Kungenzeka wazi ukuthi kunezinto eziningi zokudla owaziyo ukuthi awufanele udle i-IBS , kodwa kungenzeka ukuthi uthola ukuthi kuyinselelo encane kakhulu kulokho okuzodla!
Kulokhu okuhlangenwe nakho kwami ukuthi abantu abane-IBS bavame ukugxila kuphela ekudleni ukudla okungeke kwenze iBS yabo ibe yimbi nakakhulu. Okunganaki ukugxila ekutheni ukudla kungakusiza ngempela ukwenza iBS yabo ibe ngcono.
Ngeshwa, kunomcwaningi omncane kakhulu mayelana nendima yokudla okuqondile okungaba usizo ku-IBS. Ngakho-ke ukudla okwenziwe kule slideshow kukhethwe ngenxa yokuthi kungenzeka ukuba nomthelela omuhle ekuguleni kwakho (kanye nakho konke!) Impilo, ngaphandle kokuba ube nezinkinga zokuthi zizokwenza izimpawu zakho zibe nzima nakakhulu.
Izidlo ezinomsoco
Izinyama ezinomsoco ziqukethe ikakhulukazi amaprotheni. Amaprotheni ayagaya kalula futhi awunamaphilisi ngamanzi asegciwane - aguqula igesi elingenasidingo emathunjini! Ngakho-ke ungadla noma yikuphi okulandelayo ngokuqiniseka:
- Inkukhu enyama emhlophe
- I-white meat turkey
- Inyama yengulube
- Ukusikeka okunomsoco wenkomo (sirloin, nxazonke, nxazonke, nxazonke)
Ukucutshungulwa kwamafutha kungase kuqukathe ama-pro-inflammatory noma ama-toxins angenampilo. Ngakho-ke gwema inyama yenkukhu emnyama noma i-turkey, kanye nokusika kwenkomo eyimfucuza. Okuwukuphela komthetho kulolu mthetho uma ukwazi ukunikeza izilwane ezifuyelwa ngotshani (yenkomo yenkomo), ukuphakanyiswa kwezinkumbi (ingulube), noma uhla lwamahhala (izinkukhu). Njengoba lezi zilwane zikhuliswe ngaphansi kwezimo ezifanele, abanye abantu bathi inhlawulo yabo enamandla ingase izuze ama-bacteria akho.
Amaqanda
Ngokuvamile, amaqanda aguzwa kalula futhi ngaleyo ndlela enze ukukhetha okuhle "okuphephile" komuntu onayo i-IBS. Amaqanda angajatshulwa kanzima-noma abilisiwe-abilisiwe, agwetshiwe noma agwetshiwe. Ama-omelets nama-frittatas kungaba ukudla okukhethwa kukho kwasekuseni, kwasemini noma isidlo sakusihlwa, futhi wenze inketho enkulu uma udla ngaphandle kokudlela .
Nokho, akuwona wonke umzimba womuntu olawula konke ukudla okufanayo. Abanye abantu babika ukuzwela kuma-protein aseqanda abamhlophe, kuyilapho abanye bebika ukuthi okuqukethwe kwamafutha aphakeme amaqanda amaqanda kubangela inkinga. Kungase kudingeke ukuthi udlule ngezinye izilingo nokuphutha ukuze ubone ukuthi yini okusebenza kahle kuwe.
I-Salmon Nezinye Omega-3 Izinhlanzi
I-omega-3 fatty acids idlala indima yokulwa nokuvuvukala emzimbeni. Njengoba ukuvuvukala kungase kubangele izimpawu zakho ze-IBS , ukwandisa ukudla kwakho kwe-omega-3 kungase kube usizo. Imithombo enhle yenhlanzi yama-omega-3 fatty acids ihlanganisa:
- Ama-Anchovies
- I-cod emnyama
- i-herring
- Mackerel
- I-Rainbow trout
- AmaSardine
- I-salmon ebanjwe ngasendle
- I-Whitefish
Imifino ephansi-FODMAP
Kukhona ukudoba okumangalisayo-22 uma kuziwa ku-IBS. Ngokusekelwe ekuhlangenwe nakho okudlule, abantu abane-IBS bavame ukugwema imifino ngoba bathole ukuthi ukudla imifino kwenza izimpawu zabo zibi nakakhulu. Kodwa-ke, imifino inhle kakhulu kumagumbi akho asegulini , ngakho-ke kungase kube kuhle ku-IBS yakho.
Indlela yokusika le-catch-22 iwukuqala ngokunyuka kancane kwemifino engenamathuba okuba negalelo lokugesi nokubhula. Ngenhlanhla, abacwaningi be - FODMAP baseMonash University e-Australia baye baqhuba izifundo futhi baqaphela ukuthi yimiphi imifino ehambisana nalesi sikweletu. Okungcono, uzoqala ngemifino ohlwini olulandelayo bese ukhulisa kancane kancane uhla lwemifino odlayo.
Ngaphezu kwalokho, ekukhetheni imifino yakho ngokucophelela, ungathola ukuthi ungakwazi ukubekezelela imifino ephekwe, kunokuba uyidle eluhlaza.
- Bamboo amahlumela
- I-Bell pepper
- I-broccoli
- Izaqathe
- I-Celeriac
- Ummbila (uhhafu wesikhumba)
- Isitshalo seqanda
- Fennel
- Obhontshisi abaluhlaza okotshani
- I-Parsley
- I-Parsnip
- Izambane
- Ama-scallions (izingxenye eziluhlaza kuphela)
- Ugalonci
- Ubhatata
- Utamatisi
- I-Turnip
- Umkhonto wamanzi
- Zucchini
Imifino ephansi-FODMAP
I-flora yakho yegulini iyobonga uma ngaphezu kokudla imifino eminingi, udle nemifino enamakhasi amaningi. Lawa maqabunga agcwele izakhi futhi angeke abangele ukuvuthwa kwegciwane.
Ungabafaka kanjani ekudleni kwakho? Uma ungakwazi ukubekezelela imifino eluhlaza, amaqabunga angenezelwa kuma-smoothies aluhlaza , ama-juice aluhlaza , noma ayenziwe isaladi. Uma kunjalo, ufana nabantu abaningi abane-IBS, ungathola ukuthi umzimba wakho awusebenzisanga kahle uma imifino iphekwe. Indlela elula yokwenza lokhu ukuwahambisa ngamanye amafutha omnqumo. Qinisekisa ukuthi uthatha i-garlic ngaphandle kwamafutha ngaphambi kokudla, njengoba igalikhi iphezulu kuma-FODMAPs.
- I-Arugula (i-rocket ulethisi)
- Bok choy
- Imifino ye-Collard
- Iklabishi evamile
- I-endive
- Kale
- Ulethisi
- Radicchio
- Isipinashi, umntwana
- I-chard yaseSwitzerland
Izithelo Eziphansi-FODMAP
Njengemifino, izithelo zinezakhi ezinomsoco ezitshalweni zakho zamanzi futhi ngakho-ke kufanele kube kuhle ku-IBS yakho. Kodwa njengoba kungenzeka ukuthi uthola indlela enzima, ezinye izithelo zingenza izimpawu zakho ze-IBS zibi nakakhulu. Ukukhetha izithelo ezingaphansi kwama-FODMAP kuyindlela ephephile yokuhamba. Ungadli kakhulu emzimbeni owodwa noma kungakapheli usuku olulodwa noma ungase ukhuluphele ikhono lomzimba wakho wokuthola ushukela ezitshalweni ngaphandle kokuvutshelwa (kanye nokuhlamba okuhambisana nalokhu!).
- I-avovocado (umkhawulo we-1/8 wayo wonke)
- Ibhanana
- Amajingijolo
- Ikhathalophu
- Amagilebhisi
- Honeydew ikhabe
- ikiwi
- Ilamuna
- Eluhlaza
- Ama-oranges aseMandarin
- Ama-Olives
- iwolintshi
- I-Papaya (i-paw paw)
- Uphayinaphu
- Okusajingijolo
- Rhubarb
- ijikijolo
- Tangelo
Amantongomane
Amantongomane angumthombo omuhle we-fibre, amaprotheni, kanye nalawo ma-acids e-anti-inflammatory anti-inflammatory. Ungadukiswa yizinganekwane zakudala ukuthi amantongomane akwenza ube namafutha. Amantongomane athambekele ekwenzeni abantu bazizwe banelisekile ngemuva kokudla noma ukudlala futhi ngaleyo ndlela bangakwazi ukuqhubeka nokuphuza. Amantongomane anokuqukethe amafutha angenalutho - kepha lokhu kunamafutha okunciphisa ama-cholesterol. Kucatshangwa ukuthi le fomu enempilo yamafutha inhle kumanyolo wakho wegulane ngakho-ke kungase kube kuhle ku-IBS yakho.
Ungakwazi ukujabulela amantongomane ngezandla noma ngezindlela ze-nut butters.
Nazi ezinye izintambo eziphansi ze-FODMAP ukuze uqale:
- Ama-alimondi (umkhawulo 10)
- I-Brazil Nuts
- Ama-hazelnuts (umkhawulo 10)
- Amantongomane aseMacadamia
- I-Pecan
- Amantongomane kaPine
- Ama-Walnuts
Imbewu
Kuzo zonke izinhlobonhlobo zembewu, izinhlamvu ze- chia kanye ne- flaxseed kubonakala zinikeza inzuzo enkulu kubantu abane-IBS, ikakhulukazi uma uthanda kakhulu ekubhekaneni nohlangothi oluqotshwe lwezinto. Zombili ziwumthombo omuhle we-fibre kanye nama-fatty acids omega-3. Ungawafafaza phezulu kwama-saladi noma ama-oatmeal, noma uwafake kuma-smoothies akho. (Qaphela: I-Flaxseed idinga ukufakwa phansi ngaphambi kokusetshenziswa.)
Ukuze uthole ukudlala, izinhlobo ezilandelayo zembewu zitholakale ziphansi kuma-FODMAP:
- Ithanga
- I-Sunflower
Ukudla okuvutshiwe
Ukudla okunomsoco yilokho okulungiselelwe ngendlela yokuthi ukudla kuqukethe izinhlobo eziningi zemvelo zama- probiotics - lezo zingqikithi ezinhle. Zama ukwengeza ezinye zokudla okulandelayo ekudleni kwakho kwansuku zonke:
- Iziphuzo ezivuthayo, njenge-kefir noma i-kombucha
- Imifino ehlutshiwe, kuhlanganise ne-sauerkraut ne-kimchi
- I-yogurt (ngaphandle kokushukela okwedlulele ngokweqile)
I-Bone Broth
Kwaphela amakhulu eminyaka, umhluzi owenziwe ngamathambo enyama noma inhlanzi kwakuyisisekelo sokudla kwabantu. Izimpande ezenziwe ngamakhemikhali (hhayi uhlobo oluthengiwe esitolo!) Ziqala ukujabulela ukunakwa okutholwa okusha ngenxa yombono wokuthi izakhi kulezi zindwangu zilungile empilweni yamagundane kanye nasezintweni zamathumbu. Nakuba ucwaningo lugqogqa, ngokuqinisekile awukwazi ukushaya indebe yokufudumala yesobho njengendlela yokuzithokozisa izimpawu ze-IBS.
> Imithombo:
> Galland, L. & Barrie, S. "I-Dysbiosis Emathunjini Nezimbangela Zezifo" I-Environmental Illness Resource Website
> Gibson, P. & Shepherd, S. "Ukuphathwa kokudla okusekelwe ebufakazini bokuthi izimpawu zomzimba zisebenza kahle: Indlela ye-FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.
> "Pyramid Yokuphulukisa Ukudla" Iwebhusayithi yaseYunivesithi yaseMichigan
> "Amantongomane nenhliziyo yakho: Kudla amaNuts for Health Heart" website yeMayo Clinic