Amathiphu ama-10 wokudla ne-IBS

Iningi labantu libona ukudla ngaphandle kwendawo yokudlela njengendlela yokuphatha kahle. Uthola ukujabulela inkampani yabanye, udle ukudla okuthakazelisayo okulungiselelwe kahle, futhi ukhululeke emisebenzini yokupheka nekhishi ehlanzekile. Uma unesihlungu samathumbu (i-IBS), ungase ungabi nomuzwa omuhle mayelana nakho konke okuhlangenwe nakho. Eqinisweni, kungenzeka ukuthi umqondo wokuya esitolo sokudlela ugcwala ukwesaba.

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Amakhasimende okucwaninga

Kungaba nzima ukwenza izinhlelo zokudla ngaphandle komzimba obhekana neziqephu ezingenakulinganiswa zokuhlukunyezwa okubuhlungu , izidakamizwa zesifo sohudo oluphuthumayo, noma ukuvinjelwa ekuqotheni . Abanye abantu bazizwa benqikazi ukuzibophezela isimemo esinjalo noma ukuhlangabezana nesipike ekukhathazeka lapho empeleni beyala ukudla kwabo ngoba kubangelwa bazizwe beboshelwe. Futhi kungaba nzima ukwethemba ukuthi ukudla ukudla okulungiselelwe ngendlela engaziwa, kanye nezithako eziyimfihlakalo kungenzeka, ngeke kukhishwe i-IBS.

Kodwa lonke ithemba alilahlekile! Enye yezinto ezinhle kakhulu ongayenza ukuqinisekisa ukuthi unokudla okunethezeka endaweni yokudlela ukuthola ulwazi ngaphambi kwesikhathi. Iningi lokudlela lihambisa amamenyu abo ku-intanethi ukuze ukwazi ukuthola isikhathi esingaphambili uma kuzoba nokukhetha okufanele ukudla. Izindawo zokudlela eziningi ziye zahlala kakhulu kubantu abanokukhathazeka kokudla . Lokhu kungase kusho ukuthi banikela ngezinketho ezingenayo i-gluten noma ezingenayo ubisi. Uma ungaqiniseki ngokuvumelana nezimo zokudlela, zinike ucingo. Thola kusengaphambili uma bazokwazi ukulungisa ukudla ngendlela engeke isuse izimpawu zakho.

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Imephu Phuma Uhlelo

Kungenzeka kube yi-bummer ukuthi ukuzenzekela akukona kumakhadi akho okwamanje ngenxa ye-IBS yakho. Kodwa-ke, ukuhlela kuyasiza kakhulu kunokuba ubikezele ukukhathazeka kwakho kube yikamva esibi nakakhulu. Ukulindela yonke imiphumela engakusiza kuyosiza ukugcina ukukhathazeka kwakho kuphelile. Izinto ezibalulekile okumelwe zihlangane nazo:

• Ukuthola ukufinyelela kwakho ezindlini zangasese ohambweni lokudlela
• Ukuhlela ukuhamba ekhaya kufanele udinga ukushiya kusenesikhathi
• Ukutshela abangane bakho nganoma iziphi izidingo ezikhethekile

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Ungabi Nanjala

Ungazifaki njala ngomzamo wokugcina uhlelo lwakho lokugaya luzolile. Abanye abantu bacabanga ukuthi uma kungekho ukudla, uhlelo lokusebenza lokugaya lungasebenzi . Lokhu akulona iqiniso. Ukugaya kungumsebenzi oqhubekayo ngisho nangaphandle kokudla.

Yidla ukudla okuncane, okuvamile kulo lonke usuku ngaphambi kokuphuma kwakho okuzayo. Kunezinzuzo eziningana kule ndlela:

• Ukudla ukudla njalo kuzosiza umzimba wakho ukulawula inqubo yokugaya.
• Uma ufika esitolo sokudlela ulambile, ungase ulingeke ukuba udle ukudla okungenzeka ukuthi ususe uhlelo lwakho.
• Ukudla ukudla okukhulu kungadala noma kuqinise ukugwinya kwamathumbu, ukuholela ekuhlaselweni kakhulu kwe-IBS owawukulindele ukugwema ngokuzilamba.

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Yiba Phambi Kokuhamba Kwakho

Sebenzisa usuku ukuqinisekisa ukuthi umzimba wakho uphelile ngangokunokwenzeka. Abantu abane-IBS bavame ukuzizwa bephephile uma basekhaya. Kubalulekile ukukhumbula ukuthi i-geography ayibangeli izimpawu ze-IBS-ukukhathazeka okungabangela noma kubangele. Imisebenzi ewusizo yokugcina umzimba wakho ube nezothule ngangokunokwenzeka ihlanganisa:

• Ukubonakala
• Izindlela zokuphefumula ezijulile
• Ukuphumula kwemisipha okuqhubekayo
• Ukuzindla
• Yoga

Bheka ngeso lengqondo ukudla njengento ehlelekile, ejabulisayo. Ukubukwa kungaba yithuluzi elinamandla lokunciphisa ukukhathazeka. Ake ucabange uhamba esitolo sokudlela, uhlezi etafuleni, ula ukudla futhi ujabulele ukudla nomzimba othulile, ozolile.

Ukuhamba ngomcimbi engqondweni yakho kukuvumela ukuba ubone noma yikuphi okungahle kube khona izinkinga ezikhona. Buyela kuhlelo lakho lomdlalo bese uthola indlela ekhululekile kakhulu yokubhekana nazo zonke izici ezikhathazayo zokuphuma.

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Hlalani Namahloni Lapho Ukhona Lapho

Khumbula ukugcina umzimba wakho uqotho. Uma uhlezi esihlalweni sakho, cindezela kakhulu futhi uphumule noma yiziphi izinhlanzi ezinzima. Ziziphazamise ekukhathazeni kwakho kokugaya ngokugxila enhlobeni yokudlela kanye nenjabulo yokuphuma nabangani bakho noma umndeni wakho.

Musa ukuskena umzimba wakho ukuze uthole izibonakaliso zenkinga. Ukuskena ukuziphatha kuthumela umyalezo ebuchosheni ukuthi kukhona usongo olusemandleni. Uma usabela ekusongweni okubonakalayo, impendulo yokucindezeleka iqala futhi into elandelayo uyazi ukuthi amabilini akho ayingxabano. Futhi, sebenzisa ukuphumula nokuphazanyiswa ukuze uhlale uzolile lapho ubhekene namaphi ama-twinges, ama-rumblings, noma ama-cramps.

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Thola i-Bathroom

Thola lapho ukugezela khona bese uzama ukukhohlwa ngakho. Ungavumeli ubuchopho bakho ukuba banjwe ezindaweni ezikhathazayo ngokuthi ngabe indawo yokugezela ihlala. Uma uhlushwa yi- IBS-D , izingozi zokugezela ziyakhathazeka ngokuvamile kepha nazo azivamile. Ukugcina umzimba wakho ube nokuthula njengoba kunokwenzeka kuyokwandisa amathuba okuthi angeke akhiphe noma yisiphi isitoreji kuze kube yilapho uvikelekile endlini yangasese.

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Khumbula Kukhona Kuhlale Kukhona

Ungaqapheli ukuthi ukuhleleka kokudla yisimo lapho uboshelwe khona. Lokhu kuzokwenyusa ukukhathazeka kwakho futhi kwandise ingozi yezimpawu. Ukuzibophezela okukodwa okwenzayo uma uyala ukudla kungukuthi kufanele ukhokhe ukudla. Akukho mthetho othi ufanele uhlale uwudle.

Uma uthola ukuthi awujabuli ngempela ukujabulela ukudla, zizwe ukhululekile ukuzithethelela. Vele uqiniseke ukuthi ushiya imali ukumboza izindleko zakho. Ungakhathazeki ngenduduzo yabanye. Abangani beqiniso kanye nabalingiswa bekhwalithi bazoqonda futhi basekele isinqumo sakho sokubhekana nezidingo zakho zomzimba.

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Hlela Ngokuhlakanipha

Khetha ukuzondla isilinganiso esilinganiselwe sokudla okuphephile. Ngenkathi incazelo ye-IBS-friendly ukudla ihlukile kubantu bonke, ukukhetha ukudla okungaphansi kwama- FODMAP kuyindawo enhle yokuqala. Ungakhethi noma yikuphi kwalokhu okulandelayo njengoba bebeka ingozi yokugqugquzela ngokuqinile i- reflex yakho ye- gastrocolic , okubangelwa ukudala ukuphazamiseka okukhulu kwamathumbu:

• Izingxenye ezinkulu zokudla
• Ukudla okunomsoco, okunomusa, okunomsoco, we-buttery
• Ukudla okujulile
• Ukudla kwe-Gassy

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Buka Lokho Okuphuzayo

Khetha iziphuzo zakho ngokuhlakanipha. Nakuba utshwala ne-caffeine kungaba kokubili ukucasula uhlelo, lokhu akusho ukuthi unamanzi okuphuza lapho wonke umuntu ejabulela ukuphuza noma ukuphuza.

I-soda ayiyona into enhle-ushukela, ubumnandi bokufakelwa, kanye ne-carbonation kungase kuphakame ingozi yakho yokuthola izimpawu ezingadingeki. Inketho engcono ukuletha isikhwama sakho setiyamu esithandayo bese ucela indebe yamanzi ashisayo. Uma ukhetha itiye le-iced, cela futhi ingilazi yeqhwa.

I-Cranberry juice yiyona juice kuphela ekhona manje ephansi kuma- FODMAP , lawo ma-carbohydrate angabamba iqhaza ezimpawu ze-IBS. Ukuze uthole isiphuzo esingelona utshwala, ungaba nengilazi ye-cranberry juice, mhlawumbe nge-splash ye-club soda uma unesibindi.

Ukusebenzisa ucwaningo oluwusizo kumaFODMAP kusuka kubacwaningi eNyuvesi YaseMonash , kufanele uphephile ngeglasi eyodwa yalokhu okulandelayo:

• Ubhiya
• I-gin
• I-vodka
• I-Whisky
• Iwayini (elibomvu, elimhlophe, noma elikhazimulayo)

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Kujabulele!

Gxila ekubeni nesikhathi esihle futhi ujabulele inkampani yabanye. Singabantu izidalwa zomphakathi-sonke sidinga ukuxhumana nabanye ukuze sibe nempilo enhle yengqondo nengqondo. Futhi, ukuphazamiseka kwengxoxo nabantu obakhathalelayo kuyisisombululo esimangalisayo kunoma yikuphi ubuhlungu nokungahambi kahle.

Ngisho noma ungazizwa ngecala lomdlalo wakho, zikhumbuze ukuthi ungabanjwa ekhaya uqobo uzizwe kabi. Okungenani uphumile, uhlala impilo yakho, futhi uthola injabulo yokukhonzwa ukudla ongazange upheke. Futhi, okubaluleke kakhulu, uxhuma nokuphila kwabanye.

> Imithombo:

> Agrawal, A., et.al. "Ukuvimbela nokwehlukaniswa ngesifo sofuba esiyingozi: inendima ye-visceral sensation." I- Gastroenterology 2008 134: 1882-1889.

> I-App ye-Monash University Low FODMAP Yokudla. I-Monash University. http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html.