zakudyazo komanso kukuthandizani kuthetsa vutoli kuti muthane ndi njira zina zothandizira zizindikiro. Katswiri wotere angakuthandizeninso kudziwa zakudya zabwino zomwe mungakondwere nazo, poganizira zofuna zanu zonse, pamene mukufuna njira zina zochiritsira za IBS .
4. Dziwani Zina Zowonjezeka Zakudya
FODMAP ndi zakudya zomwe zimapezeka mu zakudya zomwe zakhala zikuwonetsedwa kuti zasintha ku zizindikiro za IBS. Komabe, izi sizikutanthawuza kuti sizinthu zokha zomwe zingayambitse zizindikiro zosafunikira zakumimba. Pawekha, kapena mukugwira ntchito limodzi ndi katswiri wa zamankhwala, mungafune kuyesa kutsatira zakudya zowonongeka zomwe zimakakamiza zakudya zomwe zili ndi mbiri yotsutsa IBS. Mudzawona kuti zakudya zina zomwe zili m'ndandanda ndizo zakudya zomwe mwakhala mukuzichotsa pamene mukutsatira zakudya zochepa za FODMAP. Zakudya zomwe makamaka zimalangizidwa kuti zithetsedwe ndi:
- Mowa
- Khofi ndi zakumwa zina zamtundu wa caffeine
- Chimanga
- Mayi
- Mazira
- Mchere wogwirizanitsa
- Soy
Ngakhale shuga ena amaloledwa pa zakudya zochepa za FODMAP chifukwa cha momwe thupi lathu limagwirira ntchito, mungapeze kuti thupi lanu sililoleza shuga bwino. Ngakhale zili zovuta, mukhoza kuyesa kuchotsa zakudya zomwe zili ndi shuga wowonjezera ndikuwonanso zotsatira zomwe zingakhalepo pa zizindikiro zanu.
Zakudya zokazinga, zakudya zowonjezera, komanso zakudya zazikulu zingakhale zovuta kwambiri m'thupi lanu. Mukhoza kumakhala bwino ngati mutadya zakudya zing'onozing'ono tsiku lonse (ngakhale kuti kadzutsa kakang'ono kangathandize kuchepetsa kudzimbidwa). Pewani zakudya zopanda mafuta ndipo onetsetsani kuti mudye zakudya zomwe zili ndi mafuta abwino.
Pomalizira, mungafune kuyankhula ndi dokotala wanu kuti adziwe kuti ali ndi zakudya zowonongeka , zomwe zimakhala ndi chitetezo cha mthupi (mosiyana ndi momwe zimagwirira ntchito) zakudya zina. Chimodzi mwazofala kwambiri ndi monga reactivity kwa casein, mapuloteni amapezeka mkaka ndi mkaka. Ngakhale zakudya zochepa za FODMAP zimapatsa zakudya zomwe zili pamwamba pa lactose (shuga la mkaka), sizimangogwiritsa ntchito mkaka wa mkaka umene uli ndi casin.
5. Yesani Maganizo / Kutupa Thupi
Zingakhale kuti pali zinthu zina zopanda chakudya zimene zikuthandizira kuopsa kwa zizindikiro zanu. Kupanikizika, ndithudi, kungayambitse zizindikiro za kugaya. Zomwe mungagwiritse ntchito mankhwala / mankhwala zingakhale zothandiza kuthetsa dongosolo lanu ndikukuthandizani pamene mukulimbana ndi nkhawa zomwe zimakhala ndi IBS palokha. Maganizo ochiritsira maganizo (CBT) ndi hypnotherapy ndi mitundu iŵiri ya malingaliro / mankhwala omwe ali ndi chithandizo chofufuzira monga njira zothandizira IBS.
Zotsatira:
Ford, A., etal.al. " American College of Gastroenterology Monograph pa Ulamuliro wa Irritable Bowel Syndrome ndi Chronic Idiopathic Constipation " American Journal of Gastroenterology 2014 109: S2-S26.
Nanayakkara WS, PM Skidmore, O'Brien L, Wilkinson TJ, Gearry RB. "Kuchita bwino kwa zakudya zochepa za FODMAP pofuna kuchiza matenda opweteka a m'mimba: umboni wofikira lero." Gastroenterology Clinic 2016; 9: 131-42.