Paunenge uine IBS , zvichida wakaverenga zvakawanda pamusoro pezvokudya zvekudya uye izvo zvikafu zvekudzivisa . Ikoko hakusi kunyatsotarisirwa kunopiwa pamusoro pezvinofanira kunwa.
Zvisinei, zvimwe zvinwiwa zvinogona kunge zvine zvimwe zvekudya zvinogona kuisa zviratidzo zveBS . Tsvaga mikana yako yakanakisisa yekudzikisa nyota yako kana kugovera kunwa neshamwari pasina kutya kwekuwedzera hutsika yako.
Zvinhu Zvakanakisisa Zvokunwa Kana Uine IBS
Paunenge uine IBS , zvichida wakaverenga zvakawanda pamusoro pezvokudya zvekudya uye izvo zvikafu zvekudzivisa . Ikoko hakusi kunyatsotarisirwa kunopiwa pamusoro pezvinofanira kunwa.
Zvisinei, zvimwe zvinwiwa zvinogona kunge zvine zvimwe zvekudya zvinogona kuisa zviratidzo zveBS . Tsvaga mikana yako yakanakisisa yekudzikisa nyota yako kana kugovera kunwa neshamwari pasina kutya kwekuwedzera hutsika yako.
Soft Drinks
Zvinosuruvarisa, sodas dzakawanda haisi chakanaka chikuru nokuti ivo vane carbonated, vachikuisa pangozi yekuwedzerwa gassiness . Kunyange zvazvo kutsika soda kunogona kuva dambudziko kana uchida kunwa soda, unogona kunge uchiita utano hwako hune hupenyu munguva refu kana ukagara kure nesoda. Nguva dzose soda ine yakanyanya kwazvo mazinga e shuga, ayo ave akabatanidzwa nekuwedzeredza, chirwere cheshuga uye chirwere chemwoyo. Zvokudya zvekudya zvinodarowo zvakabatanidzwa nehupfumi, uye zvichida zvakanakisisa kudzivisa zvinotapira zvinokonzera kana iwe une chirwere chinokonzera kudya.
Non-Soda Options
Iced tea ndiyo yakasarudzwa. Inzwa wakasununguka kushandisa dema, michero kana machena, kana imwe yemateu emasera akanaka kuna IBS . Iwe unogona kuchengetedza chirongo chemiti yakagadzirwa neimba mufiriji yako. Kana iwe uchidya kunze, bvunza tee inenge isina kunyorera iced. Muzviitiko zvose izvi, iwe unogona kuwedzera shoma shoma (kwete yezvinotapira zvemuviri), sezvo kuwanda kwakanyanya hakufaniri kukonzera zviratidzo zvisingadiwi.
Cranberry juice ndiyo yega yega yemuchero yemuchero yakaratidzwa kuva yakaderera muFODMAPs, iyo mahydrohydrates anokonzerwa nekunopa zviratidzo zveBS. Iwe unogona kuedza kuisanganisa nekiki duku kechikwata kuti uite kuti iwedzere kufara kana uchigona kubata carbonation.
Milk Alternatives
Vanhu vazhinji vane IBS vane lactose isingavhiringidzi . Kunyange kana iwe usina kuzvizivisa iwe saizvozvowo, lactose inoonekwa seimwe yeFODMAPs. Nokudaro zvingave zvakanaka kuti uedze dzimwe nzira mune zvekudya zvako, smoothies kana kupi zvako kwaunofarira mukaka.
Heino zvakasarudzwa zvako:
- Umucheka usina chakatisi
- Kokonati mukaka (1/2 mukombe muganhu)
- Rice rimisi
- Amanda omuamanda (zvishoma)
Chizi cheSoy hachisi chisarudzo sezvo chakawanikwa chave chakakwirira muFODMAPs.
Best Hot Drinks
Iwe une zvakawanda zvokusarudza kubva pazvinouya kune zvinopisa zvinotyisa:
- Coffee
- Espresso
- Hot chocolate
Cherechedza: Zvingava zvakanakisisa kuzvipedza kunwa imwechete pazuva kuti uderedze njodzi yekudya zvakawanda FODMAP panguva imwe. Uyewo, teerera pane zvauri kuwedzera kune kunwa kwako. Sezvakakurukurwa mune slide yapfuura, iwe unenge uri nani kudzivisa mukaka wenguva dzose uye kushandisa imwe yemakambani akambotaurwa pamusoro pemukaka.
Iko inopisa ndeyeimwe nzira huru. Dema, ruvara uye ruvara teji inofungidzirwa kuva yakaderera muFODMAPs. Sarudza cheaffeinated teyi kana iwe ukawana kuti caffeine inogumbura iwe.
Mishonga yemishonga inopa zvimwe zvinobatsira zvinoderedza:
- Peppermint ndicho chisarudzo chinokunda neantispasmodic (anti-pain!).
- Anise uye fennel teas dzakanaka kune ani naani ane IBS-C , asi kwete kune mumwe munhu ari pasi-FODMAP kudya .
- Chamomile yakanaka uye inozorodza, asiwo haina kukodzera kune mumwe munhu ari pasi-FODMAP kudya.
Best Drink Drinks
Kunyangwe doro rinogona kunge rinogumbura kudya , IBS haireve kuti iwe haugoni kuva nehotera. Vongai vatsvakurudzi veMonash University muAustralia avo vakaedza mweya yakasiyana-siyana yeFODMAP yehupenyu hwavo, iwe unogona kukwanisa kunakidzwa neimwe yezvinotevera zvinwiwa:
- Bheri
- Gin
- Vodka
- Whisky
- Waini (tsvuku, yakachena kana inopenya)
Cherechedza: Zvipire iwe pachako kupfuura makumi maviri pazuva. Usavhenganisa zvinwiwa zvako ne-high-FODMAP zvinwiwa zvezvibereko. Cranberry inoita seyoyo yoga-FODMAP sarudzo. Iwe unogona kusanganisa zvinwiwa zvako neklabhu soda kana iwe unogona kutsungirira carbonation.
Yeuka, usanwa uye utyaire!
Probiotic Inwa
Zvimwiwa zvinoshandiswa zvakanakisisa zveBS nokuti dzinobatsira kuvandudza maitiro ako emvura mabhakitiriya, izvo zvichange zvichinyatsobatsira kubatsira kuderedza zviratidzo zvako. Izvi zvakagadzirirwa nenzira yakadai kuti ine mhando dzakasiyana dzemishonga inonzi probiotics , mabhakitiriya ane ushamwari akanaka kune utano hwakanaka.
Kombucha isai yakabikwa. Paunosarudza kombucha, verenga chirairo uye edza kusarudza imwe isina kunyanya shuga yakagadzirwa. Kombucha ine chinyorwa chekudhakwa.
Kefir isu mukaka waviriswa. Iyo yekuvirisa inotora akawanda yeavose uye saka inofanira kunge yakanaka kune munhu ane lactose asingatendi. Zvisinei, pane zvisarudzo zvekuisa marisi, zvakadai sa soy uye kokonati kefirs.
Ikozvino pane zvakawanda zveku yoguti zvinoshandiswa zvinowanikwawo zvakare. Ingova nechokwadi chekuverenga mavara kuitira kuti usapinda mune zvizhinji zvehuga zvinowedzerwa. Iwe uchafanirwawo kutarisa kuti uve nechokwadi chekuti yogurt inodha haina mhando dzakakwirira-FODMAP .
Green Smoothies
Green smoothies ndiwo mabhodhoro ekudhakwa anosanganisira kusanganiswa kwemiriwo, michero, nezvimwe zvinokonzera utano. Kuti uite smoothie yeguru, iwe unoda blender ane simba rakakwana zvokuti unomira miriwo miriwo mashizha muhutano husinganzwisisiki. Unogona kuwana zviri nyore kuenzanisa miriwo ine mvura yako kutanga usati wawedzera zvimwe zvigadzirwa.
Kuti uite smoothie yebhuruu isingazoiti kuti IBS yako iwedzere, tanga nekusarudza pasi-FODMAP nemichero nemichero. Sipinachi ishuvhuni yakanaka yakaita kuti iwe utange. Bhanana inowedzera kutapira kwakanaka, asi majiki (kwete macheri machiri-FODMAP) anowedzera zvimwe zvipembenene zvikuru.
Iwe unogona kuwedzera mune imwe nut butter, kokonati mafuta uye / kana hafu yewacado kune mamwe mararamiro anopesana nezvirwere. Chimwe chiwedzere chakanaka ndeimwe mbeu dzechia uye / kana kuti pasi zvakagadzirwa, izvo zvose zvingave zvekubatsira IBS.
Zvakanakisisa zvamunoshandisa smoothie yenyu mvura zvinosanganisira:
- Amanda omuamanda (zvishoma)
- Kokoti mukaka (kurega 1/2 kapu)
- Koconti mvura (3 oz. Muganhu)
- Kefir
- Umucheka usina chakatisi
- Rice rimisi
- Mvura
Green Juices
Maji egorosi anogadzirwa ne juicer, mishonga inoputira mvura kubva kune michero nemiriwo, ichisiya akawanda emaspita kumashure. Inoretically, majeji ehozha anogona kubatsira zvikuru kuBS sezvo semichina ichibvisa zvakaoma-ku-digest isina fiber.
Mukuwedzera, juicing inokupa mararamiro ehutano hwekukurumidza kuputika kwepirtonutrients uye IBS-friendlylier fubble fiber. Paunenge uri juisi, uri kubatsirwa kubva pakuti iwe unogona kunwa michero yako nemiriwo zvakakurumidza, uye zvakakura, kupfuura iwe unogona kuzvidya!
Kana ukasarudza kuedza juicing, unogona kutanga kutanga nekusarudza michero yeFODMAP shoma uye miviri.
Mvura: Inonaka Yakanakisisa Kwavose!
Mvura ndiyo nguva dzose yakasarudzwa. Sero yese iri mumuviri wako inoda mvura kuti iite zvakanaka. Vanhu vazhinji vanofambisa kufamba-famba zvishoma zvakare kunyura mvura, saka iva nechokwadi chokuti unwe mvura yakawanda zuva rese!
Mvura inokosha kuti inakire kugadzika. Mvura inobatsira purogiramu yako kubvarura, kunwa, uye kuendesa zvokudya pamwe chete panguva iyo yose yekugadzira.
Kunwa mvura yakakwana kunokosha zvikuru kana iwe uchitambura kubva kune chiremera chisingaperi kana chirwere. Mvura inofanirwa kuchengetedza chigaro chakanyorova zvakakwana kuti zvive nyore kufamba. Kana iwe usinganwi mvura yakakwana, iwe unomhanyira mungozi yemvura yakanyanyisa ichibviswa kubva muzvigaro zvako, zvichiita kuti utambudze-ku-kudarika zvigaro zvakasimba .
Kune rumwe rutivi rwemagetsi, kana uine chirwere chisingaperi, mvura yakawanda inodzingwa mumakumbo ako, zvichiita kuti uwedzere kupera simba kwemuviri wako wose.
Heano mamwe mazano ekupinda mumvura yako sezvaunoenda zuva rako:
- Tora nguva yakareba yekunwa kirasi yako nguva dzose iwe uchizadza iyo uye wozadzazve girasi kumusoro.
- Zvichengetere iwe kune girazi rakanaka kana bhodha yekushambadzira yeBPA-isina.
- Nguva dzose uine mvura newe apo iwe uri kutyaira motokari yako.
- Wedzerai juice shomanana emuroti kumvura yako kuitira kuti iwedzere kufadza uye kubatsira kubatsiridza kudya.
> Sources:
> Gibson, P. & Shepherd, S. "Zviratidzo-zvakagadziriswa zvekudya zvekushanda kwezviratidzo zvinoshanda: FODMAP nzira" Journal of Gastroenterology uye Hepatology 2010 25: 252-258.
> Monash University Low FODMAP Diet App. Monash University. http://www.med.monash.edu/cecs/gastro/fodmap/iphone-app.html.