Kubalulekile ukwazi ukuthi yini oyodla isifo sohudo . Kodwa kubaluleke kakhulu ukwazi ukuthi yini ongayidli uma unesifo sohudo. Into yokugcina ongathanda ukuyenza ukukwenza izinto zibi nakakhulu ngokudla ukudla okungase kukhulise isisu sakho noma kubangele ukuba nezinambuzane eziningi zamathumbu. Ukwenza kanjalo kungaholela ekuhluphekeni okukhulu.
Imikhiqizo yobisi
Iqembu lokuqala lokudla ofuna ukuligwema yilabo abenziwe ngobisi. Ngisho noma ungenayo i- lactose ukungabekezelelani , kungase kube umqondo omuhle ukugwema imikhiqizo yobisi okwesikhashana ngemuva kokuhlushwa kwesifo sohudo. I-diarrhea ingabangela ukunciphisa inani le-enzyme lactase. I-Lactase iyadingeka ukuze umzimba ugaye i-lactose, ushukela otholakala emikhiqizweni yobisi. Uma lokhu "ushukela olubisi" ungenwe yi-undigesed, kungaholela eminye izimpawu zegesi, ukubhula, isicanucanu kanye nesifo sohudo. Nazi ezinye izinto ezivamile zokudla nge-lactose:
- Ubisi, ukhilimu
- Ushizi
- Ukhilimu oyiqhwa
- Ukhilimu omuncu
Okuhlukile kulo mthetho yi-yogurt. Ama-probiotics e-yogurt angasisiza ngempela umzimba wakho ukuba uphulukise. Khetha i-yogurt elula futhi weqa labo abane-sugar added ngokweqile.
Amafutha Okudla
Ukudla okunomthelela ophezulu we-fat kungasheshisa ukuphazamiseka kwamathumbu futhi kubangele ukusabela ohlelweni esivele selunelisekile, cishe luqinisekisa ukuhamba okunye kuJohn.
Ngakho uzokufuna ukugwema ukudla okufana nalokhu:
- Ukudla okumnandi
- Ukudla okusheshayo
- Ukucutshungulwa kwamafutha okudla
- Ukudla okuhlanganiswe ku-gravy
- Ukudla okunamafutha
- Ukudla okuthosiwe
Izinketho ezingcono zihlanganisa amaprotheni aphilile, njengenkukhu emhlophe yenkukhu noma i-turkey, noma isobho esisekelwe umhluzi.
Ukudla Okushukela Okushukela
Ezinye izithako zokufakelwa kanye nezitshalo zoshukela zingaba nethonya laxative, kanye negalelo ekwenzeni igesi nokuvimbela. Ngakho-ke uze uzizwe ungcono, kungcono ukugwema:
- I-soda yokudla
- I-candy engenashukela
- Ijamu elingenashukela
- AmaPhakethe okufaka esikhundleni se-Sugar for coffee and tea
Ukudla kweGesi-Ukukhiqiza
Ukudla okunye kunedumela elihle lokunyuka kwamagciwane emathunjini angabasiza ekuqhubeni isifo sohudo. Ngakho uzofuna ukugwema ukudla kwe-gassy futhi ukhethe ukudla okungekho gassy uze uzizwe ukuthi isisu sakho siphelile ngempela.
Nazi ezinye izibonelo zemifino nemifino enamandla kakhulu. Ungase ufune ukweqa lezi zinsuku uze uzizwe ungcono.
- Ubhontshisi
- I-broccoli
- Iklabishi
- Ukholifulawa
- Anyanisi
Ezinye izinketho ezingcono zihlanganisa imifino enamakhasi afana nesipinashi, ubhontshisi obuluhlaza kanye ne-zucchini.
Nazi ezinye zezibonelo zezinye izithelo ezinamandla kakhulu. Futhi, ungase ufune ukweqa lezi zinto kuze kube yilapho izinto zihlala phansi.
- Amapayipi
- Amapheya
- I-Plums
- Izithelo ezimile (amabhilikosi, umlimi omuncu, omisiwe)
Uma ucabanga ukuthi uhlelo lwakho seludla izithelo ezithile, ungase ufune ukuzama ama-blueberries, ama-strawberries, i-honeydew noma i-cantaloupe melon, kanye / noma i-ananas.
Utshwala, i-Caffeine ne-Carbonated
Kubantu abanempilo, iziphuzo eziqukethe utshwala, i-caffeine, ne-carbonation azivangeli ukubangela isifo sohudo. Noma kunjalo, yilowo nalowo unakho ukucasula i-GI , ngakho-ke mhlawumbe kungagwenywa kangcono kuze kube yilapho isistimu yakho ibuyela ekujwayelekile.
Ungasifinyelele i-soda flat noma. Noma kungenzeka ukuthi ugogo wakho wenze lesi sincomo, izingxenye ze-soda zingase zenze izinto zibe zimbi nakakhulu. Isinqumo esingcono singaba yisisombululo sokuvuselelwa ngomlomo, njengePedialyte, noma amanzi alula. Uma unesifo sohudo, kubalulekile ukugcwalisa uketshezi oluphulukisiwe kulabo abathintekayo bokuhamba kwamathumbu, ngakho-ke uphuze!
Ukudla okungaphephile
Kungakhathaliseki ukuthi unesifo sohudo noma cha, kufanele ngaso sonke isikhathi uqinisekise ukuthi udla kuphela ukudla okuye kwagezwa ngokuphepha, okulungiselelwe futhi kugcinwe. Ukudla okungahle kulungiswe futhi kugcinwe ngokuphepha kukubeka engozini yokugula okunzima kwamathumbu.
Njalo ugcine ukuhlanzeka kokudla okuhle:
- Geza izandla zakho ngaphambi kokulungiselela noma ukudla noma yikuphi ukudla.
- Geza ngokuphelele izithelo nemifino eluhlaza.
- Hlanza izindawo zokulungisa ukudla ngamanzi ashisayo ashukela ngaphambi nangemva kokusetshenziswa.
- Pheka konke ukudla ukushisa kwangaphakathi kuka-160 F.
- Frijiza noma ufeze izinsalela ngemuva kokudla.
Ukudla okuphezulu-FODMAP
Uma uhudo lwakho luyinto obhekana nayo okuningi ngoba unesifo sohudo-esiyinkimbinkimbi esilusizi isifo sofuba (IBS-D), ungase ufune ukugwema ukudla okuphezulu kumaFODMAP uma uhlangabezana nokuvutha okusebenzayo. Ama-FODMAP ama-carbohydrate atholakalayo ekudleni okuningi okuye kwaboniswa ukuthi kubangele izimpawu kubantu abane-IBS. Ungase ufune nokunikeza ukudla okuphansi-FODMAP zama ukuthola ukuthi lokho kuletha izimpawu zakho ngaphansi kokulawula.
> Imithombo:
> "Umhudo" I-National Digestive Information Clearinghouse (NDDIC)
> UMir J & Gibson P. "Ukudla Okuphansi Kwe-FODMAP Yokunakekelwa Kwe-Irritable Bowel Syndrome nezinye Izinkinga Zomzimba" Gastroenterology & Hepatology 2013 9: 450-452.
> "Uma Unesifo sohudo e-US National Library of Medicine Medline Plus