IBS Diet
Chinthu chimodzi chovuta kwambiri chokhala ndi matenda a m'mimba (IBS) akuyesera kupeza zomwe angadye kuti asawononge zizindikiro . Mwamwayi, chifukwa chakuti palibe matupi awiri omwe ali ofanana, palibe chakudya chofanana-chonse-IBS zakudya. M'bukuli, mudzaphunzira za mbali zonse za mgwirizano pakati pa chakudya ndi IBS yanu. Izi zidzakuthandizani kupanga zakudya zabwino kwambiri zomwe mungathe pa thupi lanu.
Zakudya Zapamwamba Zoposa 2 za IBS
Pambuyo pofufuza kafukufuku wochuluka, American College of Gastroenterology inatsimikizira kuti mitundu iwiri ya zakudya ikhoza kuthandizira kuchepetsa zizindikiro za IBS:
1. Zakudya Zochepa-FODMAP: Zakudya zochepa za FODMAP ndizo zokhazo zomwe zili ndi kafukufuku wochuluka wothandiza kuti IBS ikhale yogwira ntchito. Zakudyazi zimaphatikizapo kuchepetsa zakudya zomwe zili mu FODMAPs, (zakudya zomwe zimapezeka mu zakudya zomwe zawonetsedwa kuti zimapereka zizindikiro za IBS) kwa kanthawi kochepa.
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Kodi Kudya Kakhudzi Mungapange Bwino Bwino Kapena Yopweteka?
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Mmene Mungatsatire Chakudya Chochepa cha FODMAP
Gawo lachiwiri la zakudya limaphatikizapo kulumikiza zakudya mkati mwa zakudya zanu, mtundu umodzi wa FODMAP panthawi, kudziyesa nokha kupirira kwanu. Cholinga chachikulu cha zakudya ndi kudya zakudya zosiyanasiyana monga momwe mungathere popanda zizindikiro.
Zakudya zitha kukhala zovuta monga zakudya zambiri zomwe zimapezeka nthawi zambiri zimakhala zazikulu m'ma FODMAPs . Koma mutachita bwino, zingakhale zothandiza. Ndipotu, kafukufuku wasonyeza kuti pafupifupi 75 peresenti ya anthu omwe amayesa kuti apeze IBS yawo moyang'aniridwa ndi katswiri wodziŵa zakudya amadzakhala mpumulo waukulu wa chizindikiro.
2. Zakudya Zakudya za Gluten: Anthu ambiri omwe ali ndi IBS amafotokoza kuti zizindikiro zawo zimakula pamene amachotsa zakudya zamatenda, ngakhale alibe matendawa .
Gluteni ndi mapuloteni omwe amapezeka mu zakudya zomwe zili ndi tirigu, rye, kapena balere. Maganizo a gluteni omwe amagwira ntchito mu IBS ndi omwe adalandira chidwi choyambirira. Kuyambira pano, ofufuza ena akuyendetsa chiphunzitso chakuti kukhala wokhudzidwa kwa gluten (chidziwitso chodziwika ngati chisamaliro cha gluten chokhachokha) kungakhale chifukwa cha IBS mwa mtundu wina wa anthu.
Ofufuza ena amanena kuti mapuloteni a gluten siwovuta, komabe amapanga fructan ya FODMAP yomwe imapezeka ndi tirigu, rye kapena balere. Mosasamala kanthu kuti ndi chiani chomwe chiri chenichenicho, ndikofunikira kuti mudziyese nokha kuyesedwa kwa matenda a leliac musanayambe kusuta .
Zakudya Zowonongeka, Kusasamalana, ndi Chisamaliro
Zakudya zozindikiritsa zakudya, kusagwirizana, kapena zokhudzidwa, zingakhalepo limodzi ndi IBS kapena kukhala chifukwa chachikulu cha m'mimba. Kuti muwone ngati muli ndi vuto ndi chakudya chakuthupi, choyamba chingakhale chothandiza kumvetsa kusiyana pakati pa mitundu itatu ya mavuto:
Chakudya Chakudya : Chakudya chowopsa chimapezeka pamene thupi lanu liri ndi chitetezo cha mthupi ku chakudya chomwe chilibe vuto kwa anthu ambiri.
Zilonda zakudya zimadziwika ndi zizindikiro zozizwitsa zomwe zimakhala ngati zilonda, ming†™ oma, kupuma kwa mpweya, kutupa kwa milomo, ndi kupweteka kwa khosi. Komabe, zakudya zolimbitsa thupi zingayambitsenso zizindikiro za m'mimba monga kupweteka m'mimba, kunyoza, kusanza, kapena kutsekula m'mimba. Zakudya Zakudya zolimbana ndi zizindikiro zimawoneka mkati mwa maola awiri kudya chakudya choyambitsa.
Kusagwirizana kwa Chakudya : Kusasalana kwa chakudya ndi chimodzi chimene thupi lanu silingathe kudzimba mokwanira ndikudya zakudya zinazake. Chitsanzo chodziwika kwambiri ndi kusagwirizana kwa lactose , komwe mulibe mavitamini a lactase okwanira kutaya lactose, shuga wamkaka mkaka. Shuga imatha kupezeka ndi matenda a mabakiteriya omwe amachititsa zizindikiro zosafuna kuzizira. Chitsanzo china ndi fructose malabsorption . Fructose malabsorption imapezeka pafupifupi gawo limodzi mwa atatu mwa anthu onse chifukwa cha kuchepa kwa chinthu china chimene chimayenera kuti mupeze bwinobwino fructose iliyonse yomwe mungadye.
Kusagwirizana kwa Lactose ndi fructose malabsorption amatha kupezeka pogwiritsa ntchito zakudya zochotsa kapena hydrogen breath test .
Kukhalitsa kwa Chakudya : Zomwe zimadyetsa chakudya ndizochepa kwambiri kusiyana ndi zomwe zimachitika pakudya kapena kusagwirizana komwe zimakhala zovuta kudziwitsa pogwiritsa ntchito kuyezetsa magazi. Komabe, pali mitundu yosiyana ya zakudya yomwe ili ndi mbiri yokhudzana ndi zizindikiro zoyambitsa IBS. Monga tafotokozera pamwambapa, anthu ambiri omwe ali ndi IBS adzidziŵa kuti ali ndi mphamvu zowonongeka. Zakudya zina zomwe zimawoneka ngati IBS zimayambitsa zakudya monga chokoleti, khofi, chimanga, soya, ndi nyama. Ngati mukuganiza kuti zakudya zinazake ndizovuta kwa inu, zingakhale zothandiza kuti muzisunga chakudya , ndikutsatira chakudya chanu ndi zina zomwe zingakhale zofunikira pa zizindikiro zanu.
Zomwe Mungadye Kuti Mudye Gasi ndi Mimba
Mungathe kumasulidwa kuti mudziwe kuti pali njira zomwe kusintha momwe mumadyera kungathandize kuchepetsa zizindikiro za gasi komanso kupuma.
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Kodi Vuto Lanu la Vitamini D Limayambitsa IBS Yanu?
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Chimene Mungathe Ndiponso Simungathe Kudya Chakudya Chochepa cha FODMAP
Nthawi zina chinthu chophweka pochepetsera pamene mukudya kapena kupewa kutafuna chingamupangitse kusiyana chifukwa inu muzameza mpweya wochepa. Kaŵirikaŵiri, mpweya ndi kuphulika zimagwirizana ndi momwe thupi lanu likugwiritsira ntchito zakudya zomwe mumadya. Pa masiku omwe mukufunikira kukhala opanda mafuta, zingakuthandizeni kupeŵa chakudya chodziwika bwino ndi kusankha zakudya zomwe zili ndi mbiri yosakhala gassy .
Kuti mupeze njira yowonjezereka, mungathe kudziwa ngati kusagwirizana kwa lactose kapena fructose malabsorption akuyambitsa zizindikiro zanu. Mutha kuganiza kuti mukuyesa kudya zakudya zochepa, monga momwe zingathandizire kuchepetsa zizindikiro za mpweya ndi kuphulika. Chotsatira, mungafune kuyankhula ndi dokotala kuti muwone kuti matenda ochepa a mabakiteriya a m'mimba (SIBO), omwe ali ndi thanzi labwino, amatha kupatsirana pogwiritsa ntchito mpweya komanso mabala ena a IBS.
Zimene Mungadye Kuti Mutenge
Kuti muchepetse mavuto aakulu ndi kudzimbidwa, mwachiwonekere mukuyenera kudya zakudya zambiri zamagetsi. Komabe, ndikofunika kuti muwonjezere kuchuluka kwa fiber yomwe mumatenga pang'onopang'ono kuti mupatse thupi lanu nthawi. Mtundu umene mumapanga ndi wofunikanso, monga ofufuza apeza kuti zitsulo zosungunuka zimapindula bwino ndipo zothandiza kwambiri kwa anthu omwe ali ndi IBS.
Kuphatikiza kuwonjezera zowonjezera zambiri, mukhoza kuthandiza kuthetsa mavuto aakulu ndi kudzimbidwa mwa kumwa madzi ambiri ndi zakudya zomwe zili ndi mafuta abwino. Mungapezenso zothandiza kutsimikizira kuti mukudya chakudya cham'mawa cham'mawa kuti mugwire ntchito ndi biorhythms yanu kuti mulimbikitse kusuntha kwa m'mawa ndi kudya chakudya tsiku lonse pa nthawi yodalirika kuti musunge zinthu.
Zimene mungadye kwa IBS ndi Kutsekula m'mimba
Kufulumira ndi kukhumudwa kwa zigawo nthawi zambiri kumawoneka kuti zimapangitsa kuti zakudya zisawonongeke. Zakudya za Bland zikhoza kukhala nthawi yanu yoipa, koma sizithetsa nthawi yayitali. Kuti mupeze zotsatira zabwino, mudzafuna kuthetsa kusagwirizana kulikonse kwa chakudya kapena SIBO ndipo mwinamwake perekani zakudya zochepa za FODMAP.
Njira zina zothandizira kuti thupi lanu likhale ndi zakudya zimaphatikizapo kupeŵa zakudya zazikulu m'malo mwa kudya zakudya zazing'ono tsiku lonse. Ndipo onetsetsani kuti mupewe zakudya zilizonse zonenepa, zonunkhira, kapena zokoma monga momwe zikhoza kufulumizitsa kupopera kwa m'mimba ndikukutumizani kupita ku bafa.
Maphikidwe a IBS
Kuphika kunyumba kumakhala ndi ubwino wathanzi koma kumatha kusintha mmene mumamvera mukakhala ndi IBS, popeza muli ndi mphamvu zowonjezera zomwe mukugwiritsa ntchito. Mwamwayi, kubwera kwa zakudya zochepa za FODMAP kwachititsa anthu ambiri olemba chakudya kuti aziika maphikidwe omwe amawakonda kwambiri . Tsopano muli ndi zosankha zambiri kuposa kale kuti mupange chakudya chokoma cha IBS chomwe mungathe kugawana ndi achibale ndi anzanu.
Zambiri Kuchokera
Pano, tinakumba kwambiri mgwirizano pakati pa zakudya ndi IBS kuti tikuthandizireni kukulitsa zakudya zosiyanasiyana zomwe mumadya. Ngati mukuyang'ana kuti mukhale ndi thanzi labwino, mukhoza kudziwa zambiri za kugwiritsidwa ntchito kwa zakudya zofukiza kapena msuzi . Mwina mukufunitsitsa kudziwa zambiri za mapeyala , kokonati kapena, chokoleti ! Chomaliza, makamaka ngati kudzimbidwa ndi vuto lalikulu kwa inu, mukhoza kukhala ndi chidwi chofunafuna mbewu zomwe zatsala pang'ono kutchuka: mbewu za chia ndi nkhuku .
Mfundo Yofunika Kwambiri
Ngakhale kuti mgwirizano pakati pa chakudya ndi IBS ndi wovuta kwambiri, pali kusintha komwe mungapange pa njira yomwe mumadyera zakudya ndi zakudya zomwe mumasankha zomwe zingasinthe kusiyana ndi IBS yanu. Njira yodya kudya ingagwirizanitse bwino ndi chithandizo chamankhwala chimene mumalandira kuchokera kwa dokotala wanu kuti mubweretse chithandizo chanu chokhudzidwa ndi matenda.
Chitsime:
Ford AC, Moayyedi P, Lacy BE, et al. American College of Gastroenterology Monograph pa Ulamuliro wa Irritable Bowel Syndrome ndi Chronic Idiopathic Constipation . American Journal of Gastroenterology. 2014; 109: S2-S26.