Hakusi kutotarisana nechokwadi chokuti doro rinotora basa guru mumutauro wedu. Vanhu vazhinji vanosarudza kunwa pavanenge vari kunze kwenzanga kana kuti ivo vari kutarisa kuti vadzivirire kushungurudzika kwavo uye vanzwe zviri nani mupfungwa. Zvisinei, doro ndiyo inozivikanwa inokanganisa kudya .
Kune munhu ane chirwere chisingaperi chisingararamiki chirwere chinokanganisa sora rinorwara (IBS), mubvunzo wokuti kana kusafadzwa nezvimwe zvinwiwa zvakaoma.
Vanhu vazhinji vane IBS vanonwisa doro zvachose nekuda kwekuti ivo vanoona kuti ndiyo inokonzera zviratidzo zvavo. Kana uri kushamisika kana izvi zvichidikanwa, izvi zvinokurudzira zvichakupa iwe ruzivo rwaunoda kuita sarudzo yakagadziriswa iwe pachako sezvatichaona nezvehuwandu uye hutano hwekunwa, tsvakurudzo yekushandisa doro uye IBS, uye kupa mamwe mazano kuitira kuti iwe uwane chigadziro chakanaka iwe pachako.
Doro uye Dambudziko Rako Rokudya
Doro inokanganisa kushanda kwesimba rako rekudya nenzira dzakawanda. Kunwa doro zvakanyanya kunogona kukonzera kukuvadza kunokonzera zviratidzo zvekudya uye chirongwa chemashuga akawanikwa mukati memakumbo ako ekudya. Asi kunyange kushandiswa kwakanyanyisa doro kunogona kuva nemigumisiro yakaipa pakudya. Doro rine dambudziko rinokonzerwa neesophageal sphincter iyo inogona kutungamirira kuAic acid reflux. Mumudumbu, doro rinogona kukonzera kuwedzera kwekuvhara asidi uye kunonoka kuderera mumvura, zvichikonzera kutsamwa uye manzwiro ekunyunyuta kana kuti zvakanyanya, zvikamu zvekurutsira.
Muchikamu chiduku, doro rinogona kuderedza kushandiswa kwemakemikari. Iyi malabsorption, zvikurukuru yemakhahydrates, inogona kuita kuti pave nematambudziko negesi uye chirwere sezvo zvinhu izvi zvinosangana nemaabhakitiriya mumatumbo makuru. Doro inogonawo kukurumidza kufambisa kwematumbo emukumbo mukuru, zvichiwedzera kuisa pangozi yekurambana.
Zvakawanda Zvakadini?
Kuita doro pamagadziriro ako ekudya kunenge kuri kuenda kune imwe chikamu kune kuti unonwa zvakadini. Dare reUnited States of Disease Prevention and Health Promotion Dietary Guidelines rinoti kana iwe uchida kunwa, kunwa kwakanyanyisa kwevakadzi kunofanira kunge kusina kunwa kamwe chete pazuva, uye nokuda kwevarume kwete zvinodhaka zviviri pazuva. Vanhu vari pasi pemakore makumi matanhatu nemashanu vanofanirwa kuzvidzora kwete zvinopfuura rimwe doro pazuva.
Dietary Guidelines rinotsanangura kunwa doro zvakadai sekuve nechinomwe kana zvimwe zvinwiwa pane imwe nguva kana iwe uri mukadzi, uye zvishanu kana zvimwe zvinwiwa pane imwe nguva kana iwe uri mukomana. Kunwa zvakanyanya mumadzimai kunotsanangurwa sekunwa zvinomwe zvemaawa kana kupfuura kwevhiki uye zvevarume gumi nemashanu kana kupfuura zvinwii pavhiki.
Ngozi dzehutano dzakabatana nekumwa
Kana iwe unowedzera kunwa, iwe unowedzera kukanganisa kwako kune zvinokuvadza muhutano hwako. Kunyangwe kunwa doro kunogona kukwidza ngozi yako kune mamwe marudzi ekenza, somuenzaniso, kenza yemazamu. Kunyanyisa uye kunwa doro kunosanganiswa nehutano hwehutano hwakasiyana-siyana nekuchengeteka. Mukuwedzera pakusimudza ngozi yako yekunyanyisa kunwa doro, kunwa doro zvakanyanya kunowedzera dambudziko rako kune zvimwe zvinetso zvehutano zvakasiyana, kusanganisira:
- kunwa doro
- chirwere chemoyo
- high blood pressure
- kanzira (kusanganisira muromo, pharynx, larynx, esophagus, mazamu, dumbu, colon, uye rectum)
- chirwere chechiropa
- birth defects
- kuparara
- stroke
Kunwisa kudhakwa kunogonawo kuita kuti pangozi yekukuvara kuburikidza nechisimba, kuwira, uye ngozi dzemotokari. Doro rinoshandisa dambudziko rehutano hwehutano hunokonzerwa nehutano hwepabonde. Kunwisa doro rinoshandiswa kunobatanidza nehutano hwepfungwa, dzakadai sekuzvidya mwoyo uye kuora mwoyo. Pakupedzisira, kunwa doro zvakanyanya kunogona kuva nemigumisiro yakaipa pamhuri yako nekushanda hupenyu.
Iwe Haufaniri Kunwa Pose Kana ...
Dietary Guidelines inogadza zvimwe zvipingamupinyi pane zvavanorayira zvekushandisa doro.
Saka, iwe unofanira kunwa doro kana iwe:
- havadi kunwa
- vari vaduku kudarika makore makumi maviri nemaviri
- vane pamuviri
- vari kutora mishonga inobatanidza nedoro
- vane nhoroondo yekudhakwa nedoro
- kutyaira kana kushandiswa kwemichina
- vane mamwe marudzi ekenza
Kana iwe uchiyamwisa iwe unofanirwa kukurukura nachiremba wako kana kuti kwete iwe unofanirwa kunwa uye kuti doro rinoshandiswa sei pane yako richave rinobatsira mwana wako.
Noutano Hwebatsiro Dzekunwa Doro
Nhau pamusoro pekushandisa doro haisi dzose dzakaipa. Kutsvakurudza kunoonekwa kunoratidza kuti kunwa kwakaderera kana kuenzanisa kunogona kuderedza dambudziko rako rekushaya chirwere chemwoyo. Izvo zvisingazivikanwi ndezvokuti njodzi yakaderera yecarary heart disease inokonzerwa nekunwa kwayo pachayo kana kune dzimwe nzira dzakasiyana-siyana dzehupenyu. Imwe nzvimbo umo kunwa doro zvakanyanyisa kunogona kubatsira ndeyekuderedza dambudziko rako rekushaya mungozo.
IBS uye Doro
Tsvakurudzo pamusoro pehukama pakati peBS haina kunaka, uye zvidzidzo zvakaitwa kusvikira nhasi zvakaguma mitsva yakavhenganiswa. Muzhinji, hapana kuonekwa kuti hakuna humwe uchapupu hwakajeka hwokuti kushandisa doro kunomutsa dambudziko rako rekuvandudza IBS.
Imwe yongororo yakangosangana yakaunganidza mashoko pamusoro pekunwa uye zviratidzo zvekudya zvezuva rakatevera mune boka revakadzi 166, vane makore 18 kusvika ku48 avo vakaonekwa kuti vane IBS. Hapana kupesana kwakawanikwa pamusoro pekuti doro rakawanda sei kana richienzaniswa neboka revakadzi 48 vasina IBS. Zvisinei, ruzivo rwemazuva ekuzorora hunotevera hwaive rwakasiyana pakati pemapoka maviri.
Apo vakadzi vakadzi vakadzidza avo vaive neBIV vaine doro rekunwa doro, vainyanya kuwana zvirwere, kusuruvara, kurwadziwa kwepamuviri uye indigestion zuva rakatevera. Kuenzanisa kana kunwa kwakachena kwakanga kusina kujeka kuwirirana nezviratidzo izvi.
Zvinofadza kuti sangano iri pakati pekunwa uye zviratidzo zvezuva rinotevera raive rakawanda kuonekwa kune vakadzi vakanga vane chirwere-guru pane IBS kusiyana nevaya vakanga vaine chibharo-chinonyanya kukosha yeBS kana kuti yakasiyana-siyana IBS .
Nokudaro vanotsvakurudza vanofunga kuti doro rinoshandisa zvinetso zvakanyanya kune vakadzi vane IBS-D vanonwa doro. Sezvo nguva dzose, tapota rangarirai mupfungwa kuti izvi zvinongova zvitsva kubva pane chimwe chidzidzo chakatarisa zvakananga kusangano pakati pekunwa zvimwe zvinwiwa uye kuti munhu ane IBS anganzwa sei zuva raitevera. Kuwana kwakadaro kunofanira kuve kudzokororwa, (uye kunosanganisira varume!), Mune zvimwe zvidzidzo zvisati zvaitika chero zvakagadziriswa zvinogona kuwanikwa.
Kunwa uye FODMAPs
FODMAPs izwi rinobatanidza reboka remakhahydrates rakave richibatanidzwa nekupa zviito zviratidzo zvekudya mukati mevanhu vane IBS. Vanotsvakurudza kubva kuYunivesiti yeMonash vakaratidza kuti kutevera kuderera-FODMAP yekudya kunogona kubudirira pakuunza kuzorora kwechiratidzo mune vanhu vakawanda vane IBS.
Pasinei nokuti unosarudza kutevera kudya kana kuti kwete, unogona kushandisa ruzivo pamusoro pezvinwiwa zvinoshandiswa nevatsvakurudzi veMonash zvichibva pakuongorora kwebhishopi yehuwandu hweFODMAP yezvimwe zvinwiwa kuti zvikubatsire kusarudza zvinwiwa zvingave zvisingakwanisi kubvisa zviratidzo zvako . Pakati pese, kukurudzirwa kunze kweMuniashi University ndiko kuchengetedza doro rako kudha. Heano humwe ruzivo rwezvinhu zvakanwiwa zvinonwiwa uye zvinyorwa zveFODMAP:
Kuderera-FODMAP kunwa zvinosarudzwa (zvose mukunwa kumwe kunoshumira zvakakura):
- doro
- waini tsvuku
- white wine
- gin
- vodka
- whiskey
- waini inopenya
- waini inotapira
Rum inowanikwa iine yakakwirira mumaFODMAP nekuda kwehuwandu hwayo fructose. Kana uine fructose malabsorption , iwe unoda kudzivisa zvinwiwa zvinosanganiswa zvine ramu.
Vatsvakurudzi havaoneki vakaedza tequila zvakare nokuda kwehuwandu hweFODMAP. Vanopa ruzivo nezve "low glycemic index" yewaini, vachicherechedza kuti yakanyanyawo mu fructose.
Iwe unofanirwawo kufunga zvauri kusanganisa zvinwiwa zvako,, sezvo majiji akawanda emichero ari kumusoro muFODMAPs. Cranberry juice nemusi wejatisi zvinoratidzika kunge zvakaderera-FODMAP zvisarudzo.
Saka Unofanirwa Kunwa Here Kana Une IBS?
Nokuti pane ruzivo rudiki rwekubatana kweBS uye doro, mhinduro yekuziva kana iwe unofanirwa kunge uchinwa here kana iwe uine IBS inoita sokuti ichisarudzo chairo pachako. Kana ukaona kushamwaridzana pakati pekunwa uye zviratidzo zveBS, unogona kusarudza kurega. Iwe unogona kuramba uchiyeuka kuti saravha yesirivha yechisarudzo ichi ndechokuti kusanwa doro zvachose kunogona kuguma kwave kwakanaka kwehutano hwako hwose uye hunochengetedza iwe pane zvirwere zvakanyanya.
Kana iwe ukasarudza kunwa, heano mamwe mazano ekuderedza dambudziko rako rekutarisa zviratidzo zvakanyanya zvakanyanya zveBS zuva raitevera:
1. Zvipire kune rimwe doro pazuva.
2. Inwa mvura yakawandisa paunenge uchinwa doro kuti muviri wako uchengetedze zvakanaka. Izvi zvinogonawo kushandura kuderedza doro, zvichiita kuti zvisava zvisinganyanyi kuwedzera kumigero yemagetsi yako.
3. Iva nechokwadi chekudya kudya usati watanga kana kuti pamwe chete nekunwa kwako. Kuva nezvokudya mudumbu rako kunofanirawo kubatsira kuchengetedza mishonga iri kuvhara chirwere chako chekudya kubva pakutsamwiswa nedoro.
4. Kana ukasarudza kuva nezvimwe zvinwiwa, zvinonoka kudya kwako. Izvi zvichaita kuti chirwere chako chekudya chiwedzerwe nguva yakawanda yekugadzira doro iyo inofanirwa kushandiswa kudzivirira zviratidzo zvezuva rinotevera. Uye usamboita shots! Mafuro anoita kuti muviri wako ukwanise kushandura doro uye zvinogona kukukanganisa kutonga kwako, izvo zvinogona kuisa hutano hwako pangozi.
> Sources:
> "Dietary Guidelines for Americans 2015 - 2020: Appendix 9. Doro" Hofisi Yezvirwere Kudzivirira uye Kukurudzira Utano
> "Chokwadi Mapepa - Doro Rekushandisa Nehutano Hwako" Zvivako zveDaase Control and Prevention
> " Ngozi dzehutano uye zvipo zvekushandisa doro " 2000; 24: 1: 5-11.
> Monash University Low FODMAP Diet App Yakagadzirirwa Feb. 16, 2015.
> Reding KW, Kaini KC, Jarrett ME, Eugenio MD, Heitkemper MM. "Kuwirirana pakati pemafomu ekudhakwa kwekudhakwa uye mazviratidzo zvezviratidzo pakati pevarwere ne Irritable Bowel Syndrome" The American Journal of Gastroenterology 2013; 108: 270-276.