Iwe unogona kuziva kuti kune zvokudya zvizhinji zvaunoziva kuti haufaniri kudya kweBS , asi iwe unogona kunge wakaona kuti zvishoma zvinonetsa kune zvadye!
Izvo zvave zviitiko zvangu zvokuti vanhu vane IBS vanowanzofunga nezvekudya izvo zvisingagoni kuita kuti IBS yavo ive yakaipa. Izvo zvinoregererwa ndezvekutarisa kune zvipi zvingangobatsira chaizvo kuita kuti IBS yavo irambe iri nani.
Zvinosuruvarisa, pane kunyatsotsvaga kutsvakurudza pamusoro pebasa rezvokudya zvakanangana zvinogona kuva zvekubatsira kuBS. Nokudaro zvikafu zviri mudhiridhiyi ino zvakasarudzwa nekuda kwekuti ivo vanogona kunge vane maitiro akanaka ekudya kwako (pamwe chete nehuwandu!) Hutano, pasina iwe unenge uine zvinetso zvauchaita kuti zviratidzo zvako zviwedzere.
Zvokudya Zvokudya
Zvokudya zvakaonda zvinowanikwa zvikurukuru zveprotini. Mapuroteni anonyanya kudya digestible uye haasviki nekutakura mabhakitiriya - anoshandura kune zvisina kudiwa mumukaka gumbo ! Saka iwe unogona kudya chero chipi zvacho chinotevera nechivimbo:
- White meat chicken
- White meat turkey
- Nyama yenguruve
- Maonda anorema emombe (sirloin, kumusoro kwose, ziso kumativi, pasi rose)
Kucheka kwemafuta kunogona kuva nemafuta emap-inflammatory kana kuti zvisina kunaka maronda. Nokudaro dzivisai nyama yakasviba kana huku, uye kuchekwa kwechipfuwo chinenge chichitsemuka. Chete bedzi kune mutemo uyu ndewekuti iwe unokwanisa kupa mhuka dzakasimwa uswa (nyama yemombe), mafuro-akakwira (nyama yenguruve), kana kuti isina mahwanda (huku). Sezvo mhuka idzi dzakasimwa pasi pemamiriro ezvinhu akakodzera, vamwe vanhu vanoti mafuta avo anokwanisa chaizvoizvo kubatsira maronda ako.
Mazai
Kazhinji, mazai anogadzirwa nyore uye saka vanoita zvakanaka "zvakachengeteka" sarudzo kune mumwe munhu ane IBS. Mazai anokwanisa kunakidzwa zvakaoma-kana kunyorera-akabikwa, akaputirwa kana kuvharwa. Omelets uye frittatas zvinogona kuva zvokudya zvako zvekusarudza kwekudya chamangwanani, masikati kana kudya kwemanheru, uye sarudza zvakanaka kana uchidya muresitorendi .
Zvisinei, haisi muviri wevanhu vose unobata zvokudya zvose zvakafanana. Vamwe vanhu vanorondedzera kunzwisisika kune mapuroteni eai vatsvene, asi vamwe vanodaro kuti mafuta akakwirira evha yaiita chinetso. Iwe unogona kutora nedzimwe muedzo nekukanganisa kuti uone kuti chii chinokubatsira iwe.
Sarimoni Uye Omega-3 Hove
Omega-3 fatty acids inobata basa rinopesana nekuputira mukati memuviri. Sezvo kuvhiringidzika kungave kuri kuita kuti zviratidzo zvako zveBS zviwedzere, kuwedzera kudya kwako kwe omega-3s kunogona kubatsira. Nzvimbo dzakanaka dzehove dze omega-3 fatty acids dzinosanganisira:
- Anchovies
- Black cod
- Herring
- Mackerel
- Rainbow trout
- Sardines
- Senze-yakabata salmon
- Whitefish
Low-FODMAP Miti
Ikoko kunobata zvinyorwa-22 kana zvasvika kune IBS. Kubva pane zvakaitika kare, vanhu vane IBS vanoedza kuchengetedza miriwo nekuti vakaona kuti kudya miriwo kunoita kuti zvirwere zvavo zviwedzere. Zvisinei, miriwo inonakidza chaizvo pamvura yako yemvura , uye naizvozvo inogona kuva yakanaka yeBHS yako.
Nzira yekuchera ichi kubata-22 ndeyokutanga nekuwedzera zvishoma nezvishoma miriwo isingakwanise kugovera gasi uye kubvisa. Nenguva isipi, vaFODMAP vatsvakurudzi veMonash University muAustralia vakaita zvidzidzo uye vakaona kuti miriwo inofanirwa neiyo mari. Zvakanaka, iwe unotanga nemiriwo pane inotevera urongwa uye zvishoma nezvishoma uwedzere mhando yemiriwo yaunodya.
Mukuwedzera, pakusarudza miriwo yako zvakanyatsonaka, unogona kuona kuti iwe unokwanisa kuregerera miriwo yakagadzirwa, pane kuidya iyo yakasvibirira.
- Bamboo shoots
- Bell peppers
- Broccoli
- Karoti
- Celeriac
- Chigadziko (hafu yekoko)
- Birplant
- Fennel
- Green bean
- Parsley
- Parsnip
- Potato
- Zvikanda (zvikamu zvinomera chete)
- Squash
- Mbambaira
- Tomato
- Turnip
- Mambuzi emvura
- Zucchini
Low-FODMAP Greens
Mvura yako yemvura ichaonga kana kunze kwekudya mimwe miriwo, iwe wakadyawo mamwe magirasi mashizha. Mashizha aya akazara nemuviri uye haagoni kukonzera chirwere.
Nzira yekuita sei kuti iwe udye? Kana iwe uchikwanisa kuvashivirira iwo mavara, mavara ane mashizha anogona kuwedzerwa kune gorosi smoothies, majisi ehodhi , kana kuti akaitwa muhadhi. Kana zvakadaro, iwe wakafanana nevanhu vakawanda vane IBS, unogona kuona kuti muviri wako hauna kupindira kana magidhi ari kubikwa. Nzira iyo iri nyore kuita izvi ndeyokuvadana nekegori-inokonzera maorivhi. Ingova nechokwadi chekutora garlic kunze kwemafuta usati wadya, sezvo garlic yakakwirira muFODMAPs.
- Arugula (rocket lettuce)
- Bok choy
- Collard greens
- Common Cabbage
- Endive
- Kale
- Lettuce
- Radicchio
- Sipinachi, mwana
- Swiss chard
Low-FODMAP Zvibereko
Kungofanana nemiriwo, michero ine zvimwe zvinovaka muviri zvakakunakira maruva ako uye naizvozvo inofanira kuva yakanaka kune IBS yako. Asi sezvaunogona kunge wakawana nenzira yakaoma, zvimwe zvibereko zvinogona kuita kuti zviratidzo zvako zveBS zviwedzere. Kusarudza michero iri pasi muFODMAP ndiyo nzira yakachengeteka yekuenda nayo. Usangozvidya zvakawanda pane imwechete kana mukati mezuva rimwe chete kana iwe unogona kukuvadza muviri wako kukwanisa kusveta shuga muchero musina kuviriswa (uye kupisa kunofambidzana neyo!).
- Kudavirira (kurega 1/8 yezvose)
- Banana
- Bhabheri
- Cantaloupe
- Mazambiringa
- Honeydew melon
- Kiwi
- Lemon
- Lime
- Mandarin oranges
- Miorivhi
- Orenji
- Papaya (paw paw)
- Pineapple
- Raspberry
- Rhubarb
- Strawberry
- Tangelo
Nuts
Nutswe ndiwo mavara akanaka, mapuroteni, uye izvo zvinopesana nekuputika omega-3 fatty acids. Usanyengerwa nechekare nhema kuti nutswe anokuita iwe mafuta. Nutsiti inowanzoita kuti vanhu vanzwe vakagutsikana mushure mekudya kana kunwa uye zvishoma zvishoma kuti varambe vachipfugama. Nutsanga dzine mafuta asina insaturated - asi aya mafuta akakunakira sezvaanoderedza cholesterol. Inofungidzirwawo kuti iyi fomu yehutano yakanaka yakanaka kumaruva ako emvura uye naizvozvo inogona kuva yakanaka yeBHS yako.
Iwe unogona kunakidzwa nutswe nemaoko kana kuti mumhando ye nut nutters.
Heano mamwe emhando yakaderera-FODMAP kuti uite iwe:
- Amamondi (muganhu 10)
- Brazil Nuts
- Hazelnuts (muganhu 10)
- Makadamia makungu
- Pecan
- Pine nuts
- Walnuts
Mbeu
Pamhando dzose dzemhando dzakasiyana siyana dzembeu, mbeu dzechia uye flaskese dzinoratidzika kupa zvakakosha kune vanhu vane IBS, kunyanya kana iwe uchinge uchinge uchienda kune rumwe rutivi rwezvinhu. Zvose zviri zviviri zvinokonzera fiber uye omega-3 fatty acids. Unogona kuasasa pamusoro pe salads kana oatmeal, kana kuwedzera kune yako smoothies. (Cherechedza: Firasi inofanira kuve isina kugadzirwa kusati yashandiswa.)
Nokudavira, mbeu idzi dzinotevera dzakawanikwa dziri pasi muFODMAPs:
- Pumpkin
- Sunflower
Fermented Foods
Zvokudya zvinoviriswa ndezviya zvakagadzirirwa nenzira yakadai kuti chikafu chacho chine mhando dzakawanda dzepanyama dzeprobiotics - iyo mabhakitiriya akanaka-ye-iwe. Edza kuwedzera zvimwe zvekudya zvinotevera mukudya kwako kwezuva nezuva:
- Zvimwiwa zvinonwiwa, zvakadai saKefir kana kombucha
- Yakabikwa miriwo, kusanganisira sauerkraut uye kimchi
- Yogurt (pasina shuga yakawedzerwa yakawedzerwa)
Bone Broth
Kwemazana emakore, muto wakagadzirwa kubva pamapfupa e nyama kana hove yaiva chikafu chekudya kwevanhu. Homemade broths (kwete chengetedza yakatengwa!) Vari kutanga kufara zvimwe zvitsva-zvinowanikwa nekuda kwenyanzvi yokuti michina iri mumabhedha aya akanaka kune utano hwemaruva emvura uye mumukati wechipfuva. Kunyangwe kutsvakurudza kuri kukwira, iwe zvirokwazvo haugoni kukunda mukombe wokudziya wemaspure senzira yekuzvidzivirira-kugadzirisa zviratidzo zveBS.
> Sources:
> Galland, L. & Barrie, S. "Utumbo hweDysbiosis uye Zvinokonzerwa Nezvirwere" Environmental Illness Resource Website
> Gibson, P. & Shepherd, S. "Zviratidzo-zvakagadziriswa zvekudya zvekushanda kwezviratidzo zvinoshanda: FODMAP nzira" Journal of Gastroenterology uye Hepatology 2010 25: 252-258.
> "Healing Foods Pyramid" University of Michigan website
> "Nuts uye moyo wako: Kudya Nutsitsi Yemoyo Mune Utano" Mayo Clinic website