Zitachitika bwino, smoothies ikhoza kukhala njira yabwino yonyamulira nkhono yamtundu wathanzi mu chakudya chofulumira, chosavuta komanso chodabwitsa. Smoothies amakulolani kuti mutenge zochulukirapo za zakudya zopambana kuposa momwe mungathere ngati mutangozidya. Izi zimaphatikizapo masamba obiriwira omwe ali ndi masamba obiriwira.
Smoothies ndi njira yabwino ngati muli ndi IBS kapena mavuto ena osokonekera . Zomera zowonjezera zimapangidwira pamene zimagwirizanitsidwa ndipo motero zingakhale zosavuta kuti thupi lanu lisamagwiritsidwe ntchito. Mabakiteriya abwino " m'mimba mwako" adzakondwera ndi kuwonjezeka kwa chiwerengero cha zakudya zomwe smoothies zimapereka. Wodala, wathanzi kumatenda mabakiteriya sangathe kuchepetsa ululu m'mimba, gasi ndi bloating ndi motility mavuto . Kukhala ndi ubwino wabwino wa bakiteriya m'mimba mwathu ndibwino kuti mukhale ndi thanzi labwino.
Chinthu chimodzi chotere cha smoothies ndichoti ngati atsekemera kwambiri, akhoza kukhala ndi thanzi labwino pa shuga lanu la shuga ndipo amathandizira kulemera. Mungapewe izi poonetsetsa kuti masamba anu otchedwa smoothies ali ndi zakudya zambiri zapamwamba komanso kuti muteteze shuga.
M'masewero otsatirawa, tiyang'ana pa zosankha zanga zowonjezera zakudya zowonjezeramo zomwe zimakwaniritsa zofunikira zanga: ziyenera kukhala zabwino m'matumbo anu ndipo ziyenera kukhala zogwirizana ndi IBS. Iwo amaperekedwa popanda dongosolo lapadera monga momwe ine ndikukondera kukoma ndi zanu zidzakhala zosiyana. Sewerani mozungulira ndi zosiyana siyana ndipo mvetserani mwakuya kwanu kuti ndi zakudya ziti zomwe zingakhale zabwino komanso zathanzi kwa inu.
Mkaka Wopanda Mkaka
Smoothies amafunikira madzi okwanira. Mukhoza kugwiritsa ntchito madzi basi, koma mukhoza kufuna kukoma kapena zakudya zamkaka. Ndimakonda kugwiritsa ntchito mkaka wosakaniza mkaka, kenaka lembani blender mpaka pachitsime cha madzi.
Mkaka wa khola uli ndi lactose yapamwamba yomwe ingayambitse zizindikiro za m'mimba mwa anthu omwe ali ndi lactose osatsutsika . Mazira a mpunga ndi mpunga amadziwika ngati zakudya zapamwamba za FODMAP , zomwe zikutanthauza kuti zikhoza kuwononga zizindikiro kwa anthu omwe ali ndi IBS, choncho ayenera kupeŵa.
Zotsatira zosakwanira za mkaka ndizomwe mungakonde kuchita mimba:
- Mkaka wa amondi
- Mkaka wa kokonati (chikho chochepa ½)
- Ikani mkaka
- Mkaka wamchere (malire 1/8 chikho)
Malingana ndi zinthu zingati zowonjezera zomwe mukuziwonjezera, ndi kuchuluka kwa slushie-kosasinthasintha komwe mumakonda, mungafune kutulutsa smoothie yanu ndi ayezi.
Kefir
Kefir ndi chakudya chopangidwa ndi mkaka. Monga zakudya zina zowonjezera , kefir yadzaza ndi ma antibiotics osiyanasiyana - mabakiteriya omwe ali "okoma" omwe ndi abwino kwambiri kuti azidya bwino. Ngakhale kuti kefir imachokera ku mkaka wa nyama, kuthirira kwa nayonso kumapangitsa kuti lactose ikhale yotsika kwambiri.
Kefir amasiyana ndi yogurt chifukwa ali ndi mabakiteriya osiyanasiyana komanso yisiti. Kuwonjezera pa makhalidwe ake onse amtundu wobiriwira, kefir ndi gwero lalikulu la mavitamini ambiri. Nthawi zambiri ndimakonda kudumpha amisiri osakaniza mkaka omwe amatchulidwa kumapeto komaliza ndikugwiritsa ntchito kefir ndi madzi monga malo anga opita ku smoothie.
Mwamwayi, kudziwa kwanga kefir sikunayesedwe ndi University of Monash kwa ma FODMAP. Chifukwa cha kuchepa kwa lactose, zingakhale zabwino, koma kuti mukhale otetezeka, ngati muli ndi IBS, mungafune kuyesa kefir pang'onopang'ono kuti muyang'ane chizindikiro chilichonse.
Nthochi
Ndi mavitamini awo, nthochi zimapanga zitsulo zambiri za smoothie. Nthomba ndizomwe zimayambitsa zowonjezera zakudya, mavitamini ndi mchere. Iwo amaonedwa kuti ndi otsika-FODMAP choncho sayenera kuchotsa zizindikiro za m'mimba.
Chimodzi mwa zinthu zabwino kwambiri za banani ndi smoothies ndizoti smoothies ndi njira yabwino yosangalalira nthochi zomwe zatha. Ingochotsani khungu ndikuwamasula! Izi zimakupatsani malo ozizira kwambiri a smoothies anu. Zomwe ndimakumana nazo ndi kuti banani ndizofunikira kwambiri kuti ndizisangalala ndi smoothie. Inu mukhoza kukhala ndi zosiyana zosiyana.
Leafy Greens
Tsopano ife tikuyankhula! Mfundo yonse yomwa smoothies ya thanzi ndiyo kukhala ndi mavitamini apamwamba kuposa momwe mungathere podya. Mungadabwe ndi kuchuluka kwa mphamvu zomwe mumazipeza mutayamba kuwonjezera masamba anu a smoothies.
Pafupifupi masamba omwe ali ndi masamba angakhale abwino kwa umoyo wanu wamagulu, koma apa ndi omwe azindikiridwa kuti ndi otsika kwambiri ku FODMAP ndipo motero sangathe kuchotsa zizindikiro zosayenera:
- Sipinachi yachinyamata
- Bok Choy
- Kabichi
- Kale
- Swiss Chard
Ngati muli watsopano kuwonjezera masamba anu smoothie, mungayambe ndi sipinachi yosautsa ndiyeno mugwiritse ntchito kudzera mwa ena.
Zipatso Zowonongeka
Zipatso zabwino ndi ubongo wanu - ndi mimba yanu. Ndikudandaula kwambiri pogwiritsa ntchito zipatso zamtundu wambiri mu smoothies yanu.
Mavitamini obiriwira amakhala ndi ubwino wambiri. Mmodzi, pamodzi ndi nthochi yako yachisanu, simudzasowa ayezi. Frozen amatanthauzanso kuti nthawi zonse amawoneka mufiriji yanu nthawi iliyonse mukuyang'ana chakudya chofulumira, chamoyo, chamimba kapena chokoma. Zomera zobiriwira zimatengedwanso pamtunda wautali - motero mukupeza chipatso ngati muli ndi zakudya zambiri. Zipatso ndi ndiwo zamasamba m'gawo la zokolola zimasankhidwa akayenda bwino - osati kwenikweni pamene ali ndi zakudya zambiri.
Ngati bajeti yanu imalola, kugula organic, chifukwa simukufuna kufotokozera dongosolo lanu lopweteka zakudya m'magazi ngati mungathe kuthandizira. Chipatso cholera chapafupi ndi njira ina yabwino pamene alimi ang'onoang'ono angadalire njira zowonjezereka za umoyo wamasamba kusiyana ndi kuyika zomera mu mankhwala kuti akule.
Mafuta Ochepa-FODMAP amaphatikizapo blueberries, strawberries ndi raspberries. Ngati muli ndi IBS, mungapewe kupewa mabulosi akuda ngati mukudziwa kuti muli otetezeka ku polyols, mtundu wa FODMAP .
Chenjezo: Zipatso mu smoothie zanu zidzasanduka mtundu wofiirira. Ziri zokoma, koma mtundu ukhoza kutengera zina.
Zotsatira Zabwino Zanu
Simuyenera kudziletsa nokha ku zipatso zokha. Zipatso zambiri zimapereka chithandizo chachikulu kwa smoothie zokoma - mazira kapena ayi. Mukungofuna kuonetsetsa kuti mukusakaniza smoothie ndi masamba obiriwira ndi masamba ena abwino omwe tiwone ma slide omwe amabwera kuti smoothie yanu isakhale yochuluka kwambiri mu shuga.
Zotsatira zotsatirazi zochepa za FODMAP zikanandipatsa chisindikizo chovomerezeka kwa smoothie wochezeka kwambiri:
- Kantalupu
- Honeydew vwende
- kiwi
- Layimu
- Papaya (paw paw)
- Chinanazi
Ndiroleni ndikuuzeni zachinyengo changa . Nthawi zonse ndikamasangalatsa, nthawi zonse ndimaika mbale ya zipatso ya mchere kuti ndiwonetsere mikate ndi makeke omwe ena amabweretsa. Pomwe phwando latha, ndimayimitsa chipatso chotsalira m'matumba ang'onoang'ono omwe angathe kutuluka mufiriji yanga kuti ikhale yotchedwa smoothies.
Buluu Wamadzi
Mafuta abwino ndi njira ina yochepetsera kukwera kwa shuga m'magazi kuchokera ku zipatso zonse zomwe mungakhale mukuziika mu smoothie yanu. Koma butters amangokwanira ndalama zimenezo, koma onjezerani kukoma kokoma kwa smoothies anu. Simukusowa zambiri - supuni basi idzachita. Zosankha zanu zabwino ndi kapu ya batala kapena mafuta a amondi. Mphanga ali pamwamba mu FODMAPs, choncho ndibwino kuti muchepetse mtundu umenewo.
Mafuta a Kunikoni
Mafuta a kokonati ndi mafuta ena abwino omwe angakuthandizeni kuchepetsa kuyamwa kwa zipatso zanu za smoothie m'magazi anu, pamene mukuwonjezera moyo wanu wa moyo ndikukuthandizani kuti mumve bwino mavitamini ndi minerals onse omwe mukupeza kuchokera ku anu smoothies. Ndikufuna kuti ndikuonjezerepo zowonjezera 1 supuni imodzi ya mafuta kwa smoothies yanu.
Peyala
Mtundu winanso wa mafuta wathanzi ndiwo mankhwala ochititsa chidwi . Ngakhale ngati simukukonda kukoma kwa mapuloteni ayeseni ma smoothies anu! Kuwonjezera pa kukhala chomera chochokera ku mapuloteni, komanso kukupatsani mavitamini ndi minerals ambiri, iwo amawonjezera mawonekedwe a smoothie anu.
Chokhachokha kwa mapepala kwa munthu yemwe ali ndi IBS ndi chimodzi mwa magawo 8 okha omwe amalingalira kuti ndi otsika-FODMAP. Koma uwu ndiwo kukongola kwa smoothies! Mukhoza kudula supukuta mu magawo 8 ndikuwombera 7 mwa iwo. Inu tsopano muli ndi mapepala omwe muli pafupi ndi tsogolo lapadera.
Wosangalatsa pang'ono
Tikukhulupirira kuti pakati pa nthochi, zipatso ndi zipatso zina zomwe mwakhala mukuziphatikizapo, smoothies anu ndi okoma! Komabe, ngati mukusowa kukoma pang'ono kuti musamachititse kukoma kwa masamba anu, mukhoza kuwonjezera mu chokometsera pang'ono. Ngakhale kuti umboniwo si wotsimikizika, uchi angapereke zithandizo zina zoteteza antibacterial ndi anti-allergies. Komabe, uchi ndi waukulu mu fructose ya FODMAP ndipo kotero si njira yabwino ngati muli ndi fructose malabsorption. Ngati ndi choncho, mazira a mapulo akhoza kusankha bwino. Ingokumbukirani kuti mungogwiritsa ntchito madontho pang'ono!
Ngati mutapeza kuti mukuchepetsanso nsomba zotchedwa smoothies, ndiye kuti ndizokoma kwambiri. Yesetsani kusewera mozungulira ndi kuchuluka kwa zotsekemera zomwe mumagwiritsa ntchito kuti muzisunga.
Cacao - Chifukwa Chokoleti Ndi Chinthu Chodabwitsa
Ndipo chifukwa chakuti chilengedwe ndi malo abwino kwambiri, kocoo (chokoleti chofiira) ndi zabwino kwa inu! Zolinga zathu ndi zolinga zathu apa, ndibwino kudziŵa kuti cacoa ikhoza kukhala ndi makhalidwe oyambirira. Izi zikutanthauza kuti ndi chakudya chomwe "chimadyetsa" mabakiteriya abwino mumatumbo anu. Ndipo zimakonda kwambiri! Vuto la chokoleti yambiri ndiloti liri ndi shuga wowonjezera ndipo, nthawi zambiri, ndi mafuta osawononga. Komabe, ufa wa cacao uli ndi makhalidwe abwino kwambiri a chokoleti, popanda zochepa. Mwamwayi, kholao yokha ndi yowawa (ndicho chifukwa opanga maswiti akuwonjezera shuga!)
Mu smoothie, komabe mungathe kupeza chokopa ndi thanzi la chokoleti, chifukwa chakuwidwa mtima kumachotsedwa ndi zinthu zina mu smoothie yanu. Nkhosa ya Cacoa imakhalanso yochepa mu FODMAPs, kotero palibe nkhawa kumeneko. Khalani omasuka kuwonjezera supuni yowonjezera ndi kusangalala ndi elixer yanu yokoma.
Chia Mbewu, Zotsalira & Mbewu Zomangira
Smoothies ndi galimoto yoyenera kutengera zowonjezera zowonjezera mbeu za chia , zowonjezera ndi mbewu zosaphika. Zonsezi ndizo malo ogwiritsira ntchito zakudya zabwino. Zonse ziwiri ndi nkhuku zimaganiziridwa kuti ziwonjezekedwe mwakhama mapangidwe - nthawizonse chinthu chabwino! Mtundu uliwonse wa mbewu ndi malo abwino a omega-3 fatty acids, omwe amathandiza kukhala ndi thanzi la maselo ambiri a matupi athu.
Chia ndi nyemba za hemp zikhoza kuwonjezeredwa mwachindunji kwa smoothies yanu. Zigawuni zimayenera kukhala zoyambirira kuti musangalale ndi thanzi lawo. (Zotsatira zabwino, sungani mbeu zanu mu firiji) Izi ndi zofunika kwambiri ndi malo osungunuka kuti asatengeke.) Yambani ndi supuni ya iliyonse yomwe ikukupemphani kwambiri kuti mulole thupi lanu lisinthe. Mukatero mukhoza kugwira ntchito yanu mpaka supuni ya aliyense monga njira yabwino yopangira mimba yanu yokongola ya smoothie!
Zotsatira:
Hertzler, S., & Clancy, S. "Kefir imapangitsa kuti lactose isamalidwe komanso kulekerera anthu akuluakulu omwe ali ndi lactose maldigestion." Journal ya American Dietetics Association 2003 103: 582-587.
Tzounis, X., et.al. "Prebiotic kuunika kwa mtundu wa cocoa-wochokera kwa anthu abwino pogwiritsa ntchito njira yopitilirapo, yolamulira, yowona, iwiri, yamakutu" American Journal of Clinical Nutrition 2011 93: 62-72.