He mea maʻamau loa nā pilikia digestive. ʻO ka meaʻai a mākou e ʻai ai e pili nui i ka digestion. ʻO kekahi kumu o kēia hopena ʻo FODMAP.
He mau meaʻai liʻiliʻi kēia i loaʻa i kekahi mau meaʻai, e like me ka palaoa a me ka pī. Haʻawina, kinoea me FODMAP, ka pehu, abdominal ehahōʻike i ka pilina ikaika ma waena o nā hōʻailona digestive e like me ka diarrhea a me ka constipation.
ʻai FODMAPhiki ke hāʻawi i nā pōmaikaʻi kūikawā no ka poʻe me nā maʻi digestive.
He aha ka meaʻai FODMAP?
FODMAPs” hū ʻia hiki e Oligo-, Di-, Mono-saccharides a me Polyols ʻo ia hoʻi ". ʻO kēia nā ʻano kalapona pōkole ʻaʻole hiki i kekahi poʻe ke ʻeli.
Hiki lākou i ka hope loa o ka ʻōpū kahi i loaʻa ai ka maʻi bacteria. A laila hoʻohana ka bacteria Gut i kēia mau kaʻapona no ka wahie, e hana ana i ke kinoea hydrogen a, ma muli o ka hopena, e hoʻoulu ai i nā ʻano hōʻailona digestive.
Hiki i nā FODMAP ke huki i ka wai i loko o ka ʻōpū, hiki ke hoʻoulu i ka maʻi maʻi.ʻOiai ʻaʻole pili nā kānaka a pau i ka FODMAPs, ʻo kēia irritable bowel syndrome He mea maʻamau i ka poʻe me
Hoʻonohonoho ʻia kahi meaʻai ma ke ʻano he FODMAP kiʻekiʻe ma muli o nā pae i koho mua ʻia. Hōʻike nā pae i paʻi ʻia he ʻoi aku ka nui o ka meaʻai FODMAP ma mua o hoʻokahi o kēia mau haʻahaʻa:
Oligosaccharides: 0.3 kalama o ka fructans a i ʻole galacto-oligosaccharides (GOS)
Disaccharides: 4.0 kalama o ka lactose
Monosaccharides: 0.2 grams oi aku ka fructose ma mua o ka glucose
polyols: 0.3 grams o ka mannitol a i ʻole sorbitol
ʻAʻole pono nā kānaka a pau e pale i ka FODMAP. ʻO kaʻoiaʻiʻo, pono nā FODMAP no ka hapanui o nā kānaka. ʻO nā FODMAP maʻamau:
Fructose
He kō maʻalahi i loaʻa i nā huaʻai a me nā mea kanu.
lactose
He kaʻapona i loaʻa i nā huahana waiū.
ʻO Fructans
Loaʻa ia i nā meaʻai he nui, e like me ka palaoa gluten e like me ka palaoa, rai, a me ka bale.
galatans
Loaʻa ia ma ka nui o nā legumes.
polyols
ʻO nā waiʻona kō e like me xylitol, sorbitol, maltitol a me mannitol. Loaʻa lākou i loko o kekahi mau huaʻai a me nā mea kanu a hoʻohana nui ʻia e like me nā mea ʻono.
He aha kāu e ʻai ai i ka FODMAP?
ʻO ka starch, ka mea maʻamau maʻamau i ka meaʻai, aia i nā molekole glucose kaulahao lōʻihi. Eia nō naʻe, ʻo ka FODMAP ka mea maʻamau i "mau kaulahao pōkole".ʻO ia hoʻi, 1, 2 a i ʻole kekahi mau lole i hoʻopili pū ʻia.
No kekahi poʻe, hele kēia mau ʻakika i ka hapa nui o ko lākou ʻōpū. Ke hōʻea lākou i ka hopena lōʻihi, hoʻohana ʻia lākou i wahie (fermented) e nā hua bacteria ʻōpū i laila.
ʻAʻole kēia he mea maikaʻi ʻole, a he hōʻailona maoli nō ia o ka hānai ʻana o ka fiber i nā hua bacteria maikaʻi, e loaʻa ai nā ʻano pono āpau.
Eia nō naʻe, hoʻopuka nā hua bacteria maikaʻi i ka methane, ʻoiai nā hua bacteria e hānai ana i nā FODMAP e hana i kekahi ʻano kinoea, hydrogen. Ke hana lākou i ka hydrogen, gas, bloating, ʻōpū ʻōpū, ʻeha a me constipation hiki mai.
ʻO ka nui o kēia mau hōʻailona hiki ke hoʻoulu i ka ʻōpū, hiki ke hoʻonui i ka ʻōpū.
ʻO ka FODMAP' he "osmotically active," ʻo ia hoʻi ka huki wai i loko o ka ʻōpū. ka maʻi pā hiki iā lākou ke kumu.
Nā pōmaikaʻi o ka ʻai FODMAP
ʻai haʻahaʻa FODMAP Ua hoʻohana nui ʻia i nā poʻe maʻi me ka maʻi irritable bowel syndrome (IBS) a ua aʻo ʻia kāna mau hopena i kēia mau maʻi. He maʻi maʻi maʻamau kēia e loaʻa ana nā hōʻailona e like me ke kinoea, ka puʻupuʻu, ka ʻōpū o ka ʻōpū, ka ʻōpū a me ka constipation.
ʻAʻohe kumu kikoʻī i ʻike ʻia e IBS, akā ua ʻike ʻia he hopena koʻikoʻi ka mea e ʻai ai nā kānaka. Ka pilikia, hiki ke hāʻawi nui i ke kūlana.
Wahi a kekahi mau noiʻi, ma kahi o 75% o nā maʻi IBS e pōmaikaʻi mai kahi meaʻai haʻahaʻa-FODMAP. I nā manawa he nui, ʻike ʻia ka emi ʻana o nā hōʻailona a me ka hoʻomaikaʻi maikaʻi ʻana i ka maikaʻi o ke ola.
Hiki ke hoʻohana ʻia kahi meaʻai haʻahaʻa-FODMAP no nā maʻi ʻōnaehana digestive (FGID). Aia kekahi mau hōʻike e pono paha ia no ka poʻe me nā maʻi ʻeha ʻeha (IBD) e like me ka maʻi a Crohn a me ka ulcerative colitis.
Inā loaʻa iā ʻoe kahi maʻi intolerance a i ʻole allergy, hiki iā ʻoe ke hahai i ka meaʻai haʻahaʻa-FODMAP a ʻike i kēia mau pōmaikaʻi;
- Liʻiliʻi kinoea.
- Hoʻemi i ka ʻōpū.
- Liʻiliʻi ka ʻōpū.
- Hoʻemi i ka constipation.
- Hoʻemi iki ka ʻeha o ka ʻōpū.
Hiki i ka meaʻai ke hōʻike i nā pōmaikaʻi noʻonoʻo like ʻole, no ka mea, ʻike ʻia kēia mau maʻi digestive e hoʻoulu ai i ke kaumaha. Hopohopo ve kaumaha Pili loa ia i nā pilikia noʻonoʻo e like me
He aha e ʻai ai ma ka ʻai FODMAP
E hoʻomanaʻo ʻaʻole kā mākou pahuhopu e hoʻopau loa i nā FODMAP, no ka mea paʻakikī loa. ʻO ka hōʻemi ʻana iā lākou ua manaʻo ʻia ua lawa ia e hōʻemi i nā hōʻailona digestive.
ʻO nā meaʻai ma lalo nei ʻai haʻahaʻa FODMAPHe kūpono no ka ʻai ʻana ma:
Et
ʻO nā iʻa a me nā hua manu, akā me ka hoʻohui ʻole ʻia o nā mea hoʻohui kiʻekiʻe-FODMAP e like me ka palaoa a i ʻole ka syrup kulina fructose kiʻekiʻe
ʻO nā aila a pau
ʻO ka hapa nui o nā mea kanu a me nā mea ʻala
Nati a me na anoano
Almond, cashews, pīnī, pine nuts, sesame (koe na pistachios, he kiʻekiʻe i FODMAPs).
Nā huaʻai
ʻO ka maiʻa, blueberry, grapefruit, grape, kiwi, lemon, tangerine, melon (koe wale ka watermelon), ʻalani, raspberry, strawberry, ʻoliva.
sweeteners
Maple syrup, molasses, stevia a me nā mea ʻono.
Nā huahana huahana
ʻO nā huahana waiu ʻole lactose a me nā paʻakai paʻakikī.
E like me kāu e ʻike ai, nui nā ʻano meaʻai olakino a me nā meaʻai e hiki ai iā ʻoe ke ʻai ma kahi meaʻai haʻahaʻa-FODMAP.
Ka papa inoa o nā meaʻai kiʻekiʻe-FODMAP
Palaoa
PalaoaʻO ia kekahi o nā meaʻai FODMAP pilikia loa. ʻO kēia ke kumu o ka pau ʻana o ka palaoa i ka nui - ʻaʻole no ka mea he kumu koʻikoʻi ia o FODMAPs.
ʻO kaʻoiaʻiʻo, ke hoʻohālikelikeʻia me nā meaʻai'ē aʻe i'ōleloʻia ma kēiaʻatikala, aia ka palaoa i kahi o nā FODMAP haʻahaʻa loa ma ke kaumaha.
No kēia kumu, ʻo nā meaʻai i loaʻa ka palaoa ma ke ʻano he mea liʻiliʻi, e like me nā mānoanoa a me nā mea ʻono, ua manaʻo ʻia he haʻahaʻa-FODMAPs.
ʻO nā kumu maʻamau o ka palaoa, ʻo ia ka berena, pasta, cereals ʻaina kakahiaka, nā kuki a me nā pastries. Manaʻo ʻia nā hoʻololi haʻahaʻa-FODMAP: Laiki palaka, palaoa, kulina, millet, oats, a me ka quinoa.
kālika
kālikaʻO ia kekahi o nā kumu nui loa o FODMAPs. ʻO ka mea pōʻino, paʻakikī ke kaohi ʻana i ke kāleka no ka mea he nui nā kīʻaha, ʻoiai nā ʻuala, aia ke kālika.
I loko o nā meaʻai i hana ʻia, hiki ke helu ʻia ke kāleka ma ke ʻano he ʻono a i ʻole he ʻono maoli. No laila, kahi haʻahaʻa haʻahaʻa ʻai FODMAP Inā hana ʻoe, pono ʻoe e haʻalele i kēia mau mea.
ʻO Fructans ke ʻano nui o FODMAP i loaʻa i ke kāleka. Eia nō naʻe, pili ka nui o nā fructans inā he hou a maloʻo paha ke kālika no ka mea he ʻekolu manawa ʻoi aku ka nui o nā fructans ma mua o ke kāleka hou.
ʻOiai ke kiʻekiʻe o FODMAP, pili ke kāleka me nā pono olakino. No kēia kumu, ʻo ka poʻe maʻi FODMAP wale nō e pale i ke kāleka.
ʻO nā hoʻololi haʻahaʻa-FODMAP no ke kāleka ʻo: pepa, fenugreek, ginger, lemon, hua sinapi, saffron, a me ka turmeric.
onions ʻO ia kahi kumu nui o ka fructans. E like me ke kālika, hoʻohana mau ʻia nā aniani i nā ʻano kīʻaha like ʻole a paʻakikī ke kāohi.
ʻOiai ʻo nā ʻano aniani like ʻole ka nui o nā FODMAPs, ua manaʻo ʻia nā aniani āpau i nā kumu kiʻekiʻe-FODMAP.
Nā huaʻai
Loaʻa i nā hua a pau ka fructose. Akā ʻo ka mea hoihoi, ʻaʻole i manaʻo ʻia nā hua āpau i kiʻekiʻe ma FODMAPs. ʻO kēia no ka mea ʻoi aku ka liʻiliʻi o ka fructose ma mua o nā hua ʻē aʻe.
Eia kekahi, loaʻa i kekahi mau huaʻai ka nui o ka glucose, kahi kōpaʻa non-FODMAP. He mea koʻikoʻi kēia no ka mea kōkua ka glucose i ke kino e komo i ka fructose.
ʻAʻole maʻamau nā hua i loaʻa i ka fructose a me ka glucose i nā hōʻailona ʻōpū. ʻO ia ke kumu i manaʻo ʻia ai nā hua me ka fructose ma mua o ka glucose he kiʻekiʻe-FODMAPs.
Eia nō naʻe, hiki i nā hua haʻahaʻa-FODMAP ke hōʻailona i nā hōʻailona ʻōpū inā ʻai ʻia i ka nui. Pili kēia i ka nui o ka fructose load i loko o ka ʻōpū.
No laila ua ʻōlelo ʻia e ʻai ka poʻe maʻi i hoʻokahi lawelawe a i ʻole 80 grams o ka hua i ka manawa. ʻO nā hua kiʻekiʻe ma FODMAPs e komo pū ana: nā ʻāpala, nā apricots, cherries, fig, mango, nectarine, peaches, pears, plums a me ka wai.
Ma waena o nā hua haʻahaʻa-FODMAP; maiʻa, blueberry, kiwi, tangerine, ʻalani, papaya, pineapple a me ka strawberry.
ka lau
He kiʻekiʻe kekahi mau mea kanu i FODMAP. Loaʻa i nā lau ʻai nā ʻano FODMAP. Hoʻopili kēia i nā fructans, galacto-oligosaccharides (GOS), fructose, mannitol a me sorbitol.
Eia kekahi, aia nā ʻano mea kanu like ʻole ma mua o hoʻokahi ʻano FODMAP. ʻo kahi laʻana, asparagus Loaʻa nā fructans, fructose a me mannitol.
He ʻāpana o ka ʻai ʻai maikaʻi ka ʻai ʻai a he mea pono ʻole ke hoʻopau loa iā lākou. Akā, e hoʻololi i nā mea kanu kiʻekiʻe-FODMAP i nā mea haʻahaʻa-FODMAP.
Loaʻa nā mea kanu haʻahaʻa FODMAP: Piʻi, kāloti, eggplant, kale, ʻōmato, spinach, a me zucchini.
lāʻau ikiʻai wale
He hapa nui nā legumes i FODMAPs, e hoʻonui ai i ke kinoea a me ka bloating. ʻO FODMAP i loaʻa i nā legumes i kapa ʻia he galacato-oligosaccharides (GOS).
Hoʻopili ʻia ka ʻike GOS o nā legumes e ke ʻano o ka hoʻomākaukau ʻana. No ka laʻana, loaʻa i nā lentils hiki ke loaʻa i ka hapalua o ka GOS e like me nā lentil i hoʻolapalapa ʻia.
ʻO kēia no ka mea hiki ke hoʻoheheʻe ʻia ka GOS i ka wai; ʻO kekahi o kēia e kahe ana mai loko mai o ka lentil a i loko o ka wai. ʻO nā lentil canned kekahi kumu nui o FODMAPs, akā hiki ke hoʻokomo ʻia nā ʻāpana liʻiliʻi (maʻamau 1/4 kīʻaha no ka lawelawe ʻana) i kahi meaʻai haʻahaʻa FODMAP.
Loaʻa nā legumes High-FODMAP: Piʻi, moa, lentils, soybeans, a me ka pī.
sweeteners
ʻO nā meaʻono he kumu huna o FODMAPs, no ka mea, hiki i ka hoʻohuiʻana i kahi meaʻono i kahi meaʻai haʻahaʻa-FODMAP hiki ke hoʻonui i ka nui o ka FODMAP. E nānā i ka papa inoa o nā meaʻai i hoʻopaʻa ʻia e pale i kēia mau kumu huna.
Loaʻa nā mea ʻono kiʻekiʻe-FODMAP: Agave nectar, kiʻekiʻe fructose corn syrup a nānā i nā lepili no ka meli a hoʻohui ʻia nā polyols (sorbitol, mannitol, xylitol, a i ʻole isomalt) ma nā ʻāʻī.
ʻO nā mea ʻono haʻahaʻa FODMAP: Glucose, maple syrup, sucrose, sugar, a me nā mea ʻono kūlohelohe e like me aspartame, saccharin, a me Stevia.
Nā Palaoa ʻē aʻe
ʻO nā kīʻaha ʻē aʻe, e like me ka rai, ʻaneʻane pālua ka nui o ka FODMAP e like me ka palaoa. Eia naʻe, he haʻahaʻa paha kekahi ʻano berena rai, e like me ka berena sourdough, ma FODMAPs.
ʻO kēia no ka mea ʻo ke kaʻina hana o ka hū e pili ana i kahi kaʻina fermentation; I loko o kēia manawa, ua wāwahi ʻia kekahi mau FODMAP i loko o ke kō.
Ua ʻōlelo ʻia ʻo kēia kaʻina e hōʻemi i ka ʻike fructan e 70%. Kākoʻo kēia i ka manaʻo e hiki ke hoʻololi i nā ʻano hana hana kūikawā i ka ʻike FODMAP o nā meaʻai.
ʻO nā kīʻaha kiʻekiʻe-FODMAP nā: Amaranth, bale, a me ka rai.
nā kīʻaha haʻahaʻa FODMAP; He laiki palaka, buckwheat, kulina, millet, oats a me quinoa.
ka waiu
ʻO nā huahana dairy ke kumu nui o ka lactose, kahi FODMAP. Eia naʻe, ʻaʻole i loaʻa ka lactose i nā huahana waiū a pau.
Nui nā ʻano paʻakai paʻa a oʻo no ka mea ua nalowale ka hapa nui o kā lākou lactose i ka wā o ka hana ʻana i ka tiiki. Eia nō naʻe, he mea nui e hoʻomanaʻo i kekahi mau cheeses i hoʻohui ʻia i nā mea ʻono, e hoʻohuli iā lākou i nā meaʻai kiʻekiʻe-FODMAP.
ʻO nā meaʻai waiu kiʻekiʻe-FODMAP e komo pū me: Kīkī cream, waiū, a me ka yogurt.
Nā meaʻai waiu haʻahaʻa-FODMAP: ka cheese Cheddar, ka paʻakai cream, ka feta, ka waiu lactose-ʻole, a me ka paʻakai Parmesan.
kea
ʻO nā mea inu kahi kumu nui o FODMAP. ʻAʻole kūʻokoʻa kēia i nā mea inu i hana ʻia mai nā ʻike FODMAP kiʻekiʻe. ʻO kaʻoiaʻiʻo, hiki i nā mea inu i hanaʻia mai nā mea haʻahaʻa-FODMAP ke kiʻekiʻe ma FODMAPs.
wai 'alani he laʻana. ʻOiai he FODMAP haʻahaʻa ka ʻalani, hoʻohana ʻia nā ʻalani he nui e hana i ke aniani wai ʻalani a hoʻonui ʻia kona ʻike FODMAP.
Eia kekahi, kiʻekiʻe kekahi ʻano kī a me ka waiʻona i FODMAPs. Loaʻa nā mea inu kiʻekiʻe-FODMAP: ʻO ke kī Chai, ke kī chamomile, ka wai niu.
Loaʻa nā mea inu haʻahaʻa FODMAP: Ti ʻeleʻele, kope, kī ʻōmaʻomaʻo, kī mint, wai, a me ke kī keʻokeʻo.
Pono nā mea a pau e pale i nā meaʻai kiʻekiʻe ma FODMAPs?
ʻO kahi hapa liʻiliʻi wale nō o nā kānaka e pale i ka FODMAP. ʻO kaʻoiaʻiʻo, he olakino nā FODMAP no ka hapa nui o nā kānaka. Nui nā FODMAP e hana like me nā prebiotics; hoʻoikaika kēia i ka ulu ʻana o nā hua bacteria maikaʻi i loko o ka ʻōpū.
Eia naʻe, maʻalahi ka poʻe me IBS i nā meaʻai kiʻekiʻe ma FODMAP. He aha hou aʻe, hōʻike nā haʻawina ʻepekema ma kahi o 70% o ka poʻe me IBS he haʻahaʻa ʻai FODMAPUa hōʻike ʻia e hoʻomaikaʻi i nā hōʻailona me
Hōʻike ka ʻikepili mai 22 mau haʻawina e ʻoi aku ka maikaʻi o ka meaʻai FODMAP i ka mālama ʻana i ka ʻeha o ka ʻōpū a me ka bloating i nā maʻi IBS.
Ma ka hopena;
ʻAʻole hewa nā meaʻai kiʻekiʻe ma FODMAP. ʻO ka ʻoiaʻiʻo, ʻo ka hapa nui o nā meaʻai FODMAP i manaʻo ʻia he olakino maikaʻi loa.
ʻO ka poʻe me ka ʻole FODMAP intolerance a i ʻole allergies ʻai haʻahaʻa FODMAPʻaʻole pono e pili. He mea ole loa keia a he mea ino paha.
No kekahi poʻe, ʻo FODMAP he kumu maʻemaʻe o ka ikehu a i ʻole e hana like me nā fila prebiotic ʻē aʻe e kōkua i ke kākoʻo ʻana i nā hua bacteria maikaʻi i ka ʻōpū.
Eia naʻe, i ka poʻe i maʻa maoli i ka FODMAP, wahahee Hānai lākou i nā ʻano bacteria like ʻole a ke kumu i nā hōʻailona like ʻole. Inā loaʻa iā ʻoe nā pilikia digestive, pono nā FODMAP ma kāu papa inoa manaʻo mua.
ʻOiai ʻaʻole hoʻopau ka meaʻai haʻahaʻa-FODMAP i nā pilikia digestive, hāʻawi ia i nā pono nui.
ʻO nā meaʻai kiʻekiʻe i ka FODMAP e ʻai nui ʻia e nā kānaka akā pono e kaupalena ʻia e ka poʻe maʻalahi iā lākou.
No kēia poʻe, pono e hoʻololi i nā meaʻai kiʻekiʻe-FODMAP me nā meaʻai haʻahaʻa-FODMAP mai ka hui meaʻai like.
