IBS Kudya Kudya

Zvemukati

• 1. Kudya-kwepamusoro-fiber
• 2. Low-fiber kudya
• 3. Kudya kusina Gluteni
• 4. Kubvisa kudya
• 5. Kudya kwemafuta mashoma
• 6. Kudya kwakaderera kweFODMAP
• Kudya kwako kwakanyanya

Kudya kweBS

Irritable bowel syndrome (IBS) kusagadzikana kusagadzikana kunoonekwa nekuchinja kukuru mukufamba kwematumbu. Vamwe vanhu vanoona manyoka, nepo vamwe vaine kupatirwa. Makurombo uye kurwadziwa mudumbu kunogona kuita kuti zviitiko zvezuva nezuva zvisagone kutsungirira.

Kupindira kwekurapa kwakakosha pakurapa IBS, asi waiziva here kuti kumwe kudya kunovandudza zviratidzo zvako? Wongorora zvekudya zvakajairika kuti uderedze zviratidzo zvisina kugadzikana, uye shandira kune kurarama hupenyu hune hutano.

1. Kudya-kwepamusoro-fiber

Fiber inowedzera huwandu kuzvituru zvako, izvo zvinobatsira rubatsiro mukufamba. Wepakati munhu mukuru anofanirwa kudya magiramu makumi maviri kusvika makumi matatu neshanu pazuva. Kunyangwe izvi zvichiita sezviri nyore zvakakwana, iyo National Institute of Diabetes uye Digestive uye Kidney Zvirwere inofungidzira kuti vanhu vazhinji vanongodya magiramu mashanu kusvika gumi nemana pazuva.

Fibhi-yakapfuma chikafu, senge michero, miriwo, uye zviyo zvakakwana, zvinovaka muviri uye zvinobatsira kudzivirira kupatira. Zvisinei, kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge.

2. Low-fiber kudya

Kunyange zvazvo fiber inogona kubatsira vamwe vanhu vane IBS, kuwedzera fiber kudya kunogona kukuvadza zviratidzo kana iwe kazhinji uine gesi uye chirwere. Usati wabvisa zvachose fiber kubva pane zvaunodya, isa pfungwa pazvinhu zvinogadziriswa faibha zvakawanikwa muzvinhu zvinogadzirwa, zvakaita semaapuro, maabriji, makarotsi, uye oatmeal.

Fibha inogadziriswa inonyungudika mumvura pachinzvimbo chekuwedzera yakawedzera hombe inosangana neasina kubatika fiber. Zvakajairika sosi yeasina kusungunuka fiber inosanganisira zviyo zvakakwana, nzungu, matomatisi, mazambiringa akaomeswa, broccoli, uye kabichi.

Iwe unogona zvakare kufunga nezve kutora anti-diarrheal mishonga maminetsi makumi matatu usati wadya fiber kudzikisa mhedzisiro. Iyi nzira inonyanya kubatsira kana uchidya mumaresitorendi uye uchienda. Zvisinei, haufaniri kuita tsika yacho.

3. Kudya kusina Gluteni

Gluten ipuroteni inowanikwa mune zvigadzirwa zvezviyo zvakaita sechingwa nepasta. Iyo protein inogona kukuvadza ura muvanhu vane gluten-vasingashiviriri. Vamwe vanhu vane hunyoro kana kusashivirira kune gluten vanoonawo IBS. Mumamiriro ezvinhu akadaro, chikafu chisina-gluten chinogona kudzora zviratidzo.

Bvisa bhari, rye, uye gorosi kubva pane zvaunodya kuti uone kana matambudziko emudumbu ari nani. Kana iwe uri chingwa uye pasita anonyanyisa, kuchine tariro. Unogona kuwana ma-gluten-emhando dzese dzaunofarira zvigadzirwa muzvitoro zvekudya zvine hutano uye zvitoro zvakawanda.

4. Kubvisa kudya

Kudya kwekubvisa kunotarisana nekudzivirira zvimwe zvekudya kwenguva yakareba kuti uone kana zviratidzo zvako zveBS zvichivandudza. Sangano reInternational Foundation for Functional Gastrointestinal Disorders (IFFGD) rinokurudzira kucheka ava vana mhosva:

• kofi
• chokoreti
• isingasviki fiber
• nzungu

Nekudaro, iwe unofanirwa kurega chero chikafu chaunowana chaunofungidzirwa. Nyatso bvisa chikafu chimwe kubva kuchikafu chako kwevhiki gumi nembiri panguva. Cherekedza chero mutsauko muzviratidzo zvako zveBS uye enda kune chinotevera chikafu pane yako runyorwa.

5. Kudya kwemafuta mashoma

Kugara uchidya zvekudya zvine mafuta akawanda kunozivikanwa kunobatsira kune akasiyana ehutano nyaya, senge kufutisa. Zvisinei, zvinogona kunyanya kuoma kune avo vane IBS nekuwedzera zviratidzo.

Zvokudya zvine mafuta akawanda zvinowanzove zvakaderera mufayibha, izvo zvinogona kunetsekana nekudzvinyirirwa zvine chekuita neBS. Sekureva kweCleveland Clinic, chikafu chine mafuta chakanyanya kushata kune vanhu vane IBS yakavhenganiswa, iyo inozivikanwa nekubatana kwekuzvimbirwa uye manyoka. Kutanga kudya kwemafuta mashoma kwakanakira moyo wako uye kunogona kugadzirisa kusagadzikana kwezviratidzo zvemuviri.

Panzvimbo pekudya chikafu chakakangwa uye mafuta emhuka, tarisa pane dzakaonda nyama, michero, miriwo, zviyo uye zvakaderera-mafuta zvigadzirwa zvemukaka.

6. Kudya kwakaderera kweFODMAP

FODMAPs makabhohaidhiretsi ayo akaomesera ura kugaya. Sezvo aya ma carbs achidhonza mamwe mvura kupinda muura, vanhu vane IBS vanogona kuwana yakawanda gasi, kuzvimba uye manyoka mushure mekudya izvi zvekudya.

Izwi racho rinomiririra "oligosaccharides inovirisa, disaccharides, monosaccharides, uye polyols." Kudzivirira kwenguva pfupi kana kudzora kudya kwako kwepamusoro kweFODMAP chikafu kwemavhiki matanhatu kusvika masere kunogona kugadzirisa zviratidzo zvako zveBS.

Izvo zvakakosha kuti uzive kuti haasi ese makabhohaidhiretsi ari maFODMAP. Kuti uwane mhedzisiro, iwe unofanirwa kubvisa mhando dzakakodzera dzechikafu. Zvikafu zvekudzivisa zvinosanganisira:

• lactose (mukaka, ice cream, chizi, yogati)
• mimwe michero (mapichisi, watermelon, mapeya, mango, maapuro, plums, nectarines)
• nyemba
• high-fructose chibage sirasi
• zvinotapira
• gorosi-based chingwa, zviyo, uye pasta
• cashews uye pistachios
• mimwe miriwo (artichoke, asparagus, broccoli, hanyanisi, zvinomera zvebrussels, cauliflower, howa)

Ramba uchifunga kuti kunyange chikafu ichi chichibvisa mimwe michero, nzungu, miriwo, uye mukaka, hazvibvise zvese zvekudya kubva muzvikamu izvi. Kana iwe ukanwa mukaka, sarudza mukaka usina-lactose kana dzimwe nzira dzakadai semupunga kana mukaka we soy.

Kuti udzivise kudya kwakanyanya, taura nachiremba wezvekudya usati watanga kudya uku.

Kudya kwako kwakanyanya

Zvimwe zvekudya zvinogona kubatsira IBS, asi munhu wese akasiyana. Wongorora zviratidzo zvako uye taura nachiremba wako usati watanga chikafu chitsva. Gara uchienderana nemabatiro anoita muviri wako kune zvimwe zvekudya, sezvo iwe ungangoda kudzora izvo zvaunodya.

Sekureva kweNational Institutes of Health, iwe unofanirwa kunwa mvura yakawanda, kurovedza muviri nguva dzose, uye kudzikisa yako caffeine inodyiwa kusimudzira kuwanda uye kudzikisa zviratidzo zveBS.