Kodi CHIKWANGWANI Chimawathandiza Kapena Chimayambitsa Kudzimbidwa? Kuwoneka Kovuta

Zamkati

• CHIKWANGWANI Ndi Zabwino Kwambiri Pazakudya
• Itha Kuthetsa Kudzimbidwa Kwa Anthu Ambiri
• Nthawi Zina, Kudya Zipangizo Zambiri Kumapangitsa Kuti Kudzimbidwa Kukule
• Mitundu Yabwino Kwambiri Yothana Ndi Kudzimbidwa
• Zakudya Zabwino Kwambiri Zothetsera Kudzimbidwa
• Tengani Uthenga Wanyumba

Kudzimbidwa ndi vuto lomwe limakhudza anthu 20% chaka chilichonse (,).

Ndizovuta kufotokoza, chifukwa zizolowezi zakusambira zimasiyana mosiyanasiyana kuchokera kwa munthu ndi munthu.

Komabe, ngati mumakhala ndi matumbo osachepera atatu pa sabata ndipo malo anu ndi ovuta, owuma komanso ovuta kupitako, mwina mwadzimbidwa.

Limodzi mwa upangiri wodziwika kwambiri kwa anthu omwe ali ndi vuto lodzimbidwa ndi kudya michere yambiri.

Koma kodi malangizowa amagwiradi ntchito? Tiyeni tiwone.

CHIKWANGWANI Ndi Zabwino Kwambiri Pazakudya

Zakudya zamadzimadzi ndi dzina lomwe limaperekedwa kwa omwe samatha kupukusidwa m'zomera. Amatha kupezeka muzakudya zonse zamasamba, kuphatikiza zipatso, ndiwo zamasamba, tirigu, mtedza ndi mbewu.

Nthawi zambiri amagawika m'magulu awiri, kutengera kusungunuka:

• CHIKWANGWANI insoluble: Amapezeka m'mabotolo a tirigu, ndiwo zamasamba ndi mbewu zonse.
• CHIKWANGWANI sungunuka: Amapezeka mu oat chinangwa, mtedza, mbewu, nyemba, mphodza ndi nandolo, komanso zipatso ndi ndiwo zamasamba.

Izi zati, zakudya zambiri zamtundu wa fiber zimakhala ndi zosakaniza zosasungunuka komanso zosungunuka mosiyanasiyana.

Ngakhale thupi lanu silingathe kugaya fiber, kudya zokwanira kumaganiziridwa kuti ndikofunikira kwambiri kuti thanzi lanu likhale labwino. Izi ndichifukwa choti zakudya zamagetsi zimakulitsa kukula kwa malo anu ndikuwapangitsa kukhala ofewa.

Zikopa zazikulu, zofewa zimakuthandizani kuti mukhale okhazikika, chifukwa zimayenda mwachangu m'matumbo anu ndipo zimakhala zosavuta kudutsa ().

Mitundu iwiriyi ya fiber imathandizira izi m'njira zosiyanasiyana.

Ma fiber osasungunuka amalowetsa chopondapo chanu ndipo amakhala ngati burashi, akusesa m'matumbo anu kuti mutulutse chilichonse ndikusungabe zinthu.

Mitundu yosungunuka imatenga madzi ndikupanga chinthu chonga gel. Izi zimathandiza chopondapo chanu kudutsa bwino m'matumbo anu ndikuwongolera mawonekedwe ake ndi kusasinthasintha.

Kutentha kwa mtundu umodzi wamtundu wosungunuka, wotchedwa prebiotic, m'matumbo akulu kumathandizanso kukhalabe ndi matumbo athanzi powonjezera kuchuluka kwa mabakiteriya abwino).

Izi zitha kusinthanso thanzi lanu pochepetsa chiopsezo chanu cha matenda amtundu wa 2, matenda amtima komanso kunenepa kwambiri ().

Kudya fiber yokwanira kungakuthandizeni kuti mukhale okhazikika. Zingathandizenso kuchepetsa mabakiteriya abwino m'matumbo mwanu. Izi zitha kuchepetsa chiopsezo cha matenda osiyanasiyana, monga matenda amtima, kunenepa kwambiri komanso matenda ashuga.

Itha Kuthetsa Kudzimbidwa Kwa Anthu Ambiri

Ngati mwadzimbidwa ndipo mumadya zochepa, kudya zambiri kungakuthandizeni.

Kafukufuku wasonyeza kuti kuwonjezera kuchuluka kwa fiber yomwe mumadya kumatha kukulitsa chimbudzi chomwe mumadutsa ().

M'malo mwake, kuwunika kwaposachedwa kwawonetsa kuti 77% ya anthu omwe ali ndi vuto lakudzimbidwa kosalekeza adapeza mpumulo powonjezera kuchuluka kwa fiber ().

Kuphatikiza apo, kafukufuku awiri apeza kuti kuchuluka kwa zakudya zamafuta zitha kukhala zothandiza ngati laxative lactulose yothandizira kuchepetsa kudzimbidwa kwa ana (,).

Izi zikutanthauza kuti kwa anthu ambiri omwe ali ndi vuto lodzimbidwa, kudya chabe fiber kungakhale kokwanira kuthetsa vutoli (,).

Nthawi zambiri amalimbikitsidwa kuti abambo azidya magalamu 38 a fiber tsiku lililonse, komanso kuti azimayi azidya magalamu 25 ().

Tsoka ilo, akuti anthu ambiri amadya zosakwana theka la ndalamazi, amangofika pakati pa 12-18 magalamu patsiku (,,).

Anthu ambiri samadya chakudya chokwanira. Omwe alibe michere m'zakudya zawo amatha kupeza mpumulo powonjezera kuchuluka kwa zakudya.

Nthawi Zina, Kudya Zipangizo Zambiri Kumapangitsa Kuti Kudzimbidwa Kukule

Mwachidziwitso, ma fiber ayenera kuthandizira kupewa ndikuchiritsa kudzimbidwa.

Komabe, umboni ukuwonetsa kuti malangizowa sagwira ntchito kwa aliyense.

Ngakhale kafukufuku wina akuwonetsa kuti kuwonjezera CHIKWANGWANI pazakudya zanu kumatha kusintha zizindikilo zanu, kafukufuku wina akuwonetsa kuti kuchepetsa kudya kwanu ndibwino kwambiri ().

Komanso, kuwunika kwaposachedwa kunapeza kuti ngakhale fiber idagwira pakukulitsa kuchuluka kwa matumbo, sizinathandize ndi zizindikilo zina za kudzimbidwa monga kusasunthika kwa chopondapo, kupweteka, kuphulika ndi gasi ().

Kuti mudziwe ngati kuwonjezera chakudya chanu kumathandizira kudzimbidwa kwanu, yesani kudziwa chomwe chimayambitsa. Mutha kudzimbidwa pazifukwa zingapo, kuphatikiza:

• Zinthu za moyo: Zakudya zochepa za fiber, kusagwira ntchito komanso kudya madzi ochepa.
• Mankhwala kapena zowonjezera: Zitsanzo zimaphatikizapo ma opioid painkillers, antidepressants, antipsychotic ndi ma antiacids ena.
• Matenda: Zitsanzo zake ndi monga matenda ashuga, matumbo osachedwa kupsa, matumbo otupa komanso minyewa monga Parkinson.
• Zosadziwika: Zomwe zimayambitsa kudzimbidwa kwa anthu ena sizidziwika. Izi zimadziwika kuti kudzimbidwa kosatha kwa idiopathic.

Ngati mumadya kale fiber yambiri ndipo kudzimbidwa kwanu kumayambitsidwa ndi chinthu china, ndiye kuti kuwonjezera zowonjezera sizingathandize ndipo kumatha kukulitsa vutoli ().

Chosangalatsa ndichakuti, kafukufuku wasonyeza kuti anthu ena omwe ali ndi vuto lakudzimbidwa amadya michere yofanana ndi omwe alibe matendawa (,).

Kafukufuku wamwezi umodzi wa 6 mwa anthu 63 adapeza kuti kwa anthu omwe ali ndi vuto lodzimbidwa kosatha, kuperewera kwa fiber pang'ono kapena ngakhale zakudya zopanda fiber zidawongolera kwambiri zizindikilo zawo. Kuchotsa fiber kunawachiritsa kudzimbidwa ().

Izi ndizowona kwa anthu omwe ali ndi vuto la m'mimba (IBS), popeza zakudya zambiri zamtundu wapamwamba zimakhalanso ndi FODMAPS, zomwe zimawonjezera zizindikilo za IBS (,).

Komabe, chifukwa cha ma fiber omwe atha kukhala ndi thanzi labwino, simuyenera kudya zakudya zopanda mafuta kwa nthawi yayitali osafunsa dokotala kapena katswiri wazakudya.

Komanso, pali umboni wosonyeza kuti mankhwala osakanika osakanikirana, osungunuka amatha kupindulitsa anthuwa, ngakhale samalola mitundu ina ya fiber.

Kwa anthu omwe amadya CHIKWANGWANI chokwanira koma akudzimbidwa, kudya zochulukirapo kumatha kukulitsa mavuto awo. Nthawi zina, kuchepetsa zakudya zamagetsi kungathandize kuchepetsa kudzimbidwa.

Mitundu Yabwino Kwambiri Yothana Ndi Kudzimbidwa

Zowonjezera zamagetsi zimatha kuthandizira kudzimbidwa, kuphatikiza iwo omwe ali ndi vuto lakudzimbidwa kapena IBS ().

Komabe, ngati mukudwala nthawi yayitali kapena mukukumana ndi zowawa monga kupweteka, mphepo, kuphulika ndi gasi, ndibwino kuti mupite kukapeza chowonjezera chosakanikirana, chosungunuka (,,).

Izi ndichifukwa choti fiber yotsekemera imagwiritsidwa ntchito ngati chakudya ndi mabakiteriya m'matumbo mwanu, zomwe zimapangitsa kuti mupange mpweya m'matumbo anu akulu.

Izi zitha kuyambitsa kuchuluka kwa gasi m'matumbo mwanu, zomwe zitha kukulitsa zizindikiritso zanu.

Zitsanzo za zowonjezera zowonjezera zowonjezera ndizo:

• Chikhalidwe: Mankhusu a Psyllium ndi Metamucil
• Mapadi a methyl: Citrucel
• Glucomannan: Makapisozi a Glucomannan kapena PGX
• Inulin: Benefibre (Canada), Fiber Choice kapena Fibersure
• Gamu chingamu chosungunulira madzi pang'ono: Chimanga Hi
• Tirigu dextrin: Wopindulitsa (US)

Psyllium nthawi zambiri imawerengedwa kuti ndi njira yabwino kwambiri.

Ngakhale kuti amadziwika kuti amawotchera, kafukufuku wasonyeza kuti psyllium imatha kuyimitsa zotsekemera ndipo imaloledwa bwino, ngakhale ndi anthu omwe ali ndi IBS (,,).

Ngati simukupeza fiber yokwanira, pang'onopang'ono kuwonjezera kuchuluka kwa zakudya zamtundu wazambiri pazakudya zanu kumatha kuthandizira. Anthu omwe ali ndi kudzimbidwa kosatha amatha kupindula ndi chowonjezera chosakanika, chosungunuka cha fiber.

Zakudya Zabwino Kwambiri Zothetsera Kudzimbidwa

Ngati chakudya chomwe mumadya chimakhala chotsika kwambiri, yesetsani kuphatikiza zakudya zamafuta ambiri monga zipatso, ndiwo zamasamba ndi mbewu zonse m'zakudya zanu.

Izi ziziwonjezera kusungunuka kwanu kosasungunuka komanso kusungunuka kwa fiber ndipo zitha kuthandizira kuthetsa vuto lanu.

Ndibwino kuti muchite izi pang'onopang'ono, chifukwa kuwonjezera kudya kwanu kwakanthawi kochepa kungayambitse zovuta zina monga kupweteka, mpweya komanso kuphulika.

Zakudya zomwe zili ndi zotsekemera zosasungika ndi monga:

• Mbewu zonse
• Zipatso ndi ndiwo zamasamba zokhala ndi zikopa
• Mtedza ndi mbewu

Zakudya zomwe zimasungunuka kwambiri ndi izi:

• Oats
• Mbeu za fulakesi
• Balere
• Rye
• Nyemba ndi nyemba
• Muzu masamba

Zakudya zina zamtundu wapamwamba zakhala zikuwonetsedwa kuti ndizothandiza makamaka pakudzimbidwa. Mwachitsanzo, mbewu za fulakesi zingathandize ngati kudzimbidwa kwanu kumayambitsidwa ndi IBS (,).

Ngati mukufuna kuyesa nthanga za fulakesi, yambani kumwa supuni 1 patsiku ndikuwonjezera mlingo pang'onopang'ono mpaka masupuni awiri tsiku lonse.

Pofuna kuti zizimveka bwino, mutha kuziika mumowa kapena kuziwaza pa yogurt, saladi, phala kapena msuzi wanu.

Prunes amathanso kuthandizira kuthetsa kudzimbidwa. Amakhala ndi michere yambiri komanso amakhala ndi shuga yotchedwa sorbitol, yomwe ndi mankhwala otsekemera achilengedwe (,).

Kafukufuku wina wasonyeza kuti prunes ndi othandiza kwambiri kuposa ma fiber omwe amathandizira kuchepetsa kudzimbidwa. Mlingo woyenera umaganiziridwa kuti umakhala pafupi magalamu 50 (kapena ma prunes 7 apakatikati) kawiri patsiku (,).

Komabe, ngati muli ndi IBS, muyenera kupewa prunes popeza sorbitol ndi FODMAP yodziwika ndipo imatha kukulitsa zizindikilo zanu.

Zida zosasungunuka komanso zosungunuka zimapezeka mwachilengedwe muzakudya zambiri. Prunes amathanso kukhala othandiza, bola ngati mulibe IBS.

Tengani Uthenga Wanyumba

Kudya zakudya zambiri zamtundu wa fiber ndibwino kuti mukhale ndi thanzi labwino.

Ngati mudzadzimbidwa ndipo mulibe michere yambiri pazakudya zanu, ndiye kuti mungapindule pakudya zambiri.

Komabe, ngati muli ndi fiber yokwanira kapena kudzimbidwa kwanu kuli ndi chifukwa china, kukulitsa chakudya chanu kuchokera kuzakudya kungapangitse zinthu kuipiraipira.

Muthanso kukonda zolemba izi:

• Zithandizo Panyumba Zochepetsera Kudzimbidwa Mwachilengedwe
• Zakudya Zam'magazi 22 Zomwe Muyenera Kudya
• Njira 16 Zosavuta Zakudya Zambiri
• CHIKWANGWANI Chabwino, Zoyipa Zoyipa - Momwe Mitundu Yosiyanasiyana Imakukhudzirani
• FODMAP 101: Buku Loyambira Loyamba