Isikhokelo sokutya se-IBS

Umxholo

• 1. Ukutya okuphezulu
• 2. Ukutya okune-fiber encinci
• 3. Ukutya okungenayo i-Gluten
• 4. Ukuphelisa ukutya
• 5. Ukutya okunamafutha asezantsi
• 6. Ukutya okuphantsi kweFODMAP
• Okona kutya kutya kwakho

Ukutya kwe-IBS

Irritable bowel syndrome (IBS) sisifo esingathandekiyo esibonakaliswa lutshintsho olukhulu ekuhambeni kwamathumbu. Abanye abantu bafumana urhudo, ngelixa abanye benesisu. Iintlambo kunye neentlungu esiswini zingenza imisebenzi yemihla ngemihla inganyamezeleki.

Ungenelelo lonyango lubalulekile kunyango lwe-IBS, kodwa ubusazi ukuba izidlo ezithile zinokuphucula iimpawu zakho? Jonga ukutya okuqhelekileyo okufumanekayo ukunciphisa iimpawu ezingathandekiyo, kunye nokusebenza ekukhokeleni ubomi obunempilo.

1. Ukutya okuphezulu

Ifayibha yongeza ubuninzi kwizitulo zakho, ezinceda ekuhambeni. Umndilili wabantu abadala kufuneka atye i-20 ukuya kwi-35 yeegramu zentsinga ngemini. Ngelixa oku kubonakala kulula ngokwaneleyo, iZiko leLizwe leSwekile kunye neDigestive kunye neZifo zeZintso liqikelela ukuba uninzi lwabantu lutya iigram ezi-5 ukuya kwezi-14 ngosuku.

Ukutya okune-fibre, okufana neziqhamo, imifuno, kunye neenkozo ezipheleleyo, kunesondlo kwaye kunceda ukuthintela ukuqhina. Nangona kunjalo, ukuba ufumana ukuqunjelwa kukwanda kokutya kwefayibha, zama ukugxila kuphela kwifayibha enyibilikayo efumaneka kwiziqhamo kunye nemifuno endaweni yeenkozo.

2. Ukutya okune-fiber encinci

Ngelixa i-fiber inokunceda abanye abantu abane-IBS, ukonyuka kokutya kwefayibha kunokuba mandundu ngakumbi iimpawu ukuba uhlala unegesi kunye norhudo. Ngaphambi kokuba ususe ngokupheleleyo ifayibha ekudleni kwakho, gxila kwimithombo yefayibha enyibilikayo efumaneka kwizinto ezinje ngeapile, amajikijolo, iminqathe kunye ne-oatmeal.

Ifayibha enyibilikayo inyibilika emanzini endaweni yokongeza isambuku esongezelelekileyo esinxulunyaniswa nefayibha engenakunyibilika. Imithombo eqhelekileyo yefayibha engenakunyibilika ibandakanya iinkozo ezipheleleyo, amandongomane, iitumato, ierasentyisi, ibroccoli kunye nekhaphetshu.

Unokucinga ngokuthatha amayeza alwa urhudo kwimizuzu engama-30 ngaphambi kokutya ifayibha ukunciphisa iziphumo. Le ndlela iluncedo ngakumbi xa usitya kwiivenkile zokutyela nasekuhambeni. Nangona kunjalo, awufanele wenze umkhwa kuyo.

3. Ukutya okungenayo i-Gluten

IGluten yiprotein efumaneka kwiimveliso eziziinkozo ezifana nesonka kunye ne-pasta. Iprotheni inokonakalisa amathumbu ebantwini abanyamezelayo. Abanye abantu abanobuntununtunu okanye ukunganyamezelani kwi-gluten banamava e-IBS. Kwiimeko ezinjalo, ukutya okungenagluten kunokunciphisa iimpawu.

Susa irhasi, irye, kunye nengqolowa ekudleni kwakho ukuze ubone ukuba iingxaki zesisu ziyaphucuka. Ukuba uyisonka kunye nepasta fanatic, lisekhona ithemba. Ungafumana iinguqulelo ezingenagluten zeemveliso zakho ozithandayo kwiivenkile zokutya kunye nakwiivenkile ezininzi zokutya.

4. Ukuphelisa ukutya

Ukutya okupheliswa kugxile ekuthinteleni ukutya okuthile ixesha elide ukubona ukuba iimpawu zakho ze-IBS ziyaphucuka na. IZiko laMazwe ngaMazwe lokuPhazamiseka eSiswini sokuSebenza (IFFGD) licebisa ukuba kunqunyulwe aba bane banezinto eziqhelekileyo:

• kofu
• itshokholethi
• ifayibha engenakunyibilika
• amandongomane

Nangona kunjalo, kuya kufuneka uyeke nakuphi na ukutya ofumana ukukrokrela. Ukuphelisa ngokupheleleyo ukutya okunye ekutyeni kwakho iiveki ezili-12 ngexesha. Qaphela nakuphi na ukwahluka kwiimpawu zakho ze-IBS kwaye uqhubeke nokutya okulandelayo kuluhlu lwakho.

5. Ukutya okunamafutha asezantsi

Ukusetyenziswa okungapheliyo kokutya okunamafutha aphezulu yinto eyaziwayo enegalelo kwimicimbi eyahlukeneyo yezempilo, njengokutyeba kakhulu. Nangona kunjalo, kunokuba nzima ngakumbi kulabo abane-IBS ngokunyuka kweempawu.

Ukutya okunamafutha aphezulu kuhlala kuphantsi kwifayibha, enokuba yingxaki kukuqunjelwa okunxulumene ne-IBS. NgokweCleveland Clinic, ukutya okunamafutha kubaluleke kakhulu kubantu abane-IBS exubeneyo, ebonakaliswa ngokudityaniswa kwesisu kunye norhudo. Ukuqala ukutya okunamafutha asezantsi kulungele intliziyo yakho kwaye kunokuphucula iimpawu zamathumbu ezingathandekiyo.

Endaweni yokutya ukutya okuthosiweyo kunye namafutha ezilwanyana, jolisa kwiinyama ezingatyebanga, iziqhamo, imifuno, iinkozo kunye neemveliso zobisi ezinamafutha asezantsi.

6. Ukutya okuphantsi kweFODMAP

Ii-FODMAPs ziicarbohydrate ekunzima ukuba amathumbu agaye. Kuba ezi carbs zitsala amanzi amaninzi emathunjini, abantu abane-IBS banokufumana irhasi engaphezulu, ukuqunjelwa, kunye norhudo emva kokutya oku kutya.

Esi sisifinyezo simela “iioligosaccharides ezinokubila, iisaccharides, ii-monosaccharides kunye neepolols.” Ukunciphisa okwesikhashana okanye ukunciphisa ukutya kwakho ukutya okuphezulu kwe-FODMAP kwiiveki ezintandathu ukuya kwezisibhozo kunokuphucula iimpawu zakho ze-IBS.

Kubalulekile ukuba uqaphele ukuba ayizizo zonke iicarbohydrate ziiFODMAPs. Iziphumo ezilungileyo, kufuneka ususe iintlobo zokutya ezifanelekileyo. Ukutya okuphephekileyo kubandakanya:

• I-lactose (ubisi, i-ayisikrimu, itshizi, iyogathi)
• iziqhamo ezithile (iipesika, ivatala, amapere, iimango, iiapile, iiplums, nectarines)
• iimbotyi
• isiraphu yengqolowa ephezulu-fructose
• izinto eziswiti
• isonka esisekwe kwingqolowa, iinkozo kunye nepasta
• iicashews kunye neepistachios
• imifuno ethile (i-artichoke, i-asparagus, i-broccoli, itswele, ihlumelo laseBrussels, icauliflower, amakhowa)

Gcina ukhumbula ukuba ngelixa oku kutya kususa ezinye iziqhamo, amandongomane, imifuno, kunye nobisi, akuphelisi konke ukutya kwezi ndidi. Ukuba usela ubisi, khetha ubisi olungena-lactose okanye ezinye iindlela ezinje ngelayisi okanye ubisi lwe-soy.

Ukuthintela ukutya okungqongqo kakhulu, thetha nogqirha ngaphambi kokuba uqale oku kutya.

Okona kutya kutya kwakho

Ukutya okuthile kunokunceda i-IBS, kodwa wonke umntu wahlukile. Vavanya iimpawu zakho kwaye uthethe nogqirha wakho ngaphambi kokuqala ukutya okutsha. Hlala ujongana nendlela umzimba wakho ophendula ngayo kwizidlo ezithile, njengoko unokufuna ukulungelelanisa ukutya okutyayo.

NgokweZiko leSizwe lezeMpilo, kuya kufuneka usele amanzi amaninzi, uzilolonge rhoqo, kwaye unciphise ukutya okutyiwa yi-caffeine ukukhuthaza rhoqo kunye nokunciphisa iimpawu ze-IBS.