Nzira Yokuwana Kuremerwa neBS

Kunyange zvazvo kuedza kuderedza uremu dambudziko rinowanzowedzerwa, kune vamwe vanhu zvinogona kunge zvakaoma kuedza kuisa uremu hwavo kune hutano hwakanaka. Izvi zvinogona kunyanya kuoma kana iwe uchitarisana neBS.

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Nzira Yokuwana Kuremerwa neBS

IBS haisi dambudziko rehutano rinokonzera kuora muviri. Zvisinei, ungangodaro wakaona kuti zviratidzo zvako zveBS zvinokuita kuti usase kudya kana kuti kudzivirira zvakanyanya zvokudya zvauri kudya, zvose mukuedza kuita kuti chirwere chako chekudya chinyarare.

Miedzo yekugadzirisa mamiriro acho ezvinhu inogona kuodza mwoyo. Zvokudya zvizhinji zvinowanikwa mumakirori kazhinji zvinowanzove zvinokonzera IBS .

Mumadiradhi anotevera, tichakurukura dzimwe mazano ekudya nenzira inokubatsira kuti uwane uremu, pasina kukanganisa IBS yako kana hutano hwako hwose.

Cherechedza: Kurasikirwa kwehuremu haisi chiratidzo cheBS. Zvakakosha kuti iwe uunze chero kusina kutsanangurwa kurasikirwa kwekurehwa kwechiremba wako. Kuve neushoma uye / kana kusagadzikana kunogona kuva chiratidzo chekurwara kwakanyanya kudarika, zvakadai sehosha yeecliac kana chirwere chinoputika .

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1. Idya Zvimwe Zvokudya Rimwe Zuva

Iko "zvikwata zvitatu" zvingasava zvakanaka zvakakwana kwauri. Zvokudya zvakakura zvinogona kusimbisa kumhanya kwepamuviri, zvichiita kuti kurwadziwa kwepamuviri uye kuputika. Pane kudaro, zvingave zviri nani kuronga zuva rako kumativi mana mana-kusvika kuma-kati. Izvi zvinokubvumira kuti utore mune mamwe makoriki asina kuisa iwe pangozi yeBS attack.

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2. Usasiya Zvokudya

Mukuedza kukunda kana kuedza kudzivirira zviratidzo zveBS, unogona kuzviwana uchidya kudya. Dzimwe nguva izvi zvinokonzerwa nemafungiro asina kururama, "Kana pasina chinhu mukati, hapana chinogona kubuda." Zvisinei, chigaro chinogara chichigadzirwa nemukati mukuru . Nokudaro, urongwa uhwu haisi chivimbo chokuti zviratidzo hazvizoitiki.

Imwe dambudziko ne "kudya kwechikafu" chirongwa ndechokuti inogona kuita kuti urege kuora muviri, uye zvimwe zvimwe zvinetso zvehutano, sezvo iwe usisi kuisa zvakakwana zvokudya uye mishonga mumuviri wako.

Icho chinangwa chakanyanya mubhuku reBS ndechekudya gumbo rinoshanda zvakanaka uye nguva dzose. Iwe unogona kubatsira iyi nzira pamwe nekudya zvokudya zvako nguva dzose uye nguva dzose. Mune mashizha anotevera, uchawana mazano ezvokudya izvo zvinokonzerwa neBS-uye zvekudya-uye calori-dense.

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3. Idya Mbeu Mimwe, Nutswe uye Nyeredzi Mhute

Mbeu nenyati zvinotakura mishonga yakawanda mumapathoroji maduku. Sezvo mutemo wega wega iwo ane mafuta anopa utano, uye inowanzova yakanaka yeproteine, fiber, uye yakakwana yevhithamini nemaminerari.

Nuts uye mbeu dzinogadzira zvinonaka, zvinotakura zvinonaka zvekudya. Nyeredzi dzinokwanika dzinogona kupararira pamichero, dzakawedzerwa kune smoothies, kana kuti dzinongonakidzwa dzakanamirwa kubva papa.

Heano zvimwe zvakaderera-FODMAP ( semuBS -yakabatana) zvingasarudzwa:

Nutsu:

• Amamondi (muganhu 10)
• Brazil Nuts
• Hazelnuts (muganhu 10)
• Makadamia makungu
• Peanuts
• Pecan
• Pine nuts
• Walnuts

Mbeu

• Chia (great in smoothies!)
• Pumpkin
• Sesame
• Sunflower

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4. Dzidza Kuda Kupomera

Zvinyorwa zvine zvakawanda zvokupa mumwe munhu anotarisa kuti atore. Icho chinhu chakanaka cheti fiber, avo vane utano hwakanaka hunotengeswa mafuta, uye mamwe mavhitamini anokosha nemaminerari. Basa rinoshandiswa re 1/8 rezvepasi rose rinofungidzirwa kuva rakaderera mumaFODMAP , asi nekuda kwekuwedzera kwekoriyori kuverengwa, unogona kuedza kuedza kukwanisa kubvumira kubvisa pasina zviratidzo zvako.

Iwe unogona kunakisa avocado yakakanyiwa yakasvibirira, kuisanganiswa mudimbu, kana kuwedzera kune smoothies.

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5. Idya Zvimwe Zvibereko

Chibereko chitsva chisarudzo chinoshamisa kune munhu ari kuedza kuwedzera kuwanda. Uzere nehuturu hwechisikigo, asi pamwe nefiber, chibereko chinokubvumira kutora mumakoriyumu kubva muchero ushu husina huwandu hweglucose mutoro pahuwandu hwehuga hweropa.

Zvisinei, iwe unogona kunge wakawana kare kuti kudya michero kwakawedzera zviratidzo zvako zvegesi, kubvisa uye / kana chirwere. Iwe unogona kubatsirwa nebasa revanotsvakurudza veFODMAP kubva kuYunivesiti yeMonash , uye sarudza michero yakawanikwa yakaita se-FODMAP:

• Banana
• Bhabheri
• Cantaloupe
• Mazambiringa
• Honeydew melon
• Kiwi
• Mandarin oranges
• Miorivhi
• Orenji
• Papaya (paw paw)
• Pineapple
• Raspberry
• Rhubarb
• Strawberry
• Tangelo

Chibereko chakaomeswa ndechimwe sarudzo kana ukarambidzwa. Dambudziko nderokuti mazhinji michero yakaomeswa yakawanikwa yakareba muFODMAP , iyo inogona kuisa zviratidzo zvako. Kune zviyamu zviviri - iwe unogona kudya 1 kikapu yepranberries yakasimwa kana mashizha gumi akaomeswa ebhanana usina kunyunyuta nezvekuwedzera kweFODMAP mutoro.

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6. Shandisa Mafuta Anowedzera Utano

Ita kokonati mafuta uye mimwe mhandara yemafuta emuorivhi (EVOO) shamwari dzako dzakanakisisa. Zvose zviri muviri-upfumi-hupfumi, hukuru hwekoriori, izvo zvakabatanidzwa nehutano hwakasiyana-siyana.

Kokonate mafuta isarudzo yakanaka kupfuura EVOO yekubika nekuda kwehupamhi hweutsi hwehutu. Kokonati mafuta inogonawo kuwedzerwa kune smoothies kana kunyorerwa kubva papa. Vamwe vanhu vanowedzera kokonati mafuta kumabiro avo emangwanani!

EVOO inogona kudonhedzwa pamiriwo kana kuwedzerwa kune yakagadzirwa sadhidhi yekugadzira.

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7. Snack pa Trail Mix

Trail mix inogona kuva noutano hwakanaka, hwemutsetse, yakakwirira-koriori, yakawanda-inotakura mabiko. Ita mutambo mukuru vhiki imwechete kuitira kuti iwe ugare uine zvimwe zviripo. Zadzai marara enyu pamwe nemiti yakaderera-FODMAP nembeu yatakakurukura mune imwe slide yapfuura, pamwe chete nemapapiro gumi emabhanana uye / kana mupuni wepuniki yekranberries yakaoma iyo iri pasi-FODMAP yakaomeswa michero yakasarudzwa. Kana uchida kurapwa, iwe unogona kukandira mune imwe tsvuku yakasvikiti chips - inenge 1/2 mukombe inokodzera seFODMAPs.

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8. Edza Kunwa Green Smoothies

Smoothies inzira yekutakura mune mamwe makoriyumu nenzira inogona kuva nyore pamagadzirirwo ako ekudya. Green smoothies ndiyo iyo ine mvura-yakasvibira miriwo mashizha mashizha, akadai sekare, chard kana sipinashi.

Iwe unogona kutakura blender yako nemhando dzose dzezvimwe zvekudya-dense zvokudya. Sezvakambotaurwa kare, unogona kuwedzera mu nut butters, kokonati mafuta, mbeu dzechia uye michero itsva kana yechando. Ita smoothie yako yeguru uye wobva waipeta zvishoma nezvishoma mangwanani ako ose. Iwe unogona kuwana kuti kuderera uku kunononoka kwezvibereko hakusi nyore kuita kuti IBS yako iite.