IGB Diet
Daya daga cikin batutuwa mafi kalubale na ciwon ciwo mai jiji (IBS) yana ƙoƙari ya gano abin da zai ci domin kada ya kashe bayyanar cututtuka . Abin baƙin cikin shine, saboda gaskiyar cewa babu jikin jiki guda ɗaya, babu wanda yayi girman-duk abincin IBS. A cikin wannan jagorar mai cikakken jagora, zaku koya game da duk nau'ikan dangantakar dake tsakanin abinci da IBS. Wannan zai taimake ka ka sanya mafi kyawun abincin da za ka iya don jikin ka.
Hanyoyi guda biyu masu mahimmanci ga IBS
Bayan nazari na bincike na musamman, Cibiyar Kwalejin Gastroenterology ta Amurka ta bayyana cewa nau'i biyu na abinci zai iya zama tasiri a rage rage bayyanar IBS:
1. Abincin Abincin Low-FODMAP: Abinci na low-FODMAP shi ne kawai abincin da ke da goyon bayan bincike don tasiri ga IBS. Abinci ya shafi ƙayyade abinci mai girma a cikin FODMAPs, (carbohydrates da aka samu a cikin abinci na yau da kullum wanda aka nuna don taimakawa wajen bayyanar cututtuka na IBS), don ɗan gajeren lokaci.
Hanya na biyu na abincin abincin ya ƙunshi gabatar da abinci a cikin abincinku, ɗaya nau'in FODMAP a lokaci daya, don tantancewa don haƙuri da kanku. Makasudin abincin abincin shine cin abinci kamar abinci mai yawa kamar yadda zaka iya ba tare da fuskantar alamun bayyanar ba.
Abincin zai iya zama ƙalubalanci kamar yadda yawancin abinci na yau da kullum ya kasance a cikin FODMAPs . Amma yi daidai, zai iya zama tasiri sosai. A gaskiya, an nuna bincike cewa kimanin kashi 75 cikin dari na mutanen da suke ƙoƙari su yi amfani da su na IBS karkashin kulawar masu sana'a masu cin abincin abincin abincin da ke da alamun taimako.
2. Abincin Gluten-Free: Mutane da yawa da ke da rahoto na IBS cewa alamun su sun inganta idan sun kawar da gluten daga abincin su, koda kuwa basu da cutar celiac .
Gluten shine furotin dake cikin abinci wanda ya ƙunshi alkama, hatsin rai, ko sha'ir. Sanarwar mai amfani da gluten da ke taka rawar gani a cikin IBS shine wanda ya karbi wasu bincike na farko. Kamar yadda yake a yanzu, wasu masu bincike sun kalli ka'idar cewa irin wannan damuwa (yanayin da aka sani da mai hankali ba tare da celiac ba) zai iya zama dalilin IBS a cikin wasu ƙananan mutane.
Sauran masu bincike sunyi zargin cewa sunadarin gina jiki ba shine matsala ba, amma FODMAP fructan wanda aka samo a alkama, hatsin rai ko sha'ir. Ko da wane ne ainihin mai laifi, yana da muhimmanci kuyi jarrabawar ku don cutar ciwon celiac kafin kuyi ƙoƙarin tafiya kyauta .
Allergies, Jin Kai, da Sensitivities
Abubuwan da ke tabbatar da abincin abinci, rashin haƙuri, ko ƙwarewar jiki, na iya kasancewa tare da IBS ko kuma dalilin da ya haifar da bayyanar cututtuka. Domin gane idan kana da matsala tare da wani abinci na musamman, zai zama na farko don fahimtar bambanci tsakanin nau'i-nau'i uku:
Allergies da Abinci : Abincin abinci yana bincikarsa lokacin da jikinka yana da hanyar mayar da martani game da abincin da bai dace da yawancin mutane ba.
Abincin abincin jiki yana nuna kanta da alamun alamun rashin lafiyar jiki irin su lalacewa, asibitoci, matsaloli na numfashi, lakabi da murya, da kuma kararrawa. Duk da haka, rashin lafiyar abinci zai iya haifar da bayyanar cututtuka irin su ciwon ciki, tashin zuciya, vomiting, ko zawo. Alamu na rashin lafiyar abinci suna nunawa a cikin sa'o'i biyu na cin abinci.
Abincin Abincin Abinci : Abincin abinci ne wanda jikinka ba shi da ikon yin cikakken bayani da kuma shayar da irin abinci. Misalin mafi kyau sanannun rashin haƙuri ne , wanda ba ku da isasshen lactase enzyme don karya lactose, madara madara a cikin kayayyakin kiwo. Harshen yana samuwa don maganin kwayoyin cutar da ke haifar da alamar cututtuka maras so. Wani misali shine fructose malabsorption . Frosose malabsorption yana shawo kan kusan kashi ɗaya bisa uku na dukkan mutane saboda rashin kasa a cikin adadin wani kayan aiki mai mahimmanci wajibi ne don sake cika duk wani fructose da ka iya ci.
Za a iya gano alamar rashin haƙuri da fructose malabsorption ta hanyar amfani da rage cin abinci ko kuma gwajin numfashi na hydrogen .
Sensitivity Food : Abincin da ke cikin abinci yana da ƙananan ƙwayar launin toka fiye da wadanda ke da abincin abinci ko rashin haƙuri kamar yadda irin wannan tunanin zai iya da wuya a gano ta hanyar amfani da gwajin gwaji. Duk da haka, akwai nau'o'in iri daban-daban da suke da lada saboda kasancewa tare da haɗarin bayyanar IBS. Kamar yadda aka tattauna a sama, mutane da yawa tare da IBS sun nuna cewa sun fahimci yadda za su iya yin hakan. Sauran abinci na yau da kullum da ake kira IBS masu fashewa sun hada da cakulan, kofi, masara, soya, da nama. Idan kun yi zaton cewa abinci ne mai matsala a gareku, zai taimaka idan kuna ci gaba da yin abincin abinci , biyan kuɗin abincinku da sauran abubuwan da zasu dace da alamunku.
Abin da za ku ci ga Gas da Bloating
Ƙila za a iya kuɓutar da ku don sanin cewa akwai hanyoyi da canza yadda kuka ci zai iya taimakawa wajen rage alamar bayyanar gas da tsawa.
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Shin Damar Darin Darin Darin Dino ne ke haifar da IBS?
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Abin da Kake iya kuma baza ku iya ci a kan Low-FODMAP Diet
Wasu lokuta wani abu mai sauƙi kamar ragewa lokacin da kuke ci ko kaucewa shan taba zai iya zama bambanci saboda za ku ci hawan iska. Sau da yawa, gas da bloating suna da alaka da yadda jikinka yake sarrafa abincin da kake ci. A kwanakin da ake buƙatar ku zama marasa lafiya, zai taimaka wajen guje wa abinci mai laushi da zaɓaɓɓun abincin da suke da suna saboda kasancewa marar amfani .
Don ƙarin hanya mai mahimmanci, a kalla za ku so ku gane ko rashin laushi ko ladabi na lactose yana haifar da alamar cututtuka. Kuna iya yin la'akari da ƙoƙarin kokarin cin abinci maras sauƙi-FODMAP, saboda zai iya zama tasiri a rage karfin bayyanar gas da bloating. Karshe, zaka iya so ka yi magana da likitanka don ka fitar da ƙwayoyin cuta na kwayar cutar ta jiki (SIBO), yanayin kiwon lafiya wanda zai iya gabatar da gas da bloating da sauran bayyanar IBS.
Abin da za ku ci don gina jiki
Don sauƙaƙe matsalolin da ke fama da matsaloli tare da ƙwarewar jiki, mafi mahimmanci kana buƙatar ci karin fiber na abinci. Duk da haka, yana da mahimmanci don ƙara yawan fiber da kake ɗauka cikin sannu a hankali don ba lokacin jikinka don daidaitawa. Irin nau'in fiber da kuke ƙarawa yana da mahimmanci, kamar yadda masu bincike suka gano cewa fiber zafin jiki ya fi dacewa kuma ya fi dacewa ga mutanen da ke da IBS.
Bugu da ƙari, ƙara ƙarin fiber, zaka iya taimakawa wajen magance matsaloli na yau da kullum tare da karuwa da ruwa da kuma cin abinci waɗanda ke dauke da ƙwayoyin lafiya. Kuna iya taimakawa wajen tabbatar da cewa ku ci karin karin kumallo don kuyi aiki tare da biorhythms na jikinku don karfafa motsi na safiya da kuma ci abinci a cikin yini a kan wani tsari wanda zai iya tsai da hankali.
Abin da za ku ci don IBS tare da Diarrhea
Halin gaggawa da rushewar al'amuran yau da kullum suna nuna cewa akwai wata matsala mai ban tsoro ga abinci masu aminci. Abincin Bland zai iya kasancewa ku-don kwanakin da ba daidai bane, amma ba su da wata mafita. Don sakamako mafi kyau, za ku so ku yi sararin fitar da wani abincin abinci ko SIBO kuma mai yiwuwa ku ba da abincin mai sauƙi-FODMAP a gwadawa.
Sauran hanyoyin da za su taimaka maka wajen sarrafa kwayoyin halitta sun hada da guje wa manyan abinci da maimakon zabar cin abinci mai yawa a ko'ina cikin ranarka. Kuma tabbatar da kauce wa duk abincin da ke da m, m, ko mai tsami kamar yadda wadanda zasu iya sauke haɗin ƙwayar hanji na intestinal kuma aika ka gudu zuwa gidan wanka.
Ayyuka na IBS
Gida-dafa abinci yana da wadata amfanar kiwon lafiya a gaba ɗaya amma zai iya canza bambancin yadda kake jin lokacin da kana da IBS, yayin da kake da cikakken iko game da sinadaran da kake amfani dasu. Abin takaici, zuwan rage cin abinci na low-FODMAP ya ba da dama ga masu rubutun abinci na abinci don su rubuta girke-girke-FODMAP mafi ƙarancin su . Yanzu kuna da wasu zaɓuɓɓuka fiye da baya kafin ku dafa abinci na IBS-kuɗin da kuke da shi wanda za a iya raba shi tare da iyali da abokai.
Karin Daga
A nan, mun yi zurfi cikin dangantaka tsakanin wasu abinci da kuma IBS don taimaka maka wajen fadada nau'in abincin da kake ci. Idan kana neman inganta lafiyar lafiyarka, zaka iya son ƙarin bayani game da yin amfani da abincin da aka yi wa ƙwayar abinci ko ɓaɓɓuka . Zai yiwu kuna sha'awar koyo game da avocados , kwakwa ko, ba shakka, cakulan ! Ƙarshe, musamman idan maƙarƙashiya shine matsala mafi mahimmanci a gare ku, zaku iya sha'awar kallon sabon shahararrun hatsi: ' ya'yan itace chia da flaxseed .
Layin Ƙasa
Kodayake dangantakar dake tsakanin abinci da IBS yana da mahimmanci, akwai canje-canjen da za ku iya yi a cikin hanyar da kuka kusanci abinci da kuma abincin da kuka zaba don cin abin da zai iya bambanta da IBS. Kyakkyawar cin abinci mai cin gashi zai iya haɗuwa da kyau tare da maganin likita da ka karɓa daga likitanka don samar da abin da kake so-domin taimako na alama.
Source:
Hyundai Santa Fe, Moayyedi P, Lacy BE, et al. Kwalejin {asar Amirka na Gastroenterology Monograph akan Gudanar da Ciwo na Ciwo na Bikin Ƙara da Tsarin Gwiwar Harkokin Idiopathic . Jaridar American Journal of Gastroenterology. 2014; 109: S2-S26.