Nguva Yekutevera Pasi-FODMAP Zvokudya zveBS

Iwe unogona kunge wakacherechedza kuti pane imwe nharo yave iri pamusoro pechiri-FODMAP kudya . Izvi zvakanyatsogadziriswa sezvo kudya kunove kwakasimba kushandiswa kwekutsvakurudza maererano nekubudirira kwayo pakugadzirisa zviratidzo zveBS . Ko buzz yakakusiya iwe uchifunga kana iwe uchifanira kuedza kudya iwe pachako here?

Zvinyorwa uye mabhuku zvakanyorwa pamusoro pekutevera nzira yekudya , asi hazvina zvakawanda zvakataurwa pamusoro pekuedza kudya. Kutsvakurudza hakuna kunyatsotaura nezve "nguva", saka mumatafura anotevera, tichaona mamwe mafungiro angu pamusoro penyaya. Zvichida, izvo zvaunoona zvinokukurudzira kuti pakupedzisira upe ichi chirongwa-based based treatment try.

1 -

Apo Hapana Chinhu Chese Chero Chakubatsira Yako IBS

Kune vamwe vanhu vane ruzivo, rwendo rwavo kune chiremba wavo ndizvo zvose zvavanoda kuti vawane rusununguko kubva kuBHS yavo. Vanowana kuongororwa, kuvimbiswa kuti havana kenza, uye vanoona kuti mishonga yavo chiremba wavo inorondedzera zvinonyengera. Kana izvozvo zvisina kudaro iwe, ungada kufunga nezvekupa kudya kunoedza.

2 -

Paunenge uine IBS Flare

Zvichida iwe uri mumwe wevanhu avo vane IBS inouya uye vanoenda. Zvichida iwe unoenda kwemwedzi kana kunyange makore kunze kwekutenda kwako kuita. Aiwa, asi zvino inorova! Iwe unozviwana iwe uri mukana wakaoma-up uye uchida chaizvo kuwana nzira yako yekubuda nayo. Iyi inogona kunge iri nguva yakanaka yekupa chikafu kuedza. Kudzivisa kudya kwakakwirira muFODMAP uye pane kusarudza zvokudya zvakaderera-FODMAP zvingangova zvazvinotora kuti hutsika yako idzoke zvakare.

3 -

Paunenge Wakamanikidzwa

Iwe hausidi kuti ndikuudze iwe kuti IBS yako inowedzera kuipa kana iwe uri mupfungwa. Pfungwa-muviri kudzidzira nguva dzose inzira yakanaka yekuisa-kugadzirisa kushungurudzika, asi zvichida kugadzirisa kudya kwako kwechinguva kunobatsirawo zvakare.

Kana iwe uri kutarisana nechiitiko chinotambudza muupenyu, ingasava nguva yekuita chikamu chekugumisa zvachose chekudya kana kuti kuveza nguva yekushanda neine chikafu chekudya, asi dumbu rako rinogona kunakidzwa kupiwa zvishoma zvisingagadziki makhahydrates kuti uite nechinguva kusvikira dambudziko rehupenyu rapfuura.

4 -

Paunenge Uri Kufamba

Bvunza ani nani ane IBS uye ivo vachakuudza kuti zviratidzo zvavo zvinowedzera kuipa pavari kufamba. Izvi zvinogona kunge zvakakonzerwa nekudzvinyirira kwekufamba, kushandiswa kwezvokudya zvisingazivikanwi kana mvura, kuchinja mumutumbi we circadian rhythms, kana kuchinja mumhepo inodzvinyirira. Ndiani anoziva? Zvose zvamunoziva ndezvokuti kuve nekugadzikana kwekudya kwako kunokutambudza kunogona kuisa damper chaiyo pazvirongwa zvako zvekufamba.

Kunyange zvazvo zvingava zvakaoma kuwana mikana yeFODMAP apo iwe unofamba, unogona kuona kuti kunamatira kuFODMAP-inogamuchirika kudya kunogona kushanda sega yega yekudzivirira. Pachinhu chiduku, ndicho chimwe chinhu chaunogona kuita kuti uve nekutonga. Iwe unogona kunge usingadi kunamatira pane kudya apo iwe unodzokera kumusha kana zviratidzo zvako zveBS zvisingawanzovhiringidzi.

5 -

Paunenge Uine Nguva

Iyo yakaderera-FODMAP kudya inogona kubudirira kune vakawanda veBIV varwere, asi izvozvo hazvirevi kuti zviri nyore. Tiri kurarama munyika yakakwirira-FODMAP ! FODMAPs inogona kuwanikwa mune zvinhu zvakadai, gorosi, garlic, anyanisi, nemikaka yemukaka - zvose zvokudya zvinoumba chikamu chikuru cheMiddle Western kudya.

Nokudaro, kuitira kuti ubatsirwe zvikuru kubva pakutevera kudya kunofanirwa kuve wakanyatsogadzirirwa mitemo yayo. Izvi zvinoreva kutora nguva yekutenga, kugadzirira kudya uye kudya zvokudya zvekudya kumba, uye kutsvakurudza maererano nehuwandu hweFODMAP yezvokudya zvinogadzirwa.

Mukuwedzera, kudya kunobudirira zvikuru kana kuchiitwa pasi pekutarisirwa kwechiremba unyanzvi wezvokudya. (Ona, " Ungawana sei FODMAP Dietitian "). Nokudaro, chikamu chekuronga kwako kuva pane kudya kunofanira kusanganisira kubata nehutano hwekugadza nekubhadhara mazano.

6 -

Kwechikamu Chine Nguva Chete

Zvakakosha zvikuru kurangarira kuti pasi-FODMAP yezvokudya haisati yakashandiswa kushandiswa kwenguva refu. Zvokudya zvakawanda zve-FODMAP zvinogona kunge zvine utano uye zvine utano uye zvinogona kuita basa rinokosha mune hutano hwemvura yako .

Zvakakodzera, chikafu chinosanganisira chigadziro chekugumisa, chinogara kwemavhiki anenge mana kusvika masere, umo iwe unogadzirisa zvakakwana zvose zvakakwirira-FODMAP zvekudya kubva pane zvekudya. Chikamu chinotevera ndechimwe chikamu chekutangira umo iwe unogadzirisa nenzira imwe neimwe yemhando dzeFODMAP , imwe nechimwe, dzokera muchidya chako kuti uwane hutano hwako hwehutano hwemarudzi ose. Iko kuedza kunofanirawo kudzokororwa nguva nenguva, sezvo kushivirira kunogona kuvandudza nekufamba kwenguva. Iyi inoramba ichinetsa nzira inobatsira kuve nechokwadi kuti uri kudya zvakasiyana-siyana zvekudya zvinovaka muviri uye usingaregi kudya zvisingabviri.

7 -

Paunenge Uine Period yako

Vakadzi vazhinji vanotaura kuti zviratidzo zvavo zveBS zvinoshungurudzwa nenguva yegore. Kunyangwe pasina hutsvakurudzo panyaya iyi, zvingave zvakakosha nguva yako kuti uone kana zviratidzo zvakadaro zvishoma nezvishoma kana iwe uchidya zvakaderera-FODMAP munguva yekuenda kwako kumwedzi kuti zviratidzo zvako zviri pane zvakanyanya.

_Kunobva:

_{Mufudzi, S., Lomer, M. & Gibson, P. "Pfupi-Chain Makedhahydrates uye Kushushikana Kwemakumbo Masimba" American Journal of Gastroenterology 2013: 108: 707-717.}