Chikafu chakaderera-fiber

Fiber chinhu chinowanikwa mumiti. Dhaidhi fiber, iyo mhando yaunodya, inowanikwa mumichero, miriwo, uye zviyo. Paunenge uri pane yakaderera-fiber chikafu, iwe unozodya zvekudya zvisina fiber yakawanda uye zviri nyore kugaya.

Yakakwira-fiber zvekudya inowedzera huwandu kune ako matumbo kufamba. Kudya zvakaderera-fiber zvekudya kunogona kudzora saizi yekufamba kwematumbo uye kuita kuti vasaumbike. Wako wekuchengeta hutano anogona kukurudzira kuti iwe uteedzere kwechinguva-shoma chikafu kana iwe uine flare-up ye ::

• Irritable bowel chirwere
• Diverticulitis
• Chirwere cheCrohn
• Ulcerative colitis

Dzimwe nguva vanhu vanoiswa pachikafu ichi kwenguva pfupi mushure memamwe marudzi ekuvhiya gut, senge ileostomy kana colostomy.

Kana iwe uine kuomarara kwemukati kana kuvharika, ungangoda kudzikisira yako fiber kudya kwenguva refu. Iwe haufanire kutevedzera yakaderera-fiber kudya kweanopisa chirwere chemuviri kunze kwekunge iwe uine flare kana nhoroondo yekusimbisa. Wako mupi anogona kukuendesa kune wezvekudya kuti ubatsirwe pakuronga kudya.

Chikafu chakaderera-fiber chinogona kusanganisira chikafu chawakajaira kudya, semuriwo wakabikwa, michero, chingwa chena, uye nyama. Izvo hazvisanganise chikafu chakakwira mune fiber kana zviri zvimwe kugaya, senge:

• Bhinzi nenyemba
• Mbeu dzese
• Mazhinji miriwo mbishi nemichero kana majusi avo
• Michero nematehwe emiriwo
• Nuts uye mbeu
• Iyo inobatanidza matishu enyama

Chiremba wako kana chiremba wezvekudya angangokuudza kuti usadya zvinopfuura imwe giramu yefibre pazuva, senge gumi kusvika gumi nemashanu magiramu (g).

Pazasi pane zvimwe zvekudya zvinokurudzirwa kune yakaderera-fiber chikafu. Izvo zvichiri kugona kuti zvimwe zvezvikafu izvi zvigumbure system yako. Taura nachiremba wako kana chiremba wezvekudya kana chikafu chichiita kuti dambudziko rako riwedzere.

Zvigadzirwa zvemukaka:

• Unogona kunge uine yogati, kefir, koteji chizi, mukaka, pudding, muto wakasvibira, kana maoita 1.5 (43 g) echizi yakaoma. Kana iwe uri lactose isingashiviriri, shandisa zvigadzirwa zvisina-lactose.
• Dzivisa zvigadzirwa zvemukaka nenzungu, mhodzi, michero, miriwo, kana granola yakawedzerwa kwavari.

Chingwa nezviyo:

• Iwe unogona kunge wakachenesa chingwa chena, zviyo zvakaomeswa (senge rizi rinozvitutumadza, zviyo zvechibage), farina, chena pasta, uye maputi. Ita shuwa kuti chikafu ichi chine mashoma pane maviri magiramu e fiber pakushandira.
• Usadye zviyo zvezviyo zvakakwana, zvinokanganisa, zviyo, pasita yegorosi, mupunga wakasviba, bhari, oats, kana popcorn.

Muriwo: Unogona kudya iyi miriwo mbishi:

• Lettuce (yakasungwa, mune zvishoma zvishoma pakutanga)
• Makomkomere (asina mbeu kana ganda)
• Zucchini

Unogona kudya iyi miriwo kana yakabikwa zvakanaka kana makedheni (isina mhodzi). Iwe unogona zvakare kunwa majusi akagadzirwa kubva kwavari kana iwo asina mbeu kana pulp:

• Yellow squash (isina mbeu)
• Sipinachi
• Nhanga
• Shiraplant
• Mbatatisi, isina ganda
• Bhinzi dzakasvibirira
• Wax bhinzi
• Asparagus
• Beet
• Makarotsi

Usadye chero muriwo usiri pane zvakanyorwa pamusoro. Usadya miriwo mbishi. Usadya miriwo yakakangwa. Dzivisa miriwo nemasese nembeu.

Zvibereko:

• Iwe unogona kunge uine majusi emichero usina pulp uye yakawanda michero yemagaba kana michero michero, senge applesauce. Dzivisa michero yakakonzerwa mumushonga unorema
• Michero mimbishi yaunogona kuve nayo ndeyemaapurikoti akaibva, mabhanana uye cantaloupe, huchi hwenyuchi, visi, nectarini, mapopo, mapichisi, uye plums. Dzivisa mimwe michero mitsva.
• Dzivisa chinanazi uye mbishi chinanazi, maonde matsva, majikiji, michero yese yakaomeswa, mhodzi yemichero, uye michero uye muto.

Mapuroteni:

• Unogona kudya nyama yakabikwa, hove, huku, mazai, nzungu ruomba, uye tofu. Ita shuwa kuti nyama dzako dzakapfava uye dzakapfava, kwete kutsenga negristle.
• Dzivisa nyama yekudyira, imbwa dzinopisa, soseji, inotapira nzungu mafuta, nzungu, bhinzi, tempeh, uye pizi.

Mafuta, maoiri, uye sauces:

• Unogona kudya ruomba, majarini, maoiri, mayonesi, kirimu yakarova, uye sosi dzakatsetseka uye zvipfeko.
• Smooth condiments zvakanaka.
• Usadye zvinwiwa zvakanyanya kana zvine acid uye zvipfeko.
• Dzivisa chunky relishes uye mapundu.
• Usadye zvakadzika-zvakakangwa chikafu.

Zvimwe zvekudya uye zvinwiwa:

• Usadye madhiri ane nzungu, coconut, kana michero isina kukodzera kudyiwa.
• Ita shuwa kuti urikunwa zvinwiwa zvakakwana, kunyanya kana uri kuita manyoka.
• Chiremba wako kana chiremba wezvekudya anokwanisa kukurudzira kuti iwe dzivirira zvakare caffeine uye doro.

Sarudza zvekudya zvakaderera mumafuta uye zvakawedzera shuga kana uchitevera yakaderera-fiber chikafu.

Izvo zvinokwanisika kuzadzikisa zvido zvemuviri wako maererano nemazere macalorie, mafuta, mapuroteni, makabhohaidhiretsi, uye mvura. Nekudaro, nekuti chikafu ichi hachina chikafu chakasiyana siyana chinowanzodiwa nemuviri wako kuti ugare uine hutano, ungatofanira kutora zvinowedzera, senge multivitamin. Tarisa nachiremba wako kana chiremba wezvekudya.

Fiber inorambidzwa kudya; Chirwere cheCrohn - yakaderera fiber kudya; Ulcerative colitis - yakaderera fiber kudya; Kuvhiya - yakaderera fiber chikafu

Mayer EA. Kushanda kwepamuviri kusagadzikana: inokanganisa bowel syndrome, dyspepsia, esophageal chest pain, uye chirungurira. Mune: Goldman L, Schafer AI, eds. Goldman-Cecil Mushonga. 26th ed. Philadelphia, PA: Elsevier; 2020: chitsuwa 128.

Pham AK, McClave SA. Kutarisira kwehutano. Muna: Feldman M, Friedman LS, Brandt LJ, eds. Sleisenger uye Fordtran's Gastrointestinal uye Chirwere Chiropa. 11th ed. Philadelphia, PA: Elsevier; 2021: chits.

• Chirwere cheCrohn
• Diverticulitis
• Ileostomy
• Kugadziriswa kwematumbo kugadzirisa
• Yakakura ura resection
• Diki ura resection
• Yese mudumbu colectomy
• Yakazara proctocolectomy uye ileal-anal homwe
• Yakazara proctocolectomy neileostomy
• Ulcerative colitis

• Bvisa mvura yekudya
• Chirwere cheCrohn - kubuda
• Diverticulitis uye diverticulosis - kubuda
• Chizere chemvura chikafu
• Ileostomy nemwana wako
• Ileostomy uye kudya kwako
• Ileostomy - kubuda
• Utumbo kana hutumbo - kuturika
• Yakakura ura resection - kubuda
• Diki ura resection - kubuda
• Yese colectomy kana proctocolectomy - kubuda
• Ulcerative colitis - kubuda

• Chirwere chaCrohn
• Chikafu Fibre
• Diverticulosis uye Diverticulitis
• Ostomy
• Ulcerative Colitis