Mokhoa oa ho fumana boima ba 'mele ka IBS

Le hoja ho loanela ho theola boima ba 'mele ke bothata bo tloaelehileng, ho batho ba bang ho ka ba boima haholo ho leka ho theola boima ba bona boemong bo botle. Boiteko bona bo ka ba thata le ho feta haeba u sebetsana le IBS.

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Mokhoa oa ho fumana boima ba 'mele ka IBS

IBS hase bothata ba bophelo bo botle bo fokolisang boima ba 'mele. Leha ho le joalo, e ka 'na eaba u hlokometse hore matšoao a hau a IBS a etsa hore u tlōle lijo kapa u thibele lijo tse u jang ka thata, bohle ba leka ho boloka tsamaiso ea hau ea lijo e khutsitse.

Boiteko ba ho lokisa boemo bo ka ba bo nyahamisang. Lijo tse ngata tse nang le lik'hilojule tse ngata li atisa ho ba lihlahisoa tsa IBS .

Li-slide tse latelang, re tla tšohla litlhahiso tse ling tsa ho ja ka tsela e u thusang hore u be le boima ba 'mele, ntle le ho sekisetsa IBS kapa bophelo bo botle ba hau ka kakaretso.

Tlhokomeliso: Ho lahleheloa ke 'mele ha se letšoao la IBS. Ke habohlokoa hore o tlise tahlehelo ea boima bo sa hlakang tlhokomelong ea ngaka ea hau. Ho ba tlaase ho 'mele le / kapa ho ja lijo tse nang le phepo e ka ba pontšo ea bokuli bo tebileng haholoanyane, bo kang lefu la leliac kapa lefu la ho ruruha .

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1. Ja lijo tse eketsehileng ka letsatsi

Litloaelo "tse tharo" tsa setso li ka 'na tsa se ke tsa u tšoanela hantle. Lijo tse kholo li ka matlafatsa li-intestinal, tse tlatsetsang mahlaba a mpeng le ho senya. Ho e-na le hoo, ho ka 'na ha e-ba molemo ho rera letsatsi la hao ho pota lijo tse' nè ho isa ho tse mahareng. Sena se tla u lumella ho nka lik'hilojule tse ling ntle le ho beha kotsing ea tlhaselo ea IBS.

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2. U se ke ua tlohela lijo

E le ho leka ho sebetsana ka katleho kapa ho leka ho thibela matšoao a IBS, u ka 'na ua iphumana u khaotsa ho ja. Ka linako tse ling sena ke ka lebaka la monahano o fosahetseng, "Haeba ho se na letho ho eona, ha ho letho le ka tsoang." Leha ho le joalo, setulo se lula se hlahisoa ke mala a maholo . Kahoo, leano lena hase tiiso ea hore matšoao a ke ke a etsahala.

Bothata bo bong ka leano la "ho ja lijo" ke hore le ka tlatsetsa ho lahleheloa ke boima ba 'mele, mohlomong le mathata a mang a bophelo bo botle, kaha ha o behe lijo tse lekaneng le limatlafatsi' meleng oa hau.

Sepheo se sepheo sa tsamaiso ea IBS ke ho ba le karolo ea lijo tse sebetsang hantle le kamehla. U ka thusa ts'ebetso ena ka ho ja lijo tsa hau kamehla le ka linako tsohle. Li-slide tse latelang, u tla fumana litlhahiso bakeng sa lijo tse nang le botsoalle ba IBS le limatlafatsi le tse nang le lik'halori.

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3. Ja Meroo e mengata, linate le linotši tsa linate

Peo le linate li tšela limatlafatsi tse ngata ka har'a liphutheloana tse nyane. E le molao o akaretsang o na le mafura a phetseng hantle, 'me hangata e na le mohloli o motle oa liprotheine, fiber, le li-vithamine tse ngata le liminerale.

Li-nati le lipeo li etsa lijo tse hlakileng tse bobebe. Li-butter tsa linate li ka jala litholoana, li kenngoa ho smoothies, kapa li thabela ho khaba feela ka khaba.

Mona ho na le tse fokolang-FODMAP (mohlala, IBS-friendly) dikgetho:

Linate:

• Liamonde (moeli oa 10)
• Li-Nuts tsa Brazil
• Mekhakhetsi (moeli oa 10)
• Macadamia linate
• Mekhabiso
• Pecan
• Linate tsa phaene
• Li-walnuts

Peo

• Chia (e kholo ka smoothies!)
• Mokopu
• Sesame
• Soneblomo

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4. Ithute ho Rata melaetsa

Lintho tse ngata li na le ho hongata ho fana ka motho ea batlang ho nona. Ke mohloli o motle oa fiber, li-fat monatursaturated tse nang le phepo, le li-vithamine tse ling tsa bohlokoa le liminerale. Boholo ba karolo ea 1/8 ea kakaretso bo nkoa bo le tlaase ho FODMAPs , empa ka lebaka la kalo ea bona e phahameng ea khalori, u ka 'na ua batla ho leka hore na u ka mamella hokae ntle le ho tima matšoao a hau.

O ka thabela monokotšoai o lesotsoeng o tala, oa o kopanya ka li-dips, kapa oa o eketsa ho smoothies.

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5. Ja litholoana tse ngata

Litholoana tse ncha ke kgetho e babatsehang bakeng sa motho ea lekang ho theola boima ba 'mele. Ho tletse monate oa tlhaho, empa ho kopane le fiber, litholoana li u lumella hore u nke lik'halori tse tsoang tsoekere ea litholoana ntle le tekanyo e ngata ea tsoekere meleng ea tsoekere ea mali.

Leha ho le joalo, e ka 'na eaba u fumane nakong e fetileng hore tholoana ea ho ja e eketsehile matšoao a khase, bloating le / kapa letšollo. U ka rua molemo mosebetsing oa bafuputsi ba FODMAP oa Univesithi ea Monash , 'me u khethe litholoana tse fumanoeng e le tse fokolang-FODMAP:

• Banana
• Maberebere
• Cantaloupe
• Morara
• Honeydew melon
• kiwi
• Li-oranges tsa Mandarin
• Mehloaare
• namunu
• Papaya (paw paw)
• Peinapole
• Raspberi
• Rhubarb
• strawberry
• Tangelo

Tholoana e omisitsoeng ke khetho e 'ngoe haeba e mamelloa. Bothata ke hore litholoana tse ngata tse omisitsoeng li fumanoe li phahame ho FODMAP , e leng ho ka emisang matšoao a hau. Ho na le menyetla e 'meli - o ka ja sopho e 1 ea li-cranberries tse omisitsoeng kapa litepisi tse 10 tse omisitsoeng tsa banana, ntle le ho tšoenyeha ka tekanyo e feteletseng ea FODMAP.

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6. Sebelisa oli e phetseng hantle

Etsa oli ea kokonate le oli e meng ea mohloaare oa moroetsana (EVOO) metsoalle ea hao e molemo ka ho fetisisa. Ka bobeli ke lijo tse nang le limatlafatsi tse ngata, tse nang le lik'halori tse phahameng, tse 'nileng tsa amahanngoa le melemo e mengata ea bophelo bo botle.

Oli ea kokonate ke khetho e molemo ho feta EVOO bakeng sa ho pheha ka lebaka la mosi o phahameng oa mosi. Oli ea kokonate e ka boela ea kenngoa ho smoothies kapa ea koaheloa hang ka khaba. Batho ba bang ba eketsa oli ea kokonate ho ea kofi ea hoseng!

EVOO e ka koahetsoa meroho kapa ea eketsoa ho apara liaparo tsa salate.

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7. Mohope o motsoako oa Trail Mix

Trail mix e ka ba e phetseng hantle, e nang le limatlafatsi tse phahameng, e kholo-k'halori, e bohobe bo bobebe. Etsa lihlahisoa tse kholo beke le beke e le hore kamehla u ka ba le tse ling. Tlatsa methapo ea hau ka linate tse tlaase-FODMAP le lipeo tseo re li tšohlileng sepakapakeng sa pele, hammoho le li-banana tsa 10 tsa banana kapa / kapa tepo ea li-cranberries tse omisitsoeng tse khethollang litholoana tse omisitsoeng tsa FODMAP. Bakeng sa phekolo e eketsehileng, o ka lahlela litšila tsa ts'ooso e lefifi - hoo e ka bang 1/2 senoelo se tšoaneleha ka tlase ho FODMAPs.

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8. Leka ho noa Smoothies e Tala

Smoothies ke mokhoa oa ho paka ka lik'halori tse ling ka mokhoa o ka ba bonoloanyane ho tsamaiso ea hau ea lijo. Green smoothies ke tse nang le meroho e nang le botala bo botala ba meroho, e kang khale, chard kapa spinach.

U ka palamisa blender ea hau ka mefuta eohle ea lijo tse ling tse nang le limatlafatsi. Joalokaha ho boletsoe pejana, u ka eketsa li-butters, linate tsa kokonate, lipeo tsa chia le litholoana tse ncha kapa tse nonneng. Etsa smoothie ea hao e tala ebe ue noa butle-butle hoseng ho hong le ho hong. U ka fumana hore ho theoha butle-butle ha limatlafatsi ho hang ho ke ke ha etsa hore IBS ea hau e sebetse.