Mukakhala ndi IBS , mwakhala mukuwerenga zambiri za zakudya zomwe mungadye komanso zakudya zomwe muyenera kuzipewa . Kumeneku sikumangopereka chidwi chochuluka chokhudza zomwe amamwa.
Komabe, zakumwa zina zingakhale ndi zigawo zodyera zomwe zingathe kuchotsa zizindikiro zanu za IBS . Pezani njira zabwino zomwe mungathe kuti mupewe ludzu lanu kapena kugawana zakumwa ndi anzanu popanda kuwopsya.
Zinthu Zabwino Zomwera Mukakhala ndi IBS
Mukakhala ndi IBS , mwakhala mukuwerenga zambiri za zakudya zomwe mungadye komanso zakudya zomwe muyenera kuzipewa . Kumeneku sikumangopereka chidwi chochuluka chokhudza zomwe amamwa.
Komabe, zakumwa zina zingakhale ndi zigawo zodyera zomwe zingathe kuchotsa zizindikiro zanu za IBS . Pezani njira zabwino zomwe mungathe kuti mupewe ludzu lanu kapena kugawana zakumwa ndi anzanu popanda kuwopsya.
Zakumwa Zofewa
Mwatsoka, ma sodas ambiri sali opambana chifukwa ali carbonated, kukuyika iwe pangozi kuti kwambiri gassiness . Ngakhale kudumpha soda kungakhale kovuta ngati mumakonda soda yakumwa, mukhoza kukhala ndi thanzi labwino nthawi zonse mukapanda kumwa soda. Soda nthawi zonse imakhala ndi shuga kwambiri, yomwe imakhudzana ndi kunenepa kwambiri, shuga ndi matenda a mtima. Zakudya zolimbitsa thupi zakhala zikugwirizanitsidwa ndi kulemera, ndipo ndibwino kuti mupewe kutsekemera kokometsetsa ngati muli ndi vuto lopweteka.
Zosankha Zopanda Soda
Kuphika tiyi ndi njira yabwino. Khalani omasuka kugwiritsa ntchito tiyi , zobiriwira kapena zoyera, kapena imodzi ya tiyi ya tizilombo yomwe ili yabwino kwa IBS . Mutha kuika tiyi ya tiyi ya iced m'nyumba yanu m'firiji. Ngati mukudya, funsani tiyi yosasakaniza. Pazochitika zonsezi, mukhoza kuwonjezera shuga pang'ono (osati zotsekemera zosakaniza), ngati kuchuluka kwake sikuyenera kuchititsa zizindikiro zosayenera.
Madzi a kiranberi ndiwo mtundu wokha wa madzi a zipatso omwe asonyezedwa kuti ali otsika mu FODMAPs, omwe ali ndi chakudya chokhudzana ndi kupereka kwa zizindikiro za IBS. Mutha kuyisakaniza ndi soda yaying'ono kuti muzipanga chikondwerero ngati mutha kugwiritsa ntchito carbonation.
Njira Zachikazi
Anthu ambiri omwe ali ndi IBS ali ndi lactose osasamala . Ngakhale simunadziwe nokha, lactose imatengedwa kuti ndi imodzi mwa FODMAPs. Kotero zingakhale bwino kuyesa njira zina mumbewu yanu, smoothies kapena kulikonse kumene mumakonda mkaka.
Nazi zosankha zanu zabwino:
- Mkaka wopanda la Lactose
- Mkaka wa kokonati (1/2 chikho malire)
- Mkaka wa mpunga
- Mkaka wa amondi (zing'onozing'ono)
Mkaka wa Soy sizowonjezera ngati ukupezeka kuti uli pamwamba pa FODMAPs.
Zakudya Zabwino Kwambiri
Muli ndi zambiri zomwe mungasankhe kuchokera pa zakumwa zozizira:
- Khofi
- Espresso
- Chokoleti chotentha
Zindikirani: Zingakhale bwino kuti muchepetse kumwa mowa umodzi patsiku kuti muchepetse chiopsezo chodya kwambiri FODMAPs panthawi. Komanso, samalirani zomwe mukuwonjezera pa zakumwa zanu. Monga momwe tafotokozera kale, mungakhale bwino kupewa mkaka wokhazikika ndikugwiritsa ntchito njira ina yomwe mkaka udakambirana.
Tiyi wapadera ndi njira ina yabwino. Tiyi, tiyi ndi tiyi woyera tonse timayesedwa kukhala otsika mu FODMAPs. Sankhani tiyi ya decaffeinated ngati mupeza kuti caffeine ndikumangirira kwambiri.
Matenda a zitsamba amapereka zowonjezera zowonjezera:
- Peppermint ndi chisankho chopambana ndi makhalidwe ake a antipasmodic (anti-pain!).
- Matenda a Anise ndi fennel ndi abwino kwa aliyense amene ali ndi IBS-C , koma osati kwa munthu yemwe ali ndi zakudya zochepa za FODMAP .
- Chamomile ndi yabwino komanso yotonthoza, komanso siyeneranso munthu wina pa zakudya zochepa za FODMAP.
Zakudya Zopambana Kwambiri
Ngakhale mowa ukhoza kukhala wosakondweretsa kudya , IBS sichikutanthauza kuti simungathe kukhala nawo. Chifukwa cha ofufuza pa yunivesite ya Monash ku Australia omwe adayesa mizimu yosiyanasiyana pa ma FODMAP okhutira, muyenera kuyamwa zakumwa zotsatirazi:
- Mowa
- Jini
- Vodika
- Whiskey
- Vinyo (wofiira, woyera kapena wowala)
Dziwani: Dzichepetseni nokha kuposa awiri pa tsiku. Osakaniza zakumwa zanu ndi zakumwa zapamwamba za FODMAP. Cranberry ikuwoneka kuti ndiyo yokha yochepa ya FODMAP. Mukhoza kusakaniza zakumwa zanu ndi botolo soda ngati mungathe kulekerera carbonation.
Kumbukirani, musamamwe ndi kuyendetsa!
Mavitamini a Probiotic
Zakumwa zoledzeretsa ndizofunikira kwambiri kwa IBS chifukwa zidzakuthandizani kupanga mapangidwe a mabakiteriya anu, omwe amathandiza kuchepetsa zizindikiro zanu. Zakudyazi zimakonzedwa mwakuti zimakhala ndi mitundu yosiyanasiyana ya ma probiotics , mabakiteriya omwe ali abwino omwe amakhala abwino kwambiri m'matumbo.
Kombucha ndi tiyi wofiira. Posankha kombucha, werengani chizindikirocho ndipo yesani kusankha imodzi popanda shuga kwambiri. Kombucha ili ndi ndondomeko ya mowa.
Kefir ndikumwa mkaka wofukiza. Ndondomeko ya nayonso imatenga kwambiri lactose ndipo kotero ziyenera kukhala zabwino kwa munthu yemwe ali ndi lactose osatsutsika. Komabe, pali zosakondera za mkaka, monga soya ndi kokonati kefirs.
Panopa pali zambiri zomwe mungachite kuti mukhale ndi yogutti. Onetsetsani kuti muwerenge malemba kuti musapewe kutenga shuga wochuluka kwambiri. Muyeneranso kuyang'anitsitsa kuti mutsimikizire kuti zakumwa za yogurt zilibe zipatso zamtundu wa FODMAP .
Green Smoothies
Green smoothies ndi zakumwa zoledzeretsa zomwe zimaphatikizapo kusakaniza masamba, zipatso, ndi zina zowonjezera. Kuti mupange green smoothie, mukufunikira blender wamphamvu kuti muzule masamba obiriwira kuti mukhale osasinthasintha. Zingakhale zosavuta kusakaniza ndiwo zamasamba ndi madzi anu poyamba musanandike zina zowonjezera.
Kuti mupange green smoothie yomwe siidzapangitse IBS yanu, yambani posankha masamba otsika a FODMAP ndi zipatso. Sipinachi ndi mtundu wobiriwira wofewa kuti iwe uyambe. Nthomba zimapatsa kukoma kokoma, pamene zipatso (osati mabulosi akuda omwe ali apamwamba-FODMAP) zimayambitsa zinyama zazikulu.
Mukhoza kuwonjezera mafuta a nati, mafuta a kokonati ndi / kapena theka la avokosi pa mafuta ena odana ndi zotupa. Kuonjezeranso kwabwino ndi mbewu zina za chia ndi / kapena pansi, zomwe zonsezi zingakhale zothandiza kwa IBS.
Zosankha zabwino za smoothie madzi ndizo:
- Mkaka wa amondi (zing'onozing'ono)
- Mkaka wa kokonati (malire 1/2 chikho)
- Madzi a kokonati (3 oz. Malire)
- Kefir
- Mkaka wopanda la Lactose
- Mkaka wa mpunga
- Madzi
Ma Juzi Obiriwira
Ma juzi amadzikonzekera ndi juicer, makina omwe amathira madzi kuchokera ku zipatso ndi ndiwo zamasamba, kusiya masamba ambiri. Theorytically, juisi wobiriwira angakhale othandiza kwambiri kwa IBS pamene makina amachotsa fiber yovuta kwambiri.
Kuwonjezera apo, juicing imakupatsani thanzi labwino chifukwa cha kuthamangitsidwa mwamsanga kwa phytonutrients ndi IBS-mankhwala osungunuka kwambiri. Mukamaliza madzi, mukupindula chifukwa chakuti mutha kumwa zipatso ndi ndiwo zamasamba mofulumira, komanso mochuluka kuposa momwe mungadye.
Ngati musankha kuyesa juicing, mungafunike kuyamba mwa kusankha zipatso zochepa za FODMAP.
Madzi: Chomwa Chabwino Chake!
Madzi nthawi zonse amasankha bwino. Selo iliyonse m'thupi lanu imasowa madzi kuti agwire bwino kwambiri. Anthu ambiri amakonda kuyenda mozungulira kwambiri, choncho onetsetsani kumwa madzi ambiri tsiku lonse!
Madzi ndi ofunikira kuti mupange digestion yabwino. Madzi amathandiza kuti dongosolo lanu liwonongeke, kulowetsa, ndi kusunthira chakudya panthawi yonseyi.
Kumwa madzi okwanira ndikofunikira kwambiri ngati mukudwala kapena kutsekula m'mimba. Madzi amafunika kuti malo ophikirawo asakwanire mokwanira. Ngati simukumwa madzi okwanira, mumayambitsa madzi ochulukirapo kuchoka m'mabotolo anu, zomwe zimayambitsa zovuta zovuta .
Kumapeto kwina, ngati mukudwala matenda otsekula m'mimba, madzi ambiri akuchotsedwa m'matumbo anu, zomwe zimapangitsa kuti thupi lanu likhale ndi madzi okwanira.
Nazi malingaliro olowera mumadzi anu pamene mukudutsa tsiku lanu:
- Tengani zakumwa zakumwa zambiri nthawi zonse mukamadzazaza ndikubwezeranso galasi pamwamba.
- Dziperekeni nokha ku galasi yabwino kapena botolo la madzi lopanda BPA.
- Khalani ndi madzi nthawi zonse pamene mukuyendetsa galimoto yanu.
- Onjezerani madzi a mandimu kumadzi anu kuti mukhale osangalatsa komanso kuthandizira kuchepetsa chimbudzi.
> Zotsatira:
> Gibson, P. & Shepherd, S. "Zochita zogwiritsira ntchito zowonetsera zizindikiro zokhudzana ndi m'mimba: Njira ya FODMAP" Journal of Gastroenterology ndi Hepatology 2010 25: 252-258.
> Monash University Low FODMAP Zakudya Zakudya. University of Monash. http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html.