Kudya kweanoshungurudza ura syndrome: chekudya uye menyu sarudzo

Zvemukati

• Zvibvumirano zvinobvumidzwa
• Mamwe mazano ezvehutano
• Zvokudya zvine mwero
• Zvikafu zvekudzivirira
• Mharidzo yemenyu kwemazuva matatu
• Chii chinonzi FODMAP kudya?

Kudya kweanoshungurudza ura syndrome kunofanirwa kuve kuri nyore kugaya, kudzivirira kudyiwa kwezvikafu zvinomutsa dumbu mucosa, senge kofi uye zvinwiwa zvinwiwa, chikafu chine mafuta akawanda neshuga, uye kugadzirisa fiber kushandiswa.

Kudya uku kunogona kusiyana kubva pamunhu kuenda kumunhu nekuda kwekuti kushivirira kwezvikafu nezviratidzo hazvina kufanana muvanhu vese, uye panogona kuve nenguva dzekutambudzika dzemudumbu, kuzvimbirwa kana manyoka uye kuzvimba. Naizvozvo, zvakakosha kutsvaga nhungamiro kubva kune anoona nezvehutano kuitira kuti ongororo iitwe uye chirongwa chega chega chekudya chiratidzwe.

Uye zvakare, zvinokurudzirwawo kuti munhu anyore pasi zvavanodya zuva nezuva, izvi zvinobatsira kuona kuti ndezvipi zvezvikafu zvadyiwa zvinokonzeresa zviratidzo uye kusagadzikana, nekuti kazhinji zvinokwanisika kubatanidza zviratidzo nekudyiwa kwechimwe chikafu. . Ziva zviratidzo zvekushatirwa ura hwechirwere.

Zvibvumirano zvinobvumidzwa

Chikafu chinogona kubatsira kudzivirira matambudziko uye icho chinogona kuverengerwa mukudya ndeichi:

• Chibereko senge papaya, vise, sitirobheri, ndimu, mandarin, orenji kana mazambiringa;
• Muchena kana orenji miriwo seye kabichi, chayote, karoti, manhanga, zucchini, cucumber kana lettuce;
• Nyama chena sehuku kana turkey;
• Hove yemhando ipi neipi, asi yakagadzirirwa yakabikwa, muchoto kana yakabikwa;
• Zvokudya zveprobiotic se yogati kana kefir;
• Mazai;
• Skimmed mukaka uye machena chizi asina lactose, zvisinei kana nekuda kwechimwe chikonzero munhu anonzwa kusagadzikana kana achidya ichi chigadzirwa, zvinokurudzirwa kuti uzvidzivise;
• Zvinwiwa zvemuriwo almond, oat kana coconut;
• Michero yakaoma kunge maamondi, walnuts, nzungu, chestnuts nemapistachios;
• Tea ine yekugaya zvinhu uye tranquilizers, senge chamomomile, linden kana mandimu balm, yaunofanira kutora isina shuga;
• Upfu hweoatmeal, maamondi kana coconut kugadzira chingwa, mapai nemakeke;
• Quinoa uye buckwheat.

Uye zvakare, zvinokurudzirwawo kunwa pakati pe1.5 kusvika ku3 litita emvura pazuva, pakati pemvura, masobho, majuji echisikirwo nematei, izvo zvinoita kuti zvituru zviwedzere kuwedzeredzwa uye, nekudaro, zvinokwanisika kudzivirira kupatirwa kana kupera mvura mukati nyaya yemanyoka.

Izvo zvakakosha kuti utaure kuti izvi zvekudya zvinogona kusiyana kana munhu aine kusagadzikana kweguteni, allergiki kana kunetseka kune chero chikafu kana kusagadzikana kwelactose.

Mamwe mazano ezvehutano

Kuti ubvise kusagadzikana kunoitika muhuturu hwechirwere, zvakakosha kuti uchengetedze dzimwe nzira dzakadai sekudya kakati wandei pazuva muzvishoma, kutsenga chikafu mushe, kudzivirira kusadya chikafu uye kudzidzira chiitiko chenguva dzose kuti ufarire ura.

Uye zvakare, zvinokurudzirwa kudzora kudyiwa kwemichero kusvika pamasendi matatu pazuva uye 2 miriwo yemiriwo, pamwe nekudzivirira kunwa zvakapfuuridza tambo dzakaomarara, dziri tambo dzisina kunyatso nyudzwa nemuviri, izvo zvinoita kuti kuvirisa.uye kuwedzera kugadzirwa kwemukati magasi.

Chikafu chinofanirwa kubikwa zvakapusa uye zvine mwaka mudiki, uye iwe unofanirwa kusarudza kushandiswa kwemiti inonhuhwirira kune zvinonaka zvekudya.

Tarisa uone aya uye mamwe matipi ezvekudya mukudya kweinoshatisa ura chirwere:

Zvokudya zvine mwero

Iko kudyiwa kwezvikafu zvakapfuma mufibre kunofanirwa kuve pakati nepakati uye kunogona kusiyana kubva kumunhu kuenda kune munhu zvichienderana nezviratidzo zviripo nekushivirira uko munhu kwaanopa kune rudzi urwu rwechikafu.

Kune mhando mbiri dzemicheka: inosungunuka uye isingasvike. Zvizhinji zvekudya zvekudyara zvine musanganiswa wemhando mbiri idzi, kunyange hazvo zvimwe zvekudya zvine chikamu chakakwira cherudzi rumwe rwefibha kupfuura imwe. Panyaya yekutsamwa kwehurwere chirwere, chakanakira ndechekuti chikamu chakakura kwazvo chive soluble fibers, sezvo ivo vanowanzo gadzira mashoma gasi.

Neichi chikonzero, izvo zvikafu zvakanyorwa pazasi zvinofanirwa kudyiwa zvishoma uye, kana zvichibvira, zvinodzivirirwa:

• Mbeu dzese, rye, zvigadzirwa zvese, pasita;
• Bhanana rakasvibirira uye chibage;
• Muriwo wakadai senzungu, bhinzi, nyemba, asparagus uye pizi;
• Muriwo wakadai semabhurusi anomera, broccoli, hanyanisi negariki.

Rudzi urwu rwefibre runogona kuve nezvakanakira kana munhu achizvimbirwa, uye haafanire kudyiwa zvakanyanya. Kune rimwe divi, kana munhu aine manyoka, kushandiswa kwezvikafu izvi hakukurudzirwe.

Zvikafu zvekudzivirira

Mune chikafu chinoshungurudza ura hwechirwere, zvakakosha kudzivirira chikafu chinosimudzira, senge kofi, chokoreti, zvinwiwa zvine simba, tii nhema uye girini tii, kuwedzera kune kunwa zvinwiwa zvinodhaka uye chikafu chine mavara ekugadzira.

Zvinonhuwira zvakadai semhiripiri, muto uye sosi uye zvekudya zvine mafuta akawanda uye zvine shuga senge chikafu chakakangwa, masoseji, kutemwa kwenyama tsvuku ine mafuta mazhinji, machizi eyero uye zvekudya zvakagwamba nechando zvakaita senugget, pizza uye lasagna zvakare hazvisi kuparadzwa.

Izvi zvekudya zvinokonzeresa kuti ura hwemukati kutumbuka uye kuputika, zvichikonzera kuoneka kana kuwedzera kwezviratidzo zvakaita semanyoka kana kupatirwa, gasi remudumbu, kurwadza nekurwadziwa mudumbu.

Mharidzo yemenyu kwemazuva matatu

Iyi tafura inotevera inoratidza muenzaniso wemenyu yemazuva matatu-yekudzora inokanganisa bowel syndrome:

Mari inoratidzwa pamenyu uye zvekudya zvinotaurwa zvinosiyana pamunhu nemunhu, sezvo chirwere ichi chichigona kuzviratidza mumadhigirii akasiyana zvichienderana nemunhu.

Izvo zvakakosha kuti ubvunze nyanzvi yezvokudya zvinovaka muviri kuitira kuti chirongwa chezvehutano chinoenderana nezvinodiwa chako chiratidzwe, pamusoro pekutevera chikafu kusvika waona kuti ndezvipi zvekudya zvinogona kuverengerwa, izvo zvinofanirwa kudyiwa zvishoma kana zvisingawanzo uye izvo izvo zvinofanirwa ngadzivirirwe. Imwe nzira yekuita izvi ndeyekudya kweFODMAP.

Nzwisisa marapirwo anoitwa bowel syndrome kurapwa.

Chii chinonzi FODMAP kudya?

Kuti uzive kuti ndezvipi zvekudya zvaunofanira kudzivirira, wezvehutano kana chiremba anogona kuratidza kuzadzikiswa kwechikafu cheFODMAP. Mune chikafu ichi, zvekudya zvinomisikidzwa mumapoka akati wandei, senge iwo ane fructose, lactose, oligosaccharides uye polyols.

Zvekudya izvi hazvina kunyatso nyudzwa mumatumbu madiki uye zvinokurumidza kuviriswa nemabhakitiriya, saka kana zvikaganhurirwa kubva pakudya, zvinobatsira kubvisa zviratidzo zvechirwere chetsinga.

Pakutanga, chikafu chinoganhurirwa kwenguva yemavhiki matanhatu kusvika masere uyezve, zvishoma nezvishoma, zvinogona kuunzwa neboka uye maitiro emuviri anoonekwa. Ona mune zvakadzama kudya kweFODMAP.