Mathata a tšilo ea lijo a atile haholo. Lijo tseo re li jang li ama haholo tšilo ea lijo. E 'ngoe ea lisosa tsa phello ena ke FODMAP.
Tsena ke lik'habohaedreite tse nyenyane tse fumanoang lijong tse itseng, tse kang koro le linaoa. Lithuto, khase e nang le FODMAP, ho ruruha, bohloko ba mpenge bontša kamano e matla lipakeng tsa matšoao a tšilo ea lijo joalo ka letšollo le ho patoa.
Lijo tsa FODMAPe ka fana ka melemo e sa tloaelehang ho batho ba nang le bothata ba ho sila lijo.
Lijo tsa FODMAP ke eng?
FODMAPs" lomositse e ka ba Oligo-, Di-, Mono-saccharides le Polyols e bolela ". Tsena ke lik'habohaedreite tse khutšoane tseo batho ba bang ba sitoang ho li sila.
Li fihla pheletsong ea mala moo libaktheria tsa mala li leng teng. Libaktheria tsa Gut li sebelisa lik'habohaedreite tsena bakeng sa mafura, ho hlahisa khase ea hydrogen mme ka lebaka leo, ho baka mefuta eohle ea matšoao a tšilo ea lijo.
Li-FODMAP li boetse li hula metsi a lekaneng ka maleng, a ka bakang letšollo.Le hoja e se motho e mong le e mong ea nang le maikutlo a FODMAP, sena ke bowel syndrome e halefisang E tloaelehile haholo ho batho ba nang le
Lijo li khetholloa e le FODMAP e phahameng ho latela maemo a boletsoeng esale pele. Maemo a hatisitsoeng a bontša hore lijo tse phahameng tsa FODMAP li na le lik'habohaedreite tse fetang tse latelang:
Li-monosaccharides0.2 dikgerama ho feta fructose ho feta tsoekere
polyols0.3 dikgerama tsa mannitol kapa sorbitol
Hase bohle ba lokelang ho qoba FODMAPs. Ha e le hantle, li-FODMAP li molemo ho batho ba bangata. Li-FODMAP tse tloaelehileng ke tsena:
Fructose
Ke tsoekere e bonolo e fumanoang litholoana le meroho e mengata.
lactose
Ke carbohydrate e fumanoang lihlahisoa tsa lebese.
Li-Fructans
E fumaneha lijong tse ngata, ho kenyelletsa lijo-thollo tsa gluten tse kang koro, rye le harese.
galatans
E fumaneha ka bongata dinawang.
polyols
Joala ba tsoekere joalo ka xylitol, sorbitol, maltitol le mannitol. Li fumaneha litholoanang le merohong e meng 'me hangata li sebelisoa e le li-sweeteners.
Ho etsahala'ng ha u ja FODMAP?
Starch, e leng k'habohaedreite e tloaelehileng haholo lijong, e na le limolek'hule tsa ketane e telele ea tsoekere. Leha ho le joalo, li-FODMAP ka kakaretso ke "ketane e khuts'oane" ea lik'habohaedreite.Sena se bolela hore ke 1, 2 kapa lipompong tse 'maloa feela tse hokahaneng.
Ho batho ba bang, lik'habohaedreite tsena li feta boholo ba mala a bona. Hang ha li fihla pheletsong e hole, li sebelisoa e le libeso (tse lomositsoeng) ke libaktheria tsa mala tse teng moo.
Hangata sena ha se ntho e mpe, 'me ha e le hantle ke sesupo sa kamoo fiber e nang le phepo e fepang libaktheria tse molemo tsa mala, e leng se hlahisang mefuta eohle ea melemo.
Leha ho le joalo, libaktheria tse molemo li atisa ho hlahisa methane, ha libaktheria tse jang FODMAP li hlahisa mofuta o mong oa khase, hydrogen. Ha li hlahisa haedrojene, khase, bloating, mahlaba ka mpeng, bohloko le pipitlelano e ka etsahala.
Bongata ba matšoao ana bo ka etsa hore mala a ruruhe, e leng se ka etsang hore mpa e bonahale e le khōlō.
FODMAP 'e boetse e "sebetsa ka osmotically," ho bolelang hore e hulela metsi ka maleng. letšollo li ka baka.
Melemo ea Lijo tsa FODMAP
lijo tse fokolang tsa FODMAP Hangata e sebelisitsoe ho bakuli ba nang le lefu la ho halefisa mala (IBS) 'me liphello tsa eona li ithutoa ho bakuli bana. Ena ke bothata bo tloaelehileng ba tšilo ea lijo bo kenyelletsang matšoao a kang khase, ho ruruha, mahlaba ka mpeng, letšollo le ho patoa.
IBS ha e na sesosa se tobileng se tsejoang, empa hoa tsebahala hore seo batho ba se jang se ka ba le phello e kholo. khatello ea kelello, e ka boela ea kenya letsoho haholo boemong boo.
Ho ea ka liphuputso tse ling, hoo e ka bang karolo ea 75 lekholong ea bakuli ba IBS ba rua molemo lijong tse tlaase tsa FODMAP. Maemong a mangata, matšoao a fokotseha haholo le ntlafatso e hlakileng ea boleng ba bophelo.
Lijo tse fokolang tsa FODMAP le tsona li ka ba molemo bakeng sa mathata a mang a tsamaiso ea lijo (FGID). Hape ho na le bopaki bo bong ba hore ho ka ba molemo ho batho ba nang le mafu a ho ruruha (IBD) a kang Crohn's disease le ulcerative colitis.
Haeba u na le ho se mamelle lijo kapa ho kula, u ka latela lijo tse fokolang tsa FODMAP 'me u bone melemo e latelang;
- Khase e fokolang.
- Ho ruruha ho fokolang.
- Lets'ollo le fokolang.
– Ho fokotsa ho pipitlelana.
- Mahlaba a fokolang ka mpeng.
Lijo li ka boela tsa bontša melemo e mengata ea kelello, kaha mathata ana a tšilo ea lijo a tsejoa hore a baka khatello ea kelello. Matšoenyeho ve ho tepella maikutlo E amahanngoa ka matla le mafu a kelello a kang
Seo U ka se Jang ho Lijo tsa FODMAP
Hopola hore sepheo sa rona ha se ho felisa FODMAP ka botlalo, hobane ho thata haholo. Ho li fokotsa ho nkoa ho lekane ho fokotsa matšoao a tšilo ea lijo.
Joalokaha u ka bona, ho na le mefuta e mengata ea lijo tse phetseng hantle le tse matlafatsang tseo u ka li jang ka lijo tse fokolang tsa FODMAP.
Lethathamo la Lijo tse Phahameng tsa FODMAP
Koro
KoroKe e 'ngoe ea lijo tse nang le bothata ka ho fetisisa tsa FODMAP. Lebaka ke hobane koro e jeoa ka bongata - eseng hobane e le mohloli o matla oa FODMAP.
Ha e le hantle, ha e bapisoa le lijo tse ling tse boletsoeng sehloohong sena, koro e na le tekanyo e tlaase ka ho fetisisa ea FODMAP ka boima ba 'mele.
Ka lebaka lena, lijo tse nang le koro e le motsoako o monyenyane, tse kang li-thickeners le sweeteners, li nkoa e le li-FODMAP tse tlaase.
Mehloli e atileng haholo ea koro e kenyelletsa bohobe, pasta, lijo-thollo tsa hoseng, libisikiti le likuku. Litsela tse sisintsoeng tsa FODMAP tse tlase: raese e sootho, koro, poone, nyalothe, oats, le quinoa.
konofolo
konofoloKe o mong oa mehloli e tsepamisitsoeng haholo ea FODMAP. Ka bomalimabe, ho thata ho thibela konofolo hobane lijana tse ngata, esita le li-sauces, li na le konofolo.
Lijong tse phehiloeng, konofolo e ka 'na ea thathamisoa e le tatso kapa tatso ea tlhaho. Ka hona, boemo bo tlase Lijo tsa FODMAP Haeba u etsa joalo, u lokela ho qoba lintho tsena.
Fructans ke mofuta o ka sehloohong oa FODMAP o fumanoang ka konofolo. Leha ho le joalo, palo ea fructans e itšetlehile ka hore na konofolo e ncha kapa e omisitsoe hobane konofolo e omisitsoeng e na le fructans ka makhetlo a mararo ho feta konofolo e ncha.
Ho sa tsotellehe hore e phahame ho FODMAPs, konofolo e amahanngoa le melemo e mengata ea bophelo bo botle. Ka lebaka lena, ke batho ba nang le maikutlo a FODMAP feela ba lokelang ho qoba konofolo.
Li-swaps tse khothalletsoang tse tlase tsa FODMAP bakeng sa konofolo ke: pepere, fenugreek, ginger, lemon, peo ea mosetareta, safrone le turmeric.
eiee Ke mohloli o mong o tsepamisitsoeng oa fructans. Ho tšoana le konofolo, eiee e boetse e sebelisoa ka tloaelo lijong tse fapa-fapaneng 'me ho thata ho thibela.
Le hoja mefuta e sa tšoaneng ea eiee e na le mefuta e sa tšoaneng ea FODMAP, eiee eohle e nkoa e le mehloli e phahameng ea FODMAP.
Litholoana
Litholoana tsohle li na le fructose. Empa ho thahasellisang ke hore hase litholoana tsohle tse nkoang li phahame ho FODMAPs. Sena ke hobane litholoana tse ling li na le fructose e nyane ho feta tse ling.
Hape, litholoana tse ling li na le tsoekere e ngata, e seng FODMAP tsoekere. Sena ke sa bohlokoa hobane tsoekere e thusa 'mele ho monya fructose.
Litholoana tse phahameng ka fructose le glucose hangata ha li bake matšoao a mala. Hape ke ka lebaka leo litholoana tse nang le fructose e ngata ho feta tsoekere li nkoa e le li-FODMAP tse phahameng.
Leha ho le joalo, esita le litholoana tse tlase tsa FODMAP li ka baka matšoao a mala haeba li jeoa ka bongata. Sena se amana le moroalo o felletseng oa fructose ka maleng.
Ka hona, ho khothalletsoa hore batho ba nang le kutloelo-bohloko ba je e le 'ngoe feela kapa ligrama tse 80 tsa litholoana ka nako. Litholoana tse phahameng ho FODMAP li kenyelletsa: liapole, liapolekose, cherries, lifeiga, mango, li-nectarine, liperekisi, lipere, plums le mahapu.
Meroho e meng e phahame ho FODMAPs. Meroho e na le mefuta e mengata ea FODMAP. Sena se kenyelletsa fructans, galacto-oligosaccharides (GOS), fructose, mannitol le sorbitol.
Hape, meroho e fapaneng e na le mefuta e fetang e le 'ngoe ea FODMAP. Ka mohlala, asparagase E na le fructose, fructose le mannitol.
Meroho ke karolo ea lijo tse phetseng hantle 'me e ke ke ea e-ba bohlale ho li felisa ka ho feletseng. Ho e-na le hoo, fetola meroho e phahameng ea FODMAP ho e tlaase-FODMAP.
Meroho e phahameng ea FODMAP e kenyelletsa: Asparagus, limela tsa Brussels, cauliflower, makhasi a chicory, li-yam, liliki, li-mushroom.
Meroho e tlase ea FODMAP e kenyelletsa: linaoa, lihoete, li-eggplant, kale, tamati, spinach le zucchini.
Li-legume
Li-legumes li na le li-FODMAP tse ngata, tse bakang khase e feteletseng le ho ruruha. FODMAP e fumanoang lijong tsa linaoa e bitsoa galacato-oligosaccharides (GOS).
Likahare tsa GOS tsa legume li angoa ke tsela eo li lokisoang ka eona. Ka mohlala, lentile la makotikoting le na le halofo ea GOS e lekanang le ea lensisi e phehiloeng.
Sena ke hobane GOS ke metsi a qhibilihang; e 'ngoe ea sena e lutla ka ntle ho lensisi ebe e kena mokelikeling. Esita le lentile tse entsoeng ka makotikoting ke mohloli o moholo oa FODMAP, empa likaroloana tse nyenyane (hangata 1/4 senoelo ka ho sebeletsa) li ka kenyelletsoa lijong tse tlaase tsa FODMAP.
Lijo tse nang le li-FODMAP tse phahameng li kenyelletsa: linaoa, lierekisi, lentile, linaoa tsa soya le lierekisi.
sweeteners
Li-sweeteners ke mohloli o patiloeng oa li-FODMAP, kaha ho eketsa monate ho lijo tse tlaase tsa FODMAP ho ka eketsa litaba tsa eona tsa FODMAP ka kakaretso. Sheba lethathamo la metsoako ea lijo tse pakiloeng ho qoba mehloli ena e patehileng.
Li-sweeteners tse phahameng tsa FODMAP li kenyelletsa: lero la Agave, sirapo ea poone e phahameng ea fructose 'me u hlahlobe lileibole bakeng sa mahe a linotši le li-polyols (sorbitol, mannitol, xylitol, kapa isomalt) mareneneng.
Li-sweeteners tse tlase tsa FODMAP: Glucose, sirapo ea 'mapa, sucrose, tsoekere le li-sweeteners tsa maiketsetso tse kang aspartame, saccharin le stevia.
Lijo-thollo tse ling
Lithollo tse ling, tse kang rye, li na le FODMAP e ka bang habeli ho feta koro. Leha ho le joalo, mefuta e meng ea bohobe ba rye, e kang bohobe bo bolila, e ka 'na ea e-ba tlaase ho FODMAPs.
Sena ke hobane mokhoa oa ho hlahisa tomoso o kenyelletsa mokhoa oa ho belisa; nakong ena, li-FODMAP tse ling li robehile hore e be tsoekere e chehang.
Ho boleloa hore mohato ona o fokotsa litaba tsa fructan ka 70%. Sena se ts'ehetsa mohopolo oa hore mekhoa e khethehileng ea ts'ebetso e ka fetola litaba tsa FODMAP tsa lijo.
Lijo tse phahameng tsa FODMAP li kenyelletsa: Amaranth, harese le rye.
lijo-thollo tse fokolang tsa FODMAP; Ke raese e sootho, buckwheat, poone, nyalothe, oats le quinoa.
lebese
Lihlahisoa tsa lebese ke mohloli o ka sehloohong oa lactose, FODMAP. Leha ho le joalo, ha se lihlahisoa tsohle tsa lebese tse nang le lactose.
Ho na le mefuta e mengata ea chisi e thata le e hōlileng tsebong hobane boholo ba lactose ea bona e lahlehile nakong ea ho etsoa ha chisi. Leha ho le joalo, ke habohlokoa ho hopola hore li-cheeses tse ling li na le li-sweeteners tse eketsehileng, tse tla li fetola lijo tse phahameng tsa FODMAP.
Lijo tsa lebese tse phahameng tsa FODMAP li kenyelletsa: Cheese ea Cream, lebese le yogurt.
Lijo tsa lebese tse tlaase tsa FODMAP: Cheddar chisi, tranelate chisi, feta, lebese le se nang lactose le chisi ea Parmesan.
Lino
Lino tse tahang ke mohloli o moholo oa li-FODMAP. Sena ha se feela lino tse entsoeng ka litaba tse phahameng tsa FODMAP. Ha e le hantle, lino tse entsoeng ka metsoako e tlaase ea FODMAP le tsona li ka ba tse phahameng ho FODMAPs.
lero la lamunu ke mohlala. Le hoja lamunu e le tlaase FODMAP, lilamunu tse ngata li sebelisetsoa ho etsa khalase ea lero la lamunu 'me litaba tsa eona tsa FODMAP lia eketseha.
Hape, mefuta e meng ea tee le joala li phahame ho FODMAPs. Lino tse phahameng tsa FODMAP li kenyelletsa: tee ea Chai, tee ea chamomile, metsi a kokonate.
Lino tse tlase tsa FODMAP li kenyelletsa: tee e ntšo, kofi, tee e tala, tee ea koena, metsi le tee e tšoeu.
Na bohle ba lokela ho qoba lijo tse phahameng ho FODMAP?
Ke karolo e nyane feela ea batho e lokelang ho qoba FODMAPs. Ha e le hantle, li-FODMAP li phetse hantle ho batho ba bangata. Li-FODMAP tse ngata li sebetsa joaloka li-prebiotics; sena se khothaletsa kholo ea libaktheria tse phetseng hantle ka maleng.
Leha ho le joalo, batho ba nang le IBS ba amehile haholo ka lijo tse phahameng ho FODMAPs. Ho feta moo, liphuputso tsa saense li bontša hore hoo e ka bang 70% ea batho ba nang le IBS ba na le tlaase Lijo tsa FODMAPE bontšitsoe ho ntlafatsa matšoao ka
Lintlha tse tsoang liphuputsong tse 22 li fana ka maikutlo a hore lijo tsa FODMAP li sebetsa haholo ho laola bohloko ba mpeng le ho ruruha ho bakuli ba IBS.
Ka hoo;
Lijo tse phahameng ho FODMAP ha li mpe. Ha e le hantle, lijo tse ngata tse nang le FODMAP li nkoa li phetse hantle.
Batho ba se nang FODMAP ho se mamelle kapa ho kula lijo tse fokolang tsa FODMAPha ea lokela ho sebetsa. Sena ha se na thuso ho hang ebile se ka ba sa baka kotsi.
Bakeng sa batho ba bang, li-FODMAP ke mohloli o hloekileng oa matla kapa li sebetsa joaloka likhoele tse ling tsa prebiotic tse thusang ho tšehetsa libaktheria tse molemo ka maleng.
Leha ho le joalo, ho batho ba nang le maikutlo a sebele ho FODMAP, ba bohata Li fepa ka mefuta e fapaneng ea libaktheria 'me li baka matšoao a fapaneng. Haeba u na le mathata a tšilo ea lijo, FODMAP e lokela ho ba lethathamong la hau la pele la lipelaelo.
Le hoja lijo tse fokolang tsa FODMAP li sa felise mathata ohle a ho senya lijo, li fana ka melemo e mengata.
Lijo tse phahameng ho FODMAP li jeoa haholo ke batho empa li lokela ho lekanyetsoa ke ba li tsotellang.
Bakeng sa batho bana, lijo tse phahameng tsa FODMAP li lokela ho nkeloa sebaka ke lijo tse tlaase tsa FODMAP tse tsoang sehlopheng se le seng sa lijo.
