Kokoni Inobatsira Here Kana Kuti Inokuvadza IBS?

Majeko akave ari nguva yekudya kwevanhu vanogara munzvimbo dzinotyisa uye ikozvino vava chinhu chinopisa chekudya. Izvi zvinokonzerwa nemafungiro ehutano anopiwa nekodonti mumarudzi ayo akawanda. Vanhu iye zvino vari kudya chikonikiti pachavo, uyewo kuchengetedza makikiti avo nekodonti mafuta, mukaka, nemvura.

Kana uine IBS, unganetseka pamusoro pezvokudya izvo zvishoma zvisiri zvekare pane zvekudya zvawakakurira. Tarisa kuti michina yekoncoti ingave yakakosha kuwedzera kune yako yeBS diet, uye izvo zvipi zvaunofanirwa kuzvidzivirira.

Shredded Koconti uye IBS

Yakasvava, yakagadzirwa nekoncoti yakawanda inowedzerwa kune zvinhu zvakabikwa, mapundu uye zvimwe zvinotapira kuti zvivape ruvara rwakasiyana rwekodonati. Vanhu vanoita sevanoda kutora kokonati kana kuvenga. Kana iwe uri kokonati anodikanwa, verenga kuti uone kana zvakanaka kuti ufare nekodonti yakazara nguva dzose.

Health Benefits

Shredded coconut inofungidzirwa kuti ndiyo yakanaka yakanaka yemiti inotevera:

• Dietary fiber
• Mafuta ane utano
• Phosphorus
• Potassium

Zvishandiso zveCoconut Shredded

Shkodhi yakagadzirwa yakagadzirwa inogona kufara nenzira dzakawanda. Ingova nechokwadi chekutenga zvakasiyana siyana zvinotapira kuti usanyanya kudya zvinodhaka zvehuga:

• Wedzera ku smoothies
• Fuka pazvibereko kana miriwo
• Shandisa mukubika

Zvakanaka zveBS?

Vatsvakurudzi veMonash University muAustralia vakaita tsvakurudzo pamusoro pezviyero zveFODMAP mumarudzi akasiyana-siyana emakona. Hezvino izvo zvavakawana pamusoro pekona kake yakasvibiswa:

• 1/4 mukombe inoshandiswa inotaridzirwa pasi muFODMAPs
• 1/2 kapu yekushandira yakareba mu polyols, imwe yemhando dzeFODMAPs

Izvi zvinoreva kuti iwe unogona kukwanisa kunakidzwa nokudya kokonati yakagadzirwa mumadhura mashoma usinganetseki kuti inowedzera zviratidzo zvako zveBS. Kana iwe usingafungi nezvema polyols, iwe haufaniri kunetseka pamusoro pekukura kwemugove zvachose.

The Bottom Line

Pakaderera zvishoma, shredded kokonti inoita seyo inopa rubatsiro rweBS-friendly friendly fiber pasina kunetseka kweBS-unfriendly FODMAPs. Kana iwe uri mukonikiti fan, inzwa wakasununguka kusasa kunze!

Mafuta eKonon for IBS

Kuwedzera kukurumbira kwekodonti mafuta kunokonzerwa muchikamu chekuziva kukura kuti mafuta haasi akaipa kwatiri sezvakafunga kare. Iko zvino inofungidzirwa kuti mishonga yakanaka yezvokudya mafuta inokosha kune hutano hwedu hwose. Mune mwero, kokonati mafuta inoonekwa se "mafuta ane utano."

Kana iwe ukatenga kokonati yefuta, chimwe chezvinhu zvekutanga zvaunogona kucherechedza ndechekuti maitiro ayo anochinja zvichienderana nekamuri yekushisa. Kana akachengetwa muimba inotonhorera, kokonati mafuta yakasimba sekuchepeta. Kana kamuri yacho ichitsvaira, kokonati mafuta ichachinja mvura. Pose pazvinenge zvichibvira kutenga mamwe mhandara konajonti mafuta.

Health Benefits

Kumbira mumwe mushonga wehutano nezvehutano hunobatsira hwekodonti mafuta uye wobva wagadzirira runyora rurefu. Nyaya yacho inogona kutarisa pamusoro pekodonti mafuta ine anti-kansana, anti-dementia, antibiotic, antiviral, nezvimwe zvinhu. Zvisinei, pane zvishoma zvishoma zvekutsvakurudza kwekliniki kusvika zvino kuti zvikwerere zvizhinji zvezvirevo izvi.

Imwe nzvimbo iyo mafungiro echokwadi anogona kuitwa pamusoro pekodonti mafuta iri munzvimbo yehutano hwemwoyo. Kunyange zvazvo kokonati yefuta inorondedzerwa se mafuta akazara , iyo yakakwirira mu-lauric acid, iyo inofungidzirwa kuti inobatsira pane HDL cholesterol ndiyo yakanaka!

Izvo zvinozivikanwawo ndezvokuti mafuta ane utano, akadai sekodonti mafuta, rubatsiro mukunwa mavithamini nemaminera.

Chidzidzo chechidiki achishandisa mbwa sezvidzidzo zvakawana humwe uchapupu hwekuti kokonati mafuta yaive yakagadzirisa mukugadzirisa masero nekuwedzera antioxidants zvichienderana nekushungurudzika.

Nzira Yokushandisa Kokoti Mafuta

Kokonti mafuta ndiyo chisarudzo chakanaka cheti sàute ndiro nekuda kwehupamhi hwaro hwehusi. Izvi zvinoreva kuti zvinoshandiswa kune mamwe mafuta paunenge uchibika pane kupisa kwepamusoro kuti urege kunakidza kufadza (uye utano hwehutano) hunobatanidza nechokuti mafuta anotanga kusvuta.

Mukuwedzera pakushandisa kokonati yefuta yekurapa, unogona kuwedzera ku:

• Chero mapeji anoda kubika mafuta
• Kafi kana tei
• Smoothies

Zvakanaka zveBS?

Maererano nevatsvakurudzi veMonash University, kushandiswa kwehutatu wepunikoti yekonikoni kunotaridzika pasi-FODMAP. Sezvo kokonati mafuta ine mafuta uye kwete carbohydrate, hakufaniri kuva nehanya nazvo pamusoro pehuwandu hweFODMAP chero hupi zvayo. Zvisinei, mafuta akawanda anogona kusimbisa maitiro emukati, iyo haisi chinhu chaunoda kana iwe uine IBS.

Vamwe vanhu vanoti vanowana rubatsiro rwekuzorora nekugadzira kokonati mafuta zuva rega rega. Zvisinei, hapana tsvakurudzo yekutsigira kana kupesana neizvi.

The Bottom Line

Kokoti mafuta inoita seyakanaka yemafuta ane utano ayo muhutano haafaniri kuita kuti IBS yako iwedzere.

Kokoti Muto weBHS

Mukaka wekakhuni ndiyo mvura inobva kune nyama yekonati yakasvibirira.

Health Benefits

Nokuti mukaka wekakhuconati une cocoti mafuta, zvikurukuru nenzira yepakati-chain chain fatty acids, inofungidzirwa kupa mimwe mitano yehutano semafuta pachayo.

Nzira Yokushandisa Kokoti Muto

Mukaka weKonco unogona kushandiswa kupi zvako kwaunoshandisa mukaka wemhou:

• Baking
• Kunwa
• Smoothies
• Soups

Zvakanaka zveBS?

Maererano nevatsvakurudzi veMunivesiti yeMonash, kushandiswa kwema 1/2 cup kunofungidzirwa pasi-FODMAP.

The Bottom Line

Mukaka wekakhuni unoratidzika kupa anopa utano, mukaka usina mukaka wemukaka wakakodzera kune ani zvake ane IBS. Kunyanya, mukaka wekakhunta isarudzo yakanaka kune avo vane lactose vasingateereri kana vari kutevera pasi-FODMAP kudya . Ingova nechokwadi chekutenga mukaka wekakhunta usina kana guar gum wakawedzerwa pairi sezvo guar gum inogona kubatanidzwa nekuita zviratidzo zvisingadikanwi zvekudya.

Koconut Water uye IBS

Kokoti mvura ndiyo mvura inobva mukati mehuniki isina kuibva. Kokoti mvura yatanga kunakidzwa nekukudzwa kuwedzerwa sechinotsiva zvinwiwa zvemitambo nekuda kwehuga hwehuga hwehutu.

Health Benefits

Pakati pezvinhu zvose zvinokonzerwa nekonokonti, mvura yekoncoti inopa zvishoma pamagariro ehutano. Iyo ine potassium, sodium nemamwe emaminera, ndicho chikonzero inotaridzirwa soutano hwakanaka kune zvinodhaka zvinwiwa zvemitambo. Zvisinei, ichiri kukwirira mumakirori uye saka inofanira kungoshandiswa nevanhu vane maitiro emabasa makuru kana zvinogona kuita kuti uwedzere kuwedzera.

Nzira Yokushandisa Kokoti Mvura

Kokoti mvura inogona kudhakwa zvakananga kana kuwedzera kune smoothies.

Zvakanaka zveBS?

Kusiyana neoconconut oil, konazi mvura ine FODMAPs. Maererano neMuniashi University:

• A 3 oz. kushumira kunofungidzirwa pasi-FODMAP
• An 8 oz. kushumira kune zvakawanda zvakanyanya maOligos nemaPolols FODMAP

The Bottom Line

Nekwakwanisa kwayo yepamusoro maBS-achiita kuti FODMAPs uye zviratidzo zvayo zvisingaiti-zvinoshamisa, zvichida zvakanakisisa kusiya koconut mvura kubva kune yako grocery list.

_Sources

• _{"Mafuta neCholesterol: Kunze neVakaipa, Pamwe Nezvakanaka" Harvard School of Public Health}
• _{Monash University Low FODMAP Diet App}
• _{Yeap, S. "Antistress uye antioxidant zvinokonzerwa nemhandara konazikoni mafuta mu vivo" Ongororo uye Therapeutic Medicine 2015 9: 39-42.}