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Ọrịa afọ na-ewe iwe na-esokarị ọnọdụ dịka mgbu abdominal, cramps, bloating, flatulence, imi na stool, ekweghị ekwe nri, ọnwụ ọnwụ na mberede, afọ ntachi ma ọ bụ afọ ọsịsa.
N'ọtụtụ oge, ibi ndụ dị mfe na mgbanwe nri nwere ike iweta nnukwu enyemaka site na ọnọdụ a. Asing ba ụba fiber na nri gị n'oge ụfọdụ ga - enyere aka belata mgbaàmà ya nke ọma.
unere nwere protein
Ọzọkwa, ị kwesịrị ijide n'aka na ị ga-ezere nri ndị dị ka nri na-ekpo ekpo, nri mmanụ, mmanya, chocolate, na ihe ọ deụ deụ decaffeinated dị ka kọfị na sodas.
Ọ bụrụ na ikuku gas bụ nsogbu ahụ, ịkwesịrị izere nri ndị nwere ike ime ka ọnọdụ a ka njọ. A ghaghị izere nri dị ka agwa, kabeeji, kọlịflawa na broccoli kpamkpam
Ga-akpachara anya ka ị ghara ịmụrụ nri gị wee rie ya mgbe niile na obere obere. Nke a ga - enyere aka ịhazi ọrụ eriri afọ.
Ọzọkwa, ịkwesịrị ilekọta nri gị nke mmiri ara ehi. Ọ bụrụ na nke a bụ isi ihe kpatara ọnọdụ afọ gị, mgbe ahụ ị ga-edobe taabụ na nke a.
N’isiokwu a, anyị edepụtala ụfọdụ ọgwụgwọ kacha mma maka ọrịa ụta afọ. Yabụ, gaa n'ihu na-agụ iji chọpụta usoro ọgwụgwọ kacha mma iji mee ka ọnọdụ IBS dị jụụ.
1. Flax Mkpụrụ:
Otu ngaji nke flax osisi na-arụ ọrụ ihe fọrọ nke nta ka ọ bụrụ gram atọ nke eriri afọ na-ejuputa nanị calorie 55. Ha bụkwa isi iyi abụba omega-3 ma tinye ha na mgbakwasa salad gị ga-enyere aka ịgwọ ọnọdụ nke IBS.
2. almọnd:
Otu ounce nke nut a nwere eriri fiber 3.5. Almọnd bụkwa ezigbo isi iyi nke magnesium na iron. Ya mere, itinye ha n'ime nri gị ga - abụ ihe kachasị mma ị ga - eme maka ahụ gị. Nke a bụ otu n'ime usoro ọgwụgwọ kacha mma maka IBS.
3. Mkpụrụ fig ọhụrụ
Fig bu ezigbo uzo nke eriri ma tinye ha na nri gi gha enye gi otutu ugwo nke eriri IBS. Nke a nwere ike ịbụ nri gị nke nwekwara ike imeju eze gị ụtọ.
4. Otis:
Oats bụkwa ezigbo isi iyi nke eriri afọ. Otu iko oats na-enyefe eriri 16 nke nwere ike inye nri nje bacteria dị mma. Oats nwekwara ihe na-egbochi mkpali a na-akpọ avenanthramide, nke mgbe ejikọtara ya na beta-glucan nwere ike inye aka ịlụso ọrịa obi na ọrịa shuga ọgụ ọgụ. Nke a bụ otu n'ime usoro ọgwụgwọ kacha mma maka ọrịa ọrịa afọ.
5. Blackberries:
Ndị a bara ọgaranya na antioxidants na otu iko juru na 7.6 grams nke eriri. Nke a ga - enyere eriri afọ gị aka ịmịpụta butyrate, acid fatty nke nwere ike belata mbufụt ahụ n’ahụ ma zere kwa ọzịza.
ụdị tii kacha mma n'ụwa
6. Utu ahihia
Ndị a dị elu na ọdịnaya fiber ha ma nyere aka izere ahụ erughị ala niile. Otu iko na-enye eriri 4 gram na yabụ ndị a na-enyere aka igbochi mgbaàmà niile nke ọrịa bowel na-ewe iwe.
7. Akwukwo Akwukwo:
Mpempe anọ nke a nwere ike inye gị 2.6 grams nke eriri. Ihe juputara na ya bu nke nwere okpukpu kporo nke buru ibu nke a na-akpọ lauric acid nke na-eme ka mbufụt ma na-alụso nje bacteria ọgụ.
8. Mkpụrụ Sunflower:
Otu ụzọ n'ụzọ anọ nke sunflower mkpụrụ nwere 200 calories na 3 grams nke eriri. O nwekwara magnesium nke na - enyere aka na - ebuli lipysis, usoro nke aru na - ewepụta abụba n’ụlọ ahịa ya.
9. Unere:
Otu banana buru ibu nwere calorie 105 na eriri 3 nke eriri. Ọ bụ ezigbo isi iyi nke prebiotic fiber na-eri nri nje dị mma na eriri afọ ma mekwaa mgbaze. Nke a bụ otu n'ime ọgwụgwọ ụlọ kachasị mma maka IBS.
10. Cocoa ntụ ntụ:
Undị koko koko na-adịghị edozi bụ nnukwu ụzọ iji lụso IBS ọgụ. Gwakọta spoons koko nke ntụ ntụ na mmiri ọkụ na nke a na-enye 4 gram fiber. Gaa maka koko nke koko na-enabeghị alkalis, nke bụ usoro na-ewepụ uru ahụike nke koko bea.
11. Ube oyibo:
Ube oyibo nwere monounsaturated abụba ọdịnaya na-eme ka ọ na a dietary mmeri. O nwere fiber 4.6 na ọ bụ nhọrọ dị mma maka ndị na-arịa IBS. A na-ahụta ka otu n'ime usoro ọgwụgwọ kacha mma maka IBS.
12. Greek Yogọt:
A maara nke a ime ihe dị mma maka ahụ ike gị. O nwere omenaala ndị na-eme ihe dị ndụ na-eme ihe dị mma n’ime afọ gị ma na-enye aka igbochi mgbaàmà IBS n'ọnụ mmiri. A gosikwara nke a n'ọmụmụ ihe 'Ndidi na Mkpochapu nke Lactose Site na Mmiri ara ehi na Yogọt N'oge Ọrịa Na-adịghị Afọ Na ansmụ mmadụ'.
13. Agụghị agwa:
Peas na-amịpụta lactic acid nke na-echebe mgbochi mucosal, nke bụ anụ ahụ nke abụọ nke na-agafe akụkụ nri. Ọ bụkwa usoro mbu nke agbachitere megide nchinchi ọjọọ na nsị ma si otú a na-eme ka peas na-acha akwụkwọ ndụ bụ ọgwụgwọ iji gwọọ mgbaàmà nke IBS.
