Okuqukethwe kwe-athikili
Izinkinga zokugaya ukudla zivame kakhulu. Ukudla esikudlayo kuthinta kakhulu ukugaya. Enye yezimbangela zalo mphumela yi-FODMAP.
Lawa ama-carbohydrate amancane atholakala ekudleni okuthile, okunjengokolweni nobhontshisi. Izifundo, igesi ene-FODMAP, ukuvuvukala, ubuhlungu besisuibonisa ukuhlobana okuqinile phakathi kwezimpawu zokugaya ukudla ezifana nesifo sohudo nokuqunjelwa.
Ukudla kwe-FODMAPinganikeza izinzuzo ezingavamile kubantu abanezinkinga zokugaya ukudla.
Kuyini Ukudla Kwe-FODMAP?
Ama-FODMAP” sibilile kungaba I-Oligo-, i-Di-, i-Mono-saccharides ne-Polyols kusho ukuthi ". Lawa ama-carbohydrate afushane abanye abantu abangakwazi ukuwagaya.
Afinyelela ekupheleni kwamathumbu lapho amagciwane e-gut atholakala khona. Amagciwane e-gut abe esesebenzisa lawa ma-carbohydrate ukuze abe uphethiloli, akhiqize igesi ye-hydrogen futhi ngenxa yalokho, abangele zonke izinhlobo zezimpawu zokugaya.
Ama-FODMAP aphinde adonse uketshezi olwanele emathunjini, okungabangela isifo sohudo. Nakuba kungeyena wonke umuntu ozwelayo kuma-FODMAP, lokhu kunjalo i-irritable bowel syndrome Kuvame kakhulu kubantu abane
Ukudla kuhlukaniswa njenge-FODMAP ephezulu ngokusekelwe kumazinga achazwe ngaphambilini. Amazinga ashicilelwe abonisa ukuthi ukudla okuphezulu kwe-FODMAP kuqukethe ngaphezu kweyodwa yama-carbohydrate alandelayo:
Ama-oligosaccharides: 0.3 amagremu we-fructans noma i-galacto-oligosaccharides (i-GOS)
Ama-Disaccharides: 4.0 amagremu we-lactose
Ama-Monosaccharides: 0.2 amagremu ngaphezulu kwe-fructose kune-glucose
ama-polyols: 0.3 amagremu we-mannitol noma i-sorbitol
Akuwona wonke umuntu odinga ukugwema ama-FODMAP. Eqinisweni, ama-FODMAP anenzuzo kubantu abaningi. Ama-FODMAP ajwayelekile yilawa:
UFructose
Iwushukela olula otholakala ezithelweni eziningi nemifino.
lactose
Kuyi-carbohydrate etholakala emikhiqizweni yobisi.
Ama-Fructans
Itholakala ekudleni okuningi, okuhlanganisa okusanhlamvu kwe-gluten okunjengokolweni, i-rye, nebhali.
amagalatani
Itholakala ngobuningi ku-legumes.
ama-polyols
Iziphuzo ezidakayo ezifana ne-xylitol, i-sorbitol, i-maltitol ne-mannitol. Atholakala kwezinye izithelo nemifino futhi asetshenziswa kakhulu njengama-sweeteners.
Kwenzekani Uma Udla I-FODMAP?
Isitashi, i-carbohydrate evame kakhulu ekudleni, siqukethe ama-molecule e-glucose ewuchungechunge olude. Kodwa-ke, ama-FODMAP ngokuvamile "ama-short chain" ama-carbohydrate. Lokhu kusho ukuthi 1, 2 noma amaswidi ambalwa kuphela axhunywe ndawonye.
Kwabanye abantu, lawa ma-carbohydrate adlula emathunjini abo amaningi. Uma sezifike ekugcineni, zisetshenziswa njengama-bacterium amathumbu akhona lapho.
Lokhu ngokuvamile akuyona into embi, futhi empeleni kuyinkomba yokuthi i-fiber enomsoco idla kanjani amagciwane atholakala emathunjini, okuholela kuzo zonke izinhlobo zezinzuzo.
Nokho, amabhaktheriya anenzuzo athambekele ekukhiqizeni i-methane, kuyilapho amagciwane adla ama-FODMAP akhiqiza olunye uhlobo lwegesi, i-hydrogen. Lapho zikhiqiza i-hydrogen, igesi, ukuqunjelwa, amajaqamba esiswini, ubuhlungu kanye ukuqunjelwa kungenzeka.
Eziningi zalezi zimpawu zingabangela ukuthi ithumbu livuvuke, okungenza isisu sibonakale sisikhudlwana.
I-FODMAP' nayo "isebenza nge-osmotically," okusho ukuthi idonsa amanzi emathunjini. isifo sohudo zingadala.
Izinzuzo Zokudla kwe-FODMAP
ukudla okuphansi kwe-FODMAP Isetshenziswe kakhulu ezigulini ezine-irritable bowel syndrome (IBS) futhi imiphumela yayo iye yacwaningwa kulezi ziguli. Lesi yisifo esijwayelekile sokugaya ukudla esihlanganisa izimpawu ezifana negesi, ukuqunjelwa, amajaqamba esiswini, isifo sohudo nokuqunjelwa.
I-IBS ayinayo imbangela ethile ehlonziwe, kodwa kuyaziwa ukuthi lokho abantu abakudlayo kungaba nomthelela omkhulu. Ukucindezeleka, futhi kungaba negalelo elikhulu kulesi simo.
Ngokwezinye izifundo, cishe amaphesenti angu-75 eziguli ze-IBS zizuza ekudleni okuphansi kwe-FODMAP. Ezimweni eziningi, ukuncipha okuphawulekayo kwezimpawu kanye nokuthuthukiswa okuphawulekayo kwezinga lempilo kubonakala.
Ukudla okuphansi kwe-FODMAP kungase futhi kube nenzuzo kwezinye izifo zesistimu yokugaya (FGID). Kukhona nobunye ubufakazi bokuthi kungase kube yinzuzo kubantu abanezifo zamathumbu ezivuthayo (IBD), njenge-Crohn's disease nesifo sofuba esiswini.
Uma unokungabekezelelani kokudla noma ukungezwani komzimba, ungalandela ukudla okuphansi kwe-FODMAP futhi ubone izinzuzo ezilandelayo;
- Igesi encane.
- Ukuqunjelwa okuncane.
- Uhudo oluncane.
– Ukuqunjelwa kancane.
- Ubuhlungu obuncane besisu.
Ukudla kungase futhi kubonise izinzuzo ezihlukahlukene ezingokwengqondo, njengoba lezi zinkinga zokugaya ukudla zaziwa ngokubangela ukucindezeleka. Ukukhathazeka ve ukucindezeleka Kuxhumene kakhulu nokuphazamiseka kwengqondo okufana nalokhu
Okufanele Udle Ekudleni kwe-FODMAP
Khumbula ukuthi umgomo wethu awukona ukususa ngokuphelele ama-FODMAP, ngoba kunzima kakhulu. Ukunciphisa kubhekwa njengokwanele ukunciphisa izimpawu zokugaya.
Ukudla okulandelayo ukudla okuphansi kwe-FODMAPIlungele ukudliwa lapha:
Et
Izinhlanzi namaqanda, kodwa ngaphandle kwezithako eziphezulu ze-FODMAP ezinjengokolweni noma isiraphu yommbila ephezulu ye-fructose
Wonke amafutha
Iningi lamakhambi nezinongo
Amantongomane kanye nembewu
Ama-alimondi, ama-cashews, amantongomane, amantongomane kaphayini, isesame (ngaphandle kwama-pistachios, aphezulu kuma-FODMAP).
Izithelo
Ubhanana, i-blueberry, i-grapefruit, amagilebhisi, i-kiwi, i-lemon, i-tangerine, i-melon (ngaphandle kwekhabe), i-orange, okusajingijolo, i-strawberry, i-olive.
okokunandisa
Isiraphu ye-maple, i-molasses, i-stevia nama-sweeteners okwenziwa.
Imikhiqizo yobisi
Imikhiqizo yobisi engena-lactose noshizi oqinile.
imifino
Upelepele, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, isitshalo seqanda, ujinja, ubhontshisi oluhlaza, iklabishi, ulethisi, amazambane, isithombo, isipinashi, u-anyanisi (oluhlaza kuphela), i-zucchini, ubhatata, utamatisi, uthiniphu, i-zucchini.
okusanhlamvu
Ummbila, i-oats, ilayisi, i-quinoa, amabele.
iziphuzo
Amanzi, ikhofi, itiye njll.
Njengoba ubona, kunezinhlobonhlobo zokudla okunempilo nokunomsoco ongakudla ekudleni okuphansi kwe-FODMAP.
Uhlu Lokudla Okuphezulu Kwe-FODMAP
Ukolweni
UkolweniKungenye yezinkinga zokudla ze-FODMAP eziyinkinga kakhulu. Lokhu kungenxa yokuthi ukolweni udliwa ngobuningi - hhayi ngoba ungumthombo ogxilile wama-FODMAP.
Eqinisweni, uma kuqhathaniswa nokunye ukudla okukhulunywe ngakho kulesi sihloko, ukolweni uqukethe inani eliphansi kakhulu le-FODMAP ngesisindo.
Ngenxa yalesi sizathu, ukudla okuqukethe ukolweni njengesithako esincane, njengama-thickeners nama-sweeteners, kubhekwa njengama-FODMAP aphansi.
Imithombo evame kakhulu kakolweni ihlanganisa isinkwa, ipasta, okusanhlamvu kwasekuseni, amabhisikidi namakhekhe. Ukushintshashintsha okuphakamisiwe kwe-FODMAP ephansi: Irayisi elinsundu, ukolweni, ummbila, i-millet, i-oats, ne-quinoa.
garlic
garlicIngenye yemithombo egxile kakhulu yama-FODMAP. Ngeshwa, u-garlic kunzima ukukhawulela ngoba izitsha eziningi, ngisho namasoso, aqukethe u-garlic.
Ekudleni okugayiwe, u-garlic angase afakwe ohlwini njenge-flavour noma ukunambitheka kwemvelo. Ngakho-ke, i-low tight Ukudla kwe-FODMAP Uma wenza kanjalo, kufanele uqhelelane nalezi zinto.
Ama-Fructans awuhlobo oluyinhloko lwe-FODMAP etholakala kugalikhi. Kodwa-ke, inani lama-fructans lincike ekutheni i-garlic isha noma yomisiwe ngoba ugarliki omisiwe uqukethe ama-fructans aphindwe kathathu kunogalikhi omusha.
Naphezu kokuba phezulu kuma-FODMAP, i-garlic ihlotshaniswa nezinzuzo eziningi zezempilo. Ngenxa yalesi sizathu, abantu abazwela i-FODMAP kuphela okufanele bagweme ugarliki.
Ukushintshanisa okuphansi kwe-FODMAP okunconyiwe kukagalikhi yilawa: upelepele, i-fenugreek, ujinja, ulamula, uhlamvu lwesinaphi, isafroni, ne-turmeric.
anyanisi
anyanisi Kungomunye umthombo ogxilile wama-fructans. Ngokufanayo negalikhi, u-anyanisi nawo uvame ukusetshenziswa ezitsheni ezihlukahlukene futhi kunzima ukukhawulela.
Nakuba izinhlobo ezahlukene zika-anyanisi ziqukethe amanani ahlukene we-FODMAP, wonke u-anyanisi abhekwa njengemithombo ephezulu ye-FODMAP.
Izithelo
Zonke izithelo ziqukethe i-fructose. Kodwa ngokuthakazelisayo, akuzona zonke izithelo ezibhekwa njengeziphakeme kuma-FODMAP. Lokhu kungenxa yokuthi ezinye izithelo zine-fructose encane kunezinye.
Futhi, ezinye izithelo ziqukethe inani eliphezulu le-glucose, ushukela ongewona we-FODMAP. Lokhu kubalulekile ngoba i-glucose isiza umzimba ukumunca i-fructose.
Izithelo eziphakeme kukho kokubili i-fructose ne-glucose azibangeli izimpawu zamathumbu. Yingakho izithelo ezine-fructose eningi kune-glucose zibhekwa njenge-high-FODMAPs.
Kodwa-ke, ngisho nezithelo eziphansi ze-FODMAP zingabangela izimpawu zamathumbu uma zidliwe ngobuningi. Lokhu kuhlobene nomthwalo ophelele we-fructose emathunjini.
Ngakho-ke kunconywa ukuthi abantu abazwelayo badle ukudla okukodwa kuphela noma amagremu angu-80 esithelo ngesikhathi. Izithelo eziphezulu kuma-FODMAP zihlanganisa: ama-apula, amabhilikosi, ama-cherry, amakhiwane, umango, ama-nectarine, amapentshisi, amapheya, ama-plums kanye nekhabe.
Phakathi kwezithelo eziphansi ze-FODMAP; ubhanana, amajikijolo, i-kiwi, i-tangerine, iwolintshi, ipapaya, uphayinaphu nesitrobheli.
imifino
Eminye imifino iphezulu kuma-FODMAP. Imifino iqukethe izinhlobonhlobo eziningi ze-FODMAP. Lokhu kuhlanganisa i-fructans, i-galacto-oligosaccharides (i-GOS), i-fructose, i-mannitol ne-sorbitol.
Futhi, imifino ehlukahlukene iqukethe izinhlobo ezingaphezu kweyodwa ze-FODMAP. Ngokwesibonelo, i-asparagus Iqukethe fructans, fructose kanye mannitol.
Imifino iyingxenye yokudla okunempilo futhi ngeke kube ukuhlakanipha ukuyiqeda ngokuphelele. Esikhundleni salokho, shintsha imifino ye-FODMAP ephezulu iye ephansi ye-FODMAP.
Imifino ephezulu ye-FODMAP ihlanganisa: I-asparagus, amahlumela aseBrussels, ukholifulawa, amaqabunga e-chicory, ama-yam, ama-leeks, amakhowe.
Imifino ephansi ye-FODMAP ihlanganisa: Ubhontshisi, izaqathe, isitshalo seqanda, i-kale, utamatisi, isipinashi, ne-zucchini.
ugaye
I-legumes iphakeme ngokwengxenye kuma-FODMAP, okubangela igesi eningi kanye nokuqunjelwa. I-FODMAP etholakala ku-legume ibizwa ngokuthi i-galacato-oligosaccharides (GOS).
Okuqukethwe kwe-GOS yemifino kuthinteka ngendlela ezilungiswa ngayo. Isibonelo, ama-lentile asemathinini aqukethe i-GOS eyingxenye yamalenti abilisiwe.
Lokhu kungenxa yokuthi i-GOS iyancibilika emanzini; okunye kwalokhu kuvuza ku- lentili futhi kungene oketshezini. Ngisho nama-lentile asemathinini angumthombo obalulekile we-FODMAP, kodwa izingxenye ezincane (ngokuvamile 1/4 indebe ngokukhonza) zingafakwa ekudleni okuphansi kwe-FODMAP.
I-High-FODMAP legumes ihlanganisa: Ubhontshisi, uphizi, udali, ubhontshisi wesoya, nophizi.
okokunandisa
Ama-sweeteners angumthombo ofihliwe wama-FODMAP, njengoba ukwengeza i-sweetener ekudleni okuphansi kwe-FODMAP kungakhuphula okuqukethwe kwakho konke kwe-FODMAP. Hlola uhlu lwesithako ekudleni okupakishiwe ukuze ugweme le mithombo efihliwe.
Ama-sweeteners aphezulu e-FODMAP afaka: umpe we-agave, high fructose corn isiraphu futhi uhlole amalebula oju kanye nama-polyol engeziwe (i-sorbitol, i-mannitol, i-xylitol, noma i-isomalt) ezinsini.
Amaswidi e-Low-FODMAP: I-glucose, isiraphu ye-maple, i-sucrose, ushukela, nama-sweeteners okwenziwa njenge-aspartame, i-saccharin, ne-Stevia.
Okunye Okusanhlamvu
Okunye okusanhlamvu, okufana ne-rye, kuqukethe cishe ama-FODMAP aphindwe kabili kunokolweni. Kodwa-ke, ezinye izinhlobo zesinkwa se-rye, njengesinkwa se-sourdough, zingase zibe phansi kuma-FODMAP.
Lokhu kungenxa yokuthi inqubo yokukhiqiza imvubelo ihilela inqubo yokuvutshelwa; phakathi nalesi sikhathi, amanye amaFODMAP adilizwe abe ushukela ogayekayo.
Kuthiwa lesi sinyathelo sehlisa okuqukethwe kwe-fructan ngo-70%. Lokhu kusekela umbono wokuthi izindlela ezikhethekile zokucubungula zingashintsha okuqukethwe kwe-FODMAP kokudla.
Izinhlamvu eziphezulu ze-FODMAP zihlanganisa: i-Amaranth, ibhali, ne-rye.
okusanhlamvu okuphansi kwe-FODMAP; Irayisi elinsundu, i-buckwheat, ummbila, i-millet, i-oats kanye ne-quinoa.
ubisi
Imikhiqizo yobisi ingumthombo oyinhloko we-lactose, i-FODMAP. Kodwa-ke, akuyona yonke imikhiqizo yobisi equkethe i-lactose.
Kunezinhlobo eziningi zikashizi oqinile futhi ovuthiwe ngoba iningi le-lactose yabo liyalahleka ngesikhathi sokwenza ushizi. Kodwa-ke, kubalulekile ukukhumbula ukuthi amanye ama-cheeses aqukethe ama-sweeteners angeziwe, azowaguqula abe ukudla okuphezulu kwe-FODMAP.
Ukudla kobisi okuphezulu kwe-FODMAP kuhlanganisa: Ushizi we-Cream, ubisi, neyogathi.
Ukudla okuphansi kwe-FODMAP yobisi: ushizi we-Cheddar, ushizi ukhilimu, i-feta, ubisi olungenayo i-lactose, noshizi we-Parmesan.
iziphuzo
Iziphuzo ziwumthombo omkhulu wama-FODMAP. Lokhu akufani neziphuzo ezenziwe ngokuqukethwe okuphezulu kwe-FODMAP. Eqinisweni, iziphuzo ezenziwe ngezithako eziphansi ze-FODMAP zingabuye zibe phezulu kuma-FODMAP.
ijusi yewolintshi yisibonelo. Nakuba i-orange ine-FODMAP ephansi, amawolintshi amaningi asetshenziselwa ukwenza ingilazi yejusi yawolintshi futhi okuqukethwe kwayo kwe-FODMAP kuyanda.
Futhi, ezinye izinhlobo zetiye notshwala ziphezulu kuma-FODMAP. Iziphuzo eziphezulu ze-FODMAP zifaka: itiye le-chai, itiye le-chamomile, amanzi kakhukhunathi.
Iziphuzo eziphansi ze-FODMAP zifaka: itiye elimnyama, ikhofi, itiye eliluhlaza, itiye le-mint, amanzi, netiye elimhlophe.
Ingabe wonke umuntu kufanele agweme ukudla okuphezulu kuma-FODMAP?
Iqoqo elincane kuphela labantu okufanele ligweme ama-FODMAP. Eqinisweni, ama-FODMAP anempilo kubantu abaningi. Ama-FODMAP amaningi asebenza njengama-prebiotics; lokhu kukhuthaza ukukhula kwamagciwane anempilo emathunjini.
Kodwa-ke, abantu abane-IBS bazwela ikakhulukazi ekudleni okuphezulu kuma-FODMAP. Ngaphezu kwalokho, ucwaningo lwesayensi lubonisa ukuthi cishe amaphesenti angu-70 abantu abane-IBS baphansi Ukudla kwe-FODMAPKuye kwaboniswa ukuthuthukisa izimpawu nge
Idatha evela ezifundweni ezingu-22 iphakamisa ukuthi ukudla kwe-FODMAP kuphumelela kakhulu ekulawuleni ubuhlungu besisu nokuqunjelwa ezigulini ze-IBS.
Ngenxa yalokho;
Ukudla okuphezulu kuma-FODMAP akukubi. Eqinisweni, ukudla okuningi okuqukethe i-FODMAP kubhekwa njengokunempilo kakhulu.
Abantu abangenakho ukubekezelelana kwe-FODMAP noma ukungezwani komzimba nezinto ezithile ukudla okuphansi kwe-FODMAPakufanele isebenze. Lokhu akusizi ngalutho futhi kungase kube yingozi.
Kwabanye abantu, ama-FODMAP angumthombo wamandla ahlanzekile noma enze njengamanye ama-prebiotic fibers asiza ukusekela amagciwane anenzuzo emathunjini.
Kodwa-ke, kubantu abazwela ngempela i-FODMAP, zamanga Zidla izinhlobo ezahlukene zamabhaktheriya futhi zibangele izimpawu ezihlukahlukene. Uma unezinkinga zokugaya ukudla, ama-FODMAP kufanele abe sohlwini lwakho lokuqala lwabasolwa.
Nakuba ukudla okuphansi kwe-FODMAP akuqedi zonke izinkinga zokugaya ukudla, kunikeza izinzuzo ezibalulekile.
Ukudla okuphezulu kuma-FODMAP kudliwa kakhulu ngabantu kodwa kufanele kukhawulwe yilabo abazwelayo kubo.
Kulaba bantu, ukudla okuphezulu kwe-FODMAP kufanele kuthathelwe indawo ukudla okuphansi kwe-FODMAP okuvela eqenjini elifanayo lokudla.
Imibhalo Okufanele Uyifunde
