Alakaʻi ʻo Diet IBS

Anter

• 1. ʻAiʻai kiʻekiʻe-fiber
• 2. ʻAiʻai haʻahaʻa
• 3. ʻAiʻai Gluten-ʻole
• 4. Papaʻai hoʻopau
• 5. Papaʻai momona momona
• 6. Papaʻai haʻahaʻa FODMAP
• ʻO kāu papaʻai maikaʻi loa

Nā papaʻai no IBS

ʻO Irritable bowel Syndrome (IBS) kahi maʻi hōʻoluʻolu ʻole e hōʻike ʻia e nā loli nui i ka neʻe ʻana o ka ʻōpū. ʻIke kekahi poʻe i ka maʻi pākī, ʻoiai loaʻa i kekahi poʻe i ka constipation. Hiki i ka cramp a me ka ʻeha o ka ʻōpū ke hana i nā hana o kēlā me kēia lā ʻaʻole hiki ke hoʻomanawanui.

He mea nui ka lāʻau lapaʻau i ka mālama ʻana iā IBS, akā ua ʻike anei ʻoe e hoʻomaikaʻi ana kekahi mau papaʻai i kāu mau hōʻailona? E mākaʻikaʻi i nā papaʻai maʻamau e loaʻa ana e hōʻemi ai i nā hōʻailona hōʻoluʻolu ʻole, a hana i ke alakaʻi ʻana i kahi ola olakino.

1. ʻAiʻai kiʻekiʻe-fiber

Hoʻohui ka pulupulu i ka nui i kāu pahu, i kōkua i ke neʻe i ka neʻe. Pono e ʻai ke kanaka makua he 20 a 35 mau huna o ka fiber i kēlā me kēia lā. ʻOiai he maʻalahi maʻalahi kēia, ʻo ka National Institute of Diabetes and Digestive and Kidney Diseases kuhi ka hapanui o ka poʻe e ʻai wale i ka 5 a i ka 14 gram i kēlā me kēia lā.

ʻO nā meaʻai momona, e like me nā huaʻai, nā mea kanu, a me nā kīʻaha holoʻokoʻa, momona a kōkua i ka pale ʻana i ka paʻa paʻa. Eia nō naʻe, inā ʻoe e ʻike i ka bloating mai ka hoʻonui ʻia o ka lawe fiber, e hoʻāʻo e kau wale i ka fiber soluble i loaʻa i nā hua a me nā mea kanu ma kahi o nā hua.

2. ʻAiʻai haʻahaʻa

ʻOiai hiki i ke fiber ke kōkua i kekahi poʻe me IBS, hiki ke hoʻonui i ka lawe ʻana o ka fiber i nā ʻōuli inā loaʻa pinepine ʻoe i ke kinoea a me ka diarrhea. Ma mua o kou hoʻopau loa ʻana i ka fiber mai kāu papaʻai, e noʻonoʻo pono i nā kumuwaiwai o ke fiber soluble i loaʻa i nā huahana, e like me nā ʻāpala, nā hua, nā kāloti, a me ka oatmeal.

Hoʻomaʻemaʻe ka fiber soluble i loko o ka wai ma kahi o ka hoʻohui ʻana i kahi nui keu e pili ana i ka pulina insoluble. ʻO nā kumuwaiwai maʻamau o ka fiber hiki ʻole ke komo i loko o nā hua piha, nā nati, nā ʻōmato, nā hua puaʻa, broccoli, a me ke kāpeti.

E noʻonoʻo paha ʻoe i ka lawe ʻana i nā lāʻau anti-diarrheal 30 mau minuke ma mua o ka ʻai ʻana i ka fiber e hoʻēmi ai i nā hopena. He mea kōkua kēia hana i ka wā e ʻai ana i nā hale ʻāina a ke hele nei hoʻi. Eia naʻe, ʻaʻole pono ʻoe e maʻa i ia mea.

3. ʻAiʻai Gluten-ʻole

ʻO Gluten kahi protein i loaʻa i nā huahana palaoa e like me ka berena a me ka pasta. Hiki i ka protein ke hōʻino i nā ʻōpū i ka poʻe gluten-intolerant. ʻO kekahi poʻe me ka noʻonoʻo a i ʻole ke ahonui i ka gluten ʻike pū i ka IBS. I kēlā mau hihia, hiki i kahi papaʻai gluten-ʻole ke hōʻemi i nā ʻōuli.

Hoʻopau i ka palaoa, ka rai, a me ka palaoa mai kāu papaʻai e ʻike inā hoʻomaikaʻi nā pilikia gastrointestinal. Inā ʻoe he berena a me ka fanatic pasta, aia nō ka lana o ka manaʻo. Hiki iā ʻoe ke ʻike i nā mana gluten-ʻole o kāu huahana punahele i nā hale kūʻai olakino a me nā hale kūʻai he nui.

4. Papaʻai hoʻopau

Kuhi ka papaʻai hoʻopau i ka pale ʻana i kekahi mau meaʻai no kahi lōʻihi o ka manawa e ʻike inā hoʻomaikaʻi kāu hōʻailona IBS. Paipai ka International Foundation for Functional Gastrointestinal Disorder (IFFGD) i ka ʻoki ʻana i kēia mau lawehala maʻamau ʻehā:

• kope
• kokoleka
• puluniu ʻole
• hua kukui

Eia naʻe, pono ʻoe e haʻalele i nā meaʻai āu e ʻike ai. E hoʻopau loa i hoʻokahi meaʻai mai kāu papaʻai no 12 mau pule i ka manawa. E hoʻomaopopo i nā ʻokoʻa i kāu mau ʻōuli IBS a neʻe i kahi meaʻai aʻe ma kāu papa inoa.

5. Papaʻai momona momona

ʻO ka ʻai mau ʻana o nā mea momona momona ka mea ʻike i hāʻawi ʻia i nā ʻano olakino like ʻole, e like me ka momona. Eia nō naʻe, hiki i ka mea paʻakikī ke paʻakikī i nā mea me IBS ma o ka hōʻino ʻana i nā ʻōuli.

ʻO nā meaʻai momona momona ka haʻahaʻa o ka fiber, kahi e pilikia ai no ka paʻa paʻa ʻana o ka IBS. Wahi a ka Cleveland Clinic, ʻoi aku ka maikaʻi ʻole o nā meaʻai momona no ka poʻe me ka IBS kāwili ʻia, ka mea i ʻike ʻia e ka hui pu ʻana o ka constipation a me ka diarrhea. ʻO ke kau ʻana i ka papaʻai momona momona maikaʻi no kou puʻuwai a hoʻomaikaʻi paha i nā ʻōpū hōʻoluʻolu ʻole.

Ma kahi o ka ʻai ʻana i nā meaʻai palai a me nā momona holoholona, ​​e nānā i nā ʻiʻo wīwī, nā huaʻai, nā lau, nā mea kanu a me nā mea hana waiū momona momona.

6. Papaʻai haʻahaʻa FODMAP

ʻO nā FODMAP nā huaʻaleʻale i paʻakikī i ka ʻōpū e ʻeli. Ma muli o ka huki ʻana o kēia mau carbs i ka wai i loko o ka ʻōpū, hiki i ka poʻe me IBS ke ʻike i ka nui o ke kinoea, ka momona, a me ka diarrhea ma hope o ka ʻai ʻana i kēia mau meaʻai.

Kū ka huaʻōlelo no ka “oligosaccharides fermentable, disaccharides, monosaccharides, a me polyols.” Ke kaohi nei a kaohi ʻana paha i kāu lawe ʻana i nā meaʻai FODMAP kiʻekiʻe no ʻeono a ʻewalu pule paha e hoʻomaikaʻi ai i kāu mau ʻōuli o IBS.

He mea nui ia e hoʻomaopopo ʻaʻole nā ​​kāhāpā āpau i nā FODMAP. No ka hopena maikaʻi loa, pono ʻoe e wehe i nā ʻano meaʻai kūpono. Nā meaʻai e hōʻalo ai i:

• lactose (waiū, ʻaikalima, tī, yogurt)
• kekahi mau huaʻai (peach, watermelon, pears, mangoes, apples, plums, nectarines)
• legume
• syrup kānana kiʻekiʻe-fructose
• mea ʻono
• palaoa, palaoa, a me pasta
• nā cashews a me nā pistachios
• kekahi mau mea ʻai (artichoke, asparagus, broccoli, onion, brussels sprouts, cauliflower, mushroom)

E hoʻomanaʻo ʻoiai ke hoʻopau nei kēia papaʻai i kekahi mau huaʻai, nā nati, nā mea kanu, a me ka waiū waiū, ʻaʻole ia e hoʻopau i nā meaʻai āpau mai kēia mau papa. Inā inu ʻoe i ka waiū, koho i ka waiū manu ʻole lactose a i ʻole nā ​​mea ʻē aʻe e like me ka laiki a me ka waiū soy.

I mea e hōʻalo loa ai i nā pāʻina ʻai, e kamaʻilio pū me kahi kaukauka ma mua o ka hoʻomaka ʻana o kēia papaʻai.

ʻO kāu papaʻai maikaʻi loa

Hiki i kekahi mau meaʻai ke kōkua iā IBS, akā ʻokoʻa ka poʻe āpau. E nānā i kāu mau hōʻailona a kamaʻilio pū me kāu kauka ma mua o ka hoʻomaka ʻana i kahi papaʻai hou. E noho i ke ʻano me ka hopena o kou kino i kekahi papaʻai, no ka mea pono ʻoe e hoʻopili i nā meaʻai āu e ʻai ai.

Wahi a ka National Institutes of Health, pono ʻoe e inu i ka wai he nui, hoʻoikaika kino mau, a hoʻemi i kāu lawe ʻana i ka caffeine e hoʻolauna i ka hana mau a hoʻēmi i nā hōʻailona IBS.