Okufanele Ukwazi Ngama-Low-FODMAPs Ukudla & Izinguquko Zokuphila
Mhlawumbe kwafika kancane kancane noma wagula futhi uhlelo lwakho aluzange lube ngcono. Konke owaziyo ukuthi kukhona okubonakala kubonakele kabi ngesistimu yakho yokugaya . Usuye kudokotela, uthathe isivivinyo sokuhlolwa, futhi watshelwa ukuthi une- IBS .
Udokotela wakho kungenzeka ukuthi ubeke imishanguzo , kodwa konke owaziyo ukuthi impilo yakho isaphenduka phansi ngamathumba akho.
Wenzani? Nazi ezinye izinto okufanele uzicabangele futhi ufunde ngazo njengoba uzama ukuthola indlela yokunciphisa umthelela we-IBS ekuphileni kwakho.
Izinto Okuzolawula Ngaphandle
Ngithemba ukuthi uma ufunda lokhu, uthola ukuhlolwa kwakho kwe-IBS kuqinisekiswe udokotela. Uma kungenjalo, sicela ubheke udokotela wakho ukuqinisekisa ukuthi awunaso isifo esingathí sina sezempilo.
Kunezinye izimo zezempilo zokugaya lapho izimpawu zingafana kakhulu nalezo zi-IBS. Ngethemba ukuthi udokotela wakho usuqedile lezi zinto. Kodwa, uma kungenjalo, sicela ucele udokotela wakho ukuba asebenzise izivivinyo ezifanele:
- Ukwehlukana kwe-Lactose
- Izifo zeCeliac
- Ezinye izifo, njengoba kubonisiwe
Bheka Izinketho Zakho Zokudla
Ukuba ne-IBS kusho ukuthi unesitembu esingazwelayo. Ngakho-ke, ukudla abangani bakho namalungu omndeni abangadla ngaphandle komphumela kungase kungabi kuhle ngawe. Qinisekisa ukuthi uzifundise ngokuqondene nokudla okunemibono ngokuyinselele ikakhulukazi ohlelweni lwakho lokugaya .
I-Low FODMAPs Diet
Ukudla okuphansi kwe-FODMAP kuyinto enkulu kunazo zonke emhlabeni we-IBS. Lokhu kudla kuhilela ukugwema ukudla okuthile okunempahla eholela ekucindezelekeni kokugaya abantu abathile. Ukucwaninga ngokuphumelela kokudla kuqhubeka, kodwa izifundo zakuqala zibukeka zithembisayo.
Zifundise ngokudla futhi usebenzise umqondo odlule udokotela wakho. Uma ucabanga ukuthi ungase ufune ukuzama, thola isondlo sokudla ukuze sikuqondise ukuqinisekisa ukuthi uqhubeka nokudla okunempilo okwanele.
Zama Ukudla Ukuqeda
Uma uzizwa ukuthi ukudla, noma uhlobo lokudla, kuyinkinga kuwe, thatha indlela yesayense! Uyazi umzimba wakho kangcono, kodwa ngezinye izikhathi ezinye izici-njengokucindezeleka noma ama-hormone-kungase kubangele uhlelo lwakho lusebenze esikhundleni sokudla okudlile okudlile.
Enye indlela yokubona kahle ukuzwela kokudla ngukusetshenziswa kokudla kokuqedwa. Ukusebenzisa le ndlela, ngeke ubeke ukuvinjelwa ngokungadingekile ukudla okunye okuvela ekudleni kwakho konke. Kukhona ucwaningo olusanda kuvela olubonisa ukuthi, ngenxa yesigceme esithile seziguli ze-IBS, ukuzwela kwe-gluten kukhona ngisho nasezigulini ezingenaso isifo se-celiac. Lesi yindawo lapho ukudla kokuqeda kuyoba usizo kakhulu.
Ukwandisa i-Fiber
Uma i- bran ibonakala iyinkinga, hlala kude nayo. Kodwa-ke, i-fibre inhle kokubili kokuqothulwa okukhulu kwesifo sofuba (IBS-C) kanye nesifo sohudo esibaluleke kakhulu kwi- IBS (IBS-D).
Kuyasiza ukugcina isitobolisi esincane (okuhle kokuqothulwa) nokuqinisa isitoloni (okuhle ngohudo).
Kodwa phawula ukuthi "i-fiber" nelithi "bran" ayinakushintsha-bran kuphela yindlela eyodwa yefiber futhi, kwabanye, ingabacasula uhlelo lokugaya.
Zama i-Probiotic
Ukuqwashisa nokutholakala kwama-probiotic supplements kuyizinto eziningi kakhulu ezizokwenzeka ezigulini ze-IBS. Lawa ma-bacterium "awusizo" abonakala esiza ukuthuthukisa ibhalansi ye-bacterial ohlelweni lokugaya.
Kubantu abaningi, kubonakala sengathi akusikho ngaphansi kwemiphumela emibi engadingeki.
Njenganoma yikuphi okungeziwe ngaphezulu kwe-counter , thola imvume kusuka kudokotela wakho kuqala.
Izinguquko zokuphila
Uma ngabe ukhuluma nomuntu oye waba ne-IBS iminyaka eminingi futhi ufunde ukuthi angagcina kanjani izimpawu okungenani, bazokutshela ukuthi kuthathe okuningi kwesilingo nesiphambeko ukuthola ukuthi yini esebenzayo nokungasebenzi. Isihloko esisodwa esihambisanayo siyokwenza konke okudingekayo ukunciphisa ukucindezeleka empilweni yakho.
Nakuba ukucindezeleka akubanga imbangela ye-IBS , ukuxhumeka okude phakathi kobuchopho bakho kanye nesiswini sakho kubangela izimpawu ezikhungethwe ukukhathazeka nokucindezeleka. Nakuba sivame ukubhekana nokucindezeleka ekuphileni kwethu okungapheli noma okungaphezu kwamandla ethu, kukhona izinto esingayenza ukuze sibhekane ngokuqinile nomphumela walezo zinkinga empilweni yethu futhi, uma kwenzeka ku-IBS, endleleni yamakholoni ethu ziziphatha.
Izincomo Ezikhethekile ze-IBS-D
Uma isifo sakho sofuba esiyisifo sofuba sisifo sohudo , cishe unzima ukubhekana nokuphazamiseka kwezihambo eziningi ukuya endlini yokugezela futhi ukwesaba ukuthi ukuphuthuma kuzoholela engozini yokugezela . Ungase uthole okuqinisekisayo ukuzwa ukuthi kunezinto ongayenza ukuze unciphise izinto ukuze ubuyele emuva ukuze uphile ngokuzethemba.
Izincomo Ezikhethekile ze-IBS-C
Uma ubhekana nokukhungatheka kokuqokwa okungapheli , cishe usuvele utshelwe ngokubaluleka kokwandisa i-fiber. Umthombo owodwa we-fiber onomunye ucwaningo lwezokusekela ekudambiseni ukugcoba kufakwe uphawu. Lezi zinhlamvu ezincane ezincane zegolide zingahle zibe phansi futhi zifafazwe ekudleni noma zengeziwe kuma-smoothies. Okuhle kunakho konke, ukunambitheka kumnandi kakhulu!
Enye into okufanele ucabangele uma ufunda ukubhekana nezibonakaliso ze-IBS-C ukubhekisisa imikhuba yakho yezinyosi. Funda mayelana nezinyathelo ezibandakanya ukuqeqeshwa kabusha kwezinyosi ukuqinisekisa ukuthi wenza konke ongakwenza ukusiza umzimba wakho ubuyele esimweni sokuhlala njalo.
Okuhlukile (noma okuxubile) IBS
I-IBS-A inikeza izinselele zayo eziyingqayizivele. Kungaba maddening ukubhekana nezibilini ezingakaze zibonakale ukuthi zilungile. Ngezinye izikhathi uhlelo lonke lubonakala sengathi luziphendulile, kanti ngezinye izikhathi ukuhamba kwezinyosi kubonakala sengathi kuza neempindiselo. Kungaba nzima ukwazi ukuthi iziphi iziphakamiso okufanele zilandele ngokwesaba ukuthi ukubhekana nenkinga eyodwa kuzoholela kwenye.
Imithombo
I-American College of Gastroenterology I-IBS Task Force "Isitatimende Esibekiwe Esikhundleni Sokuphathwa Kwe-Irritable Bowel Syndrome" I- American Journal of Gastroenterology 2009: S1-S35.
McKenzie, YA, et.al. "I-British Dietetic Association iziqondiso ezisekelwe ebufakazini bokuphathwa kwezidakamizwa zesifo sofuba esiswini kubantu abadala" Journal of Human Nutrition and Dietetics 2012 25: 20-274.