Zakudya Zapamwamba za IBS

Mwinanso mukudziwa kuti pali zakudya zambiri zomwe mukudziwa kuti simuyenera kudya kwa IBS , koma mwina mwapeza kuti ndizovuta kwambiri kudya.

Zakhala zondichitikira kuti anthu omwe ali ndi IBS amakonda kuganizira zakudya zokha zomwe sizingapangitse IBS kukhala yoipa kwambiri. Chimene chimanyalanyazidwa ndi kuika pa zakudya zomwe zingathandize kuti IBS yawo ikhale yabwino.

Mwamwayi, pali kufufuza kochepa kwambiri pankhani ya zakudya zomwe zingakhale zothandiza kwa IBS. Choncho, zakudya zomwe zili muzithunzizi zimasankhidwa chifukwa chakuti zitha kukhala ndi thanzi labwino (komanso lonse!) Thanzi, popanda kukhala ndi nkhawa iliyonse yomwe ingachititse kuti zizindikiro zanu zikhale zovuta kwambiri.

Zakudya Zofooka

Zakudya zofooka zimapangidwa makamaka ndi mapuloteni. Mapuloteni ndi osapsa komanso osapsa mphamvu poyambitsa mabakiteriya - omwe samamasulira mpweya wa m'mimba! Chifukwa chake mukhoza kudya chilichonse mwa zotsatirazi ndi chidaliro:

• Nyama yoyera nyama
• Nyama yoyera Turkey
• Nkhumba
• Kudula kwa nyama ya ng'ombe (sirloin, kuzungulira kwakukulu, kuzungulira maso, kuzungulira pansi)

Kuchetsa kwa mafuta kungakhale ndi mafuta oyambitsa matenda kapena ma poizoni oopsa. Choncho peŵani nkhuku yakuda kapena nkhuku, ndi kudula kwa ng'ombe zomwe zimapangidwira. Chinthu chokha chokhazikitsira lamulo ili ndi ngati mungathe kupereka zinyama zomwe zimadyetsedwa (nkhumba), msipu woweta (nkhumba), kapena zotsalira (nkhuku). Popeza zinyamazi zaleredwa bwino, anthu ena amanena kuti mafuta awo angakhale othandiza mabakiteriya anu.

Mazira

Kawirikawiri, mazira amawongolera mosavuta ndipo motero amasankha bwino munthu yemwe ali ndi IBS. Mazira akhoza kusewera movutikira kapena ofewa, otsekedwa kapena otsekedwa. Omelets ndi frittatas akhoza kukhala chakudya chanu chachakudya chamadzulo, chamasana kapena chakudya chamadzulo, ndipo chitani chisankho chachikulu mukamadya kunja kuresitora .

Komabe, si thupi la munthu aliyense limagwira zakudya zonse mofanana. Anthu ena amawauza kuti ali ndi mphamvu kwambiri kwa mapuloteni omwe ali ndi mazira azungu, pamene ena amanena kuti mafuta owonjezera a dzira amachititsa vuto. Mungafunike kudutsa muyeso ndi zolakwika kuti muwone zomwe zikukuyenderani bwino.

Salmoni ndi Omega-3 Nsomba

Omega-3 fatty acids amachititsanso mankhwala odana ndi kutupa thupi. Popeza kutupa kungakhale kokonzera zizindikiro za IBS , kuwonjezera kudya kwa omega-3s kungakhale kothandiza. Mafasho abwino a omega-3 fatty acids ndi awa:

• Anchovies
• Cod wakuda
• Hering'i
• Nsomba ya makerele
• Mphepo ya utawaleza
• Sardines
• Salmon yotengedwa-zakutchire
• Whitefish

Masamba Ochepa-FODMAP

Pali nsomba zodabwitsa-22 zokhudzana ndi IBS. Malinga ndi zomwe zinachitika kale, anthu omwe ali ndi IBS amakonda kupewa masamba chifukwa apeza kuti kudya masamba kumapangitsa kuti zizindikiro zawo zikhale zovuta kwambiri. Komabe, ndiwo zamasamba zabwino kwambiri pamtunda wanu wamtunda , ndipo kotero zingakhale zabwino kwa IBS yanu.

Njira yochepetsera nsombayi ndi 22 kuyamba ndi kuwonjezera masamba omwe sagwiritsidwa ntchito pang'onopang'ono. Mwamwayi, akatswiri a FODMAP ochokera ku yunivesite ya Monash ku Australia apanga maphunziro ndikuzindikira kuti ndiwo ndiwo zamasamba zomwe zimagwiritsidwa ntchito ndi ndalamazo. Choyamba, mungayambe ndi ndiwo zamasamba pamndandanda womwewo ndikuwongolera pang'onopang'ono masamba omwe mumadya.

Kuwonjezera pamenepo, posankha masamba anu mosamala, mungapeze kuti mumatha kupirira masamba omwe apangidwa, m'malo modya masamba obiriwira.

• Bambowa amawombera
• Tsabola wa Bell
• Burokoli
• Kaloti
• Celeriac
• Mbewu (theka la chimphongo)
• Biringanya
• Fennel
• Zitheba
• Parsley
• Parsnip
• Mbatata
• Mbalame (zobiriwira zokha)
• Sikwashi
• Zakudya zokoma
• Tomato
• Tembenuzani
• Madzi a mabokosi
• Zukini

Mavitamini Ochepa-FODMAP

Maluwa anu am'mimba amathokoza ngati mukudya masamba ambiri, mumadya masamba ambiri. Masambawa ali ndi zakudya zambiri ndipo sangathe kuyambitsa utsi.

Kodi mungawatengere bwanji zakudya zanu? Ngati mungathe kulekerera masamba obiriwira, masamba amatha kuwonjezeredwa ndi smoothies, mavitamini obiriwira , kapena kupangidwa mu saladi. Ngati mulibe anthu ambiri omwe ali ndi IBS, mungapeze kuti thupi lanu silingatheke ngati masamba akuphika. Njira yosavuta yochitira izi ndiyo kuwasunga ndi adyo-kulowetsa mafuta a azitona. Onetsetsani kuti mutenga mafuta a adyo musanayambe kudya, monga adyo ali pamwamba pa FODMAPs.

• Arugula (rocket lettuce)
• Bok choy
• Collard amadyera
• Kabichi Kawirikawiri
• Endive
• Kale
• Letisi
• Radicchio
• Sipinachi, mwana
• Swiss chard

Zipatso Zochepa-FODMAP

Monga masamba, zipatso zimakhala ndi zakudya zina zomwe zimakhala bwino pamtunda wanu wa m'mimba ndipo ziyenera kukhala zabwino kwa IBS yanu. Koma monga momwe mwadziwira njira yovuta, zipatso zina zikhoza kuchititsa kuti zizindikiro za IBS zikhale zovuta kwambiri. Kusankha zipatso zomwe ziri zochepa mu FODMAPs ndi njira yabwino yopitira. Osadya kwambiri nthawi imodzi kapena mkati mwa tsiku limodzi kapena mutha kupweteka thupi lanu kuti lidziwe shuga mu chipatso chopanda mphamvu (ndi kutentha komwe kumaphatikizapo ndi!).

• Kuchetsa (malire 1/8 a zonse)
• Nthochi
• Mabulosi abulu
• Kantalupu
• Mphesa
• Honeydew vwende
• kiwi
• Mandimu
• Layimu
• Malalanje a malalanje
• Azitona
• lalanje
• Papaya (paw paw)
• Chinanazi
• Rasipiberi
• Rhubarb
• sitiroberi
• Tangelo

Mtedza

Mtedza ndi gwero lokoma la mapiritsi, mapuloteni, ndi omega-3 fatty acids omwe amadana ndi kutupa. Osati kutsutsidwa ndi nthano yakaleyo kuti mtedza umakupangitsani mafuta. Mtedza amawathandiza kuti anthu adzikhutira atatha kudya kapena kupyolera mchere ndipo motero sungapitirize kupuma. Mtedza uli ndi mafuta osatetezedwa - koma mafuta ndi abwino kwa inu pamene amachepetsa mafuta m'thupi. Timaganiziranso kuti mafuta abwinowa ndi abwino kwa matope anu a m'matumbo ndipo motero akhoza kukhala abwino kwa IBS yanu.

Mukhoza kusangalala ndi mtedza ndi mchere kapena nut.

Nawa mtedza wotsika kwambiri wa FODMAP kuti muyambe:

• Maamondi (malire 10)
• Ntsuko za Brazil
• Nkhono (malire 10)
• Macadamia mtedza
• Pecan
• Mtedza wa pine
• Walnuts

Mbewu

Pa mitundu yonse ya njere, mbewu za chia ndi nkhuku zikuoneka kuti zimapindulitsa kwambiri kwa anthu omwe ali ndi IBS, makamaka ngati mumakonda kwambiri kumbali yodalitsika. Zonsezi ndizomwe zimayambitsa matendawa komanso omega-3 fatty acids. Mutha kuwawaza pamwamba pa saladi kapena oatmeal, kapena kuwonjezera pa smoothies yanu. (Zindikirani: Zilumikizi zimayenera kukhala pansi musanagwiritse ntchito.)

Pofuna kutsekemera, mbeu izi zikupezeka kuti zili zochepa mu FODMAPs:

• Dzungu
• Mpendadzuwa

Zakudya Zamadzimadzi

Zakudya zowonjezera ndizo zomwe zakonzedwa motere kuti chakudyacho chili ndi mitundu yambiri ya chilengedwe cha ma probiotics - mabakiteriya abwino. Yesani kuwonjezera zakudya zotsatirazi mu chakudya chanu cha tsiku ndi tsiku:

• Zakumwa zoledzeretsa, monga kefir kapena kombucha
• Kutentha masamba, kuphatikizapo sauerkraut ndi kimchi
• Yogurt (popanda shuga wochuluka kwambiri)

Bone Broth

Kwa zaka mazana ambiri, msuzi wopangidwa ndi mafupa a nyama kapena nsomba inali yaikulu ya zakudya za anthu. Mankhwala opangidwa ndi zokongoletsera (osati mtundu wogulitsira malonda!) Ayamba kusangalala ndi zina zatsopano-zomwe zimapezeka chifukwa cha chiphunzitso chakuti zakudya zam'mimbazi zimakhala zabwino kwa matumbo a m'matumbo ndi m'mimba. Ngakhale kuti kafukufuku akutha, simungathe kuyamwa kapu yotentha ya msuzi monga njira yodzidzimitsira zizindikiro za IBS.

> Zotsatira:

> Galland, L. & Barrie, S. "Intestinal Dysbiosis ndi Zimayambitsa Matenda" The Environmental Illness Resource Website

> 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.

> "Pyramid Yachiza Chakudya" webusaiti ya University of Michigan

> "Nutsani ndi mtima wanu: Kudya mtedza wa Moyo wamtima" Webusaiti ya Mayo Clinic