Isikhathi Sokulandela Ukudla Okuphansi-FODMAP kwe-IBS

Kungenzeka ukuthi uqaphele ukuthi kube khona i-buzz mayelana nokudla okuphansi kwe-FODMAP . Lokhu kunakekelwa kahle njengoba ukudla kudinga ukusekelwa okuqinile ngokucwaninga kwayo ekunciphiseni izimpawu ze-IBS . Ingabe i-buzz ikushiye uzibuze ukuthi kufanele uzame ukuzidla?

Izihloko kanye nezincwadi zilotshiwe mayelana nendlela yokulandela ukudla , kodwa akukho okuningi okwakushiwo ukuthi uzozama nini ukudla. Ukucwaninga akuzange kubhekane ngqo nokuthi "nini", ngakho-ke kulawa maslayidi alandelayo, sizobuka ezinye zezingqondo zami ngale ndaba. Mhlawumbe, lokho okubonayo kuzokukhuthaza ukuba ekugcineni unikeze lesi sifo esekelwe ekudleni.

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Uma Akukho Okunye Okusizile I-IBS yakho

Kwabanye abantu abanenhlanhla, uhambo lwabo oluya kudokotela wabo yilokho okudingayo ukuze bathole impumuzo kwi-IBS yabo. Bafumana ukuxilongwa, ukuqinisekiswa ukuthi abanomdlavuza, futhi bathola ukuthi imithi udokotela wabo ubeka ukuthi iyinkohliso. Uma kungenjalo, ungase uthande ukucabanga ngokunikeza ukuzama ukudla.

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Lapho Uba ne-IBS Flare

Mhlawumbe ungomunye walabo bantu abakwa-IBS abaza nabo. Mhlawumbe uhamba izinyanga noma ngisho neminyaka ngaphandle kwesistimu yakho esebenza phezulu. Ah, kodwa-ke iyahlasela! Uthola ngokwakho ku-flare-up futhi ufuna ukuthola indlela yakho yokuphuma. Lokhu kungaba yisikhathi esihle sokunikeza ukuzama ukudla. Ukugwema ukudla okuphezulu kuma-FODMAP futhi kunalokho ukhetha ukudla okuphansi kwe-FODMAP kungaba yilokho okudingekayo ukuze uthole uhlelo lwakho lokuhlehlisa phansi.

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Lapho Ucindezelekile

Awudingi ukuthi ngikutshele ukuthi i-IBS yakho ivame ukubi kakhulu uma ucindezelekile. Ukuzivocavoca umzimba kuhlale kuyindlela enhle yokuyeka-ukubeka ukucindezeleka, kepha mhlawumbe ukuphazamisa ukudla kwakho okwesikhashana kuyoba usizo nakakhulu.

Uma ubhekana nomcimbi wokuphila ocindezelayo, kungenzeka ukuthi akusona isikhathi sokuthatha isigaba sokuqeda ukudla noma ukukhipha isikhathi sokusebenza nomuntu odlayo, kodwa isisu sakho singakujabulela ukunikezwa ama-carbohydrates angenakusiza kakhulu ukubhekana okwesikhashana kuze kube sekupheleni kwenkinga yokuphila.

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Lapho Uhamba

Buza noma ubani onayo i-IBS futhi bayokutshela ukuthi izimpawu zabo ziba zimbi nakakhulu uma zihamba. Lokhu kungabangelwa ukucindezeleka kokuhamba, ukusetshenziswa kokudla okungajwayelekile noma amanzi, izinguquko emigqumeni yomzimba yomzimba, noma izinguquko emoyeni wokucindezela emoyeni. Kwazi bani? Konke owaziyo ukuthi ukuthi isistimu yakho yokugaya ikunikeza inkathazo ingabeka i-damper yangempela ezinhlelweni zakho zokuhamba.

Nakuba kungaba yinselele ukuthola izinketho eziphansi ze-FODMAP uma uhamba, ungathola ukuthi ukunamathela ekudleni kwe-FODMAP-friendly kungase kusebenze njengesisodwa sokuvimbela. Okungenani, kuyinto eyodwa okungenani ongakwazi ukulawula ngayo. Kungase kungadingeki ukuthi unamathele ekudleni uma ubuyela ekhaya uma izimpawu ze-IBS zingavamile kakhulu.

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Uma Unayo Isikhathi

Ukudla okuphansi kwe-FODMAP kungase kuphumelele ezigulini eziningi ze-IBS, kodwa lokho akusho ukuthi kulula. Siphila ezweni eliphezulu-FODMAP ! Ama-FODMAP angatholakala ezintweni ezinjengalezi, ukolweni, u-garlic, anyanisi nemikhiqizo yobisi - konke ukudla okuyingxenye enkulu ye-Standard Standard yokudla.

Ngakho-ke, ukuze uzuze kakhulu ekulandeleni ukudla udinga ukulungiswa kahle ngemikhawulo yawo. Lokhu kusho ukuthatha isikhathi sokuthenga, ukulungisa ukudla nokudla okulula ekhaya, nokwenza ucwaningo mayelana nokuqukethwe kwe-FODMAP kokudla okulungiselelwe ukuhweba.

Ngaphezu kwalokho, ukudla kuphumelela kakhulu lapho kulandelwa ngaphansi kokuqondiswa komsebenzi oqeqeshiwe wokudla. (Bheka, " Indlela Yokuthola I-FODMAP Dietitian "). Ngakho-ke, ingxenye yokuhlela kwakho ukuba ube nokudla kufanele ihilele ekusebenzeni ngokusekwa nokukhokha ukubonisana.

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Ngesikhathi Esilinganiselwe Kuphela

Kubaluleke kakhulu ukukhumbula ukuthi ukudla okuphansi kwe-FODMAP akuhloswe ukuthi kusetshenziswe isikhathi eside. Ukudla okuningi okuphezulu kwe-FODMAP kungaba nempilo enhle futhi kunomsoco futhi kungadlala indima ebalulekile empilweni yakho yamanzi .

Okungcono, ukudla kuqukethe isigaba sokuqeda, okuhlala njalo cishe amasonto amane kuya kwangu-8, lapho uvimba khona konke ukudla okuphezulu-FODMAP ekudleni kwakho. Isigaba esilandelayo yisigaba sokusungula kabusha lapho usungula ngokuhlelekile zonke izinhlobo ze-FODMAP , ngokulandelana, ukubuyela ekudleni kwakho ukuze uthole izinga lakho lokubekezelela uhlobo oluthile oluthile. Lokhu kuhlola kufanele kuphinde kuphindwe njalo, njengoba ukubekezelelana kungathuthukisa ngokuhamba kwesikhathi. Le nqubo eqhubekayo inselele izosiza ukuqinisekisa ukuthi udla ukudla okunomsoco okungafani futhi ungavimbeli ukudla okungadingekile.

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Uma Unayo Isikhathi Sakho

Abesifazane abaningi babika ukuthi izimpawu zabo ze-IBS zithinteka ngesikhathi senyanga. Nakuba kungekho cwaningo ngalolu daba, kungase kudingeke ukuba isikhathi sakho sibone ukuthi ngabe izimpawu ezinjalo ziyancipha uma udla i-FODMAP encane ngesikhathi sokujikeleza kokuya esikhathini lapho izimpawu zakho zibi kakhulu.

_Umthombo:

_{Umalusi, S., Lomer, M. & Gibson, P. "Amakhemikhali ama-carbohydrates amancane nezinkinga zokusebenza kwamathumbu" I- American Journal of Gastroenterology 2013: 108: 707-717.}