IBS uye Kurema Kuwana kana Kurasikirwa

Zvemukati

• IBS inobata sei huremu hwako?
• IBS uye kudya
• Chikafu cheFODMAP cheBS
• Mhedziso

Chii chinonzi irritable bowel syndrome?

Irritable bowel syndrome (IBS) mamiriro anoita kuti munhu awane kusagadzikana kwemudumbu (GI) zviratidzo nguva dzose. Izvi zvinogona kusanganisira:

• kupwanya mudumbu
• kurwadziwa
• manyoka
• kuvimbiswa
• gasi
• kuzvimba

Zviratidzo zveBS zvinogona kubva pane zvinyoro kusvika kune zvakanyanya. Musiyano uripo pakati peBS uye mamwe mamiriro anokonzeresa zvakafanana zviratidzo - senge ulcerative colitis uye chirwere cheCrohn - ndechekuti IBS haina kukuvadza ura hukuru.

Hazvisi izvo zvinoita kuti uremu uremu nekuda kweBS, zvakasiyana ulcerative colitis uye chirwere cheCrohn. Zvisinei, nokuti IBS inogona kukanganisa rudzi rwezvokudya izvo munhu anogona kutsungirira, zvinogona kukonzera kushanduka kwehuremu. Pane matanho aunotora kuti uchengetedze huremu hune hutano uye ugare zvakanaka neBS.

IBS inobata sei huremu hwako?

Sekureva kweCleveland Clinic, IBS ndeimwe yematambudziko akajairika anokanganisa mashandiro eGI system. Kufungidzira kunosiyana asi vanoti zvinosvika makumi maviri kubva muzana zvevakuru muUnited States vakataura zviratidzo zvakafanana neBS.

Izvo chaizvo zvikonzero zveBS hazvizivikanwe. Semuenzaniso, vamwe vanhu vane IBS ruzivo rwakawedzera nguva dzemanyoka nekuti avo matumbo anoita senge achifambisa chikafu kuburikidza nekukurumidza kupfuura zvakajairwa. Mune vamwe, zviratidzo zvavo zveBS zvinosanganiswa nekuzvimbirwa nekuda kwegumbu rinofamba zvishoma nezvishoma kupfuura zvakajairwa.

IBS inogona kukonzera kurema kurasikirwa kana kuwana mune vamwe vanhu. Vamwe vanhu vanogona kusangana nekukosha mudumbu uye kurwadziwa kunogona kuvakonzera kudya mashoma macalorie kupfuura zvavaiwanzoita. Vamwe vanogona kunamatira kune zvimwe zvekudya zvine macalorie akawanda kupfuura anodikanwa.

Munguva pfupi yapfuura yakaratidza kuti panogona zvakare kuve nehukama pakati pekuwedzeredza uye kuva neBS. Imwe dzidziso ndeyekuti kune mamwe mahormone akagadzirwa munzira yekugaya inodzora huremu. Aya mahormone mashanu anozivikanwa anoita kunge ari pamatanho asina kujairika muvanhu vane IBS, angave akakwirira kana akaderera kupfuura zvaitarisirwa. Shanduko idzi mumatumbu mahormone anogona kukanganisa manejimendi manejimendi, asi kumwe kutsvagurudza kuchiri kudikanwa.

Iwe haungakwanise kugara uchikwanisa kudzora zviratidzo zvako kana uine IBS, asi kune dzimwe nzira dzekukubatsira iwe kuchengeta huremu hune hutano, kusanganisira kudya chikafu chine hutano chinosanganisira fiber.

IBS uye kudya

Kudya kunosanganisira kudya zvidiki zvidiki kunokurudzirwa pane kudya kudya kukuru kana uine IBS. Mukuwedzera kune uyu mutemo wechigunwe, chikafu chakaderera mumafuta uye chakakwira mune yakazara zviyo makabhohaidhiretsi anogona zvakare kukubatsira iwe kana uine IBS.

Vanhu vazhinji vane IBS vanozeza kudya chikafu chine fiber nekutya kuti vangakonzere gasi inowedzera zviratidzo. Asi iwe haufanire kudzivirira fiber zvachose. Iwe unofanirwa kuwedzera zvishoma nezvishoma fiber kuchikafu chako, icho chinobatsira kudzikisira mukana wegesi uye kuzvimba. Chinangwa chekuwedzera pakati pe2 kusvika ku3 magiramu efaibha pazuva uchinwa mvura yakawanda kudzikisa zviratidzo. Huwandu hwezuva nezuva hwefibha yevakuru huri pakati pegumi nemaviri nemakumi matatu nemana.

Iwe ungangoda kudzivirira chikafu chinozivikanwa mune vamwe vanhu kuti chiwedzere IBS - izvi zvekudya zvinowanzo guma nekuwedzera huremu. Izvi zvinosanganisira:

• zvinwiwa zvinodhaka
• zvinwiwa zvine caffeine
• chikafu chine huwandu hwakakura hwezvinhu zvinotapira zvekugadzira se sorbitol
• chikafu chinozivikanwa nekukonzera gasi, senge bhinzi uye makabheji
• chikafu chine mafuta mazhinji
• zvigadzirwa zvemukaka wese
• chikafu chakakangwa

Chiremba wako anogona zvakare kukurudzira kuchengeta bhuku rezvikafu zvaunodya kuti uone kana uchikwanisa kuona izvo zvinowanzo kuwedzera zviratidzo zvako.

Chikafu cheFODMAP cheBS

Imwe sarudzo kune avo vari kutsvaga kuchengetedza huremu hune hutano uye kudzikisira zviratidzo zveBS kudya kwakaderera kweFODMAP. FODMAP inomiririra yakaviriswa oligo-di-monosaccharides uye polyols. Mashuga anowanikwa mune izvi zvekudya anowanzo kuve akaomesesa kune vanhu vane IBS kugaya uye anowanzo kuwedzera zviratidzo.

Kudya kwacho kunosanganisira kudzivirira kana kudzora chikafu chakakwira mumaFODMAP, anosanganisira:

• fructans, inowanikwa mugorosi, hanyanisi, uye gariki
• fructose, inowanikwa mumaapuro, mablackberries, nemapere
• galactans, inowanikwa mune bhinzi, nyemba, uye soy
• lactose kubva kuzvigadzirwa zvemukaka
• polyols kubva kune doro rehuga senge sorbitol uye michero semapichisi uye plums

Kuverenga zvinyorwa zvekudya zvakanyatsonaka uye kudzivirira izvi zvinowedzera zvinogona kubatsira iwe kudzikisira mukana wekuti iwe ugozoona zviratidzo zvemudumbu zvine hukama neBS.

Mienzaniso yeBS-inoshamwaridzika, yakaderera FODMAP chikafu inosanganisira:

• michero, inosanganisira mabhanana, bhuruu, mazambiringa, maorenji, mapainapples, uye mahabhurosi
• dairy isina mahara
• akaonda mapuroteni, kusanganisira huku, mazai, hove, uye turkey
• miriwo, kusanganisira macarrots, magaka, green beans, lettuce, kare, mbatatisi, squash, nematomatisi
• zvinotapira, zvinosanganisira shuga tsvuku, nzimbe, uye mapira manyuchi

Avo vari pane yakaderera FODMAP yekudya vanogona kubvisa zvimwe zvakakwirira zveFODMAP zvekudya uye zvishoma nezvishoma kuzviwedzera zvakare mukati kuti vaone kuti ndezvipi zvekudya zvinogona kudyiwa zvakachengeteka.

Mhedziso

Kurema uremu kana kuwana kunogona kuve mhedzisiro yeBS. Nekudaro, kune nzira dzekudya dzinogona kubatsira iwe kudzikisa zviratidzo zvako uchichengeta huremu hune hutano.

Kana nzira yekudya isingabatsire zviratidzo zvako, taura nachiremba wako nezve zvimwe zvinogona kukonzeresa uremu hwako kana kuwana.