Bella Adams
ʻO ka FODMAP kahi manaʻo meaʻai hiki ke hoʻopau i nā hōʻailona o ka maʻi irritable bowel syndrome a me nā maʻi ʻē aʻe. E ʻike pono i ke ʻano o ka meaʻai haʻahaʻa FODMAP a inā pono ka meaʻai iā ʻoe ma aneʻi.
ʻO nā maʻi ʻōpū a me ka maʻi irritable bowel syndrome nā kūlana maikaʻi ʻole no ka poʻe i hoʻopilikia ʻia, hiki ke loaʻa ka hopena ikaika i ke olakino, ke ola o kēlā me kēia lā, a me ka psyche. Hiki i ka meaʻai FODMAP ke hōʻoluʻolu.
ʻAʻole liʻiliʻi ka pili ʻana o FODMAP me ka huaʻōlelo like like ʻole "palapala meaʻai". He acronym ia no ka fermentable oligo-, di- a me monosaccharides a me polyols, wehewehe ʻo Dr. Katharina Scherf, ke poʻo o ka Functional Biopolymer Chemistry hui hana ma ka Leibniz Institute of Food Systems Biology ma ke University Technical University of Munich.
E pili ana kēia i nā waiʻaleʻa fermentable, ʻo ia hoʻi, nā kō he nui, pālua, a me hoʻokahi, a me nā waiʻona kō polyvalent e like me ka sorbitol a me ka mannitol. Hiki i kēia mau mea ke hoʻoulu i nā hoʻopiʻi gastrointestinal i nā poʻe koʻikoʻi.
Aia nā FODMAP i loko o nā huaʻai a me nā mea kanu like ʻole, a me nā huahana waiu a me ka cereal, akā i loko o ka meli a me ka wai agave, wahi a ka loea. No laila ʻo ka meaʻai FODMAP e pili ana i ka pale ʻana i nā meaʻai me ka ʻike FODMAP kiʻekiʻe no kahi manawa pōkole.
FODMAP - manaʻo
Ua alakaʻi ʻo Peter Gibson lāua ʻo Susan Shepherd i kahi noiʻi lapaʻau me nā maʻi irritable bowel syndrome ma 2010. Ua ʻike kēia i ka emi ʻana o nā hōʻailona o nā maʻi i ka wā e ʻai ai lākou i ka meaʻai haʻahaʻa FODMAP.
ʻO ka ʻoiaʻiʻo, ʻo ka FODMAP he ʻāpana o ka poʻe he nui i kēlā me kēia lā, kaulike, a me ka ʻai ʻike. ʻO ia no ka mea, maʻamau, ʻaʻohe mea ʻino loa ka carbohydrates. ʻO ke aʻo ʻana a nā mea noiʻi ʻo Gibson a me Shepherd ua ʻike pū kekahi poʻe i ka ʻeli ʻana i ka FODMAP ma mua o nā mea ʻē aʻe.
ʻOi aku ka maikaʻi o ka maʻi irritable bowel, ʻoi aku ka maikaʻi o ka ʻai e like me ka manaʻo FODMAP ma mua o nā ʻōlelo aʻoaʻo meaʻai mua, akā ʻoi aku ka lahilahi o nā hōʻike ʻepekema.
FODMAP - ʻai a hoʻololi paha i ka meaʻai?
ʻAʻole pili ia i ka meaʻai uila, ka mea i hoʻohiki iā ʻoe i loko o ʻehā pule i kahi Bikinifigur maikaʻi loa, akā e pili ana i kahi manaʻo hānai e hiki ke hōʻemi i nā hoʻopiʻi ʻana i ka ʻōpū. No nā poʻe i loaʻa i ka maʻi ʻeha o ka ʻōpū, ʻaʻole maʻamau ka FODMAP he manaʻo haole.
Eia kekahi, ʻaʻole i hoʻomohala ʻia ka manaʻo FODMAP e lawelawe ma ke ʻano he meaʻai paʻa, ʻōlelo ʻo Kauka Katharina Scherf ka meaʻai meaʻai. ʻOi aku ka manaʻo e hōʻemi i nā hōʻailona, i ʻike ʻia ma o ka hoʻokomo hou ʻana i kekahi meaʻai, ka mea e ʻae a ʻaʻole. Hiki ke hoʻokaʻawale ʻia ka FODMAP Diät i ʻekolu mau ʻāpana.
1 Māhele: FODMAP-meaʻai
No ka mea ʻaʻole he meaʻai maʻamau ka meaʻai haʻahaʻa FODMAP, pili nā lula ʻokoʻa ma aneʻi. ʻAʻole like me DASH a i ʻole TLC, ʻo ka FODMAP ʻaʻole ia he hoʻololi mau meaʻai. He 6-8 mau pule wale nō - ʻōlelo ʻia e sp, nā meaʻai meaʻai - pono ʻoe e pili pono i nā alakaʻi o ka manaʻo a hana me ka ʻole o nā meaʻai koʻikoʻi FODMAP.
Nā papa inoa o nā meaʻai waiwai FODMAP a me FODMAP-ʻilihune āu e ʻike ai ma ka fodmap.de.
E ʻike koke ana ʻoe i ka hoʻi hou ʻana o kou ʻōpū a emi a nalo loa ka ʻōpū a me ka ʻōpū.
Māhele 2: Hoʻololi ma hope o ka ʻai
Ma hope o nā pule 6-8 mua o ka ʻai koʻikoʻi, e hoʻokomo mālie i nā meaʻai me ka ʻike FODMAP kiʻekiʻe i kāu ʻai.
Ke loaʻa koke nā hopena maikaʻi ʻole ma hope o ka hoʻohui ʻana i ka meaʻai, pono ʻoe e hoʻomaopopo iā ia ma ke ʻano he meaʻai hiki ʻole ke hoʻomanawanui iā ʻoe. Ma kēia ala, hiki iā ʻoe ke hoʻomaopopo i nā meaʻai i hiki ʻole ke ʻae ʻia iā ʻoe i kēlā me kēia. E hoʻomanaʻo naʻe, hiki ke hoʻopaneʻe ʻia nā hopena i kekahi meaʻai.
No laila, he mea kōkua ka hoʻāʻo ʻana i kēlā me kēia FODMAP me ka launa pū ʻana me kahi loea meaʻai a ʻaʻole ma kāu iho.
Māhele 3: He meaʻai maikaʻi ka FODMAP i ka wā lōʻihi?
Ma hope o kou hoʻāʻo ʻana i nā meaʻai waiwai FODMAP a pau no kāu mau hōʻailona, ʻo nā mea i ʻae maikaʻi ʻia e hoʻohui mau ʻia i kāu ʻai.
No ka paleʻana i nā FODMAP a pau loa i kāuʻaiʻana,ʻaʻole ia he noʻonoʻo, ma ka liʻiliʻi loa mai kahiʻike meaʻai, wahi a Kauka Katharina Scherf. ʻO nā meaʻai koʻikoʻi, e hoʻoikaika i ke olakino, e like me nā mea kanu a me nā huaʻai maʻamau a mau loa mai kāna ʻai ʻana i ka pāpā ʻana, inā ʻaʻole pono kēia ma ke ʻano olakino, ʻoi aku ka paipai ʻana i ka ʻai ʻole.
ʻO ka FODMAP he kumu meaʻai koʻikoʻi no ka nui o nā maʻi bacteria e hoʻoikaika i ke olakino. Me kahi FODMAP Diät lōʻihi hiki ke hele mai i ka hihia koʻikoʻi a hiki i kahi impairment o ka gastrointestinal microbiota (Darmflora), wehewehe ka Expertin.
FODMAP - Pehea e ʻike ai e pili ana i ka intolerances
ʻO ka mea pōʻino, ʻaʻole i loaʻa kahi ala hoʻāʻo pono e hiki ai iā ʻoe ke hoʻohana e ʻike inā loaʻa iā ʻoe kahi ʻae FODMAP. ʻO ka koho maikaʻi loa e hahai i ka māhele 1 o ka manaʻo FODMAP, a laila hiki iā ʻoe ke ʻike i ke ʻano o ka loli ʻana o kāu digestion. Ma kēia māhele, ho'ēmiʻoe i nā meaʻai waiwai FODMAP i kāuʻai no kahi manawa palena (ma kahi oʻelua aʻehā pule). Akā e akahele, ʻo nā mea ʻē aʻe a pau - ʻo ia ka ʻai ʻana a i ʻole ka lāʻau lapaʻau i kēlā me kēia lā - pono e lawe ʻia i ka wā hoʻāʻo. ʻO kēia wale nō ke ala āu e ʻike ai inā he ʻokoʻa ka meaʻai haʻahaʻa FODMAPs. Ma mua o ka hana ʻana pēlā, pono ʻoe e kamaʻilio me kahi meaʻai meaʻai a i ʻole kāu kauka ʻohana, nāna e kōkua iā ʻoe i ka meaʻai FODMAPs. ʻO ka lua o ka māhele e ʻike i nā mea i kapa ʻia nā triggers - nā FODMAP e hoʻopilikia iā ʻoe.
He aha ka pōmaikaʻi o ka manaʻo FODMAP i ka wā lōʻihi?
ʻAʻole loa ka hoʻemi kaumaha i ka manaʻo o kēia ʻai. He kūpono loa ka manaʻo no ka poʻe me ka maʻi irritable bowel, fructose intolerance, lactose intolerance, a me nā pilikia o ka ʻōpū ʻaʻole kikoʻī e like me ka cramps mau a i ʻole flatulence.
I kēlā me kēia hihia, pono e nānā ke kauka inā loaʻa nā kūlana koʻikoʻi, no ka laʻana ma ka hana ʻana i kahi gastroscopy a i ʻole ka hoʻāʻo koko.
Hoʻopilikia pinepine ka poʻe holo lōʻihi i nā pilikia digestive i ka wā hoʻokūkū. ʻO ka hoʻololi ʻana i kāu meaʻai i hoʻokahi a ʻelua pule ma mua o ka heihei hiki ke kōkua i ka hoʻohaʻahaʻa ʻana i ka pilikia a pēlā pū kekahi e hoʻomaikaʻi ai i kāu hana. ʻOi aku ka nui o ka hoʻouka ʻana i ke kalapona i ka pō o ka hoʻokūkū, pono ʻoe e kālele i ka laiki a i ʻole nā huahana kulina ma mua o ka berena a me nā huahana palaoa.
ʻEiwa mau ʻōlelo aʻoaʻo no ka meaʻai e like me FODMAP
Hiki ke kōkua nui ka hoʻolālā ʻana ma mua, ʻoi aku ka hoʻomaʻamaʻa ʻana iā ʻoe iho me nā meaʻai like ʻole. Hiki iā ʻoe ke ʻike i kahi papa inoa o nā meaʻai i ʻōlelo ʻia, no ka laʻana, ma ka German Society for Nutrition a i ʻole ka German Society for Gastroenterology.
E kākau iā ʻoe iho i kahi papa kūʻai kūʻai - kani paha kēia i "kula kahiko", akā kōkua ia iā ʻoe e mālama i kahi ʻike. He mea kōkua nō hoʻi iā ʻoe e hōʻoiaʻiʻo i ka hui pū ʻana o nā kalapona, nā protein, a me nā mea kanu i loko o ka hale. Mai poina i ʻelua mau meaʻai ʻai no ka ʻai ʻai.
ʻO ka mea pōʻino, ʻaʻole hiki iā ʻoe ke pale i ka heluhelu ʻana i nā lepili ma ka supermarket. ʻO ka mea maʻamau, ʻo nā huahana e like me nā huaʻai, meli, agave, corn syrup, palaoa, a me ka soy, a me nā meaʻai maʻalahi he nui loa i FODMAP.
I ka manawa e ʻike ai ʻoe i kekahi mau meaʻai no ʻoe iho, hiki iā ʻoe ke hoʻomākaukau iā lākou i nā mea nui a laila hoʻokuʻu i nā ʻāpana pākahi. Mālama kēia iā ʻoe i ka manawa nui i loko o ka pule a loaʻa iā ʻoe kahi kīʻaha i mākaukau i ka wā pilikia.
No ka loaʻa ʻana o ka fiber, hiki iā ʻoe ke hoʻohana i ka berena ʻole gluten a me ka pasta. He mea koʻikoʻi ka hoʻonui ʻana o ka fiber i loko o nā huahana. No laila, kūpono nā meaʻai me ka liʻiliʻi o 6 g o ka fiber no 100g. No ka laʻana, ʻo ka laiki palaka, nā nati, a me nā ʻanoʻano, ka ʻuala me ka ʻili, ka hua liʻiliʻi, ka popcorn paʻakai ʻole, ka quinoa a me ka buckwheat.
E nānā i kāu lawe calcium. He nui ka poʻe e pale aku i nā huahana waiu i kiʻekiʻe ma FODMAPs, hiki ke hoʻoulu i ka hemahema calcium. E hoʻolālā e ʻai i ʻelua a ʻekolu mau meaʻai waiwai nui i ka calcium i kēlā me kēia lā, e like me ka oat a i ʻole ka waiu ʻalemona.
ʻOi aku ka maikaʻi o ka pale ʻana i ka waiʻona i ka wā o ka ʻai ʻana, kahi e mālama ai i nā FODMAP a maʻalahi hoʻi i ka lining o ka ʻōpū. ʻO ka nui o ka wai he mea olakino a kōkua i kou kino me ka ʻai ʻana.
ʻO ka nau ʻana i nā ʻāpana liʻiliʻi e paipai i ka ʻai ʻana. Akā ʻoi aku ka maʻalahi o nā mea liʻiliʻi i kou kino e ʻeli. Eia kekahi, inā loaʻa nā intolerances, hiki iā ʻoe ke hana wikiwiki.
ʻO ka kipa ʻana i nā hale ʻaina he mea paʻakikī. ʻO ke ala maikaʻi loa e hoʻokō ai iā lākou, ʻo ia ka ʻike mua e pili ana i nā kīʻaha i hāʻawi ʻia. E kamaʻilio me ke koʻokoʻo a noi i nā kīʻaha palaoa, ka waiu, ke kāleka a me ka ʻaʻaka. He mea maʻalahi loa ia ma nā hale ʻaina kahi hiki iā ʻoe ke hana i kāu mau meaʻai ponoʻī. Pono e hoʻokaʻawale ʻia nā sauces.
ʻO kā mākou hopena FODMAP
ʻO ka meaʻai FODMAP ʻaʻole ia he meaʻai ma ke ʻano maʻamau, no laila ʻaʻole kūpono ia no ka lilo ʻana o ke kaumaha. ʻO ka papa inoa o nā meaʻai hiki iā ʻoe a ʻaʻole hiki ke ʻai ʻia ma ke ʻano he ʻāpana o ka meaʻai FODMAP haʻahaʻa mau loa.
He mea liʻiliʻi kēia i nā koho meaʻai, ʻo ia ke kumu ʻaʻole pono e mālama mau ʻia kēia meaʻai a pono wale no kekahi poʻe, e like me nā maʻi IBS. No laila, ʻaʻole pono ʻoe e hahai i kahi meaʻai FODMAP ma kāu iho, akā e kūkākūkā mau me ke kauka a mea ʻai meaʻai ma mua.
