Uma unayo i- IBS , cishe ufunde okuningi ngokuthi yini ukudla okumele uyidle nokuthi yini ukudla okumele uyigweme . Kukhona nje ukunakekelwa okuningi okwenziwe ngokuqondene nalokho okuphuzwayo.
Noma kunjalo, iziphuzo ezithile zingaqukatha izingxenye zokudla ezingasusa izimpawu zakho ze- IBS . Thola izinketho zakho ezingcono kakhulu zokuqeda ukoma noma ukwabelana isiphuzo nabangani ngaphandle kokwesaba ukwandisa uhlelo lwakho.
Izinto Ezinhle Okuphuzwayo Uma Unayo IBS
Uma unayo i- IBS , cishe ufunde okuningi ngokuthi yini ukudla okumele uyidle nokuthi yini ukudla okumele uyigweme . Kukhona nje ukunakekelwa okuningi okwenziwe ngokuqondene nalokho okuphuzwayo.
Noma kunjalo, iziphuzo ezithile zingaqukatha izingxenye zokudla ezingasusa izimpawu zakho ze- IBS . Thola izinketho zakho ezingcono kakhulu zokuqeda ukoma noma ukwabelana isiphuzo nabangani ngaphandle kokwesaba ukwandisa uhlelo lwakho.
Iziphuzo ezithambile
Ngeshwa, ama-sodas amaningi awayona inketho enkulu ngoba ayibonisi, ebeka engozini yokugwedla ngokweqile . Nakuba ukweqa i-soda kungase kube ubunzima uma uthanda ukuphuza i-soda, kungenzeka ukuthi wenze impilo yakho yonke indawo uma uhlala kude ne-soda. I-soda njalo inezinga eliphakeme kakhulu likashukela, eliye lahlanganiswa nokukhuluphala, isifo sikashukela nesifo senhliziyo. I-soda yesidlo ibuye ixhunywe nokuzuza isisindo, futhi kungenzeka ukuthi ingcono kakhulu ukugwema ukunambitheka okufakelwayo uma unesisindo sokugaya ukudla.
Izinketho ezingekho Soda
Itiyi i-iced iyindlela enhle. Zizwa ukhululekile ukusebenzisa omnyama, oluhlaza noma olumhlophe, noma elinye lama- herbal teas elihle ku-IBS . Ungagcina umgodi weti e-home i-iced efrijini lakho. Uma udla, cela itiye elingenayo i-iced. Kuzo zombili izimo, ungangezela isamba esincane soshukela (hhayi ama-sweetener), njengoba ubuningi obuphansi akufanele kubangele izimpawu ezingadingeki.
I-cranberry juice yilona uhlobo olulodwa lwejusi yezithelo oluye lwaboniswa ukuthi luphansi kuma- FODMAP, ama-carbohydrate ahambisana nokufaka izimpawu ze-IBS. Ungase uzame ukuzixuba nge-soda encane yeklabhu ukuze wenze ukugubha ngaphezulu uma ungakwazi ukuphatha i-carbonation.
Izinyosi
Abantu abaningi abanayo i-IBS yi- lactose engavumiyo . Ngisho noma ungazange uzibonakalise njengaleyo, i-lactose ibhekwa njengenye ye-FODMAPs. Ngakho kungcono ukuthi uzame izindlela ezithile ezitshalweni zakho, ama-smoothies noma nomaphi lapho ujabulela ubisi.
Nazi izinqumo zakho ezinhle:
- Ubisi lwe-Lactose
- Ubisi lwekakhukhunathi (umkhawulo wekhabe we-1/2)
- Ubisi lwelayisi
- Ubisi lwe-almond (ubuncane obuncane)
Ubisi lwe-Soy abuyona inketho njengoba kutholakale ukuthi uphezulu kuma-FODMAP.
Iziphuzo ezingcono kakhulu
Unezinto eziningi ongakhetha kuzo uma kuziwa eziphuzweni ezishisayo:
- Ikhofi
- I-Espresso
- Itiye elinoshokholethi
Qaphela: Kungase kube ngcono ukulinganisela kwesiphuzo esisodwa ngosuku ukuze unciphise ingozi yokudla amaFODMAP amaningi ngesikhathi esisodwa. Futhi, qaphela lokho okungezelayo ekuphuzeni kwakho. Njengoba kuxoxwa kwisilayidi sangaphambilini, ungaba ngcono ukugwema ubisi oluvamile bese usebenzisa enye yezindlela zobisi ezixoxwe ngaphambilini.
Itiye elishisayo yinye indlela enhle. Ithimba elimnyama, elimhlophe nelomhlophe libhekwa njengeliphansi kuma-FODMAPs. Khetha itiye le-decaffeinated uma uthola ukuthi i-caffeine iyinkinga yokugaya.
Ama-herbal teas ahlinzeka ngezinzuzo ezengeziwe ezithuthukisa:
- I-Peppermint iyinketho yokuwina ngezimfanelo zayo ze-antispasmodic (anti-ubuhlungu!).
- I-Anise ne-fennel teas zinhle kunoma ubani onesi-IBS-C , kodwa hhayi ngempela umuntu odla ukudla okuphansi-FODMAP .
- I-Chamomile inhle futhi iyathulisa, kodwa futhi ayifanele umuntu othile ekudleni okuphansi kwe-FODMAP.
Iziphuzo ezingcono kakhulu
Nakuba utshwala lungaba yinto yokugaya ukudla , i-IBS ayisho ukuthi awukwazi ukuba ne-cocktail. Ngenxa yabacwaningi baseMonash University e-Australia abaye bahlola imimoya ehlukahlukene ngokuqukethwe kwabo kwe-FODMAP, kufanele ukwazi ukujabulela noma yikuphi kweziphuzo ezilandelayo:
- Ubhiya
- I-gin
- I-vodka
- I-Whisky
- Iwayini (elibomvu, elimhlophe noma elikhazimulayo)
Qaphela: Yeka ukuthi ungabi ngaphezu kwamabili ngosuku. Ungaxube iziphuzo zakho ngeziphuzo eziphezulu ze-FODMAP izithelo. I-Cranberry ibonakala iyona kuphela inketho ephansi e-FODMAP. Ungakwazi ukuxuba iziphuzo zakho nge-club soda uma ungakwazi ukubekezelela i-carbonation.
Khumbula, ungaphuzi futhi ushayela!
Iziphuzo ze-Probiotic
Iziphuzo ezivuthayo ziyindlela enhle ye-IBS ngoba izosiza ekuthuthukiseni ukwakheka kwama-bacteria akho emathunjini, okuzosiza ekunciphiseni izimpawu zakho. Le mikhiqizo ilungiswe ngendlela yokuthi iqukethe izinhlobo ezihlukahlukene ze- probiotics , lawo mabhaktheriya anobungane ahle kakhulu ekuguleni kwezempilo.
Kombucha iyitayi elivutshiwe. Uma ukhetha i-kombucha, funda ilebula bese uzama ukukhetha eyodwa ngaphandle kokuqukethwe ushukela ophezulu kakhulu. I-Kombucha iqukethe inani elilandelanayo utshwala.
I-Kefir iyiphuzo lobisi oluvutshiwe. Inqubo yokuvutshelwa ithatha ingxenye enkulu ye-lactose ngakho-ke kufanele kube kuhle kumuntu ongenayo i-lactose. Kodwa-ke, kunezinketho ezingekho zobisi, njenge-soy ne-coconut kefirs.
Kukhona manje izinketho eziningi zokuphuza i-yogurt ezitholakalayo. Qiniseka ukuthi ufunda amalebula ukuze ugweme ukungena ushukela owengeziwe kakhulu. Kumele futhi ubukele ukuqinisekisa ukuthi isiphuzo se-yogurt asiqukethe izithelo eziphezulu ze-FODMAP .
AmaSmoothie ahlaza
I-smoothies eluhlaza yiziphuzo ezixubile ezihlanganisa ukuxuba imifino, izithelo nezinye izithako eziphilile. Ukwenza i-smoothie eluhlaza, udinga i-blender enamandla okwanele ukusika imifino eluhlaza okwesibhakabhaka ibe yinto ehambisanayo. Ungathola kulula ukuhlanganisa imifino ne-liquid yakho kuqala ngaphambi kokungeza ezinye izithako.
Ukuze wenze i-smoothie eluhlaza engeke ikhulise i-IBS yakho, qala ngokukhetha imifino ephansi ye-FODMAP nezithelo. Isipinashi kuyinto eluhlaza okomnene ukuze uqale. Ubhanana bengeza ubumnandi obuhle, kanti amajikijolo (hhayi ama-blackberries aphezulu-FODMAP) engeza amanye ama-phytonutrients amakhulu.
Ungangezela kwenye ibhotela ye-nut, i- ocoju yakusihlwa kanye / noma isigamu se- avocado ngamanye amafutha aphikisayo aphikisayo. Okunye okunye okuhle kunezimbewu ezithile ze- chia kanye / noma umhlabathi u- flaxseed , kokubili okungaba usizo ku-IBS.
Izinketho ezinhle ze smoothie yakho liquid zihlanganisa:
- Ubisi lwe-almond (ubuncane obuncane)
- Ubisi lwe-kakhukhunathi (umkhawulo wekhafu 1/2)
- Amanzi kakhukhunathi (3 oz. Umkhawulo)
- I-Kefir
- Ubisi lwe-Lactose
- Ubisi lwelayisi
- Amanzi
AmaJuni ahlaza
Amajusi aluhlaza alungiswa nge-juicer, umshini ophikisayo uketshezi oluvela ezitsheni nemifino, eshiya iningi le-pulp ngemuva. Ngokwemvelo, ama-juice aluhlaza angasiza kakhulu ku-IBS njengoba umshini ususa i-fibre engenayo i-hard-to-digest.
Ngaphezu kwalokho, i-juicing ikunika izinzuzo zezempilo zokunciphisa okusheshayo kwama-phytonutrients kanye ne-IBS-friendlylier fiber e-soluble. Uma ujusi, uzuza ukuthi ungaphuza izithelo nemifino yakho ngokushesha, futhi ngokuningi, kunokuba ungadla!
Uma ukhetha ukuzama i-juicing, ungase ufune ukuqala ngokukhetha izithelo ezingezansi ze-FODMAP nemigodi.
Amanzi: Isiphuzo Esihle Kunazo Zonke!
Amanzi ahlale ekhetha kakhulu. Wonke amaseli emzimbeni wakho adinga amanzi ukuthi asebenze kahle. Iningi labantu livame ukuhambahamba kancane kancane, ngakho-ke qiniseka ukuthi uphuze amanzi amaningi usuku lonke!
Amanzi kubalulekile ekugayeni kahle. Amanzi kusiza isistimu yakho ukuba iphule, yamukele, futhi ihambise ukudla ngesikhathi sonke sokugaya.
Ukuphuza amanzi okwanele nakho kubaluleke kakhulu uma unesifo sokuqunywa noma isifo sohudo. Amanzi adingekayo ukuze kugcinwe isitobisi esinomsoco ngokwanele ukuze ufunde kahle. Uma ungaphuzi amanzi okwanele, ubeka ingozi yokuphuza amanzi okweqile esitokisini sakho, okuholela ezitheni eziyinselele zokudlula .
Ngakolunye uhlangothi lwe-spectrum, uma uhlushwa isifo sohudo esingapheli, amanzi amaningi axoshwa ekuhambeni kwakho kwamathumbu, ngaleyo ndlela anikeze esimweni sokungcola umzimba wonke umzimba wakho.
Nazi amathiphu okungena emanzini wakho njengoba uhamba ngosuku lwakho:
- Thatha isiphuzo esihle seglasi yakho njalo lapho ugcwalisa bese uphinde ugcwalise ingilazi phezulu.
- Ziphathele ngokwakho ingilazi enhle noma ibhodlela lamanzi lokuhamba elingena-BPA.
- Njalo unamanzi nawe njengoba ushayela imoto yakho.
- Engeza ijusi elincane lamanoni emanzini akho ukwenza kube mnandi kakhulu futhi kusize ekwandiseni ukugaya.
> Imithombo:
> Gibson, P. & Shepherd, S. "Ukuphathwa kokudla okusekelwe ebufakazini bokuthi izimpawu zomzimba zisebenza kahle: Indlela ye-FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.
> I-App ye-Monash University Low FODMAP Yokudla. I-Monash University. http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html.