Kana uine IBS , chinhu chekupedzisira chaunoda kuita ndechekudya chimwe chinhu chichaita kuti zvirwere zvako zviwedzere. Mamwe marudzi ezvokudya ane mukurumbira wekuti IBS inotanga kudya zvekuda kwechiitiko chavangave nacho pane chirwere chako chekudya .
Asi munhu wose ane IBS anopindura kudya zvakasiyana. Nokudaro, unogona kuwana kuti iwe unogona kutsungirira zvokudya zvinonzi verboten kune shamwari yako iyo ine IBS.
Chete kuburikidza nokuchengeta diary iri nyore kudya , kutevera zvaunodya uye manzwiro aunoita, ungava nechokwadi here kuti chimwe chikafu chinokubatsira zviratidzo zvako zvekudya. Iwe uchazofanirawo kushingaira pakuverenga mavara kune zvose zvaunoisa mumuromo mako, kusanganisira zvinowedzera uye zvinodarika mishonga.
Zvakakosha kuyeuka kuti zvimwe zvimwe zvinhu, zvakadai sekugumburwa mupfungwa kana kungodya kudya kukuru kwakanyanya, zvinogonawo kutamba basa mukugumburwa kwako kwekudya.
Kuti ikubatsire mukugadzirisa kwekutsvaga kwako, ngatitarise zvimwe zvezvikanganiso zvakanyanya.
Greasy Food
Zvokudya zvine mafuta akawanda zvinogona kuwedzera kuwedzera simba remukumbo kunokonzerwa nemuviri wega wega gastrocolic reflex . Kana uine chirwere chekudya chinokanganisa, unofanirwa kudzivisa kudya mafuta uye zvokudya zvakabikwa. Semuyenzaniso:
- Pizza
- Sausage
- Machipisi
- Fried chikafu kana hove
- Zvokudya zvine mafuta akaremara kana akaoma
- Steaks neBurggers: Vanhu vakawanda vane IBS vanoona zviratidzo zvavo zvinogadziriswa nenyama tsvuku.
Izvi hazvirevi kurega mafuta zvachose. Zvokudya zvine mafuta ane utano, zvakadai sehove uye nutswe zvinogona kuva zvakakosha zvekudya uye kudya kwehutano.
Dairy Products
Nhamba huru yevanhu inotambura nemamiriro ezvinhu anonzi lactose kusagadzikana , umo miviri yavo isingakwanisi kugadzira lactose, shuga inowanikwa mune zvigadzirwa zvemiti. Kusagadzikana kwechikase kunogona kutungamirira kuzviratidzo zvekudya zvinokonzera kubvongodza, kuputika uye kubuda . Zvigadzirwa zvekudya zvakajairika zvinosanganisira:
- Misi
- Cheese
- Ayizi kirimu
Iwe unogona kuwana kuti unogona kufara dzimwe cheeses dzinenge dzakadzika masikati ectose zvakadai seBrie, Camembert, mozzarella, neParmesan, pamwe chete nemishonga yemukaka isina maharose.
Gorosi
Kunyange zvazvo kudya kwakakura mu fiber kunokosha kwehutano hwehutano, humwe hutano hwepamusoro hunove hwakaoma. Kune vanhu vane chirwere chechiliac , kuisa puroteni inonzi gluten inowanikwa mune imwe mbeu yose (gorosi, rye, nebhari) inokonzera kuti muviri wechirwere chemuviri hurwise utumbo hudiki pamwe nemugumisiro wezvinetso zvehutano zvakakomba.
Kunyangwe iwe usina chirwere chechiliac, unogona kuona kuti unonetseka kudya zvokudya zvakagadzirwa ne-gluten-ine zvese zviyo, nokuti zvine fructans, rudzi rweFODMAPs .
Zvinosuruvarisa, zvokudya zvine gluten zvinosanganisira zvinhu zvakakurumbira zvakadai sa pasta, chingwa, uye zvinhu zvakabikwa. Nenzira yakanaka, ikozvino zviri nyore zvikuru kuwana mikana isina guten .
High-FODMAP Zvibereko
Vatsvakurudzi paYunivhesiti yeMonash muAustralia vakanyatsoongorora zvibereko zvakasiyana-siyana zvehupenyu hwavo hweFODMAP . Idzi idzi dzakakonzerwa nemakhahydratiti akavharidzirwa akadai sefructose muzvibereko izvo vamwe vanhu vane dambudziko rokuwana. Zvokudya zvakakwirira mumaFODMAP zvinogona kuva zvinetso kune vanhu vane IBS nekuda kwekuviriswa kwavo uye osmotic migumisiro. Zvibereko zvinotevera zvakawanikwa kuti zvakakwirira muFODMAPs:
- Apples
- Apricots
- Blackberries
- Cherries
- Grapefruit
- Mango
- Pears
- Nectarines
- Peaches
- Plums uye prunes
- Mapomegranati
- Watermelon
Nenzira yakanaka, pane zvimwe zvibereko pane zvakaderera zveFODMAP foods .
Uyewo, vanhu vazhinji vane IBS vanotaura kuti vane dambudziko rine michero yakajeka. Kubika michero kunogona kuita kuti zvive nyore kuti system yako iite.
High-FODMAP Miti
Kufanana nemichero, miriwo inokosha chikamu chekudya kwakanaka. Zvisinei, mimwe miriwo inowanikwawo muFODMAP uye saka inogona kuwedzera zviratidzo zvako zveBS:
- Artichokes
- Asparagus
- Kuchengetedza
- Beet
- Brussels inomera
- Koliflower
- Celery
- Garlic
- Leeks
- Mushroom
- Okra
- Anyanisi
- Peas
- Zvipfeko (mutsvuku)
- Shallots
- Snow peas
- Sugar snap peas
Usarega miriwo zvachose! Miti yakakosha kuhutano hwako hwose uye hutano hwegomba rako .
Kufanana nemichero, mimwe miriwo inogona kuva yakaoma kuregerera kana ichingwa yakasvibirira. Unogona kuwana kuti iwe unogona kubata mishonga zviri nani kana yakagadzirwa kana yakagadzirwa.
Nenyuchi uye Mheto
Iwe wakangodaro wakadzidza nenzira yakaoma iyo mbesa uye IBS haitamba zvakanaka pamwe chete. Izvi ndezvokuti mbesa nemafuta zvine ma carbohydrates asina kunyanya kudyiwa uye saka anowanikwa kugadzirisa mabhakitiriya ekuvirisa, izvo zvinogadzirwa nemukati gumbo. Izvi zvinosanganisira zvinotevera:
- Baked bean
- Mazai ane maziso matsvuku
- Butter bean
- Chickpeas
- Lentils
- Ipiyo mahairi
- Lima nyemba
- Soybeans
- Split peas
Kana iwe uri wezvirimwa, unogona kuona kuti zvakaoma kusangana nemapuroteni ako unoshaiwa usingadyi mbesa zvakakwana uye maruva. Iwe unogona kuwana kuti iwe unogona kubvumira zviduku zvidhinha zvekakini kana chickpeas kana dzakagadzirwa zvakanaka.
Zvokudya Zvakasviba
Kuongorora kunonakidza kunoratidza kuti zvokudya zvinonaka zvinogona kuita kuti kurwadziwa kwepamuviri kuonekwe muBS. Chidzidzo chacho chakawana uchapupu hwokuti varwere veBS vane huwandu huzhinji hwehutachiona hwehutano hunopinda nehuturu kune chinhu chiri mukati pekipiki. Chili peppers inowanzobatanidzwa mune zvezvokudya zvinonaka zvinotadza muromo wako.
Artificial Sweeteners
Zvokudya zvinotapira, zvinowanzoguma kune "-ol", zvinowanikwa mune zvakawanda zvekushuga uye kudya kwezvokudya, kazhinji hazvibvumirwi, izvo zvinoita kuti zviratidzo zvegesi uye kubhururuka . Iva nechokwadi chekuverenga mavara emiti inotevera inofungisisa:
- Shuga-isina gum
- Shuga inotsiva mapepa emakiti
- Shuga-isina ice cream
Vakagadzikana vanogona kunge vakanyatsotenderwa kunosanganisira gorofu shuga, maple syrup, uye stevia.
Soda
Kunyangwe iwe unogona kuda soda yako, zvingasakuda iwe. Soda is carbonated iyo inogona kukonzera matambudziko nemukumbo gasi uye kubhururuka. Iyo yakawanda yehuga inogara sodha inogona kuwedzera pakusawirirana mumatenda ako emagetsi, zvichiita kuti uwedzere gasi.
Soda soda haisi nani sezvo maronda ako angashushikana nevanotapira. Mvura, teyi yekai, kana mvura yakasvibiswa yerranberry ndiyo nzira dzakanakisisa.
Doro
Usakanganwa zvauri kunwa kana uchitsvaga zvinokonzera IBS. Doro rine ruremekedzo rurefu seGI inogumbura. Rum, kunyanya, yakakwirira muFODMAPs, sezvakawanda nevasanganisi.
Izvi hazvirevi kuti iwe haugoni kunakidzwa nekunwa nguva nenguva. Zvichida yako yakachengeteka kubheti ndeyokunamatira kune zvishoma zvewaini tsvuku.
Kafi uye Mamwe Manwa neCaffeine
Zvinogona kuva zvakaoma kurarama pasina mukombe wako wekuswa wekofi. Asi caffeine inozivikanwa kuva ibs inotangira vamwe vanhu. Kana iwe unowanzove ne caffeine, iwe unogona kunge une cheffeine kubviswa kwemazuva mashomanana ekutanga. Asi iwe unogona kuedza kuibvisa kuti uone kana zviratidzo zvako zveBS zviri nani.
Big Meals
Haisi izvo chete zvaunodya, asiwo zvakadini. Kudzivisa kudya kukuru kunogona kuva chikamu chenyu urongwa hwekubvisa zvinokonzera. Girai kana kuti mune zviduku zvishoma panzvimbo.
In-Deep Depth Information on Trigger Foods
Zviratidzo zvako uye urongwa hweBS zvinogona kukonzerwa kana kununurwa nemhando dzakasiyana dzezvokudya.
- Gesi : Onai zvakanakisisa zvokudya kuti uchengetedze gasi uye zvinotyisa zvekudya .
- Dhairrhea : Zvokudya zvekudya kana iwe uine chirwere uye zvokudya kuti urege kudzivirira .
- Kuvimbiswa : Dzidza chii chaunofanira kudya apo iwe wakagadziriswa uye zvekudya kuti udzivirire paunenge wakavharwa .
Shoko Rinobva
Kurarama neBS kunogona kureva kuchinja kukuru pane zvaunodya uye zvaunowana iwe unofanira kuzvidzivisa. Kana iwe unogona kuderedza kudya kwekutora mukudya kwako, kunogona kubatsira kubvisa zvimwe zvezviratidzo zvako uye kudzivisa kubatwa kweBS. Asi kudya kudya kwakanyanyisa kunokoshawo kune utano hwako hwose. Usabvisa zvikamu zvose zvezvokudya, zvakadai semiriwo. Tsvaga iyo inoshanda zvakakunakira iwe kuitira kuti ugone kuvimbisa kudya kwakakwana.
> Sources:
> Akbar A, Yiangou Y, Facer P, Walters J, Anand P, Ghosh S. "Kuwedzerwa kwemapapuicinicin receptor TRPV1-kuratidza mafungiro ane simba mukati mehutano hwemvere uye kusangana kwavo nemarwadzo emimba" Gut 2008 57: 923-929.
> Kudya, Kudya uye Kudya kwe Irritable Bowel Syndrome. National Institute for Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/irritable-bowel-syndrome/eating-diet-nutrition.
> Gibson P, Shepherd S. "Evidence-based dietary management of functional gestrointestinal symptoms: The approach FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.
> Whorwell P. "Dietary Aspects of Irritable Bowel Syndrome (IBS)" Digestive Health Matters 2007 16: 6-7.