Seo u ka se jang ho loants'a ho ruruha ka maleng

Litaba

• Lethathamo la lijo tse lumelletsoeng
• Lethathamo la lijo tse thibetsoeng
• Hobaneng e sebetsa

Ha mala a ruruha, ka lebaka la mathata a kang lefu la Crohn kapa lefu la mala le halefisang, ho bohlokoa, ho fa sistimi ea masapo phomolo ho lumella mala ho fola. Ka lebaka lena, lijo tsa k'habohaedreite ke khetho e ntle haholo, kaha e kenyelletsa lijo tse bonolo ho sileha, tse lumellang ho fokotsa ho ruruha le ho imolla matšoao.

Lijo tsena li ipapisitse le ts'ebeliso ea lijo tse nang le lik'habohaedreite tse sa nkeng boiteko bo matla ba ho sileha joaloka meroho e phehiloeng le litholoana tse nang le makhapetla, tse thusang ho khutsisa le ho nchafatsa lebota la mala. Lijo tse hlokang mosebetsi o mongata nakong ea tšilo ea lijo kapa tse khothalletsang tlhahiso e ngata ea khase, joalo ka lebese kapa linaoa, li lokela ho qojoa. Etsa tlhahlobo le ho fumana hore na u na le Irritable Bowel Syndrome.

Lethathamo la lijo tse lumelletsoeng

Lijo tse lumelletsoeng lijong tsena li cheka habonolo, joalo ka:

• Nama: khoho, turkey, mahe, khomo, konyana, nama ea kolobe;
• Thollo: raese, phofo ea raese, mabele, oats, li-noodle tsa raese;
• Meroho eo ho leng bonolo ho e sila: asparagus, beet, broccoli, cauliflower, lihoete, celery, likomkomere, li-eggplant, lettuce, li-mushroom, pelepele, squash, spinach, tamati kapa watercress;
• Litholoana tse ebotsoeng: banana, kokonate, litholoana tsa morara, morara, kiwi, sirilamunu, mango, mahapu, lamunu, papaya, perekisi, phaenapole, plum kapa tangerine;
• Lebese: yogurt ea tlhaho, khomo ea khomo kapa chisi e se nang lebese kapa ea lilemo li 30;
• Peo ea oli: lialmonde, li-pecans, linate tsa Brazil, makotomane, walnuts kapa linate tsa cashew;
• Li-legume: matonkomane;
• Lino: Li-tea, lino tse sa tsoekere le metsi;
• Tse ling: peanut butter.

Ntlha e 'ngoe ke ho khetha meroho e phehiloeng ho feta makhasi a tala, haholo nakong ea mathata a nang le letshollo kapa khase e feteletseng. Bona malebela a mang a ho felisa khase ea mala.

Lethathamo la lijo tse thibetsoeng

Lijo tse lokelang ho qojoa lijong bakeng sa ho ruruha ha mala ke:

• Lijo tse sebetsitsoeng: boroso, boroso, bacon, ham, bologna, salami;
• Thollo: phofo ea koro, rye;
• Lebese: lebese le chisi e ntlafalitsoeng haholo, joalo ka cheddar le polenguinho;
• Lijo tsa linaoa: linaoa, lensisi kapa lierekisi;
• Meroho:limela tsa brussels, k'habeche, limela tsa botoro, okra, chicory;
• Litholoana tse ebotsoeng: apole, apolekose, nectarine, pere, plum, ciliegia, avocado, blackberry, lychee;
• Lihlahisoa tse tsoetseng pele: lijo tse seng li entsoe ka leqhoa, li-cookie, liphaphatha tse lokisitsoeng, linoko tse halikiloeng, sopho e entsoeng, ice cream, lipompong le lijo tse bobebe.
• Lino: lino tse tahang.

Maemong a mang, ts'ebeliso ea kofi le eona e ka halefisa mala mme ea tlisa bohloko. Kahoo, ho bohlokoa ho bona ponahalo ea matšoao kamora ho noa kofi mme, ha ho hlokahala, sebelisa kofi e nang le mafura kapa u tlose seno se tsoang lijong.

Hobaneng e sebetsa

Ka ho tlosa lik'habohaedreite tse rarahaneng, lactose, sucrose le lisebelisoa tse ling tsa indasteri tse tsoang lijong, sistimi ea tšilo ea lijo e na le mosebetsi o fokolang oo e lokelang ho o etsa, e lumellang 'mele ho qala ts'ebetso ea ho hlaphoheloa lisele tsa mala tse senyehileng.

Ka tsela ena, ho na le phokotso ea bongata ba chefo e jeoang mme limela tsa mala li laoloa, ho qoba ponahalo ea ho ruruha ho bakang mathata a macha a matšoao.

Ho phekola Irritable Bowel Syndrome le ho fokotsa ho oela hang-hang, tseba le Lijo tsa FODMAP.