Kodi mukuvutika kuti muchepetse thupi pamene zakudya zabwino zikuwoneka kuti IBS yanu ikuipiraipira? Ndizovuta zowonongeka kwa anthu omwe ali ndi matenda osokoneza bongo (IBS) . Komabe, kulemera kwake sikuyenera kukhala kopanda chiyembekezo.
Panopa pali kuwala kokhala ndi chiyembekezo. Sayansi yatipatsa ife zothandiza zokhudzana ndi chakudya, IBS, ndi kuwonongeka kwa kulemera. Mungagwiritse ntchito mwayi umenewu kuti muthe kulemera, komanso kuti mukhale ndi thanzi labwino.
Zakudya zopatsa thanzi komanso zakudya zimakhala zosokoneza. Katswiri wina adzakuuzani chinthu chimodzi, pamene wina akukuuzani chinachake chosiyana. Ndipo nthawi zina zikhulupiliro zokhudzana ndi kulemera zimakhala zolakwika.
Tidzayang'ana njira zingapo zathanzi zowonongeka zomwe zimagwirizana ndi sayansi yamakono. Tidzagwirizananso izi motero zimayenderana bwino ndi kuyesa kuti IBS yanu ikhale yoyenera.
Sankhani Zochepa-FODMAP Zobala
Aliyense amadziwa kuti masamba ndi zipatso zimadzaza, zowonjezera, komanso zokhutiritsa komanso kuti kudya zambiri kumakuthandizani kuchepetsa thupi. Komabe, ngati muli ngati anthu ambiri omwe ali ndi IBS, mungachite mantha kuti kudya zakudya zodzala ndi zitsamba kudzachititsa kuti zizindikiro zanu zikhale zovuta chifukwa ndizo zomwe zinachitika kale.
Musawope Zobala, Sankhani Mwanzeru
Inu simukusowa kukhala mwamantha monga sayansi ili pano kuti ikuthandizeni inu! Ofufuza ochepa a FODMAP a ku University of Monash anayesa masamba ndi zipatso zambiri. Adziŵa omwe angathe kulekerera ndi anthu ambiri omwe ali ndi IBS.
Mungayambe kuyesayesa mwakuya kwanu posankha zakudya zochepa zowonjezera ndi zipatso monga advocate, nthochi, kale, ndi tomato. Mungapeze kuti patapita nthawi, mukhoza kutambasula kupatula zosankha zochepa za FODMAP popanda zizindikiro zoyambitsa.
Mukhoza kuwonjezera kwambiri chakudya chanu m'matumbo-zipatso ndi ndiwo zamasamba zowonongeka poyesera kuti mukhale ndi zokolola pa chakudya chilichonse. Khalani ndi smoothie wobiriwira ndi zipatso kapena masamba ophikira chakudya cham'mawa. Sangalalani saladi kaya masana kapena masana. Lembani theka la mbale yanu yamadzulo ndi ndiwo zamasamba.
Chilichonse chimene mungachite, kumbukirani kuti masamba ndi zipatso zosakaniza zingakhale zovuta kuti chiwalo chanu cha m'mimba chilekerere.
Sankhani mapuloteni
Kodi mumamenyana nthawi zonse ndi zilakolako? Sankhani mapuloteni pa carbs!
Mapuloteni samayambitsa shuga a magazi. Izi zikutanthawuza kuti sizimayambitsa matenda a insulini komanso otayirira omwe amakutumizirani kuti mupeze chakudya cha maola angapo mutatha kudya. Mapuloteni amakhalanso ovuta kukumba ndipo motero sizingayambitse zizindikiro za IBS .
Zakudya Zabwino Zamapuloteni:
- Ng'ombe *
- Nkhuku*
- Mazira
- Mtedza
- Nkhumba*
- Zakudya Zam'madzi
- Mbewu
- Tofu, tempeh, seitan (kwa osaliatali)
- Yogurt
* Kuti muchepetse chiopsezo chanu chodziwidwa ndi zinthu zomwe sizili zabwino kwa mavitamini anu amtundu mumasewera , musamalandire mankhwala ophera tizilombo ngati kuli kotheka.
Mapuloteni kwa Omasamba
Kugwiritsa ntchito mapuloteni okwanira kungakhale kovuta ngati muli ndi zamasamba ndi IBS . Mwachidwi, akatswiri a FODMAP apeza kuti tofu, tempeh, ndi seitan amavomerezedwa bwino. Nkhuku zam'chitini ndi mphanga zam'chitini zingadye pang'onopang'ono ngati zimatsukidwa bwinobwino.
Sankhani Mafuta Oyenera
Mawu akuti, "mafuta amakupangitsani kukhala olemera" ndi othandiza, koma amachokera ku sayansi yolakwika. Malangizo oti adye zakudya za mafuta ochepa amatha kubwerera, monga momwe chiwerengero cha kunenepa kwambiri, matenda a shuga, matenda a mtima, ndi zochitika zapadera zimakhala ndi mlengalenga.
Vuto ndi chakudya chochepa cha mafuta ndi katatu:
- Okonza chakudya amalowa m'malo mwa mafuta omwe ali ndi shuga ndi mafuta oyeretsedwa. Zonsezi zimayambitsa matenda a insulini omwe amatsogolera kulakalaka ndi kulemera, komanso kumawonjezera chiopsezo cha shuga ndi matenda a mtima.
- Matupi athu - makamaka ubongo wathu - amafunikira mafuta kuti aziyenda bwino.
- Mafuta amawonjezera kukoma kwa chakudya ndipo amachititsa kuti tikhale okhutira tikatha kudya. Mukakhutira, mwachibadwa mumadula makampani omwe amawotchera makina.
Pewani mantha kuti mafuta adzakupatsani mafuta ndi kuwonjezera pa chakudya chanu cha tsiku ndi tsiku!
Ndikofunika kukumbukira kuti si mafuta onse omwe alengedwa ofanana . Mafuta amtundu amapezeka mu zakudya zambiri zomwe zimagwiritsidwa ntchito ndipo zimagwirizanitsa ndi chiopsezo cha matenda a mtima. Yesetsani kupeŵa zakudya zilizonse zomwe zili ndi mafuta ochepa. Zowopsa ndi phindu la mafuta odzaza - omwe amapezeka mu zinthu monga nyama yofiira ndi batala - ndi phunziro lomwe likukambilana, choncho funsani dokotala wanu.
Kodi mafuta amapezeka kuti ali ndi zakudya za IBS ? Zakudya zokazinga ndi zonunkhira zikutheka kuti zimachotsa zizindikiro zanu. Komabe, mafuta abwinobwino ayenera kuloledwa bwino ndipo adzachita ntchito yabwino pakukulitsa mavitamini anu .
Zokoma Zabwino Zakudya Zathanzi
Nsomba. Ngakhale nsomba zambiri ndizo zothandiza kwambiri za Omega-3 fatty acids, zina zimakhala zathanzi kwa inu kuposa ena:
- Idyani: Anchovies, salimoni, ndi sardines
- Pewani: Nsomba zazikulu ngati nsomba za m'nyanja kapena Mako shark, chifukwa cha zowononga mankhwala
IBS-Friendly Seeds. Izi zikhoza kukhala zabwino kwa IBS-C .
Nkhono za Low FODMAP. Izi ndizabwino kuti zikhale zosakanizika pang'ono komanso zowonjezera zowonjezera pa mbale zosiyanasiyana.
- Mitsuko ya Brazil
- Macadamia mtedza
- Pecans
- Walnuts
Mafuta. Pewani izi mukamaphika chifukwa ndi njira yabwino yopezera mafuta abwino pa chakudya chilichonse.
- Kokonati mafuta
- Mafuta a azitona
Panga. Sangalalani ndi iwo okha kapena kuwonjezera iwo kuzipangizo zomwe mumazikonda,
- Kuchetsa (kutumikira 1/8 ya zipatso zonse ndizochepa-FODMAP)
- Azitona
Dulani (Zodziwika) Carbs
Shuga ndi zakudya zopangidwa bwino - zakudya zophweka - zikuwoneka kulikonse!
Mtundu wochuluka kwambiri wa makapu oyeretsedwa ndi ufa wa tirigu, womwe ndi ufa womwe uli ndi chigawo chakunja cha brans kuchotsedwa. Ufa wonyezimira, ndi wokondedwa wake mu upandu, shuga, amapezeka mu mkate, pastas, mikate, ma cookies, donuts, ndi zakudya zosinthidwa. Zinthu zonsezi zimathandiza kwambiri anthu ambiri kumadzulo.
Komabe, shuga ndi zakudya zopangidwa bwino zimatilitsa. Kunenepa kwambiri, matenda a mtima, ndi shuga zakhala zikugwirizanitsidwa kwambiri ndi zakudya zowonjezera shuga ndi zokonzedwanso zamagazi.
Kodi Carbs Zambiri Zimatani Thupi Lanu?
Tikamadya shuga ndi zokonzeka Zakudya, shuga athu amagazi amafulumira. Izi zimapangitsa kuti tizirombo timene timatulutsa insulini. Insulini imapanga ntchito yabwino yochotseratu shuga wambiri (shuga), koma imatero poiika m'maselo athu ndi mitsempha ya m'magazi.
Ichi ndichifukwa chake zakudya zowonongeka zimapangitsa kuti kunenepa ndi matenda a mtima. Katundu utatha kuchotsedwa, thupi limatumiza kuyitana kwa zina. Izi zimapangitsa kuti zikhale ndi zakudya zowonjezera zamagazidwe, zomwe zimakhala ndi moyo wa dieter. Pakapita nthawi, insulini imayamba kuwonjezeka, kuwonjezera chiopsezo cha matenda a mtima ndi shuga.
Koma Kuletsedwa uku kuli koyenera kwa IBS
Izi mwina ndi chimodzi mwa ndondomeko zovuta kwambiri. Komabe, siliva yophimba ndikuti kudula zakudya zowonongeka kungakhale ndi zotsatira zabwino kwambiri pa zizindikiro zanu za IBS. Tirigu, makamaka, wakhala akugwirizana ndi IBS pa zifukwa ziwiri:
- Tirigu ali ndi gluten, mapuloteni omwe sungakhoze kudyedwa konse ndi aliyense yemwe ali ndi matenda a celiac . Odwala a IBS amaonedwa kuti ali pa chiopsezo chachikulu cha matenda a leliac. Ngakhale ngati wina alibe matenda a celiac, amavomerezedwa kuti machitidwe ena a IBS amalingaliridwa kuti amachokera ku mphamvu ya gluten .
- Tirigu ali ndi fructans, imodzi mwa chakudya cha FODMAP chomwe chagwirizanitsidwa ndi kuchititsa zizindikiro zosayenera zakumimba kwa anthu omwe ali ndi IBS.
Ndibwino, Thupi Lanu Lidzasintha
Yesetsani kuthetsa shuga ndi zakudya zopangidwira. Zingatenge masiku angapo kuti thupi lanu lileke kukutumizani chifukwa cha zokomazo zabwino ndi zokoma. Mukachoka pa sitimayi, mphamvu zanu zidzakhazikika ndipo mudzakhutitsidwa kwambiri pakati pa chakudya. Mudzachita thanzi lanu lonse ntchito yaikulu. Maluwa anu am'mimba adzakuthokozani!
Kuti mukhale olemera, ndi bwino kuti mukhale ndi nthawi yambiri yochiritsira. Komabe, samalirani kwambiri momwe zimakupangitsani kumva ndi zomwe zimakhudza zofuna zanu zikupita patsogolo.
Pewani Kudya Zakudya Zosakanizidwa, Zakudya Zakudya Zakudya Zosafunika, ndi Chakudya Chakudya
Zakudya zabwino zimakhala zabwino kupulumutsa nthawi komanso kumsika, koma ndizovuta kwambiri chifukwa cha thanzi lanu.
Zakudya zowonongeka, zakudya zopanda zakudya, ndi zakudya zowonjezera zimadza ndi shuga, mafuta okonzedwa bwino, mafuta osapatsa thanzi, ndi mitundu yonse ya mankhwala (zakudya zowonjezera, zakudya za zakudya, zakudya zolimbitsa chakudya). Zonsezi zikhoza kuwonjezera phindu lolemera ndi zizindikiro za IBS - zinthu ziwiri zomwe mukuyang'ana kuti mupewe.
Njira yothetsera vutoli ndi kudya zakudya zonse pamene zingatheke. Zakudya zonse zimaphatikizapo masamba, zipatso, mtedza, mbewu, ndi zinyama.
- Kuphika kunyumba nthawi iliyonse. Kuphika kunyumba kukuthandizani kuti mukhale olamulira zonse zomwe mumadya.
- Gulani malo oyendetsa sitolo. Pewani zakudya zomwe zimabwera mumabokosi ndi kukhala ndi moyo wautali. Izi nthawi zambiri zimadzazidwa ndi zotetezera zomwe zingakhale zabwino kwa wopanga chakudya koma si zabwino kwa thupi lanu.
- Idyani zakudya zomwe agogo-agogo anu amadziwa. Ngati sakudziwa kuti ndi chakudya, kodi mungayembekezere bwanji kuti chitetezo chanu chiteteze?
Tumizani Zakudya Zakudya
Otsatsa malonda amakonda kukuyesa ndi soda ndi zakudya zochepa zowonjezera makilogalamu 100. Komabe, zakudya izi zimapereka chakudya chochepa
Zomwe amapereka ndizo zambiri zowononga zomwe takhala tikuzikamba. Izi zimaphatikizapo chakudya chokhazikika ndi mankhwala. Kuti zinthu ziipireipira, zambiri zimakhala ndi zokoma zokoma.
Zakudya zotsekemera zimatha kukhutitsa dzino lanu lokoma, koma zimanyenga thupi lanu. Izi zingakuike pangozi yolakalaka thupi lanu likafuna kupeza chakudya chenicheni. Kuonjezera apo, zina zotsekemera zotsekemera zingayambitse zizindikiro za IBS, makamaka gasi ndi bloating .
Tsekani pa IBS-Zokoma Zowonjezera.
Nthano ina yokhudza kudya ndi yakuti, kuti uchepetse thupi, wina ayenera kukhala ndi njala. Mofanana ndi nthano za mafuta, iyi imatha kubwereranso ngati kunyansi kungayambitse kusinthana.
Mudzapambana kwambiri kulemera kwanu ngati mutadya chakudya chopatsa thanzi nthawi zonse ndikukhala ndi zakudya zopatsa thanzi kuzungulira nthawi yomwe muli ndi munchies.
IBS-Zosakaniza zokoma
- Mtedza wa FODMAP monga mtedza wa Brazil, Macadamia, pecans, ndi walnuts).
- Tchizi tochepa-FODMAP imakhala ngati cheddar ndi mozzarella.
- Zipatso zochepa za FODMAP monga nthochi, blueberries, cantaloupe, malalanje, chinanazi, raspberries, ndi strawberries.
Imwani Madzi Ambiri
Selo lililonse m'thupi lathu limasowa madzi okwanira kuti agwire bwino. Mu moyo wathu wotanganidwa, ambiri aife timanyalanyaza kutsimikiza kuti tikumwa madzi okwanira. Timayesanso kuti tisagwirizane ndi zizindikiro zathupi zomwe timafunikira madzi ambiri.
Chimene chingachitike ndikuti timaganiza kuti tili ndi njala, pamene tili ndi ludzu. Choncho, musanapite ku chotupitsa, imwani madzi onse ndikuwona zomwe zimachitika. Mwinamwake simunafunike kuti mutenge chakudya chonse ndipo mutha kuyembekezera kuti mutenge chakudya chotsatira.
Madzi Amasintha Zina Zizindikiro za IBS
Kumwa madzi ambiri kumathandizanso ndi IBS yanu. Ngati mumakonda kudzimbidwa (IBS-C), kumwa madzi okwanira kumathandiza kuti zofunda zanu zikhale zofewa. Mukapanda kumwa madzi okwanira, thupi lanu limathera podula madzi kuchokera mu chitseko, zomwe zimapangitsa kuti zikhale zolimba .
Mwinanso, ngati muli okonzeka IBS-D , madzi omwe mumamwa amathandiza m'malo mwa madzi omwe ataya nthawi yomwe akutsegula m'mimba.
Musadandaule Za Kudya Monga Aliyense Wina
Anthu ambiri omwe ali ndi IBS amadandaula kuti sangadye ngati wina aliyense. Kwa ichi, ndimati, "icho ndi chinthu chabwino!"
Kudziko lakumadzulo, munthu wamba amadya zakudya zopanda thanzi. Pezani zitsulo za siliva mu IBS yanu ndikudyetsa thupi lanu ndi zakudya zonse zathanzi, zamasamba, zipatso, mapuloteni, ndi mafuta abwino.
Izi zikhoza kutanthauza kuti mbale yanu ikuwoneka mosiyana kwambiri ndi abwenzi anu, kapena kuti zosankha zanu n'zochepa pamene mukudya kapena kusonkhana. Koma, thupi lanu lidzakupatsani mphoto yowonongeka, mphamvu yowonjezera, njira yochepetseratu ya zakudya, komanso kuchepa kwa matenda aakulu. Ndani akudziwa, mwinamwake mungayambe kupeza anzanu ndi achibale anu kudya zambiri monga inu!
Zotsatira:
US Office of Disease Prevention and Health Promotion. Malangizo Othandiza kwa Amwenye. 2015.
> Eswaran S. Low FODMAP mu 2017: Zophunzira Zomwe Zaphunziridwa Kuchokera Kumayesero Amakono ndi Maphunziro a Maiko. Neurogastroenterology ndi Motility. 2017; 29 (4) .doi: 10.1111 / nmo.13055.
Gibson P, Shepherd S. Zochita zowonjezera zakudya zogwiritsira ntchito zowona m'mimba zizindikiro: Njira ya FODMAP. Journal of Gastroenterology ndi Hepatology. 2010; 25: 252-258.