Ukutya okusixhenxe kujongwa njengento efanelekileyo kwizigulana zekholoni

Ukutya okusixhenxe kujongwa njengento efanelekileyo kwizigulana zekholoni

Ukuba uhlupheka ngenxa yokuhlaselwa kwesifo sofuba esicasulayo, esibangela ukuba uzive ubuhlungu, kukho iqela lokutya onokuthi unamathele kulo, ngakumbi ezo zibonakaliswa yinkqubo ephantsi ye-FODMAP Ngexesha leentlungu, unako yitya oku kutya, okunceda ekuthomalaliseni ikholoni: Ukutya okwenziwa ngeQuinoa. Irayisi, ngakumbi i-brown kunye ne-basmati. ibhanana. Intlanzi kunye nenyama emhlophe. Ezinye iintlobo zamaqunube kunye neediliya. iminqathe. Ubisi olwenziwe ngobisi lwe-almond okanye irayisi. Iitumato, isitshalo seqanda kunye neetapile.

Ingaba utya ntoni?

Inyama ebhityileyo

Olu hlobo lokutya luyacetyiswa kuba luqulethe iiprotheyini ezinokwetyiswa ngumzimba ngokulula ngenxa yokuba ingenawo amanqatha, ngoko ke kungcono ukuba umntu ogula ngekholoni atye inyama yenkukhu kunye nenyama ebomvu engenamafutha ngokupheleleyo, ukongezelela kwi-turkey.

intlanzi

Ukuba ukhangele ukutya okunciphisa i-colon, kufuneka ukwazi ukuba intlanzi lukhetho oluhle kakhulu kuba lunciphisa ukuvuvukala, okubangela ukucaphuka kweempawu zekoloni Sikucebisa ukuba udle i-herring kunye ne-mackerel, kunye ne-salmon, i-anchovies, i-sardines. kunye nentlanzi yenyama emhlophe.

imifuno

Nangona kukho imifuno ebangela ukucaphuka kwe-irritable bowel syndrome, kukho ezinye iindidi ezifanelekileyo ezinokuthi zingabangeli ukuba uzive i-gas kunye ne-bloating, njenge-pepper eluhlaza, iitapile, i-yam, kunye ne-zucchini, ngaphezu kwe-kale kunye ne-basil. Ungalibali imifuno enamagqabi aluhlaza njengesipinatshi, ikale, iletisi, ijujube, nearugula, njengoko inokusetyenziswa ukwenza isaladi okanye ukwenza ismoothie. Iziqhamo: Kukho iziqhamo ezinefuthe elibi kwikholoni, kodwa kukho ezinye iziqhamo ezinokuthi zifaneleke ngenxa yezinga leswekile eliphantsi, njengamaqunube, iiavokhado, icantaloupe, amaqunube, ipapaya kunye nekiwi.

Amandongomane kunye nembewu

Udinga ifayibha kwisidlo sakho, kodwa ufuna ifayibha enokuthi ikholoni yakho ikwazi ukuyiphatha, ngoko sikucebisa ukuba utye amandongomane afana ne-hazelnuts kunye ne-almonds, kunye ne-macadamia, i-pecans, kunye ne-walnuts ngokwemiyinge ephakathi. Unokutya nembewu eyahlukileyo, enye enokuba luncedo, njengembewu ye-chia, imbewu yefenugreek, kunye nembewu ye-cumin, kwaye ungatya imbewu kajongilanga kunye nembewu yethanga.

Ukutya okuvundisiweyo

Oku kukutya okuqulethe i-probiotics enenzuzo kumzimba wakho, ngoko unokutya i-pickle, i-yogurt, i-kimchi, kunye ne-kefir (ama-mushroom ase-Indian).

Isuphu yamathambo

Kukholelwa ukuba le sobho inezondlo ezininzi ezinokuthi zibe luncedo kumathumbu, ezinokuthi zincede ukukhulula intlungu ye-bowel syndrome. Ukongeza kuluhlu lokutya okunciphisa i-bowel syndrome ecasulayo esiyikhankanyileyo, kubaluleke kakhulu ukuphepha ukutya okucaphukisa i-colon, ngakumbi ukutya okune-FODMAP ephezulu, kwaye uqiniseke ukuba uphumle kwaye uthathe amayeza ukuba ugqirha uyalelwe ukuba uwamisele. , ngelixa ugcina ubunzima bakho kunye nokuzilolonga.

Iziselo eziphumza ikholoni

Kukho inani leziselo ezinokuthi zisebenze njengekholoni epholileyo kwaye zincede ukuthomalalisa iimpawu zayo, kodwa kufuneka wazi ukuba akukho nto itholisa ikholoni ngokukhawuleza Kuthatha ixesha, kodwa kukho iziselo ezinokukunceda ukuthomalalisa iimpawu, ezi: isiselo seminti ebilisiweyo. Iti eluhlaza. Iti emhlophe.

Unokusela ezinye iintlobo zeti ye-herbal, njenge-chamomile, kodwa qaphela ukuba ungayifaki ixesha elide, kungcono ukuphepha iziselo eziqulethe ipesenti ye-caffeine.

Okokugqibela, kuya kufuneka ujonge ukutya okuphumza ikholoni xa ukhetha ukutya okutyayo, kuba okunye ukutya kubangela ukucaphuka kunye neentlungu zekholoni, ke namathela kukutya okufanelekileyo kuwe emva kokubonisana nogqirha wakho kwaye ukwazi ukutya okufanelekileyo. imeko yakho, ingakumbi ekubeni ukutya kuyahluka ukusuka kwimeko ukuya kwenye.

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