Matsalolin narkewar abinci suna da yawa. Abincin da muke ci yana tasiri sosai ga narkewa. Ɗaya daga cikin abubuwan da ke haifar da wannan tasiri shine FODMAP.
Waɗannan ƙananan carbohydrates ne da ake samu a wasu abinci, kamar alkama da wake. Nazarin, gas tare da FODMAP, kumburi, ciwon cikiyana nuna alaƙa mai ƙarfi tsakanin alamun narkewa kamar gudawa da maƙarƙashiya.
Abincin FODMAPna iya ba da fa'idodi na ban mamaki ga mutanen da ke fama da matsalar narkewar abinci.
Menene Abincin FODMAP?
FODMAPs" haifuwa na iya zama Oligo-, Di-, Mono-saccharides da Polyols yana nufin ". Waɗannan su ne ƙananan ƙwayoyin carbohydrates waɗanda wasu mutane ba za su iya narkewa ba.
Suna isa ƙarshen hanji inda kwayoyin hanji suke. Kwayoyin cutar Gut suna amfani da waɗannan carbohydrates don man fetur, suna samar da iskar hydrogen kuma a sakamakon haka, suna haifar da kowane nau'i na alamun narkewa.
FODMAPs kuma suna jawo isasshen ruwa a cikin hanji, wanda zai iya haifar da gudawa.Duk da yake ba kowa yana kula da FODMAPs ba, wannan shine irritable hanji ciwo Yana da yawa a cikin mutane tare da
An rarraba abinci azaman babban FODMAP dangane da matakan da aka riga aka ayyana. Matakan da aka buga sun nuna cewa abinci mai FODMAP mai girma ya ƙunshi fiye da ɗaya daga cikin carbohydrates masu zuwa:
Oligosaccharides0.3 g na fructans ko galacto-oligosaccharides (GOS)
Disaccharide4.0 grams na lactose
Monosaccharide: 0.2 grams fiye da fructose fiye da glucose
polyols0.3 grams na mannitol ko sorbitol
Ba kowa ba ne ke buƙatar guje wa FODMAPs. A gaskiya ma, FODMAPs suna da amfani ga yawancin mutane. Yawancin FODMAPs sune:
Fructose
Sugar ne mai sauƙi da ake samu a cikin 'ya'yan itatuwa da kayan marmari da yawa.
lactose
Yana da carbohydrate da ake samu a cikin kayan kiwo.
Fructans
Ana samunsa a cikin abinci da yawa, gami da hatsin alkama kamar alkama, hatsin rai, da sha'ir.
galatans
Ana samun shi da yawa a cikin legumes.
polyols
Ciwon sukari irin su xylitol, sorbitol, maltitol da mannitol. Ana samun su a cikin wasu 'ya'yan itatuwa da kayan marmari kuma galibi ana amfani da su azaman kayan zaki.
Me ke faruwa Lokacin da kuke cin FODMAP?
Sitaci, wanda aka fi sani da carbohydrate a cikin abinci, ya ƙunshi jerin kwayoyin glucose mai tsawo. Koyaya, FODMAPs gabaɗaya su ne “gajerun sarkar” carbohydrates.Wannan yana nufin cewa kawai 1, 2 ko ƴan alewa an haɗa su tare.
Ga wasu mutane, waɗannan carbohydrates suna wucewa ta yawancin hanjinsu. Da zarar sun isa ƙarshen nisa, ana amfani da su azaman mai (fermented) ta ƙwayoyin hanji da ke wurin.
Wannan ba yawanci abu ne mara kyau ba, kuma a zahiri alama ce ta yadda fiber mai gina jiki ke ciyar da ƙwayoyin cuta masu fa'ida, yana haifar da fa'idodi iri-iri.
Duk da haka, ƙwayoyin cuta masu amfani suna haifar da methane, yayin da kwayoyin da ke ciyar da FODMAPs suna samar da wani nau'in gas, hydrogen. Lokacin da suke samar da hydrogen, gas, kumburi, ciwon ciki, zafi da maƙarƙashiya na iya faruwa.
Yawancin waɗannan alamomin na iya haifar da hanji ya kumbura, wanda zai iya sa cikin ya yi girma.
FODMAP' kuma yana "aikin osmotically," ma'ana yana jawo ruwa zuwa cikin hanji. gudawa suna iya haddasawa.
Fa'idodin Abincin FODMAP
rage cin abinci na FODMAP An yi amfani da shi mafi yawa ga marasa lafiya da ciwon ciwon hanji (IBS) kuma an yi nazarin sakamakonsa akan waɗannan marasa lafiya. Wannan cuta ce ta gama gari wacce ta haɗa da alamomi kamar gas, kumburin ciki, ciwon ciki, gudawa da maƙarƙashiya.
IBS ba shi da takamaiman dalilin da aka gano, amma an san cewa abin da mutane ke ci na iya yin tasiri mai mahimmanci. danniya, kuma zai iya ba da babbar gudummawa ga lamarin.
Bisa ga wasu nazarin, kimanin kashi 75 cikin dari na marasa lafiya na IBS suna amfana daga rage cin abinci na FODMAP. A lokuta da yawa, ana ganin alamun raguwar alamomi da ingantaccen ingantaccen rayuwa.
Ƙananan rage cin abinci na FODMAP na iya zama da amfani ga sauran cututtuka na tsarin narkewa (FGID). Akwai kuma wasu shaidun cewa yana iya zama da amfani ga mutanen da ke da cututtukan hanji mai kumburi (IBD) kamar cutar Crohn da ulcerative colitis.
Idan kuna da rashin haƙuri na abinci ko rashin lafiyan, za ku iya bin ƙananan abincin FODMAP kuma ku ga fa'idodin masu zuwa;
- Gas kadan.
- Ƙananan kumburi.
- Ƙananan gudawa.
– Karancin maƙarƙashiya.
- Ƙananan ciwon ciki.
Har ila yau, abincin na iya nuna fa'idodin tunani iri-iri, kamar yadda aka san waɗannan cututtukan narkewa suna haifar da damuwa. Damuwa ve ciki Yana da alaƙa mai ƙarfi da cututtukan tunani kamar
Abin da za ku ci akan Abincin FODMAP
Ka tuna cewa burin mu ba shine mu kawar da FODMAPs gaba daya ba, saboda yana da matukar wahala. Ana ɗaukar rage su ya isa don rage alamun narkewar abinci.
Abinci masu zuwa rage cin abinci na FODMAPYa dace da cin abinci a:
Et
Kifi da ƙwai, amma ba tare da ƙara kayan FODMAP masu girma kamar alkama ko babban fructose masara syrup ba
Duk mai
Yawancin ganye da kayan yaji
Kwayoyi da tsaba
Almonds, cashews, gyada, Pine nut, sesame (sai dai pistachios, wanda yake da yawa a cikin FODMAPs).
Kamar yadda kake gani, akwai nau'o'in abinci masu lafiya da abinci masu gina jiki da za ku iya ci akan ƙananan abinci na FODMAP.
Jerin Abincin Babban-FODMAP
Alkama
AlkamaYana ɗaya daga cikin abincin FODMAP mafi matsala. Wannan saboda ana cinye alkama da yawa - ba don tushen tushen FODMAPs ba ne.
A zahiri, idan aka kwatanta da sauran abincin da aka ambata a cikin wannan labarin, alkama ya ƙunshi ɗayan mafi ƙarancin adadin FODMAPs ta nauyi.
Don haka, abincin da ke ɗauke da alkama a matsayin ƙaramin sinadari, kamar masu kauri da masu zaki, ana ɗaukar ƙananan FODMAPs.
Mafi yawan tushen alkama sun haɗa da burodi, taliya, hatsin karin kumallo, biscuits da kek. Shawarwari ƙananan-FODMAP musanya: Brown shinkafa, alkama, masara, gero, hatsi, da quinoa.
tafarnuwa
tafarnuwaYana ɗaya daga cikin mafi yawan tushen tushen FODMAPs. Abin takaici, tafarnuwa yana da wuyar ƙuntatawa saboda yawancin jita-jita, har da miya, suna ɗauke da tafarnuwa.
A cikin abincin da aka sarrafa, ana iya lissafa tafarnuwa azaman ɗanɗano ko ɗanɗano na halitta. Saboda haka, wani m low Abincin FODMAP Idan kun yi, ya kamata ku nisanci waɗannan abubuwan.
Fructans sune babban nau'in FODMAP da ake samu a cikin tafarnuwa. Duk da haka, adadin fructans ya dogara ne akan ko tafarnuwa sabo ne ko busassun saboda busasshen tafarnuwa yana dauke da fructans sau uku fiye da tafarnuwa.
Duk da kasancewa mai girma a cikin FODMAPs, tafarnuwa yana da alaƙa da fa'idodin kiwon lafiya da yawa. Saboda wannan dalili, kawai masu jin daɗin FODMAP su guji tafarnuwa.
Shawarar ƙananan-FODMAP musanya don tafarnuwa sune: barkono, fenugreek, ginger, lemun tsami, ƙwayar mustard, saffron, da turmeric.
albasarta Yana da wani tushen tushen fructans. Hakazalika da tafarnuwa, ana kuma amfani da albasa a cikin jita-jita iri-iri kuma tana da wahalar takurawa.
Duk da yake nau'ikan albasarta daban-daban sun ƙunshi nau'ikan FODMAPs daban-daban, duk albasa ana ɗaukar tushen FODMAP masu girma.
'Ya'yan itãcen marmari
Duk 'ya'yan itatuwa sun ƙunshi fructose. Amma abin sha'awa, ba duk 'ya'yan itatuwa ne ake daukar su a cikin FODMAPs ba. Wannan saboda wasu 'ya'yan itatuwa sun ƙunshi ƙarancin fructose fiye da sauran.
Har ila yau, wasu 'ya'yan itatuwa sun ƙunshi babban adadin glucose, wanda ba FODMAP sugar ba. Wannan yana da mahimmanci saboda glucose yana taimakawa jiki sha fructose.
'Ya'yan itãcen marmari waɗanda ke da yawa a cikin fructose da glucose ba yawanci suna haifar da alamun hanji ba. Hakanan shine dalilin da ya sa 'ya'yan itatuwa masu fructose fiye da glucose ana daukar su high-FODMAPs.
Duk da haka, ko da ƙananan FODMAP 'ya'yan itace na iya haifar da alamun hanji idan an cinye su da yawa. Wannan yana da alaƙa da jimlar nauyin fructose a cikin hanji.
Don haka ana ba da shawarar cewa masu hankali su ci abinci ɗaya kawai ko gram 80 na 'ya'yan itace a lokaci guda. 'Ya'yan itãcen marmari masu girma a cikin FODMAPs sun haɗa da: apples, apricots, cherries, figs, mangoes, nectarines, peaches, pears, plums da kankana.
Daga cikin ƙananan-FODMAP 'ya'yan itatuwa; ayaba, blueberry, kiwi, tangerine, orange, gwanda, abarba da kuma strawberry.
kayan lambu
Wasu kayan lambu suna da yawa a cikin FODMAPs. Kayan lambu sun ƙunshi nau'ikan FODMAPs iri-iri. Wannan ya hada da fructans, galacto-oligosaccharides (GOS), fructose, mannitol da sorbitol.
Hakanan, kayan lambu daban-daban sun ƙunshi nau'in FODMAP fiye da ɗaya. Misali, bishiyar asparagus Ya ƙunshi fructans, fructose da mannitol.
Kayan lambu wani ɓangare ne na abinci mai kyau kuma ba zai zama rashin hikima ba don kawar da su gaba ɗaya. Madadin haka, canza kayan lambu masu girma-FODMAP zuwa ƙananan-FODMAP.
Babban-FODMAP kayan lambu sun hada da: Bishiyar asparagus, Brussels sprouts, farin kabeji, chicory ganye, dawa, leek, namomin kaza.
Ƙananan kayan lambu na FODMAP sun haɗa da: wake, karas, eggplant, kale, tumatir, alayyafo, da zucchini.
Pulse
Legumes suna da yawa a cikin FODMAPs, suna haifar da yawan gas da kumburi. FODMAP da aka samu a cikin legumes ana kiransa galacato-oligosaccharides (GOS).
Abubuwan da ke cikin GOS na legumes suna shafar yadda ake shirya su. Misali, gwangwani gwangwani ya ƙunshi rabin GOS kamar dafaffen lentil.
Wannan shi ne saboda GOS yana da ruwa mai narkewa; wasu daga cikin wannan yana zubowa daga cikin lentil zuwa cikin ruwa. Ko da gwangwani gwangwani sune tushen tushen FODMAPs, amma ƙananan sassa (yawanci 1/4 kofin kowace hidima) ana iya haɗa su a cikin ƙananan abinci na FODMAP.
Babban-FODMAP legumes sun haɗa da: wake, chickpeas, lentil, waken soya, da wake.
sweeteners
Masu zaki su ne tushen ɓoye na FODMAPs, kamar yadda ƙara mai zaki zuwa abinci maras-FODMAP zai iya ƙara yawan abun ciki na FODMAP. Bincika jerin abubuwan sinadarai akan fakitin abinci don guje wa waɗannan ɓoyayyun hanyoyin.
Babban-FODMAP masu zaki sun haɗa da: Agave nectar, high fructose masara syrup da kuma duba alamun zuma da ƙara polyols (sorbitol, mannitol, xylitol, ko isomalt) akan gumi.
Low-FODMAP sweeteners: Glucose, maple syrup, sucrose, sugar, da wucin gadi sweeteners kamar aspartame, saccharin, da Stevia.
Sauran Hatsi
Sauran hatsi, irin su hatsin rai, sun ƙunshi kusan ninki biyu na FODMAP kamar alkama. Duk da haka, wasu nau'in gurasar hatsin rai, irin su gurasa mai tsami, na iya zama ƙasa a cikin FODMAPs.
Wannan saboda tsarin samar da yisti ya ƙunshi tsarin fermentation; A wannan lokacin, wasu FODMAPs suna rushewa zuwa sukari masu narkewa.
An bayyana cewa wannan matakin yana rage yawan fructan da kashi 70%. Wannan yana goyan bayan ra'ayin cewa hanyoyin sarrafawa na musamman na iya canza abun ciki na FODMAP na abinci.
Babban-FODMAP hatsi sun haɗa da: Amaranth, sha'ir, da hatsin rai.
low-FODMAP hatsi; Shinkafa ce mai ruwan kasa, buckwheat, masara, gero, hatsi da quinoa.
madara
Kayan kiwo sune babban tushen lactose, FODMAP. Koyaya, ba duk samfuran kiwo ne ke ɗauke da lactose ba.
Akwai nau'o'in cuku mai wuya da balagagge saboda yawancin lactose nasu sun ɓace yayin aikin cuku. Duk da haka, yana da mahimmanci a tuna cewa wasu cuku-cuku sun ƙunshi ƙarin kayan zaki, wanda zai mayar da su zuwa abinci mai FODMAP mai girma.
Abincin kiwo masu girma-FODMAP sun haɗa da: Cuku, madara, da yogurt.
Abincin kiwo low-FODMAP: Cheddar cuku, kirim cuku, feta, madara mara lactose, da cuku Parmesan.
drinks
Abin sha shine babban tushen FODMAPs. Wannan ba keɓanta ba ne ga abubuwan sha da aka yi daga babban abun ciki na FODMAP. A gaskiya ma, abubuwan sha da aka yi daga ƙananan kayan FODMAP na iya zama babba a cikin FODMAPs.
Ruwan lemu misali ne. Yayin da orange ba shi da ƙarancin FODMAP, ana amfani da lemu da yawa don yin gilashin ruwan lemu kuma abun cikin FODMAP yana ƙaruwa.
Hakanan, wasu nau'ikan shayi da barasa suna da yawa a cikin FODMAPs. Abubuwan sha masu girma-FODMAP sun haɗa da: shayin Chai, shayin chamomile, ruwan kwakwa.
Ƙananan abubuwan sha na FODMAP sun haɗa da: Black shayi, kofi, koren shayi, shayin mint, ruwa, da farin shayi.
Shin ya kamata kowa ya guji abinci mai yawan FODMAPs?
Ƙaramin rukunin mutane ne kawai ya kamata su guje wa FODMAPs. A gaskiya ma, FODMAPs suna da lafiya ga yawancin mutane. Yawancin FODMAPs suna aiki kamar prebiotics; wannan yana ƙarfafa haɓakar ƙwayoyin cuta masu lafiya a cikin hanji.
Duk da haka, mutanen da ke da IBS suna kula da abinci mai girma a cikin FODMAPs. Menene ƙari, binciken kimiyya ya nuna cewa kimanin kashi 70 cikin dari na mutanen da ke da IBS suna da ƙananan Abincin FODMAPAn nuna don inganta bayyanar cututtuka tare da
Bayanai daga nazarin 22 sun nuna cewa abincin FODMAP ya fi tasiri wajen sarrafa ciwon ciki da kumburi a cikin marasa lafiya na IBS.
A sakamakon haka;
Abincin da ke cikin FODMAPs ba su da kyau. A zahiri, yawancin abincin da ke ɗauke da FODMAP ana ɗaukar lafiya sosai.
Mutanen da ba su da FODMAP ko rashin haƙuri rage cin abinci na FODMAPkada a nema. Wannan ba shi da ma'ana kuma yana iya zama ma illa.
Ga wasu mutane, FODMAPs tushen makamashi ne mai tsabta ko aiki kamar sauran filaye na prebiotic waɗanda ke taimakawa tallafawa ƙwayoyin cuta masu amfani a cikin hanji.
Koyaya, a cikin mutanen da ke da hankali ga FODMAP, arya Suna ciyar da nau'ikan ƙwayoyin cuta daban-daban kuma suna haifar da alamu iri-iri. Idan kuna da matsalolin narkewar abinci, FODMAPs yakamata su kasance cikin jerin waɗanda ake zargi na farko.
Kodayake rage cin abinci na FODMAP baya kawar da duk matsalolin narkewar abinci, yana ba da fa'idodi masu mahimmanci.
Abincin da ke cikin FODMAPs mutane ne ke amfani da su sosai amma ya kamata waɗanda ke kula da su su iyakance su.
Ga waɗannan mutane, abinci mai girma-FODMAP ya kamata a maye gurbinsu da ƙananan abinci na FODMAP daga rukunin abinci iri ɗaya.
