5 Izinyathelo Zokuthatha Okulandelayo
Ukudla okuphansi kwe-FODMAP kwakhiwe njengendlela yokunikeza abantu abane-IBS indlela yokudla yokuphatha lesi sifo. Ucwaningo luye lwabonisa njalo ukuthi ukudla kungasebenza kakhulu ekunciphiseni izimpawu zokunciphisa kakhulu, ikakhulukazi lapho ukudla kuqhutshwa ngaphansi kokuqondiswa komsebenzi oqeqeshiwe wokudla. Izindaba ezinhle ukuthi cishe amaphesenti angama-75 abantu abazama ukudla bafeze impumelelo yokudla.
Lokhu akuzona izindaba ezinhle kangaka uma ungumuntu owela kulawo amanye amaphesenti angu-25.
Uma lokho bekulokhu okuhlangenwe nakho kwakho, mhlawumbe uzizwa udidekile kakhulu, ucasuliwe, futhi ucabanga ukuthi akukho lutho olubonakala olwenzela iBS yakho lubonakala luzosiza. Ake sikhulume ngokuthi yini engase ihambe kahle futhi ezinye izinto ongazithola ukuthola izimpawu zakho ngaphansi kokulawula okungcono.
Yini Eyiphutha?
Ngaphambi kokuba ubheke ezinye izindlela zokwelashwa ezizondayo, thatha isikhashana ucabange ukuthi ngabe ngabe unayo yini izimo ezidingekayo okwamanje ukuze ukwandise amathuba akho okuphumelela ekudleni. Nazi izinto ezimbalwa okufanele uzicabange ngazo:
1. Ingabe usebenze nomqeqeshi wezokudla oqeqeshwe ngokufanele? Bonke abahlanganyeli kuzo zonke izifundo zokucwaninga ekusetshenzisweni kokudla njengokwelashwa kwe-IBS bathola ukuqondiswa okuqondile kumuntu odla ukudla owazi kahle ekudleni. Uchwepheshe onjalo angaqinisekisa ukuthi awuhambisani kuphela nemikhawulo eqinile yokudla, kodwa nokuthi udla ukudla okulinganisela kahle futhi uthola zonke izakhi ezibalulekile.
2. Wenzani kahle ngokulandela imigomo yokudla? Ukudla okuphansi kwe-FODMAP kungaba nzima kakhulu ukulandela . Ukuze uthole imiphumela engcono kakhulu kufanele uhambe ngesigaba sokuqeda ngokugcwele, lapho ugwema konke ukudla okuphezulu kuma-FODMAP futhi udle ukudla okungaphansi kwama-FODMAP. Okwenza ukudla kube nzima kakhulu ukuthi ukudla okunengi okuvamile kuqukethe izithako eziphezulu ze-FODMAP njengokolweni, u-garlic no-anyanisi.
Uma uthatha indlela engavamile yokulandela ukudla, noma ube neziningi "ze-slip", kungenzeka ukuthi awuzange uzilungiselele izimo ezidingekayo ukuze uphuthukise izimpawu ezinhle. Uma ngabe kunjalo kuwe, ungase ufune ukunikeza ukudla okunye ukuzama, ngokuzibophezela okuqinile futhi ugxile ekulandeleni ngokulandela isigaba sokuqeda ukudla.
3. Ingabe uzame isikhathi eside? Kusukela manje, ukucwaninga akuzange kubone ukuthi kufanele kube nini isikhathi eside ekudleni ukuze ujabulele impumelelo yokudla. Abacwaningi eMonash University, lapho ukudla kuvela khona, batusa ukuthi isigaba sokuqeda siphelile amasonto amabili kuya kwamasonto ayisithupha. Uma ungenakho ukuphumula okuphawulekayo kodwa ubelokhu udla amaviki angaphansi kwamasonto ayisithupha, ungase ufune ukuzama isikhathi eside ukuze ubone ukuthi amanye amasonto ambalwa okuvimbela ukudla okuphezulu-FODMAP ekudleni kwakho kwenza umehluko ngokwemibandela impendulo yakho ekudleni.
Okufanele uzame Okulandelayo
Uma usebenza nesisebenzi sokudla esifanele, uhambelana ngokuvumelana nezidingo zesigaba sokuqeda, futhi ugcine isikhathi samasonto amahlanu ayisithupha futhi ungakaboni kangcono ukuthi uzizwa kanjani, zenzele i-pat ngemuva ukuze uzame okusemandleni akho. Ungalisebenzisi okwesibili uzibeka icala - ngisho nasezimo zokubhubhisa, ukudla akusebenzi nje kuwo wonke umuntu onayo i-IBS.
Nazi ezinye izinketho ongabheka ukuze uthole ukuphumula kwesibonakaliso:
1. Khuluma nodokotela wakho
Mhlawumbe isisusa sakho sokunikeza ukuzama ukudla kwakuzama ukuzama indlela "yemvelo" nokugwema ukuthatha imithi yezimpawu zakho. Uma kunjalo, kungase kube yisikhathi sokwenza i-aphoyintimenti ne-gastroenterologist ukuthola ukuthi yiziphi izinketho zezokwelapha ezitholakalayo kuwe. Eminyakeni embalwa eyedlule, imithi eminingi ifike emakethe ne-FDA imvume yokuphathwa kwe-IBS. Udokotela wakho uzokwenza ukuhlolwa okugcwele kwezimpawu zakho futhi angakhetha ukukunikeza umshwalense abacabanga ukuthi uzoba usizo kuwe.
2. Cela uDokotela Wakho Ukulawula I-SIBO
I-SIBO (ukukhukhulwa kwamagciwane amancane emathunjini emathumbu) itholakale ukuthi iyinxenye yezimpawu kwisethi esinqunyiwe yabantu abane-IBS. Esinye isibonakaliso sokuthi kukhona khona i-SIBO ukuthi izimpawu zakho zenzeka zingakapheli imizuzu engu-90 yokudla.
Lesi sifo sitholwa ngokusebenzisa ukusetshenziswa kwe- hydrogen breath breath test. Ukuze uvivinyo lube nolungile, udinga ukubuyela ekudleni ukudla okuphezulu kuma-FODMAP, njengoba ukudla okuphansi kwe-FODMAP kubeka ingozi yokuthumela amabhaktheriya abe dormancy yesikhashana. Uma ukuhlolwa kokuphefumula kuqinisekisa ukuthi i-SIBO ikhona, udokotela wakho angakhetha ukwelapha nge-one noma eminye imijikelezo yama-antibiotic. Lezi antibiotic eziqondile azifani nemithi elwa namagciwane okungenzeka ukuthi uthathe esikhathini esidlule, njengoba yenza ngokuyinhloko emathunjini akho amancane ukunciphisa inani lama-bacteria angase abe khona lapho. Ngenxa yalomthelela wendawo, ngokuvamile ababangeli imiphumela emibi futhi abanomthelela omncane kuma-bacteria azuzayo emathunjini akho amakhulu.
3. Cela uDokotela Wakho Ukulawula Ezinye Izinkinga Zempilo
Esinye isizathu sokudla kwe-FODMAP kungase kungasebenzi ukuthi kungenzeka ukuthi awunayo i-IBS, kodwa empeleni ube nesinye isifo. Buza udokotela wakho ukuba enze isikhala esiphelele noma uye kuchwepheshe. Okunye ukutholakala kwezifo okubandakanya kuhlanganisa:
4. Sebenza Ngomsebenzi Wakho Wokudla
Ukube ubungakasebenzisi kakade amasevisi wezobuchwepheshe bokudla, manje kungenzeka ukuthi yisikhathi sokwenza kanjalo. Futhi uma usebenza nomuntu onjalo ochwepheshe futhi uzizwa unomqondo omuhle, kungase kuzuze ukuqhubeka. Ochwepheshe bakho bokudla angakusiza ukuthi ubone ukuthi kunezici ezinikeza impendulo yakho embi ekudleni bese kukusiza ukuba uxazulule izinkinga-ukuxazulula amasu ukubhekana nalezi ezinye izici ezingase zibe nomthelela. Uchwepheshe onjalo angakusiza ukuthi unqume ukuthi yikuphi ukudla okungcono okubekezelela wena, ngenkathi ucabangela izidingo zakho eziphelele zokudla okunomsoco, njengoba ufuna ezinye izinhlobo zezokwelapha ze- IBS .
4. Thola ezinye izinkinga zokudla ezikhona
Ama-FODMAP ama-carbohydrate atholakalayo ekudleni okuvamile okuboniswe ngokwesayensi ukuba negalelo kumpawu ze-IBS. Noma kunjalo, lokhu akusho ukuthi akuyona kuphela ukudla okungase kubangele izimpawu zokungadli okungafuneki. Ngokwakho, noma usebenza kanye nochwepheshe wezokudla, ungase ufune ukuzama ukulandela ukudla kokuqeda okubhekise ekudleni okudume ngokuba yi-IBS. Uzobona ukuthi ezinye zokudla ohlwini oluthile kukhona ukudla okungenzeka ukuthi usususe kakade lapho ulandela ukudla okuphansi kwe-FODMAP. Ukudla okuvame kakhulu kunconywa ukuvimbela yi:
- Utshwala
- Ikhofi kanye nezinye iziphuzo ezine-caffeine
- Ukolweni
- Ubisi
- Amaqanda
- I-Gluten
- Soy
Nakuba ezinye ushukela zivunyelwe ekudleni okuphansi kwe-FODMAP ngenxa yokuthi imizimba yethu iyayigaya, ungathola ukuthi umzimba wakho awubekezeli kahle ushukela. Njengenselele njengoba kungenzeka, ungase ufune ukuzama ukuqeda ukudla okuqukethe ushukela oweneziwe futhi uhlole ukuthi yini engase ibe nayo ezimpawu zakho.
Ukudla okuthosiwe, ukudla okunamafutha, nokudla okukhulu kungaba nzima kunoma iyiphi indlela yokugaya ukudla. Ungase uzizwe ungcono uma udla ukudla okuncane ezinsukwini zakho zonke (nakuba ukudla kwasekuseni okukhulu kungasiza ekunciphiseni ukudliwa). Gwema ukudla okunamafutha angamafutha futhi qiniseka ukuthi udle ukudla okunamafutha enempilo.
Okokugcina, ungase ufune ukukhuluma nodokotela wakho mayelana nokuhlolwa kokudla okuyiqiniso, okuyisistimu yomzimba (ngokungafani nendlela yokugaya ukudla) kokudla okuthile. Enye yezinto ezivame kakhulu zihlanganisa ukubuyiswa kabusha kwe-casein, iphrotheni etholakala ebisi nemikhiqizo yobisi. Nakuba ukudla okuphansi kwe-FODMAP kuvimbela ukudla okuphezulu kwe-lactose (ushukela wobisi), akuvimbeli ukusetshenziswa kwemikhiqizo yobisi yama-lactose engenawo i-casein.
5. Zama umqondo / ukuphathwa komzimba
Kungenzeka ukuthi kunezici ezingaphezu kokudla okubangela ukuqina kwezimpawu zakho. Ukucindezeleka Yebo, kungaba yimbangela enkulu yezimpawu zokugaya ukudla. Ukunakekelwa kwengqondo / umzimba kungasiza ekunciphiseni uhlelo lwakho futhi kukunikeze ukusekelwa njengoba ubhekene nokucindezeleka okuhlobene nokuba ne-IBS ngokwayo. Ukwelashwa kokuziphatha kwengqondo (CBT) kanye ne- hypnotherapy yizinhlobo ezimbili zengqondo / izifo zomzimba ezinokusekelwa kocwaningo njengezokwelapha ze-IBS.
Imithombo:
I-Ford, A., etal. "I- American College of Gastroenterology Monograph ekuphathweni kwe-Irritable Bowel Syndrome ne-Chronic Idiopathic Constipation " I- American Journal of Gastroenterology 2014 109: S2-S26.
Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. "Ukuphumelela kokudla okuphansi kwe-FODMAP ekwelapheni isifo sofuba esiyingozi: ubufakazi obusesikhathini." I-Gastroenterology yezokwelapha kanye neyokuhlola 2016; 9: 131-42.