Yini ongayidla Uma Unesixuku se-IBS Izimpawu

Ukudla Ukudla Nokugwema Lapho Izimpawu Zihlasela

Uma ubhekana nezimpawu ezehlukene (futhi ezivame ukuhlukana) zezinhlungu zesifo sezinhlungu (IBS ), kungaba nzima ukwazi ukuthi yikuphi ukudla ongakwenza futhi ongakwazi ukukudla ngokuphepha. Ngesikhathi abantu bevame ukugxila ezinhlotsheni zokudla okudingeka bazigweme, kubaluleke kakhulu ukuthola ukudla okungakusiza ukuthuthukisa izimpawu zakho.

Nazi ezinye izeluleko eziwusizo ezingasiza uma uzithola uhlupheka nge- constipation-kakhulu i-IBS (IBS-C) , i- diarrhea-ebaluleke kakhulu ye-IBS (IBS-D) , noma uhlobo oluhlukile lwe-IBS (IBS-M) :

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Ukudla Okumele Kugweme Uma Uqotshwe

Uma unqanyuliwe, into yokugcina oyidingayo ukudla noma yini ebophayo. Kuze kube sekugcineni, nansi ukudla okuyinhloko okudingeka ukugweme:

• Noma yini eyenziwe ngopuphu omhlophe, ikakhulukazi isinkwa esimhlophe nempahla ebhakawa eyenziwe ngamafutha e-hydrogenated
• Inyama ekhonjiwe kubandakanya i-bacon, i-bologna, isobho kanye nezinja ezishisayo
• Ukudla okujulile (kuhlanganise nokudla okubhalwe "i-oven-othosiwe")
• Ama-Chips kwanoma yiluphi uhlobo
• Imikhiqizo yobisi efana noshizi, ukhilimu omuncu, i-ayisikhilimu, nobisi lonke
• Ukudla okubomvu
• Ubhanana
• Irayisi elimhlophe

Okuningi

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Ukudla okudliwa uma udliwe

Uma unesifo sokuqunywa, kuzodingeka udle ukudla okwenza uhlelo lwakho luhambele. Isihluthulelo salokhu yi-fibretive fiber, eyaziwa nangokuthi i-roughage.

Usizo oluwusizo kakhulu uhlobo olubizwa ngokuthi i-fibre engenayo engagculisi emanzini kodwa kunalokho ithatha amanzi njengoba edlula emathunjini, izithambile zokunciphisa inqubo.

Imithombo yokudla engcono kakhulu yilezi:

• Izithelo ezintsha (okungcono kakhulu ezihlanganisa amajikijolo, amaphisileji, ama-apricot, ama-plums, kanye ne-rhubarb)
• Izithelo zonke ezifaka isinkwa se-wholegrain nama-oats okuphekwe, irayisi ensundu, ukolweni wonke, i-quinoa, noma ibhali
• Imifino emisha
• Izithelo ezimile, ikakhulukazi umlimi omuncu
• Juba umuthi
• Amantongomane namantongomane

Ubhontshisi namaqabunga (njengama-chickpeas, ama-soybean, lentils, ubhontshisi be-navy nama-beans wezinso) yimithombo emihle ye-fiber kodwa futhi ohlwini lwezinto eziphezulu ze- FODMAP ezingabangela izimpawu ze-IBS-D uma udla kakhulu.

Okuningi

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Ukudla Okufanele Kugweme Uma Unesifo sohudo

Uma unesifo sohudo, into yokugcina oyifunayo ukuthi udle ukudla okungasusa isimo sakho noma kubangele ukuphazamiseka kwamathumbu emathumbu emathunjini.

Ezinye zokudla okufanele uzigweme zihlanganisa:

• Imikhiqizo yobisi, ikakhulukazi amafutha aphezulu kakhulu, i-ayisikhilimu, ubisi lonke, ukhilimu, ukhilimu omuncu
• Ukudla okunomsoco noma ukudla nge-gravy
• Ukudla okujulile
• Ukudla okungenashukela okwenziwe nge-sweeteners okufakelwa kubandakanya ama-candies, i-gomamu, nama-sodas yokudla
• Ukudla okukhiqiza igesi njengamahhisi, i-broccoli, iklabishi, i-cauliflower, anyanisi, amapreaches, amapheya, namaplamu
• Izithelo ezimile
• Ikhofi, ikhofi, noma ama-sodas
• Iziphuzo ze-carbon
• Utshwala

Okuningi

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Ukudla Ukudla Uma Unesifo sohudo

Ukudla okuyisisekelo, okubhaliwe kwe-BRAT (okuhlanganisa ubhanana, ilayisi, ama-appleauce, kanye nesobho) ngokuvamile kuvunyelwe ukusiza ukubopha izitshalo ezidakayo noma zamanzi. Kodwa-ke, ukudla okunomsoco akufanele kusetshenziswe njengento engaphezu kwesisombululo esifushane njengoba kungakunciphisa ukudla okudinga kakhulu.

Kuze kube sekugcineni, ungathanda ukubhala ukudla okulinganiselayo okuhlanganisa ukudla okulandelayo:

• Ubhanana
• Irayisi elimhlophe
• Inhlamba emhlophe (hhayi konke okusanhlamvu)
• Amazambane ahlambulukile
• I-Butternut, ithanga, i-squash eqoshiwe, nezinye izigqoko zasebusika
• Izinkukhu eziphekiwe, eziphekwe, eziphekiwe noma inyama enomzimba
• I-yogurt noma i-kefir ngekhamera ephilayo yebhaktheriya
• Inkukhu umhluzi
• Farina, oatmeal, noma ukhilimu kakolweni
• Imifino emisha
• Ama-pretzels
• Ukudla okunamafutha afana ne-sauerkraut, i-kimchi, noma ama-pickle anomphumela we-probiotic
• Iziphuzo zezemidlalo ukuvimbela ukungena emanzini futhi zithathele ama-electrolyte

> Imithombo:

> Barr, W. noSmith, A. "Uhudo oluphuthumayo kubantu abadala." Am Fam Physician. 2014; 89 (3): 180-9.

> Gibson, P. kanye noMalusi, S. "Ukuphathwa kokudla okusekelwe ebufakazini bokuthi izimpawu zomzimba zisasebenza: Indlela ye-FODMAP." J Gastroenterol Hepatol. 2010; 25: 252-8. I-DOI: 10.1111 / j.1440-1746.2009.06149.x.

> Mueller-Lissner, S. kanye noWald, A. "Ukuqokwa kwabantu abadala." Ubufakazi be-BMJ Clin . 2010; 2010: 0413. I-PMCID: PMC3217654.

Okuningi