Umxholo wenqaku
Iingxaki zokwetyisa zixhaphake kakhulu. Ukutya esikutyayo kukuchaphazela kakhulu ukwetyisa. Esinye sezizathu zesi siphumo yiFODMAP.
Ezi ziicarbohydrates ezincinci ezifumaneka kukutya okuthile, njengengqolowa neembotyi. Izifundo, igesi eneFODMAP, ukudumba, intlungu zesisuibonisa unxulumano olomeleleyo phakathi kweempawu zokwetyisa ezifana norhudo kunye nokuqhinwa.
Ukutya kweFODMAPinokubonelela ngeenzuzo ezingaqhelekanga kubantu abaneengxaki zokugaya ukutya.
Yintoni Ukutya kweFODMAP?
FODMAPs” igwele kungaba Oligo-, Di-, Mono-saccharides kunye Polyols ithetha ". Ezi ziikhabhohayidrethi ezimfutshane abanye abantu abangakwaziyo ukuzityisa.
Bafikelela ekupheleni kwamathumbu apho iibhaktheriya zamathumbu zikhoyo. Iibhaktheriya ze-Gut emva koko zisebenzisa ezi carbohydrates ukuba zifuthe, zivelise igesi ye-hydrogen kwaye ngenxa yoko, ibangela zonke iintlobo zeempawu zokugaya.
IiFODMAP ziphinda zikhuphe ulwelo olwaneleyo emathunjini, olunokubangela isifo sohudo. Ngelixa ingenguye wonke umntu onomdla kwiiFODMAPs, oku i-irritable bowel syndrome Ixhaphake kakhulu kubantu abane
Ukutya kuhlelwe njenge-FODMAP ephezulu ngokusekelwe kumanqanaba achazwe kwangaphambili. Amanqanaba apapashiweyo abonisa ukuba ukutya okuphezulu kwe-FODMAP kuqulethe ngaphezu kwesinye sezi carbohydrates zilandelayo:
Iioligosaccharides: 0.3 grams zefructans okanye igalacto-oligosaccharides (GOS)
Iidisaccharides: 4.0 grams yelactose
Iimonosaccharides: 0.2 grams ngaphezulu kwefructose kuneglucose
iipolyols: 0.3 grams nokuba mannitol okanye sorbitol
Akuyena wonke umntu omele aphephe iiFODMAP. Enyanisweni, iiFODMAP ziluncedo kubantu abaninzi. IiFODMAP eziqhelekileyo zezi:
UFructose
Yiswekile elula efumaneka kwiziqhamo ezininzi kunye nemifuno.
lactose
Yicarbohydrate efumaneka kwiimveliso zobisi.
IiFructans
Ifumaneka kukutya okuninzi, kuquka iinkozo ze gluten ezifana nengqolowa, rye, nerhasi.
iigalatans
Ifumaneka ngobuninzi kwimifuno.
iipolyols
Iziselo ezinxilisayo zeswekile ezifana nexylitol, sorbitol, maltitol kunye nemannitol. Zifumaneka kwezinye iziqhamo kunye nemifuno kwaye zisetyenziswa kakhulu njengezimuncumuncu.
Kwenzeka ntoni xa usitya iFODMAP?
Isitashi, eyona carbohydrate ixhaphakileyo ekutyeni, iqulathe iimolekyuli zeglucose zekhonkco elide. Nangona kunjalo, i-FODMAPs ngokubanzi "i-chain chain" i-carbohydrates. Oku kuthetha ukuba kuphela i-1, i-2 okanye iilekese ezimbalwa ezidityanisiweyo.
Kwabanye abantu, ezi carbohydrates zidlula kuninzi lwamathumbu abo. Nje ukuba zifike kwisiphelo esikude, zisetyenziswa njengamafutha (ezibiliswe) yintsholongwane yamathumbu ekhoyo apho.
Oku akusoloko kuyinto embi, kwaye eneneni sisalathiso sendlela ifayibha enesondlo esondla ngayo iibhaktheriya zamathumbu eziluncedo, ezikhokelela kuzo zonke iintlobo zeenzuzo.
Nangona kunjalo, iibhaktheriya ezincedo zivame ukuvelisa i-methane, ngelixa iibhaktheriya ezondla kwi-FODMAP zivelisa olunye uhlobo lwegesi, i-hydrogen. Xa zivelisa i-hydrogen, igesi, ukuqunjelwa, isisu esibuhlungu, intlungu kunye ukuqhina inokwenzeka.
Uninzi lwezi mpawu zinokubangela ukuba isisu sidumbe, nto leyo enokwenza ukuba isisu sibonakale sikhulu.
I-FODMAP 'iphinde "isebenze nge-osmotically," oku kuthetha ukuba idonsa amanzi emathunjini. urhudo zinokubangela.
Izibonelelo zeFODMAP Diet
ukutya okuphantsi kweFODMAP Ikakhulu isetyenziswe kwizigulane ezine-irritable bowel syndrome (IBS) kwaye iziphumo zayo ziye zafundwa kwezi zigulana. Esi sisifo esixhaphakileyo sokwetyisa esiquka iimpawu ezifana nerhasi, ukuqunjelwa, ukuqaqanjelwa sisisu, urhudo kunye nokuqhinwa.
I-IBS ayinaso isizathu esicacileyo esichongiweyo, kodwa iyaziwa ukuba oko abantu bakutyayo kunokuba nefuthe elibalulekileyo. uxinzelelo, inokuba negalelo elikhulu kwimeko.
Ngokutsho kwezinye izifundo, malunga ne-75% yezigulane ze-IBS zizuza kwi-low-FODMAP yokutya. Kwiimeko ezininzi, ukunciphisa okuphawulweyo kwiimpawu kunye nokuphuculwa okuphawulekayo kumgangatho wobomi kubonakala.
Ukutya okuphantsi kwe-FODMAP kunokuba luncedo nakwezinye izifo zenkqubo yokugaya (FGID). Kukho ubungqina bokuba kunokuba luncedo kubantu abanezifo zesibindi ezivuthayo (IBD), ezifana nesifo sikaCrohn kunye ne-ulcerative colitis.
Ukuba unokunganyamezeli kokutya okanye ukwaliwa, unokulandela ukutya okuphantsi kwe-FODMAP kwaye ubone ezi zibonelelo zilandelayo;
- Irhasi encinci.
- Ukuqunjelwa kancinci.
- Urhudo oluncinci.
– Ukuqhinwa kancinci.
- Iintlungu ezincinci zesisu.
Ukutya kunokubonisa iintlobo ngeentlobo zeenzuzo zengqondo, njengoko ezi ziphazamiso zokugaya ziyaziwa ngokubangela uxinzelelo. Ukuxhalaba ve ukudakumba Inxulunyaniswa kakhulu nokuphazamiseka kwengqondo njenge
Yintoni omele uyitye kwi-FODMAP yokutya
Khumbula ukuba injongo yethu ayikokuphelisa ngokupheleleyo iiFODMAP, kuba kunzima kakhulu. Ukunciphisa kuthathwa njengokwaneleyo ukunciphisa iimpawu zokugaya.
Ukutya okulandelayo ukutya okuphantsi kweFODMAPIkulungele ukutyiwa:
Et
Intlanzi kunye namaqanda, kodwa ngaphandle kokongeza izithako eziphezulu ze-FODMAP ezifana nengqolowa okanye isiraphu ephezulu ye-fructose
Zonke ioli
Uninzi lwemifuno kunye neziqholo
Amandongomane kunye nembewu
Iialmond, i-cashews, i-peanuts, i-pine nuts, i-sesame (ngaphandle kweepistachios, eziphezulu kwi-FODMAPs).
Iziqhamo
I-Banana, i-blueberry, i-grapefruit, iidiliya, i-kiwi, i-lemon, i-tangerine, i-melon (ngaphandle kwe-watermelon), i-orange, i-raspberry, i-strawberry, i-olive.
Ziswiti
I-Maple isiraphu, i-molasses, i-stevia kunye ne-sweeteners eyenziwe.
Iimveliso zederi
Iimveliso zobisi ezingena-lactose kunye neeshizi ezinzima.
Imifuno
Iipepile, iminqathe, isilimo esidliwayo esinamagatsha anamanzi, iikomkomere, i-eggplant, ijinja, iimbotyi eziluhlaza, ikhaphetshu, i-lettuce, iitapile, iradishes, isipinatshi, itswele (eluhlaza kuphela), izucchini, ibhatata, iitumato, itheniphu, izucchini.
cereals
Umbona, i-oats, irayisi, iquinoa, amazimba.
Iziselo
Amanzi, ikofu, iti njl.
Njengoko ubona, kukho iintlobo ezininzi zokutya okunempilo kunye nokutya okunomsoco onokukutya kwi-FODMAP ephantsi yokutya.
Uluhlu lwe-High-FODMAP yokutya
Ingqolowa
IngqolowaYenye yezona zinto ziyingxaki zokutya zeFODMAP. Oku kungenxa yokuba ingqolowa ityiwa kakhulu - hayi kuba ingumthombo ogxininisiweyo weFODMAP.
Enyanisweni, xa kuthelekiswa nokunye ukutya okukhankanywe kweli nqaku, ingqolowa iqulethe enye yexabiso eliphantsi le-FODMAP ngesisindo.
Ngenxa yesi sizathu, ukutya okuqulethe ingqolowa njengesithako esincinci, njengama-thickeners kunye ne-sweeteners, zibhekwa njenge-FODMAP ephantsi.
Eyona mithombo ixhaphakileyo yengqolowa ibandakanya isonka, ipasta, iicereals zakusasa, iibhiskithi kunye neepastries. Ukutshintshwa kwe-FODMAP ephantsi ecetyiswayo: irayisi emdaka, ingqolowa, umbona, i-millet, oats, kunye nequinoa.
igalikhi
igalikhiNgomnye weyona mithombo igxininisiweyo yeeFODMAPs. Ngelishwa, igalikhi kunzima ukuyithintela kuba izitya ezininzi, kunye neesosi, zinegalikhi.
Ekutyeni okucutshungulweyo, ikonofile ingabhalwa njengencasa okanye incasa yendalo. Ngoko ke, isantya esincinci Ukutya kweFODMAP Ukuba wenza njalo, kufuneka uhlale kude nezi zinto.
I-Fructans luhlobo oluphambili lweFODMAP efumaneka kwigalikhi. Nangona kunjalo, inani le-fructans lixhomekeke ekubeni igalikhi isitsha okanye yomisiwe ngenxa yokuba igalikhi eyomileyo iqulethe i-fructans ephindwe kathathu kune-garlic entsha.
Nangona iphezulu kwi-FODMAP, igalikhi idibene neenzuzo ezininzi zempilo. Ngenxa yesi sizathu, kuphela abantu abathintekayo be-FODMAP kufuneka baphephe igalikhi.
Utshintshiselwano oluphantsi lwe-FODMAP olucetyiswayo lwegalikhi zezi: ipepile, i-fenugreek, ijinja, ilamuni, ukhozo lwemostade, isafron, kunye neturmeric.
anyanisi
anyanisi Ngomnye umthombo ogxininisiweyo wefructans. Ngokufana negalikhi, i-anyanisi nayo isetyenziswa ngokuqhelekileyo kwiindidi ezahlukahlukeneyo zokutya kwaye kunzima ukukhawulela.
Nangona iintlobo ezahlukeneyo ze-anyanisi ziqulethe ixabiso elihlukeneyo le-FODMAP, zonke ii-anyanisi zibhekwa njengemithombo ephezulu ye-FODMAP.
Iziqhamo
Zonke iziqhamo zinefructose. Kodwa okuthakazelisayo, ayizizo zonke iziqhamo ezibhekwa njengephezulu kwiFODMAPs. Oku kungenxa yokuba ezinye iziqhamo zinefructose encinci kunezinye.
Kwakhona, ezinye iziqhamo ziqulethe izixa eziphezulu zeglucose, iswekile engeyiyo iFODMAP. Oku kubalulekile kuba iswekile inceda umzimba ukuba ufunxe ifructose.
Iziqhamo eziphezulu kwi-fructose kunye ne-glucose azibangeli iimpawu zamathumbu. Kwakhona kutheni iziqhamo ezine-fructose ngaphezu kwe-glucose zibhekwa njenge-FODMAP ephezulu.
Nangona kunjalo, isiqhamo esiphantsi se-FODMAP sinokubangela iimpawu zamathumbu ukuba zidliwe ngobuninzi. Oku kuhambelana nomthwalo opheleleyo wefructose emathunjini.
Ngoko ke kucetyiswa ukuba abantu abanovelwano badle kuphela i-service enye okanye i-80 grams yeziqhamo ngexesha. Iziqhamo eziphezulu kwiFODMAP ziquka: iiapile, iiapilkosi, iicheri, amakhiwane, iimango, iinectarines, iipesika, iipereyi, iiplums kunye nevatala.
Phakathi kweziqhamo eziphantsi-FODMAP; ibhanana, iblueberry, kiwi, tangerine, orenji, ipapaya, ipayinapile kunye nequnube.
Imifuno
Eminye imifuno iphezulu kwiFODMAPs. Imifuno iqulethe iindidi ezininzi zeFODMAP. Oku kubandakanya i-fructans, i-galacto-oligosaccharides (i-GOS), i-fructose, i-mannitol kunye ne-sorbitol.
Kwakhona, imifuno eyahlukeneyo iqulethe ngaphezu kolunye uhlobo lweFODMAP. Umzekelo, i-asparagus Iqulethe fructans, fructose kunye mannitol.
Imifuno iyinxalenye yokutya okunempilo kwaye akuyi kuba bubulumko ukuyisusa ngokupheleleyo. Endaweni yoko, tshintsha imifuno ephezulu ye-FODMAP ukuya kwi-FODMAP ephantsi.
Imifuno ephezulu ye-FODMAP ibandakanya: I-Asparagus, i-Brussels sprouts, i-cauliflower, amaqabunga e-chicory, i-yam, i-leeks, amakhowa.
Imifuno ephantsi kwe-FODMAP ibandakanya: Iimbotyi, iminqathe, isitshalo seqanda, i-kale, iitumato, isipinatshi, kunye nezucchini.
Iimbotyi
Iimbotyi ziphezulu ngokuyinxenye kwiiFODMAP, ezibangela igesi egqithisileyo kunye nokudumba. I-FODMAP efumaneka kwiimbotyi ibizwa ngokuba yi-galacato-oligosaccharides (GOS).
Umxholo we-GOS wemifuno uchatshazelwa yindlela ezilungiswa ngayo. Umzekelo, iilentile ezinkonkxiweyo zinesiqingatha se-GOS njengeeyile ezibilisiweyo.
Oku kungenxa yokuba i-GOS iyanyibilika emanzini; okunye koku kuvuza kwiilentile kwaye kulwelo. Nokuba iilentile ezisemathinini zingumthombo obalulekileyo we-FODMAP, kodwa iinxalenye ezincinci (ngokuqhelekileyo i-1/4 indebe ngokukhonza) zingabandakanywa kwi-low-FODMAP yokutya.
Iimbotyi eziphezulu zeFODMAP ziquka: iimbotyi, iiertyisi, iilentile, iimbotyi zesoya, kunye neeertyisi.
Ziswiti
I-Sweeteners ngumthombo ofihliweyo we-FODMAP, njengoko ukongeza i-sweetener kwi-low-FODMAP yokutya kunokunyusa umxholo wayo jikelele we-FODMAP. Jonga uluhlu lwezithako ekutyeni okupakishweyo ukunqanda le mithombo ifihlakeleyo.
Izimuncumuncu eziphezulu zeFODMAP ziquka: incindi yeAgave, isiraphu yengqolowa ephezulu ye-fructose kwaye ujonge iileyibhile zobusi kunye ne-polyols (i-sorbitol, i-mannitol, i-xylitol, okanye i-isomalt) yongezwa kwiintsini.
I-low-FODMAP sweeteners: iGlucose, isiraphu yemaple, i-sucrose, iswekile, kunye nezimuncumuncu ezenziweyo ezifana ne-aspartame, i-saccharin, kunye ne-Stevia.
Ezinye iiCereals
Ezinye iinkozo, ezifana ne-rye, ziqulethe i-FODMAP ephindwe kabini njengengqolowa. Nangona kunjalo, ezinye iintlobo zesonka se-rye, ezifana nesonka esimuncu, zinokuba ziphantsi kwi-FODMAP.
Oku kungenxa yokuba inkqubo yokuvelisa igwele ibandakanya inkqubo yokubilisa; ngeli xesha, ezinye zeFODMAP ziqhekeka zibe ziswekile ezigaywayo.
Kuxelwa ukuba eli nyathelo linciphisa umxholo we-fructan nge-70%. Oku kuxhasa ingcamango yokuba iindlela ezikhethekileyo zokucubungula zinokutshintsha umxholo we-FODMAP wokutya.
Iinkozo eziphezulu ze-FODMAP ziquka: i-Amaranth, ibhali, kunye ne-rye.
iicereals eziphantsi zeFODMAP; Yirayisi emdaka, i-buckwheat, umbona, i-millet, i-oats kunye nequinoa.
ubisi
Iimveliso zobisi ngowona mthombo we-lactose, iFODMAP. Nangona kunjalo, ayizizo zonke iimveliso zobisi ezinelactose.
Kukho iintlobo ezininzi zeeshizi ezinzima kwaye ezivuthiweyo kuba ininzi yelactose yabo ilahleka ngexesha lenkqubo yokwenza ushizi. Nangona kunjalo, kubalulekile ukukhumbula ukuba ezinye iitshizi ziqulethe i-sweeteners ezongeziweyo, eziza kuzijika zibe kukutya okuphezulu kwe-FODMAP.
Ukutya kobisi okuphezulu kwe-FODMAP kubandakanya: itshizi yeCream, ubisi, kunye neyogathi.
Ukutya okuphantsi kwe-FODMAP yobisi: i-Cheddar cheese, i-cream cheese, i-feta, ubisi olungenayo i-lactose, kunye noshizi we-Parmesan.
Iziselo
Iziselo zingumthombo omkhulu weFODMAPs. Oku akuphelelanga kwiziselo ezenziwe ngeziqulatho eziphezulu zeFODMAP. Enyanisweni, iziphuzo ezenziwe kwizithako eziphantsi ze-FODMAP zinokuba ziphezulu kwiiFODMAP.
isiselo se-orenji ngumzekelo. Ngelixa iorenji iphantsi kweFODMAP, iiorenji ezininzi zisetyenziselwa ukwenza iglasi yejusi yeorenji kwaye umxholo wayo weFODMAP wanda.
Kwakhona, ezinye iintlobo zeti kunye notywala ziphezulu kwiFODMAPs. Iziselo eziphezulu ze-FODMAP ziquka: i-Chai tea, i-chamomile tea, amanzi e-coconut.
Iziselo eziphantsi ze-FODMAP ziquka: iti emnyama, ikofu, i-green tea, i-mint tea, amanzi kunye neti emhlophe.
Ngaba wonke umntu kufuneka aphephe ukutya okuphezulu kwiFODMAP?
Kuphela i-subset encinci yabantu kufuneka iphephe iiFODMAPs. Enyanisweni, iiFODMAP ziphilile kubantu abaninzi. IiFODMAP ezininzi zisebenza njenge-prebiotics; oku kukhuthaza ukukhula kweebhaktheriya eziphilileyo emathunjini.
Nangona kunjalo, abantu abane-IBS banomdla kakhulu kukutya okuphezulu kwi-FODMAPs. Ngaphezu koko, uphando lwezenzululwazi lubonisa ukuba malunga ne-70% yabantu abane-IBS baphantsi Ukutya kweFODMAPKuye kwaboniswa ukuphucula iimpawu kunye
Idatha evela kwizifundo ze-22 ibonisa ukuba ukutya kwe-FODMAP kuphumelela kakhulu ekulawuleni iintlungu zesisu kunye nokuqunjelwa kwizigulane ze-IBS.
Ngenxa yoko;
Ukutya okuphezulu kwiFODMAP akubi. Enyanisweni, ezininzi zokutya ezine-FODMAP zibhekwa njengezempilo kakhulu.
Abantu abangenazo i-FODMAP yokunganyamezeli okanye i-allergies ukutya okuphantsi kweFODMAPakufanelekanga isicelo. Oku akunanjongo kwaphela kwaye kunokuba yingozi.
Kwabanye abantu, ii-FODMAP zingumthombo ococekileyo wamandla okanye zenze njengamanye ama-prebiotic fibers anceda ukuxhasa ibhaktheriya enenzuzo emathunjini.
Nangona kunjalo, kubantu abanomdla ngokwenene kwi-FODMAP, amanga Zondla kwiintlobo ezahlukeneyo zebhaktheriya kwaye zibangela iimpawu ezahlukeneyo. Ukuba unemiba yokwetyisa, iiFODMAP kufuneka zibe kuluhlu lwakho lokuqala lomrhanelwa.
Nangona ukutya okuphantsi kwe-FODMAP akuphelisi zonke iingxaki zokugaya, kunika izibonelelo ezibalulekileyo.
Ukutya okuphezulu kwi-FODMAP kusetyenziswe ngokubanzi ngabantu kodwa kufuneka kuncitshiswe ngabo banovelwano kubo.
Kwaba bantu, ukutya okuphezulu kwe-FODMAP kufuneka kutshintshwe ukutya okuphantsi kwe-FODMAP ukusuka kwiqela lokutya elifanayo.
Amanqaku ekufanele uwafunde
