Olona nyango lweNdalo luthomalalisayo kwisifo samathumbu esirhabaxa

Amagama Aphezulu Ebantwaneni

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Umhla Wokuzalwa:

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Ndithumele Nge-Imeyile Veza Kwindawo

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Isifo esichaphazelayo samathumbu sihlala sihamba neemeko ezinje ngeentlungu zesisu, iicramps, ukuqunjelwa, ukuqumba, intshontsho esitulweni, ukunganyamezelani ukutya, ukwehla kobunzima ngesiquphe, ukuqhina okanye urhudo.

Kwiimeko ezininzi, indlela elula yokuphila kunye notshintsho kwindlela otya ngayo inokuzisa isiqabu esikhulu kule meko. Ukonyusa inani lefayibha ekutyeni kwakho kangangexesha elithile kuya kunceda ukunciphisa iimpawu zayo ngokufanelekileyo.

Ukongeza, kuya kufuneka uqiniseke ukuba uyazigcina ekutyeni okufana nokutya okuneziqholo, ukutya okunamafutha, utywala, itshokholethi, kunye neziselo ezingena-decaffeine ezifana nekhofi kunye neesoda.

Ukuba ukwakhiwa kwegesi yingxaki, kuya kufuneka uphephe ukutya okunokuyenza mandundu le meko. Ukutya okufana neembotyi, ikhaphetshu, icauliflower kunye ne-broccoli kufuneka kuthintelwe ngokupheleleyo

Kuya kufuneka ulumke ungatsiqi izidlo zakho kwaye ube nazo rhoqo kumacandelo amancinci. Oku kuya kunceda ukulawula ukusebenza kwamathumbu.

Ukongeza, kuya kufuneka ukhathalele ukutya kwakho iimveliso zobisi. Ukuba esi sesona sizathu siphambili semeko yamathumbu, kuya kufuneka ugcine isithuba koku.

Kule nqaku, sidwelise ezinye zezona zilungiso zendalo zesifo sengqondo esishukumisayo. Ke, qhubeka ufunda ukuze ufumane olona nyango lwasekhaya lokuthomalalisa imeko ye-IBS.

1. Imbewu yeflakisi:

Isipuni sembewu yeflakisi sisebenza phantse iigrama ezintathu zefayibha yokugcwalisa isisu ngeekhalori ezingama-55 kuphela. Ikwayimithombo etyebileyo yamafutha omega-3 kwaye ukongeza kwisinxibo sakho sesaladi kuya kunceda ukunyanga imeko ye-IBS.

2. Iiamangile:

I-ounce enye yale nut ine-3.5 gram yefayibha. Iiamangile zikwangumthombo olungileyo wemagniziyam kunye nentsimbi. Yiyo loo nto ukubandakanya oku kutya kuya kuba yeyona nto intle onokuyenza emzimbeni wakho. Le yenye yezona zinto zilungileyo zendalo kwi-IBS.

3. Amakhiwane amatsha:

Amakhiwane yimithombo elungileyo yefayibha kwaye ukongeza kwisondlo sakho kuya kukubonelela ngemithwalo elungileyo ye-IBS yokulwa nefayibha. Oku kunokuba kukuya kwi-snack yakho enokwanelisa izinyo lakho elimnandi.

4. Oats:

I-oats ikwangumthombo olungileyo we-fiber-friendly fiber. Ikomityi enye ye-oats ihambisa iigram ezili-16 zefayibha ezinokondla ibacteria. I-Oats ikwanayo ne-anti-inflammatory compound ebizwa ngokuba yi-avenanthramide, ethi xa idityaniswe ne-beta-glucan inokunceda ekulweni nesifo sentliziyo kunye nesifo seswekile. Olu lolunye lwezona zilungiso zendalo zibonakalisa isifo samathumbu.

5. Amaqunube

Ezi zizityebi kwii-antioxidants kwaye ikomityi enye ipakishwe nge-7.6 gram yefayibha. Oku kuyakunceda amathumbu akho ukuba avelise i-butyrate, i-acid enamafutha enokunciphisa ukudumba emzimbeni kunye nokuthintela ukudumba.

6. Iiblueberries:

Ezi ziphezulu kumxholo wazo wefayibha kwaye zinceda ukunqanda konke ukungonwabi kokugaya. Ikomityi enye inika i-4 gram yefayibha kwaye ngenxa yoko ezi zinto zinceda ekuthinteleni zonke iimpawu zesifo sengqondo samathumbu.

7. Ikhonkco ecociweyo:

Amacephe amane oku anokukunika iigram ezingama-2.6 zefayibha. Izaliswe zii-acid ezinamafutha aphakathi anetyhefu ebizwa ngokuba yi-lauric acid ethomalalisa ukudumba kwaye ilwe neebhaktheriya ezimbi.

8. Imbewu kajongilanga:

Ikota yekota yeembewu zikajongilanga iqulethe ii-calories ezingama-200 kunye ne-3 grams yefayibha. Ikwanayo nemagniziyam encedisa ukunyusa i-lipysis, inkqubo apho umzimba ukhupha amanqatha ezivenkileni zawo.

9. Iibhanana:

Ibhanana enye yobukhulu obuphakathi ineekhalori ezili-105 kunye neegram ezi-3 zefayibha. Ngumthombo olungileyo we-prebiotic fiber eyondla ibacteria elungileyo emathunjini kwaye ikwaphucula nokwetyiswa. Le yenye yezona ndlela zilungileyo zokunyanga i-IBS.

10.Icocoa Powder:

Ifom engacwangciswanga yecocoa powder yindlela elungileyo yokulwa ne-IBS. Hlanganisa iipuni ezimbini zecocoa powder ngamanzi ashushu kwaye oku kubonelela nge-4 gram yefayibha. Yiya ngomgubo wecocoa ongakhange wenze i-alkalization, eyinkqubo esusa izibonelelo zempilo yebhontshisi yecocoa.

11.I-avokhado:

I-avovoc iqulethe umxholo we-monounsaturated fat owenza ukuba ube yintshatsheli yokutya. Iqulethe i-4.6 gram yefayibha kwaye lukhetho olukhulu kwabo baphethwe yi-IBS. Kuthathelwa ingqalelo njengenye yezona ndlela zilungileyo zendalo ze-IBS.

12. I-yogurt yamaGrike:

Oku kuyaziwa ngokwenza okulungileyo emzimbeni wakho wamathumbu. Inezinto ezenziwayo ezenziwa kwisisu sakho kwaye zikunceda ukugcina iimpawu ze-IBS zingasebenzi. Oku kuyangqinwa kolu phando 'Ukunyamezelana kunye nokufunxwa kweLactose Ukusuka kubisi kunye neyogathi ngexesha elifutshane le-Bowel Syndrome Ebantwini'.

13. Iipeyisi eziluhlaza:

I-ertyisi eziluhlaza zivelisa i-lactic acid ekhusela isithintelo se-mucosal, esisikhumba sesibini somzimba esihamba kwindlela yokugaya ukutya. Ikwangumgca wokuqala wokhuselo ngokuchasene neebugs ezimbi kunye neetyhefu kwaye ke ii-ertyisi eziluhlaza sisixhobo sendalo sokunyanga iimpawu ze-IBS.

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Ndithumele Nge-Imeyile Veza Kwindawo