Ukudla ekuqedeni kuyithuluzi lokusebenzisa ukuhlola ukuthi ukudla okunembile kubangelwa yini izimpawu zakho ezicasulayo (IBS). Lokhu akuyona "ukudla" ngomqondo wendabuko, kodwa indlela yokuthola ukuthi ukudla okuthile kubangela izimpawu emzimbeni wakho.
Ukusetshenziswa Okubili Okuyinhloko Yokudla Ukuqeda I-IBS
Ukudla kokuqeda kungasetshenziswa:
1. Ukuhlonza ukudla okuqondile. Kulesi simo, uzobe usebenzisa ukudla kokuqeda ukukhomba ukudla okuqondile.
Ukudla okuvame kakhulu okuhlolwe ukusebenzisana nokubekezela kubandakanya:
- Imikhiqizo yobisi
- Ukudla okune-Gluten (ukolweni, rye, ibhali)
- Ukolweni
- Soy
2. Njengengxenye yokudla okuphansi kwe-FODMAP ye-IBS. Ukudla okuphansi kwe-FODMAP yindlela yokwelapha kuphela yokudla ye-IBS enokusekela ukucwaninga ekusebenzeni kwayo. Isigaba sokuqala sokudla kuhilela ukususa konke ukudla okuphezulu-FODMAP ekudleni kwakho isikhathi semasonto amabili kuya kwangu-8.
Ngaphambi Kokuqala
Hlola ukutholakala kwesifo se-celiac. Kungakhathaliseki ukuthi ukhetha ukuqeda i-gluten ekudleni kwakho ngoba usola ukuthi unomzwelo we-gluten noma ngoba ulandela imingcele yokudla okuphansi kwe-FODMAP okubandakanya nokusika ukudla okuqukethe ukolweni, i-rye, nebhali ngenxa yokuthi iqukethe i-fructan ye-FODMAP, kufanele uhlolwe isifo se-celiac kuqala. Abantu abane-IBS basengozini ephezulu yesifo esingenazo izifo ze-celiac - isimo esizimele lapho ubeka khona impilo yakho engozini uma udla ukudla okuqukethe i-gluten.
Kodwa-ke, ukuhlolwa kwegazi ngesifo se-celiac kunembile kuphela uma udla i-gluten ngesikhathi sokuhlolwa.
Qala ukugcina idayari yokudla. Kungakhathaliseki ukuthi usebenzisa i-notebook elula noma uhlelo lokusebenza lokulandelela inthanethi, kuyasiza kakhulu ukugcina i-accounting ehambayo yokudla okudlayo, iziphi izimpawu zakho, nanoma yiziphi ezinye izici (isib. Izinga lokucindezeleka, umjikelezo wesimiso) okungase kube negalelo izimpawu zakho.
Nquma ukuthi yikuphi ukudla okuzokuqeda. Uma ubheka ukuhlola noma yikuphi ukukhathazeka kokudla okungenzeka, qala ngokudla okukodwa okuzoqedwa ngesikhathi. Uma ukhetha ukulandela ukudla okuphansi kwe-FODMAP, uzobe uqeda konke ukudla okuphezulu-FODMAP.
Thenga ikhishi lakho. Ukudla okudliwayo kudinga isikhathi futhi uqaphele ukuthi yikuphi ukudla okudlayo. Kungase kube lula ukupheka nokulungisa ukudla kwakho okuningi ekhaya ukuze ulawule ngokugcwele izithako ozidlayo. Uzophinde ufune ukuqinisekisa ukuthi unezinketho eziningi zokudla kwasekuseni, ukudla kwasemini, isidlo sakusihlwa, nokudla okulula okungaqukethe ukudla noma izithako oziqedayo.
Isigaba sokuQeda
Kufanele udubule ukuze uqede ukudla okuhlolwe isikhathi semasonto amabili kuya kwangu-8. Gcina ithrekhi yokudla okudliwe kanye nezimpawu zakho kulo lonke isigaba sedayari yakho yokudla.
Kuyoze kube nini ukuhlala ekudleni kwakho kuzoqedwa ukuthi uzizwa kanjani nokuthi kulula kanjani ukugwema ukudla okuhlosiwe. Ngokuvamile, uma ungasenza isikhathi sokuqeda isikhathi eside, imiphumela emihle iyoba ngokwendlela yokungabonakali kuphela ukudla kokudla kodwa mhlawumbe nokuthuthukisa ukubekezela kwakho izinto ezidabukisayo ngaphambili.
Kodwa isigaba sokuqeda akufanele siphele phakade! Kubalulekile ukuthi uhlanganyele enkambisweni yokufaka kabusha ukuze uqiniseke ukuthi uqonde ngokunembile ukudla okungumzimba wakho.
Isigaba sokubuyisela kabusha
Ekupheleni kwesikhathi sokuqeda, uzobe usungenisa kabusha ukudla okuhlosiwe emuva ekudleni kwakho. Uma ukhona ekudleni okuphansi kwe-FODMAP, uzokwethula ukudla okukodwa kohlobo lwe-FODMAP ngesikhathi esisodwa.
Ukuze kube lula ukuthola imiphumela, ungase ufune ukuqala ukuhlolwa kokubuyisela kabusha ngoMsombuluko. Yidla inani elincane lokudla noma uhlobo lwe-FODMAP embuzweni. Ungadli ukudla kwezinsuku ezimbili ezilandelayo, kodwa bheka izimpawu.
Ngosuku lwesithathu, sidla ingxenye enkulu yokudla okukhulunywa ngakho. Gcina ithrekhi yokudla okudliwe kanye nanoma yimaphi izimpawu kudayari yakho yokudla.
Uma ubona izimpawu, usuke wazi ukuthi kungenzeka yini ukudla okuphakelayo. Uma izimpawu zakho zingabuyi, ungacabangela ukuthi lelo qembu lokudla lingabe lingasebenzi.
Uma usuqedile ukuhlola ukudla okunye, ungakhetha ukuzama ukuhlola okuhlukile kokudla okumele ube khona futhi uqale isigaba sokuqeda futhi.
Uma ulandela ukudla okuphansi kwe-FODMAP, ngemuva kokuvuselela futhi ukuhlola ukubekezelelana kohlobo lokuqala lwe-FODMAP, uzobe uhambisa izinselele zokubuyisela kabusha zonke izinhlobo ze-FODMAP, ngesikhathi esisodwa.
Injongo Yokudla Ukuqeda
Ukudliwa kokudla kufanele kusetshenziswe njengethuluzi lokukhomba ukudla okufakazela izimpawu zakho ze-IBS. Umgomo oyinhloko ukusebenzisa lolu lwazi ukuze udle njengokudla okunhlobonhlobo ngangokunokwenzeka ngaphandle kokubona izimpawu ezidlulele. Lokhu kuzoqinisekisa ukuthi ukwandisa ukudla kwakho kwezakhi ezibalulekile.
Njengoba ubutha ulwazi oluthe xaxa mayelana nokusebenza komzimba wakho noma ukubekezelelana kokudla okuthile noma izinhlobo ze-FODMAP, ungase ufune ukudlala nxazonke ngosayizi wesabelo. Ungathola ukuthi umzimba wakho ungakubekezelela ukudla okuncane ezinxenyeni ezincane, kodwa usebenza ngokwengeziwe ezingxenyeni ezinkulu. Lolu lwazi ngeke lukhulise kuphela ukuhlukahluka kokudla ongayidla kodwa lungakuvumela ukuba ujabulele ezinye izintandokazi zakho zokudla zakudala.
Umthombo:
McKenzie YA, Bowyer RK, Leach H, et al. "I-British Dietetic Association yokubuyekezwa okuhlelekile kanye nemikhombandlela yokuziphatha ehambisana nobufakazi bokuphathwa kokudla kwe-syndrome eyathukuthela abantu abadala (ukubuyekezwa kuka-2016)" Journal of Human Nutrition and Dietetics 2016; 29 (5): 549-575.