Umhlahlandlela Wokudla Kwe-IBS

-Delile

• 1. Ukudla okuphezulu
• 2. Ukudla okuphansi kwe-fiber
• 3. Ukudla okungenayo i-Gluten
• 4. Ukudla kokuqeda
• 5. Ukudla okunamafutha amancane
• 6. Ukudla okuphansi kwe-FODMAP
• Ukudla kwakho okuhle kakhulu

Ukudla kwe-IBS

I-Irritable bowel syndrome (IBS) yisifo esingakhululekile esibonakala ngezinguquko ezinkulu ekuhambeni kwamathumbu. Abanye abantu babhekana nesifo sohudo, kanti abanye banokuqunjelwa. Amajaqamba nobuhlungu besisu kungenza imisebenzi yansuku zonke ingabekezeleleki.

Ukungenelela kwezokwelapha kubalulekile ekwelapheni i-IBS, kepha bewazi ukuthi izidlo ezithile zingazithuthukisa izimpawu zakho? Hlola izidlo ezivame kakhulu ukutholakala ukuze unciphise izimpawu ezingakhululekile, futhi usebenzele ukuhola impilo enempilo.

1. Ukudla okuphezulu

I-Fiber yengeza inqwaba ezihlalweni zakho, esiza usizo ekuhambeni. Umuntu omdala kufanele adle amagremu angama-20 kuye kwangama-35 we-fiber ngosuku. Yize lokhu kubonakala kulula ngokwanele, iNational Institute of Diabetes and Digestive and Kidney Diseases ilinganisela ukuthi abantu abaningi badla kuphela amagremu ama-5 kuye kwayi-14 ngosuku.

Ukudla okune-fiber eningi, njengezithelo, imifino, nezinhlamvu eziphelele, kunomsoco futhi kusiza ukuvimbela ukuqunjelwa. Kodwa-ke, uma uhlangabezana nokuqunjelwa kusuka ekukhuphukeni kokudla kwe-fiber, zama ukugxila kuphela ku-fiber encibilikayo etholakala kwizithelo nemifino esikhundleni sezinhlamvu.

2. Ukudla okuphansi kwe-fiber

Ngenkathi i-fiber ingasiza abanye abantu abane-IBS, ukwanda kokudla kwe-fiber kungazenza zibe zimbi izimpawu uma uhlala unegesi nesifo sohudo. Ngaphambi kokuba ususe ngokuphelele i-fiber ekudleni kwakho, gxila emithonjeni yefayibha encibilikayo etholakala ezintweni ezikhiqizayo, njengama-apula, amajikijolo, izaqathe kanye ne-oatmeal.

I-fiber encibilikayo ichitheka emanzini esikhundleni sokungeza inqwaba eyengeziwe ehambisana nefayibha engancibiliki. Imithombo ejwayelekile yefayibha engenakunyakaziswa ifaka okusanhlamvu okuphelele, amantongomane, utamatisi, omisiwe, i-broccoli kanye neklabishi.

Ungase futhi ucabangele ukuthatha imithi elwa nohudo imizuzu engama-30 ngaphambi kokudla i-fiber ukunciphisa imiphumela. Le ndlela iyasiza ikakhulukazi lapho udla ezindaweni zokudlela nalapho usohambweni. Noma kunjalo, akufanele wenze umkhuba ngakho.

3. Ukudla okungenayo i-Gluten

I-Gluten yiprotheni etholakala kwimikhiqizo yokusanhlamvu efana nesinkwa ne-pasta. Amaprotheni angalimaza amathumbu kubantu abangahambisani ne-gluten. Abanye abantu abanokuzwela noma ukungabekezelelani ne-gluten nabo babhekana ne-IBS. Ezimweni ezinjalo, ukudla okungenayo i-gluten kunganciphisa izimpawu.

Susa ibhali, irye, nokolweni ekudleni kwakho ukuze ubone ukuthi izinkinga zesisu ziyathuthuka yini. Uma ungumuntu oshisekela isinkwa ne-pasta, lisekhona ithemba. Ungathola izinguqulo ezingenayo i-gluten zemikhiqizo yakho oyithandayo ezitolo zokudla ezempilo nasezitolo eziningi zokudla.

4. Ukudla kokuqeda

Ukudla kokuqeda kugxile ekugwemeni ukudla okuthile isikhathi eside ukubona ukuthi izimpawu zakho ze-IBS ziyathuthuka yini. I-International Foundation for Functional Gastrointestinal Disorders (IFFGD) incoma ukusika lezi zigebengu ezine ezivamile:

• ikhofi
• ushokoledi
• ifayibha engenakunyibilika
• amantongomane

Kodwa-ke, kufanele udele noma yikuphi ukudla othola ukuthi kunomsolwa. Qeda ngokuphelele ukudla okukodwa ekudleni kwakho amasonto ayi-12 ngasikhathi. Qaphela noma yikuphi umehluko ezimpawu zakho ze-IBS bese uqhubekela ekudleni okulandelayo ohlwini lwakho.

5. Ukudla okunamafutha amancane

Ukusetshenziswa okungapheli kokudla okunamafutha amaningi kunomthelela owaziwayo ezindabeni ezahlukahlukene zezempilo, njengokukhuluphala. Kodwa-ke, kungaba nzima kakhulu kulabo abane-IBS ngokuqinisa izimpawu.

Ukudla okunamafutha aphezulu ngokuvamile kune-fiber encane, okungaba yinkinga ekuqunjelweni okuhlobene ne-IBS. Ngokusho komtholampilo waseCleveland, ukudla okunamafutha kubi kakhulu kubantu abane-IBS exubile, ebonakala ngenhlanganisela yokuqunjelwa kanye nohudo. Ukuqala ukudla okunamafutha aphansi kulungile enhliziyweni yakho futhi kungathuthukisa izimpawu zamathumbu ezingakhululekile.

Esikhundleni sokudla ukudla okuthosiwe namafutha ezilwane, gxila enyameni engenamafutha, izithelo, imifino, okusanhlamvu nemikhiqizo yobisi enamafutha amancane.

6. Ukudla okuphansi kwe-FODMAP

Ama-FODMAP ama-carbohydrate anzima emathunjini ukugaya. Njengoba la ma-carbs edonsa amanzi amaningi emathunjini, abantu abane-IBS bangathola igesi eyengeziwe, ukuqunjelwa, nohudo ngemuva kokudla lokhu kudla.

Isiqubulo sisho “ama-oligosaccharides abilayo, ama-disaccharides, ama-monosaccharides nama-polyols.” Ukunciphisa okwesikhashana noma ukunciphisa ukudla kwakho okuphezulu kokudla kwe-FODMAP amasonto ayisithupha kuya kwayisishiyagalombili kungathuthukisa izimpawu zakho ze-IBS.

Kubalulekile ukuqaphela ukuthi akuwona wonke ama-carbohydrate angama-FODMAP. Ukuze uthole umphumela omuhle kakhulu, kufanele ususe izinhlobo zokudla ezilungile. Ukudla okufanele ukugweme kufaka phakathi:

• i-lactose (ubisi, u-ayisikhilimu, ushizi, iyogathi)
• izithelo ezithile (amapentshisi, ikhabe, amapheya, umango, ama-apula, ama-plums, ama-nectarine)
• imidumba
• i-high-fructose corn syrup
• ubumnandi
• isinkwa esuselwe kakolweni, okusanhlamvu ne-pasta
• ama-cashews nama-pistachios
• imifino ethile (i-artichoke, i-asparagus, i-broccoli, u-anyanisi, amahlumela ase-brussels, ukholifulawa, amakhowe)

Khumbula ukuthi ngenkathi lokhu kudla kususa ezinye izithelo, amantongomane, imifino, kanye nobisi, akuqedi konke ukudla kulezi zigaba. Uma uphuza ubisi, khetha ubisi olungena-lactose noma ezinye izindlela ezifana nelayisi noma ubisi lwe-soy.

Ukuze ugweme ukudla okunemikhawulo ngokweqile, khuluma nodokotela wezokudla ngaphambi kokuqala lokhu kudla.

Ukudla kwakho okuhle kakhulu

Ukudla okuthile kungasiza i-IBS, kepha wonke umuntu wehlukile. Hlola izimpawu zakho bese ukhuluma nodokotela wakho ngaphambi kokuqala ukudla okusha. Hlala uhlangana nokuthi umzimba wakho uphendula kanjani ekudleni okuthile, njengoba kungadingeka ukuthi udle ukudla okudlayo.

Ngokuya ngamaNational Institutes of Health, kufanele uphuze amanzi amaningi, uzivocavoca njalo, futhi wehlise ukudla kwakho okune-caffeine ukukhuthaza ukujwayela nokunciphisa izimpawu ze-IBS.