Sayenzi iri kuramba ichicherechedza kukosha kwebirobiotics kumatano ane utano. Zvisinei, mazhinji maantibibio anoviriswa uye naizvozvo anogona kushandiswa kuwedzera zviratidzo zveBS. Kana uine IBS, unogona kuona kuti iwe wakabatwa muCatch-22. Kana iwe ukadya zvokudya zvine prebiotics, zviratidzo zvako zvinogona kuwedzera, asi kana ukadzivirira prebiotics, iwe unogona kusambovandudza bhakteria muyero yako iyo inogona kubatsira kugadzirisa yako IBS.
Ngatitarisei prebiotics ne IBS kuti tione kana kune nzira yekubuda kune iyi "dombo uye yakaoma nzvimbo" mamiriro ezvinhu.
Chii Chinonzi Prebiotics?
Zvinonzi prebiotics zvikamu zvezvokudya zvisingakwanisi kudyiwa uye kuburikidza nekubatana kwavo nemaitiro mabhakitiriya anofungidzirwa kuva hutano-kukurudzira.
Zvinonzi prebiotics hazviputi mumatumbo maduku nokuti hatina maantimisi anodikamwa kuti tizviputse muzvikamu izvo zvingagona kupinda muropa redu. Kushayikwa kwekuputsika kunovaita kuti vabatane nekutakura mabhakitiriya, kwavanoita basa mukusimudzira kukura uye basa rekusarudza mabhakitiriya akanaka kune utano hwedu. Zvakawanda zvekubatana uku kunobatsira nematakitiriya kunokonzerwa nekuvirisa.
Zvinonzi prebiotics zvinowanzowedzera nhamba ye bifidobacteria (rudzi rune ushamwari hwebhakitiriya rinowanzotarisirwa nemishonga inowedzera maitiro ), asi rinowedzera kuwedzera huwandu hwemamwe mabhakitiriya ane hutano hwakasiyana.
Sezvaunotarisa pane zvinowanzoitwa prebiotics, uchaona maitiro anozivikanwa kubva kuma carbohydrates anonzwisisika seanovhiringidza IBS nevanowedzera-FODMAP vezvokudya zvekudya :
- Fructans (inulin uye fructooligosaccharides)
- Galacto-oligosaccharides (GOS)
- Oligofructose (fructose)
- Resistant starch
Prebiotic ine Zvokudya
Nemhaka yokuti FODMAP dzakawanda dzinonzi prebiotics, uchaona zvakawanda zvepamusoro zveFODMAP zvekudya pane urongwa:
- Asparagus
- Chicory root
- Fennel
- Garlic
- Jerusalem artichoke
- Muchero (nyemba, chickpeas, lentils, soya)
- Nutswe dzakadai semashews uye pistachios
- Anyanisi, maeeks, shallots, scallions
- Zvigadzirwa zvegorosi, zvakadai sekudya
Prebiotics for IBS
Zvimwe zvidzidzo zvakaitwa kuti zvione kana kuwedzera maitiro ebiyobioti kunogona kubatsira mukuderedza zviratidzo zveBS. Migumisiro yakave yakavhenganiswa kwazvo, asi inoratidza kuti zviyero zvakanyanya zvebirobiotics zvakaguma nekuwedzera zviratidzo zvevadzidzi vanenge vachidzidza - hazvishamisi kupa izvo zvatinoziva pamusoro peFODMAP zvinoitika pazviratidzo zveBS (zvimwe kudiridza kunotungamirira kuwedzera gasi zvinoguma nekugadzika, kubvisa uye mudumbu kurwadziwa).
Ndakanga ndakwanisa kuwana imwe yekutanga yekudzidza pamusoro pekubudirira kweshanduro yekurapa maitiro eBS. Nhamba yevatori vechikamu mubhuku iyi yakanga iri duku zvokuti hatigoni kutora mhedziso iyi kubva pane iyi, kunze kwekuti kudzidza kwakadaro kunovhura musuo wekugona kuti mune ramangwana tichaona IBS-friendly prebiotic formulation inouya mumusika.
Nzira Yokusachengetedza Tsvaga Maitiro Ako Anobata Mvura Mukati Kana Uine IBS
Prebiotic-ine zvokudya kune chimwe chinhu iwe unogona kunge uchida kudya zvimwe - zvehutano hwako uye yeBHS yako. Asi ungazviita sei usina kuwedzera zviratidzo zveBS?
Heano mamwe mazano:
1. Zvishoma nezvishoma kuwedzera kudya kwako kwezvokudya zvakaderera-zveFODMAP izvo zvine utsi husingawaniki. Kurwisa starch kune unhu hwemaitiro ehupenyu asi huri pasi mashoma ekuvirisa. Heano mimwe mienzaniso yezvokudya izvo zvose zviri pasi muFODMAP asi zvine zviyero zvakanyanya zvemasvomhu asina simba:
- Bhanana, iyo ishoma kuibva yakanaka.
- Plantains
- Mbatatayi (yakasvibirira yakanakisisa, kunyange zvichida isingatauriki!)
- Mucheka wakachena
2. Edza kutevera pasi-FODMAP kudya kwemavhiki maviri kusvika matanhatu. Kana uchinge wave uchipedza nguva yekugadzirisa uye unonyatsoona kukura kwechiratidzo chikuru, iwe unogona kutanga uchitangazve kuisa zvokudya zvakanyorwa pamusoro apa sekukwirira mumabhiiyobioti.
Unogona kuwana kuti iwe unokwanisa kubvumira zvimwe zvekudya izvi pasina kuwedzera zviratidzo zvako. Chinangwa chikuru ndechekudya sezvizhinji zvezvokudya izvi sezvaunokwanisa kana uchiri kuratidza zviratidzo-pasina.
3. Gara uchiyeuka kuti hazvirevi zvose zvekudya zvinokonzera-zvinogona kuva dambudziko kwauri. Mukuedzwa uye kukanganisa, unogona kuwana zvimwe zvekudya zvaunokwanisa kuzvitsungirira pasina kuwedzera zviratidzo.
Sources:
"FAQs for the high fiber, high prebiotic diet" Website yeMonash University Yakasvika musi waDecember 19, 2015.
Kelly, G. "Inulin-Type Prebiotics: Kudzokorora (Chikamu 2)" Mishonga Inobatsira Kuongorora 2009 14: 36-56.
Scott, K., etal. "Kurapa chirwere microbiota kuti uchengetedze utano uye kurapa zvirwere" Microbial Biology muHutano neHwere 2015 26: 1-10.
Silk, D., uye.al. "Kuongororwa kwekliniki: migumisiro ye-trans-galactooligosaccharide prebiotic pa faecal microbiota uye zviratidzo mukutsamwa kwechirwere chendumbu" Alimentary Pharmacology & Therapeutics 2009 29: 508-518.
Spiller, R. "Ongororo yenyaya: mapurobioti uye prebiotics mukutsamwa kwemafupa echirwere" Zvinyorwa zveFarmacology & Therapeutics 2008 28: 385-396.
Whelan, K. "Maitiro uye kubudirira kwebirobiotics mukugadzirisa maitiro emakumbo emakumbo ekutarisira zvinetso zvekudya" Proceedings of the Nutrition Society 2013 72: 288-298.