IBS kunye ne-Weight Gain okanye i-Loss

Umxholo

• I-IBS ibuchaphazela njani ubunzima bakho?
• IBS kunye nokutya
• Ukutya kwe-FODMAP ye-IBS
• Izigqibo

Sisifo esinjani sesilonda?

Irritable bowel syndrome (IBS) yimeko ebangela ukuba umntu abe neempawu ezingathandekiyo zesisu (GI) rhoqo. Oku kunokubandakanya:

• ukuxinwa sisisu
• intlungu
• urhudo
• ukuqhina
• irhasi
• ukudumba

Iimpawu ze-IBS zinokubakho ukusuka kubumnene ukuya kubunzima. Ukwahlula phakathi kwe-IBS kunye nezinye iimeko ezibangela iimpawu ezifanayo-ezifana ne-ulcerative colitis kunye nesifo sikaCrohn-kukuba i-IBS ayonakalisi ithumbu elikhulu.

Akuqhelekanga ukulahleka kwesisindo ngenxa ye-IBS, ngokungafani ne-ulcerative colitis kunye nesifo sikaCrohn. Nangona kunjalo, ngenxa yokuba i-IBS inokuchaphazela uhlobo lokutya umntu anokukunyamezela, kunokubangela utshintsho lobunzima. Kukho amanyathelo onokuwathatha ukugcina ubunzima obunempilo kunye nokuphila kakuhle ne-IBS.

I-IBS ibuchaphazela njani ubunzima bakho?

NgokweCleveland Clinic, i-IBS yenye yezona ngxaki zixhaphakileyo ezichaphazela ukusebenza kwenkqubo ye-GI. Uqikelelo luyahluka kodwa bathi ama-20 eepesenti abantu abadala eUnited States baxele iimpawu ezifanayo ne-IBS.

Oonobangela ngqo be-IBS abaziwa. Umzekelo, abanye abantu abanamava e-IBS bonyusa ukubakho kwesifo sohudo kuba amathumbu abo abonakala ngathi ahambisa ukutya ngokukhawuleza kunesiqhelo. Kwabanye, iimpawu zabo ze-IBS zinxulunyaniswa nokuqunjelwa ngenxa yesisu esihamba kancinci kunesiqhelo.

I-IBS inokubangela ukunciphisa umzimba okanye ukuzuza kubantu abathile. Abanye abantu banokufumana isisu esibuhlungu kunye neentlungu ezinokubangela ukuba badle iikhalori ezimbalwa kunokuba beqhele ukwenza. Abanye banokubambelela kukutya okuthile okuneekhalori ezininzi kunokuba zifuneka.

Kutshanje kubonisile ukuba kunokubakho unxibelelwano phakathi kokutyeba kakhulu kunye nokuba ne-IBS. Enye ithiyori kukuba kukho iihomoni ezithile ezenziweyo kumatshini wokugaya olawula ubunzima. Ezi zihlanu iihormoni zaziwayo zibonakala zikumanqanaba angaqhelekanga kubantu abane-IBS, nokuba ngaphezulu okanye ngezantsi kunokuba bekulindelwe. Olu tshintsho kumanqanaba e-hormone emathumbu anokuchaphazela ukulawulwa kobunzima, kodwa uphando olongezelelweyo luyafuneka.

Awunakuhlala ukwazi ukulawula iimpawu zakho xa une-IBS, kodwa kukho iindlela zokukunceda ugcine ubunzima obunempilo, kubandakanya ukutya ukutya okunempilo okubandakanya ifayibha.

IBS kunye nokutya

Ukutya okubandakanya ukutya ukutya okuncinci okucetyiswayo kunokutya ukutya okukhulu xa une-IBS. Ukongeza kulo mthetho ubhontsi, ukutya okunamafutha asezantsi kunye nokutya okuphezulu kwii-carbohydrate ezigcweleyo kunokukunceda xa une-IBS.

Abantu abaninzi abane-IBS bayathandabuza ukutya ukutya okunefayibha ngenxa yokoyika ukuba kuya kubangela irhasi eba mandundu iimpawu. Kodwa akufuneki ukuba uphephe ifayibha ngokupheleleyo. Kuya kufuneka ukongeze kancinci ifayibha kwindlela otya ngayo, enceda ukunciphisa amathuba erhasi kunye nokudumba. Nenjongo yokongeza phakathi kwe-2 ukuya kwi-3 gram yefayibha ngosuku ngelixa usela amanzi amaninzi ukunciphisa iimpawu. Inani elifanelekileyo le-fiber yemihla ngemihla yabantu abadala liphakathi kwama-22 nama-34 amagremu.

Unokufuna ukunqanda ukutya okwaziwayo kwabanye abantu ukuba kuyenze mandundu i-IBS - oku kutya kukwahlala kukhokelela ekuzuzeni ubunzima. Oku kubandakanya:

• iziselo ezinxilisayo
• iziselo ezinecafini
• ukutya okunamaxabiso abalulekileyo eeswiti ezingezizo ezifana ne-sorbitol
• ukutya okwaziwayo ukudala igesi, njengeembotyi kunye neeklabishi
• ukutya okunamafutha aphezulu
• iimveliso zobisi ezipheleleyo
• ukutya okuthosiweyo

Ugqirha wakho unokuphinda akucebise ukuba ugcine iphepha lokutya okutyayo ukubona ukuba ungazichonga ezihlala zisiba mandundu iimpawu zakho.

Ukutya kwe-FODMAP ye-IBS

Enye inketho kulabo bafuna ukugcina ubunzima obunempilo kunye nokunciphisa iimpawu ze-IBS kukutya okuphantsi kwe-FODMAP. I-FODMAP imele i-oligo-di-monosaccharides kunye neepolols. Iswekile ezifumaneka koku kutya zihlala zinzima ngakumbi kubantu abane-IBS yokugaya kwaye bahlala bezenza mandundu iimpawu.

Ukutya kubandakanya ukunqanda okanye ukunciphisa ukutya okuphezulu kwii-FODMAPs, kubandakanya:

• fructans, efumaneka kwingqolowa, itswele, negalikhi
• ifruse, ezifumaneka kwii-apile, amaqunube amnyama, kunye namapere
• galactans, efumaneka kwiimbotyi, iilentile, kunye nesoya
• I-lactose Ukusuka kwiimveliso zobisi
• iipolols Ukusuka kwiswekile yotywala njenge-sorbitol kunye neziqhamo ezifana neepesika kunye neplam

Ukufunda iilebheli zokutya ngononophelo kwaye uphephe ezi zongezo kunokukunceda ukunciphisa amathuba okuba ufumane iimpawu zesisu ezinxulumene ne-IBS.

Imizekelo ye-IBS-friendly, ukutya okuphantsi kwe-FODMAP kubandakanya:

• iziqhamo, kubandakanya iibhanana, iiblueberries, iidiliya, iiorenji, amapayina, kunye namaqunube
• Ubisi olungena lactose
• Iiproteni ezincinci, kubandakanya inkukhu, amaqanda, intlanzi kunye neturkey
• imifuno, kubandakanya iminqathe, ukhukhamba, iimbotyi eziluhlaza, lettuce, i-kale, iitapile, isikwashi kunye neetumato
• izinto eziswiti, kubandakanya iswekile emdaka, iswekile, kunye nesiraphu yemephu

Abo bakukutya okuphantsi kwe-FODMAP banokuphelisa ukutya okuphezulu kwe-FODMAP kwaye ngokuthe ngcembe bongeze kwakhona ukuze babone ukuba kukuphi ukutya okunokudliwa ngokukhuselekileyo.

Izigqibo

Ukulahleka kobunzima okanye ukuzuza kunokuba yimpembelelo ye-IBS. Nangona kunjalo, kukho iindlela zokutya ezinokukunceda ukunciphisa iimpawu zakho ngelixa ugcina ubunzima obusempilweni.

Ukuba indlela yokutya ayizincedi iimpawu zakho, thetha nogqirha wakho malunga nezinye izinto ezinokubangela ukunciphisa umzimba okanye ukuzuza.