I-10 Iningi Yokudla Okuvamile

Abacwaningi ekugcineni baqinisekisa lokho abaningi bethu abakwaziyo ngeminyaka: Ukudla okunye nje akuvumelani nabanye abantu. Nakuba izifo zokudla ziyaziwa kahle ngoba ukuxilongwa okuqinile kungenziwa ngokusebenzisa ukuhlolwa kwegazi ngokuba khona kwama-anti-IgE, izinzwa zokudla ziwela endaweni eluhlaza. Ukukhathazeka kokudla, njengokubona izimpawu ezingadingeki ngemuva kokudla ukudla okuthile, akulula ukuthi uhlolisise, kodwa akusho ukuthi bangempela. Futhi kubonakala sengathi ziyanda.

Thola Izinkinga Zokudla Ngokudla Ukudliwa

Indlela engcono kakhulu yokubona ukuzwela kokudla kuwukusetshenziswa kokudla kokuqedwa , kulandelwa isigaba "inselelo" lapho uphinde usungula khona ukudla nokuhlola izimpawu. Nakuba le nqubo ngokuqinisekile idla isikhathi esiningi kunokuhlolwa kwegazi elula, kubalulekile ukuqinisekisa ukuthi uveza ngokunembile ukukhathazeka kwakho, ukuze unciphise ingozi yokudla ukudla okunomthelela ngokweqile.

Kuyo yonke inqubo, uzofuna ukugcina idayari yokudla , njengoba ezinye izinto ezifana nesimo sezulu, imizwelo, ukuzivocavoca, kanye nemijikelezo yokuya esikhathini, konke kungaba nomthelela ekusebenzeni kwakho kwamathumbu (GI) nokugaya nokugcizelela konke. Futhi, khumbula ukuthi ukukhathazeka kokudla kunzima ukuyibeka phansi futhi akuvamile ukuthi usongela ukuphila.

Ukunquma ukuthi Iziphi Ukudla Zokuqeda

Ngokujwayelekile, kuyasiza ukuqala ngokudla okubonakala kubangela inkathazo enkulu kubantu jikelele. Ungakhetha ukwenza ukudla okukodwa ngesikhathi, noma ukwenze konke ngesikhathi esisodwa. Lezi yizigebengu eziphezulu:

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Imikhiqizo yobisi

Kulabo abanobucayi, imikhiqizo yobisi ingabangela amathumba kanye / noma izimpawu zokuphefumula, kanye nokuthinta isikhumba. Kunezizathu ezimbili ezenza lokhu kwenzeke:

1. Abantu abaningi banolwazi olubi lwe-lactose . Lokhu kusho ukuthi abanakho i-lactase eyanele, i- enzyme yokugaya ukudla okudingekayo ukugaya i-lactose ushukela ekhona kwimikhiqizo yobisi.

Imikhiqizo yobisi iqukethe iphrotheni ebizwa ngokuthi i-casein. I-Casein ingase ibe nzima ukugaya futhi ingaholela ekuphenduleni komzwelo nokuvuvukala ngaphakathi kwesistimu yokugaya .

Uma ukhetha ukuqeda imikhiqizo yobisi, ngabe uzokhipha ubisi, ushizi, ibhotela, yogurt, ne-ayisikhilimu. Lolu hlu lubandakanya noma yikuphi umkhiqizo osuselwa ebisi lwezinkomo, izimbuzi nezimvu.

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Amaqanda

Amaqanda abe nokuhlukaniswa okuphawulekayo kokuba ohlwini oluphezulu lwezinto zokudla okungezwani komzimba ezinganeni. Kodwa-ke, kunamaprotheni ngaphakathi kwamaqanda abangela izimpawu ezingadingeki kwabanye abantu. Amaqanda abamhlophe anamaprotheni amaningi, kodwa uma uzofaka amaqanda ekudleni kwakho, kusemandleni ukuwagwema ngokuphelele. Uma usuqedile amaqanda ekudleni kwakho isikhathi eside, ungayinselela izikhupha zamaqanda kanye namaqanda abamhlophe ngokwahlukana ukuze uhlole noma yikuphi ukubuyisela.

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Amantongomane

Ama-peanuts aqinisekile ohlwini lwazo izifo eziphezulu zokudla. Ngisho noma ungenayo i-allergen response to peanuts, kusekhona ukuthi kungenzeka ukuthi uyabakhathalela. Ama-peanuts awawona amantongomane angempela kepha empeleni ahlukaniswa njengeziqu. Izimpawu zokuzwela kwepayutane zifaka izimpawu zokuphefumula noma zokugaya ukudla.

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I-Shellfish

Ngenxa yokuthi ama-shellfish abuyele kuhlu lwazo izifo eziphezulu zokudla kubantu abadala, kungaba umqondo omuhle ukuwafaka ekudleni kwakho kokuqeda. I- reactivity ibangelwa amaprotheni atholakala kuleli qembu lezidalwa zasolwandle. Izibonelo ze-shellfish zihlanganisa:

• Izikhalazo
• Amakha
• Isikhuphashe
• Ama-oyster
• Scallops
• Izinhlanzi

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I-Gluten

I-Gluten, iphrotheni etholakala ebhali, ukolweni, ne-rye, kumele igweme ngokuphelele abantu abanesifo se-celiac . Kodwa-ke, ungaba nokuzwela kwe-gluten ngisho noma ungenayo isifo se-celiac. Kunobunye ubufakazi bokuthi ukuzwela kwe-gluten kungabangela imbangela ye-IBS kwabanye abantu. Ngokwe-anecdotally, gluten kucatshangwa ukuthi iyisici ezinhlobonhlobo zezinkinga zezempilo nezokuziphatha.

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Ukolweni

Ngeshwa, ummbila wanamuhla awuwona ummbila okhokho bethu badla. Ekucwaningweni kocwaningo, ummbila ubonisiwe njengenye yezinto zokudla eziphezulu ukufaka izimpawu ze-IBS. Into ekhohlisayo ngokuqeda ummbila ukuthi manje sekuyingxenye yokudla okuningi okucutshungulwa ngendlela yesiraphu ye-fructose ephezulu. Kuzodingeka ufunde amalebula ngokucophelela.

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Soy

I-Soy ikuloluhlu lwezilwane eziphezulu ezinganeni. Ngokwemvelo, abantu abadala abadala babonisa izimpawu ze-IBS zokudla imikhiqizo ye-soy . Njengommbila, i-soy kanye ne-derivatives yayo manje itholakala emikhiqizweni eminingi yokudla. Ngakho-ke, njengamabele, ukugwema isobho, kufanele uqaphele ngokufunda amalebula okudla.

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Inkabi, Ingulube, neWundlu

Abanye abantu babika ukuzwela ezidlweni zezilwane. Ngokweqile, lokhu kungenzeka ngenxa yokuthi iningi lemfuyo likhulile manje. Imfuyo ephakanyisiwe ngokugcwele inikezwa ngamabele kanye ne-soy njengemithombo yokudla eyinhloko, ngokuphambene nokudla emadlelweni emadlelweni. Ngaphezu kwalokho, lezi zilwane nazo zinikezwa ama-hormone nemithi elwa namagciwane, konke okungenzeka kuthinte inyama odlayo.

Uma ucabanga ukuthi lezi zilwane ziyinkinga kuwe, ungase uzame ukufuna izilwane eziphakanyelwe amadlelo nokwenza inselelo yokudla okusekelwe ezilwaneni eziphakanyiswe kahle futhi zondliwe. Ngaphandle kokuthi uzodla inyama yezilwane ezinempilo, kukhona ukucabanga ukuthi inyama evela ezilwaneni eziphakanyisiwe kahle iqukethe izinto ezihle empilweni yakho.

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Ikhofi

Abantu abaningi babika ukuthi ikhofi yokuphuza ivuselela amabilini abo. Lokhu kungase kube into enhle kwabanye, kodwa kwabanye, amaprotheni athile namakhemikhali (ama-salicylates) athola ikhofi abonakala efaka izimpawu ezingavumelekile zokugaya ukudla.

Uma uzofaka ikhofi ohlwini lokudla ukuze ugweme ekudleni kwakho, uzofuna ukuzincipha kancane ukuze uvimbele izimpawu zokukhishwa kwe-caffeine.

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Ukudla okuphezulu kwe-FODMAP

Ama-FODMAP anama-carbohydrate athile atholakala ekudleni okujwayelekile okuvuthayo, okwe-osmotic, futhi okunamandla okufakiwe, okubangelwa izimpawu zokugaya abanye abantu. Ucwaningo lwezocwaningo luye lwathola ukuthi ukulandela ukudla okuphansi kwe-FODMAP kunciphisa izimpawu ze-IBS cishe ngamaphesenti angaba ngu-75 weziguli ze-IBS. Uma unayo i-IBS, enye indlela yokulandela ukudla okuqedile okuphelele ukuqala kokudla kokudliwa kwe-FODMAP bese uqhuba inselelo yokudla okulandelayo.

> Imithombo:

> I-Barrett J, Gibson P. Oligosaccharides, ama-Disaccharides, ama-Monosaccharides nama-Polyols (ama-FODMAP) no-Nonallergic Ukungabekezeki kokudla: Ama-FODMAP noma Amakhemikhali Okudla? Ukuthuthukiswa Kwezokwelapha ku-Gastroenterology. 2012; 5 (4): 261-268.

> Heizer W, Southern S, & McGovern S. Indima Yokudla Embonisweni Ye-Irritable Bowel Syndrome Kubantu Abadala: Ukubukeza Okulandelanayo. I-Journal ye-American Dietetic Association . July 2009; 109 (7): 1204-14. i-doi: 10.1016 / j.jada.2009.04.012.

> Mullin GE, Swift KM. I-Tragedy Inside: I-Your Gut Gut Guide ku-Great Digestive Health . ENew York, NY: Rodale; 2011.

> Umalusi S, Gibson P. Isidlo esiphelele se-Low-FODMAP . ENew York, NY: Isivivinyo; 2013.