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Matenda okhumudwitsa nthawi zambiri amatsagana ndi zowawa zam'mimba, kukokana, kuphulika, kuphulika, ntchofu mu chopondapo, kusalolera chakudya, kuwonda mwadzidzidzi, kudzimbidwa kapena kutsegula m'mimba.
Nthawi zambiri, kukhala ndi moyo wosalira zambiri komanso kusintha kwa zakudya kumatha kukupumulitsani kwambiri. Kuonjezera kuchuluka kwa michere mu zakudya zanu kwakanthawi kumathandizira kuchepetsa zizindikilo zake moyenera.
Kuphatikiza apo, muyenera kuwonetsetsa kuti simukudya zakudya monga zakudya zonunkhira, zakudya zamafuta, mowa, chokoleti, ndi zakumwa zotsekemera monga khofi ndi masodasi.
Ngati kuchuluka kwa gasi kuli vuto, ndiye kuti muyenera kupewa zakudya zomwe zingawonjezere vutoli. Zakudya monga nyemba, kabichi, kolifulawa ndi broccoli ziyenera kupewedwa kwathunthu
Muyeneranso kusamala kuti musadumphe chakudya ndikudya nawo pafupipafupi pang'ono. Izi zithandizira kuyendetsa matumbo.
Kuphatikiza apo, muyeneranso kusamalira momwe mumadyera mkaka. Ngati ichi ndiye chifukwa chachikulu chamatumbo anu, ndiye kuti muyenera kuyika tabu pa izi.
Munkhaniyi, tafotokozapo zithandizo zabwino kwambiri zachilengedwe zamatenda opweteka. Chifukwa chake, pitirizani kuwerenga kuti mupeze njira yabwino yothetsera mavuto a IBS.
1. Mbewu za fulakesi:
Supuni ya mbewu ya fulakesi imagwiritsa ntchito pafupifupi magalamu atatu amadzimadzi odzaza mimba kwama calories 55 okha. Amakhalanso ndi mafuta omega-3 ochulukirapo ndipo kuwawonjezera pa kuvala kwanu kwa saladi kumathandizira kuchiza matenda a IBS.
2. Maamondi:
Utsi umodzi wa mtedzawu uli ndi magalamu 3.5 a fiber. Maamondi amathandizanso magnesium ndi chitsulo. Chifukwa chake kuphatikiza izi mu zakudya zanu ndichinthu chabwino kwambiri chomwe mungachite mthupi lanu. Ichi ndi chimodzi mwazithandizo zabwino zachilengedwe za IBS.
3. Nkhuyu Zatsopano:
Nkhuyu ndizochokera ku fiber ndipo kuziwonjezera pazakudya zanu kumakupatsirani zida zambiri zolimbana ndi IBS. Izi zitha kukhala zakumwa zanu zomwe zingakhutitsenso dzino lanu lokoma.
4. Oats:
Oats amakhalanso ndi maginito ochezeka m'matumbo. Chikho chimodzi cha oats chimapereka magalamu 16 a fiber omwe amatha kudyetsa mabakiteriya athanzi. Oats amakhalanso ndi mankhwala odana ndi zotupa otchedwa avenanthramide, omwe akaphatikizidwa ndi beta-glucan amathanso kuthandizira kuthana ndi matenda amtima komanso matenda ashuga. Imeneyi ndi imodzi mwazithandizo zachilengedwe zabwino kwambiri zamatenda opweteka.
5. Mabulosi akuda
Izi ndizolemera ma antioxidants ndipo chikho chimodzi chimadzaza ndi magalamu a 7.6 a fiber. Izi zidzakuthandizani m'matumbo anu kupanga butyrate, mafuta acid omwe amachepetsa kutupa m'thupi komanso kupewa kuphulika.
6. Mabulosi abuluu:
Izi ndizambiri zomwe zili ndi fiber ndipo zimathandizira kupewa zovuta zonse zam'mimba. Chikho chimodzi chimapereka magalamu anayi a fiber ndipo chifukwa chake izi zimathandiza kupewa zizindikiritso zamatumbo.
7. Kokonati Woduka:
Zipuni zinayi za izi zimatha kukupatsani magalamu 2.6 a fiber. Amadzazidwanso ndi mafuta okhala ndi ma asidi omwe amatchedwa lauric acid omwe amachepetsa kutupa komanso kumenya mabakiteriya oyipa.
8. Mbewu za mpendadzuwa:
Kotala la chikho cha mpendadzuwa chili ndi ma calories 200 ndi magalamu atatu a fiber. Mulinso magnesium yomwe imathandizira kupititsa patsogolo lipysis, njira yomwe thupi limatulutsira mafuta m'masitolo ake.
9. nthochi:
Nthochi imodzi yapakatikati imakhala ndi ma calories 105 ndi magalamu atatu a fiber. Ndi gwero labwino kwambiri la prebiotic fiber lomwe limadyetsa mabakiteriya abwino m'matumbo komanso limathandizira kugaya chakudya. Iyi ndi imodzi mwazithandizo zabwino kwambiri kunyumba za IBS.
10. Ufa wa Koko:
Mtundu wosasinthidwa wa ufa wa cocoa ndi njira yabwino yolimbana ndi IBS. Sakanizani supuni ziwiri za ufa wa koko ndi madzi otentha ndipo izi zimapatsa magalamu anayi a fiber. Pitani kuti mupeze ufa wa cocoa womwe sunakhudzidwe ndi alkalization, yomwe ndi njira yomwe imachotsera phindu la nyemba za koko.
11.Zotulutsa:
Avocado imakhala ndi mafuta opangidwa ndi monounsaturated omwe amachititsa kuti akhale katswiri wazakudya. Lili ndi magalamu 4.6 a fiber ndipo ndi njira yabwino kwa iwo omwe ali ndi IBS. Imadziwika kuti ndi imodzi mwazithandizo zabwino kwambiri zachilengedwe za IBS.
12. Yogurt Yachi Greek:
Izi zimadziwika kuti zimathandizira thanzi lanu m'matumbo. Lili ndi zikhalidwe zomwe zimachita bwino m'mimba mwanu komanso zimathandiza kuti zizindikilo za IBS zisathe. Izi zatsimikiziridwanso mu kafukufukuyu 'Kupirira ndi Kutenga Kwa Lactose Kuchokera Mkaka Ndi Yogurt Pafupifupi Matumbo a Anthu.
13. Nandolo Zobiriwira:
Nandolo zobiriwira zimatulutsa asidi wa lactic womwe umateteza zotchinga za mucosal, lomwe ndi khungu lachiwiri la thupi lomwe limadutsa m'mimba. Imeneyi ndi njira yoyamba yodzitetezera ku nsikidzi ndi poizoni ndipo nandolo wobiriwira ndi njira yachilengedwe yochizira matenda a IBS.
