Indlela Yokuthola Isisindo nge-IBS

Nakuba umzabalazo wokulahlekelwa isisindo yinkinga evamile, kwabanye abantu kungaba yinto enzima kakhulu ukuzama ukuthola isisindo sabo kuze kube sezingeni eliphilile. Lo mzamo ungaba nzima nakakhulu uma usebenza ne-IBS.

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Indlela Yokuthola Isisindo nge-IBS

I-IBS akuyona inkinga yezempilo eholela ekulahlekeni kwesisindo. Kodwa-ke, kungenzeka ukuthi uthola ukuthi izimpawu zakho ze-IBS zibangela ukuba udle ukudla noma ukuvimbela ngokweqile ukudla okudlayo, konke ngomzamo ugcine uthule uhlelo lwakho lokugaya .

Imizamo yokulungisa lesi simo ingaba yinkinga. Ukudla okuningi okuphezulu khalori ngokuvamile kuvame ukuba yi- IBS .

Kula maslayidi alandelayo, sizoxoxa ngezinye izincomo zokudla ngendlela eyokusiza ukuba ube nesisindo, ngaphandle kokuyekethisa i-IBS yakho noma impilo yakho yonke.

Qaphela: Ukulahlekelwa kwesisindo akuyona uphawu lwe-IBS. Kubalulekile ukuthi ulethe noma yikuphi ukulahlekelwa isisindo esingachazwanga ukunakekelwa udokotela wakho. Ukuba nesisindo somzimba kanye / noma ukungondleki kungaba uphawu lwesifo esibi kakhulu sokugaya, njengesifo se-celiac noma isifo sofuba esiswini .

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1. Yidla isidlo esingeziwe ngosuku

Izindwangu "zesikwele ezintathu" zendabuko zingase zingafani kahle nawe. Ukudla okukhulu kungakhuthaza ukunyakaza kwamathumbu, ukufaka isandla ebuhlungu besisu nangokwakheka. Esikhundleni salokho, kungaba ngcono ukuhlela usuku lwakho nxazonke ezine zokudla ezincane kuya eziphakathi. Lokhu kuzokuvumela ukuba uthathe amanye ama-calories angaphezulu ngaphandle kokubeka engozini yokuhlaselwa kwe- IBS.

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2. Ungadli ukudla

Emzamweni wokubhekana noma ukuzama ukuvimbela izimpawu ze-IBS, ungase uzithole uzakwa ukudla. Ngezinye izikhathi lokhu kungenxa yecabanga engalungile, "Uma kungekho lutho ngaphakathi, akukho lutho olungaphuma." Nokho, isitokisi senziwa njalo emathunjini amakhulu . Ngakho, leli qhinga aliyona isiqinisekiso sokuthi izimpawu ngeke zenzeke.

Enye inkinga nge-"yokuphumula ukudla" isu ukuthi ingabangela ekulahlekelweni kwesisindo esingenampilo, futhi mhlawumbe nezinye izinkinga zempilo, njengoba ungahambisani nokudla okwanele kanye nezakhi zomzimba emzimbeni wakho.

Umgomo omkhulu ekulawulweni kwe-IBS ukuthi ube nomzila wokugaya osebenza ngokushelelayo nangokujwayelekile. Ungasiza le nqubo ngokudla ngokudla njalo njalo njalo. Kula maslayidi alandelayo, uzothola iziphakamiso zokudla okuyi-IBS-friendly and nutrient- and calorie-dense.

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3. Yidla Imbewu Eminye, Amantongomane Nama-Butter Nut

Imbewu namantongomane athatha izakhi eziningi zibe amaphakheji amancane. Njengomthetho jikelele baqukethe amafutha enempilo, futhi ngokuvamile bawumthombo omuhle wamaprotheni, ama-fiber, futhi wonke amavithamini namaminerali.

Amantongomane nembewu zenza kube lula ukudla okulula okuphathekayo. Ama-butter ama-Nut angasakazwa ezitshalweni, afakwe kwi-smoothies, noma amane nje ejabulela ukuphuzwa nge-spoon.

Nazi ezinye ze -FODMAP ephansi (isib. Izinketho ze- IBS-friendly):

Amantongomane:

• Ama-alimondi (umkhawulo 10)
• I-Brazil Nuts
• Ama-hazelnuts (umkhawulo 10)
• Amantongomane aseMacadamia
• Amantongomane
• I-Pecan
• Amantongomane kaPine
• Ama-Walnuts

Imbewu

• I-Chia (enkulu ku-smoothies!)
• Ithanga
• Sesame
• I-Sunflower

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4. Funda Ukuthanda Amaphekula

Ama-avovoco anokuningi ukunikela ngomuntu okhangayo ukuze athole isisindo. Ziwumthombo omuhle we-fiber, lawo mafutha enempilo monounsaturated, namanye amavithamini abalulekile namaminerali. Isilinganiso sokukhonza se-1/8 sonke sibhekwa njengabaphansi kuma- FODMAP , kodwa ngenxa yokubalwa kwekhalori ephakeme, ungase ufune ukuhlola ukuthi ungakanani ukwelapha ongakubekezelela ngaphandle kokumisa izimpawu zakho.

Ungakwazi ukujabulela i-avocado elicwengekile eluhlaza, uwafake ekudibaneni, noma uwafake ku-smoothies.

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5. Yidla izithelo eziningi

Izithelo ezintsha kuyindlela enhle kumuntu ozama ukuthola isisindo. Egcwele ubumnandi bemvelo, kodwa ehambisana ne-fiber, izithelo zikuvumela ukuba uthathe ama-khalori avela eshukela lesithelo ngaphandle komthwalo omkhulu we-glucose kumazinga akho kashukela egazini.

Kodwa-ke, kungenzeka ukuthi wathola esikhathini esidlule ukuthi ukudla izithelo kwandise izimpawu zakho zegesi, ukubhula kanye / noma isifo sohudo. Ungazuza emsebenzini wabacwaningi be-FODMAP wase- Monash University , futhi ukhethe izithelo ezitholakale ziphansi-FODMAP:

• Ibhanana
• Amajingijolo
• Ikhathalophu
• Amagilebhisi
• Honeydew ikhabe
• ikiwi
• Ama-oranges aseMandarin
• Ama-Olives
• iwolintshi
• I-Papaya (i-paw paw)
• Uphayinaphu
• Okusajingijolo
• Rhubarb
• ijikijolo
• Tangelo

Izithelo ezimile zenye indlela uma zibekezelela. Inkinga ukuthi izithelo eziningi ezomile zitholakale ziphezulu kuma-FODMAPs , okungahle zibeke izimpawu zakho. Kukhona okunye okuhlukile - ungadla isipuni esingu-1 sama-crranberries omisiwe noma ama-chips angama-banki angu-10 ngaphandle kokukhathazeka ngokulayisha okungaphezulu kwe-FODMAP.

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6. Sebenzisa amafutha amaningi enempilo

Yenza amafutha kakhukhunathi namafutha omnqumo amancane (EVOO) abangane bakho abakhulu. Zomi zombili zidla ukudla okunomsoco, okuphakeme khalori, okuye kwahlanganiswa nezinhlobonhlobo zezinzuzo zezempilo.

Amafutha kakhukhunathi kungcono ukwedlula i-EVOO yokupheka ngenxa yendawo ephakeme yomusi. Amafutha kakhukhunathi angabuye afakwe kwi-smoothies noma aphule ngaphandle kwekhasi. Abanye abantu bangeza amafutha kakhukhunathi ekomishi labo ekuseni!

I-EVOO ingafakwa imifino emifino noma yengezwe kwisigqoko sokugqoka isaladi.

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7. I-Snack ku-Trail Mix

Ukuxuba umzila kungaba yindlala enempilo, enomsoco, ephezulu-ikhalenda, okunamandla okuphathekayo. Yenza ibhegi elikhulu ngesonto ngalinye ukuze uhlale unesinye isikhathi. Gcwalisa ingxube yakho ye-trail ngamantongomane aphansi-FODMAP nezinhlamvu esizixoxile ngesilayidi sangaphambilini, kanye nalawo ma-chips angu-10 kanye / noma isipuni se-cranberries omisiwe okuyizinketho zakho zezithelo ezomisiwe eziphansi. Ukuze uthole ukwelapha okunye, ungaphonsa ama-chips amnyama athile - cishe 1/2 indebe iyafaneleka njenge-FODMAP.

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8. Zama ukuphuza ama-smoothie aluhlaza

I-Smoothies iyindlela yokupakisha kwamanye ama-calories ngendlela engase ibe lula ohlelweni lwakho lokugaya. Ama-smoothies aluhlaza yiwo afaka imifino eluhlaza, efana ne-kale, chard noma isipinashi.

Ungapakisha i-blender yakho nazo zonke izinhlobo zenye ukudla okunomsoco-okunomsoco. Njengoba kuxoxwa ngaphambilini, ungangezela ku-nut butters, i-ocoju, i-chia kanye nezithelo ezintsha noma eziqandisiwe. Yenza i-smoothie yakho eluhlaza bese uyiphonsa kancane kancane ekuseni. Ungathola ukuthi lokhu ukumnika okuncane kancane kwezakhi ezincane kungabangela ukuba i-IBS yakho iqede.