Funda Ukudla Okuhle Uma Unenkinga Yobabili
Abanye abantu banenkinga yokubhekana ne- IBS nesifo sikashukela ngesikhathi esifanayo. Ulwazi oluncane lutholakala ngokuthi bangaki abantu ababhekana nezinkinga ezimbili zezempilo ndawonye. Nokho, okubonakala sengathi kunjalo, ukuthi i-IBS nesifo sikashukela kukhona izifo ezimbili ezihlukile, kungekho ukuhamba komzimba. Ngakho-ke, kubonakala sengathi kuyinhlanhla nje kuphela ukunamathela nalaba ababili.
I-IBS nesifo sikashukela sinokwabelana ngezinto ezifanayo-ubuhlobo obunzima nokudla. Lokhu kungenza umsebenzi wokuthola ukuthi yini okufanele uyidle inzima kakhulu. Uma unayo kokubili i-IBS nesifo sikashukela, kungaba umqondo omuhle ukusebenza nomuntu onomsoco onolwazi mayelana nezinkinga zombili ukuze ahlele uhlelo lokudla olulinganiselayo olulungile ukusimamisa ushukela wegazi, kuyilapho ugwema ukudla okungabangela i- IBS izimpawu . Ingxoxo elandelayo ihlanganisa ezinye zezici ongase uthande ukuzicabangela njengoba ufuna uhlelo lokudla olukusebenzelayo.
Yini Okudliwa Ngesifo Sikashukela
Uma uthola ukuthi unesifo sikashukela sohlobo lwe-1 noma uhlobo lwesifo sikashukela 2 , uthemba ukuthi uxoxisane nodokotela wakho futhi mhlawumbe uye wasebenza nomsoco. Uhlobo lwe-1 lwesifo sikashukela lufuna ukuthi uzinakekele ngokukhethekile ngokuhlela kokudla, kuyilapho uhlobo lwesifo sikashukela sohlobo lwesibili lufuna okungaphezulu kokugxila kokulahlekelwa kwesisindo nokulawula. Ulwazi oluthile lokudla okunempilo lwezinhlobo zokudla 1 no 2 lungatholakala lapha:
Yini ongayidla ngayo i-IBS
Ngokungafani nesifo sikashukela, ukuhlobana phakathi kokudla kanye nezimpawu ze- IBS kungumbuzo othize ophikisanayo. Sekuyiminyaka, ukwakhiwa kwezokwelashwa kwehlisa indima yokudla njengesihluthulelo noma incazelo ye-IBS ukucindezeleka. Le ndlela yayihluke ngokuphelele ekuboneni abantu abaningi abane-IBS ukuthi ukudla yiyona ndlela ephelele ekubangela izimpawu ze-IBS ezinzima.
Lokhu kungavumelani emibonweni kufana nokunye okufanayo njengoba abacwaningi beqala ukuvuma ukuthi ukudla okunye kungase kube nomthelela wokuqala i-IBS.
Nakuba kukhona manje ukuvuma ukuthi ukudla okunye kungase kube nzima ohlelweni lokugaya, kubalulekile ukuqonda ukuthi izici eziningi zidlala ekuqalisweni nasekugcineni kwe-IBS. Kungaba yingozi ukuqhathanisa kakhulu indima ukudla ukudlala ekudaleni izimpawu zakho, njengoba kungabangela ekudleni kokudla ngokweqile, ngakho-ke kuphakamisa ingozi yokuntula okunomsoco.
Uma wenza umsola ukuthi ukudla okunye kuyimbangela yakho, kubalulekile ukusebenzisa idayari yokudla futhi ulandele ngokucophelela ukudla kokuqeda ngaphambi kokugwema ukudla ngokuphelele. Izihloko ezilandelayo zingasebenzisa njengoba uthola ukuthi yini okufanele udla futhi akufanele udla:
Ukudla kwe-IBS / Isifo Sikashukela
Ukukusiza ukuba uhlele ukuthi yini okufanele uyidle, Bheka amaqembu okudla okuyinhloko nezinto okufanele uzicabangele uma unquma ukuthi yini oyodla.
Isinkwa, I-Cereal, Ilayisi, i-Pasta
Iseluleko esiphezulu esinikezwa abantu abanesifo sikashukela ukudla ukudla okunokuqukethwe okuphezulu kwefayibha. Lokhu kufaka phakathi isinkwa esine-okusanhlamvu, i-pasta, ne-cereal, kanye nelayisi elibomvu.
Lezi-carbohydrate eliphezulu-fibre kucatshangwa ukuthi zisiza ukuzinzisa amazinga kashukela egazini.
Lesi seluleko singabangela ukwesaba enhliziyweni yabantu abaningi abane-IBS abaye bakhathazeka ngemiphumela ye-fiber ezimpawu zabo. Eqinisweni, lokhu kudla kufanele kube usizo mayelana nokunciphisa izimpawu ze-IBS kokubili ukumbumbuluzwa nokuhuda , ngenxa yethonya le-fiber lokunciphisa nokuqinisa isitoreji. Isihluthulelo ukwandisa ukufakela kwefayibha yakho kancane ukuze uvumele isikhathi sesistimu yakho ukuba ilungise. Nge-IBS, kubalulekile futhi ukulawula ukuzwela ukolweni. Qaphela futhi ukungabekezelelani ku- bran , okungabacasula ohlelweni lwamathumbu.
Ubhontshisi kanye nemifino
Njengamanye ama-carbohydrate ephezulu-fiber, ubhontshisi kanye nemifino yesitashi (isib. Amazambane) kunconywa njengesisekelo sokudla kwesifo sikashukela. Ukusetshenziswa kwazo zonke ezinye izimila kukhuthazwa ngenxa yezinzuzo zabo zokudla okunomsoco. Uma enye yezimpawu zakho ze-IBS igoli elidlulayo futhi libhubhisa , ukuncoma kwebhontshisi kungase kungalungile kuwe. Ezinye izinkinga zemifino ezingase zibe khona kwabanye abagulayo be-IBS yizihlahla eziluhlaza kanye neqembu "eliyinhloko," njenge-cauliflower kanye ne-broccoli. Ngaphandle kwalokho, kokubili ukukhathazeka kufanele kusizwe ngokudla imifino ehlukahlukene.
Izithelo
Iseluleko sokudla ngesifo sikashukela sigqugquzela ukudla izithelo ngenkathi kudikibala ijusi lesithelo. Ngenxa yezibonelelo zabo zokudla okunomsoco, iziguli ze-IBS kufanele futhi zidle izithelo ezihlukahlukene, ngaphandle kwalabo abasungulwe ngokusebenzisa ukuhlolwa kokuphefumula kwe-hydrogen ukuthi bane- fructose ukungezwani .
Imikhiqizo yobisi nemikhiqizo yobisi
I-Nonfat noma imikhiqizo yobisi enamafutha aphansi ayilungile kokubili ukukhathazeka. Ukunciphisa ukusetshenziswa kwamanoni kubaluleke kakhulu uma une-IBS njengamafutha angakwazi ukuqinisa ukuphazamiseka kwamathumbu emathunjini, okufaka isandla ebuhlungu besisu . Iziguli ze-IBS ezixilongwa ngokuqinile kokungabekezeki kwe- lactose kuzodingeka zizinakekele ngemikhiqizo yobisi.
I-yogurt ingaba usizo uma unayo i-IBS ngenxa yobukhona bama- probiotics abalulekile . Uma unesifo sikashukela, kufanele ufunde amalebuli ngokucophelela ukuze uqaphele ushukela owengeziwe kakhulu.
Inyama Nezinhlanzi
Amaprotheni atholakala enyama nasezinhlanzi ngokuvamile avunyelwe kahle abantu ababili abanesifo sikashukela nalabo abane-IBS. Khetha izinhlobonhlobo ezinomzimba ukunciphisa umphumela onzima wamafutha ohlelweni lokugaya ukudla.
Izithako zokufakelwa
Ukudla okuningi kwesifo sikashukela kuqukethe ubumnandi bokufakelwa. Lokhu kungaba yinkinga uma unayo i-IBS njengamanye ama-sweeteners okufakelwayo angabangela izinkinga ngegesi nokuvuvukala. Funda amalebula ngokucophelela futhi uqaphele ama-sweeteners agcina--ol, afana ne-sorbitol, mannitol, ne-xylitol.
Izindlela Zokudla Ezinhle Zombili
Kokubili isifo sikashukela kanye ne-IBS singasiza ngokusungulwa kwemikhuba yokudla enempilo. Zombili iziphazamiso ziyozuza ngokudla ukudla okuncane njalo ngosuku lonke ngokumelene nokudla okukhulu. Zama isikhathi sakho sokudla ngendlela engaguquki nsuku zonke. Lokhu kuzosiza ekuqiniseni izinga lokushukela egazini futhi kukhuthaze amathumbu akho ukuthi enze isigqi esivumelana.
I-Silver Lining
Noma ubani owayengowokuqala athi "Ukuphila akulungile" ngokuqinisekile bebazi ukuthi bakhuluma ngani. Kungaba yinselele ngokwanele ukubhekana nenkinga eyodwa yezempilo; ezimbili zingabonakala ziqine. Ukufakwa kwesiliva kuleli phupho elimnyama, ubukhona besifo sikashukela kanye ne-IBS, yilokho okukugqugquzela ukuba uqaphele ngokwengeziwe, nokukhetha, ukudla okufaka emzimbeni wakho. Zombili izifo zizuza ngokudla okunempilo, okunomsoco futhi okucutshungulwa kancane. Ukudla lokhu kudla ngesisekelo esifanayo kuzokuthuthukisa impilo yakho yonke kanye nokusiza ukugcina isifo sikashukela ne-IBS isheke.
Imithombo:
> Imfundo yesineke: Thayipha isifo sikashukela se-1 kanye nokudla (Ngaphandle Kwezinto Eziyisisekelo). Kusesikhathini. https://www.uptodate.com/contents/type-1-diabetes-mellitus-and-diet-beyond-the-basics.
> "Ukudla kwesifo sikashukela - Uhlobo lwesibili" I- Medline Plus. https://medlineplus.gov/ency/article/007429.htm.
I-Heizer, W., Southern, S. & McGovern, S. "Indima Yokudla Embonisweni Ye-Irritable Bowel Syndrome Kubantu Abadala: Ukubukeza Okulandelanayo" I-Journal of the American Dietetic Association 2009 109: 1204-1214.