Kuvhara Chikoro Chine Zvokudya Zvevana NeBS Inoda A Little Creativity
Kuwana zvokudya zvisingaitisi zvirwere zvinokanganisa bowel syndrome (IBS) zviratidzo zvakaoma, asi kuvashandura kuva mabiko ehutano ehumbundu kune dzimwe nguva kwakaoma. Vana nevakuru vepachikoro vanotarisana nedambudziko rekugadzira mabiko anotora zvakanaka uye haabvumiri zviratidzo zveBS zvakadai sekurwadziwa, kuputika, nekurambana.
Zvakadini Nezvidzidzo zveChikoro?
Kunyange nekutarisa patsva pakudya kunovaka muviri muUnited States, masikati masikati masikati haana kuchinja zvakanyanya mumakore.
Iko-friendly friendly staples ye burgers, pizza, imbwa inotonhora, huku, uye cheese yakakoshwa zvichiri kune dzimwe dzimba dzepuraimari, kunyange zvazvo ikozvino zvinoperekedzwa nevana karoti, michero itsva, uye mazambiringa akaomeswa panzvimbo yeFrench fries. Zvokudya zvemasikati masikati mapeji zvinogona kupa zvakawanda zvakadai s sandwiches paFrance kana mutsvuku wechingwa, soup uye mbatata yakabikwa, asi zvinhu zvisina kudya zvakadai se ice cream, cookies uye brownies zvinowanikwawo. College cafeterias inogona kunge yakasanganiswa bhegi, ine masikiti akawanda anounza zvipfeko zvekudya zvakatsva mumakambani evadzidzi.
Kuwana zvirongwa zvakanaka zvekudya zvevanhu vane IBS zvingave zvakaoma uye zvingatochinja zuva rimwe nerimwe. Ichi ndicho chikonzero kutakura masikati, asi nguva-yakasimba, inogona kuva pfungwa yakanakisisa yekudzivirira IBS kupedza-ups.
Kubatsira kwekuisa pakudya
Kudya mabiko echikoro inzira yakanaka yekudzivisa nzira dzisina kunaka, asi inoda humwe hutano uye chido chekuedza.
Zvokudya zvinofanirawo kutarisirwa zvakakodzera kuti zvirege kuparadza - kana pasina firiji kana microwave zviripo zvisarudzo zvichava zvishoma zvishoma.
Dzimwe humwe hunokosha hunoyeuka paunenge uchigadzira IBS zvemasikati anobatsira ndewa:
- Dzivisa zvinotapira zvinogadzirwa.
- Dzivisa gassy foods (Bananas, Beans, Nuts, Raisins, etc).
- Ivai nemafuta akawanda (Brown rice, chingwa cheFrench, Oatmeal, Pasta, Sourdough chingwa, Soy).
- Itai mapuroteni akakwirira, mafuta ane mafuta akawanda.
Achishandisa Thermos
A thermos ndiyo nzira yakanakisisa yokutakura zvinwiwa zveBS zvakadai seti chamomile, soymilk, kana kunyange mvura inopenya. Zvimedu, masoro, uye mupunga ndiro inogona kuwanika mu thermos uye igove iyo huru huru mune kudya kwemasikati.
Mapoka:
- Kunotyisa Sweet Peppermint Green Tea
- Butternut-Brown Rice Pilaf
- Cantonese Jok (Rice Porridge Soup)
- "Cream" yeTomato Soup neBasil Meatballs
- High-Energy Banana Carob Shake
- Lentil Soup
Kuvandudza Mutambo Wenyu weSandinki
Chikafu cheshuga tsvina ndeye sandwich. Inofamba zvakanaka, iri nyore kudya mumhanyi, uye ine zvigaro zvisingaperi. Zvisinei, peanut butter uye jelly pamuchena hazvigoni kugara zvakanaka nevanhu vane IBS, saka sandwiches vanoda zvimwe zvitsva. Zvingwa zvakadai sevhisi yakaoma uye chiFrench zvinoshandiswa zvinonaka kune chichena chakachena. Dzokai kudya kwemasikati, cheese, uye mayonnaise uye edza dzimwe nzira dzekudya, sofu, kana kuti yegungwa.
Mapoka:
- Smoky Eggplant Hummus (nePita Bread)
- Brown Sugar Banana Bread
- Chigadziko Bingwa
Iwe Unogona Kuramba Uchiita Desserts uye Inyoka
Vazhinji vedu vane chido chekudya chakaisvonaka kana chemaini shure kwekudya kwedu kwakanaka. Mashoko akanaka ndeokuti kune zvakawanda zvekubika uye zvinonaka zvinogona kugutsa zvose kuda uye kudiwa kwekutevera ibS rekudya.
Mapoka:
- Apple Oat-Bran Muffin
- Uchi Hwakagadzirwa Nyoka Yakasanganiswa
- Peppermint Fudge Cake
- Sesame-Almond Cookies
Dzvora Pasi Nguva Iyo Inotora
Kuisa pakudya masikati zuva rose kunogona nguva yekudya. Nguva nenguva zvinogona kunge zvichiedza kuvhara bhagi rebhuruu uye kutenga chikafu chekudya kana kudya kwekukurumidza izvo zvisiri nguva dzose zvine utano kana IBS-yakanaka. Shandisa mazano ekuderedza nguva uye simba rinodiwa kuita mabiko:
- Itai zvokudya zvekubika mumabhati makuru uye mufure muzvikamu zviduku.
- Pack pack dzinotora usiku hwakatangira panzvimbo panzvimbo yemangwanani.
- Putira mavhiki ekukosha kwezvokudya zvekudya mune zvimwe zvikamu.
- Gadzirirai tei kana zvimwe zvinwiwa mubhokisi guru rakagadzirira kudurura muThermos.
- Itai vana kuti vapinde mukati uye vabatsire; dzoka Svondo usiku masikati masikati kuvhara munguva yakanaka.