Ndiyo 10 Nyaya Dzose Inowanzobatwa

Vatsvakurudzi varikupedzisira vanogonesa izvo vazhinji vedu takaziva kwemakore: Zvimwe zvokudya zvinongobvumirana nevamwe vanhu. Kunyange zvazvo kudya kwekudya kunonyatsozivikanwa nokuti kuongororwa kwakasimba kungaitwa kuburikidza nokushandiswa kweropa rekuona kwekuvapo kwezvirwere zveIgE, kunzwisiswa kwezvokudya zvinowira munzvimbo yakaoma. Kushushikana kwezvokudya, zvakadai sekuona zviratidzo zvisina kudiwa mushure mekudya zvimwe zvokudya, hazvisi nyore nyore kuziva, asi hazvirevi kuti ivo vasiri vechokwadi. Uye zvinoita sevari kuwedzera.

Ziva Kudya Zvokudya Zvokudya Zvokudya

Nzira yakanakisisa yekuziva kushuva kwezvokudya ndeyekushandisa kwekudya kwekuparadza , inoteverwa ne "dambudziko" nhanho umo iwe unodzokorora zvakare kudya nekuongorora zviratidzo. Kunyangwe urongwa uhwu huri kunyanya kupedza nguva kudarika kuongororwa kweropa nyore, zvinokosha kuti uone kuti iwe unonyatsoratidza kushushikana kwako, kuitira kuti uderedze dambudziko rako rekudya zvakanyanyisa kudya.

Muhupenyu hwose, iwe uchada kuchengetedza diary yezvokudya , sezvimwe zvimwe zvinhu zvakadai sehupenyu, mafungiro, maitiro, uye nguva yekuenda kumwedzi, zvose zvinogona kuchinja maviri ako (GI) kushanda uye kudya uye zviratidzo zvachose. Uyewo, cherechedza mupfungwa kuti kushushikana kwezvokudya zvakaoma kupwanya uye hazviwanzovi kutyisa upenyu.

Kusarudza Zvokudya Zvakadini Kuti Zvibvise

Kazhinji, zvinobatsira kutanga nezvokudya zvinoratidzika zvichikonzera dambudziko guru kune vanhu vose. Iwe unogona kusarudza kuita chimwe chikafu pane imwe nguva, kana kuzviita zvose kamwechete. Aya ndiwo maitiro makuru:

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Dairy Products

Kune avo vane hanya, mishonga yemakaka inogona kukonzera utumbo uye / kana zvirwere zvekuporesa, pamwe nekuita kweganda. Pane zvikonzero zviviri nei izvi zvichiitika:

1. Vanhu vazhinji vane lactose vasingadi . Izvi zvinoreva kuti havakwanisi kukwana lactase, enzyme yekudya inofanirwa kuchera shuga ye lactose iyo iripo mune zvigadzirwa zvemiti.

2. Zvigadzirwa zveminda zvine protein inonzi kesiin. Casein inogona kuva yakaoma kuchera uye inogona kukonzera kuitika kwezvinhu zvose uye kuputika mukati mekudya .

Kana ukasarudza kubvisa zvigadzirwa zvemishonga, iwe unenge usingaiti mukaka, tisi, bhotela, yogurt, uye ice cream. Urongwa urwu runosanganisira chero chigadzirwa chinobva mumukaka wemhou, mbudzi, nemakwai.

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Mazai

Mazai ane kusiyana kwakashata kwekuve pamusoro pezvinyorwa zvezvokudya zvevana zvevana. Zvisinei, kunewo mapuroteni mukati ma mazai anokonzera zviratidzo zvisingadiwi kune vamwe vanhu. Amai vatsvene vane zvakawanda zvepuroteni idzi, asi kana iwe uchizoisa mazai pakudya kwako, zvakanakisisa kuti udzivise zvachose. Kana ukangobvisa mazai kubva pane zvaunodya kwenguva yakati, unogona kupikisa mazai evha uye mazai vatsvene vari voga kuti vaongorore chero reactivity chero ipi zvayo.

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Peanuts

Mheteti ndeyechokwadi pane urongwa hwezvokudya zvepamusoro zvinokonzera. Kunyange kana iwe usina chirwere chinokonzerwa nemapanga, pane imwe nguva iwe unogona kuva nehanya nazvo. Mheteti haisi yemiti yechokwadi asi inowanzoiswa sevirume. Zviratidzo zvehutano hwepagani zvinosanganisira zvirwere zvekupemha kana kupisa.

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Shellfish

Nemhaka yokuti shellfish dziriwo pane zvakakosha zvezvokudya zvinokonzerwa nevanhu vakuru, zvingava pfungwa yakanaka kuisanganisira mukudya kwako. Iyo reactivity inokonzerwa nemapurotini akawanikwa muboka iri rezvisikwa zvegungwa. Mienzaniso ye shellfish inosanganisira:

• Kunyorera
• Crabs
• Lobster
• Oysters
• Scallops
• Shrimp

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Gluten

Gluten, puroteni inowanikwa mubhari, gorosi, uye rye, inofanira kunyatsodzivirirwa nevanhu vane chirwere ichi . Zvisinei, iwe unogona kuva nekunyepiswa kwejuten kunyange kana iwe usina chirwere cheliacac. Pane humwe humwe uchapupu hwokuti kunzwisisika kwe gluten kunogona kukonzera IBS mune vamwe vanhu. Anecdotally, gluten inofungidzirwa kuti inokonzerwa nezvinetso zvakasiyana-siyana zvehutano nehutsika.

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Chibage

Zvinosuruvarisa, zviyo zvezuva ranhasi hazvisi zviyo izvo madzitateguru edu akadya. Mune zvidzidzo zvekutsvakurudza, zviyo zvakaratidza seimwe yezvokudya zvepamusoro zvekupa zviito zveBS. Chinhu chinonyengera pamusoro pokubvisa zviyo ndechekuti ikozvino inhengo yezvokudya zvakawanda zvakagadzirwa nenzira yepamusoro ye fructose corn syrup. Iwe uchada kuverenga mabhesi zvakanyatsonaka.

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Soy

Soy iri pane zvinongororwa nepamusoro pevana vese. Anecdotally, vanhu vakawanda vakuru vanoti zviratidzo zveBS zvinodya zvigadzirwa zve soy . Kufanana nezviyo, soy uye zvigadzirwa zvayo zvino zvinowanikwa mune zvakawanda zvekudya zvekudya. Saka, segorosi, kuti urege kuchengeta soy, unofanirwa kunyatsochenjerera pakuverenga mabhii ezviyo.

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Nzombe, Nguruve, uye Gwayana

Vamwe vanhu vanorondedzera kunzwisisika kune zvikara zvemhuka. Zvinodaro, izvi zvinogona kunge zvichiitika nenzira iyo zvipfuwo zvakawanda zvino zvakakurira. Mhuka dzakasimudzwa pamagungano dzinopiwa chibage uye soy senzvimbo yekutanga yemafuta, kunze kwekudyara pane uswa mumafuro. Mukuwedzera, mhuka idzi dzinopiwawo mahomoni uye antibiotics, ose ayo anogona kukanganisa nyama yauri kudya.

Kana iwe uchifunga kuti nyama idzi idambudziko kwauri, unogona kuedza kutsvaga mhuka-yakamutswa uye kuita chirongwa chekudya kubva pamhuka dzakakudzwa zvakakodzera uye dzakadyiswa. Mukuwedzera kune chokwadi chokuti iwe uchave uchidya nyama yehupenyu huri nani, pane kumwe kufungidzira kuti nyama kubva pamhuka yakasimudzirwa zvakanaka ine zvikamu zvakakosha kuhutano hwemukati wako.

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Coffee

Vanhu vazhinji vanotaura kuti kunwa kofi kunomutsa matumbo avo. Izvi zvinogona kuva chinhu chakanaka kune vamwe, asi kune vamwe, mamwe mapuroteni nemakemikari (salicylates) anowanikwa mukofi anoita seanoita kuti zvive zviratidzo zvisingadiwi zvekudya.

Kana iwe uchizowedzera kofi kune urongwa hwezvokudya kuti urege kudzivirira kudya kwako, iwe unoda kuzvisunungura pakarepo kuti udzivirire caffeine kuregera zviratidzo.

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High FODMAP Zvokudya

FODMAPs zvine chokwadi kuti makhahydrates anowanikwa muzvokudya zvakafanana zvinokonzerwa ne fermentable, osmotic, uye zvisinganyanyi kudyiwa, zvichiita kuti zviratidzo zvekudya zvive zvevamwe vanhu. Ongororo dzekutsvakurudza dzakawana kuti kutevera chirwere chakaderera-FODMAP kunoderedza zviratidzo zveBS inenge 75 muzana yevarwere veBHI. Kana iwe uine IBS, imwe nzira yekutevera kudya kwakakwana kwekudya kunongotanga neFODMAP yekudya kudya uye zvino ugoita chinetso chekudya chinotevera.

> Sources:

> Barrett J, Gibson P. Mafuta Oligosaccharides, Disaccharides, Monosaccharides uye Polyols (FODMAPs) uye Nonallergic Kudzvinyirira Zvokudya: FODMAPs kana Food Chemicals? Kurapa Kwokurapa muGastroenterology. 2012; 5 (4): 261-268.

> Heizer W, Southern S, & McGovern S. Basa rekudya muzviratidzo zve Irritable Bowel Syndrome muVakuru: Chirevo cheNhoroondo. Journal of the American Dietetic Association . July 2009; 109 (7): 1204-14. doi: 10.1016 / j.jada.2009.04.012.

> Mullin GE, Swift KM. Inside Tract: Your Gut Gut Guide ku Great Digestive Health . New York, NY: Rodale; 2011.

> Shepherd S, Gibson P. Yakakwana yeFood-FODMAP Diet . New York, NY: Chiedza; 2013.