Chitsogozo cha Zakudya za IBS

Zamkati

• 1. Zakudya zapamwamba kwambiri
• 2. Zakudya zopanda mafuta ambiri
• 3. Zakudya zopanda gilateni
• 4. Kuthetsa zakudya
• 5. Zakudya zopanda mafuta ambiri
• 6. Zakudya zochepa za FODMAP
• Chakudya chanu chabwino kwambiri

Zakudya za IBS

Irritable bowel syndrome (IBS) ndimatenda osasangalatsa omwe amadziwika pakusintha kwakukulu kwamatumbo. Anthu ena amatsekula m'mimba, pomwe ena amadzimbidwa. Kukokana ndi kupweteka m'mimba kumatha kupangitsa zochitika za tsiku ndi tsiku kukhala zosapiririka.

Kuchita zamankhwala ndikofunikira pochiza IBS, koma kodi mumadziwa kuti zakudya zina zimatha kusintha zizindikilo zanu? Onani zakudya zomwe zimapezeka kwambiri kuti muchepetse zofooka, ndikuyesetsa kukhala ndi moyo wathanzi.

1. Zakudya zapamwamba kwambiri

CHIKWANGWANI chimakulitsa zochulukirapo pamalowo, zomwe zimathandizira kuyenda. Munthu wamkulu ayenera kudya magalamu 20 mpaka 35 a fiber tsiku lililonse. Ngakhale izi zimawoneka ngati zosavuta, National Institute of Diabetes and Digestive and Kidney Diseases akuti anthu ambiri amangodya magalamu 5 mpaka 14 patsiku.

Zakudya zokhala ndi fiber, monga zipatso, ndiwo zamasamba, ndi mbewu zonse, ndizopatsa thanzi ndipo zimathandiza kupewa kudzimbidwa. Komabe, ngati mukumva kuphulika chifukwa cha kuchuluka kwa michere, yesetsani kuyang'ana pazinthu zosungunuka zomwe zimapezeka zipatso ndi ndiwo zamasamba m'malo mwa mbewu.

2. Zakudya zopanda mafuta ambiri

Ngakhale fiber ingathandize anthu ena omwe ali ndi IBS, kuchuluka kwa michere kumatha kukulitsa zizindikilo ngati mumakhala ndi mpweya komanso kutsekula m'mimba. Musanachotsere fiber kuchokera pazakudya zanu, muziyang'ana kwambiri pazinthu zosungunuka zomwe zimapezeka muzinthu zopangidwa, monga maapulo, zipatso, kaloti, ndi oatmeal.

CHIKWANGWANI chosungunuka chimasungunuka m'madzi m'malo mowonjezerapo zochulukirapo zomwe zimakhudzana ndi zosungunuka. Zipangizo zomwe sizimatuluka nthawi zambiri zimaphatikizanso mbewu zonse, mtedza, tomato, zoumba, broccoli, ndi kabichi.

Mutha kuganiziranso kumwa mankhwala oletsa kutsegula m'mimba mphindi 30 musanadye fiber kuti muchepetse zovuta. Njirayi imathandiza kwambiri mukamadya m'malesitilanti komanso popita. Komabe, simuyenera kukhala ndi chizolowezi.

3. Zakudya zopanda gilateni

Gluten ndi mapuloteni omwe amapezeka muzinthu zopanga tirigu monga mkate ndi pasitala. Puloteni imatha kuwononga matumbo mwa anthu omwe sagwirizana ndi gluten. Anthu ena omwe ali ndi chidwi kapena kusagwirizana ndi gluten amakumananso ndi IBS. Zikatero, zakudya zopanda thanzi zimatha kuchepetsa zizindikilo.

Chotsani balere, rye, ndi tirigu pazakudya zanu kuti muwone ngati mavuto am'mimba akuyenda bwino. Ngati ndinu wokonda mkate ndi pasitala, chiyembekezo chilipo. Mutha kupeza mitundu yopanda gluteni yazomwe mumakonda m'masitolo azakudya ndi m'masitolo ambiri.

4. Kuthetsa zakudya

Chakudya chochotsera chimayesetsa kupewa zakudya zina kwakanthawi kuti muwone ngati matenda anu a IBS akusintha. International Foundation for Functional Gastrointestinal Disorder (IFFGD) ikulimbikitsa kuthana ndi izi:

• khofi
• chokoleti
• CHIKWANGWANI insoluble
• mtedza

Komabe, muyenera kusiya chakudya chilichonse chomwe mukukayikira. Chotsani kwathunthu chakudya chimodzi kuchokera pazakudya zanu kwa milungu 12 nthawi imodzi. Onani kusiyana kulikonse pazizindikiro zanu za IBS ndikusunthira ku chakudya chotsatira pamndandanda wanu.

5. Zakudya zopanda mafuta ambiri

Kudya kosalekeza zakudya zamafuta ambiri ndikomwe kumathandizira pazinthu zosiyanasiyana zathanzi, monga kunenepa kwambiri. Komabe, zingakhale zovuta kwambiri kwa iwo omwe ali ndi IBS powonjezera zizindikiro.

Zakudya zamafuta ambiri nthawi zambiri zimakhala zochepa, zomwe zimatha kukhala zovuta kuzimbidwa kokhudzana ndi IBS. Malinga ndi chipatala cha Cleveland, zakudya zamafuta ndizoyipa makamaka kwa anthu omwe ali ndi IBS yosakanikirana, yomwe imadziwika ndikudzimbidwa ndi kutsekula m'mimba. Kudya chakudya chamafuta ochepa ndikwabwino mumtima mwanu ndipo kumatha kusintha zizolowezi za matumbo.

M'malo modya zakudya zokazinga ndi mafuta azinyama, yang'anani nyama zowonda, zipatso, ndiwo zamasamba, tirigu ndi mkaka wopanda mafuta ambiri.

6. Zakudya zochepa za FODMAP

Ma FODMAP ndi chakudya chomwe chimavuta matumbo kugaya. Popeza ma carbs amakoka madzi m'matumbo, anthu omwe ali ndi IBS amatha kukhala ndi mpweya wambiri, kuphulika, ndi kutsekula m'mimba atadya izi.

Mawuwo amatanthauza "oligosaccharides, ma disaccharides, monosaccharides, ndi ma polyols." Kuletsa pang'ono kapena kuchepetsa kudya kwanu kwa zakudya zapamwamba za FODMAP kwa milungu isanu ndi umodzi kapena isanu ndi itatu kumatha kukulitsa zizindikiritso za IBS.

Ndikofunika kuzindikira kuti si ma carbohydrate onse omwe ndi FODMAPs. Kuti mupeze zotsatira zabwino, muyenera kuchotsa mitundu yoyenera yazakudya. Zakudya zomwe muyenera kupewa ndi izi:

• lactose (mkaka, ayisikilimu, tchizi, yogurt)
• zipatso zina (mapichesi, chivwende, mapeyala, mango, maapulo, maula, timadzi tokoma)
• nyemba
• high-fructose chimanga madzi
• zotsekemera
• mkate wopangidwa ndi tirigu, chimanga, ndi pasitala
• cashews ndi pistachios
• masamba ena (atitchoku, katsitsumzukwa, broccoli, anyezi, zipatso za brussels, kolifulawa, bowa)

Kumbukirani kuti ngakhale kuti chakudyachi chimachotsa zipatso, mtedza, masamba, ndi mkaka, sichimachotsa zakudya zonse m'magulu awa. Mukamwa mkaka, sankhani mkaka wopanda lactose kapena njira zina monga mpunga kapena mkaka wa soya.

Pofuna kupewa kudya mopambanitsa, lankhulani ndi katswiri wa zamankhwala musanayambe kudya.

Chakudya chanu chabwino kwambiri

Zakudya zina zitha kuthandiza IBS, koma aliyense ndi wosiyana. Unikani zizindikiro zanu ndikulankhula ndi dokotala musanadye zakudya zatsopano. Khalani oyang'anira momwe thupi lanu limachitikira ndi zakudya zina, chifukwa mungafunikire kusintha zakudya zomwe mumadya.

Malinga ndi National Institutes of Health, muyenera kumwa madzi ochulukirapo, kuchita masewera olimbitsa thupi pafupipafupi, ndikuchepetsa tiyi kapena khofi wanu kuti mulimbikitse pafupipafupi ndikuchepetsa zizindikiritso za IBS.