Zviri muChinyorwa
Matambudziko ekugaya akanyanya kuwanda. Zvokudya zvatinodya zvakanyanya kukanganisa kugaya. Chimwe chezvikonzero zvechiitiko ichi ndeyeFODMAP.
Aya macarbohydrates madiki anowanikwa mune zvimwe zvekudya, segorosi nebhinzi. Zvidzidzo, gasi neFODMAP, kuzvimba, marwadzo emudumbuinoratidza kuwirirana kwakasimba pakati pezviratidzo zvekugaya zvakadai semanyoka uye kuvimbiswa.
FODMAP kudyainogona kupa zvinoshamisa mabhenefiti kune vanhu vane digestive kusagadzikana.
Chii chinonzi FODMAP Diet?
FODMAPs" yakaviriswa zvinogona Oligo-, Di-, Mono-saccharides uye Polyols zvinoreva ". Aya ndiwo makabhohaidhiretsi mapfupi-asingagone kugaya vamwe vanhu.
Vanosvika kumucheto chaiko kweura uko kune gut bacteria. Gut mabhakitiriya anozoshandisa aya makabhohaidhiretsi sehuni, achigadzira hydrogen gasi uye semhedzisiro, zvichikonzera marudzi ese ezviratidzo zvekugaya.
FODMAPs inotorawo mvura yakakwana mumatumbo, izvo zvinogona kukonzera manyoka. Kunyange zvazvo asiri munhu wose ane hanya neFODMAPs, izvi ndizvo irritable bowel syndrome Inowanikwa zvakanyanya muvanhu vane
Chikafu chinorongerwa seyakakwira FODMAP zvichienderana neakafanotsanangurwa mazinga. Akadhindwa mazinga anoratidza kuti chikafu chepamusoro-FODMAP chine zvinopfuura imwe yeanotevera macarbohydrates:
Oligosaccharides0.3 magiramu efructans kana galacto-oligosaccharides (GOS)
Madisaccharides: 4.0 magiramu e lactose
Monosaccharides: 0.2 gramu yakawanda fructose pane glucose
polyols: 0.3 magiramu emannitol kana sorbitol
Haasi munhu wose anoda kudzivisa FODMAPs. Muchokwadi, maFODMAP anobatsira vanhu vazhinji. MaFODMAP akajairika ndeaya:
Fructose
Ishuga iri nyore inowanikwa mumichero yakawanda nemiriwo.
lactose
Ikhabhohaidhiretsi inowanikwa muzvigadzirwa zvemukaka.
Fructans
Inowanikwa mune zvakawanda zvekudya, kusanganisira gluten zviyo zvakadai segorosi, rye, uye bhari.
galatans
Inowanikwa muhuwandu hwema legumes.
polyols
Shuga doro senge xylitol, sorbitol, maltitol uye mannitol. Anowanikwa mune mimwe michero nemiriwo uye anonyanya kushandiswa sezvinotapira.
Chii Chinoitika Kana Unodya FODMAP?
Starch, iyo yakajairika makabhohaidhiretsi mukudya, ine refu cheni glucose mamorekuru. Zvisinei, FODMAPs inowanzo "short chain" makhahydrates. Izvi zvinoreva kuti chete 1, 2 kana mashoma candies akabatanidzwa pamwechete.
Kune vamwe vanhu, aya makabhohaidhiretsi anopfuura neakawanda ehutu hwavo. Kana vachinge vasvika kumagumo, vanoshandiswa sehuni (yakaviriswa) nemabhakitiriya emudumbu aripo.
Ichi hachisi chinhu chakaipa, uye chinoratidza kuti faibha ine hutano inodyisa mabhakitiriya anobatsira emudumbu, zvichikonzera mabhenefiti emarudzi ese.
Zvisinei, mabhakitiriya anobatsira anowanzoita methane, nepo mabhakitiriya anodya paFODMAP anobudisa imwe mhando yegesi, hydrogen. Pavanoburitsa hydrogen, gasi, kuputika, dumbu remudumbu, kurwadziwa uye kupatira zvinogona kuitika.
Zvizhinji zvezviratidzo izvi zvinogona kuita kuti ura uzvimbe, izvo zvinogona kuita kuti dumbu rioneke rakakura.
FODMAP 'inonziwo "osmotically active," zvinoreva kuti inokwevera mvura mumatumbo. manyoka vanogona kukonzera.
Zvakanakira zveFODMAP Diet
yakaderera FODMAP kudya Iyo yakanyanya kushandiswa kune varwere vane irritable bowel syndrome (IBS) uye mhedzisiro yayo yakaongororwa pavarwere ava. Ichi chirwere chekudya chinowanzo sanganisira zviratidzo zvakadai segasi, kuputika, mazamu emudumbu, manyoka uye kuvimbiswa.
IBS haina chikonzero chaicho chakazivikanwa, asi zvinozivikanwa kuti zvinodyiwa nevanhu zvinogona kuita zvakakosha. Kushungurudzika, inogonawo kuita mupiro mukuru kune mamiriro acho ezvinhu.
Maererano nezvimwe zvidzidzo, vanenge 75 muzana yevarwere veBS vanobatsirwa nekudya kwakaderera-FODMAP. Muzviitiko zvakawanda, kuderedzwa kwezviratidzo uye kuvandudzwa kwehupenyu kunoonekwa.
Kudya kwakaderera-FODMAP kunogonawo kubatsira kune mamwe digestive system kusagadzikana (FGID). Panewo humwe uchapupu hwokuti hunogona kubatsira kune vanhu vane zvirwere zvinoputika (IBD), zvakadai seCrohn's disease uye ulcerative colitis.
Kana iwe uine kusashivirira kwechikafu kana allergies, unogona kutevera yakaderera-FODMAP yekudya uye ona zvinotevera mabhenefiti;
- Gasi shoma.
- Kudzikira zvishoma.
- Manyoka mashoma.
– kushoma kusvira.
- Kurwadza mudumbu kushoma.
Zvokudya zvinogonawo kuratidza zvakasiyana-siyana zvepfungwa zvinobatsira, sezvo izvi zvirwere zvekudya zvinozivikanwa kuti zvinokonzera kushungurudzika. Kuzvidya mwoyo ve kusuruvara Inobatanidzwa zvakasimba nezvirwere zvepfungwa zvakadai
Zvokudya paFODMAP Diet
Rangarira kuti chinangwa chedu hachisi chekubvisa zvachose maFODMAP, nekuti zvakanyanya kuoma. Kuzvideredza kunofungidzirwa zvakakwana kuderedza zviratidzo zvekugaya.
Zvikafu zvinotevera yakaderera FODMAP kudyaYakakodzera kudyiwa pa:
Et
Hove nemazai, asi pasina akawedzera-FODMAP zvinhu zvakadai segorosi kana high fructose corn syrup.
Mafuta ose
Mishonga yakawanda uye zvinonhuwira
Nzungu nemhodzi
Almonds, cashews, nzungu, pine nuts, sesame (kunze kwepistachios, iyo yakakwirira muFODMAPs).
Zvibereko
Banana, blueberry, grapefruit, mazambiringa, kiwi, mandimu, tangerine, melon (kunze kwewatermelon), orenji, raspberry, sitirobheri, muorivhi.
sweeteners
Maple manyuchi, molasses, stevia uye artificial sweetener.
Zvigadzirwa zvemukaka
Lactose-isina dairy products uye hard cheeses.
muriwo
Mhiripiri, makarotsi, celery, magaka, eggplant, ginger, bhinzi bhinzi, kabichi, lettuce, mbatatisi, radishes, sipinashi, hanyanisi (girinhi chete), zucchini, mbambaira, matomatisi, turnips, zucchini.
bota
Chibage, oats, mupunga, quinoa, mhunga.
zvinwiwa
Mvura, kofi, tii nezvimwe.
Sezvaunogona kuona, kune zvakasiyana-siyana zvezvokudya zvine utano uye zvinovaka muviri zvaunogona kudya pane zvishoma-FODMAP kudya.
Rondedzero yeHigh-FODMAP Chikafu
gorosi
gorosiNdiyo imwe yezvikafu zvinonetsa zveFODMAP. Izvi zvinodaro nekuti gorosi rinodyiwa muhuwandu hukuru - kwete nekuti iro rakazara sosi yeFODMAPs.
Kutaura zvazviri, kana zvichienzaniswa nezvimwe zvekudya zvinotaurwa munyaya ino, gorosi rine imwe yezvikamu zvakaderera zveFODMAPs nekurema.
Nechikonzero ichi, zvikafu zvine gorosi sechinhu chidiki, senge thickeners uye zvinotapira, zvinonzi zvakaderera-FODMAPs.
Nzvimbo dzinowanzowanikwa gorosi dzinosanganisira chingwa, pasta, zviyo zvemangwanani, mabhisikiti nemakeke. Yakakurudzirwa yakaderera-FODMAP swaps: Brown mupunga, gorosi, chibage, mapfunde, oats, uye quinoa.
hadiyo
hadiyoNdiyo imwe yeakanyanya kuomeswa masosi eFODMAPs. Nehurombo, garlic yakaoma kumisa nekuti ndiro zhinji, kunyangwe sosi, ine garlic.
Muchikafu chakagadzirwa, garlic inogona kunyorwa sechinhu chinonhuwira kana kuti chinonaka. Naizvozvo, yakadzika pasi FODMAP kudya Kana ukadaro, unofanira kugara kure nezvinhu izvi.
Fructans ndiyo mhando huru yeFODMAP inowanikwa mugariki. Zvisinei, huwandu hwefructans hunoenderana nokuti garlic yakatsva kana yakaomeswa nokuti garlic yakaomeswa ine katatu fructans kupfuura garlic itsva.
Pasinei nekukwirira muFODMAPs, garlic inosanganiswa nehutano huzhinji hunobatsira. Nokuda kwechikonzero ichi, vanhu chete vane FODMAP-sensitive vanofanira kudzivisa garlic.
Inokurudzirwa yakaderera-FODMAP swaps yegariki ndeiyi: mhiripiri, fenugreek, ginger, ndimu, mhodzi yemasitadhi, safironi, uye turmeric.
nehanyanisi
nehanyanisi Ndiyo imwe sosi yakaomeswa yefructans. Kufanana negariki, hanyanisi inowanzoshandiswa mumhando dzakasiyana-siyana dzendiro uye zvakaoma kudzora.
Kunyange zvazvo marudzi akasiyana-siyana eeiii ane zviyero zvakasiyana zveFODMAPs, anyanisi ose anoonekwa sepamusoro-FODMAP zvinyorwa.
Zvibereko
Michero yese ine fructose. Asi zvinonakidza, hazvisi zvibereko zvose zvinonzi zvakakwirira muFODMAPs. Izvi zvinodaro nekuti mimwe michero ine fructose shoma pane mamwe.
Zvakare, mimwe michero ine huwandu hwakawanda hweglucose, isiri yeFODMAP shuga. Izvi zvakakosha nekuti glucose inobatsira muviri kutora fructose.
Zvibereko zvakakwirira mune zvose fructose uye glucose hazviwanzokonzera zviratidzo zvematumbo. Ndicho chikonzero nei michero ine fructose yakawanda kupfuura glucose inonzi yakakwirira-FODMAPs.
Nekudaro, kunyangwe yakaderera-FODMAP michero inogona kukonzera ura zviratidzo kana ikadyiwa muhuwandu. Izvi zvinoenderana nehuwandu hwefructose mutoro mumatumbo.
Saka zvinokurudzirwa kuti vanhu vane hanya vadye kamwe chete kana 80 gramu yemuchero panguva. Zvibereko zvakakwirira muFODMAPs zvinosanganisira: maapuro, apricots, cherries, maonde, mango, nectarines, peaches, pears, plums uye watermelon.
Pakati pezvibereko zvakaderera-FODMAP; banana, blueberry, kiwi, tangerine, orenji, papaya, chinanazi uye sitirobheri.
muriwo
Mimwe miriwo yakakwirira muFODMAPs. Miriwo ine zvakasiyana-siyana zveFODMAPs. Izvi zvinosanganisira fructans, galacto-oligosaccharides (GOS), fructose, mannitol uye sorbitol.
Uyezve, miriwo yakasiyana-siyana ine mhando inopfuura imwe yeFODMAP. Semuyenzaniso, asparagasi Iine fructans, fructose uye mannitol.
Miriwo chikamu chekudya kune hutano uye zvingave zvisina kuchenjera kuzvibvisa zvachose. Pane kudaro, shandura yakakwirira-FODMAP miriwo kune yakaderera-FODMAP iyo.
High-FODMAP miriwo inosanganisira: Asparagus, Brussels inomera, cauliflower, chicory mashizha, mayam, leeks, howa.
Low-FODMAP miriwo inosanganisira: bhinzi, makarotsi, eggplant, kare, matomatisi, sipinashi, uye zucchini.
muriwo
Legumes dzine chikamu chepamusoro muFODMAPs, zvichiita kuti gasi rakawandisa uye kuputika. FODMAP inowanikwa mumaruva inonzi galacato-oligosaccharides (GOS).
Izvo zveGOS zvema legumes zvinokanganiswa nemagadzirirwo azvinoitwa. Semuenzaniso, nyemba dzemumagaba dzine hafu yeGOS yakawanda semhashu yakabikwa.
Izvi zvinodaro nekuti GOS inonyungudika mumvura; zvimwe zvacho zvinobuda muderere zvichipinda mumvura. Kunyange lentils yemumagaba ndiyo inonyanya kukosha yeFODMAPs, asi zvikamu zviduku (kazhinji 1/4 kapu pakushanda) zvinogona kuiswa mune zvishoma-FODMAP kudya.
High-FODMAP legumes dzinosanganisira: bhinzi, chickpeas, nyemba, soya beans, uye pizi.
sweeteners
Sweeteners inzvimbo yakavanzika yeFODMAPs, sekuwedzera sweetener kune yakaderera-FODMAP chikafu inogona kuwedzera iyo yakazara FODMAP yemukati. Tarisa maingredient rondedzero pazvikafu zvakaputirwa kudzivirira izvi zvakavanzika masosi.
High-FODMAP zvinotapira zvinosanganisira: Agave nectar, high fructose chibage manyuchi uye tarisa mavara ehuchi uye wakawedzera polyols (sorbitol, mannitol, xylitol, kana isomalt) pamagumu.
Yakaderera-FODMAP zvinotapira: Glucose, mepu sirasi, sucrose, shuga, uye zvekugadzira zvinotapira zvakaita seaspartame, saccharin, uye Stevia.
Zvimwe Zviyo
Zvimwe zviyo, zvakadai se rye, zvine zvinenge zvakapetwa kaviri zveFODMAP segorosi. Zvisinei, mamwe marudzi echingwa che rye, akadai sechingwa chakaoma, angave akaderera muFODMAPs.
Izvi zvinodaro nekuti kugadzira mbiriso kunosanganisira kuvirisa; panguva ino, mamwe maFODMAP akaputsika kuita shuga inogayiwa.
Zvinonzi danho iri rinoderedza fructan yemukati ne70%. Izvi zvinotsigira pfungwa yekuti yakakosha nzira dzekugadzirisa dzinogona kushandura iyo FODMAP yemukati yechikafu.
High-FODMAP zviyo zvinosanganisira: Amaranth, bhari, uye rye.
pasi-FODMAP zviyo; Mupunga webrown, buckwheat, chibage, mapfunde, oats uye quinoa.
mukaka
Zvigadzirwa zvemukaka ndizvo zvinopa lactose, FODMAP. Zvisinei, hazvisi zvose zvigadzirwa zvemukaka zvine lactose.
Kune marudzi akawanda echizi yakaoma uye yakakura nokuti yakawanda yelactose yavo inorasika panguva yekugadzira cheese. Zvisinei, zvakakosha kuyeuka kuti mamwe cheeses ane akawedzera zvinotapira, izvo zvinozoita kuti zvive zvakakwirira-FODMAP zvokudya.
Yakakwira-FODMAP chikafu chemukaka zvinosanganisira: Cream cheese, mukaka, uye yogati.
Zvokudya zvemukaka zvakaderera-FODMAP: Cheddar cheese, cream cheese, feta, mukaka usina lactose, uye Parmesan cheese.
zvinwiwa
Zvinwiwa ndiwo tsime guru reFODMAPs. Izvi hazvisi zvega kune zvinwiwa zvinogadzirwa nepamusoro FODMAP zvirimo. Zvechokwadi, zvinwiwa zvakagadzirwa kubva pasi-FODMAP zvinoshandiswa zvinogonawo kuva zvakakwirira muFODMAPs.
chinwiwa cheranjisi muenzaniso. Nepo orenji yakaderera FODMAP, maranjisi mazhinji anoshandiswa kugadzira girazi remuto weorenji uye zvirimo zveFODMAP zvinowedzera.
Uyezve, mamwe marudzi eti uye doro zvakakwirira muFODMAPs. High-FODMAP zvinwiwa zvinosanganisira: Chai tii, chamomile tii, kokonati mvura.
Zvinwiwa zvakaderera-FODMAP zvinosanganisira: Black tea, kofi, green tea, mint tii, mvura, uye chena tii.
Munhu wose anofanira kudzivisa zvokudya zvakakwirira muFODMAPs here?
Chete chikamu chidiki chevanhu chinofanira kudzivirira FODMAPs. Muchokwadi, maFODMAP ane hutano kune vanhu vazhinji. MaFODMAP mazhinji anoshanda senge prebiotics; izvi zvinokurudzira kukura kwebhakitiriya ine utano mumatumbo.
Zvisinei, vanhu vane IBS vanonyanya kufunga nezvezvokudya zvakakwirira muFODMAPs. Zvakare, zvidzidzo zvesainzi zvinoratidza kuti vanenge 70% yevanhu vane IBS vane yakaderera FODMAP kudyaYakaratidzwa kuvandudza zviratidzo ne
Dhiyabhorosi kubva kuongororo makumi maviri nemaviri inoratidza kuti kudya kweFODMAP kunonyanya kushanda pakugadzirisa marwadzo emimba uye kuputika muvarwere veBS.
Semagumo;
Zvokudya zvakakwirira muFODMAP hazvina kuipa. Kutaura zvazviri, zvokudya zvakawanda zveFODMAP-zvine zvinonzi zvine utano hwakanaka.
Vanhu vasina FODMAP kusashivirira kana allergies yakaderera FODMAP kudyahaifaniri kushanda. Izvi hazvina maturo zvachose uye zvinogona kutokuvadza.
Kune vamwe vanhu, maFODMAP inzvimbo yakachena yesimba kana kuita semamwe mafiibhii anobatsira kutsigira mabhakitiriya anobatsira mumatumbo.
Zvisinei, muvanhu vanonyatsonzwa FODMAP, venhema Vanodya pamhando dzakasiyana dzebhakitiriya uye vanokonzera zviratidzo zvakasiyana-siyana. Kana uine nyaya dzekudya, FODMAPs inofanira kunge iri pane yako yekutanga yekufungidzirwa runyorwa.
Kunyangwe kudya kwakaderera-FODMAP hakubvisi matambudziko ese ekugaya, kunopa zvakakosha mabhenefiti.
Zvokudya zvakakwirira muFODMAP zvinopedzwa zvakanyanya nevanhu asi zvinofanirwa kuganhurirwa neavo vanovanzwa.
Kune vanhu ava, zvokudya zvepamusoro-FODMAP zvinofanira kuchinjwa nechepasi-FODMAP zvokudya kubva muboka rimwe chete rezvokudya.
Zvinyorwa Zvaunofanirwa Kuverenga
