Kusunga diary ya chakudya kungakhale njira yothandiza kwambiri yodziwira ngati muli ndi reactivity kwa chakudya kapena mtundu uliwonse wa zakudya. Mungasankhe kugwiritsira ntchito diary kuti muzindikire zizindikiro za zizindikiro zosafuna kuzizira, monga zomwe zimawoneka m'matumbo osakwiya (IBS) , kapena kuwona ngati zakudya zina zimayambitsa zizindikiro m'madera ena a thupi.
Ngakhale chakudya chenicheni chokwanira ndi chosowa kwambiri, pali kuzindikira kwakukulu kwa ntchito ya kusalana kwa zakudya kapena zofuna za zakudya powathandiza kuti zizindikiro za matenda osapitirira ndi mavuto ena azachuma. Ubwino wopezera diary chakudya ndikuti kumakuthandizani kuzindikira bwino lomwe zakudya zomwe zingakhale zovuta kwa inu, komanso kukuthandizani pazinthu zina m'moyo wanu kapena malo anu omwe angapangitse zizindikiro zanu zosayenera. Zakudya zakudya zingathandizenso kuti musaletse zakudya zina kapena magulu a zakudya mopanda malire.
Zakudya zakudya ndizofunikira kwambiri ngati mukudya zakudya zowonongeka .
Momwe Mungasungire Zakudya Zakudya
1. Pezani Buku
Ngakhale pali mapulogalamu odyetsa zakudya / mapulogalamu omwe akupezeka pa mafoni anu, ndikukhulupirira kuti izi ndi zina mwazolembera zomwe zingakhale zabwino kwambiri. Zonse zomwe mukufunikira ndi bukhu laling'ono ndi pensulo yomwe mungakhale nayo nthawi zonse.
Pamwamba pa tsamba lililonse, lembani zotsatirazi zotsatirazi:
- Nthawi
- Zizindikiro
- Kudya Zakudya (ngati zilipo)
- Zinthu Zina
2. Lembani mu Blanks
Pambuyo pa chakudya chilichonse, lembani mazenera oyenera. Pamene mukulemba zizindikiro zanu, yesetsani kulemera kwake pa chiwerengero cha 1 mpaka 10. Mndandanda wa "Other Factors" ndi kulemba zinthu monga nkhawa kapena kupsinjika maganizo zomwe zingakhale zikuthandizira zizindikiro zanu.
3. Fufuzani Zitsanzo
Kumapeto kwa sabata iliyonse, yang'anani zochitika zomwe zingatheke kapena zowonjezera zakudya. Nkhani yowonongeka m'magazini ya Journal of the American Dietetic Association imanena kuti chakudya chovuta ndi chimodzimodzi chomwe chimayambitsa zizindikiro masiku atatu pa nthawi zosiyana zitatu.
4. Yesani Kudyetsa Zakudya
Mukadapeza chakudya chodetsa nkhawa, tsatirani chakudya chotsitsa kwa milungu ingapo. Pa nthawi yoyezetsayi, yang'anani ngati kuchotsedwa kuli ndi zotsatira zothandiza pa zizindikiro zanu. Ngati ayi, pang'onopang'ono mubweretsenso chakudya ndikuyang'ananso zotsatirapo za zizindikiro zanu. Kuchita izi kungawoneke ngati kumatenga nthawi yaitali, koma mwinamwake mwakhala mukuchita ndi IBS kapena zizindikiro zina za nthawi yaitali!
Malangizo Othandiza
Yesetsani kudya zakudya zing'onozing'ono, nthawi zambiri, kuti muchepetse zotsatira za thupi lanu la mthupi lanu. Kusinkhasinkha kumeneku kumalimbikitsa kupopera kwa coloni. Tikamadya zakudya zazikulu kapena zonenepa, zotsatira zake zimakula, ndipo izi zimapangitsa kuti munthu asadye zakudya zamtundu uliwonse ngakhale atadya zakudya zinazake.
Fufuzani zitsanzo pogwiritsa ntchito vuto lanu komanso zizindikiro zanu. Ngati muwona ubale, dziphunzitseni maluso ena otulutsira pothandizira kuti mukhale chete.
Mitundu Yosadya Zakudya
Kuwonjezera pa kuyesa kudya zakudya zowonjezera chakudya, pali njira zina zowonjezera:
Chotsani Zakudya Zakudya
Mwa njira iyi, mutha kuchotsa zakudya zomwe nthawi zambiri zimagwirizanitsidwa ndi kuchepa kwa zakudya kwa nthawi ya masabata anayi mpaka asanu ndi atatu. Nthawi yomaliza ikatha, pang'onopang'ono mudzabwezeretsanso gulu lonse la chakudya, mwachidwi, imodzi pa nthawi kuti muyese zizindikiro zosafunika. Njira imeneyi ingakhale yothandiza ngati mukudwala matenda osokoneza bongo, kupweteka kwa thupi, kupweteka kwa mutu, ndi mphamvu, zomwe palibe chifukwa cha thupi.
Zakudya zambiri zomwe zimachotsedwa mu zakudya zoterezi mungazipeze m'nkhani yotsatirayi:
Zakudya Zochepa-FODMAP
Chakudya chochepa-FODMAP ndi zakudya zochotsera zomwe zimagwiritsidwa ntchito pochiza zizindikiro za IBS. Zimaphatikizapo kuthetsa zakudya zomwe zili ndi FODMAP , zakudya zomwe zawonetsedwa kuti zimapereka zizindikiro za IBS. Mu gawo loyambirira la zakudya, mutha kuthetseratu zakudya zonse zapamwamba-FODMAP zomwe mukudya. Izi zitha kuthetsa masabata awiri mpaka asanu ndi atatu. Pamapeto pake, pang'onopang'ono mudzabwezeretsanso chakudya cha FODMAP mu zakudya zanu, nthawi imodzi kuti muzindikire kuti mungathe kulekerera mtundu uliwonse wa FODMAP. Cholinga cha zakudya zochepa za FODMAP ndi kudya zakudya zosiyanasiyana monga momwe mungathere popanda kusokonezeka.
Zotsatira:
Heizer, W., Southern, S. & McGovern, S. "Udindo wa Zakudya M'zizindikiro za Irritable Bowel Syndrome mu Akuluakulu: Ndemanga Yachidule" Journal of the American Dietetic Association 2009 109: 1204-1214.
Whorwell, P. "Zochitika za Zakudya za Irritable Bowel Syndrome (IBS)" Digestive Health Matters 2007 16: 6-7.