Iyo Yakanakisisa IBS-Inonakidza Sources yeSuble Fiber

Iwe hausi ini kuti ndikuudze iwe kuti kudya mizhinji yezvokudya zvakakosha zvakanaka kune utano hwako. Kana iwe une IBS unogona kunge wakangwarira fiber nokuti wawana munguva yakapfuura kuti kudya zvakanyanya fibre zvokudya kwaita kuti zviratidzo zvako zviwedzere. Zvisinei, zvichida dambudziko rakanga risati riri fiber pachayo, asi pane rudzi rwe fiber iwe waidya. Zvinokwanisikawo kuti yakakura fiber yezvokudya iyo yakanga yakaoma kune iwe yaiva nemakhahydrates anozivikanwa seFODMAPs , mahydrohydrates anogona kukuvadza zviratidzo.

Zvose hazvina kurasikirwa! Kune zvakawanda zvepamusoro fibreti yezvokudya zvinogona kuva IBS-yakabatana. Muchikamu chayo chekupedzisira chemashoko ekurapa kweBIV , kubva pakutsvakurudza kwakazara kwekutsvakurudza, American College of Gastroenterology inogumisa kuti kusungunuka fiber kunogona kubatsira KUBS. Vanopedzisawo kuti insoluble fiber inogona kuita zviratidzo zveBS zvakanyanya kuipa - izvi zvinogona kukonzera matambudziko awakave nawo munguva yakapfuura ne fiber.

Izvo zvinobatsira zvekusvibiswa fiber zvinopfuura kweBS. Simba rakasvibiswa rave richibatanidzwa nekuderedza cholesterol, kuderedza kuwanda kwehutano hwehutano nehutachiona hwemoyo, nekusimudzira shuga yeropa.

Zvisinei, haasi yose yakasvibiswa zvakanyanya kudya ibS-yakanaka. Zvizhinji zvepamusoro-fiber zvokudya zvinewo mazinga akareba eFODMAPs. Nokudaro, mune iyi slideji, kutariswa kwakanyanya kwakatorwa kuti kusimbise zvokudya zvinenge zvakanyanyisa mumasukirwe asi zvakaderera muFODMAPs. Chero chipi nechipi chikafu chine asterisk iri pedo navo chingada kudyiwa muzvikamu zviduku kana iwe uchiziva kuti unoita zvekushanda kune zvakadzama zveFODMAP foods.

Nokuda kwako, ndave ndakatarisa zvokudya zvinyorwa muchidimbu. Iwe uchaita mararamiro ako uye hutano huri nani kufadza izvi zvekudya kune yako yevhiki yekutengesa mazita.

1 -

Kutaurira *

Kana iwe usati uine avocados , rega ndikukurudzire kuti uedze ivo kanopfuura kamwe. Handina kumbovatarisira kusvikira ndava kuwedzera kune veS smoothies - zvino ndavaida! Sei uchifanira kudzidza kuda mapavo? Zvinyorwa ndezvimwe miti yakakura-yakabva puroteni, mafuta ane utano, mavitamini uye hongu, inogadzirisa fiber.

Nzira yekuwana sei avocados? Wedzera zvidimbu kumashizha ako, sezvishandise sekupararira pane sandwiches, kana kuita sezvandiri kuita uye kuwedzera kune smoothies.

Kuwanda kweikudya? 1 / 8th yeavocado yose inonzi yakaderera muFODMAPs. Kana iwe usingafungi nehuwandu hweFODMAP sorbitol, unogona kukwanisa kudya zvikamu zvikurusa usina zviratidzo zvekudya. Iwe unogona kusunungura zvakasara zvewacado muchikamu chemazana iwe unoziva kuti unogona kuzvitsungirira.

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Bananas

Pane zvakawanda zvokuda pamusoro pebhanana. Iyo inowanika nyore, inotakura, uye yakaderera muFODMAPs. Vanoita huru mukati-pakati pekudya. Kufanana nevanacados, vanogona kuwedzerwa kune smoothies, uye kana pavanotanga kuibva, vanogona kuvhenekerwa nekusangana smoothies.

Kana IBS yako ichiita zvakashata kusvika pane zvaunotya kudya chero chinhu, mabhanana ndiwo akasarudzwa zvikuru.

3 -

Blueberries

Blueberries inogona kuwedzerwa kune mangwanani enyu oatmeal, smoothies uye salads. Kufanana nemabhanana, vanoita mukati-pakati pekudya. Mafuta e-blueberries zvakarewo chisarudzo chakanaka apo uri kuedza kurwisa kwakaipa kweBS kuti ugare pasi.

Zvakakosha kuziva kuti pane kunetseka pamusoro pehuwandu hwezvipembenene zvinokonzerwa nekukura kweblueberries. Nokudaro, mabharukiti ndeimwe yezvokudya izvo zvaunofanirwa kufunga kuti zvinotenga chete kana zvakakurira. Vakasvibirira muviri zvakasimwa bhurubheri inosarudzo yakanakisisa sezvavanenge vanyoro nenguva panguva yepamusoro yakasvibira uye saka vane chiyero chakawandisa chemunyanzvi.

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Broccoli

Broccoli imwe yezvokudya izvo zvinowanzotarisa kune avo "zvakanakisisa zvezvokudya zvepamusoro" mazita - uye nechikonzero chakanaka - sezvo ichizadzwa nemiti yakawanda yezvakanaka pamwe chete neyo fiber yakasanganiswa.

Iwe unogona kuwana kuti chirwere chako chekudya chinosarudza broccoli yako kuti igadzirwe kusingapesana nokuidya yakasvibiswa. Steccoed Steamed inogona kuva chikafu chekuchengetedza pane yako runyora kwemazuva ayo mimba yako inoda iwe kuti uchenjere.

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Brussels Anomera *

Vanhu vazhinji vakasarudza kudzivisa maBrussels anovhunduka nokuti vanotya kuti zviduku zvishoma izvi zvinovaka muviri zvichavaita gassy. Zvinofadza kuti vaFODMAP vatsvakurudzo vakaona kuti mune zvishoma, mbeu dzeBrussels dzakaderera zvakakwana mumaFODMAP kuti iwe unogona kubatsirwa kubva kune fiber yakanyunguduka usinganetseki nezviratidzo zvisingadiwi. Edza kuchengetedza chikamu chako kusvika pa2 kusvika ku5 chinomera.

Chimwe chikonzero nei vanhu vachida kudzivisa kuBrussels kunokonzerwa nekuda kwekunaka kwavo. Vanhu ava zvakajeka kuti havana kumbodya tsvina yeBrussels yakakangwa mumafuta emuorivhi. Edzai-tenda ini, haungasuruvara.

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Karoti

Sezvaunowedzera zvimwe zvokudya zvakasvibiswa pakudya kwako, uchaona kuti uri kudya mavara ose ehota! Iwe unogona kunzwa wakanaka uchiziva kuti uri kuwedzera hutano hwako paunodya michero yakajeka uye miriwo, semuvara woga woga unomiririra zvakasiyana-siyana zvezvipembenene, zvinomera zvinowanikwa nehutano hunoshamisa-hunosimbisa unhu.

Makaroti anoita zvakanaka "orange" kuwedzera kune kudya kwako nguva dzose. Zvakafanana ne broccoli, unogona kuwana kuti muviri wako unofarira kuti unodya uchibika.

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Chickpeas *

Chickpeas, inozivikanwawo sevhaniji yegarbanzo, ine jam-yakazara nemuviri, kusanganisira fiber yakasvibiswa, uye inowanzobva puroteni yakasimwa. Kunyange zvazvo mhando dzakawanda dzakakwirira muFODMAPs, chickpeas inogona kunakidzwa pane zvakaderera-FODMAP kudya kana yakakonzerwa, yakanatswa uye isina kukwana 1/4 mukombe chikamu.

Chickpeas inogona kusaswa pamashizha, yakabatanidzwa mu hummus, kana yakakangwa nokuda kwekudya kwakanaka, munchie.

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Birplant

Iwe unogona kungofunga nezvekuropesa sechinhu chinokonzerwa nepuroplant parmigiana - kwete chikafu chandinogona kurumbidza IBS nekuda kwekuti chirapu chinowanzoputirwa muupfu uye yakadzika-yakabikwa. Zvokudya zvakabikwa zvinogona kuwanikwa munenge imwe neimwe yeBS inotanga mutsara wezvokudya uye nechikonzero chakanaka.

Chinhu chakanaka chakanaka ndechokudzikisa uye kunya mbeu yako. Ndiriwo mudzimu mukuru wemafuta aBatrice Batali wepirplant parmesan, umo inomera yakabikwa uye inobva yaiswa. Iyo inzira inonakidza yekunakidza zvose gooey-ness yeikuplant parm, asi pasina yakashata yakazara-fry mafuta.

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Green Beans

Huchi yegreen ndiyo inotengeswa, nzira iri nyore yekuisa fiber yakanyungudutswa pane ndiro yako yekudya. Iwe unogona kuidya, kuidya, kana kuidya iyo yakasviba kana iwe wakanaka nemiriwo yakasvibirira. Wedzera zvinonhuwira zvaunoda, kana kupinza maharishe nekorotiki kana mafuta emuorivhi kuti uwedzere kupisa.

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Kiwi

Nhau yechokwadi - nguva yekutanga ndakaona kiwi yaiva apo ndakashumirwa imwe yose muresitorendi uye ndakanga ndisinganzwisisi zvokuita nayo. Mutevedzeri haana kungondiratidza kuti ndaizarura sei, asi wakatanga kuidya!

Kiwis haasisiri chibereko chisingaenzaniswi chavaimbova, asi ikozvino chinowanikwa nyore nyore. Kutsvaga nzira ine utano yekugutsa zino rako rakanaka? Slice uzarure kiwi uye ugovha mukati!

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Lentils *

Kungofanana nehukuku, lentiy is legume inogona kunakidzwa pane zvishoma-FODMAP yezvokudya, mukati memiganhu. Iwe uchada kutenga lenti ye makedheni, uasuke zvakanaka uye uzvigadzirire kune 1/2 mukombe inoshumira. Izvi zvichaita kuti iwe unakidzwe ne-fiber inogadzikana uye mapuroteni anobatsira lentiy asinganetseki kuti achagadzirisa chirwere chako chekudya.

Iwe unogona kunakidzwa lentile sechidimbu chekudya kana kuishandisa mumushando unopisa, unopa zvokudya.

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Oatmeal

Oats ndiyo yakanaka inogadzirisa fiber. Zvechokwadi mudziyo unotonhorera we oatmeal unogona kuita kudya kwechingwa, kudya kwemasikati kana kunwa. Chinhu chakanaka pamusoro pe oatmeal ndechekuti inogona kugadzirirwa mberi nekukurumidza uye nyore nyore kudya iwe uri munzira. Pazuva rakaipa reBS, oatmeal inogona kushanda sekudya kwemanheru!

Wedzera mabhanana, blubhebheri, raspberries uye / kana strawberries kune yako oatmeal uye iwe unonyatsoputika dutu paunogunzva fiber.

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Okra

Semunhu weNew Yorker wekuzvarwa, okra inofanana neni se kiwi kamwe. Zvisinei, iyo inowanzo inogadzirisa fiber yakasvibiswa uye yose yakawanda yemamwe mishonga. Iwe unongoda kudzidza zvakawanda nezvekra kune mumwe munhu kunze kwangu!

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Oranges

Kufanana nemabhanana, marangari anowanikwa nyore nyore, anotakura zvikuru uye akaderera muFODMAPs, achiita kuti zvive zvakanyanyisa kusanganiswa fiber - imwe yaunogona kudya kazhinji. Ingova nechokwadi kuti udye chibereko chose kuitira kuti utsi hwako huve mu - jira rerangi rinowanzova nehuwandu hwe fiber huripo huripo.

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Peanuts

Kutsvaka chimwe chinhu chokugutsa manheru iwayo kana manheru usiku munchie unhu? Usatarisa zvinopfuura mapeji! Inotakura uye inonaka, marangi ane zvakawanda zvezvibereko zvakatakurwa mazviri.

Peanut butter inosarudzo yakawanda chero bedzi rudzi rwaunotenga haruna kuwedzera (rakavanzika!) Shuga. Verenga mavara zvakanyatsonaka!

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Mbatata neChangu

Iwe unofanirwa kunge uri kudya ganda remazambhuta kuitira kuti uwane zvakanyanya kubva kune fiber yakanyungudutswa iyo mbatata inofanira kupa. Nokudaro, maFrance anonyanya kuverenga!

Mbatata inogona kubikwa kana kubikwa nehombodo dzavo. Mbatata inogadzira imwe doro inonyaradza kuwedzera kune yako yezvokudya zvinodyiwa apo IBS yako iri pane yakaipisisa.

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Raspberries

Kungofanana nemabhururi, zviyo zvakasikwa zvakasikwa zvinogona kuva nezvikwiriso zvakakwirira zvezvipembenene. Saka, tsvaka ma berries akakura. Sezvakaita mabhuruu, mazai echando mazai anokwanisa kuwanikwa mumashambagitari akawanda.

Farira raspberries yako sehove, uisase paoatmeal yako, kana kuwedzera kune yako smoothies.

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Sunflower Seeds

Kungofanana nemanhenga, mbeu dzezuva rinoita chikafu chikuru chinotakura. Iwe unogonawo kuvasasa pamiti yakagadzirwa, mbatata yakasviba, kana saladi, kune dzimwe dzakanaka, zvinonaka zvinotapira nechinge chakawedzerwa kubatsirwa kwekusungira fiber.

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Strawberries

Sezvakaita blubhobheri uye raspberries, strawberries ari pasi muFODMAP uye naizvozvo ndeye chibereko cheBS-friendly. Kufanana nemamwe mawaniro ayo, mishonga inouraya inoshushikana-chaizvoizvo, sitirobheni inoratidzika kwazvo pamusoro pe "Dirty Dozen". Edza kuzvitenga izvo zvakakura zvakakura kana zvichibvira.

Strawberries inogona kunakidzwa nechingwa chega chega, uye ndiro yazvo yakatswa inoita kudya kunonaka, kunovaka muviri. Frozen organic strawberries inonaka mu smoothies.

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Summer Squash

Chikwata chemazhizha chakaisvonaka, chakasanganiswa fiber tsvina, kuwedzera pakudya kwako vhiki imwe neimwe. Inogona kugoverwa, yakabikwa kana yakaiswa. Ndinonyanya kufarira kukweta squashi yezhizha sechinhu chinokonzera kudya kunonaka, kufara kwemazamu fritattas.

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Mbambaira

Nyorera mbatari imwe nzira yekugutsa zino rako rinotapira paunobatsirwa kubva kune fiber inogadziriswa uye zvimwe zvinonakisa zvinoshamisa. Ingozviisa kune 1/2 mukombe inoshumira kana iwe uchiita zvekare kune FODMAP mannitol. Uye iva nechokwadi chekudya ganda!

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Turnips

Gore rangu rokutanga semunda wekurima, ndakakanda mune imwe mbeu ye turnip sekuedza kuwira mbeu. Vakakura sechiroro-asi ini ndakagumburwa sokuti chii chandingaita navo sevayipips yakanga isiri zvokudya zvandakakurira kudya.

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Walnuts

Walnuts ndeimwe yandinonyanya kuda "superfoods". Ndine chokwadi chekuti nguva dzose ndichengetedze nzvimbo yangu yakawanda yakazara nematunhu ane simba rekudya. Izvo zvinotakura, zvinogutsa zvandinoda zvemasikati masikati, uye vanonwisa zvakakosha mumashizha. Usanetseka kuti vangave vakakora, vane mhando dzakanaka dzemafuta dzinogona kushanda kuti dzikubatsire kuderedza uremu.

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Zucchini

Kufanana nemukoma wake ane mavara machena, mashizha echhizha, zucchini yakanaka yakanaka-FODMAP inogadzirisa fiber. Nemhaka yokuti zukini zviri nyore kwazvo kukura, vapeji vanogadzira vakagadzika pamusoro pekudzokera shure vachiuya ne gazillion nzira dzekubika. Iva nemafaro ekufambisa akakomberedza kuti utore mapeji anokufadza iwe uye unofara zvakare kuedza mucheki yako!

_Sources:

_{"MAFUMA 48 NOKUDZIDZWA NEZVINHU ZVINOKUDZIDZA" Dhigirii reMafambisirwo Enyika Akawana September 17, 2015.}

_{"Zvokudya Zvinyorwa zveSubble Fiber" Dietitians eCanada Website}

_{Ford, A., etal. " American College of Gastroenterology Monograph paKutonga kweIriritable Bowel Syndrome uye Chronic Idiopathic Constipation " American Journal of Gastroenterology 2014 109: S2-S26.}

_{Gibson, P. & Shepherd, S. "Zviratidzo zvakarongwa zvine chokuita nehutano hwehutano hwezviratidzo zvemimba: FODMAP nzira" Journal of Gastroenterology uye Hepatology 2010 25: 252-258.}

_{Monash University Low FODMAP Diet Ap}

_{"Soluble Fiber" University of Virginia Website}