Ana Ajiye Abincin Abincin Makaranta Don Yara Da IBS Yana Bukata Ƙananan Ɗaukakawa
Gano abincin da ba sa haifar da cututtukan ciwon jiji (IBS) yana da wuyar gaske, amma juya su cikin launi mai kyau na launin ruwan kasa ya fi kalubale. Yara da tsofaffi a makaranta suna fuskantar kalubalen cin abincin da ke da kyau kuma ba sa haifar da bayyanar cututtukan IBS irin su ciwo, bloating, da zawo.
Menene Game da Abincin Abincin Makaranta?
Ko da tare da mayar da hankali game da abinci mai gina jiki a {asar Amirka, wa] annan masaukin makarantun ba su canja ba, a cikin shekaru.
Matakan yara masu laushi na burgers, pizza, karnuka masu zafi, kazaran kaza, da cuku mai gishiri har yanzu suna cikin manyan makarantun sakandare, ko da yake suna tare da karas da jariri, 'ya'yan itace da' ya'yan inabi maimakon fries Faransa. Lissafi na makarantar sakandare na iya bayar da karin nau'o'in ciki har da sandwiches a Farananci ko gurasa marar yisti, miya da kuma dankali dafa, amma kayan abinci mai kwakwalwa irin su ice cream, cookies da launin ruwan kasa suna samuwa. Kwalejin Kwalejin za a iya zama jakar gauraye, tare da yawancin matasan dake kawo sakonnin abinci mai sauri a cikin ƙungiyar ɗalibai.
Samun kyakkyawan zabi na abinci ga mutanen dake da IBS na iya zama da wuya kuma suna iya canzawa daga rana zuwa rana. Wannan shine dalilin da yasa ake ajiye abincin rana, yayin da yake da lokaci, zai iya kasancewa mafi kyawun ra'ayin da za a hana IBS-flare-ups.
Amfanin Ciniki Abincin Abincin
Kashewa lunch don makaranta shi ne hanya mai kyau don kawar da hanyoyi marasa lafiya, amma yana buƙatar wasu kerawa da kuma shirye-shiryen gwaji.
Dole ne a yi amfani da abinci yadda ya kamata don kauce wa lalacewa - idan babu firiji ko microwave samuwa zaɓin zai zama dan kadan kaɗan.
Wasu muhimman abubuwan da za su tuna yayin da suke samar da abincin dare na IBS:
- Ka guji kayan zaki.
- Ku guje wa abincin gassy (Ayaba, wake, Kwayoyi, Raisins, da dai sauransu).
- Ƙara yawan fiber mai narkewa (shinkafa shinkafa, gurasa na Faransa, Oatmeal, taliya, gurasar Sourdough, Soy).
- Haɗe da gina jiki mai girma, abincin mai mai ƙananan abinci.
Amfani da Thermos
A thermos ita ce hanya mai kyau don daukar nauyin haɗin gwanin IBS irin su shayi mai shayi, soymilk, ko ma ruwa mai banƙyama. Shafuka, sutsi, da shinkafa shinkafa zasu iya shiga cikin thermos kuma su zama babban kayan abinci a cikin abinci mai kyau.
Recipes:
- Soothing Sweet Peppermint Green Tea
- Butternut-Brown Rice Pilaf
- Jakadan Cantonese Jok (Rice Porridge Soup)
- "Cream" na tumatir Tomato tare da Basil Meatballs
- High-Energy Banana Carob Shake
- Lentil miya
Haɓaka Kayan Gudun Ku
Gurasar launin ruwan gishiri shine sandwich. Yana tafiya sosai, yana da sauƙin ci a kan gudu, kuma yana da nau'ikan iri iri. Duk da haka, man shanu da kuma jelly a kan fari bazai zauna tare da mutanen da ke da IBS ba, don haka sandwiches na bukatar wasu sababbin sinadaran. Gurasa irin su mikiya da Faransanci suna da dadi madaidaici zuwa gurasa marar lahani. Tsallake abincin rana, cuku, da kuma mayonnaise da kuma gwada soya, tofu, ko kuma abincin teku.
Recipes:
- Smoky Eggplant Hummus (tare da Pita Gurasa)
- Brown Sugar Banana Bread
- Gurasa Gurasa
Kuna iya yin Desserts da Gurasa
Yawancinmu muna da sha'awar cin abinci mai dadi ko gishiri bayan cin abinci mai kyau. Labari mai dadi shine akwai wadataccen kayan abinci da kuma abincin da zai iya gamsar da sha'awar da kuma buƙatar biyan abincin IBS.
Recipes:
- Apple Oat-Bran Muffins
- Honey Glazed Snack Mix
- Cikakken Fudge Cake
- Kayan Sesame-Almond
Yankewa A Kan Lokaci Ya Dauke
Ciniki da abincin rana a kowace rana zai iya zama cin lokaci. Daga lokaci zuwa lokaci yana iya yin jaraba don tsalle launin ruwan kasa da sayan cafeteria ko abinci mai saurin abin da ba koyaushe mai gina jiki ko IBS-friendly. Yi amfani da waɗannan matakai don rage lokaci da makamashi da ake buƙata don yin abincin dare:
- Abincin abinci a babban batches kuma daskare a kananan rabo.
- Shirye safiyar dare a gabanin maimakon safiya.
- Ƙara waƙoƙi na mako ɗaya na abincin ƙura a cikin ɓangaren mutum.
- Shirya shayi ko sauran abin sha a cikin babban jirgin ruwa wanda ke shirye ya zuba a cikin Thermos.
- Samun yara su sauka su kuma taimaka; juya safiya na ranar Lahadi a cikin lokaci mai kyau.