ʻEhiku mau meaʻai i manaʻo ʻia he kūpono no ka poʻe maʻi kolona

ʻEhiku mau meaʻai i manaʻo ʻia he kūpono no ka poʻe maʻi kolona

Inā loaʻa iā ʻoe kekahi o nā hoʻouka ʻana o ka irritable bowel syndrome, kahi e ʻeha ai ʻoe, aia kahi hui o nā meaʻai hiki iā ʻoe ke mālama, ʻoi aku ka nui o nā mea i hōʻike ʻia e kahi ʻōnaehana FODMAP haʻahaʻa I nā manawa o ka ʻeha, hiki iā ʻoe e ʻai i kēia mau meaʻai, e kōkua ana i ka hoʻomaha ʻana i ke koko: Nā meaʻai i hana ʻia mai Quinoa. ʻO ka laiki, ʻoi aku ka ʻeleʻele a me ka basmati. ka maiʻa. Iʻa a me ka ʻiʻo keʻokeʻo. ʻO kekahi ʻano hua a me nā hua waina. kāloti. ʻO ka waiū i hana ʻia mai ka ʻalemona a i ʻole ka waiū raiki. ʻOtomato, eggplant a me ka ʻuala.

He aha kāu e ʻai nei?

ʻiʻo wīwī

Manaʻo ʻia kēia ʻano meaʻai no ka mea aia nā protein i hiki ke hoʻopaʻa maʻalahi i ke kino no ka mea ʻaʻohe momona, no laila ʻoi aku ka maikaʻi o ka mea maʻi maʻi e ʻai i ka ʻiʻo moa a me ka ʻiʻo ʻulaʻula momona ʻole, me ka pipi.

iʻa

Inā ʻoe e ʻimi nei i nā meaʻai e hoʻomaha ai i ke kolonā, pono ʻoe e ʻike he koho maikaʻi loa ka iʻa no ka mea e hōʻemi ana ia i ka ʻāʻī, ka mea e hōʻeha ai i nā hōʻailona o ke kolonā mākou e ʻai ai i ka herring a me ka mackerel, a me ka salmon, anchovies, sardines. a me nā iʻa ʻiʻo keʻokeʻo.

mea kanu

ʻOiai aia kekahi mau mea kanu e hoʻonāukiuki ai i ka maʻi o ka irritable bowel syndrome, aia kekahi mau ʻano kūpono ʻaʻole hiki ke hoʻonā i ke kinoea a me ka bloating, e like me ka pepa ʻōmaʻomaʻo, ka ʻuala, ka ʻuala, a me ka zucchini, me ka kale a me ka basil. Mai poina i nā lau lau ʻōmaʻomaʻo e like me ka spinach, kale, letus, jujube, a me ka arugula, no ka mea hiki ke hoʻohana ʻia no ka hoʻomākaukau ʻana i nā salakeke a i ʻole ka smoothie. Nā huaʻai: Aia nā huaʻai i loaʻa ka hopena maikaʻi ʻole i ke kolonā, akā aia kekahi mau huaʻai i kūpono no ka haʻahaʻa o ke kō, e like me ka blueberries, avocados, cantaloupe, strawberries, papaya, a me kiwi.

Nati a me na anoano

Pono ʻoe i ka fiber i kāu meaʻai, akā pono ʻoe i ka fiber e hiki ke mālama ʻia i kou kolonā, no laila ke ʻōlelo aku nei mākou iā ʻoe e ʻai i nā huaʻai e like me ka hazelnuts a me nā ʻalemona, a me ka macadamia, pecans, a me ka walnuts Hiki iā ʻoe ke ʻai i nā nati pine, akā e ʻai iā lākou ma ka huina kupono. Hiki iā ʻoe ke ʻai i nā ʻanoʻano like ʻole, ʻo kekahi o ia mau mea e pono ai, e like me ka hua chia, nā hua fenugreek, a me nā kumu kumu kumini, a hiki iā ʻoe ke ʻai i nā ʻanoʻano sunflower a me nā ʻanoʻano paukena pū kekahi.

Nā meaʻai fermented

ʻO kēia nā meaʻai i loaʻa nā probiotics e pono ai kou kino, no laila hiki iā ʻoe ke ʻai i ka pickles, yogurt, kimchi, a me kefir (nā halo India).

Sopa iwi

Manaʻo ʻia he nui nā meaʻai i loko o kēia sopa e pono ai ka ʻōpū, hiki ke kōkua i ka hoʻomaha ʻana i ka ʻeha maʻi irritable bowel syndrome. Ma waho aʻe o ka papa inoa o nā meaʻai e hōʻoluʻolu ai i ka maʻi irritable bowel a mākou i ʻōlelo ai, he mea nui e pale aku i nā meaʻai e hoʻonāukiuki i ke kolonā, ʻoi aku ka nui o nā meaʻai me nā FODMAP kiʻekiʻe, a e hōʻoia e hoʻomaha a lawe i nā lāʻau lapaʻau inā kuhikuhi ke kauka iā ʻoe. , oiai e malama ana i kou kaumaha a me ka hooikaika kino.

ʻO nā mea inu e hoʻomaha ai i ke koko

He nui nā mea inu e hiki ke hana ma ke ʻano he kolonā hoʻomaha a kōkua i ka hōʻoluʻolu ʻana i kona mau hōʻailona, ​​​​akā e ʻike ʻoe ʻaʻohe mea e hoʻomaha koke i ke kolone. inu mint paila. kī ʻōmaʻomaʻo. kī keʻokeʻo.

Hiki iā ʻoe ke inu i kekahi ʻano kīʻaha lāʻau, e like me ka chamomile, akā e makaʻala ʻaʻole e piʻi i ka manawa lōʻihi.

ʻO ka hope, pono ʻoe e ʻimi i nā meaʻai e hoʻomaha ai ke kolonā ke koho ʻoe i nā meaʻai āu e ʻai ai, no ka mea, ʻo kekahi mau meaʻai e hoʻoulu ai i ka ʻeha a me ka ʻeha, no laila e hoʻomau i ka meaʻai kūpono iā ʻoe ma hope o ke kamaʻilio ʻana i kāu kauka a ʻike i nā meaʻai kūpono no ʻoe. kou kūlana, ʻoiai ʻokoʻa nā meaʻai mai kekahi hihia i kekahi.

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