Uma ubhekene nobuhlungu obuvela emathunjini omzimba obucasulayo (IBS) , kungaba nzima ukucabanga ngokudla ukudla. Noma kunjalo, uyazi ukuthi kufanele udle. Kunganciphisa ezinye izinkathazo zakho ukwazi ukuthi ngokushintsha indlela odla ngayo, ungase ukhululeke ngempela izimpawu.
Kunezinhlobo eziningi zezindlela zokunciphisa ubuhlungu besisu nesisu . Phakathi kwazo kukhona amathiphu amathathu lula ukukhumbula engqondweni yakho njengoba wenza izinqumo zakho zokudla kwansuku zonke.
Gwema ukudla okudla
Ukudla okunomsoco kunezinto ezingaphakamisa amandla ezinqamula emathunjini emathunjini, okubangelwa ubuhlungu obuningi nokukhuphuka. Hlela ukudla ukudla okunamafutha aphansi, ugweme noma yini enamafutha, okuthosiwe noma amafutha.
Uma udinga imibono, vele ubheke kwimenyu ephansi yokudla fat. Lezi zivame ukufaka izithelo nemifino eminingi, inyama enomzimba njengenkukhu nezinhlanzi ezifana ne-saumon. Izinwele kanye nama-saladi zihle, ukudla okulula okuzokunika ukudla okunomsoco ngaphandle kokufaka ngokweqile uhlelo lwakho.
Yidla ukudla okuncane
Ukudla okukhulu kungabuye kuqiniseke ukuphambana kwamathumbu. Hlela ukudla ukudla okuncane njalo kulo lonke usuku lwakho ukuze ungalimazi uhlelo lwakho.
Kunokudla okuningi kwe-IBS-friendly ongakujabulela kulo lonke usuku. Ungase ube neqanda lokudla kwasekuseni, isaladi elisha lesidlo sasemini, kanye nesidlo sezinkukhu ezinomsoco. Phakathi kokudla, zama ukudlala amantongomane, imbewu, noma i-yogurt.
Ezinsukwini Ezimbi, Nciphise Ukudla Kwe-Gassy
Ukudla okukhiqiza igesi emathunjini kungabangela ukuhlukunyezwa kwesisu kanye nokweqa.
Ngeshwa, lokhu kudla okufanayo kufana nokuba nezinzuzo eziphakeme zokudla okunomsoco. Ngakho-ke akuwona umqondo omuhle ukudla ukudla okunomthelela ngokweqile njalo. Noma kunjalo, lapho ubuhlungu bakho bubuhlungu kakhulu, ukusika izinto ezimbalwa kungase kube indlela yokuhamba.
Kulezi zinsuku, zama ukudla okungewona ugassy futhi ugweme labo okungenzeka bakhiqize igesi.
Izinketho zakho zihlukene kakhulu futhi zihlanganisa yonke into kusuka enkukhu nasenkomo kuya emifino eluhlaza, utamatisi, namajikijolo. Ezinye izithelo ezifana ne-oats kanye nelayisi nazo zingakunikeza ama-carbs adingeka kakhulu ngaphandle kwegesi.
Ingabe Ukudla Okuphansi-FODMAP Kukufanele?
Uma uthola ukuthi ukuvinjelwa kanye negesi kunomthelela ekuhluphekeni kwakho kwe-IBS njalo, ungase ufune ukubheka ukudla okuphansi kwe-FODMAP . Lokhu kudla kunomcwaningi wokusekela ukusetshenziswa kwawo ekunciphiseni iziguli ze-IBS.
Uhlu lokudla kulokhu lokudla okunomsoco aluhambisani ngokuphelele futhi kunezinhlobo ezihlukahlukene zokukhetha. Kodwa-ke, kungase kube ngcono ukuxhumana nomuntu owaziwa yi-dietian owaziyo ukudala uhlelo lokudla olwenza izimpawu zakho futhi akunike ukudla okunomsoco okudingayo nsuku zonke.
Inothi Kusuka
Njenganoma yisiphi isimo sezempilo, kubalulekile ukwazi uma udinga ukuxhumana nodokotela wakho. Uma uhlangabezana nokuchotshozwa okubuhlungu kakhulu ngaphezu kwephethini yakho evamile, ubanike ucingo. Lokhu kuyiqiniso futhi uma izimpawu zakho zifaka ukuhlanza, umkhuhlane, igazi noma izitshalo ezimnyama noma ukungakwazi ukudlula igesi.
Umthombo:
> Gibson P, uMalusi S. Ukuphathwa kokudla okusekelwe ekudleni kokusebenza kwempawu zokusebenza kwamathumbu: Indlela ye-FODMAP. I-Journal ye-Gastroenterology ne-Hepatology. 2010; 25: 252-258.
> I-National Digestive Clearinghouse Information Clearinghouse (NDDIC) Igesi ku-Tract Digestive Tract. 2016.