IBS Diet
Esinye sezici ezinzima kunazo zonke zokuba nesifo sofuba esiswini (IBS) sizama ukuthola ukuthi yini okufanele sidle ukuze singasusi izimpawu . Ngeshwa, ngenxa yokuthi ayikho imizimba emibili efanayo, ayikho ukulingana komuntu oyedwa-konke ukudla kwe-IBS. Kulo mhlahlandlela ophelele, uzofunda ngazo zonke izici zobudlelwano phakathi kokudla ne-IBS yakho. Lokhu kuzokusiza ukwenza izinqumo zokudla okunempilo ongayenza emzimbeni wakho.
Ukudla Okuyisipesheli Okuphezulu kwe-IBS
Ngemva kokubuyekezwa okucwaninga, i- American College of Gastroenterology yaphetha ngokuthi izinhlobo ezimbili zokudla zingase zisebenze ekunciphiseni izimpawu ze-IBS:
I-Low-FODMAP Diet: Ukudla okuphansi-kwe-FODMAP yiyona kuphela yokudla okunomthelela omkhulu wokucwaninga ngokusebenza kwayo kwe-IBS. Ukudla kuhilela ukuvimbela ukudla okuphezulu kuma-FODMAPs, (ama-carbohydrate athola ukudla okujwayelekile okuye kwaboniswa ukuba negalelo kumpawu ze-IBS), isikhathi esifushane.
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Ingabe Ukudla Isikakhukhunathi Ukwenza I-IBS Yakho Ycono Noma Ibuhlungu?
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Indlela Yokulandela Ukudla Okuphansi-FODMAP
Isigaba sesibili sokudla sidinga ukufaka ukudla emuva kokudla kwakho, uhlobo olulodwa lwe-FODMAP ngesikhathi, ukuhlola ukubekezela kwakho. Umgomo oyinhloko wokudla uwukudla ngokubanzi kokudla okuhlukahlukene ngangokunokwenzeka ngaphandle kokuthola izimpawu.
Ukudla kungaba yinselele njengoba ukudla okuvamile kuvame ukuphakama kumaFODMAP . Kodwa wenze kahle, kungasebenza ngempela. Eqinisweni, ucwaningo luye lwaboniswa ukuthi cishe abantu abangamaphesenti angama-75 abazama ukukwenza i-IBS yabo ngaphansi kokuqondiswa kwezimo eziqeqeshiwe eziphathelene nokudla okuhlangenwe nakho okuphazamisayo okuphawulekayo.
2. Isidlo Sama-Gluten-Free: Abantu abaningi abane-IBS babika ukuthi izimpawu zabo ziyathuthuka lapho beqeda i-gluten ekudleni kwabo, ngisho noma bengenayo isifo se-celiac .
I-Gluten yiprotheni etholakala ekudleni okuqukethe ukolweni, i-rye, noma ibhali. Umbono we- gluten odlala indima ku-IBS yilowo oye wathola ukunakekelwa kokucwaninga kokuqala. Kusukela manje, abanye abacwaningi basondela ukuthi ukuzwela okunjalo kwe-gluten (isimo esaziwa ngokuthi ukungazweli kwe-gluten okungelona i-celiac) kungabangela imbangela ye-IBS kusigaba esithile somuntu ngamunye.
Abanye abacwaningi bathi iprotheni gluten ayiyona inkinga, kodwa kunalokho i-FrucMAP fructan etholakala ngokolweni, rye noma ibhali. Kungakhathaliseki ukuthi yiyiphi imbangela yangempela, kubalulekile ukuthi uzithole uhlolwe isifo se-celiac ngaphambi kokuthi uzame ukungena gluten .
Ukudla, Ukubekezelelana, nokuzwela
Izifo zokudla ezibonakalayo, ukubekezelelana, noma ukuzwela, kungase kube khona eceleni kwe-IBS noma kube imbangela ebangela izimpawu zamathumbu. Ukuze ubone ukuthi unenkinga ngokudla okuthile, okokuqala kuzokusiza ukuqonda umehluko phakathi kwezinhlobo ezintathu zezinkinga:
Ukudla okubangelwa ukudla : Ukudla kokungenwa kwempilo kuyatholakala uma umzimba wakho unempendulo yokuzivikela komzimba ekudleni okungenabungozi kubantu abaningi.
Ukudla okunomsoco ngokuvamile kubonakala ngezibonakaliso ezindala zokungezwani komzimba ezifana nokuhlushwa, ukuvuthwa, ubunzima bokuphefumula, ukuvuvukala kwephu, nokuqina komphimbo. Kodwa-ke, ukungezwani kokudla kungabangela nezimpawu zokugaya ezifana nesisu esiswini, isicanucanu, ukuhlanza noma uhudo. Ukudla izimpawu zokuphefumula ngokuvamile kubonakala kungakapheli amahora amabili okudla ukudla okubangela.
Ukungaboni Ukudla : Ukubekezelelana kokudla okunye lapho umzimba wakho ungekho ikhono lokugaya ngokugcwele futhi ubambe uhlobo oluthile lokudla. Isibonelo esaziwa kakhulu yi- lactose ukungabekezelelani , lapho ungenayo ngokwanele ye-enzyme lactase ukwephula i-lactose, ushukela lobisi kumikhiqizo yobisi. Ushukela khona-ke luyatholakala ukuze lusetshenziswe yi- gutter amabhaktheriya abangela izimpawu ezingenakudliwa zokugaya. Esinye isibonelo i- fructose malabsorption . I-Fructose malabsorption ibhekwa cishe ingxenye eyodwa kwezintathu kubo bonke abantu ngenxa yokulahlekelwa kwenani lomuthi othile wokuthutha okudingekile ukugaya ngokugcwele noma iyiphi i-fructose okungenzeka uyidle.
Ukwehlukana kwe-Lactose kanye ne-fructose malabsorption ingatholakala ngokusetshenziswa kokudla kokuqeda noma ukuhlolwa kokuphefumula kwe-hydrogen .
Ukukhathazeka kokudla : Ukukhathazeka kokudla kukhona indawo encane engaphezulu kwe-grey kunezo zokudla okubangelwa ukudla noma ukubekezelelana njengoba izinzwa ezinjalo zingaba nzima ukuzisebenzisa ngokusebenzisa ukuhlolwa kokuhlola. Kodwa-ke, kunezinto ezihlukahlukene zokudla ezidumile ezihlobene nokubangela izimpawu ze-IBS. Njengoba kucatshangwe ngenhla, abantu abaningi abane-IBS bazibonele ukuzwela kwe-gluten. Okunye ukudla okuvamile okuboniswa njenge- IBS okuqala ukudla kuhlanganisa ushokoledi, ikhofi, ummbila, soy, kanye nokudla. Uma usola ukuthi ukudla okuthile kuyinkinga kuwe, kungaba usizo uma ugcina idayari yokudla , ulandelela ukudla kwakho kokudla kanye nanoma yiziphi ezinye izici ezingase zihambisane nezimpawu zakho.
Yini Okudliwayo Yegesi Nokuvimbela
Ungase ukhululeke uma ufunda ukuthi kunezindlela zokuguqula indlela odla ngayo kungasiza ukunciphisa izimpawu zakho zegesi ezingapheli nokuqeda.
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Ingabe Ukwehla Kwevithamini D Yakho Kubangela IBS Yakho?
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Lokho Ongakwenza Futhi Ongenakukwazi Ukudla Nge-Diet Low-FODMAP Diet
Ngezinye izikhathi into elula njengokunciphisa uma udla noma ugwema ukuhlafuna i-gum ingenza umehluko ngoba uzobe ugwinya umoya ophansi. Ngokuvamile, i-gas kanye ne-bloating zihlobene nokuthi umzimba wakho ulungisa kanjani ukudla okudlayo. Ezinsukwini oyidinga ngempela ukuthi ungabi negesi, kungasiza ekugwemeni ukudla okuyaziwa kwe- gassy futhi ukhethe ukudla okunomdumo wokungabi yi-gassy .
Ukuze uthole indlela eqondakalayo, okungenani uzofuna ukubona ukuthi ukungabekezelelani kwe-lactose noma i-fructose malabsorption kubangela izimpawu zakho. Ungase uthande ukucabangela ukuzama ukudla okuphansi kwe-FODMAP, njengoba kungasebenza ekunciphiseni izimpawu zegesi nokuqhafaza. Okokugcina, ungase ufune ukukhuluma nodokotela wakho ukulawula ukukhuphuka kwamabhakede amancane emathunjini (SIBO), isimo sempilo esingabonisa ngegesi nokuvimbela nezinye izimpawu ze-IBS.
Yini Okudliwa Ukuqokwa
Ukuze unciphise izinkinga ezingapheli nokuqothulwa, kungenzeka ukuthi udinga ukudla amafayibha amaningi okudla. Kodwa-ke, kubaluleke kakhulu ukwandisa inani le-fiber oyithatha kancane ukuze unike isikhathi somzimba wakho ukulungisa. Uhlobo lwefayibha owengezayo lubalulekile, njengoba abacwaningi bathole ukuthi i -fibre e-soluble ibekezelela kangcono futhi iyasiza kakhulu kubantu abane-IBS.
Ngaphezu kokungeza i-fiber ngaphezulu, ungasiza ekunciphiseni izinkinga ezingapheli ngokuqothulwa ngokuphuza amanzi amaningi nokudla ukudla okuqukethe amafutha enempilo. Ungase uthole ukuthi kuyasiza ukuqiniseka ukuthi udla ukudla kwasekuseni okukhulu ukuze usebenze nama-biorhythmzimba omzimba wakho ukukhuthaza ukunyakaza kwamathumbu ekuseni futhi udle ukudla kwakho usuku lonke esimisweni esinqunyiwe ukuze ugcine izinto zihamba.
Yini ongayidla ngayo i-IBS nge-Diarrhea
Ukuphuthuma kanye nokuphazamiseka kweziqephu zeziqephu ngokuvamile kubonakala sengathi kudala ukudla okuphephile okuphephile. Ukudla kwe-Bland kungase kube ukuhamba kwakho ngezinsuku ezimbi ngempela, kodwa akusikhambi lesikhathi eside. Ukuze uthole imiphumela engcono kakhulu, uzofuna ukulawula ukungahambisani kokudla noma i-SIBO futhi mhlawumbe unikeze ukudla okuphansi kwe-FODMAP.
Ezinye izindlela zokusiza isimiso sakho sokugaya ukuze uhlale phansi sihlanganisa nokugwema ukudla okukhulu futhi kunalokho ukhethe ukudla ukudla okuncane ezinsukwini zakho zonke. Futhi qiniseka ukuthi ugwema noma yikuphi ukudla okunamafutha, okunamafutha, noma okunamafutha njengoba lokho kungasheshisa ukuphambana kwamathumbu futhi kukuthumelele ukugibela endlini yokugezela.
Ukupheka kwe-IBS
Ukupheka ekhaya kunezinzuzo zezempilo ngokujwayelekile kodwa kungenza umehluko ngendlela ozizwa ngayo uma unayo i-IBS, njengoba ulawula ngokugcwele izithako ozisebenzisayo. Ngenhlanhla, ukufika kokudla okuphansi kwe-FODMAP kuphefumulele amabhulogi amaningi okudla ukuze athumele izindlela zokupheka eziphansi ezithandwa yi -FODMAP . Manje unezinketho eziningi kunanini ngaphambili zokupheka ukudla okungokoqobo kwe-IBS okungabelwa futhi nomndeni nabangane.
Okuningi kusuka
Lapha, sesigxile kakhulu ebuhlotsheni phakathi kokudla okunye ne-IBS ukuze sikusize ukwandisa ukudla okuhlukahlukene okudlayo. Uma ubheka ukuthuthukisa impilo yakho yonke yegciwane, ungase ufune ukufunda okwengeziwe mayelana nokusetshenziswa kokudla okuvutshiwe noma umhluzi wethambo . Mhlawumbe unesithakazelo ekufundeni okuningi mayelana ne- avocados , kakhukhunathi noma, ngokuqinisekile, ushokoledi ! Okokugcina, ikakhulukazi uma ukuqothulwa kuyinkinga eyinhloko kuwe, ungase ube nesithakazelo ekubhekeni imbewu esanda kuthiwa: imbewu ye-chia ne- flaxseed .
Okubalulekile
Yize ubuhlobo phakathi kokudla ne-IBS kubonakala kuyinkimbinkimbi, kunezinguquko ongayenza kokubili indlela odla ngayo ukudla kanye nokudla okukhetha ukondla okungenza umehluko nge-IBS yakho. Isu lokudla elihlakaniphile lingalingana kahle nezokwelapha ozithola kumdokotela wakho ukuze ulethe ukukhululeka kwakho-ukuze uthole ukuphumula kwesifo.
Umthombo:
Ford AC, Moayyedi P, uLacy BE, et al. I-American College ye-Gastroenterology Monograph ekuphathweni kwe-Irritable Bowel Syndrome ne-Chronic Idiopathic Constipation . I-American Journal ye-Gastroenterology. 2014; 109: S2-S26.