Ukuqonda Ukudla Okungcono IBS Ukwelashwa
Mhlawumbe kwakuyisidlo esinama-asparagus ne-apula pie okwakushiya uzizwa uvinjelwe futhi unesihe. Noma mhlawumbe kwakuyi-salad isaladi owawunayo ngesidlo sasemini, ucezu lwe-ikhadini elilawa njengehlobo, noma i-margarita owawujabulela endaweni yokudlela yaseMexico. Kuzo zonke izimo, ukukhathazeka kwakho kwafika masinyane futhi kwalandelwa isidingo esiphuthumayo sokukhipha amathambo akho.
Ngemva kohambo olusheshayo lokugeza, lesi sigameko siphelile.
Ukudla okubangele ukucindezeleka kwesisu sakho kungabonakala kungahambisani, kodwa banezinto ezifanayo ezifanayo. Zonke ziqukethe ama-carbohydrate angama-short chain angakwazi ukuvuthwa endleleni yokugaya ukudla, okwenza ukubhula, igesi, ubuhlungu besisu, ukuqothulwa, noma isifo sohudo kubantu abanomzimba wesifo sofuba (IBS) kanye nezinye izifo ezisemsebenzini zomzimba.
Ukudla okunjalo kuyaziwa njenge-FODMAPs, isichazamazwi esibhekisela kuma-oligosaccharide, ama-disaccharides, ama-monosaccharides, nama-polyols. "Ama-FODMAP" angase azwakale ahlekisayo, kodwa izimpawu lezi zinto zokudla aziyona into ehlekayo. Izindaba ezinhle ukuthi ukudla okuphansi kwe-FODMAP kungasiza ekunciphiseni izimpawu ezinjalo.
Okwenza ama-FODMAP angabangela ukukhathazeka
Njengoba kushiwo ngenhla, ama- FODMAP angama-carbohydrate amancane. Lapho ama-enzyme edingekayo ukuze aphule lezi zokudla azikho noma ayitholakali-noma abathumeli abadingekile ukuba baphathe izakhi kuwo wonke izindonga zamathumbu akusebenzi kahle ngokugcwele-ushukela awunamathele futhi uhlale emanzini.
Lokhu kungabangela ukwanda kwamanzi emgodleni wamathumbu kanye nokuvuthwa okusheshayo ngokugwinya amabhaktheriya.
Ngenxa yalokho, intombazane ihlukaniswa ngamanzi engeziwe kanye negesi ekhishwayo, okungabangela ukubhoboza nokuhlunguphaza okungenani imizuzu engama-30. Lokhu kuvame ukuhambisana nesidingo esiphuthumayo sokuba nokunyakaza kwamathumbu, okungahlenga izimpawu.
Thatha i-fructose, isibonelo. Itholakala ngokukhululekile ekudleni futhi iyinxenye ye-sucrose (ushukela etafuleni). I-Fructose igxila emathunjini amancane ngokusebenzisa abathengisi ababili. Lowo othatha u-fructose kuphela unomthamo ophansi. Enye, ephumelelayo kakhulu ibonisa kuphela uma i-glucose ikhona. Uma kukhona i-fructose engaphezu kwe-glucose emathunjini, i-fructose ayitholi kahle, ebangela izimpawu ze-IBS. Uma isilinganiso se-glucose kuya ku-fructose siphezulu, kokubili ama-carbohydrate ahle kakhulu.
Ama-polyols ahlukile, noma kunjalo. Ama-polyols awafakwanga kahle emathunjini amancane. Uma befika emathunjini amakhulu, bangase bawele uhlaka lwangaphakathi ngokusebenzisa ama-pores. Izifo ezithile zinganciphisa usayizi we-pore, okwenze kube nzima ukuthola ama-polyols. Njengoba zivutha, ama-polyols adonsela oketshezi emathunjini amancane, abangela ukuhuda kwamanzi.
Ukubheka Ngokushesha Indima Yokucindezeleka
Ukucindezeleka kudlala indima enkulu ku-IBS. Nakuba izimpawu zingaqala nganoma yisiphi isikhathi ekuphileni, zivame ukuvela eminyakeni eyishumi nambili ekolishi futhi ziqhubeke zikhula. Ukwengeza, abesifazane abane-IBS bavame ukuzwa ukuqotshwa, kuyilapho amadoda ane-IBS angase abe nesifo sohudo.
Abantu abaningi abane-IBS bathola ukuthi ama-FODMAP kuphela abangela izimpawu lapho esabela ekucindezelekeni ngokuzizwa ecindezelekile noma ecindezelekile.
Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi i-hypnosis ingaba ngempumelelo njengokugwema kwe-FODMAP ekuvimbeleni izimpawu ukuthi zingenzeki.
Ukuthatha Ukulawula Ukudla Kwakho
Into ephazamisayo nge-IBS yukuthi akukho mvumelwano noma isizathu sokuthi yiziphi ama-FODMAP eziveza izimpawu . Yingakho kubalulekile ukuqeda wonke ama-FODMAP okungenani amasonto amabili-amasonto amathathu athandwa. Lokhu kuvumela ukungena ukuphumula nokuphulukisa.
Ngemuva kwamasonto amabili, uqala ukuyinselela ugundane wakho ngokubuyisela kabusha i-FODMAP eyodwa ngesikhathi. Uma ukudla kuzobangela izimpawu, kuzokwenzeka ngokushesha. Kungakapheli amasonto ambalwa, kufanele wazi ukuthi yiziphi ama-FODMAP, futhi ngaluphi inani, ziveza izimpawu zakho-lezi zokudla okufanele uzigweme.
Ngeke kube nesidingo sokugwema ukudla ama-FODMAP angabangeli izimpawu, ngoba ziyingxenye yokudla okunomsoco nokulinganisela.
Ngakho, esigabeni sokuqala se-FODMAP inselele yokudla, udinga ukuqeda konke amaFODMAPS ngokuphelele. Naphezu kwenani elikhulu lokudla okumelwe uligweme ngesikhathi sokuqeda, kusekhona okuningi kokudla okungenamfutho we-FODMAP ukuze ujabulele!
Inothi elikhethekile mayelana nezithelo nakuba. Ezinye izithelo ziqukethe i-glucose noma ngaphezulu kune-fructose. Lokhu kusho ukuthi abantu abane-IBS bavame ukubekezelela ngemali encane. Kumele kuqedwe esigabeni sokuqala senselele ye-FODMAP kodwa, kodwa ingadliwa ngokucophelela kamuva.
Okwenza abantu basabele kwezinye ze-FODMAP hhayi abanye abaziwa. Futhi akusobala ukuthi kungani abanye abantu bengadla inani elincane le-FODMAP ngaphandle kokubona izimpawu. Okucacile ukuthi ukuqeda ama-FODMAPs amasonto amabili noma amathathu, bese ubuyisela kabusha eyodwa-by-eyodwa, kuvame ukuveza ukudla okucasulayo.
Ngokugwema ukudla okunjalo, cishe amaphesenti angu-70 abantu abane-IBS bathola ukuthi izimpawu zabo ziyanyamalala ngokuphelele. Uma ungomunye wamaphesenti angu-30 angaphumelelanga nalokhu kudla, bheka iseluleko sokudla. Umuntu odla ukudla ngokuvamile udinga ukuhileleka inselelo yeFODMAP ukuze uphumelele.
Uma uthola ukuthi yikuphi ukudla okubangela izimpawu zakho, ukugwema lokhu kudla kufanele kube isimiso. Ngokuvamile, lokhu kusho ukususa ukudla okusetshenzisiwe, ngoba ama-FODMAP afihla ekudleni okuningi okwakhiwe ngezindlela zokugcoba kanye nokulondoloza izidakamizwa. Uma udla ukudla okuphelele nokudla ozilungiselela wena, uzokwazi ukuphatha kahle.
Njengoba uqeda ukudla okucasula igulane lakho, kufanele uhlanganise ukudla okuphezulu-FODMAP ongakubekezelela ekudleni kwakho. Ukudla ezihlukahlukene lezi zokudla kukhuthaza ukuhlukahluka kwamabhakia emathumbu okugcina umzimba wakho unempilo. Ukuze uthole igundane elijabulisayo, vele ukunciphisa ukudla okudingekayo ukugwema izimpawu.
UDkt. Cresci usebenza ngendlela yokugulisa izingane e-Cleveland Clinic sikaLerner Research Institute, futhi uthuthukisa ucwaningo lwezokwelapha lweSikhungo Sokudla Kwabantu.
> Imithombo:
> Catsos, P. IBS Free Ekugcineni. I-2nd Ed. Portland, ME, iPond Cove Press, ngo-2012.
> Scarlata, K. Ukuphumelela okuphansi kwe-FODMAP yokuphila. I-Dietitian yanamuhla, ngoMashi 2012.
> I-Scarlata, K. I-FODMAPs Sondela-ukunciphisa ukusetshenziswa kwe-carbs enokuvutha ukulawula izimpawu zokugula kwamagciwane okusebenza. I-Dietitian yanamuhla 12: 8,30.
> Barrett JS. Ukwandisa ulwazi lwethu lwe-carbohydrate eline-fermentable, ehambisana nesikhashana yokuphatha izimpawu zamathumbu. I-Nutrlin Pract 2013, 28: 300-306