Urikuwana zvakaoma here kuderedza uremu kana zvikafu zvine utano zvinoita sezviri kuita kuti IBS yako iwedzere? Izvo zvinowanzokonzera kushungurudzika kune vanhu vanobata nehasha dzinowedzera marwadzo (IBS) . Asi, kurasikirwa nekurema hazvifaniri kunge kusina tariro.
Ikozvino kune ray rinopenya retariro. Sayenzi yakatipa ruzivo runobatsira pamusoro pezvokudya, IBS, uye kurasikirwa kwekurema. Iwe unogona kushandisa zvakashata izvi kwete kwete chete kubudirira kushaya uremu, asiwo kuwedzera kukura kwako uye hutano hwepanyama.
Kudya kunovaka muviri uye mazano ekudya zvinogona kuvhiringidza. Imwe nyanzvi ichakuudza chimwe chinhu, apo mumwe akuudza chimwe chinhu chakasiyana. Uye dzimwe nguva nguva yakareba-iyo inobvuma zvitendero pamusoro pekurehwa kwekureruka inova isina kukanganisa.
Tichatarisa huwandu hwehutano hwakanaka hwekurasikirwa kwehupfumi hunovakirwa pa-up-to-date science. Tichagadzirisawo izvi kuitira kuti zvibatanidze zvakanaka pamwe nekuedza kwako kuita kuti IBS yako isarudze zviri nani.
Sarudza Pasi-FODMAP Kubereka
Munhu wose anoziva kuti miriwo nemichero zviri kuzadza, zvinovaka muviri, uye zvinogutsa uye kuti kudya zvakawanda zvekukubatsira kuti uremerwe uremu. Zvisinei, kana iwe wakaita sevanhu vazhinji vane IBS, unogona kunge uchitya kuti kudya zvakasara-zvizere zvekudya zvekudya kuchaita kuti zvirwere zvako zviwedzere nokuti ndizvo chaizvo zvakaitika munguva yakapfuura.
Usatya Kutakura, Sarudza Sarudzo Nokuchenjera
Iwe hauchafaniri kurarama mukutya sezvo sayenzi iri pano kuti ikubatsire iwe! Vakaderera-FODMAP vezvokudya vatsvakurudzi veMonash University vakaedza miriwo nemichero yakawanda. Vakatsanangura avo vanogona kubvumira vanhu vakawanda vane IBS.
Iwe unogona kutanga kuora muviri kwako kurasikirwa nekusarudza pasi-FODMAP veggies nemichero yakaita avocado, bhanana, kare, uye tomato. Unogona kuona kuti nekufamba kwenguva, iwe unogona kukura kupfuura kwepasi-FODMAP zvisarudzo pasina kukonzera zviratidzo.
Iwe unogona kuwedzerwa kuwedzera kudya kwako kwemuti-michero yakanaka nemiriwo kuburikidza nekuedza kuisa zvibereko pazvokudya zvose. Iva ne smoothie yebhuruki nemabroji kana kuti omelet yemiti yekuswa. Iva neshadhi semasikati kana masikati. Zadza hafu yeplate yako yekudya kwemanheru nemiriwo.
Chero chaunenge uchiita, chengetedza mupfungwa kuti miriwo yakasvibirira nezvibereko zvingave zvakaoma kuti chirwere chako chekudya chiregere.
Sarudza protein
Unogara uchirwisana nezvido here? Sarudza protein pane carbs!
Mapuroteni haasimudzi shuga yeropa. Izvi zvinoreva kuti hazvisi kukonzera insulini spikes uye zvinokwikwidza zvinokutumira kuti uwane chimwe chinhu chokudya maawa mashoma mushure mekudya kwako kwekupedzisira. Mapuroteni anowanzova nyore kuchera uye naizvozvo haigone kubvisa zviratidzo zveBS .
Utano Hwakanaka MaProtini:
- Nyama yemombe*
- Chicken *
- Mazai
- Nuts
- Nyama yenguruve*
- Seafood
- Mbeu
- Tofu, tempeh, seitan (yevasina-celiacs)
- Yogurt
* Kuti uderedze njodzi yako yekutsvaga kune zvinhu zvisina kunaka pamaruva ako emvura kusarudza rusununguko rwemhando, kurarisa mishonga inorwisa mishonga pasina mishonga kana zvichibvira.
Mapuroteni yeVadgetari
Kushandisa mapuroteni akakwana kunogona kuva dambudziko kana iwe uri wezvinomera weBIV . Nenguva isipi, vatsvakurudzi veFODMAP vakawana kuti tofu, tempeh, uye seitan zvakanyatsorambidzwa. Mucheka wekakini nemakedheni emakwenzi angadyiwa zvishoma kana yakazorwa zvakakwana.
Sarudza Utano Hwakanaka
Izwi rokuti, "mafuta anokuita kuti uve mafuta" inobata, asi yakavakirwa nesayenzi isina kururama. Kukurudzirwa kudya kudya kwakaderera kwemafuta kwakasuruvara, sekukura kwehutano hwehutano, chirwere cheshuga, chirwere chepfungwa, uye mamiriro ezvinhu ega autoimmune vane sky-rocketed.
Dambudziko rekudya zvakaderera-mafuta kunowanikwa katatu:
- Vagadziri vezvokudya vakatsiva mafuta muzvinhu zvinotapira uye zvakagadzirwa nemakrohydrates. Zvose izvi zvinokonzera insulin spikes inotungamirira kuchido uye kuwedzera kukura, uyewo kuwedzera njodzi yehuga nechirwere chemwoyo.
- Miti yedu - kunyanya ubongo bwedu - inoda mafuta kuti iite zvakanaka.
- Fat inowedzera kunaka kune zvokudya uye inowedzera pfungwa yedu yekugutsikana mushure mekudya. Paunenge wakagutsikana, iwe pachako unotema pasi pane izvo zvinokonzerwa nehodha yekambani.
Bvisa kutya kuti mafuta achaita kuti iwe uwedzere uye uwedzere ivo mukudya kwako kwezuva nezuva!
Zvakakosha kuyeuka kuti haisi mafuta ose akasika akaenzana . Trans mafuta inowanikwa muzvokudya zvakawanda zvinoshandiswa uye inobatanidzwa nekurera ngozi kune chirwere chemoyo. Edza kudzivisa chero zvipi zvazvo zvekudya zvinokwana-hydrogenated mafuta pamwe chete. Njodzi nemafaro emafuta akazara - anowanikwa muzvinhu zvakadai semafuta matsvuku uye bhotela - inyaya inenge ichiripo nokuda kwepikisano, saka bvunza chiremba wako.
Ndeipi kupi mafuta akakwana mune bhaibheri reBS ? Zvokudya zvakakangwa uye zvinokanganisa zvinogona kuisa zviratidzo zvako. Kune rumwe rutivi, mafuta ane utano anofanira kunge akarerukirwa zvakanaka uye achaita basa rakakura pakuchengeta maruva ako .
Zvakanaka Mitsva Yehutano Hwakanaka
Hove. Kunyange zvazvo hove dzakawanda dziine utsi hwakanaka hweOmega-3 fatty acids, vamwe vane utano kune iwe kupfuura vamwe:
- Idya: Anchovies, salmon, uye sardines
- Dzivisa: Hove huru yemufiki yakafanana nefishfish kana Mako shark, nemhaka yezvinosvibisa chemakemikari
IBS-Friendly Seeds. Izvi zvingave zviri nani kune IBS-C .
Low-FODMAP Nuts. Izvi zvinokonzera chiedza chekudya uye zvinowedzera zvinonaka pane zvakasiyana-siyana ndiro.
- Brazil nuts
- Makadamia makungu
- Pecans
- Walnuts
Mafuta. Chengeta izvi mupfungwa paunenge uchibika sezvavari nzira yakanaka yekuwana mafuta ane utano muzvokudya zvose.
- Koconut oil
- Olive mafuta
Produce. Fara izvi izvi pachavo kana kuzviwedzera kune zvaunofarira kudya,
- Kurasira (kushumira kwe 1/8 yemichero yose yakaderera-FODMAP)
- Miorivhi
Dzvitsa (Rakadzika) Carbs
Shuga uye yakanyatsogadzirwa nemakrohydrates - ega-carbohydrates - inoita sega pose!
Nzira yakakurumbira yemakropuhydrates yakagadzirwa neupfu hwegorosi, iyo hupfu hwakanga huri nechokunze kwebhanhire yakabviswa. Pfufura yakachena, uye inoshanda naye muupombwe, shuga, inogona kuwanika muchingwa, pastas, keke, makiki, donuts, uye zvokudya zvinogadzirwa. Zvose izvi zvinoita basa guru mukudya kwevanhu vazhinji vari munyika dzekuMadokero.
Zvisinei, shuga uye marinhojikiti akacheneswa ari kutitadzisa. Kuwedzera muviri, chirwere chemwoyo, uye chirwere cheshuga zvakabatanidzwa zvakananga nekudya zvakanyanya mu shuga uye zvakanatswa nema carbohydrates.
Ndezvipi Zvakawanda Zvine Carbs Zvakaita Muviri Wako
Apo patinodya ushuga uye zvakakonzerwa nemakhahydrates, huwandu hweshuga yeropa hunomuka nokukurumidza. Izvi zvinokonzera pancreas yedu kutumira insulini. Insulin inobata basa guru rekuchenesa shuga yakawanda yeropa (glucose), asi inoita izvi nokuiisa mumafuta edu masero nemidziyo yeropa.
Ichi ndicho chikonzero marinha e-cardihydrates akacheneswa anobatsira kuwedzera muviri uye chirwere chemwoyo. Kana kamwe glucose yave yabviswa kunze, muviri unotumira kukoka kwekuwedzera. Izvi zvinoita kuti zvidikanwe zvepamusoro zvakakonzerwa zvakagadzirwa nema carbohydrate, izvo zvine zvine huripo hwekugara. Nokufamba kwenguva, insulini inoramba ichirwisana , inowedzera dambudziko remunhu wepachirwere uye chirwere cheshuga.
Asi Ichi Chigadziro Chakanaka kune IBS
Izvi zvinogona kunge imwe yezvinonyanya kukurudzira. Asi, iyo yakagadzirika sirivha ndeyokuti kucheka kunze kwemakrohydrates yakanatswa kunogona kunge kunobatsira zvikuru zviratidzo zvako zveBS. Gorosi, kunyanya, rave richibatanidzwa neBS nokuda kwezvikonzero zviviri:
- Gorosi ine gluten, puroteni isingagoni kudyiwa zvachose nemumwe munhu ane chirwere ichi . Varwere veBIB vanoonekwa sevari pangozi yezvirwere zvechiliac. Kunyange kana munhu asina chirwere chechiliac, inotarisirwa kuti mamwe maitiro eBS anofungidzirwa kuti ndiwo mugumisiro wekunzwisisa kwe gluten .
- Gorosi ine fructans, imwe yeFODMAP carbohydrates iyo yave ichibatanidzwa nekuita zviratidzo zvisingadikanwi zvekudya mukati mevanhu vane IBS.
Zvakanaka, Muviri Wenyu Uchachinja
Ita nepaunogona napo kuti ucheke shuga uye yakagadziridzwa emakrohydrates. Zvinogona kutora mazuva mashomanana kuti muviri wako usiye kukutumira iwe nokuda kwezvinhu izvi zvinonaka uye zvinotapira. Kana uchinge waenda "motokari dzinoda," simba rako rinowedzera huchadzikama uye iwe uchanzwa uchigutsikana pakati pezvokudya. Iwe uchaita hutano hwako hwose basa guru. Mvura yako yemvura ichakuongaiwo zvakare!
Nokuda kwekurasikirwa nekurema, zvakanaka kuti uzvibvumire kuporesa nguva nenguva. Zvisinei, nyatsocherechedza kuti inoita sei kuti unzwe uye kuti chii chinoita kune zvaunoda zvichienda mberi.
Gara Kure Nezvokudya Zvakatorwa, Zvokudya Zvisina Mwero, uye Zvokudya Zvokudya
Zvokudya zvinonaka zvingave zvakakosha kwekuchengetedza nguva uye kumiganhu yezvikwata, asi zvakanyanya, zvakashata kuhutano hwako.
Zvokudya zvakagadziriswa, zvokudya zvisina kuchena, uye kudya kwakakurumidza zvakazara neshuga, yakagadzirwa nemakrohydrates, mafuta asina kunaka, uye marudzi ose emakemikari (zvokudya zvinowedzera, kuratidza kudya, zvokudya zvinogadzirisa). Zvose izvi zvinogona kuita kuti pave nehupfumi uye zviratidzo zveBS - zvinhu zviviri zvauri kutsvaga kuti urege.
Mhinduro ndeyokudya zvikafu zvese kana zvichibvira. Zvokudya zvose zvinosanganisira miriwo, michero, makungu, mbeu, uye mhuka yemiti.
- Pheka kumba pose pazvinogoneka. Imba yekubika inokubvumira kuti uve wekutonga zvakakwana pane zvaunodya.
- Tenga nzvimbo yepasitetiti. Dzivisa zvokudya zvinouya mumabhokisi uye uine hurefu hwehupenyu. Izvi zvinowanzozadzwa nezvidziviriro zvingave zvakakosha kune mugadziri wezvokudya asi hazvina kunaka mumuviri wako.
- Ingodya zvokudya izvo vako-mbuya-mbuya vako vaizozviziva. Kana aisazozviziva sezvokudya, ungatarisira sei kuti chirwere chako chekudya chiite kudaro?
Nyora Zvokudya Zvokudya
Vatengesi vezvokudya vanokuda kukuedzai nekutya soda uye avo vashoma zana-makorikiti emakeke. Zvisinei, izvozvi zvokudya zvinopa zvishoma munzira yekudya
Zvavari kupa ndezvizhinji zvezvipembenene zvisina kunaka zvatave tichitaura nezvazvo. Izvi zvinosanganisira makodhihydrates akacheneswa uye makemikari ezvokudya. Kuita kuti zvinhu zviwedzere kuipa, zvizhinji zvine zvinotapira zvinogadzirwa.
Zvokudya zvinokonzera mazino zvinogona kugutsa nguva yako inonaka, asi zvinonyengera muviri wako. Izvi zvinogona kukusiya pangozi yezvido apo muviri wako unotsvaka kuwana chikafu chaicho chaicho. Mukuwedzera, zvimwe zvinotapira zvinokonzera zvinogona kukonzera zviratidzo zveBS, kunyanya gesi uye kuputika .
Stock up paBS-Friendly Snacks.
Imwe nyanzvi yezvokudya ndeyekuti kuderedza uremu, munhu anofanira kunge ane nzara. Kufanana nenhema pamusoro pemafuta, iyi inogonawo kudzorera sezvo kusara kunogona kutungamirira kubheji.
Iwe uchave wakabudirira zvakanyanya mukurema kwako kurasikirwa kana iwe uchidya kudya zvinovaka muviri nguva dzose uye une utano hwakanaka huripo kune iyo nguva apo iwe une munchies.
IBS-Friendly Snacks
- Low-FODMAP nutsana seBrazil nuts, Macadamia, pecans, uye walnuts).
- Low-FODMAP cheese inonamatira se cheddar uye mozzarella.
- Zvibereko zviduku-FODMAP zvakadai sebhanana, blueberries, cantaloupe, machero, pineapple, raspberries, uye strawberries.
Inwa Zvakawanda Mvura
Sero rimwe nerimwe mumuviri wedu rinoda mvura yakawanda yakakwana kuti iite zvakanaka. Muhupenyu hwedu hwakabatikana, vazhinji vedu tinoregerera kuva nechokwadi chokuti tiri kunwa mvura yakakwana. Isuwo tinowanzoita kuti tisave nemafungiro emitumbi yedu yatinoda mvura yakawanda.
Zvingaitika ndezvokuti tinofunga kuti tine nzara, patinenge tine nyota chete. Saka usati waenda kune imwe nyoka, inwa girasi remvura uye uone zvinoitika. Zvichida iwe hauna kunyanya kuda iyo nyoka shure kwezvose uye iwe unogona kumirira kusvikira ugozodya kudya zvakare.
Mvura Inotanga Dzimwe IBS Symptoms
Kunwa mvura zhinji kunobatsirawo neBS yako. Kana iwe unotarisana nekudzivirirwa (IBS-C), kunwa mvura yakakwana kunobatsira kuchengeta zvigaro zvako zvishoma. Kana usinganwi mvura yakakwana, muviri wako unobhadhara nekukwevera mvura kunze kwechigaro, uchipa kune zvigaro zvakasimba .
Zvimwewo, kana iwe wakanyatsonaka IBS-D , mvura yaunonwa inobatsira kutsiva mvura inorasikirwa panguva yezvirwere.
Usanetseka Nekudya Sezvinoita Munhu Wose
Vanhu vazhinji vane IBS vanochema kuti havagoni kudya semumwe munhu wese. Kune izvi, ndinoti, "icho chinhu chakanaka!"
Munyika dzekuMadokero, munhu wega-kati anodya kudya kwakashata. Tsvaga michina yesirivha mune yako IBS uye uwedzere muviri wako uine utano hwakanaka, hune utano hwakakwana - miriwo, michero, mapuroteni emhuka, nemafuta ane utano.
Izvi zvinogona kureva kuti iplate yako inoratidzika zvakasiyana zvikuru neshamwari dzako, kana kuti zvisarudzo zvako hazvikwanisi kana uchidya kana pakusangana kwemagariro evanhu. Asi, muviri wako uchakupa mubairo nekurasikirwa, kuwedzerwa simba, kuneta kwakanyanya kudya, uye kuderedzwa kwengozi yezvirwere zvisingaperi. Ndiani anoziva, zvichida iwe unotanga kuwana shamwari dzako nemhuri yako kudya zvakadai sawe!
Sources:
US Office of Disease Prevention and Health Promotion. Dietary Guidelines for Americans. 2015.
> Eswaran S. Low FODMAP muna 2017: Zvidzidzo Zvatinodzidza Kubva Muchipatara Miedzo uye Mechanistic Studies. Neurogastroenterology uye Motility. 2017; 29 (4) .doi: 10.1111 / nmo.13055.
Gibson P, Shepherd S. Evidence-based dietary management of functional matric symptoms: FODMAP nzira. Nyaya yeGastroenterology uye Hepatology. 2010; 25: 252-258.