Zvamunofanira Kuziva Nezvakaderera-FODMAPs Zvokudya & Lifestyle Changes
Zvichida yakauya zvishoma nezvishoma kana iwe wakarwara uye hurongwa hwako hahuna kumbova nani. Zvose zvamunoziva ndezvokuti chimwe chinhu chinoratidzika sechinonyangadza zvakanyanya nekugadzikana kwegadziriro yenyu . Iwe wakanga uri kuna chiremba, wakatora boka rekuedzwa, uye akaudzwa kuti une IBS .
Chiremba wako angave akarayira mishonga , asi zvose zvaunoziva ndezvokuti hupenyu hwako huchiri kutaridzirwa pasi nemarumbo ako.
Unoiteyi? Heano zvimwe zvinhu zvaunofunga nezvaunodzidza uye uchidzidza pamusoro pekuedza kwako kuwana nzira yekuderedza kushanda kweBS mune hupenyu hwako.
Zvinhu zvekutonga kunze
Tariro, kana uri kuverenga izvi, iwe wakabata bhaibheri rako reBS rakatsigirwa nachiremba. Kana zvisingaiti, tapota ona chiremba wako kuti ave nechokwadi chokuti hausi kutambura nehutano hwakanyanya hutano.
Kune dzimwe hutano hwehutano hwakakosha umo zviratidzo zvinogona kunge zvakafanana neaya IBS. Tariro, chiremba wako atotora pfungwa idzi. Asi, kana zvisingaiti, tapota bvunza chiremba wako kuti atange miedzo yakafanira ye:
- Lactose Kusagadzikana
- Celiac Disease
- Zvimwe zvirwere, sezvakaratidzwa
Tarisa Zvokudya Zvako Zvokudya
Kuva neBS kunoreva kuti iwe unowedzera kutenderera. Nokudaro, zvikafu izvo shamwari dzako uye nhengo dzemhuri zvinogona kudya kunze kwekugadzirisa zvingasave zvakakunakira iwe. Iva nechokwadi chekuti uzvidzidzise sezvokudya izvo zvinoremekedzwa zvekuve zvakanyanya kuoma pamagetsi ako.
The Low FODMAPs Diet
Izvo zvakaderera FODMAP yekudya ndizvo chinhu chitsva chikuru munyika yeBS. Ichi chikafu chinosanganisira kurega zvimwe zvekudya izvo zvine zvinhu zvinoita kuti kushaya muviri kunetseke kune vamwe vanhu. Kutsvakurudza pamusoro pekubudirira kwezvokudya zviri kuitika, asi zvidzidzo zvepakutanga zvinotarisira.
Dzidzidze nezvekudya uye shandisa pfungwa iyi yapfuura chiremba wako. Kana iwe uchifunga kuti ungada kuedza, tsvaga chikafu chekudya kuti chikutungamirire kuti uone kuti iwe unoramba uchiwana kudya kwakakwana.
Edza Kubvisa Kudya
Kana iwe uchinzwa kuti chimwe chikafu, kana rudzi rwekudya, chinetso kwauri, tora nzira yesayenzi! Iwe unoziva muviri wako zvakanakisisa, asi dzimwe nguva zvimwe zvinhu-zvakadai sekuzvidya mwoyo kana mahomoni-zvingave zvichiita kuti hurongwa hwako huite pane pane kudya kwekupedzisira kwawakadya.
Imwe nzira yekutaridzika kujekesa kunzwisiswa kwezvokudya ndeyokushandisa kwekudya kwekuparadza. Uchishandisa nzira iyi, iwe hauzove uchidzivirira zvisingaiti chero zvipi zvazvo zvekudya kubva pane kudya kwako kwose. Kune humwe hutsva hunotsvakurudza hunoratidza kuti, kune imwe ssetseti yevashandi veBibS, hunoti hwehutu hunovapo kunyange kune varwere vasingatamburi nechirwere checliac. Iyi inzvimbo umo kudya kwekuparadza kunogona kubatsira zvikuru.
Wedzera Fiber
Kana rugumboni ruchiita sechinetso, rega kure nazvo. Zvisinei, fiber yakanaka kune zvose zvinokonzera kushungurudzwa kwemawere (IBS-C) uye chirwere chinonyanya kukonzera IBS (IBS-D).
Inobatsira kuchengeta chigaro chinononoka (chakanakira kuvharwa) nekusimbisa chigaro (zvakanaka nokuda kwehurwere).
Asi cherechedza kuti "fiber" uye "bran" haisi kuchinja-bran-bran kune imwe nzira ye fiber uye, kune vamwe, inogona kuvhiringidza kugadzirisa chirongwa chekudya.
Edzai Probiotic
Kuwedzera kwekuziva nekuwanika kwemishonga yekurapa maitiro ezvimwe zvezvinhu zvakanyanya kuitika kuvarwere veBibS. Aya "anobatsira" mabhakitiriya anoita seanobatsira kubatsira kuwedzera kubhakitiriya mukati mekudya kwekudya.
Kune vanhu vazhinji, zvinoratidzika kuti hazvirevi pasi pamagumisiro emagumisiro asina kufanira.
Sezvakaitwa kune-over-the-counter supplement , bvisa chiremba kubva kuna chiremba wako kutanga.
Lifestyle Changes
Kana iwe waizotaurirana nemunhu anenge ave neBS kwemakore uye akadzidza kuchengetedza zviratidzo zvishoma, vachakuudza kuti zvakatora yakawanda chekuedza nekukanganisa kuti uwane kuti chii chinoshanda uye chisingashandi. Chimwe chirevo chinogadziriswa chichave chiri kuita zvose zvinotora kuderedza kushungurudzika muupenyu hwako.
Kunyangwe kushungurudzika hakuiti kukonzera IBS , kushamwaridzana kwepedyo pakati pehupi hwako nemarumbo ako kunoita zviratidzo zviri kuwedzera nekuzvidya mwoyo uye kushungurudzika. Kunyangwe tichiwanzosangana nematambudziko muhupenyu hwedu husingaperi kana kuti tisingakwanisi kudzora, kune zvimwe zvatinokwanisa kuita kuti tisave nemagumisiro emigumisiro yevaya vanodzvinyirira pamusoro pehutano hwedu uye, kana vari IBS, munzira iyo vatoni vedu vari kuzvibata.
Mazano Akanakira IBS-D
Kana chiratidzo chako chepachiviri chetachiona chiri chirwere ichi , iwe unenge uchida kurwisana nekusavhiringidza kwemafambiro akawanda kuenda kuimba yekushambidzira uye kutya kuti kukurumidzira kuchaendesa kune imwe yeropa yekugezera . Unogona kuona zvichikurudzira kuziva kuti pane zvinhu zvaunogona kuita kuti udzikise zvinhu kuitira kuti ugone kudzokera kurarama hupenyu hwako nechivimbo.
Mazano Anokosha eBS-C
Kana iwe uchitarisana nekugumburwa kwekugara kwenguva refu , iwe zvichida wakatove wataurirwa pamusoro pekukosha kwekuwedzera fiber. Chimwe chine fiber chine tsvakurudzo inotsigirwa mukugadzirisa kushandiswa kwemavara kunofanirwa. Izvi zvidiki zviduku zvegoridhe zvingave zvakasvibiswa uye zvinosaswa pazvokudya kana kuwedzera kune smoothies. Chimwe chakanaka kupfuura zvose, kunaka kunonakidza chaizvo!
Chimwe chinhu chaunofanira kufunga kana kudzidza kudzidza nezviratidzo zveBS-C ndezvekutarisa maitiro ako. Dzidza nezvematanho anowanikwa mumapfupa ekudzidzirazve kuve nechokwadi chokuti uri kuita zvose zvaunogona kubatsira muviri wako kudzokera kune imwe nguva yehutano.
Alternating (kana Mixed) IBS
IBS-A inounza iyo yakasiyana-siyana yezvinetso. Inogona kutyisa kubata nemibumbo isingaoneki kuitora. Dzimwe nguva sangano rose rinoratidzika sekuti rakashandurwa pachedu, asi pane dzimwe nguva kufamba kwechikwata kunoita sekuuya nekutsiva. Zvinogona kuva zvakaoma kuziva mazano maunofanira kutevera kuti kutya kuti kutarisana nedambudziko rimwe kunotungamirira kune rimwe.
Sources
American College of Gastroenterology IBS Task Force "An Evidence Based Based Position Statement on the Management of Irritable Bowel Syndrome" American Journal of Gastroenterology 2009: S1-S35.
McKenzie, YA, etal.al. "British Dietetic Association uchapupu hunotungamirirwa nehutano hwekudya hunoshungurudza hutachiona hwevanhu muvanhu vakuru" Journal of Human Nutrition uye Dietetics 2012 25: 20-274.