Uma unayo i- IBS , into yokugcina ofuna ukuyenza ukudla okuthile okuzokwenza izimpawu zakho zibe nzima nakakhulu. Ezinye izinhlobo zokudla zinomlando wokuthi i-IBS iqala ukudla ngenxa yomphumela abangaba nawo ohlelweni lwakho lokugaya .
Kodwa wonke umuntu one-IBS uyaphendula ngokuhlukile. Ngakho-ke, ungase uthole ukuthi ungakwazi ukubekezelela ukudla okuyi-verboten kumngane wakho ophethe i-IBS.
Kuphela ngokugcina idayari elula yokudla , ukulandela lokho okudlayo nendlela ozizwa ngayo, ungaqiniseka yini ukuthi ukudla okuthile okufakazela izimpawu zakho zokugaya ukudla. Kuzodingeka futhi ube nokuzikhandla ekufundeni amalebuli kukho konke okufaka emlonyeni wakho, kufaka phakathi izithako kanye nemithi ephezulu.
Kubalulekile ukukhumbula ukuthi ezinye izici, ezifana nokucasuka ngokomzwelo noma ukudla ukudla okukhulu kakhulu, kungase kudlale indima ekudumeni kokugaya ukudla.
Ukuze sikusize ekutholeni izinyathelo zakho, ake sibuke ezinye zezigameko ezingenzeka kakhulu.
Ukudla okunamafutha
Ukudla nge-fat fat content kungasiza ukwandisa amandla wezinyopho zomathumbu ezibangelwa yi-reflex ye-gastrocolic yemvelo yomzimba . Uma unesisindo sokugaya ukudla, kufanele ugweme ukudla okunamafutha nokudla okuthosiwe. Ngokwesibonelo:
- Pizza
- Isoseji
- amazambane athosiwe
- Inkukhu ethosiwe noma inhlanzi
- Ukudla nge-gravy esindayo noma ekhanda
- Ama-steaks nabakwa-burgers: Abantu abaningi abane-IBS bathola izimpawu zabo basuswa inyama ebomvu.
Lokhu akusho ukugwema amafutha ngokuphelele. Ukudla okunamafutha enempilo, njengezinhlanzi namantongomane kungabasiza kakhulu ekudleni kwakho kanye nesezempilo jikelele.
Imikhiqizo yobisi
Inani elikhulu labantu libhekene nesimo esibizwa ngokuthi ukungaboni kahle kwe-lactose , lapho imizimba yabo engakwazi ukugaya i-lactose, ushukela olutholakala emikhiqizweni yobisi. Ukwehlukana kwe-Lactose kungabangela izimpawu zokugaya ukudla, ukugcoba nokuhuda . Imikhiqizo ejwayelekile yobisi ihlanganisa:
- Ubisi
- Ushizi
- Ukhilimu oyiqhwa
Ungathola ukuthi ungajabulela ezinye izinhlobo zama-lactose ezincane ezifana ne-Brie, i-Camembert, i-mozzarella, ne-Parmesan, kanye nemikhiqizo yobisi yamahhala.
Ngokolweni
Nakuba ukudla okuphezulu ku- fiber kubalulekile impilo yonke, ukudla okuthile okuphezulu kwe-fiber kungase kube inkinga. Kubantu abanesifo se-celiac , ukufaka iprotheni okuthiwa i-gluten etholakala kwamanye okusanhlamvu (okusanhlamvu, rye, ibhali) kubangela ukuthi amasosha omzimba ahlasele emathunjini amancane ngenxa yezinkinga ezinkulu zempilo.
Ngisho noma ungenayo isifo se-celiac, ungathola ukuthi unzima ukudla ukudla okwenziwe nge-grain whole containing, ngoba aqukethe ama-fructans, uhlobo lwe-FODMAPs .
Ngeshwa, ukudla okuqukethe i-gluten kufaka phakathi izinto ezinjenge-pasta, isinkwa, nezimpahla ezibhaka. Ngenhlanhla, manje kulula ukuthola izinketho ze-gluten .
Izithelo eziphezulu-FODMAP
Abacwaningi e-Monash University e-Australia baye bahlolisisa izithelo ezihlukahlukene ngokuqukethwe kwabo kwe- FODMAP . Lawa angama-carbohydrate aminyene amancane afana ne-fructose ezitshalweni abanye abantu abanenkinga yokumisa. Ukudla okuphezulu kuma-FODMAP kungase kube inkinga kubantu abane-IBS ngenxa ye-fermentation yabo nemiphumela ye-osmotic. Izithelo ezilandelayo zitholakale ziphezulu kuma-FODMAP:
- Ama-apula
- Ama-apricot
- Amajikijolo
- Ama Cherries
- Isithelo segilebhisi
- i-Mango
- Amapheya
- Ama-nectarines
- Amapayipi
- Izimpande kanye nemifula
- Amapomegranati
- Ikhabe
Ngenhlanhla, kunezithelo ezithile ohlwini lokudla okuphansi kwe-FODMAP .
Futhi, abantu abaningi abane-IBS babika ukuthi banenkinga ethile ngezithelo eziluhlaza. Izithelo zokupheka zingenza kube lula ukuthi isistimu yakho isabele.
Imifino ephezulu-FODMAP
Njengezithelo, imifino iyinxenye ebalulekile yokudla okunempilo. Kodwa-ke, ezinye imifino nazo ziphezulu kuma-FODMAP ngakho-ke zingase zenzele izimpawu zakho ze-IBS:
- Ama-artichokes
- I-asparagus
- Ukwatapheya
- Ama-Beet
- Amahlumela aseBrussels
- Ukholifulawa
- I-Celery
- Ugaliki
- Amalekhi
- Amakhowe
- Okra
- Anyanisi
- I-Peas
- Ama-scallions (izingxenye ezimhlophe)
- Shallots
- Ama-pea weqhwa
- Ikhekhe le-Sugar snap
Musa ukugwema imifino ngokuphelele! Imifino ibalulekile empilweni yakho yonke kanye nempilo ye-flora yakho .
Njengezithelo, imifino ethile ingase ibe nzima ukubekezelela uma idliwa eluhlaza. Ungathola ukuthi ungakwazi ukuphatha imifino kangcono uma iphekwe noma i- juiced .
Ubhontshisi kanye nemifino
Kungenzeka ukuthi ufunde ngendlela enzima ukuthi ubhontshisi ne-IBS azidlali kahle. Lokhu kungukuthi ubhontshisi kanye namaqabunga aqukethe ama-carbohydrates angagciniwe kahle ngakho-ke atholakalayo ukugwinya amabhaktheriya ekuvutsheni, okwenziwa yi-gesi emathunjini. Lokhu kuhlanganisa okulandelayo:
- Ubhontshisi obhakiwe
- Ama-peas anamehlo amnyama
- Ubhontshisi be-Butter
- Ama-Chickpeas
- Amalenti
- Izinyosi zezinso
- Ubhontshisi bukaLima
- AmaSoybe
- Hlanganisa i-peas
Uma ungumvuno, ungathola ukuthi kuyinselele ukuhlangabezana nezidingo zakho zamaprotheni ngaphandle kokudla ubhontshisi okwanele nezitshalo. Ungathola ukuthi ungakwazi ukubekezelela inani elincane lamalenti ekheniwe noma ama-chickpeas uma behlanza kahle.
Ukudla Okumnandi
Ukutadisha okuthakazelisayo kusikisela ukuthi ukudla okubabayo kungabangela ukuba ubuhlungu besisu bubonakale ku-IBS. Ucwaningo lubuthole ubufakazi bokuthi iziguli ze-IBS zinenani elikhulu lenhlobo ethile ye-fibre fibre ephendula ngobuhlungu entweni engaphakathi kwe-pepper. I-pepper ye-Chili iyisithako esivamile kulezo zokudla okunezinongo ezibeka umlomo wakho.
Izithako zokufakelwa
Ama-sweeteners okuzenzekelayo, ngokuvamile lawo aphelela ku-"-ol", atholakale kokudla okuningi okushukela nokudla, ngokuvamile avunyelwe ukubekezelela , okuholela ekuboniseni izimpawu zegesi nokuqhafaza . Qinisekisa ukuthi ufunda amalebula wale mikhiqizo elandelayo ngokucophelela:
- Ijamu elingenashukela
- AmaPhakethe okufaka esikhundleni se-Sugar for coffee
- I-ayisikhilimu ayi-sugar
Ama-sweeteners angase abekezelele kangcono afaka ushukela wetafula, isiraphu ye-maple, ne-stevia.
I-Soda
Nakuba ungase uthande i-soda yakho, kungenzeka ukuthi akuthandi. I-soda i-carbonated engabangela izinkinga ngegesi emathunjini nokuvuvukala. Inani eliphakeme likashukela e-soda ejwayelekile linganezela ekungalingani kwamagciwane akho emgodini, okwenza uphethiloli oluthe xaxa.
I-soda yokudla ayikho kangcono njengoba igulane lakho lingase lisabele ngokungathandeki emakhakheni amnandi. Amanzi, itiye e-iced, noma i-juanberry ehlanjululwe i-cranberry yizinketho ezingcono kakhulu.
Utshwala
Unganaki lokho okuphuzayo lapho ufuna izibangela ze-IBS. Utshwala unedumela elide njengelungu le-GI elicasulayo. I-Rum, ikakhulukazi, iphezulu kuma-FODMAP, njengabaxuba abaningi.
Lokhu akusho ukuthi ngeke ukwazi ukujabulela isiphuzo ngezikhathi ezithile. Mhlawumbe ukubheja kwakho okuphephile kunamathele kunani elincane lewayini elibomvu.
Ikhofi kanye nezinye iziphuzo nge-caffeine
Kungaba nzima ukuhlala ngaphandle kwekhofi yakho ekuseni. Kodwa i-caffeine iyaziwa ngokuthi i-IBS trigger kwabanye abantu. Uma usetshenziselwa ukuba ne-caffeine, cishe uzoba nokukhishwa kwe-caffeine ngezinsuku ezimbalwa zokuqala. Kodwa kungase kudingeke uzame ukukuqeda ukuze ubone ukuthi izimpawu zakho ze-IBS ziyathuthuka.
Ukudla Okukhulu
Akuyona nje lokho okudlayo, kodwa futhi ukuthi kungakanani. Ukugwema ukudla okukhulu kungaba ingxenye yeqhinga lakho lokuqeda izimbangela. Geza noma ube nokudla okuncane kunalokho.
Ukwaziswa okujulile kokuqukethwe kokudla kwe-Trigger
Izimpawu zakho kanye nohlobo lwe-IBS lungabangela noma kukhululeke ngezinhlobo ezahlukene zokudla.
- Igesi : Bheka ukudla okungcono ukugcina igesi kude nokudla okungcolile .
- Isifo sohudo : Ukudla okumele udle uma unesifo sohudo kanye nokudla ukugwema isifo sohudo .
- Ukuqokwa : Funda ukuthi yini oyodla uma uqotshwa nokudla okumele ugweme uma uqedile .
Izwi elivela
Ukuhlala ne-IBS kungasho izinguquko eziningi kulokho okudlayo nokuthi yini oyithola ukuthi kufanele ugweme. Uma unganciphisa ukudla kokudla ekudleni kwakho, kungase kusize ukukhulula ezinye zezimpawu zakho futhi ugweme ukuhlaselwa kwe-IBS. Kodwa ukudla ukudla okunomsoco nakho kubalulekile empilweni yakho yonke. Ungaqedi zonke izigaba zokudla, ezifana nemifino. Thola lezo ezisebenza kangcono kuwe ukuze uqinisekise ukuthi ukudla okunomsoco okuhle.
> Imithombo:
> Akbar A, Yiangou Y, Facer P, Walters J, Anand P, Ghosh S. "I-capsaicin eyamukelayo i-TRPV1-eveza imizwa yezinzwa ezinomzimba we-bowel syndrome kanye nokulungiswa kwazo ngezihlungu zesisu" Gut 2008 57: 923-929.
> Ukudla, Ukudla nokudla okunomsoco we-Irritable Bowel Syndrome. Isikhungo Sesizwe Sesifo Sikashukela Nesifo Sezinyosi Nezifo Zezinso. https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/eating-diet-nutrition.
> Gibson P, uMalusi S. "Ukuphathwa kokudla okusekelwe ebufakazini bokubonakaliswa kokusebenza kwamathumbu: Indlela ye-FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.
> Whorwell P. "Izidalwa Zesidlo Se-Irritable Bowel Syndrome (IBS)" I- Digestive Health Matters 2007 16: 6-7.