Yabwino kwambiri IBS-Zosangalatsa Zambiri za Fiber Soluble

Simukusowa kuti ndikuuzeni kuti kudya zakudya zambiri kumakhala ndi thanzi lanu. Ngati muli ndi IBS mwina mwakhala mukudandaula ndi fiber chifukwa mwapeza kale kuti kudya zakudya zamtundu wambiri kumapangitsa kuti zizindikiro zanu ziwonjezere. Komabe, mwinamwake vuto silinali lokhalitsa palokha, koma makamaka mtundu wa fiber yomwe mudadya. N'zotheka kuti zakudya zamtundu wapamwamba zomwe zinali zovuta kwa inu zili ndi chakudya chotchedwa FODMAPs , chakudya chomwe chingayambitse zizindikiro.

Zonse sizitayika! Pali zakudya zamtundu wambiri zomwe zingakhale zogwirizana ndi IBS. M'ndondomeko yake yaposachedwapa yokhudza chithandizo cha IBS , pogwiritsa ntchito kafukufuku wofufuzira, American College of Gastroenterology imatha kunena kuti fiber yosungunuka ingakhale yothandiza kwa IBS. Amagwiranso ntchito kuti zizindikiro za IBS zimapangitsa kuti zizindikiro za IBS zikhale zoipitsitsa - izi zikhoza kuwerengera mavuto omwe mwakhala nawo m'mbuyomo ndi fiber.

Zopindulitsa zowonjezera zitsulo zimapitirira kuposa IBS. Mafuta a shuga amachititsa kuchepetsa mafuta a shuga, kuchepetsa chiŵerengero cha mtima wamtima ndi matenda a mtima, komanso kuchepetsa shuga m'magazi.

Komabe, sikuti zakudya zonse zosakanizika kwambiri ndizogwirizana ndi IBS. Zakudya zambiri zapamwamba zimakhala ndi maulendo apamwamba a FODMAPs. Choncho, muwonetsero woterewu, adatengedwera chisamaliro kuti tiwonetsere zakudya zomwe zimakhala ndi zitsulo zosungunuka koma zochepa mu FODMAPs. Zakudya zilizonse zomwe zili ndi asterisk pafupi ndizo zingafunike kudyetsedwa m'magawo ang'onoang'ono ngati mukudziwa kuti mukuchita bwino ku zakudya zamtundu wa FODMAP.

Kuti mukhale ndi mwayi, ndayika ndondomeko ya zakudya muzithunzithunzi. Mudzachita zowonjezera zakudya komanso zakudya zowonjezera kuti muwonjezere zakudya izi kumndandanda wanu wamagulu.

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Kupembedza *

Ngati simunakonde mapepala , ndiloleni ndikulimbikitseni kuti muwayese kangapo. Sindinawasamalire mpaka nditayamba kuwonjezera pa smoothies - tsopano ndikulakalaka iwo! N'chifukwa chiyani muyenera kuphunzira kukonda mapepala? Mafupa ndi chitsimikizo chochokera ku mapuloteni, mafuta abwino, mavitamini ndi inde, zitsulo zosungunuka.

Kodi mungasangalale bwanji ndi mapeyala? Onjezerani magawo anu saladi, agwiritseni ntchito monga kufalitsa pa masangweji, kapena chitani momwe ine ndikuchitira ndikuwonjezereni ku smoothies.

Kodi ndi chakudya chambiri chotani? 1 / 8th ya avocado lonse amawonedwa kuti ndi otsika mu FODMAPs. Ngati simukumvetsetsa fodya wa FODMAP, mukhoza kudya zidutswa zazikulu popanda kuwona zizindikiro za kugaya. Mukhoza kufalitsa masamba ena onse omwe mumadziwa kuti mungathe kulekerera.

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Nthomba

Pali zambiri zoti muzikonda za banki. Zimapezeka mosavuta, zosavuta, komanso zochepa mu FODMAPs. Amapanga chakudya chamkati pakati pa chakudya. Mofanana ndi avocados, iwo akhoza kuwonjezeredwa ku smoothies, ndipo pamene ayamba kucha, akhoza kuzizira kuti azisintha.

Ngati IBS yanu ikuchitadi zomwe mukuopa kudya, nthochi ndizofunikira kwambiri.

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Blueberries

Blueberries akhoza kuwonjezeredwa m'mawa anu oatmeal, smoothies ndi saladi. Mofanana ndi nthochi, amapanga pakati pakati pa chakudya chokoma. Blueberries ndizonso zabwino pamene mukuyesera kuwonongeka koyipa kwa IBS kukhazikika.

Ndikofunika kudziwa kuti pali nkhawa yokhudza mlingo wa mankhwala ophera tizilombo. Choncho, blueberries ndi chimodzi mwa zinthu zomwe muyenera kuziganizira pogula ngati akukula. Zowonongeka bwino za mtundu wa blueberries ndi njira yabwino kwambiri yomwe imakhala yofiira pa nthawi yakucha ndipo imakhala ndi zakudya zambiri.

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Burokoli

Broccoli ndi imodzi mwa zakudya zomwe nthawi zambiri zimawonekera pazomwezi "zabwino kwambiri" -ndipo chifukwa chabwino - chifukwa chimadzaza ndi zakudya zambiri zokondweretsa pamodzi ndi mchere wambiri.

Mungapeze kuti dongosolo lanu lakumimba limakonda broccoli yanu kuti iphike mosiyana ndi kudya yaiwisi. Msuzi wa broccoli ukhoza kukhala chakudya chokhala ndi mndandanda wa masiku omwe mimba yanu ikufuna kuti mukhale osamala kwambiri.

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Zipatso za Brussels *

Anthu ambiri asankha kupeŵa ziphuphu za Brussels poopa kuti zida zazing'ono zowonjezera zimapangitsa kuti zikhale bwino. N'zochititsa chidwi kuti ofufuza a FODMAP apeza kuti pang'onopang'ono, kuphulika kwa Brussels kuli kochepa mokwanira mu FODMAP kuti mukhoze kupindula ndi zida zawo zosasuntha popanda kudandaula za zizindikiro zosayenera. Yesani kusunga gawo lanu 2 mpaka 5.

Chifukwa china anthu amapewa kuphulika ku Brussels chifukwa cha kukonda kwawo. Anthuwa sanadyepo mphukira ya Brussels yomwe inawotcha mafuta. Yesani - khulupirirani, simudandaula.

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Kaloti

Pamene mukuwonjezera zakudya zowonjezera zakudya zanu, mudzawona kuti mukudya mitundu yonse ya utawaleza! Mukhoza kukhala okondwa podziwa kuti mukuwonjezera thanzi lanu mukamadya zipatso ndi ndiwo zamasamba, monga mtundu uliwonse umayimira mitundu yosiyanasiyana ya zomera, zomera zimakhala ndi makhalidwe odabwitsa.

Kaloti amapanga zabwino "lalanje" Kuwonjezera pa zakudya zanu zonse. Mofanana ndi broccoli, mungaone kuti thupi lanu limakonda kuti muzidya izo zophikidwa.

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Chikapu *

Nkhuku, zomwe zimadziwikanso kuti nyemba za garbanzo, zimadzaza ndi zakudya zowonjezera, kuphatikizapo zitsulo zosungunuka, ndipo ndizochokera puloteni yokhala ndi zomera. Ngakhale kuti nyemba zambiri zimakhala zamtundu wa FODMAP, nkhuku zimatha kusangalala pa zakudya zochepa ngati zazitini, zokometsedwa bwino komanso zosakwanira gawo la 1/4 la chikho.

Nkhuku zikhoza kukonzedwa pa saladi, zowonjezera mu hummus, kapena zokazinga mu munchie wathanzi.

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Biringanya

Mungaganizire za biringanya monga chodalira pa biringanya parmigiana - osati chakudya chimene ndingakondweretse IBS chifukwa chakuti biringanya nthawi zambiri zimamizidwa mu ufa ndikumalala. Zakudya zokazinga zingapezeke pazinthu zonse za IBS zomwe zimayambitsa chakudya komanso chifukwa chabwino.

Njira yabwino kwambiri ndiyo kudula ndi kuyaka biringanya wanu. Ndimakopeka kwambiri ndi majeremusi a Mario Batali omwe amawatsitsa parmesan, omwe amawotcha mbatata kenako amathira. Imeneyi ndi njira yokoma yosangalalira zonse za biringanya parm, koma popanda mafuta oopsa kwambiri.

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Zitheba

Nyemba zobiriwira ndi zotchipa, njira yosavuta yoyika zida zotsekemera pa mbale yanu yamadzulo. Mukhoza kuwinyamulira, kuwawotcha, kapena kuwadyetsa yaiwisi ngati muli oyenera ndi masamba obiriwira. Onjezerani zonunkhira zanu, kapena kuthira nyembazo ndi mafuta pang'ono kapena maolivi kuti muzitsuka.

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kiwi

Nkhani yeniyeni - Nthawi yoyamba yomwe ndinawona kiwi ndi pamene ndinatumikira lonse mu resitilanti ndipo sindinadziwe choti ndichite nawo. Woperekera zakudya sanandisonyeze momwe ndingadulire, koma anayamba kuyamba kudya!

Kiwis sizinthu zowonongeka zomwe poyamba zidali, koma tsopano zimapezeka mosavuta. Mukufuna njira yathanzi yokwaniritsira dzino lanu lokoma? Kagawo mutsegule kiwi ndi kukumba!

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Lentils *

Mofanana ndi nkhuku, mphutsi ndizosavuta kuzidya pa zakudya zochepa za FODMAP, m'malire. Muyenera kugula mphodza zam'chitini, muzimutsuka bwino ndikudzipatsanso chikho chimodzi. Izi zidzakuthandizani kuti muzisangalala ndi mapiritsi osungunuka ndi mapuloteni a mphodza popanda kudandaula kuti adzakhazikitsa dongosolo lanu lakumadya.

Mukhoza kusangalala ndi mphodza ngati mbale kapena kumagwiritsa ntchito msuzi wofunda komanso wowonjezera.

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Oatmeal

Oats ndi gwero lodabwitsa la zitsulo zosungunuka. Chotsitsimutsa chotentha cha oatmeal chingapangitse kadzutsa, chakudya chamasana kapena chotukuka. Chinthu chabwino chokhudzana ndi oatmeal ndi chakuti akhoza kukonzekera chakudya chofulumira komanso chophweka mukakhala mukupita. Pa tsiku loipa la IBS, oatmeal angakhale ngati chakudya chamadzulo!

Onjezerani nthochi, blueberries, raspberries ndi / kapena strawberries kwa oatmeal ndipo muzitha kupopera voliyumu yanu.

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Okra

Monga New Yorker mbadwa, okra ndi yachilendo kwa ine ngati kiwi kamodzi. Komabe, ndi gwero lalikulu la zitsulo zosungunuka komanso zakudya zina zambiri. Mudzafunika kudziwa zambiri za okra kuchokera kwa wina osati ine!

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Mawang'anga

Mofanana ndi nthochi, malalanje amapezeka mosavuta, otsika kwambiri komanso otsika kwambiri ku FODMAP, kuwapanga kukhala njira yabwino kwambiri yosungunuka - yomwe mungathe kudya nthawi zambiri. Khalani otsimikiza kuti mudye chipatso chonse kuti mutenge mpweya wanu - madzi a lalanje makamaka ali ndi fiber yowonjezera.

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Nkhuta

Mukufunafuna chinachake kuti mukwaniritse madzulo kapena madzulo mumchie? Musayang'ane zitsamba zokha! Zosakaniza komanso zokoma, zimanga zimakhala ndi zakudya zambiri zowonjezera.

Peanut bata ndi njira yabwino malinga ngati mtundu umene mumagula sunawonjezere (obisika!) Shuga. Werengani malemba mosamala!

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Mbatata ndi Khungu

Muyenera kudyetsa khungu la mbatata kuti mupindule kwambiri ndi tizilombo tomwe timapatsa. Choncho, zovuta za ku France siziwerengedwa!

Mbatata ikhoza kuphikidwa kapena yokazinga ndi zikopa zawo. Mbatata imapangitsanso mbale yowonjezera kuonjezera mndandanda wa zakudya zomwe mungadye pamene IBS yanu yayamba kwambiri.

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Raspberries

Mofanana ndi blueberries, zida zowonjezera zowonjezera zitha kukhala ndi mankhwala ophera tizilombo. Choncho, yang'anani muyezo wakula zipatso. Mofanana ndi nsalu za blueberries, nsomba zam'madzi zowonongeka zimapezeka m'masitolo ambiri.

Sangalalani ndi raspberries monga chotupitsa, kuwawaza pa oatmeal yanu, kapena kuonjezera iwo ku smoothies anu.

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Mbewu za Mpendadzuwa

Mofanana ndi nthikiti, mbewu za mpendadzuwa zimapanga chotupitsa chodabwitsa. Mukhozanso kuwawaza pazophika zophika, mbatata yosenda, kapena saladi, mwazinthu zabwino, zokometsera zokoma ndi zowonjezera zowonjezera.

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Froberries

Monga blueberries ndi raspberries, strawberries ali otsika mu FODMAPs choncho ndi chipatso chogwirizana ndi IBS. Mofanana ndi zipatso zawo zina, mankhwala ophera tizilombo ali ndi nkhawa - zowonongeka, zowonongeka zimawonekera pamwamba pa mndandanda wa "Dozen Dozen". Yesetsani kugula iwo mwakukula ngati kuli kotheka.

Froberberries imatha kusangalala ndi chakudya chilichonse, ndipo mbale yololedwa imapatsa mchere wokoma, wathanzi. Zowonongeka organic strawberries ndi okongola m'maso smoothies.

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Chikasu chachisanu

Sikwashi yam'mlengalenga ndi yabwino kwambiri, kapangidwe kake kosasuntha, kuwonjezera pa chakudya chanu sabata iliyonse. Ikhoza kupulitsidwa, yokazinga kapena yophikidwa. Makamaka ndimakonda kukwa sikwashi monga chilimwe chokoma, chowombera chimbudzi cha fritattas.

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Potato Chokoma

Mbatata ya mbatata ndi njira ina yokhutira dzino lanu lokoma pamene mukupindula ndi mchere wambiri komanso zakudya zina zozizwitsa. Ingogonjetsani kapu ya 1/2 ngati mutakhala otetezeka ku mannitol FODMAP. Ndipo onetsetsani kuti mudye khungu!

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Turnips

Chaka changa choyamba monga minda, ndinaponyera mbewu zina zogwiritsira ntchito ngati kugwa kwa mbewu. Iwo anakula ngati chithumwa - koma kenako ndinadumphadwira kuti ndichite nawo chiyani ngati mpiru sizinali chakudya chomwe ndinakulira kudya.

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Walnuts

Walnuts ndi imodzi mwa zokondedwa zanga "superfoods". Ndikutsimikiza kuti nthawi zonse ndizikhala bwino ndi malo ogwiritsira ntchito zakudya zopatsa thanzi. Zimakhala zotetezeka kwambiri, zimakhutiritsa zosowa zanga zakumwa zozizira zam'mawa, ndipo zimadya kwambiri saladi. Osadandaula kuti akhoza kunenepa, ali ndi mafuta abwino omwe angakuthandizeni kuchepa thupi.

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Zukini

Mofanana ndi msuweni wake wachikasu, sikwashi ya chilimwe, zukini ndi gwero labwino kwambiri la FODMAP. Chifukwa zukini ndi zosavuta kukula, okonza mapulotechete amadzimangira mobwerezabwereza akubwera ndi njira za gazillion kuziphika. Khalani ndi zofufuzira zosangalatsa kuzungulira kuti muzisankha maphikidwe omwe amakusangalatsani ndikukhala osangalatsa kwambiri mukhitchini yanu!

_Zotsatira:

_{"ZONSE ZONSE 48 ZOKHUDZANA NDI MAFUNSO OTHANDIZA ZOKHUDZA ZINTHU ZONSE" Webusaiti Yogwira Ntchito Yogwirira Ntchito Idafika pa September 17, 2015.}

_{"Zakudya Zowonjezera Mafubata a Soluble" Odwala Zakudya Zam'dziko la Canada}

_{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.}

_{Gibson, P. & Shepherd, S. "Zolemba zogwiritsa ntchito umboni wokhudzana ndi zizindikiro zogwira ntchito m'mimba: Njira ya FODMAP" Journal of Gastroenterology ndi Hepatology 2010 25: 252-258.}

_{Monash University Low FODMAP Zakudya Ap}

_{"Fiber Soluble" Yunivesite ya Virginia}