Ukuthola ukuthi yini ongayidla lapho unesifo sezulu njenge- IBS ngezinye izikhathi kungaba yinselelo yangempela. Akusizi ukuthi isayensi yesondlo ingaba ingqubuzana ngezikhathi ezithile. Enye yezindawo ezididayo kakhulu zocwaningo kuhlobene nenye yezinto ezisemqoka zokudla kwe-Western - ukolweni! Ake sibuke ezinye zezindawo eziyinhloko zocwaningo ngokolweni kanye nobuhlobo bayo nokudla kwakho nokugwinya kwakho konke.
Lokhu kuzokusiza ukuba wenze isinqumo esinolwazi lokuthi kufanele ungadli ukolweni nhlobo noma cha.
Ngaphambi kokuba singene esayini, kubalulekile ukuqaphela ukuthi iningi lethu lidla ukolweni ngamanani angakaze abonwe ngaphambilini. Ngokweqiniso, ukolweni utholakala esinkwa, pasta, crackers, amakhukhi, amaqebelengwane nezinye izinto ezibhaka - uyazi, eziningi zezinto abantu abazidlayo. Kodwa ukolweni uye wathola indlela yawo zibe izobho, ama-condiments, ngisho ne-ayisikhilimu! Ungabona ukuthi kungaba kubaluleke kangakanani ukwazisa ukuthi iyiphi inkolo engase idlale ku-IBS yakho nezinye izimo zezempilo .
Ingabe i-Gluten iyinkinga?
Ngokolweni, nayo yonke imikhiqizo yokudla eminingi enokolweni, iqukethe amaprotheni gluten (njengoba kwenza i-rye nebhali, ngalolu daba). Kulinganiselwa ukuthi abantu abangaba ngu-5% emhlabeni wonke banenkinga ehlobene ne-gluten. Ukuzwela kwe-gluten okungenayo i-non-celiac (NCGS) kuyisimo esisha, futhi esingakaqiniseki ngokugcwele, ukuxilongwa kubantu abathola izimpawu zamathumbu noma emathunjini ngemuva kokudla ukudla okuqukethe gluten.
I-NCGS izocatshangwa emva kwesifo se-celiac futhi ukubola kokungcoliswa kwekolweni kukhishwe ngaphandle.
Abacwaningi bebeqhuba izifundo ukuze babone ukuthi i-subset yeziguli ze-IBS zine-NCGS kunalokho. Kuze kube manje, ngakwazi ukuthola izifundo ezimbili ezilawulwa yi-placebo ezilawulwa yi-placebo kule ndaba. Ucwaningo oluthile lwathola ukusabalalisa kokuzwela kwe-gluten ku-IBS iziguli zokutadisha ezingama-28%, kanti enye yayinama-83%!
Enye yalezi zincwadi ezifundwayo zifakwe kulolu catshi, "Inani elikhulu leziguli ezibhalwe njenge-syndrome ezicasula isifo sofuba zizwa ubuhlungu ku-gluten. Ngakho-ke, ukusebenzisa igama le-IBS kungakhohlisa futhi kungaphambukisa futhi kuhlehlise isicelo sokusebenza kahle isu elibhekele ukwelapha elibhekene neziguli ezibucayi. " Hewu!
Ukuqeda i-gluten isikhashana, kufanele kuphawulwe ukuthi kunezinye amaprotheni ezinkolweni ezingase zibe nendima kunoma yikuphi ukuxhumana phakathi kwamakhambi nezimpawu ze-IBS.
Mhlawumbe Kuyinkinga ye-FODMAP
Ukolweni uqukethe okungaphezulu kwamaprotheni. Ukolweni uqukethe ne-carbohydrates fructan. I-Fructan ingenye ye-carbohydrate eyaziwa ngokuthi yi- FODMAP eye yaboniswa ukuthi ikhumbule izimpawu zamathumbu kubantu abane-IBS. Ama-Fructans aboniswe ukuthi ane-osmotic effect ngaphakathi kwamanzi, okusho ukuthi akhulisa inani lemithombo yamanzi kagesi, kanye nokwanda kwegesi ngokusebenzisa ukuvutshelwa ngamagciwane. Zombili lezi zimfanelo kucatshangwa ukuthi zibambe iqhaza ezimpawu ze-IBS zobuhlungu besisu, ukubhubhisa, nezinkinga ze-motility zokuqothulwa nesifo sohudo.
Abanye abacwaningi bathi inzwa yezwe ye-fructan enobuqotho obusukela ngempela okubukeka njengokwezwela kwe-gluten kuziguli ze-IBS.
Le nqubo isekelwe isifundo esincane lapho abantu abaye bazibona bona babe ne-NCGS babike ukuthuthukiswa kwezibonakaliso zabo uma befakwa ekudleni okuphansi kwe-FODMAP . Kulezi ziguli eziningi, izimpawu zabo azizange zibi nakakhulu uma ziphinde zaziswe nge-gluten ngaphandle kolwazi lwabo. Kubalulekile ukuthi uqaphele ukuthi lolu cwaningo luye lwahlolwa ngokuhamba kwesikhathi esifushane nokuthi alukwazi ukubhekana ngokwanele nemiphumela engalindelekile.
Ingabe Kufanele Udle Ngokolweni Ngakhona?
Ngaphezu kokucabangela umphumela wokuthi ukolweni unenkinga yesisu, kunombuzo wokuthi ngabe ukolweni awunamiphumela emibi empilweni yakho yonke.
Iningi likakolweni elidliwe ekudleni kwanamuhla lihlanjululwe - lokhu kusho ukuthi i-bran nergciwane layo lisusiwe. I-carbohydrate ehlanjululwe, njengokolweni ongewona wonke-okusanhlamvu, iye yahlotshaniswa namazinga aphezulu okukhuluphala, isifo sikashukela kanye nezifo zenhliziyo ngaphakathi kwabantu bethu. Njengoba kunikezwe lokho, kuyinhlazo ukuthi abantu abaningi badla ukolweni olunjalo njengoba kunjalo.
Kodwa ama-carbohydrate ahlanzekile akuwona wonke umfanekiso uma kuziwa ngokolweni. UMnyango Wezolimo wase-US uncoma ukusetshenziswa kwemikhiqizo yonke yokusanhlamvu, kubandakanya ukolweni wonke okusanhlamvu, njengengxenye ebalulekile yokudla okunempilo. Izithelo zomzimba wonke zibonakala zibalulekile ngenxa yokuqukethwe kwe-fiber kanye nokuthi bangumthombo wamavithamini namaminerali abalulekile.
Ngakolunye uhlangothi, abathandekayo be- Paleo nabalobi abanjengobo beBolweni BaseBelly ne- Grain Brain baxhumene nokusetshenziswa koro, kungakhathaliseki ukuthi kusetshenziswe okusanhlamvu noma okuphelele, kuzo zonke izifo zempilo. Enye yezingxabano zabo zokulwa nokukolweni kuhlobene nokuthi ukudla okusanhlamvu njengokolweni kungumcimbi omusha lapho ukubonakala kwesintu kubhekwa njengento yonke. Ngamanye amazwi, bacabanga ukuthi imizimba yethu ayizange iguquke ukuze igaye kahle okusanhlamvu njengokolweni. Bancoma ukudla okungafanele okusanhlamvu ukuze uthole impilo enhle. Banikeza ubufakazi bokuthi i-fibre kanye ne-vitamin izinzuzo zezinhlamvu ezigcwele ziye zadlula futhi ukuthi lezi zakhi zingatholakala ngokuphelele ngokudla ukudla okuhlukahlukene kokudla kwesilwane nezitshalo.
Okubalulekile
Ukuveza okusobala - okubalulekile ukuthi ubudlelwane phakathi kokusetshenziswa kolweni kanye ne-IBS nezinye izinkinga zezempilo kudideka!
Kusukela manje, ochwepheshe abaningi bezempilo begazi bayavuma ukuthi nakuba kungase kube khona i-crossover phakathi kwe-IBS, ukungezwani kokukolweni, ne-NCGS, iningi labantu lidla ukolweni futhi lingenayo i-IBS, futhi iziguli eziningi ze-IBS zidla ukolweni ngaphandle kokubona umehluko omkhulu / umphumela . Kodwa, isinqumo sokuthi noma ungaqhubeka nokudla ukolweni yini isinqumo somuntu siqu futhi esenziwa kahle ngokuxoxa nodokotela wakho. Uma ucabanga ukuthi i-IBS yakho kanye nempilo yonke iyazuza ngokulingwa okungenakolweni, sicela uqiniseke ukuthi usuvele uhlolwe isifo se-celiac ngaphambi kokuzama ukudla kokuqeda . Ukudla ekuqedeni kuyindlela engcono kakhulu yokubona ukuthi ukudla ukolweni kwenza izimpawu zakho ze-IBS zibi nakakhulu.
Imithombo:
Biesiekierski, J., et.al. "Ayikho imiphumela yeGluten ezigulini ezinezizathu zokuziphendulela okungezona okwenziwe yi-Gluten engaziwayo emva kokunciphisa ukudla kwe-fermentable, ukuphuza okuncane, i-short-chain-carbohydrates" Gastroenterology 2013 145: 320-328.
U-Elli, uL., et.al. "Ukuxilongwa kwezifo ezihlobene ne-gluten: Izifo ze-Celiac, uketshezi ukolweni nokungabi khona kwe-gluten ukuzwela" I- World Journal of Gastroenterology 2015 21: 7110-7119.
Shahbazkhani, B., et.al. "Ukungazweli okungeyona i-Celiac Gluten Kuye kwaphazamisa i-Spectrum ye-Irritable Bowel Syndrome: Isivivinyo Esilawulwe Ngama-Double-Blind Randomised Controlbo" I- Nutrients 2015 7: 4542-4554.
I-Mozaffarian, D., et.al. "Izinguquko Ekudleni naseNdleleni Yokuphila Nesisindo Sesikhathi Eside Kuzuza Kwabesifazane Nabantu" I- New England Journal of Medicine 2011 364: 2392-2404.
" Izinkombandlela Zokudla KwaseMelika 2010 " UMnyango Wezolimo wase-US .