Isayensi iyaqhubeka iqaphela ukubaluleka kwama-prebiotics empilo yegundane. Kodwa-ke, ama-prebiotics amaningi ayenamandla futhi angakwazi ukwenza izimpawu ze-IBS ezimbi nakakhulu. Uma unayo i-IBS, ungabona ukuthi ubanjwe ku-Catch-22. Uma udla ukudla okuqukethe ama-prebiotics, izimpawu zakho zingase zibe zimbi nakakhulu, kodwa uma ugwema ama-prebiotics, ungase ungalokothi uthuthukise ibhalansi ebhalweni lakho elingasiza ekuxazululeni i-IBS yakho.
Ake sibheke ama-prebiotics ne-IBS ukubona ukuthi kukhona yini indlela yokuphuma kule "ngombala nendawo enzima".
Kuyini ama-prebiotics?
Ama-prebiotics yizingxenye zokudla ezingakwazi ukugaya futhi ngokusebenzisa ukusebenzisana nama-gut gut bacteria kucatshangwa ukuthi ukukhuthaza impilo.
I-prebiotics ayigciniwe emathunjini amancane ngoba asinayo i-enzyme edingekayo ukuze ihlukanise ibe yizingxenye lapho ingafakwa khona emigodini yethu yegazi. Lokhu kungabikho kokuphazamiseka kubangelwa ukuxhumana nama-bacterial gut, lapho badlala indima ekwenzeni ukukhula nokusebenza kwamabhaktheriya akhethekile enhle empilweni yethu. Ukuningi kwalokhu kusebenzisana okuzuzisayo nokugoma amabhaktheriya kungenxa yokuvutshelwa.
Ama-prebiotics angase akhulise inani le-bifidobacteria (uhlobo olunezinhlobo zamabhaktheriya ngokuvamile olubhekene nama- probiotic supplements ), kodwa futhi lubonakala ukwandisa inani lamanye amabhaktheriya angenabutho.
Njengoba ubheka uhlu lwe-prebiotics evame ukusetshenziswa, uzobona imigomo ebonakalayo kusukela kuma-carbohydrate ekhonjiswe njengezinkinga ze-IBS ngabacwaningi bokudla abaphansi :
- I-Fructans (i-inulin ne-fructooligosaccharides)
- I-Galacto-oligosaccharides (i-GOS)
- I-Oligofructose (i-fructose)
- I-starch ephikisayo
I-Prebiotic Equkethe Ukudla
Ngenxa yokuthi ama-FODMAP amaningi ama-prebiotics, uzobona okuningi kokudla okuphezulu kwe-FODMAP kulolu hlu:
- I-asparagus
- Impande ye-Chicory
- Fennel
- Ugaliki
- I-artichoke yaseJerusalema
- Imifino (ubhontshisi, ama-chickpeas, lentils, ama-soybe)
- Amantongomane anjengama-cashews nama-pistachios
- Ama-anyanisi, ama-leeks, ama-shallots, ama-scallions
- Imikhiqizo yebolweni, njenge-cereal
Ama-prebiotics we-IBS
Ucwaningo olwenziwe luye lwaqhutshwa ukuze lubone ukuthi ukwandisa ama-prebiotic ingenisa kungaba usizo ekunciphiseni izimpawu ze-IBS. Imiphumela ixube kakhulu, kepha kubonakala sengathi inani eliphakeme lama-prebiotics liholele ekutheni kube nezimo ezimbi zabahlanganyeli bokutadisha - akumangazi ukuthi kunikeziwe lokho esikuziyo mayelana nemiphumela ye-FODMAP kubonakaliso be-IBS (ukuvutshelwa okungaphezulu kuholela ekwandeni kwegesi okuholela ekuguleni, ukubhubhisa nesisu ubuhlungu).
Ngikwazi ukuthola isifundo esisodwa sokuqala ekusebenzeni kwe-prebiotic supplement ye-IBS. Inamba yabahlanganyeli ocwaningweni yayincane kangangokuba asikwazi ukudweba noma yiziphi iziphetho eziqinile kulolu cwaningo, ngaphandle kokuthi isifundo esinjalo sivulela umnyango wokuthi kungenzeka ukuthi esikhathini esizayo sizobona ama-formulations e-IBS-friendly prebiotic emakethe.
Indlela Yokuphepha Thola Izenzo Zakho Zokuqala Uma Unayo IBS
Ukudla okuqukethe i-prebiotic yinto ongase ufune ukuyidla okungaphezulu - impilo yakho ne-IBS yakho. Kodwa ungakwenza kanjani lokho ngaphandle kokweba izimpawu zakho ze-IBS?
Nazi ezinye imibono:
1. Ukwandisa kancane kancane ukudla kwakho kokudla okuphansi okungukuthi-FODMAP okuqukethe isitashi esingafuni. I-starch ephikisanayo inezimfanelo zokulwa nemithi yokwelashwa kodwa emazingeni aphansi okuvutshelwa. Nazi ezinye izibonelo zokudla okubili okuphansi ku-FODMAP okwamanje aqukethe amanani aphezulu we-starch enamandla:
- Ubhanana, ukuvuthwa okuncane kungcono.
- Izimpande
- Amazambane (okuluhlaza akulungile, nakuba mhlawumbe kungenakwenzeka!)
- Irayisi elimhlophe
2. Zama ukulandela ukudla okuphansi kwe-FODMAP isikhathi samasonto amabili kuya kwamasonto ayisithupha. Uma usuqede isikhathi sokuqeda futhi uthola usizo oluphawulekayo lwezimpawu, ungaqala ukuqala kabusha ukudla okubalwe ngenhla njengokuphakama kuma-prebiotics.
Ungathola ukuthi uyakwazi ukubekezelela ezinye zalezi zokudla ngaphandle kokukhulisa izimpawu zakho. Umgomo oyinhloko ukudla okuningi kwalokhu kudla ngangokunokwenzeka ngenkathi usalokhu ungasenalutho lwezimpawu.
3. Gcina ukhumbule ukuthi akuwona wonke ukudla okuvuthayo-okungahle kube yinkinga kuwe. Ngesilingo nesiphambeko, ungase ukwazi ukuthola ukudla okukwazi ukukubekezelela ngaphandle kokuthola izimpawu ezimbi.
Imithombo:
"I-FAQs ye-fiber ephakeme, ukudla okuphezulu kwe-prebiotic" Iwebhusayithi ye-Monash University Efinyelelwe ngo-December 19, 2015.
Kelly, G. "Inulin-Type Prebiotics: Ukubukeza (Ingxenye 2)" Ukubuyekezwa Kwamanye Ezokwelapha 2009 14: 36-56.
UScott, K., et.al. "Ukulawula i-microbiota ukuze ugcine impilo futhi uphathe isifo" I- Microbial Biology Ezempilo Nezifo 2015 26: 1-10.
Silk, D., et.al. Isivivinyo somtholampilo: imiphumela ye-trans-galactooligosaccharide prebiotic e-microbiota ye-faecal kanye nezimpawu ezibangelwa isifo sofuba esithukuthelisayo "I-Pharmacy Alimentary & Therapeutics 2009 29: 508-518.
Spiller, R. "Isihloko sokubukeza: ama-probiotics kanye nama-prebiotics e-irritable bowel syndrome" I- Alimentary Pharmacology & Therapeutics 2008 28: 385-396.
I-Whelan, K. "Izindlela nokusebenza kwama-prebiotics ekuguquleni i-microbiota yamathumbu ekulawuleni ukuphazamiseka kokugaya" Ukuqhutshwa kweNutrition Society 2013 72: 288-298.