Bella Adams
FODMAP ra'ayi ne na abinci wanda zai iya sauƙaƙa alamun alamun ciwon hanji da sauran cututtuka na hanji. Nemo daidai yadda ƙananan abincin FODMAP yake kama da ko abincin ya dace da ku anan.
Cututtukan hanji da ciwon hanji mai ban haushi sune yanayi mara kyau ga waɗanda abin ya shafa, wanda zai iya yin tasiri mai ƙarfi akan lafiya, rayuwar yau da kullun, har ma da psyche. Abincin FODMAP zai iya kawo sauƙi.
FODMAP yana da ɗan ƙaramin alaƙa da kalmar “taswirar abinci” kusan iri ɗaya. Yana da wani acronym for fermentable oligo-, di- da monosaccharides kazalika da polyols, bayyana Dr. Katharina Scherf, shugaba na Functional Biopolymer Chemistry aiki kungiyar a Leibniz Institute of Food Systems Biology a Technical University of Munich.
Wannan yana nufin carbohydrates masu haifuwa, watau maɗaukaki, biyu, da sikari ɗaya, da kuma polyvalent sugar alcohols kamar sorbitol ko mannitol. Wadannan na iya haifar da gunaguni na ciki a cikin mutane masu hankali.
FODMAPs na kunshe ne a cikin 'ya'yan itatuwa da kayan marmari daban-daban, da kuma kayan kiwo da hatsi, amma kuma a cikin zuma da ruwan agave, in ji kwararre. Don haka rage cin abinci na FODMAP game da kaurace wa abinci tare da babban abun ciki na FODMAP na ɗan gajeren lokaci.
FODMAP - ra'ayi
Peter Gibson da Susan Shepherd sun gudanar da bincike na asibiti tare da marasa lafiya marasa lafiya a cikin 2010. Wannan ya gano cewa alamun marasa lafiya sun ragu lokacin da suka ci abinci maras kyau na FODMAP.
A zahiri, FODMAPs wani ɓangare ne na yawancin mutane na yau da kullun, daidaitacce, da abinci mai hankali. Wannan saboda, yawanci, carbohydrates ba su da lahani ko kaɗan. Binciken da masu bincike Gibson da Shepherd suka yi kuma sun gano cewa wasu mutane suna narkar da FODMAPs fiye da sauran.
Musamman a cikin ciwon hanji mai banƙyama, abinci bisa ga ra'ayin FODMAP yana aiki sosai fiye da shawarwarin abincin da suka gabata, amma shaidar kimiyya ta kasance bakin ciki sosai.
FODMAP - abinci ko canjin abinci?
Ya shafi a fili ba abincin walƙiya ba, wanda yayi muku alƙawarin a cikin makonni huɗu cikakken Bikinifigur, amma a kusa da ra'ayi mai gina jiki wanda gunaguni a cikin kewayon gastrointestinal zai iya ragewa. Ga mutanen da ke fama da ciwon hanji, FODMAPs yawanci ba ra'ayi ba ne na waje.
Bugu da kari, ba a samar da manufar FODMAP don zama abinci na dindindin ba, ta yi gargadin masanin abinci mai gina jiki Dr. Katharina Scherf. Yana da nufin rage alamun bayyanar cututtuka, don ganowa a lokacin ta hanyar sake dawo da wani abinci mai ma'ana, wanda mutum ya jure kuma bai yarda ba. Ana iya raba FODMAP Diät ta haka zuwa matakai uku.
Mataki na 1: Abinci mai ɗauke da FODMAP
Tun da ƙarancin abinci na FODMAP ba abinci ba ne na yau da kullun, ƙa'idodi daban-daban suna aiki anan. Ba kamar DASH ko TLC ba, abincin FODMAP ba shine canjin abinci na dindindin ba. Makonni 6-8 kawai - sp suna ba da shawarar shi, masana abinci mai gina jiki - yakamata ku bi ƙa'idodin manufar kuma kuyi ba tare da abinci mai ƙarfi na FODMAP ba.
Lissafi na FODMAP mai arziki da abinci mara kyau na FODMAP da kuke samu misali akan fodmap.de.
Da sauri za ku lura cewa hanjin ku ya warke kuma kumburin ciki da gudawa suna raguwa ko bace gaba ɗaya.
Mataki na 2: Canja bayan cin abinci
Bayan makonni 6-8 na farkon cin abinci mai tsauri, sannu a hankali sake dawo da abinci tare da babban abun ciki na FODMAP cikin abincin ku.
Da zaran mummunan sakamako ya faru bayan ƙarin abinci, ya kamata ku lura da shi azaman abincin da ba za ku iya jurewa ba. Ta wannan hanyar, zaku iya gano abincin da ba za ku iya jurewa ba ɗaya bayan ɗaya. Ka tuna, duk da haka, cewa halayen abinci na iya jinkiri.
Don haka, yana da taimako don gwada FODMAP ɗin ɗaya ɗaya tare da haɗin gwiwar ƙwararren abinci mai gina jiki ba da kanku ba.
Mataki na 3: Shin abincin FODMAP yana da lafiya a cikin dogon lokaci?
Bayan kun gwada duk abincin da ke da FODMAP don alamun alamun ku, duk wanda aka jure da kyau za a sake haɗa shi cikin abincinku na dindindin.
Don guje wa duk FODMAPs na dindindin a cikin abincin ku ba ma'ana ba ne, aƙalla daga mahangar abinci mai gina jiki, in ji Dokta Katharina Scherf. Mahimmanci, abinci mai inganta lafiya, irin su kayan lambu da 'ya'yan itace gabaɗaya kuma na dindindin daga abincinsa don hana, idan hakan bai zama dole ba ta fuskar lafiya, maimakon haka yana haɓaka rashin abinci mai gina jiki.
FODMAPs sune mahimman tushen abinci mai gina jiki ga yawancin ƙwayoyin cuta masu haɓaka lafiya. Tare da FODMAP Diät na dogon lokaci zai iya zuwa a cikin matsanancin hali har ma da lahani na microbiota na gastrointestinal (Darmflora), ya bayyana gwani.
FODMAP - Yadda ake gano rashin haƙuri
Abin takaici, har yanzu ba a sami ingantaccen hanyar gwaji da za ku iya amfani da ita don gano ko kuna da rashin haƙuri na FODMAP ba. Mafi kyawun zaɓi shine bi kashi na 1 na ra'ayin FODMAP, bayan haka zaku iya ganin yadda narkewar ku ke canzawa. A cikin wannan lokaci, kuna rage abinci mai wadatar FODMAP a cikin abincin ku na ɗan lokaci kaɗan (kimanin makonni biyu zuwa huɗu). Amma a yi hankali, duk wani abu - ya zama dabi'ar cin abinci ko magungunan yau da kullun - yakamata a sha yayin lokacin gwaji. Wannan ita ce kawai hanyar da za ku sani idan ƙananan abinci na FODMAPs yana haifar da bambanci. Kafin yin haka, duk da haka, ya kamata ka yi magana da masanin abinci mai gina jiki ko likitan iyali, wanda zai iya taimaka maka da abincin FODMAPs. Sashe na biyu zai gano abubuwan da ake kira masu jawo - FODMAPs da ke haifar da matsala.
Menene fa'idar FODMAP a cikin dogon lokaci?
Rage nauyi ba kwata-kwata ba shine abin da ake mayar da hankali ga wannan abincin ba. Manufar ita ce ta fi dacewa musamman ga mutanen da ke fama da ciwon hanji, rashin haƙuri na fructose, rashin haƙuri na lactose, da matsalolin gastrointestinal marasa takamaiman irin su ciwon ciki na yau da kullum ko flatulence.
A kowane hali, ƙwararren ya kamata ya duba ko akwai wasu yanayi masu tsanani, misali ta hanyar yin gastroscopy ko gwajin jini.
Masu tsere na nesa sukan fuskanci matsalolin narkewar abinci yayin gasa. Canza abincin ku mako ɗaya zuwa biyu kafin tseren na iya taimakawa wajen rage rashin jin daɗi kuma don haka inganta aikin ku. Musamman ma idan aka yi lodin carbi a jajibirin gasar, ya kamata a mai da hankali kan shinkafa ko masara maimakon burodi da alkama.
Tukwici tara don abinci bisa ga FODMAP
Shirye-shiryen gaba na iya taimakawa sosai, musamman don sanin kanku da abinci daban-daban. Kuna iya samun takamaiman jerin abincin da aka ba da shawarar, alal misali, a Ƙungiyar Gina Jiki ta Jamus ko Ƙungiyar Jamus don Gastroenterology.
Rubuta jerin siyayya - wannan na iya zama "tsohuwar makaranta", amma yana taimaka muku wajen yin bayyani. Har ila yau yana taimaka maka tabbatar da cewa kana da daidaiton haɗin carbohydrates, sunadarai, musamman kayan lambu a cikin gida. Kar a manta da wasu kayan ciye-ciye don dacewa da ciye-ciye.
Abin takaici, ba za ku iya guje wa lakabin karatu a babban kanti ba. Ainihin, samfurori kamar 'ya'yan itatuwa, zuma, agave, syrup masara, alkama, da waken soya, da kuma yawancin abinci masu dacewa, suna da yawa a cikin FODMAP.
Da zarar kun gano ƴan girke-girke na kanku, zaku iya shirya su da yawa sannan ku daskare kowane yanki. Wannan zai adana ku lokaci mai yawa a cikin mako kuma har yanzu za ku sami shirye-shiryen tasa idan akwai gaggawa.
Don samun isasshen fiber, za ku iya amfani da gurasa marar yisti da taliya. Ƙara yawan fiber a cikin samfuran yana da mahimmanci musamman. Abincin da ke da akalla 6 g na fiber a kowace gram 100 sun dace da kyau. Wannan yana da misali shinkafa launin ruwan kasa, kwayoyi, da tsaba, dankali mai fata, flaxseed, popcorn mara gishiri/mai dadi, quinoa da buckwheat.
Kalli yadda ake shan calcium. Mutane da yawa suna guje wa samfuran kiwo waɗanda suke da yawa a cikin FODMAPs, wanda zai iya haifar da ƙarancin calcium. Yi shirin cin abinci biyu zuwa uku masu wadatar calcium a kullum, irin su oat ko madarar almond.
Zai fi kyau a guje wa barasa yayin cin abinci, wanda ke ceton FODMAPs kuma yana da laushi a kan rufin gastrointestinal. Ruwa mai yawa yana da lafiya kuma yana taimakawa jikin ku tare da narkewa.
Tauna ƙananan sassa a hankali gabaɗaya yana ƙarfafa cin abinci a hankali. Amma ƙananan adadin kuma suna da sauƙi ga jikinka don narkewa. Bugu da ƙari, idan rashin haƙuri ya faru, za ku iya mayar da martani da sauri.
Ziyarar gidajen cin abinci ƙalubale ne na musamman. Hanya mafi kyau don jimre da su ita ce bincika a gaba game da jita-jita akan tayin. Yi magana da ma'aikatan ku nemi alkama-, kiwo-, tafarnuwa- da jita-jita marasa albasa. Yana da sauƙi musamman a gidajen abinci inda zaku iya ƙirƙirar abincinku. Yakamata a dinga ba da miya daban.
Ƙarshen mu na FODMAP
Abincin FODMAP ba abinci ba ne a cikin ma'anar gargajiya, don haka bai dace da rasa nauyi ba. Jerin abincin da za ku iya kuma ba za ku iya ci ba a matsayin wani ɓangare na ƙarancin rage cin abinci na FODMAP yana da tsawo.
Wannan ya sa zaɓin abinci ya iyakance, wanda shine dalilin da ya sa bai kamata a bi wannan abincin ba har abada kuma yana da amfani kawai ga wasu mutane, kamar marasa lafiya na IBS. Don haka, bai kamata ku taɓa bin abincin FODMAP da kanku ba, amma koyaushe ku tattauna shi da likita ko masanin abinci mai gina jiki tukuna.
