Jagoran Abincin IBS

Wadatacce

• 1. Abincin mai yawan fiber
• 2. Cin abinci mai ƙananan fiber
• 3. Abincin da ba shi da alkama
• 4. Abincin kawarwa
• 5. Cin abinci mara nauyi
• 6. dietarancin abincin FODMAP
• Mafi kyawun abincin ku

Abinci don IBS

Ciwon hanji na rashin jin daɗi (IBS) cuta ce mara daɗi wanda ke tattare da canje-canje masu ban mamaki a cikin motsin hanji. Wasu mutane suna fuskantar gudawa, yayin da wasu suna da maƙarƙashiya. Cramps da ciwon ciki na iya sa ayyukan yau da kullun ba za a iya jurewa ba.

Maganin likita yana da mahimmanci wajen kula da IBS, amma shin kun san cewa wasu abincin na iya inganta alamun ku? Bincika mafi yawan abincin da ake samu don rage alamun rashin jin daɗi, da aiki zuwa jagorancin rayuwa mai ƙoshin lafiya.

1. Abincin mai yawan fiber

Fiber yana ƙara adadin ku a cikin kujerun ku, wanda ke taimakawa taimako a cikin motsi. Matsakaicin matsakaici ya kamata ya ci gram 20 zuwa 35 na zaren kowace rana. Duk da yake wannan yana da sauki sosai, Cibiyar Kula da Ciwon Suga da Cututtukan narkewar abinci da Koda ta kiyasta cewa yawancin mutane suna cin gram 5 zuwa 14 ne kawai a kowace rana.

Abincin mai cike da fiber, kamar su 'ya'yan itace, kayan lambu, da hatsi, suna da gina jiki kuma suna taimakawa hana maƙarƙashiya. Koyaya, idan kun sami kumburi daga yawan cin fiber, gwada maida hankali kan fiber mai narkewa wanda aka samu a cikin fruitsa fruitsan itace da kayan marmari maimakon hatsi.

2. Cin abinci mai ƙananan fiber

Duk da yake fiber na iya taimaka wa wasu mutane tare da IBS, ƙara yawan cin abincin zai iya ɓar da bayyanar cututtuka idan kuna yawan samun gas da gudawa. Kafin ka kawar da zare daga abincinka, ka mai da hankali kan hanyoyin samun zaren narkewa wanda aka samo a cikin kayayyakin, kamar su apples, berries, karas, da oatmeal.

Fiber mai narkewa yana narkewa a cikin ruwa maimakon ƙara ƙarin girma wanda ke hade da fiber mai narkewa. Hanyoyi da yawa na fiber wanda ba za a narke ba sun hada da hatsi, kwayoyi, tumatir, zabibi, broccoli, da kabeji.

Hakanan zaka iya yin la'akari da shan magungunan cutar gudawa na mintina 30 kafin cin fiber don rage tasirin. Wannan hanyar tana da taimako musamman lokacin cin abinci a gidajen abinci da kuma tafiya. Koyaya, bai kamata ku sanya al'ada ta ba.

3. Abincin da ba shi da alkama

Gluten shine furotin da ake samu a cikin kayan hatsi kamar su burodi da taliya. Furotin na iya lalata hanjin cikin mutane waɗanda basu da haƙuri. Wasu mutanen da ke da hankali ko rashin haƙuri ga alkama suma suna fuskantar IBS. A irin waɗannan yanayi, abincin da ba shi da alkama zai iya rage bayyanar cututtuka.

Cire sha'ir, hatsin rai, da alkama daga abincin ku don ganin idan matsalolin ciki sun inganta. Idan kun kasance mai son burodi da taliya, har yanzu akwai sauran bege. Kuna iya samun nau'ikan da ba ku da alkama na kayayyakin da kuka fi so a cikin shagunan abinci na kiwon lafiya da shagunan kayan abinci da yawa.

4. Abincin kawarwa

Abincin cirewa yana mai da hankali kan guje wa wasu abinci don tsawan lokaci don ganin idan alamun ku na IBS sun inganta. Gidauniyar kasa da kasa don cututtukan cututtukan ciki (IFFGD) ta ba da shawarar yanke waɗannan masu laifi huɗu:

• kofi
• cakulan
• bakin fiber
• kwayoyi

Koyaya, yakamata kuyi watsi da duk wani abincin da kuka sami wanda ake zargi. Cire gaba ɗaya abinci daga abincinku har tsawon makonni 12 a lokaci guda. Lura da kowane irin bambance-bambance a cikin alamun IBS ɗin ku kuma matsa zuwa abinci na gaba akan jerin ku.

5. Cin abinci mara nauyi

Yawan cin abinci mai mai mai sanannen mai ba da gudummawa ne ga batutuwan kiwon lafiya daban-daban, kamar kiba. Koyaya, yana iya zama da wahala musamman ga waɗanda suke tare da IBS ta mummunan cututtuka.

Abincin mai mai yawanci bashi da ƙananan fiber, wanda zai iya zama matsala ga maƙarƙashiyar da ke da alaƙa da IBS. A cewar Cleveland Clinic, abinci mai maiko na da illa musamman ga mutane masu gauraye da IBS, wanda ke alaƙa da haɗuwar maƙarƙashiya da gudawa. Tafiya kan cin abinci mara mai mai kyau yana da kyau ga zuciyar ku kuma yana iya inganta alamun rashin jin daɗin ciki.

Maimakon cin soyayyen abinci da kitsen dabbobi, mayar da hankali kan nama mai laushi, 'ya'yan itãcen marmari, kayan lambu, hatsi da kayayyakin kiwo mai ƙarancin mai.

6. dietarancin abincin FODMAP

FODMAPs sune carbohydrates waɗanda ke da wuyar hanji su narke. Tunda waɗannan carbs suna jan ruwa zuwa cikin hanji, mutanen da ke tare da IBS na iya fuskantar ƙarin iskar gas, kumburin ciki, da gudawa bayan cin waɗannan abinci.

A acronym yana nufin "fermentable oligosaccharides, disaccharides, monosaccharides, and polyols." Restricuntata lokaci ko iyakance yawan abincin FODMAP na makonni shida zuwa takwas na iya inganta alamun ku na IBS.

Yana da mahimmanci a lura cewa ba duk carbohydrates ne FODMAPs ba. Don kyakkyawan sakamako, dole ne a cire nau'ikan nau'ikan abinci. Abincin da za a guji sun haɗa da:

• lactose (madara, ice cream, cuku, yogurt)
• wasu 'ya'yan itatuwa (peach, kankana, pears, mangoes, apples, plums, nectarines)
• legumes
• babban-fructose masarar syrup
• kayan zaki
• burodi na alkama, hatsi, da taliya
• cashews da pistachios
• wasu kayan lambu (atishoki, bishiyar asparagus, broccoli, albasa, buroshi, kabeji, namomin kaza)

Ka tuna cewa yayin da wannan abincin yake kawar da wasu fruitsa fruitsan itace, nutsa vegetablesa, kayan lambu, da kayan kiwo, baya cire duk abinci daga waɗannan rukunan. Idan kun sha madara, zabi madara mara lactose ko wasu hanyoyin kamar shinkafa ko madarar waken soya.

Don kaucewa yawan ƙuntataccen abinci, yi magana da likitan abinci kafin fara wannan abincin.

Mafi kyawun abincin ku

Wasu abinci na iya taimaka wa IBS, amma kowa ya bambanta. Yi nazarin alamun ku kuma yi magana da likitan ku kafin fara sabon abinci. Kasance cikin tsari tare da yadda jikinka zaiyi tasiri game da wasu abincin, saboda kana iya bukatar gyara kayan abincin da kake ci.

Dangane da Cibiyoyin Kiwon Lafiya na Kasa, ya kamata ku sha ruwa mai yawa, ku motsa jiki a kai a kai, kuma ku rage shan maganin kafeyin don inganta daidaito da kuma rage alamun IBS.