Imithombo Enhle ye-IBS-Friendly of Soluble Fiber

Awudingi ukuthi ngikutshele ukuthi ukudla amafayibha amaningi okudla kuhle impilo yakho. Uma unayo i-IBS kungenzeka usuke uqaphele nge-fiber ngoba uthola esikhathini esidlule ukuthi ukudla okuphezulu kwe-fiber kuye kwenza izimpawu zakho zibi nakakhulu. Kodwa-ke, mhlawumbe inkinga ayengeyona i-fiber ngokwayo, kodwa kunalokho uhlobo lwefayibha owudlile. Kungenzeka nokuthi ukudla okuphezulu kwe-fibre okwakunenkinga kuwe kwakuqukethe ama-carbohydrate athiwa yi- FODMAPs , ama-carbohydrate angaba nezimpawu ezimbi kakhulu.

Konke akulahlekile! Kunezinhlobo eziningi zokudla kwe-fibre ephezulu okungaba yi-IBS-friendly. Esikhathini esilandelayo sezinhlahlandlela zamuva zamuva zokwelashwa kwe-IBS , ngokusekelwe kokubuyekezwa okuphelele kocwaningo, i-American College of Gastroenterology iphetha ngokuthi i-fibre enesisindo ingaba usizo ku-IBS. Baphinde baphethe ngokuthi i- fibre engasetshenzisiwe ingenza izimpawu ze-IBS zibi nakakhulu - lokhu kungase kubhekisele kunoma yiziphi izinkinga ozenzile esikhathini esidlule nge-fiber.

Izinzuzo ze-fiber e-soluble zihamba ngaphezu kwe-IBS. I-fibre e-soluble iye yahlotshaniswa ne-cholesterol ephansi, ukunciphisa amanani we-cardiovascular and coronary heart disease, nokuqinisa izinga lokushukela egazini.

Kodwa-ke, akuwona wonke ukudla okune-soluble okuphezulu okuyi-IBS-friendly. Ukudla okuningi okuphezulu kwe-fiber nakho kunezigaba eziphakeme ze-FODMAPs. Ngakho-ke, kule slideshow, kuthathwa ukunakekelwa okukhulu ekugqokiseni ukudla okuphezulu e-fibre enqenqemeni kodwa ephansi kuma-FODMAP. Noma yikuphi ukudla okune-asterisk eduze kwabo kungadinga ukuthi kusetshenziswe ezincane ezincane uma wazi ukuthi usebenza ngokudla okuphezulu kwe-FODMAP.

Ukuze kube lula kwakho, ngibhale uhlu lokudla nge-alfabhethi. Uzokwenza impilo yakho yokugaya kanye neyonke impilo ibe yinto yokwengeza lezi zokudla ohlwini lwakho lokuthenga lwamasonto onke.

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Amaphekula *

Uma ungakabi namagadango , ake ngikukhuthaze ukuba uzame izikhathi ezingaphezu kwesisodwa. Angizange ngibanakekele kuze kube yilapho ngiqala ukuzengezela kuma-smoothies ami-manje ngiyayifisa! Kungani kufanele ufunde ukuthanda i-avocasi? Ama-avovoc awumthombo omuhle wesitshalo wamaprotheni, amafutha anempilo, amavithamini no-yebo, i-fiber e-soluble.

Indlela yokujabulela ama-avocados? Engeza tincetu kumasaladi akho, uwasebenzise njengokusabalalisa ngamaswidi, noma wenze njengoba ngenza futhi ubangeze kuma-smoothies.

Kungakanani ukudla? I-1/8 ye-avocado yonke ibhekwa ukuthi iphansi kuma-FODMAPs. Uma ungacabangi ku-sorbitol ye-FODMAP, ungakwazi ukudla izingxenye ezinkulu ngaphandle kokubona izimpawu zokugaya. Ungakwazi ukuqeda lonke i-avocado ngezikhulu zesilinganiso owaziyo ukuthi ungakwazi ukubekezelela.

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Ubhanana

Kukhona okuningi okuthandayo mayelana nebhanana. Zitholakala kalula, ziphathekayo, futhi ziphansi kuma-FODMAPs. Benza okuhle phakathi kwesidlo sokudla. Njenge-avocados, zinganezelwa kuma-smoothies, futhi uma ziqala ukuvuthwa ngempela, zingahlushwa nge-smoothies ezayo.

Uma i-IBS yakho isebenza ngempela kuze kube yilapho wesaba ukudla noma yini, ubhanana kuyisinqumo esihle.

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Ama-blueberries

Ama-blueberries anganezelwa oatmeal yakho ekuseni, ama-smoothies nama-saladi. Njengebhanana, benza okuhle phakathi kwesidlo sakusihlwa. Ama-blueberries nawo angakhetha kahle uma uzama ukuthola ukuhlaselwa okubi kwe-IBS ukuxazulula.

Kubalulekile ukwazi ukuthi kukhona ukukhathazeka mayelana nezinga lezibulalalazi ezibulalayo ezihlaza okwesibhakabhaka. Ngakho-ke, ama-blueberries angomunye walazo zinto zokudla okufanele uzicabangele ukuthenga kuphela uma zikhule ngokwanele. Ama-blueberries asetshenziselwe ukwanda ngendlela enhle njengendlela ekhethiwe njengoba nje efriziwe ngesikhathi sokuphakama okukhulu futhi ngaleyo ndlela aqukethe inani eliphakeme kakhulu lezakhi zomzimba.

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I-broccoli

I-Broccoli ingenye yalezo zokudla ezivame ukubonisa kulawo "uhlu oluphezulu kakhulu" - futhi ngesizathu esihle - njengoba igcwele izakhi eziningi ezinhle kakhulu eduze kwefiber yayo ehlanganisiwe.

Ungathola ukuthi isistimu yakho yokugaya ikhetha ukuthi i-broccoli yakho iphekwe ngokuphikisana nokuyidla okuluhlaza. I-broccoli ene-steam ingase ibe ukudla okumele uhlale ohlwini lwakho izinsuku ukuthi isisu sakho sidinga ukuba uqaphele.

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Amahlumela aseBrussels *

Abantu abaningi baye bakhetha ukugwema amahlumela aseBrussels ngenxa yokwesaba ukuthi lezi nuggets ezincane ezinomsoco zizobenza zibe yi-gassy. Ngokuthakazelisayo, abacwaningi be-FODMAP bathole ukuthi ngamanani amancane, amahlumela aseBrussels aphansi ngokwanele kumaFODMAP ukuthi kufanele ukwazi ukuzuza kusuka ku-fiber yawo ehlanganisiwe ngaphandle kokukhathazeka ngezimpawu ezingadingeki. Zama ukugcina isabelo sakho ku-2 kuya ku-5 amahlumela.

Esinye isizathu abantu bavame ukugwema amahlumela aseBrussels ngenxa yokudla kwabo. Lezi zizwe ngokusobala azizange zidle ihlumela laseBrussels eligcobe ngamafutha omnqumo. Zama it - kholwa kimi, awusoze wazisola.

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Izaqathe

Njengoba ufaka ukudla okunye okunomsoco ekudleni kwakho, uzobona ukuthi udla yonke imibala yocingo! Ungazizwa uzizwa kahle ukuthi uphuthukisa impilo yakho uma udla izithelo nemifino enemibalabala, njengoba umbala ngamunye ubonisa izinhlobo ezihlukahlukene zezitshalo eziphilayo, isitshalo sakhiwe nezimfanelo ezimangalisayo ezenza impilo.

Ama-karoti enza ukwengeza okuhle "kwe-orange" ekudleni kwakho okujwayelekile. Njengoba kufana ne-broccoli, ungathola ukuthi umzimba wakho ukhetha ukuthi uyadla upheke.

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I-Chickpeas *

I-chickpeas, eyaziwa nangokuthi ubhontshisi be-garbanzo, i-jam-igcwele izakhi, kufaka phakathi i-fibre e-soluble, futhi iyimithombo enhle yamaprotheni asekelwe ezitshalweni. Nakuba ama-legumes amaningi ephezulu kuma-FODMAP, ama-chickpeas angawajabulela ekudleni okuphansi kwe-FODMAP uma emathinini, ehlanjululwa kahle futhi enqunyelwe ingxenye yesigamu se-1/4.

Ama-chickpeas angafafaza kuma saladi, ahlanganiswe ngo-hummus, noma agcozwe ngomunchie onomsoco futhi onomsoco.

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Isitshalo seqanda

Ungacabanga nje ngesitshalo seqanda njengesithako seqanda lesitshalo seqanda parmigiana - hhayi isidlo engingasikhuthaza i-IBS ngenxa yokuthi isitshalo seqanda ngokuvamile sidilika kufulawa bese sibiziwe. Ukudla okuthosiwe kungatholakala cishe yonke i- IBS iqala uhlu lokudla futhi ngesizathu esihle.

Indlela enhle kangcono ukugoqa uphinde ugobe isitshalo seqanda sakho. Ngingumfana omkhulu womdlalo ka-Mario Batali weqanda lesitshalo seqanda parmesan, lapho isitshalo seqanda sibhekwa khona bese sigcinwa khona. Kuyindlela ejabulisayo yokujabulela yonke i-gooey-ness ye-isitshalo seqanda parm, kodwa ngaphandle kwamafutha ajulile-gazinga.

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Obhontshisi abaluhlaza okotshani

Ubhontshisi obuhlaza kuyindlela engabizi, indlela elula yokufaka i-fibre enesisindo efonini yakho. Ungawahambisa, uwagcobe, noma uwudle ohlaza uma ulungile ngemifino eluhlaza. Engeza izinongo zakho eziyizintandokazi, noma ugcobe ubhontshisi ngebhotela elincane noma amafutha omnqumo ukuze uthole ukunambitheka okwengeziwe.

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ikiwi

Indaba yeqiniso - okokuqala ngibona i-kiwi yilapho ngikhonza khona wonke endaweni yokudlela futhi ngingazi ukuthi yini okufanele ngiyenze ngayo. Umlindi akazange angibonise indlela yokuyivula ngayo, kepha waqala ukuyidla!

I-Kiwis ayisona izithelo ezingavamile ebezikhona, kodwa manje ziyatholakala kalula. Ufuna indlela enempilo yokwanelisa izinyo lakho elimnandi? Isigaba sivule i-kiwi bese ungena ngaphakathi!

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Amalenti *

Njengama-chickpeas, i-lentils iyinhlama engayithokozela ekudleni okuphansi kwe-FODMAP, ngaphakathi kwemingcele. Uzodinga ukuthenga amalenti angenalutho, uwahlanza kahle futhi uzibeke kumbebe we-1/2 ekhonzayo. Lokhu kuzokusiza ukuba ujabulele izinzuzo ze-fiber nezinzuzo zamaphrotheni zamalenti ngaphandle kokukhathazeka ukuthi zizosetha uhlelo lwakho lokugaya.

Ungayithokozisa i-lentile njengendwangu yecala noma uwasebenzise ngesobho eshisayo nesondlo.

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Oatmeal

Ama-oats angumthombo omuhle we-fiber e-soluble. Ngokuqinisekile isitsha esifudumele se-oatmeal singenza isidlo sasekuseni esiphumuzayo, sasemini noma esiphundu. Into enhle nge-oatmeal yukuthi ingalungiswa ngaphambi kokudla okusheshayo nokulula uma usendleleni. Ngosuku olubi lwe-IBS, i-oatmeal ingase isebenze njenge-dinner!

Engeza ubhanana, ama-blueberries, ama-raspberries kanye / noma ama-strawberry kuya ku-oatmeal yakho futhi uzokwenyusa ngempela ivolumu ekufakeni kwakho kwe-fiber.

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Okra

NjengeNew Yorker yomdabu, i-okra iyinto engafanele kimi njengama-kiwi once. Kodwa-ke, umthombo omkhulu we-fibre e-soluble kanye nomthelela wonke wezinye izakhi. Kuzodingeka ufunde kabanzi nge-okra kusuka komunye umuntu ngaphandle kwami!

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Ama-oranges

Njengebhanana, ama-orangasi atholakale kalula, athwaleka kakhulu futhi aphansi kuma-FODMAP, okwenza kube okukhethwa kukho okufakwe enhlobonhlobo ye-fiber - ongayidla njalo. Vele uqiniseke ukuthi udla isithelo sonke ukuze uthole i-fiber yakho ku-juice e-orange ngokuvamile iningi le-fiber elifakwe kulo.

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Amantongomane

Ukufuna into yokwanelisa lezo ntambama ntambama noma ukulangazelela ebusuku kwe-munchie? Ungabhekanga ngaphezu kwamanci! Ephathekayo futhi enomnandi, amantongomane anezakhi eziningi ezakhiwe kuwo.

Ibhotela le-peanut nayo iyindlela enhle uma nje uhlobo oluthengayo alufakanga (olufihliwe!) Ushukela. Funda amalebuli ngokucophelela!

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Amazambane anesikhumba

Udinga ukuba udle isikhumba samazambane ukuze uthole okungcono kakhulu i-fibre ehlanganisiwe amazambane okufanele anikele. Ngakho-ke, amafries amaFrench awabala!

Amazambane angabhakwa noma agwetshwe ngezikhumba zabo. Amazambane enze esinye isidlo esiqabulayo ukwengeza kuhlu lwakho lokudla okumele uludle uma i-IBS yakho ibuhlungu kakhulu.

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Ama-Raspberries

Njengama-blueberries, ama-raspberries asekhulile angaba namazinga aphezulu ezinambuzane ezibulala izinambuzane. Ngakho-ke, funa amajikijolo akhuliwe ngokomzimba. Njengama-blueberries, ama-raspberries e-frozen e-frozen angatholakala ezitolo ezinkulu kakhulu.

Jabulela ama-raspberries akho njengesidla, ufafaze ku-oatmeal yakho, noma uwafake kuma-smoothies akho.

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Imbewu ye-Sunflower

Njengezintuthwane, imbewu ye-sunflower yenza inhlama enkulu ephathekayo. Ungawafafaza ngemifino ephekwe, amazambane aphuziziwe, noma ama-saladi, ngokunye okuhle, okunomsoco okuthakazelisayo nomhlomulo owengeziwe we-fibre e-soluble.

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Ama-strawberries

Njengama-blueberries nama-raspberries, ama-strawberry aphansi kuma-FODMAP ngakho-ke yizithelo ze-IBS. Njengawo amajikijolo abo, ama-pesticides ayakhathazeka-empeleni, ama-strawberries abonisa phezulu kakhulu ohlwini lwe "Dozen Dozen". Zama ukuzithengela ngokwanele uma kunokwenzeka.

Ama-strawberries angadlalwa nazo zonke izidlo, futhi isitsha sawo sisikiwe senza i-dessert enomnandi, enomsoco. Ama-strawberries ase-Frozen ahlanzekile ahle kakhulu ku-smoothies.

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I-Summer Squash

I-squash yasehlobo iyinhlangano enhle kakhulu, ekhethiwe kakhulu yefayibha, ukufaka ukudla kwakho ngesonto ngalinye. Kungabhalwa, kugosiwe noma kukhishwe. Ngithanda kakhulu i-squash ehlobo eqoshiwe njengesisekelo se-fritattas enomusa, enobungane.

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Ubhatata

Amazambane ama-sweet isinye indlela yokwanelisa izinyosi zakho ezimnandi ngenkathi uzuza ku-fibre e-soluble nezinye izakhi ezimangalisayo. Vele uzibeke kumbebe we-1/2 ekhonzayo uma ususebenza kahle kwi-MANNITOL ye-FODMAP. Futhi qiniseka ukuthi udla isikhumba!

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I-Turnips

Ngonyaka wami wokuqala njengomgadi wensimu, ngiphonsa imbewu ye-turnip njengesitshalo sokuwa kokuhlola. Baye bakhula njenge-charm - kodwa ngase ngiphakamiswa ngokuthi ngizokwenzani nabo njengoba ama-turnips ayengewona ukudla engakhulela ekudleni.

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Ama-Walnuts

I-Walnuts ingenye yezintandokazi zami "eziphezulu". Nginesiqiniseko sokuthi ngihlale ngigcina kahle i-pantry yami enezikhungo zokudla okunomsoco. Ziyiziphathekayo, ziyanelisa isidingo sami sekusasa ntambama, futhi zithandwa kakhulu ngama saladi. Ungakhathazeki ukuthi bangagcoba, baqukethe amafutha enempilo angase akhonze ukukusiza ukuba ulahlekelwe isisindo.

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Zucchini

Njengomzala wakhe obomvu, i-squash ehlobo, i-zucchini iyimithombo encane ephansi ye-FODMAP ye-fiber ehlanganisiwe. Ngenxa yokuthi i-zucchini kulula kakhulu ukukhula, abakhiqizi be-recipe baye bawela emuva emuva beza nezindlela ze-gazillion zokuzipheka. Yiba nokuphequlula okujabulisayo okuzungezile ukuze ukhethe izindlela zokupheka ezithinta kuwe bese uzijabulisa ngokwengeziwe ngaphezulu ekhishini lakho!

_Imithombo:

_{"ZONKE IZIMFU NEZIMALI EZINYE NEMINININGWANE YOKUPHILA KWEZINDABA" Ingosi Yeqembu Lokusebenza Ngokwemvelo Ifinyelelekile kuMsombuluko 17, 2015.}

_{"Ukudla Imithombo Ye-Soluble Fiber" I- Dietitians Yewebhusayithi YeCanada}

_{I-Ford, A., etal. "I- American College of Gastroenterology Monograph ekuphathweni kwe-Irritable Bowel Syndrome ne-Chronic Idiopathic Constipation " I- American Journal of Gastroenterology 2014 109: S2-S26.}

_{Gibson, P. & Shepherd, S. "Ukuphathwa kokudla okusekelwe ebufakazini bokubonakaliswa kokusebenza kwamathumbu: Indlela ye-FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.}

_{I-Monash University Low FODMAP Diet Ap}

_{"I-Soluble Fiber" Iwebhusayithi YeYunivesithi yaseVirginia}