IBS ndi Kunenepa kapena Kutaya

Zamkati

• Kodi IBS imakhudza bwanji kulemera kwanu?
• IBS ndi zakudya
• Chakudya cha FODMAP cha IBS
• Mapeto

Kodi kukhumudwa kwa matumbo ndi chiyani?

Irritable bowel syndrome (IBS) ndimavuto omwe amachititsa kuti munthu azikhala ndi nkhawa m'mimba (GI) pafupipafupi. Izi zingaphatikizepo:

• kupweteka m'mimba
• ululu
• kutsegula m'mimba
• kudzimbidwa
• mpweya
• kuphulika

Zizindikiro za IBS zitha kukhala zochepa mpaka zochepa. Kusiyanitsa pakati pa IBS ndi zina zomwe zimayambitsa zizindikiro zofananira - monga ulcerative colitis ndi matenda a Crohn - ndikuti IBS sichiwononga matumbo akulu.

Sizachilendo kuchepa thupi chifukwa cha IBS, mosiyana ndi ulcerative colitis ndi matenda a Crohn. Komabe, chifukwa IBS imatha kukhudza mtundu wa zakudya zomwe munthu angalekerere, zimatha kubweretsa kusintha kwamafuta. Pali njira zomwe mungatenge kuti mukhale ndi thanzi labwino ndikukhala bwino ndi IBS.

Kodi IBS imakhudza bwanji kulemera kwanu?

Malinga ndi Cleveland Clinic, IBS ndi imodzi mwazovuta zomwe zimakhudza magwiridwe antchito a GI system. Ziwerengero zimasiyanasiyana koma akuti pafupifupi 20% ya achikulire ku United States adanenapo zofananira ndi IBS.

Zomwe zimayambitsa IBS sizikudziwika. Mwachitsanzo, anthu ena omwe ali ndi IBS amakumana ndi vuto lotsekula m'mimba chifukwa matumbo awo amawoneka ngati akuyendetsa chakudya mwachangu kuposa masiku onse. Kwa ena, zizindikiro zawo za IBS zimalumikizidwa ndi kudzimbidwa chifukwa chamatumbo omwe amayenda pang'onopang'ono kuposa zachilendo.

IBS imatha kubweretsa kuwonda kapena kupindula mwa anthu ena. Anthu ena amatha kupwetekedwa m'mimba ndikumva kuwawa komwe kumawapangitsa kudya zakudya zopatsa mphamvu pang'ono kuposa momwe amachitira. Ena amatha kutsatira zakudya zina zomwe zimakhala ndi ma calories ambiri kuposa momwe amafunikira.

Posachedwa zawonetsa kuti pakhoza kukhalanso kulumikizana pakati pa kunenepa kwambiri ndikukhala ndi IBS. Lingaliro lina ndiloti pali mahomoni ena omwe amapangidwa munjira yogaya chakudya omwe amayang'anira kulemera. Mahomoni asanu odziwikawa amawoneka ngati osazolowereka mwa anthu omwe ali ndi IBS, mwina okwera kapena kutsika kuposa momwe amayembekezera. Kusintha uku kwamatenda am'matumbo kumatha kukhudza kasamalidwe ka kulemera, koma kafukufuku wina amafunikabe.

Nthawi zina simungathe kuletsa zizindikiro zanu mukakhala ndi IBS, koma pali njira zina zokuthandizani kuti mukhale ndi thanzi labwino, kuphatikizapo kudya zakudya zopatsa thanzi zomwe zimaphatikizapo fiber.

IBS ndi zakudya

Zakudya zomwe zimaphatikizapo kudya zakudya zing'onozing'ono zimalimbikitsidwa pakudya zakudya zazikulu mukakhala ndi IBS. Kuphatikiza pa lamuloli, kudya kwamafuta ochepa komanso chakudya chambiri chambewu kungakuthandizeninso mukakhala ndi IBS.

Anthu ambiri omwe ali ndi IBS amakayikira kudya zakudya zomwe zimakhala ndi fiber poopa kuti zingayambitse mpweya womwe umapangitsa kuti zizindikilozo ziziyenda bwino. Koma simuyenera kupewa fiber kwathunthu. Muyenera kuwonjezera pang'onopang'ono zakudya zamagetsi pazakudya zanu, zomwe zimathandiza kuti muchepetse mpweya komanso kuphulika. Yesetsani kuwonjezera pakati pa 2 mpaka 3 magalamu a fiber tsiku lililonse mukamamwa madzi ambiri kuti muchepetse zizindikilo. Kuchuluka kwa fiber tsiku ndi tsiku kwa achikulire kuli pakati pa 22 ndi 34 magalamu.

Mungafune kupewa zakudya zomwe zimadziwika ndi anthu ena kuti ziwonjezere IBS - zakudya izi zimayambitsanso kunenepa. Izi zikuphatikiza:

• zakumwa zoledzeretsa
• zakumwa za khofi
• zakudya zokhala ndi zotsekemera zochulukirapo monga sorbitol
• zakudya zomwe zimayambitsa mpweya, monga nyemba ndi kabichi
• zakudya zamafuta ambiri
• mankhwala onse mkaka
• zakudya zokazinga

Dokotala wanu angakulimbikitseninso kusunga zolemba za zakudya zomwe mumadya kuti muwone ngati mungathe kuzindikira zomwe zimawonjezera zizindikiro zanu.

Chakudya cha FODMAP cha IBS

Njira ina kwa iwo omwe akuyang'ana kuti akhale ndi thanzi labwino ndikuchepetsa zizindikiro za IBS ndi chakudya chochepa cha FODMAP. FODMAP imayimira oligo-di-monosaccharides ndi ma polyols. Shuga omwe amapezeka mu zakudya izi amakhala ovuta kwambiri kwa anthu omwe ali ndi IBS kupukusa ndipo nthawi zambiri zimawonjezera zizindikilo.

Zakudyazo zimaphatikizapo kupewa kapena kuchepetsa zakudya zomwe zili ndi ma FODMAP, kuphatikizapo:

• fructans, yomwe imapezeka mu tirigu, anyezi, ndi adyo
• fructose, omwe amapezeka m'maapulo, mabulosi akuda, ndi mapeyala
• galactans, yomwe imapezeka mu nyemba, mphodza, ndi soya
• lactose kuchokera kuzakudya za mkaka
• mapulogalamu kuchokera ku shuga wakumwa ngati sorbitol ndi zipatso monga mapichesi ndi plamu

Kuwerenga zolemba za chakudya mosamala ndikupewa zowonjezera izi kungakuthandizeni kuti muchepetse mwayi wokumana ndi zizindikilo zam'mimba zokhudzana ndi IBS.

Zitsanzo za zakudya zokoma za IBS, zochepa za FODMAP ndi izi:

• zipatso, kuphatikizapo nthochi, mabulosi abulu, mphesa, malalanje, nanazi, ndi strawberries
• mkaka wopanda lactose
• mapuloteni owonda, kuphatikiza nkhuku, mazira, nsomba, ndi nkhuku
• masamba, kuphatikizapo kaloti, nkhaka, nyemba zobiriwira, letesi, kale, mbatata, sikwashi, ndi tomato
• zotsekemera, kuphatikizapo shuga wofiirira, shuga wa nzimbe, ndi madzi a mapulo

Omwe ali ndi chakudya chochepa cha FODMAP amatha kuchotsa zakudya zina zapamwamba za FODMAP ndikuwonjezeranso pang'onopang'ono kuti adziwe zakudya zomwe zitha kudyedwa bwino.

Mapeto

Kuchepetsa thupi kapena kupindula kungakhale zotsatira za IBS. Komabe, pali njira zopangira zakudya zomwe zingakuthandizeni kuchepetsa zizindikilo zanu ndikukhala ndi thanzi labwino.

Ngati njira yodyera siyikuthandizani zizindikilo zanu, lankhulani ndi dokotala wanu pazomwe zingayambitse kulemera kwanu kapena phindu lanu.