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Maloetse a halefisang hangata a tsamaisana le maemo a kang bohloko ba mpeng, cramps, ho ruruha, ho ruruha, mamina setulong, ho se mamellane ha lijo, ho fokotsa boima ba 'mele ka tšohanyetso, ho patoa kapa letšollo.
Maemong a mangata, mokhoa o bonolo oa bophelo le liphetoho tsa lijo li ka tlisa phomolo e kholo boemong bona. Ho eketsa palo ea faeba lijong tsa hau nako e telele ho tla thusa ho fokotsa matšoao a eona hantle.
Ho feta moo, o hloka ho etsa bonnete ba hore o ipolokela lijong tse kang lijo tse nokiloeng ka linoko, lijo tse nang le oli, joala, chokolete le lino tse nang le mafura tse kang kofi le soda.
Haeba bothata ba khase ke bothata, o lokela ho qoba lijo tse ka mpefatsang boemo bona. Lijo tse kang linaoa, k'habeche, cauliflower le broccoli li tlameha ho qojoa ka botlalo
Hape o lokela ho ba hlokolosi hore o se ke oa tlola lijo tsa hau mme o li fe khafetsa ka likarolo tse nyane. Sena se tla thusa ho laola tšebetso ea mala.
Ho feta moo, o hloka ho hlokomela tlhahiso ea hau ea lihlahisoa tsa lebese. Haeba lena ke lona lebaka la mantlha la boemo ba hau ba mala, o tlameha ho boloka tabo ho sena.
Sehloohong sena, re thathamisitse tse ling tsa litlhare tsa tlholeho bakeng sa lefu la mala. Kahoo, tsoelapele ho bala molemong oa ho fumana pheko e ntle ka ho fetisisa ea lapeng ho kokobetsa maemo a IBS.
1. Peo ea Folaxe:
Khaba ea peo ea folaxe e fana ka ligrama tse ka bang tharo tsa fiber e tlatsang mpa ka likhalori tse 55 feela. Hape ke mehloli e ruileng ea mafura a omega-3 mme ho li eketsa moaparong oa hau oa salate ho tla thusa ho alafa boemo ba IBS.
2. Lialmonde:
Karolo e le 'ngoe ea linate tsena e na le ligrama tse 3,5 tsa fiber. Lialmonde le tsona ke mohloli o motle oa magnesium le tšepe. Kahoo ho kenyelletsa tsena lijong tsa hau e tla ba ntho e ntlehali eo o ka e etsetsang 'mele oa hau. Ena ke e 'ngoe ea litlhare tsa tlholeho bakeng sa IBS.
3. Lifeiga tse sa tsoa khuoa:
Lifeiga ke mehloli e metle ea fiber mme ho li eketsa lijong tsa hau ho tla u fa mefuta e mengata e metle ea fiber e loantšang IBS. Sena e ka ba seneke-ja sa hau se ka khotsofatsang leino la hau le monate.
Li-oats:
Li-oats le tsona ke mohloli o motle oa likhoerekhoere tse mosa. Senoelo se le seng sa oats se fana ka ligrama tse 16 tsa fiber tse ka fepang baktheria e phetseng hantle. Li-oats li boetse li na le metsoako e khahlanong le ho ruruha e bitsoang avenanthramide, eo ha e kopantsoe le beta-glucan e ka thusang ho loants'a lefu la pelo le lefu la tsoekere. Ena ke e 'ngoe ea litlhare tsa tlholeho bakeng sa bohloko ba mala.
5. Li-blackberry:
Tsena li na le li-antioxidants tse ngata 'me senoelo se le seng se tletse ligrama tse 7.6 tsa fiber. Sena se tla thusa mala a hau ho hlahisa butyrate, acid e mafura e ka fokotsang ho ruruha 'meleng hape ea qoba ho ruruha.
6. Li-blueberries:
Tsena li na le fiber e ngata ebile li thusa ho qoba mathata ohle a tšilo ea lijo. Senoelo se le seng se fana ka ligrama tse 4 tsa faeba ka hona li thusa ho thibela matšoao 'ohle a lefu la mala.
7.Kokonate e halikiloeng:
Likhaba tse 'ne tsa sena li ka u fa ligrama tse 2.6 tsa fiber. E boetse e tlatsitsoe ka li-acid tse mafura tse nang le mafura a mangata tse bitsoang lauric acid e kokobetsang ho ruruha le ho loantša libaktheria tse mpe.
8. Peo ea soneblomo:
Kotara ea kopi ea soneblomo e na le likhalori tse 200 le ligrama tse 3 tsa fiber. E boetse e na le magnesium e thusang ho matlafatsa lipysis, ts'ebetso eo 'mele o ntšang mafura mabenkeleng a eona.
9. Libanana:
Banana e le 'ngoe e boholo bo mahareng e na le likhalori tse 105 le ligrama tse 3 tsa fiber. Ke mohloli o motle oa li-prebiotic fiber tse fepang libaktheria tse ntle ka mpeng hape li ntlafatsa tšilo ea lijo. Ena ke e 'ngoe ea litlhare tse ntle ka ho fetisisa tsa malapa bakeng sa IBS.
10. Phofo ea Cocoa:
Mofuta o sa sebetsoang oa phofo ea cocoa ke tsela e ntle ea ho loants'a IBS. Kopanya likhaba tse peli tsa phofo ea cocoa le metsi a chesang mme sena se fana ka ligrama tse 4 tsa fiber. Eya ka phofo ea cocoa e so kang e etsoa alkalization, e leng ts'ebetso e tlosang melemo ea bophelo ba linaoa tsa cocoa.
11.Avocado:
Avocado e na le mafura a monounsaturated a e etsang 'mampoli oa lijo. E na le ligrama tsa 4.6 tsa fiber mme ke khetho e ntle bakeng sa ba nang le IBS. E nkuoa e le e 'ngoe ea litlhare tsa tlholeho bakeng sa IBS.
12. Yogurt ea Greece:
Sena se tsejoa hore se etsa hantle bakeng sa bophelo bo botle ba mala. E na le litso tse sebetsang tse sebetsang hantle mpeng ea hau hape li thusa ho thibela matšoao a IBS. Sena se boetse se netefalitsoe phuputsong e reng 'Mamello le ho Amoheloa ha Lactose Ho Tsoa Lebese le Yogurt Nakong ea Lefu la' Mele o Mokhutšoane ho Batho '.
13. Lierekisi tse Tala:
Lierekisi tse tala li hlahisa asiti ea lactic e sirelletsang mokoallo oa mucosal, e leng letlalo la bobeli la 'mele le fetang hara tšilo ea lijo. Hape ke mohala oa pele oa ts'ireletso khahlano le likokoana-hloko tse mpe le chefo mme ka hona lierekisi tse tala ke pheko ea tlholeho ea ho phekola matšoao a IBS.
