Ingabe ukuthola kunzima ukulahlekelwa isisindo lapho ukudla okunempilo kubonakala kwenza iBS yakho ibe nzima? Kuwumthombo ovamile wokukhungatheka kubantu ababhekana nesifo sofuba esiswini (IBS) . Noma kunjalo, ukulahlekelwa isisindo akumelwe kube yinto engathemba.
Manje kukhona i-ray ekhanyayo yethemba. Isayensi isinikeze ulwazi oluwusizo mayelana nokudla, i-IBS, nokulahlekelwa kwesisindo. Ungasebenzisa lokhu ukuze ulahlekelwe isisindo hhayi ngempumelelo kuphela, kodwa futhi wenze ngcono impilo yakho yokugaya futhi yonke impilo.
Ukudla okunomsoco nokudla kungadideka. Omunye uchwepheshe uzokutshela into eyodwa, kuyilapho omunye ekutshela okuhlukile. Futhi ngezinye izikhathi izinkolelo ezithatha isikhathi eside mayelana nokunciphisa umzimba ziphenduka iphutha.
Sizobheka izinyathelo ezinempilo zokulahleka kwesisindo ezisekelwe kwisayensi yamanje. Sizophinde senze lezi zici ukuze zihambisane kahle nemizamo yakho yokwenza i-IBS yakho ilawulwe kangcono.
Khetha ukukhiqiza okuphansi kwe-FODMAP
Wonke umuntu uyazi ukuthi imifino nezithelo zigcwalisa, kunomsoco futhi ziyanelisa nokuthi ukudla okuningi kuzokusiza ukuba ulahlekelwe isisindo. Kodwa-ke, uma ufana nabantu abaningi abane-IBS, ungase ukwesaba ukuthi ukudla ukudla okutshalwe yi-fiber kuzokwenza izimpawu zakho zibi nakakhulu ngoba lokho kwenzeka nakancane esikhathini esidlule.
Ungesabi Ukukhiqiza, Khetha Ngokuhlakanipha
Awusadingeki uphile ngokwesaba njengoba isayensi ilapha ukukusiza! Abacwaningi bokudla abaphansi be-FODMAP baseMonash University bavivinye imifino nezithelo eziningi. Baqaphela labo abangakwazi ukubekezelela abantu abaningi abane-IBS.
Ungaqala umzamo wakho wokulahlekelwa isisindo ngokukhetha imifino ephansi ye-FODMAP nezithelo ezifana ne-avocado, ubhanana, i-kale, no-utamatisi. Ungathola ukuthi ngokuhamba kwesikhashana, ungakwazi ukwandisa ngaphesheya kokukhetha okuphansi kwe-FODMAP ngaphandle kokuphazamisa izimpawu.
Ungakwazi ukwandisa kakhulu ukudla kwakho kwezithelo nemifino enesisindo ngokuzizama ukufaka imikhiqizo kuzo zonke izidlo. Yiba ne-smoothie eluhlaza namajikijolo noma i-omelet yemifino yekusasa. Jabulela isaladi ngesidlo sasemini noma ngesidlo sasemini. Gcwalisa ingxenye yengxenye yakho ye-dinner nemifino.
Noma yini oyenzayo, gcina engqondweni ukuthi imifino eluhlaza kanye nezithelo kungase kube nzima ukuze umzila wakho wokugaya ukubekezelela.
Khetha amaprotheni
Ingabe ulwa njalo nezifiso? Khetha amaprotheni ngaphezu kwama-carbs!
Amaprotheni awaphakamisi amazinga kashukela egazini. Lokhu kusho ukuthi akubanga imbangela ye-insulin spikes kanye ne-lows ekuthumayo ukuze uthole okuthile okuzodla amahora ambalwa emva kokudla kwakho kokugcina. Amaphrotheni nawo alula ukugaya futhi ngakho-ke akunakwenzeka ukuqala izimpawu zakho ze- IBS .
Imithombo Enempilo Yeprotheni:
- Inkomo *
- Inyama yenkukhu*
- Amaqanda
- Amantongomane
- Inyama yengulube*
- Ukudla kwaselwandle
- Imbewu
- I-Tofu, i-tempeh, i-seitan (yama-non-celiacs)
- I-yogurt
* Ukunciphisa ingozi yokuchayeka ezintweni ezingalungile ku- flora yakho yegulini ukhethe uhla lwamahhala, imikhiqizo yezilwane ezingenasifo sama-anti-animal uma kunokwenzeka.
Amaprotheni for Vegetarians
Ukusebenzisa amaprotheni anele kungaba yinselele uma ungumvuno we-IBS . Ngenhlanhla, abacwaningi be-FODMAP bathole ukuthi i-tofu, tempeh, ne-seitan ibekezelela kahle. Ama-chickpeas akheniwe namalenti angenalini angadliwa ngamanani amancane uma ahlanza kahle.
Khetha amafutha anempilo
Izwi elithi, "amanoni akwenza ube namafutha" uyabanjwa, kodwa kusekelwe kwisayensi eyiphutha. Isiphakamiso sokudla ukudla okunamafutha aphansi siphenduke, njengoba izinga lokukhuluphala, isifo sikashukela, isifo senhliziyo, nezimo ezizimele ziphephe isibhakabhaka.
Inkinga yokudla okunamafutha aphansi iphinda kathathu:
- Abakhiqizi bokudla bathatha isikhundla samafutha emikhiqizo enoshukela nama-carbohydrate ahlanzekile. Zombili lezi zibangelwa i-insulin spikes eziholela ekuthandeni nasekuzuzeni isisindo, kanye nokwandisa ingozi yesifo sikashukela nesifo senhliziyo.
- Imizimba yethu - ikakhulukazi ubuchopho bethu-idinga amanoni ukuze isebenze kahle.
- Amafutha anezela ukunambitheka kokudla futhi akhulise umqondo wethu wokwaneliseka emva kokudla. Uma unelisekile, ngokwemvelo usika phansi kulawo ma-toays ku-iKhabhinethi yama-snack.
Yeka ukwesaba ukuthi amafutha azokwenza ube namafutha bese uwafaka ekudleni kwakho kwansuku zonke!
Kubalulekile ukukhumbula ukuthi akuwona wonke amafutha adalwe alinganayo . Amafutha we-Trans atholakala ekudleni okuningi okucutshungwe futhi ehlotshaniswa nokuphakamisa ingozi yesifo senhliziyo. Zama ukugwema noma yikuphi ukudla okuqukethe ama-hydrogenated oils kancane. Izingozi nezinzuzo zamafutha agcwele - okutholakala ezintweni ezinjengenyama enomvu nebhotela - kuyisifundo esisekhona sempikiswano, ngakho cela udokotela wakho.
Uphi amafutha afana nokudla kwe-IBS ? Ukudla okuthosiwe nokugcoba kungenzeka kakhulu ukusetha izimpawu zakho. Ngakolunye uhlangothi, amafutha enempilo kufanele abekezelele kahle futhi azokwenza umsebenzi omuhle ekukhuliseni i-flora yakho .
Imithombo Emihle Ye-Fat Enempilo
Inhlanzi. Nakuba izinhlanzi eziningi ziwumthombo omuhle we-Omega-3 fatty acids enempilo, ezinye ziphilile kunezinye:
- Yidla: ama-Anchovies, i-salmon, nama-sardine
- Gwema: Inhlanzi enkulu yemidlalo efana ne-swordfish noma i-Mako shark, ngenxa yokungcola kwamakhemikhali
Imbewu ye-IBS-Friendly. Lokhu kungase kube ngcono ku- IBS-C .
Amanothi aphansi-FODMAP. Lezi ziphelele zokudla okulula nokuhlanganiswa okumnandi ezitsha ezihlukahlukene.
- Amantongomane aseBrazil
- Amantongomane aseMacadamia
- AmaPecans
- Ama-Walnuts
Amafutha. Gcina lokhu engqondweni uma upheka njengoba kuyindlela enhle yokuthola amafutha enempilo kukho konke ukudla.
- Amafutha kakhukhunathi
- Amafutha e-Olive
Khiqiza. Jabulela lezi zodwa noma uzifake ezitsha zakho eziyizintandokazi,
- I-avovocado (ukukhonza okungu-1/8 kwesithelo sonke kuyinto ephansi-FODMAP)
- Ama-Olives
Sika (Simple) i-Carbs
I-carbohydrates ehlutshiwe kanye elicwengile - ama-carbohydrate alula - abonakala kuyo yonke indawo!
Ifomu elivame kakhulu le-carbohydrate elicwengileko ngufulawa wekolweni, owufulawa oye waba neqhezu langaphandle legatsha elikhishiwe. Ufulawa omhlophe, kanye nomlingani wakhe ebugebengu, ushukela, ungatholakala ezinkwa, ama-pastas, amaqebelengwane, amakhukhi, ama-donuts, nokudla okusetshenzisiwe. Zonke lezi zinto zidlala indima enkulu ekudleni kwabantu abaningi eNtshonalanga.
Nokho, ushukela nama-carbohydrate ahlanzekile asenza sigule. Ukukhuluphala ngokweqile, isifo senhliziyo, nesifo sikashukela kuye kwahlanganiswa ngqo ekudleni okuphezulu ushukela nama-carbohydrate ahlanzekile.
Yiziphi I-Carbs Elula Eyenza Emzimbeni Wakho
Uma sidla ushukela nama-carbohydrate ahlanzekile, amazinga ethu kashukela egazini asheshe asheshe. Lokhu kwenza ama-pancreas ethu athumele i-insulini. I-insulini yenza umsebenzi omuhle wokususa ushukela wegazi owedlula (i-glucose), kodwa yenza lokhu ngokuyifaka emaqenjini ethu amafutha nemithambo yegazi.
Yingakho i-carbohydrate ehlanjululwe yithinta ukukhuluphala nesifo senhliziyo. Uma i-glucose isusiwe, umzimba uthumela ucingo lokuningi. Lokhu kudala izifiso zokudla okungaphezulu kwe-carbohydrate ehlanjululwe, okuyizinto ezinezinhlobo zokuphila kwe-dieter. Ngokuhamba kwesikhathi, ukumelana ne-insulin kukhula, kwandisa ingozi yesifo senhliziyo nesifo sikashukela.
Kodwa Lesi Sithibelo Sikahle ku-IBS
Lokhu cishe omunye wezincomo ezinzima kunabo bonke. Noma kunjalo, ukufakwa kwesiliva kungukuthi ukusika ama-carbohydrate ahlanzekile kungaba nethonya elizuzisa kakhulu izimpawu zakho ze-IBS. Ukolweni, ikakhulukazi, uye wahlotshaniswa ne-IBS ngezizathu ezimbili:
- Isikolweni sinomdlavuza we-gluten, ongenakudliwa yibo bonke abanesifo se-celiac . Iziguli ze-IBS zibhekwa njengengozi ephakeme yesifo se-celiac. Ngisho noma umuntu engenayo isifo se-celiac, kuthiwa ezinye izimo ze-IBS zicatshangwa ukuthi ziwumphumela wokuzwela kwe- gluten .
- Ukhukhu luqukethe i-fructans, enye yama-carbohydrates e-FODMAP ahlangene nokubangela izimpawu ezingenakudingeka zokugaya ukudla kubantu abane-IBS.
Kulungile, Umzimba Wakho Uzoshintsha
Yenza okusemandleni akho ukusika ushukela nama-carbohydrate ahlanzekile. Kungathatha izinsuku ezimbalwa umzimba wakho ukuba umise ukuthumelela lezo zindawo ezithokozile nezithandekayo. Uma ususele "isitimela sokuthanda," amazinga akho wamandla azoqina futhi uzozizwa unelisekile kakhulu phakathi kokudla. Uzokwenza impilo yakho yonke isevisi enkulu. I-flora yakho yasegulini izokubonga futhi!
Ukuze uphumelele kwesisindo, kulungile ukuzivumela ukwelashwa ngezikhathi ezithile. Kodwa-ke, unake kakhulu ukuthi kukwenza uzizwe kanjani nokuthi kwenzekani ezintshweni zakho eziqhubeka phambili.
Hlala Ekudleni Okucutshungulwayo, Ukudla Okungenamsoco, Nokudla Okusheshayo
Ukudla okulula kungase kube kuhle ukugcina isikhathi kanye nemigqa engaphansi kwezinkampani, kodwa kakhulu, kubi kakhulu empilweni yakho.
Ukudla okusetshenzisiwe, ukudla okungenamsoco, nokudla okusheshayo kugcwele ushukela, ama-carbohydrate ahlanzekile, amafutha angenampilo, nazo zonke izinhlobo zamakhemikhali (izithasiselo zokudla, umbala wokudla, ukuqiniswa kokudla). Konke lokhu kungabamba iqhaza kokubili ukuzuza kwesisindo kanye nezimpawu ze-IBS - izinto ezimbili ofuna ukuzigwema.
Isixazululo ukudla ukudla konke lapho kunokwenzeka. Ukudla okuphelele kufaka imifino, izithelo, amantongomane, imbewu kanye nemikhiqizo yezilwane.
- Pheka ekhaya uma kunokwenzeka. Ukupheka ekhaya kukuvumela ukuba ube nokulawula okuphelele ngalokho okudlayo.
- Thenga umjikelezo wesitolo. Gwema ukudla okufika emabhokisini futhi ube nempilo ende. Lezi zivame ukugcwala izidakamizwa ezingase zibe kuhle kumkhiqizi wokudla kepha azilungile emzimbeni wakho.
- Yidla kuphela ukudla umkhulu wakho omkhulu angayibona. Uma engakuqondi njengokudla, ungalindela kanjani ukuthi isimiso sakho sokugaya senze kanjalo?
Bamba ukudla okudlayo
Abakhangisi bokudla bathanda ukukulinganisa nge-soda yokudla kanye nalawo maphakethe amancane e-calories amancane. Noma kunjalo, lokhu kudla akunikeza kancane endleleni yokudla
Lokho abakunikezayo yizinto eziningi ezingalungile esizikhulumayo. Lokhu kufaka ama-carbohydrates ahlanzekile namakhemikhali okudla. Ukwenza izinto zibe zimbi nakakhulu, iningi liqukethe izithako ezithandayo.
Ama-sweeteners okufakelwa anganelisa okwesikhashana izinyo lakho elimnandi, kodwa akhohlisa umzimba wakho. Lokhu kungakushiya engozini yezifiso njengoba umzimba wakho ufuna ukuthola ukudla okungokoqobo. Ngaphezu kwalokho, ezinye izithako ezenziwe ngamakhemikhali zingabangela izimpawu ze-IBS, ikakhulukazi igesi nokuqhakaziza .
Thenga isikweletu se-IBS-Friendly Snacks.
Enye inganekwane yokudla ukuthi ukulahlekelwa isisindo, umuntu kumele alambe. Njengezinganekwane mayelana namafutha, nalokhu kungabuyela emuva njengoba ukunqotshwa kungaholela ekubhakeni.
Uzophumelela ngokwengeziwe ekulahlekelweni kwesisindo sakho uma udla ukudla okunomsoco njalo futhi ube nokudla okunampilo okuzungezile ngalezo zikhathi uma une-munchies.
IBS-Ukudla Okumnandi
- Amantongomane aphansi-ama-FODMAP afana namantongomane aseBrazil, ama-Macadamia, ama-pecans, nama-walnuts).
- I-Low-FODMAP ushizi ifaka njenge-cheddar ne-mozzarella.
- Izithelo ezincane-ze-FODMAP ezinjengobhanana, ama-blueberries, ama-cantaloupe, ama-oranges, i-ananas, ama-raspberries, nama-strawberries.
Phuza okuningi kwamanzi
Yonke iseli emzimbeni wethu idinga amanzi alinganayo ukuze asebenze kahle. Emiphilweni yethu ematasa, iningi lethu liyekethisa ukuqinisekisa ukuthi siphuza amanzi anele. Sivame ukungahambisani nezimpawu zomzimba zethu ukuthi sidinga amanzi amaningi.
Okwenzekayo kungukuthi sicabanga ukuthi silambile, lapho sitshele ngempela. Ngakho-ke ngaphambi kokuba uhambe isiphuzo, uphuze ingilazi yamanzi futhi ubone ukuthi kwenzekani. Mhlawumbe awudingi ngempela lokho kudla emva kwakho konke futhi ungalinda kuze kudle ukudla kwakho okulandelayo futhi.
Amanzi Agwema Ezinye Izimpawu ze-IBS
Ukuphuza amanzi amaningi kuzosiza nge-IBS yakho. Uma ujwayele ukuqotshwa (IBS-C), ukuphuza amanzi okwanele kuzosiza ukugcina izithambile zakho zilula. Uma ungaphuzi amanzi anele, umzimba wakho uhlawula ngokudonsa amanzi esitokisini, okufaka ezitheni ezinzima .
Ngaphandle kwalokho, uma uqobo lwe- IBS-D , amanzi ophuzayo azosiza ukufaka amanzi esikhundleni esilahlekile ngesikhathi sehudo iziqephu.
Ungakhathazeki Ngokudla Njengomuntu Omunye
Abantu abaningi abane-IBS balila ukuthi abakwazi ukudla njengabo bonke abanye. Kulokhu, ngithi, "lokho kuyinto enhle!"
Emazweni aseNtshonalanga, umuntu ovamile uyadla ukudla okungenampilo kakhulu. Thola i-lining yesiliva ku-IBS yakho futhi unondle umzimba wakho ngokudla okunempilo, okunomsoco - imifino, izithelo, amaprotheni ezinkomo, namafutha enempilo.
Lokhu kungase kusho ukuthi ipuleti yakho ibonakala ihluke kakhulu kubangani bakho, noma ukuthi izinqumo zakho zilinganiselwe lapho udla noma emibuthanweni yomphakathi. Kodwa, umzimba wakho uzokuvuza ngokulahlekelwa isisindo, amandla aphuthumayo, uhlelo oluthile lokugaya umzimba, kanye nencishiswa yokunciphisa isifo esingelapheki. Ubani owaziyo, mhlawumbe uzoqala ukuthola abangane nabomndeni bakho ukuba badle okunjengawe!
Imithombo:
Ihhovisi laseMelika leZifo Zokuvimbela Nokukhuthazwa Kwezempilo. Izinkombandlela zokudla kwabaseMelika. 2015.
> Eswaran S. FODMAP Ephansi ngo-2017: Izifundo Ezifundwa Ezivivinyweni Zomtholampilo kanye Nezifundo Zomsebenzi. I-Neurogastroenterology ne-Motility. 2017; 29 (4) .iyi: 10.1111 / nmo.13055.
IGibson P, uMalusi S. Ukuphathwa kokudla okusekelwe ebufakazini bokuthi izimpawu zomzimba zisebenza kahle: Indlela ye-FODMAP. I-Journal ye-Gastroenterology ne-Hepatology. 2010; 25: 252-258.