Iinzuzo zeSitatshi esinganyangekiyo: iSikhokelo esiQinisekileyo

Kubantu abanengxaki yokwetyisa kunye neminye imiba yezempilo, ngaba isitashi esinganyangekiyo singabonelela ngezibonelelo zempilo?

Isitatshi esixhathisayo

Ukutya okunesitatshi okuqhelekileyo zizitatshi ezilula ezityiswa ngokukhawuleza. Oku kuthumela iiswekile zabo egazini, igalelo ekuzuzeni ubunzima kunye nokwandisa ingozi yesifo seswekile kunye nesifo senhliziyo. (U-Erik EJG Aller, et al., 2011) Isitatshi esimelana noko yinxalenye yokutya luhlobo oluxhathisayo ekugayweni. Oku kuthetha ukuba idlula emathunjini amakhulu kwaye inxibelelana ne Isisu. Ukutya okunestatshi esixhathisayo kudlula esiswini kunye namathumbu amancinci ngaphandle kokufunxwa. Kwithumbu elikhulu, zibiliswa yintsholongwane yamathumbu ekhupha izinto eziluncedo empilweni.

Izinzuzo zezeMpilo

Uphononongo ngeenzuzo zempilo luyaqhuba. Iingcali zenzululwazi ziphanda ukuba zinokunceda njani ekulawuleni ubunzima kunye nempilo yekholoni:

Management ubunzima

Uphando luqala ukubonisa ukuba ukutya okunesitashi esinganyangekiyo kunokunceda ukunciphisa umzimba kunye nokukwazi ukunceda ukuphelisa izifo ezinxulumene nokunyuka kobunzima ezibandakanya: (UJanine A. Higgins. 2014)

• Cholesterol ephezulu
• Diabetes
• Isifo se-Metabolic syndrome
• Izifo zengqondo

Impilo yeKoloni

Ukongeza, abaphandi bafumana ubungqina bokuqala obubonisa ukuba isitashi esinganyangekiyo sinokunceda: (UDiane F. Birt, et al., 2013)

• I-prebiotic ekhuthaza ulungelelwaniso oluphilileyo lwezityalo zamathumbu.
• Uphuculo lweempawu zesifo sokudumba.
• Ukuthintelwa komhlaza wekoloni.
• Ukukhuselwa kwi-diverticulitis.

Nangona kunjalo, uphando olungakumbi luyafuneka.

Isixa sokuSetyenziswa

Uqikelelo lokuba yimalini ekufanele ityiwe ukusuka kubuncinci beegram ezi-6 ukuya kubuninzi be-30 grams. Kuqikelelwa ukuba uninzi lwabantu ludla ngaphantsi kwe-5 grams ngosuku,UMary M. Murphy, et al., 2008). Njengoko abantu benyusa umthamo wabo, kuyacetyiswa ukuba bakwenze oko kancinci, ukunciphisa igesi engafunekiyo kunye nokudumba.

iibhanana

• Iibhanana ngumthombo osempilweni wesitatshi esixhathisayo.
• Banomlinganiselo ophezulu xa bengavuthwanga.
• Isiqulatho sestatshi esixhathisayo siyehla njengoko ibhanana ivuthwa.
• Ukuba iibhanana eziluhlaza / ezingavuthiweyo azithandeki, ukwenza i-smoothie kunokuncedisa ukunambitha.

Iipatata

• Iitapile zinenqanaba eliphezulu lesitatshi esixhathisayo xa zikrwada.
• Nangona kunjalo, abantu banokukwandisa ukutya kwabo ngokuvumela iitapile ukuba zipholile ngaphambi kokutya.

Rice

• Amanqanaba estatshi esixhathisayo axhomekeke ekubeni irayisi imhlophe okanye imdaka.
• Ngokufana neetapile, ukutya kunokunyuswa kwirayisi ngokuvumela irayisi ukuba iphole.

Oats

• Ukupheka i-oats emanzini, njengoko ininzi ijwayele ukwenza i-oatmeal, iyanciphisa umxholo wesitashi ochasayo.
• Ii-oats ezigoqiweyo okanye zentsimbi zinconywa njengemithombo ethembekileyo yesitashi esichasayo.

Chickpeas

• I-Chickpeas, ekwaziwa njengeembotyi ze-garbanzo, zizindlu zamandla zesondlo.
• Ziyimithombo enempilo yefiber yokutya, kunye neevithamini ezininzi kunye neeminerali, kunye nesitashi esinganyangekiyo.
• Ii-chickert eziphekiweyo kunye/okanye ezinkonkxiweyo ziqulethe amanqanaba aphezulu estatshi esixhathisayo.
• Bahamba kunye neesaladi okanye njengesitya esisecaleni okanye i-snack.
• Kubantu abane-IBS, ii-chickpeas ezihlanjululwe kakuhle zithathwa njengeziphantsi kwi-FODMAP okanye i-carbohydrates ezinokuthi zibe negalelo kwiimpawu. (U-Anamaria Cozma-Petruţ, et al., 2017)
• Kunconywa ukugcina ubungakanani bokukhonza kwi-1/4 indebe.

Lentils

• Iilentile zisebenza njengomthombo osempilweni weprotein esekwe kwizityalo.
• Xa ziphekwa zinokubonelela ngestatshi esixhathisayo.
• Ziyakwazi ukulungiswa kwiisobho okanye izitya ezisecaleni.
• Ukusuka kwitoti, banokuba ngabahlobo be-IBS ngokuhlanjululwa kakuhle kwaye banqunyelwe kwi-1/2 yekomityi ekhonzayo.

Isonka

• Izonka ezahlukeneyo zinika amanqanaba ahlukeneyo estatshi esixhathisayo.
• Isonka sePumpernickel siqulethe amanqanaba aphezulu.
• I-Breadsticks kunye ne-pizza crusts inamazinga aphezulu.
• Abantu abane-IBS banokusebenza kwi-FODMAP fructan okanye iprotheni ye-gluten.
• Olunye olucetyiswayo lokunganyangeki kwesitatshi kukhetho oluphezulu lwesitatshi zisonka sombona okanye isonka esimuncu esilungiselelwe ngokwesiko.

Iipeyisi ezihlaza

• Ii-ertyisi eziluhlaza, nokuba ziphekiwe, zingumthombo ophilileyo westatshi esixhathisayo.
• Ziyakwazi ukulungiswa kwiisobho okanye njengesitya sokutya.
• Nangona kunjalo, ii-peas eziluhlaza zifunyenwe ziphezulu kwi-FODMAP GOS kwaye zinokuba yingxaki kubantu abane-IBS. (U-Anamaria Cozma-Petruţ, et al., 2017)

Iimbotyi

• Uninzi lweentlobo zeembotyi eziphekiweyo kunye/okanye ezinkonkxiweyo ziyimithombo ecetyiswayo yesitatshi esixhathisayo.
• Awona manqanaba aphezulu afumaneka kwiimbotyi ezimhlophe kunye nezintso.
• Bangahanjiswa kwiisobho, njengesitya sokutya, okanye baxutywe nerayisi.
• Iimbotyi kukutya okuphezulu kwe-FODMAP kwaye kunokuba negalelo kwiimpawu zokwetyisa kubantu abane-IBS.

Umzimba ngokulinganisela: Ukufaneleka kweChiropractic kunye neZondlo

Ucaphulo

Aller, EE, Abete, I., Astrup, A., Martinez, JA, & van Baak, MA (2011). Isitatshi, iswekile kunye nokutyeba. Izondlo, 3(3), 341–369. doi.org/10.3390/nu3030341

Higgins JA (2014). Isitashi esixhathisayo kunye nokulinganisela kwamandla: impembelelo ekulahlekeni kwesisindo kunye nokugcinwa. Uphononongo olubalulekileyo kwisayensi yokutya kunye nesondlo, i-54 (9), i-1158-1166. doi.org/10.1080/10408398.2011.629352

Birt, DF, Boylston, T., Hendrich, S., Jane, JL, Hollis, J., Li, L., McClelland, J., Moore, S., Phillips, GJ, Rowling, M., Schalinske, K ., Scott, MP, & Whitley, EM (2013). Isitatshi esixhathisayo: isithembiso sokuphucula impilo yabantu. Ukuqhubela phambili kwisondlo (Bethesda, Md.), 4 (6), 587-601. doi.org/10.3945/an.113.004325

Murphy, MM, Douglass, JS, & Birkett, A. (2008). Isitatshi esixhathisayo eMelika. Umbhalo we-American Dietetic Association, i-108 (1), i-67-78. doi.org/10.1016/j.jada.2007.10.012

Cozma-Petruţ, A., Loghin, F., Miere, D., & Dumitraşcu, DL (2017). Ukutya kwi-irritable bowel syndrome: Yintoni onokuyincoma, kungekhona into yokwalela izigulane! Ijenali yehlabathi ye-gastroenterology, i-23 (21), i-3771-3783. doi.org/10.3748/wjg.v23.i21.3771