Mafi kyawun IBS-Friendly Sources of Soluble Fiber

Ba ka buƙatar ni in gaya maka cewa cin abinci mai yawa na abinci yana da kyau ga lafiyarka. Idan kana da IBS za ka iya zama mummunan fiber saboda ka samu a baya cewa cin abinci mafi yawan fiber ya sanya kajin bayyanar cutar ya fi muni. Duk da haka, watakila matsalar bata fiber kanta ba, amma irin nau'in fiber ka ci. Haka kuma mawuyacin abincin fiber da ke da matsala a gare ku sun ƙunshi wasu carbohydrates da aka sani da FODMAPs , carbohydrates wanda zai iya kara yawan bayyanar cututtuka.

Duk ba kome bace! Akwai abinci mai yawa da za su iya zama IBS-friendly. A cikin tsarin saiti na kwanan nan game da maganin IBS , bisa la'akari da cikakken nazarin binciken, Kwalejin Ƙasar Amirka na Gastroenterology ta ƙaddamar cewa fiber zafin iya taimakawa IBS. Har ila yau, sun ce cewa fiber mai banƙyama zai iya haifar da cututtukan IBS mafi tsanani - wannan zai iya lissafa duk matsalolin da kuka samu a baya tare da fiber.

Abubuwan da zazzafar fiber za ta wuce IBS. Anyi amfani da fiber mai soluble tare da rage yawan cholesterol, rage yawan ƙwayar zuciya da cututtukan zuciya, da kuma daidaita tsarin sukari na jini.

Duk da haka, ba dukkanin abincin mai karɓa ba ne IBS-friendly. Yawancin abinci masu yawa na fiber suna dauke da matakai mafi girma na FODMAPs. Saboda haka, a cikin wannan zane-zane, an dauki babban kulawa don nuna alamar abincin da ke da fiber mai sauƙi amma ƙananan a FODMAPs. Duk wani abincin da yake da alama mai haske kusa da su yana iya buƙatar cinyewa a cikin ƙananan ƙananan idan kun san kuna mai da hankali ga abincin abinci na FODMAP.

Don saukakawa, na tsara abubuwan da ke cikin jerin haruffa. Za ku yi jin dadi da kuma lafiyar lafiyar ku don kara waɗannan abinci zuwa jerin jerin kuɗin ku na mako-mako.

1 -

Avocados *

Idan har yanzu ba ka kasance ba kamar avocados , bari in karfafa maka ka gwada su fiye da sau daya. Ban taɓa kula da su har sai da na fara saka su a cikin suturata - yanzu ina son su! Me ya sa ya kamata ka koyi kaunaci avocados? Avocados sune tushen tushen gina jiki mai gina jiki, da masu lafiya, da bitamin da kuma a cikin fiber mai sauƙi.

Yaya za a ji dadin sharuɗɗa? Ƙara yanka zuwa salads, amfani da su a matsayin yada a kan sandwiches, ko yi kamar yadda na yi kuma ƙara su zuwa smoothies.

Nawa za ku ci? 1 / 8th na dukan avocado an dauke su a cikin FODMAPs. Idan ba ku damu da tsarin FODMAP sorbitol ba, za ku iya cin abinci mafi girma ba tare da samun alamun cututtuka ba. Zaka iya daskare sauran rukunin avocado a sassa masu yawa da ka san za ka iya jurewa.

2 -

Ayaba

Akwai matukar sha'awar ban sha'awa. Suna samuwa, ƙwaƙwalwar ajiya, da ƙananan a cikin FODMAPs. Suna yin babban abincin abun ciki. Kamar avocados, za a iya kara su a cikin santsi, kuma idan sun fara cikakke, za a iya daskare su don masu santsi na gaba.

Idan IBS yana ci gaba da aiki har zuwa maƙalla cewa kana jin tsoron cin abinci, abu ne mai kyau.

3 -

Blueberries

Blueberries za a iya kara zuwa ga safe oatmeal, smoothies da salads. Kamar ayaba, suna yin babban abincin abun ciki. Blueberries ma zabi ne mai kyau yayin da kake ƙoƙarin samun mummunan harin na IBS don warwarewa.

Yana da muhimmanci a san cewa akwai damuwa game da matakin maganin magungunan kashe qwari a cikin girma blueberries. Saboda haka, blueberries suna daya daga cikin waɗannan abincin da ya kamata ka yi la'akari da sayen kawai idan sun kasance suna girma. Frozen Organically girma blueberries wani zaɓi mai ban mamaki kamar yadda suke daskarewa a lokacin mafi girma ripeness saboda haka ya ƙunshi mafi yawan adadin na gina jiki.

4 -

Broccoli

Broccoli yana daya daga cikin abincin da ke nunawa a kan waɗannan "mafi kyawun kyauta" jerin - tare da kyakkyawan dalili - yayin da yake cike da kyawawan abubuwan gina jiki tare da fiber mai soluble.

Kuna iya ganin cewa tsarin jininka ya fi son karanka don a dafa shi ba tare da cin abinci ba. Broccoli mai yalwa zai zama abincin da za a ci gaba da lissafinka don kwanakin da tumakinka ke buƙatar ka ka zama mai hankali.

5 -

Brussels Sprouts *

Mutane da yawa sun zabi su guje wa tsire-tsire na Brussels domin tsoron cewa wadannan kwayoyin halittu zasu sa su gassy. Abin sha'awa, masu bincike na FODMAP sun gano cewa a cikin ƙananan kuɗi, Sauran Brussels ba su da isa a cikin FODMAPs cewa ya kamata ku iya amfana daga fiber mai yuwuwa ba tare da damuwa akan alamun da ba a so. Gwada ci gaba da rabon ku zuwa 2 zuwa 5 sprouts.

Wani dalili da mutane suke so su guji Brussels sprouts ne saboda ƙanshin su. Wadannan mutane ba su taɓa cin abincin Brussels wanda aka gurasa a man zaitun ba. Gwada wannan - yi imani da ni, ba za ku yi hakuri ba.

6 -

Karas

Yayin da kake ƙara yawan abinci mai narkewa zuwa abincinka, za ka ga cewa kana cin dukkan launuka na bakan gizo! Kuna iya jin dadi da sanin cewa kana inganta lafiyarka lokacin da kake ci 'ya'yan itatuwa da kayan marmari mai launi, kamar yadda kowane launi yake wakiltar iri-iri iri iri, tsire-tsire iri-iri tare da kyakkyawan halayyar kiwon lafiya.

Karas yi kyau "orange" Bugu da ƙari ga cin abinci na yau da kullum. Hakazalika da broccoli, zaka iya gano cewa jikinka yana so ka ci su dafa shi.

7 -

Chickpeas *

Chickpeas, wanda aka fi sani da garbanzo wake, suna cike da abubuwan gina jiki, ciki har da fiber mai soluble, kuma sune tushen tushen gina jiki. Kodayake yawancin legumes na da yawa a cikin FODMAPs, za a iya jin dadin kaji a kan wani abincin mai sauƙin FODMAP idan an kwashe su, da aka tsabtace su kuma an iyakance zuwa kashi 1/4.

Ana iya yayyafa ƙwayoyin nama a kan salads, a haɗuwa cikin hummus, ko kuma gasashe ga wani abu mai gina jiki, mai dadi.

8 -

Eggplant

Kuna iya yin tunanin kwaiplant ne a matsayin mai sashi a cikin eggplant parmigiana - ba tasa da zan bada shawara ga IBS ba saboda gaskiyar cewa ana tsoma eggplant a cikin gari sannan sannan a dafa. Za a iya samun abinci mai ganyaye a kusan dukkanin jerin kayan abinci na IBS da kyakkyawan dalili.

Kyakkyawan zaɓi shi ne don zare sama da gasa da kwanin ka. Ni ma babban fan na Mario Batali ta version of eggplant parmesan, wanda aka yi burodi da kuma bugu. Yana da hanya mai dadi don jin dadin duk abin da ake ciki na eggplant parm, amma ba tare da mai zurfi ba.

9 -

Green Beans

Guman wake ba su da tsada, hanya mai sauƙi don saka fiber mai sauƙi a kan abincin abincin ka. Zaka iya sawo su, gasa da su, ko ku ci su raw idan kuna lafiya tare da kayan lambu. Ƙara kayan ƙanshi da kuka fi so, ko shayar da wake da kadan man shanu ko man zaitun don karin dandano.

10 -

Kiwi

Labari na gaskiya - a karo na farko na ga kiwi ne lokacin da aka yi mini hidima a cikin gidan abinci kuma ban san abin da zanyi ba. Mai hidima ba kawai ya nuna mani yadda za a bude shi ba, amma ya fara fara cin shi!

Kiwi ba 'ya'yan itace ne da suka kasance ba, amma yanzu suna samuwa. Neman hanyar lafiya don ƙosar da haƙori mai dadi? Yanki bude kiwi kuma kuyi cikin!

11 -

Lentils *

Kamar chickpeas, 'ya'yan itatuwa ne mai tsauri wanda za'a iya jin dadi a kan rageccen FODMAP, a cikin iyaka. Kuna buƙatar sayen kayan gwangwani, ku wanke su da kyau kuma ku ƙaddamar da ku ga kofin 1/2. Wannan zai ba ka damar jin dadin amfani da fiber da kuma gina jiki na kayan lebur ba tare da damuwa ba cewa za su kafa tsarin da kake da shi.

Kuna iya ji dadin kayan lebur a matsayin wani gefen gefen ko amfani da su a cikin dumi, miya mai kyau.

12 -

Oatmeal

Naman na da maɗaukakiyar tushen fiber mai narkewa. Tabbas, kwano mai dumi na oatmeal zai iya yin karin kumallo, abincin rana ko abun ciye-ciye. Abu mai kyau game da oatmeal shi ne cewa ana iya shirya ta gaba don saurin sauƙi da sauƙin lokacin da kake cikin tafi. A wani mummunar ranar IBS, oatmeal na iya zama abincin dare!

Ƙara ayaba, blueberries, raspberries da / ko strawberries zuwa ga oatmeal kuma za ku bugu da gaske a kan ƙarar ku a cikin mai zazzage fiber.

13 -

Okra

A matsayin dan ƙasar New Yorker, okra yana da mahimmanci a gare ni kamar kiwi sau ɗaya. Duk da haka, yana da babban mabuɗin fiber mai sauƙi da kuma dukkanin sauran abubuwan gina jiki. Za ku sani kawai game da okra daga wani banda ni!

14 -

Oranges

Kamar ayaba, alamu suna samuwa, musamman ƙwaƙwalwar ajiya da ƙananan a cikin FODMAPs, yana sanya su wani zaɓin fiber mai sassauci mai kyau - daya da za ku iya ci akai-akai. Tabbatacce ne kawai ku ci dukan 'ya'yan itace domin samun fiber a cikin - ruwan' ya'yan itace mai ruwan 'ya'yan itace yawanci ya fi yawan fiber daga ciki.

15 -

Kirki ba

Neman wani abun da zai gamsar da wadannan lokutan yamma ko marigayi da dare don farawa? Ku dubi komai ba tare da kirki ba! Dama da kuma dadi, kirki suna da yawancin abubuwan gina jiki waɗanda aka saka cikin su.

Peanut man shanu kuma babban zaɓi ne muddin nau'in da ka saya ba ya ƙãra (boye!) Sugar. Karanta alamu a hankali!

16 -

Dankali da Skin

Kuna buƙatar cin cin fata dankali don samun mafi yawancin fiber wanda zai iya samarwa. Saboda haka, Faransanci fries ba count!

Za a iya yin burodi ko kuma gasashe da konkanninsu. Dankali sa wani kayan jin dadi don ƙarawa zuwa jerin abincinku don ku ci lokacin da IBS ya kasance mafi muni.

17 -

Raspberries

Kamar blueberries, raspberries masu girma da yawa suna iya ƙunsar matakan magungunan kashe qwari. Saboda haka, nemi kwayoyin girma girma. Kamar yadda blueberries, rassan bishiyoyi masu daskarewa za a iya samun su a mafi yawan kasuwanni.

Ji dadin raspberries a matsayin abun ciye-ciye, yayyafa su a kan oatmeal, ko kuma ƙara su zuwa ga sasantawa.

18 -

Sunflower Tsaba

Kamar kirkiro, sunflower tsaba suna yin babban abincin abun ciki. Zaka kuma iya yayyafa su a kan kayan lambu dafa, dankali mai dankali, ko salads, don wasu kayan dadi, mai dadi tare da ƙarin amfani da fiber mai sauƙi.

19 -

Strawberries

Kamar bishiyoyi da raspberries, strawberries suna da ƙananan a cikin FODMAPs kuma saboda haka suna da 'ya'yan itace IBS-friendly. Kamar su 'yan'uwanmu berries, magungunan kashe qwari ne damuwa - a gaskiya, strawberries nuna sama sosai high a kan "Dirty Dozen" list. Gwada saya su a cikin girma a duk lokacin da zai yiwu.

Za'a iya jin dadin kwayoyi tare da kowane abinci, kuma kwano daga cikinsu sliced ​​yana sa kayan dadi, kayan abinci mai gina jiki. Frozen Organic strawberries suna kyakkyawa a smoothies.

20 -

Summer Squash

Sakamakon yawon shakatawa yana da kyau, zabi mafi kyau mai zafin jiki, don ƙarawa zuwa abincinku kowace mako. Ana iya sauteed, gasashe ko cushe. Ina son yankakken rassan rani a matsayin tushe na dadi, miki-friendly fritattas.

21 -

Sweet Dankali

Sweet dankali shine wata hanyar da za ta gamsar da hakori mai dadi yayin da kake amfani da fiber mai narkewa da wasu abubuwan ban sha'awa. Kawai ƙayyade kanka zuwa 1/2 kofin bauta idan kun kasance mai aiki zuwa ga FODMAP mannitol. Kuma ku tabbata ku ci fata!

22 -

Turnips

Shekaru na farko a matsayin mai aikin lambu, sai na jefa wasu tsaba a matsayin tsire-tsire na gwaji. Sun yi girma kamar kyan gani - amma sai na dushe game da abin da zan yi da su kamar yadda tsintsa ba abinci ba ne na girma.

23 -

Walnuts

Walnuts suna daya daga cikin mafi kyawun "superfoods". Na tabbata a koyaushe zan rike kayan kwanana na da kayan haɗin gine-gine. Suna da ƙwaƙwalwa ne, suna gamsar da buƙata na abincin abincin dare, kuma suna dandana ɗamara mai yawa a salads. Kada ku damu cewa zasu iya zama masu laushi, sun ƙunshi nauyin kitsen lafiya wanda zai iya taimakawa wajen rasa nauyi.

24 -

Zucchini

Kamar dan uwan ​​launin launin launin launin fata, rassan rani, zucchini mai kyau ne mai sauƙi-FODMAP tushen fiber mai narkewa. Saboda zucchini suna da sauƙin girma, masu cigaba da kayan girke-girke sun sauko baya baya tare da hanyoyi masu yawa don dafa shi. Yi wasu abubuwan da ke motsawa don karɓar girke-girke da ke rokonka kuma sannan ya fi jin dadin zama a cikin ɗakin ka!

_Sources:

_{"KWANKAN RUKAN GASKIYA DA RUKAN DA KUMA KUMA KUMA KUMA KUMA KUMA" Cibiyar Gudanar da Harkokin Kiwon Lafiyar Yanar Gizo ta shiga Satumba 17, 2015.}

_{"Sanyayyaki na Abinci mai Soluble" Dietitians na Kanada Yanar Gizo}

_{Ford, A., et.al. " Cibiyar Kasuwancin Gastroenterology na Amirka na Gudanar da Harkokin Ciwon Buka da Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙasa " Jaridar American Journal of Gastroenterology 2014 109: S2-S26.}

_{Gibson, P. & Shepherd, S. "Tabbatar da abincin da ke cike da abincin da ke nunawa na aikin maganin bayyanar cututtuka: Aikin FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.}

_{Jami'ar Monash Low FODMAP Diet Ap}

_{"Cibiyar Soluble Fiber" ta Jami'ar Virginia}