Yuav Xaiv Li Cas IBS Cov Dej Haus Zoo: 14 Cov Kauj Ruam (nrog Duab)

2024 Tus sau: Louis Wesley | [email protected]. Kawg hloov kho: 2023-12-16 12:46

IBS lossis chim siab plob tsis so tswj lub cev yog qhov teeb meem tshwm sim uas cuam tshuam rau txoj hnyuv qis lossis txoj hnyuv. Tsis muaj leej twg paub ua rau IBS nyob rau lub sijhawm no. Txawm li cas los xij cov neeg uas muaj IBS qhia tias ntau yam zaub mov thiab dej haus tuaj yeem ua rau muaj qhov tshwm sim ntawm lawv cov tsos mob. Txawm hais tias feem coob ntawm cov neeg uas muaj IBS tsuas yog muaj cov tsos mob tsis tu ncua, lawv tuaj yeem suav nrog: mob plab, mob plab, tsam plab, raws plab lossis ntuav. Yog tias koj muaj IBS koj yuav tsum paub txog cov zaub mov lossis dej haus teeb tsa cov tsos mob yog li koj tuaj yeem zam lossis txwv lawv hauv koj cov zaub mov noj. Nco ntsoov xaiv cov zaub mov thiab dej haus uas yog IBS-phooj ywg yog li koj tsis tas yuav txhawj xeeb txog qhov tshwm sim tshwm sim sai.

Cov kauj ruam

Ntu 1 ntawm 3: Nrhiav IBS-Cov Dej Haus Zoo

Mus noj zaub mov thaum koj yog tus nyiam noj Kauj Ruam 3

Kauj Ruam 1. Paub txog koj qhov tshwm sim

IBS yog ib qho nyuaj rau kev tswj hwm thiab tswj hwm. Txhua tus neeg muaj cov tsos mob sib txawv thiab tej zaum yuav muaj qhov sib txawv. Txhawm rau pab koj nrhiav IBS cov dej haus zoo, nco txog koj tus kheej ua zaub mov noj.

Tej zaum koj yuav xav txiav txim siab khaws phau ntawv teev npe lossis ntawv sau tseg. Koj tuaj yeem sau cov zaub mov sib txawv, dej haus lossis zaub mov noj uas koj tau muaj thiab cov tsos mob uas koj tau ntsib tom qab noj lawv.
Lub sijhawm dhau los, koj yuav tuaj yeem pom tus qauv lossis tuaj yeem xaiv qee yam khoom noj lossis cov khoom xyaw uas yuav ua rau koj cov tsos mob.
Thaum nrhiav IBS-haus dej haus zoo, khaws cov npe ntawm qhov ua rau hauv qab ntawm koj lub siab thiab nco ntsoov tias lawv tsis tshwm ntawm cov npe khoom hauv ib qho dej haus uas koj yuav yuav lossis haus.

Qhib thiab Haus Lub Raj Mis ntawm Ramune Pop Kauj Ruam 5

Kauj Ruam 2. Pib nyeem daim ntawv lo khoom noj

Yog tias koj muaj IBS nws yog qhov tseem ceeb kom pib nyeem cov ntawv lo khoom noj. Nov yog qhov uas koj yuav pom cov ntaub ntawv ntawm cov khoom noj muaj txiaj ntsig ntawm cov dej haus, tab sis kuj yog cov khoom xyaw.

Rau ntau tus neeg uas raug kev txom nyem nrog IBS, qee yam khoom noj lossis khoom xyaw tuaj yeem ua rau pib muaj tsos mob. Nyeem daim ntawv qhia zaub mov, tshwj xeeb tshaj yog cov npe khoom, tuaj yeem pab koj zam cov tsos mob.
Txawm hais tias lub vaj huam sib luag qhov tseeb khoom noj muaj txiaj ntsig thiab qhia tau, nws yuav tsis muab koj cov ntaub ntawv ntawm cov khoom xyaw lossis hom ntxiv cov suab thaj hauv cov dej haus. Koj yuav tsum tau tshuaj xyuas cov npe khoom.
Daim ntawv teev cov khoom muaj nyob ib sab lossis hauv qab daim ntawv qhia zaub mov tseeb. Cov khoom xyaw tau teev tseg tau xaj los ntawm ib qho hauv qhov ntau tshaj plaws rau ib qho hauv qhov tsawg tshaj plaws. Txheeb xyuas cov npe no txhawm rau saib xyuas qee yam khoom ua rau.

Kauj Ruam 3. Saib xyuas kom muaj cov piam thaj ntau fructose

Ib qho khoom tshwj xeeb uas tau cuam tshuam nrog ntau zaus IBS flare ups yog high-fructose pob kws phoov (HFCS). Cov khoom no muaj nyob hauv ntau cov zaub mov, yog li ceev faj thiab nyeem koj cov ntawv kom zoo.

HFSC yog cov qab zib uas muaj nyob hauv ntau, ntau yam khoom noj. Qee qhov kev tshawb fawb tau qhia tias kev noj ntau dua ntawm HFCS tau ua rau IBS cov tsos mob zoo li tsam plab lossis raws plab.
Cov tuam txhab tsim khoom noj feem ntau tsis tshaj tawm tias lawv siv HFSC hauv lawv cov khoom. Koj yuav tsum tau tshuaj xyuas tag nrho cov npe khoom thiab saib rau cov kua qab zib ntau fructose hauv cov npe. Yog tias nws tau teev tseg, tsis txhob yuav lossis haus cov khoom no.
HFSC feem ntau pom muaj hauv cov dej haus hauv qab no: dej qab zib tsis tu ncua, kua txiv hmab txiv ntoo cocktails, mis nyuj chocolate, dej qab zib ua kis las, dej qab zib thiab txiv hmab txiv ntoo. Nco ntsoov tias tsis yog txhua lub npe ntawm cov khoom no muaj HFSC, yog li koj yuav tsum tau nyeem daim ntawv lo ntawm koj hom uas koj nyiam.

Poob phaus nrog kev noj zaub mov rau Gout Kauj Ruam 2

Kauj Ruam 4. Paub txog cov cawv qab zib

Koj yuav tsum sim koj qhov zoo tshaj plaws kom tshem tag nrho cov dej haus tiav (suav nrog dej qab zib) los ntawm koj cov zaub mov noj. Yog tias koj xav tias mus rau "haus cov dej haus" yog qhov zoo tshaj plaws thawj koom ruam (tshwj xeeb tshaj yog thaum sim ua kom tsis txhob muaj fructose pob kws phoov), xav dua. Ntau yam ntawm cov dej haus no muaj cov tshuaj ntxiv uas tseem tuaj yeem ua rau IBS tawg tuaj.

Ntau yam dej haus cov khoom noj muaj cov khoom qab zib dag lossis cawv qab zib kom ua rau lawv cov dej qab zib qab zib yam tsis siv qab zib. Lawv feem ntau pom muaj nyob hauv cov khoom noj haus dej qab zib, tshuaj yej thiab kua txiv txiv hmab txiv ntoo noj.
Txawm li cas los xij, ntau txoj kev tshawb fawb tau qhia tias cawv qab zib tshwj xeeb yog qhov tseem ceeb ua rau IBS tawg.
Muaj ntau hom cawv qab zib uas tuaj yeem siv ua qab zib. Txawm li cas los xij, txoj hauv kev tseem ceeb ntawm kev xaiv lawv tawm ntawm cov npe khoom yog nrhiav cov lus uas xaus nrog "-ol".
Cov cawv qab zib kom saib xyuas suav nrog: sorbitol, mannitol, maltitol, xylitol, thiab isomalt.
Yog tias koj pom cov khoom noj haus uas teev ib qho ntawm cov cawv cawv qab zib no ua cov khoom xyaw, tsis txhob yuav lossis haus nws.

Kauj Ruam 5. Saib xyuas cov kua zaub

Ib qho ntawm cov laj thawj ua rau qee qhov IBS cov tsos mob yog cov zaub mov uas muaj siab hauv FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, thiab polyols). Cov zaub mov no suav nrog ntau yam zaub, thiab thaum noj, tuaj yeem ua rau IBS cov tsos mob.

Cov kua txiv hmab txiv ntoo tuaj yeem zoo li cov khoom noj muaj txiaj ntsig thiab noj qab haus huv kom muaj. Txawm hais tias nws muaj ntau yam ntawm cov vitamins thiab cov zaub mov, qee cov zaub siv los ua kua txiv tuaj yeem ua rau muaj cov tsos mob IBS.
Thaum koj tab tom txiav txim siab cov kua txiv hmab txiv ntoo, saib hauv daim ntawv teev cov khoom kom pom tias cov zaub pes tsawg thiab cov kua txiv twg yog siv los ua qhov sib xyaw tshwj xeeb.
Tsis txhob haus cov kua txiv hmab txiv ntoo uas muaj beets, zaub qhwv, fennel, legumes, taum pauv, avocados, zaub paj, lossis taum snow.
Koj tuaj yeem thiab yuav tsum haus cov kua txiv hmab txiv ntoo uas muaj carrots, celery, chives, zaub paj, dib, qej parsley, taub dag, zaub ntsuab, zucchini, squash, yams, turnips thiab eggplant.
Tshwj xeeb saib xyuas rau kua txiv ua nrog: qej, dos, beets lossis celery. Tsis txhob yuav cov kua txiv hmab txiv ntoo sib tov uas muaj cov khoom xyaw no.
Yog tias ua tau, sim ua koj tus kheej kua txiv ntau dua li yuav cov khoom lag luam. Carrot thiab kua txiv hmab txiv ntoo yog qhov tshwj xeeb tshaj yog rau kev txo qhov mob.

Ntu 2 ntawm 3: Haus IBS-Cov Dej Haus Zoo

Poob plab rog los ntawm Kev Haus Dej Kauj Ruam 2

Kauj Ruam 1. Mus rau qhov dej feem ntau

Thaum koj tab tom sim xaiv cov dej haus uas yuav zoo rau IBS thiab tsis ua rau muaj tsos mob, koj qhov kev xaiv zoo tshaj yog dej. Nws yog txhua yam ntuj tsim thiab dej haus uas yog qhov sib xyaw ua ke rau cov neeg txom nyem los ntawm IBS.

Cov kws tshaj lij kev noj qab haus huv feem ntau pom zoo kom cov neeg laus haus txog 64 oz lossis yim khob dej txhua hnub. Txawm li cas los xij, qee tus neeg yuav xav tau txog 13 tsom iav txhua hnub raws li poj niam txiv neej thiab qib kev ua si.
Yog tias koj mob raws plab raws li cov tsos mob ntawm IBS, koj yuav tsum hloov cov kua dej poob hauv koj cov quav nrog dej ntxiv. Hauv lub sijhawm IBS flare tuaj, haus ze dua rau 13 tsom iav txhua hnub.
Koj tuaj yeem sim qee qhov dej qab zib uas siv stevia lossis truvia vim tias cov no tsis muaj qab zib qab zib tsis tau pom tias ua rau IBS cov tsos mob hnyav ntxiv rau cov neeg feem coob.
Koj tseem tuaj yeem sim ua cov dej infused hauv tsev. Cov no muab koj cov dej rau txhua qhov tsw qab uas tsis siv cov suab thaj lossis tsis muaj qab zib. Sib tov cov txiv hmab txiv ntoo tshiab, zaub thiab tshuaj ntsuab thiab tso dej zaum ib hmos.
Haus dej sov hauv chav, tsis yog dej khov.
Haus dej li 30 feeb ua ntej noj mov, vim nws dilutes thiab deactivates digestive enzymes hauv koj lub plab.

Haus Ntsuab Tshuaj Ntsuab kom raug Kauj Ruam 12

Kauj Ruam 2. Haus decaf tshuaj yej

Txij li caffeine yog paub txog lub plab zom mov uas tuaj yeem ua rau koj lub plab zom mov GI, xaiv cov tshuaj yej decaf xwb. Decaf tshuaj yej tuaj yeem yog cov dej haus zoo rau xaiv yog tias koj raug kev txom nyem los ntawm IBS.

Decaf kas fes tseem muaj qee qhov cim ntawm caffeine, yog li nws yuav tsum zam.
Tshuaj ntsuab tshuaj ntsuab yog ib txwm tsis muaj kas fes. Sim haus nws sov lossis sov hauv chav kom tsis txhob chim siab rau koj li GI system. Chamomile tshuaj yej kuj tseem tuaj yeem so rau cov neeg uas muaj IBS.
Ginger tshuaj yej yog ib yam uas koj yuav xav txiav txim siab muaj ntau zaus. Nws yog decaf tab sis kuj tuaj yeem pab ua kom lub plab chim siab.

Kauj Ruam 3. Siv kev ceev faj thaum siv cov khoom siv mis nyuj

Cov khoom siv mis nyuj yog pawg lus nug ntawm cov zaub mov rau cov neeg txom nyem nrog IBS. Txawm hais tias cov khoom siv mis tsis thab txhua tus, nws yog ib qho uas muaj lactose intolerance nrog IBS.

Cov khoom noj mis nyuj tuaj yeem muaj teeb meem rau cov uas muaj IBS rau ob qho laj thawj. Txhawm rau pib nrog, cov khoom lag luam mis nyuj, tshwj xeeb yog cov khoom lag luam mis nyuj tag nrho, muaj cov roj ntau dua. Qhov no yuav ua rau IBS cov tsos mob - tshwj xeeb yog raws plab.
Cov lactose hauv cov khoom siv mis nyuj yog cov suab thaj ntuj tab sis feem ntau tsis zam zoo nrog cov uas muaj IBS. Roj, tsam plab thiab ntuav yog cov tshwm sim tshwm sim tom qab noj cov zaub mov no.
Nyob deb ntawm mis (tshwj xeeb yog mis nyuj tag nrho), mis nyuj chocolate (tshwj xeeb tshaj yog yog tias nws muaj cov fructose pob kws phoov siab) thiab lwm yam mis nyuj raws cov dej haus (txawm tias decaf lattes).
Sim siv cov mis tsis pub mis xws li mis nyuj lossis mis mis. Yog tias rog tsis thab koj, sim mis tsis muaj lactose.

Ua Caw tawm ntawm Cov Kua Txiv Hmab Kauj Ruam 5

Kauj Ruam 4. Ua koj tus kheej cov kua txiv hmab txiv ntoo lossis kua txiv hmab txiv ntoo

Sim tsis txhob haus kua txiv coj mus muag. Yog tias koj txaus siab rau qee zaum khob iav txiv hmab txiv ntoo lossis kua txiv hmab txiv ntoo, txiav txim siab ua kua txiv tshiab hauv tsev. Qhov no tso cai rau koj xaiv cov txiv hmab txiv ntoo thiab zaub tshwj xeeb thiab ntseeg siab tias lawv yuav tsis cuam tshuam rau koj li IBS.

Yog tias koj haus cov kua txiv hmab txiv ntoo tsis tu ncua lossis xav tau, txiav txim siab yuav cov kua txiv hmab txiv ntoo hauv tsev. Qhov no yuav tso cai rau koj ua ntau yam kua hauv koj lub tsev nrog cov txiv hmab txiv ntoo thiab zaub uas koj nyiam.
Ntau cov txiv hmab txiv ntoo tsis ua teeb meem rau cov uas muaj IBS. Koj tuaj yeem suav nrog txiv hmab txiv ntoo zoo li: cranberries, txiv tsawb, txiv kab ntxwv qaub, txiv hmab, txiv puv luj thiab txiv qaub. Yog tias koj xav ua kom qab zib rau koj cov kua txiv, xaiv zib ntab, zib ntab los yog qab zib dawb tsis tu ncua.
Cov kua zaub yuav tsum tsuas yog ua los ntawm cov zaub mov uas tsis ua rau muaj tsos mob. Ua kom pom tseeb los ntawm dos, qej, thiab beets. Txawm li cas los xij, feem ntau lwm cov zaub yuav tsum tsis txhob ua teeb meem.

Kauj Ruam 5. Ua koj tus kheej cov pob txha ua kua

Cov pob txha pob txha tuaj yeem pab so kom txaus IBS cov tsos mob. Pob txha broth yog yooj yim zom thiab tag nrho ntawm cov as -ham. Nov yog txoj hauv kev nrawm los ua koj tus kheej cov pob txha broth:

Muab cov khoom xyaw hauv qab no tso rau hauv ib lub lauj kaub: 3 phaus nyom noj cov nqaij nyuj; 2 tablespoons kua cider vinegar, nyiam dua Bragg's; 1 tablespoon tag nrho qhuav peppercorns; 1 tablespoon hiav txwv ntsev; dej txaus kom puv lub lauj kaub feem ntau (qhov no tsis yog ntsuas qhov tseeb); thiab lwm yam txuj lom koj xav ntxiv, xws li nplooj nplooj, dos, carrots, celery, lossis sage.
Cia koj cov khoom xyaw zaum ib teev, tsis kub.
Qhib lub cua sov thiab coj koj cov kua zaub rau kom npau.
Tom ntej no, koj yuav tsum txav koj cov kua zaub tag nrho mus rau lub lauj kaub lauj kaub. Ceev faj thaum txav cov pob txha; tej zaum koj yuav xav muab lawv tso ua ntej. Tom qab ntawd ncuav tag nrho koj cov kua zaub rau hauv lub lauj kaub lauj kaub.
Cia koj cov kua zaub zom rau hauv lub lauj kaub tais diav rau txhua qhov chaw ntawm 4-72 teev, nyob ntawm seb koj xav tau koj cov kua zaub li cas. Sim pib los ntawm kev cia nws rhaub rau 5-8 teev.
Cia koj lub broth txias thiab tom qab ntawd khaws cia. Koj tseem tuaj yeem khaws cov pob txha thiab khaws cia rau tom qab siv.
Haus koj cov pob txha broth! Koj tuaj yeem ntxiv qee cov butter rau nws kom ua rau nws ntxim nyiam dua ntawm nws tus kheej, lossis koj tuaj yeem siv nws hauv kua zaub.

Ntu 3 ntawm 3: Zam Kev Haus Dej Uas Ua Rau IBS Cov tsos mob

Kauj Ruam 1. Nyob deb ntawm cov dej qab zib

Txij li high-fructose pob kws phoov yog cov khoom qab zib uas pom muaj nyob hauv ntau cov dej qab zib, nws yog qhov zoo tshaj los sim txwv lossis zam cov dej haus no.

Tsis yog tsuas yog cov dej qab zib txuas nrog rau cov tsos mob IBS nce ntxiv, lawv kuj tseem cuam tshuam nrog qhov hnyav nce thiab lwm yam teeb meem kev noj qab haus huv.
Tshem tawm cov dej qab zib tsis tu ncua, haus dej qab zib kas fes, milkshakes, chocolate mis, dej txiv hmab txiv ntoo, kua txiv hmab txiv ntoo cocktails, kua txiv qaub thiab tshuaj yej qab zib.
Nco ntsoov tias kev haus dej haus cawv kuj tseem tuaj yeem muaj teeb meem vim muaj suab thaj cawv uas lawv muaj. Txawm hais tias koj xaiv dab tsi, ib txwm nyeem daim ntawv lo.

Kho IBS Cov tsos mob nrog Zaub Mov Kauj Ruam 7

Kauj Ruam 2. Haus me ntsis kom tsis txhob haus dej cawv

Cov dej haus muaj caffeinated yog ib yam uas tib neeg cog lus los ua kom lawv cov GI tshuab mus. Qhov kev txhawb nqa no yog qee yam uas ua rau muaj cov tsos mob tshwm sim hauv cov neeg txom nyem nrog IBS.

Caffeine, txawm tias los ntawm kas fes lossis tshuaj yej, ua raws li qhov muaj zog thaum nws hla koj li GI system. Rau cov uas muaj IBS, qhov no tuaj yeem ua rau mob plab, mob thiab raws plab.
Txwv lossis zam cov dej haus nrog caffeine. Ib txwm xaiv cov dej qab zib decaf yog tias ua tau.
Koj tuaj yeem sim caffeinated tshuaj yej uas tau ywg dej me ntsis. Txawm li cas los xij, sim tsuas yog qhov me me ntawm qhov no los saib seb koj puas tuaj yeem zam nws tau zoo.

Tiv Thaiv Kev Mob Ntshav Qab Zib nrog Kev Noj Qab Haus Huv Mediterranean Kauj Ruam 8

Kauj Ruam 3. Txwv cov dej haus carbonated

Lwm pab pawg loj ntawm cov dej haus uas koj yuav tsum txiav txim siab txwv yog cov dej haus muaj carbonated. Txhua yam uas muaj fizz me ntsis rau nws tuaj yeem tshem tawm cov tsos mob.

Coob leej neeg xav tias qee cov dej haus carbonated, tshwj xeeb yog qhiav ale, yog qhov zoo rau koj lub plab. Txawm hais tias qee zaum cov qhob cij dej qab zib tuaj yeem ua rau mob plab, qhov no tsis muaj tseeb rau cov uas muaj IBS.
Cov pa roj carbonation pom hauv cov dej haus fizzy no tuaj yeem ua rau mob ntxiv, tsam plab thiab mob plab. Lawv feem ntau tsis ua rau raws plab lossis cem quav.
Tsis txhob haus dej qab zib, dej tonic, dej seltzer, dej qab ntxiag tsw qab, ci dej qab zib, tshuaj yej, npias thiab cawv txiv hmab ci.

Noj zaub mov rau cov neeg raug mob Stroke Step 8

Kauj Ruam 4. Txiav kom huv ntawm cawv

Qee zaum dej cawv cawv feem ntau tsis yog teeb meem rau cov neeg feem coob. Txawm li cas los xij, qhov no yog qhov ua rau khaus thiab ua rau muaj cov tsos mob ntxiv rau cov neeg txom nyem nrog IBS.

Nws ib txwm tsis tau pom zoo rau poj niam kom muaj ntau dua 1 haus txhua hnub thiab txiv neej kom muaj 2 haus dej txhua hnub. Feem ntau cov neeg txom nyem IBS tuaj yeem muaj cawv tsawg tsawg yam tsis muaj tsos mob.
Txawm li cas los xij, txoj kev tshawb fawb pom tias nrog haus cawv ntawm 4 haus lossis ntau dua, muaj cov tsos mob zoo li mob plab, raws plab, mob plab thiab xeev siab.
Nws yog qhov zoo kom muaj cov iav cawv ib txwm (tshwj xeeb tshaj yog vim nws tsis yog carbonated) yog tias nws tsis ua rau pom cov tsos mob tsis xav tau. Txawm li cas los xij, khaws nws mus rau 4 oz ua haujlwm txhua lub sijhawm tam sim no dua li niaj hnub lossis ntau dua.

Lub tswv yim

Tsis txhob haus dej txias. Hloov chaw, xaiv cov dej haus uas sov lossis sov hauv chav.
Txhawm rau tswj hwm koj cov tsos mob IBS zoo tshaj, nco ntsoov noj thiab haus cov dej haus uas tsis ua rau muaj qhov tshwm sim tshwm sim.
Sim ua raws cov dej haus sib txawv uas koj haus thiab cov twg ua rau koj zoo siab thiab yam twg ua rau muaj teeb meem.
Siv cov tshuaj tua kab mob raws plab, xws li loperamide lossis bismuth subsalicylate, txhawm rau txo qis ntawm koj lub plab thiab ua kom zoo dua qub ntawm koj cov quav.