Kodi FODMAP ndi chiyani? Mndandanda wa Zakudya Zomwe zili ndi FODMAPs

Mavuto am'mimba ndi ofala kwambiri. Zakudya zomwe timadya zimakhudza kwambiri chimbudzi. Chimodzi mwa zifukwa za izi ndi FODMAP.

Awa ndi ma carbohydrate ang'onoang'ono omwe amapezeka muzakudya zina, monga tirigu ndi nyemba. Maphunziro, gasi wokhala ndi FODMAP, kutupa, kuwawa kwam'mimbaamasonyeza kugwirizana kwakukulu pakati pa zizindikiro za m'mimba monga kutsegula m'mimba ndi kudzimbidwa.

Zakudya za FODMAPikhoza kupereka phindu lodabwitsa kwa anthu omwe ali ndi vuto la m'mimba.

Kodi Zakudya za FODMAP ndi chiyani?

FODMAPs" chofufumitsa kungakhale Oligo-, Di-, Mono-saccharides ndi Polyols amatanthauza ". Awa ndi ma carbohydrate afupiafupi omwe anthu ena sangagayike.

Amafika kumapeto kwenikweni kwa matumbo komwe kuli mabakiteriya am'matumbo. Mabakiteriya a m'matumbo amagwiritsira ntchito mafutawa ngati mafuta, kupanga mpweya wa haidrojeni ndipo chifukwa chake, kumayambitsa mitundu yonse ya zizindikiro za m'mimba.

Ma FODMAP amakokanso madzi okwanira m'matumbo, zomwe zingayambitse kutsekula m'mimba. Ngakhale si aliyense amene ali ndi chidwi ndi FODMAPs, izi ndi irritable matumbo syndrome Ndizofala kwambiri mwa anthu omwe ali ndi

Chakudya chimagawidwa kukhala FODMAP yapamwamba kutengera milingo yodziwikiratu. Magulu osindikizidwa amasonyeza kuti chakudya chapamwamba cha FODMAP chili ndi chakudya choposa chimodzi mwa zotsatirazi:

Oligosaccharides0.3 magalamu a fructans kapena galacto-oligosaccharides (GOS)

Ma disaccharides4.0 magalamu a lactose

Monosaccharides0.2 magalamu a fructose kuposa shuga

polyols0.3 magalamu a mannitol kapena sorbitol

Sikuti aliyense ayenera kupewa FODMAPs. Ndipotu, ma FODMAP ndi opindulitsa kwa anthu ambiri. Ma FODMAP wamba ndi awa: 

Fructose

Ndi shuga wosavuta omwe amapezeka mu zipatso ndi ndiwo zamasamba zambiri. 

lactose

Ndi chakudya chopatsa thanzi chomwe chimapezeka muzakudya zamkaka.

Fructans

Amapezeka muzakudya zambiri, kuphatikiza mbewu za gluteni monga tirigu, rye, ndi balere. 

galatans

Zimapezeka zambiri mu nyemba. 

polyols

Zakudya za shuga monga xylitol, sorbitol, maltitol ndi mannitol. Amapezeka mu zipatso ndi ndiwo zamasamba ndipo amagwiritsidwa ntchito kwambiri ngati zotsekemera.

Kodi Chimachitika N'chiyani Mukadya FODMAP?

Wowuma, chakudya chodziwika bwino kwambiri m'zakudya, chimakhala ndi mamolekyu aatali a glucose. Komabe, ma FODMAP nthawi zambiri amakhala "zakudya zazifupi". Izi zikutanthauza kuti 1, 2 kapena maswiti ochepa okha ndi omwe amalumikizidwa palimodzi.

Kwa anthu ena, ma carbohydrate awa amadutsa m'matumbo ambiri. Akafika kumapeto, amagwiritsidwa ntchito ngati mafuta (wofufumitsa) ndi mabakiteriya a m'matumbo omwe alipo.

Izi nthawi zambiri sizikhala zoyipa, ndipo ndizomwe zimawonetsa momwe ulusi wopatsa thanzi umadyetsera mabakiteriya opindulitsa a m'matumbo, zomwe zimapangitsa phindu lamitundu yonse.

Komabe, mabakiteriya opindulitsa amayamba kupanga methane, pamene mabakiteriya omwe amadya FODMAP amapanga mtundu wina wa mpweya, wa hydrogen. Akatulutsa haidrojeni, gasi, kutupa, kupweteka m'mimba, kupweteka ndi kudzimbidwa zitha kuchitika.

Zambiri mwazizindikirozi zimatha kuyambitsa matumbo kutupa, zomwe zimapangitsa kuti mimbayo iwoneke yayikulu.

FODMAP' imakhalanso "osmotically yogwira ntchito," kutanthauza kuti imakokera madzi m'matumbo. kutsekula m'mimba angayambitse.

Ubwino wa Zakudya za FODMAP

zakudya zochepa za FODMAP Amagwiritsidwa ntchito kwambiri kwa odwala omwe ali ndi matenda opweteka a m'mimba (IBS) ndipo zotsatira zake zaphunziridwa pa odwalawa. Ichi ndi vuto lodziwika bwino la m'mimba lomwe limaphatikizapo zizindikiro monga mpweya, kutupa, kupweteka m'mimba, kutsegula m'mimba ndi kudzimbidwa.

IBS ilibe chifukwa chenichenicho chodziwika, koma zimadziwika kuti zomwe anthu amadya zimatha kukhala ndi zotsatira zake. Kusokonezeka maganizo, angathandizenso kwambiri mkhalidwewo.

Malinga ndi kafukufuku wina, pafupifupi 75 peresenti ya odwala IBS amapindula ndi zakudya zochepa za FODMAP. Nthawi zambiri, kuchepa kwa zizindikiro ndi kusintha kwakukulu kwa moyo kumawonedwa.

Chakudya chochepa cha FODMAP chingakhalenso chopindulitsa pazovuta zina za m'mimba (FGID). Palinso umboni wina wosonyeza kuti zingakhale zopindulitsa kwa anthu omwe ali ndi matenda opatsirana (IBD) monga Crohn's disease ndi ulcerative colitis. 

Ngati muli ndi kusalolera zakudya kapena ziwengo, mutha kutsatira zakudya zochepa za FODMAP ndikuwona zotsatirazi;

- Gasi wochepa.

- Kuchepa kotupa.

- Kutsekula m'mimba kochepa.

- Kuchepa kwa kudzimbidwa.

- Kupweteka kochepa m'mimba.

Chakudyacho chikhoza kuwonetsanso zabwino zosiyanasiyana zamaganizidwe, chifukwa matenda am'mimbawa amadziwika kuti amayambitsa kupsinjika. Nkhawa ve kukhumudwa Zimagwirizanitsidwa kwambiri ndi matenda a maganizo monga

Zomwe Muyenera Kudya pa Zakudya za FODMAP

Kumbukirani kuti cholinga chathu sikuchotsa kwathunthu ma FODMAP, chifukwa ndizovuta kwambiri. Kuwachepetsa kumaonedwa kuti ndi kokwanira kuchepetsa zizindikiro za m'mimba.

Zakudya zotsatirazi Zakudya zochepa za FODMAPNdizoyenera kudyedwa pa:

Et

Nsomba ndi mazira, koma popanda zowonjezera zowonjezera za FODMAP monga tirigu kapena madzi a chimanga a fructose 

Mafuta onse 

Zambiri zitsamba ndi zonunkhira

Mtedza ndi mbewu

Maamondi, ma cashews, mtedza, mtedza wa pine, sesame (kupatula pistachio, zomwe zili ndi FODMAP).

Zipatso

Nthochi, mabulosi abulu, manyumwa, mphesa, kiwi, mandimu, tangerine, vwende (kupatula chivwende), malalanje, rasipiberi, sitiroberi, azitona. 

sweeteners

Madzi a mapulo, molasses, stevia ndi zotsekemera zopangira. 

Zinthu zamkaka

Zakudya zamkaka zopanda lactose komanso tchizi zolimba. 

masamba

Tsabola, kaloti, udzu winawake, nkhaka, biringanya, ginger, nyemba zobiriwira, kabichi, letesi, mbatata, radishes, sipinachi, anyezi (zobiriwira zokha), zukini, mbatata, tomato, turnips, zukini. 

dzinthu

Chimanga, oats, mpunga, quinoa, manyuchi. 

zakumwa

Madzi, khofi, tiyi etc. 

Monga mukuonera, pali zakudya zosiyanasiyana zathanzi komanso zopatsa thanzi zomwe mungadye pazakudya zochepa za FODMAP.

Mndandanda wa Zakudya Zapamwamba-FODMAP

Tirigu

TiriguNdi imodzi mwazakudya zovuta kwambiri za FODMAP. Izi zili choncho chifukwa tirigu amadyedwa mochuluka - osati chifukwa ndi gwero lokhazikika la ma FODMAP.

Ndipotu, poyerekeza ndi zakudya zina zomwe zatchulidwa m'nkhaniyi, tirigu ali ndi chiwerengero chochepa kwambiri cha FODMAP ndi kulemera kwake.

Pachifukwa ichi, zakudya zomwe zili ndi tirigu monga chopangira chaching'ono, monga thickeners ndi sweeteners, amaonedwa kuti ndi otsika-FODMAP.

Magwero ambiri a tirigu ndi monga mkate, pasitala, chimanga cham'mawa, mabisiketi ndi makeke. Zosintha zotsika za FODMAP: mpunga wa bulauni, tirigu, chimanga, mapira, oats, ndi quinoa.

adyo

adyoNdi imodzi mwazinthu zokhazikika kwambiri za FODMAPs. Tsoka ilo, adyo ndizovuta kuletsa chifukwa mbale zambiri, ngakhale sauces, zimakhala ndi adyo.

Muzakudya zokonzedwa, adyo amatha kulembedwa ngati kukoma kapena kununkhira kwachilengedwe. Choncho, zolimba otsika Zakudya za FODMAP Ngati mutero, muyenera kukhala kutali ndi zinthu izi.

Fructans ndi mtundu waukulu wa FODMAP womwe umapezeka mu adyo. Komabe, kuchuluka kwa fructans kumadalira ngati adyo ndi watsopano kapena wouma chifukwa adyo wouma ali ndi fructans katatu kuposa adyo watsopano.

Ngakhale kuti ali pamwamba pa FODMAPs, adyo amagwirizanitsidwa ndi ubwino wambiri wathanzi. Pachifukwa ichi, anthu okhawo omwe ali ndi vuto la FODMAP ayenera kupewa adyo.

Kusintha kwa adyo otsika kwa FODMAP ndi: tsabola, fenugreek, ginger, mandimu, njere ya mpiru, safironi, ndi turmeric.

anyezi

anyezi Ndi gwero lina lokhazikika la fructans. Mofanana ndi adyo, anyezi amagwiritsidwanso ntchito m'zakudya zosiyanasiyana ndipo zimakhala zovuta kuziletsa.

Ngakhale mitundu yosiyanasiyana ya anyezi imakhala ndi ma FODMAP osiyanasiyana, anyezi onse amaonedwa kuti ndi magwero apamwamba a FODMAP.

Zipatso

Zipatso zonse zimakhala ndi fructose. Koma chochititsa chidwi, si zipatso zonse zomwe zimaonedwa kuti ndi zapamwamba mu FODMAPs. Izi ndichifukwa choti zipatso zina zimakhala ndi fructose yochepa kuposa zina.

Komanso, zipatso zina zimakhala ndi shuga wambiri, shuga wopanda FODMAP. Izi ndizofunikira chifukwa glucose amathandiza thupi kuyamwa fructose.

Zipatso zomwe zili ndi fructose komanso glucose sizimayambitsa zizindikiro zamatumbo. Ndichifukwa chake zipatso zokhala ndi fructose zambiri kuposa shuga zimatengedwa kuti ndi apamwamba-FODMAP.

Komabe, ngakhale chipatso chochepa cha FODMAP chingayambitse zizindikiro za m'matumbo ngati chidyedwa mochuluka. Izi zikugwirizana ndi kuchuluka kwa fructose m'matumbo.

Choncho tikulimbikitsidwa kuti anthu tcheru kudya chakudya chimodzi kapena 80 magalamu a zipatso pa nthawi. Zipatso zomwe zili mu FODMAP zikuphatikizapo: maapulo, ma apricots, yamatcheri, nkhuyu, mango, nectarines, mapichesi, mapeyala, plums ndi mavwende.

Pakati pa otsika-FODMAP zipatso; nthochi, mabulosi abulu, kiwi, tangerine, lalanje, papaya, chinanazi ndi sitiroberi. 

masamba

Zamasamba zina zimakhala ndi FODMAPs. Masamba amakhala ndi ma FODMAP osiyanasiyana. Izi zikuphatikizapo fructans, galacto-oligosaccharides (GOS), fructose, mannitol ndi sorbitol.

Komanso masamba osiyanasiyana amakhala ndi mitundu yambiri ya FODMAP. Mwachitsanzo, katsitsumzukwa Muli fructans, fructose ndi mannitol.

Masamba ndi gawo la zakudya zopatsa thanzi ndipo sikungakhale kwanzeru kuzichotsa kwathunthu. M'malo mwake, sinthani masamba apamwamba a FODMAP kukhala otsika-FODMAP.

Zamasamba zamtundu wa FODMAP zikuphatikizapo: Katsitsumzukwa, Brussels zikumera, kolifulawa, masamba a chicory, zilazi, leeks, bowa.

Masamba a Low-FODMAP amaphatikizapo: nyemba, kaloti, biringanya, kale, tomato, sipinachi, ndi zukini.

kugunda

Zakudya za nyemba zimakhala ndi ma FODMAP ambiri, zomwe zimayambitsa mpweya wambiri komanso kutupa. FODMAP yomwe imapezeka mu nyemba imatchedwa galacato-oligosaccharides (GOS).

Zomwe zili mu GOS za nyemba zimakhudzidwa ndi momwe zimapangidwira. Mwachitsanzo, mphodza zamzitini zimakhala ndi theka la GOS kuposa mphodza zowiritsa.

Ichi ndi chifukwa GOS ndi madzi sungunuka; zina mwa zimenezi zimatuluka mu mphodza n’kulowa m’madzi. Ngakhale mphodza zam'chitini ndizofunikira kwambiri za FODMAP, koma magawo ang'onoang'ono (kawirikawiri 1/4 chikho pa kutumikira) akhoza kuphatikizidwa muzakudya zochepa za FODMAP.

Zakudya zamtundu wa High-FODMAP zimaphatikizapo: nyemba, nandolo, mphodza, soya, ndi nandolo.

sweeteners

Zokometsera ndi gwero lobisika la FODMAPs, monga kuwonjezera chokometsera ku chakudya chochepa cha FODMAP kungapangitse zonse za FODMAP. Yang'anani mndandanda wa zakudya zomwe zili m'matumba kuti mupewe zobisika izi.

Zotsekemera za High-FODMAP zikuphatikizapo: timadzi ta agave, high fructose chimanga manyuchi ndikuyang'ana zolemba za uchi ndi kuwonjezera ma polyols (sorbitol, mannitol, xylitol, kapena isomalt) pamphuno.

Zotsekemera za Low-FODMAP: Glucose, manyuchi a mapulo, sucrose, shuga, ndi zotsekemera zopanga monga aspartame, saccharin, ndi stevia.

Zipatso Zina

Mbewu zina, monga rye, zimakhala ndi FODMAP pafupifupi kawiri kuposa tirigu. Komabe, mitundu ina ya mkate wa rye, monga mkate wowawasa, ikhoza kukhala yochepa mu FODMAPs.

Izi zili choncho chifukwa njira yopangira yisiti imaphatikizapo kupesa; Panthawiyi, ma FODMAP ena amathyoledwa kukhala shuga wosungunuka.

Zimanenedwa kuti izi zimachepetsa fructan ndi 70%. Izi zimathandizira lingaliro loti njira zapadera zopangira zitha kusintha zomwe zili muzakudya za FODMAP.

Mbewu za High-FODMAP zikuphatikizapo: Amaranth, balere, ndi rye. 

chimanga chochepa cha FODMAP; Ndi mpunga wa bulauni, buckwheat, chimanga, mapira, oats ndi quinoa.

mkaka

Zakudya zamkaka ndiye gwero lalikulu la lactose, FODMAP. Komabe, sizinthu zonse zamkaka zomwe zili ndi lactose.

Pali mitundu yambiri ya tchizi yolimba komanso yokhwima chifukwa lactose yawo yambiri imatayika panthawi yopanga tchizi. Komabe, ndikofunikira kukumbukira kuti tchizi zina zimakhala ndi zotsekemera zowonjezera, zomwe zimawapangitsa kukhala zakudya zapamwamba za FODMAP.

Zakudya zamkaka za High-FODMAP zimaphatikizapo: Tchizi wa Cream, mkaka, ndi yogati. 

Zakudya za mkaka zochepa za FODMAP: Cheddar tchizi, kirimu tchizi, feta, mkaka wopanda lactose, ndi Parmesan tchizi.

zakumwa

Chakumwa ndi gwero lalikulu la FODMAPs. Izi sizongowonjezera zakumwa zopangidwa kuchokera ku FODMAP zambiri. Ndipotu, zakumwa zopangidwa kuchokera ku zosakaniza zochepa za FODMAP zingakhalenso zapamwamba mu FODMAPs.

msuzi wamalalanje ndi chitsanzo. Ngakhale malalanje ndi otsika FODMAP, malalanje ambiri amagwiritsidwa ntchito kupanga kapu yamadzi alalanje ndipo zomwe zili mu FODMAP zimachulukitsidwa.

Komanso, mitundu ina ya tiyi ndi mowa ili pamwamba pa FODMAPs. Chakumwa chapamwamba cha FODMAP chimaphatikizapo: tiyi wa Chai, tiyi ya chamomile, madzi a kokonati. 

Chakumwa chochepa cha FODMAP chimaphatikizapo: tiyi wakuda, khofi, tiyi wobiriwira, timbewu ta timbewu tonunkhira, madzi, ndi tiyi woyera.

Kodi aliyense ayenera kupewa zakudya zomwe zili mu FODMAPs?

Anthu ochepa okha ndi omwe ayenera kupewa FODMAPs. Ndipotu, ma FODMAP ndi athanzi kwa anthu ambiri. Ma FODMAP ambiri amagwira ntchito ngati prebiotics; izi zimalimbikitsa kukula kwa mabakiteriya athanzi m'matumbo.

Komabe, anthu omwe ali ndi IBS amakhudzidwa kwambiri ndi zakudya zomwe zili mu FODMAPs. Kuphatikiza apo, kafukufuku wasayansi akuwonetsa kuti pafupifupi 70% ya anthu omwe ali ndi IBS amakhala otsika Zakudya za FODMAPZasonyezedwa kuti zisinthe zizindikiro ndi

Deta yochokera ku maphunziro 22 imasonyeza kuti zakudya za FODMAP ndizothandiza kwambiri poyang'anira ululu wa m'mimba ndi kutupa kwa odwala IBS.

Chifukwa;

Zakudya zomwe zili mu FODMAP sizoyipa. Ndipotu, zakudya zambiri zomwe zili ndi FODMAP zimaonedwa kuti ndi zathanzi.

Anthu opanda FODMAP tsankho kapena chifuwa Zakudya zochepa za FODMAPsayenera kugwiritsa ntchito. Izi ndi zopanda pake ndipo zingakhale zovulaza.

Kwa anthu ena, ma FODMAP ndi gwero lamphamvu lamphamvu kapena amachita ngati ulusi wina wa prebiotic womwe umathandizira kuthandizira mabakiteriya opindulitsa m'matumbo.

Komabe, mwa anthu omwe ali ndi chidwi ndi FODMAP, zabodza Amadyetsa mitundu yosiyanasiyana ya mabakiteriya ndipo amayambitsa zizindikiro zosiyanasiyana. Ngati muli ndi vuto la m'mimba, ma FODMAP ayenera kukhala pamndandanda wanu woyamba wokayikira.

Ngakhale zakudya zochepa za FODMAP sizimathetsa mavuto onse am'mimba, zimapereka phindu lalikulu.

Zakudya zomwe zili mu FODMAP zimadyedwa kwambiri ndi anthu koma ziyenera kuchepetsedwa ndi omwe amawamvera.

Kwa anthu awa, zakudya zapamwamba za FODMAP ziyenera kusinthidwa ndi zakudya zochepa za FODMAP kuchokera ku gulu limodzi la chakudya.