Bella Adams
FODMAP ndi lingaliro lazakudya lomwe limatha kuthetsa zizindikiro za matenda opweteka a m'mimba ndi matenda ena am'mimba. Dziwani ndendende momwe zakudya zotsika za FODMAP zimawonekera komanso ngati zakudyazo zili zoyenera kwa inu pano.
Matenda a m'mimba ndi matenda opweteka a m'mimba ndi zinthu zosasangalatsa kwa iwo omwe akhudzidwa, zomwe zingakhudze kwambiri thanzi, moyo watsiku ndi tsiku, ngakhale psyche. Zakudya za FODMAP zimatha kubweretsa mpumulo.
FODMAP ilibe chochita pang'ono ndi mawu omwe amamveka ngati "mapu azakudya". Ndichidule cha fermentable oligo-, di- ndi monosaccharides komanso polyols, akufotokoza Dr. Katharina Scherf, mkulu wa Functional Biopolymer Chemistry working group ku Leibniz Institute of Food Systems Biology ku Technical University of Munich.
Izi zikutanthauza ma fermentable carbohydrates, mwachitsanzo, mashuga angapo, awiri, ndi amodzi, komanso ma alcohols a polyvalent monga sorbitol kapena mannitol. Izi zitha kuyambitsa madandaulo am'mimba mwa anthu omwe ali ndi vuto.
FODMAPs ali mu zipatso zosiyanasiyana ndi ndiwo zamasamba, komanso mkaka ndi phala mankhwala, komanso uchi ndi madzi agave, anati katswiri. Chifukwa chake zakudya za FODMAP ndizokhudza kupewa zakudya zomwe zili ndi FODMAP zambiri kwakanthawi kochepa.
FODMAP - lingaliro
Peter Gibson ndi Susan Shepherd anachita kafukufuku wachipatala ndi odwala matenda opweteka a m'mimba mu 2010. Izi zinapeza kuti zizindikiro za odwala zinachepa pamene amadya zakudya zochepa za FODMAP.
Ndipotu, ma FODMAP ndi mbali ya zakudya za tsiku ndi tsiku za anthu ambiri, zolimbitsa thupi, komanso zamaganizo. Ndi chifukwa, nthawi zambiri, chakudya sichimavulaza konse. Kafukufuku wa ofufuza Gibson ndi Shepherd adapezanso kuti anthu ena amagaya ma FODMAP movutikira kuposa ena.
Makamaka mu matenda opweteka a m'mimba, zakudya molingana ndi lingaliro la FODMAP zimagwira ntchito bwino kwambiri kuposa zomwe zanenedwa kale, koma umboni wa sayansi ndiwowonda kwambiri.
FODMAP - kusintha kwa zakudya kapena zakudya?
Zimakhudza bwino osati chakudya champhezi, chomwe chimakulonjezani mu masabata anayi Bikinifigur wangwiro, koma mozungulira lingaliro lopatsa thanzi lomwe madandaulo a m'mimba amatha kuchepetsa. Kwa anthu omwe akudwala matenda opweteka a m'mimba, FODMAP nthawi zambiri sizinthu zachilendo.
Kuonjezera apo, lingaliro la FODMAP silinapangidwe kuti likhale chakudya chokhazikika, akuchenjeza katswiri wa zakudya Dr. Katharina Scherf. M'malo mwake amatanthauza kuchepetsa zizindikiro, kuti adziwe ndiye mwa kubwezeretsa mwadala chakudya china, chomwe munthu amalekerera ndi chomwe sichichita. Zakudya za FODMAP zitha kugawidwa m'magawo atatu.
Gawo 1: Chakudya chokhala ndi FODMAP
Popeza zakudya zochepa za FODMAP si chakudya wamba, pali malamulo osiyanasiyana apa. Mosiyana ndi DASH kapena TLC, zakudya za FODMAP sikusintha kokhazikika kwazakudya. Masabata 6-8 okha - sp amalimbikitsa, akatswiri azakudya - muyenera kutsatira mosamalitsa malangizo amalingaliro ndikuchita popanda zakudya za FODMAP.
Mndandanda wazakudya zolemera za FODMAP ndi FODMAP zomwe mumapeza mwachitsanzo pa fodmap.de.
Mwamsanga mudzazindikira kuti matumbo anu akuchira ndipo flatulence ndi kutsekula m'mimba kumakhala kochepa kapena kutha kwathunthu.
Gawo lachiwiri: Kusintha mukatha kudya
Pambuyo pa masabata 6-8 oyambirira a zakudya zokhwima, pang'onopang'ono bweretsani zakudya zomwe zili ndi FODMAP zapamwamba muzakudya zanu.
Zotsatira zoyipa zikangochitika mutatha kuwonjezera chakudya, muyenera kuzilemba ngati chakudya chomwe sichingapirire kwa inu. Mwanjira imeneyi, mutha kuzindikira zakudya zomwe simukupirira chimodzi ndi chimodzi. Komabe, musaiwale kuti kudya zakudya zina kungachedwe.
Choncho, ndizothandiza kuyesa ma FODMAP payekha mogwirizana ndi katswiri wa zakudya osati nokha.
Gawo 3: Kodi zakudya za FODMAP ndi zathanzi pakapita nthawi?
Mutatha kuyesa zakudya zonse za FODMAP za zizindikiro zanu, zilizonse zomwe zimaloledwa bwino zidzabwezeretsedwanso muzakudya zanu.
Kupewa FODMAPs zonse kwanthawizonse muzakudya zanu sizomveka, makamaka kuchokera pazakudya, akutero Dr. Katharina Scherf. Zofunika, thanzi kulimbikitsa zakudya, monga masamba ndi zipatso zambiri ndi kwamuyaya ku zakudya zake kuti aletse, ngati izo si zofunika pa thanzi maganizo, m'malo kulimbikitsa kusowa kwa zakudya m'thupi.
Ma FODMAP ndi maziko ofunikira opatsa thanzi kwa mabakiteriya ambiri omwe amalimbikitsa thanzi lamatumbo. Ndi FODMAP Diät ya nthawi yayitali imatha kubwera movuta kwambiri ngakhale kuwonongeka kwa gastrointestinal microbiota (Darmflora), akutero Katswiri.
FODMAP - Momwe mungadziwire za kusalolera
Tsoka ilo, palibe njira yodalirika yoyesera yomwe mungagwiritse ntchito kuti mudziwe ngati muli ndi tsankho la FODMAP. Njira yabwino ndikutsata gawo loyamba la lingaliro la FODMAP, pambuyo pake mutha kuwona kale momwe chimbudzi chanu chimasinthira. Mu gawo ili, mumachepetsa zakudya za FODMAP muzakudya zanu kwa nthawi yochepa (pafupifupi masabata awiri kapena anayi). Koma samalani, china chilichonse - kaya kudya kapena kumwa mankhwala a tsiku ndi tsiku - ziyeneranso kutengedwa panthawi yoyeserera. Iyi ndi njira yokhayo yomwe mungadziwire ngati zakudya zochepa za FODMAP zimapanga kusiyana. Musanayambe kuchita zimenezi, muyenera kulankhula ndi katswiri wa zakudya kapena dokotala wa banja lanu, yemwe angakuthandizeni ndi zakudya za FODMAP. Gawo lachiwiri lidzazindikira zomwe zimatchedwa zoyambitsa - ma FODMAP omwe akukubweretserani mavuto.
Kodi phindu la lingaliro la FODMAP ndi chiyani pakapita nthawi?
Kuchepetsa thupi sicholinga cha zakudya izi. Lingaliroli ndilofunika makamaka kwa anthu omwe ali ndi matenda opweteka a m'mimba, kusagwirizana kwa fructose, kusagwirizana kwa lactose, ndi mavuto omwe si enieni a m'mimba monga kupweteka kosalekeza kapena flatulence.
Mulimonsemo, katswiri ayenera kuyang'ana ngati pali zovuta kwambiri, mwachitsanzo pochita gastroscopy kapena kuyesa magazi.
Othamanga mtunda wautali nthawi zambiri amavutika ndi vuto la kugaya chakudya pamipikisano. Kusintha kadyedwe kanu pakatha sabata imodzi kapena iwiri musanayambe mpikisano kungathandize kuchepetsa kusapeza kwanu komanso kupititsa patsogolo ntchito yanu. Makamaka mukadzaza carb madzulo a mpikisano, muyenera kuganizira za mpunga kapena chimanga m'malo mwa mkate ndi tirigu.
Malangizo asanu ndi anayi pazakudya molingana ndi FODMAP
Kukonzekera pasadakhale kungakhale kothandiza kwambiri, makamaka kudziwa bwino zakudya zosiyanasiyana. Mukhoza kupeza mndandanda wa zakudya zovomerezeka, mwachitsanzo, ku German Society for Nutrition kapena German Society for Gastroenterology.
Dzilembeni nokha mndandanda wazinthu zogulira - izi zitha kumveka ngati "sukulu yakale", koma zimakuthandizani kuti muyang'ane mwachidule. Zimathandizanso kuonetsetsa kuti muli ndi kusakaniza koyenera kwa chakudya, mapuloteni, makamaka masamba m'nyumba. Musaiwale zokhwasula-khwasula zingapo za zokhwasula-khwasula.
Tsoka ilo, simungapewe kuwerenga zolemba pasitolo. Kwenikweni, zinthu monga zipatso, uchi, agave, madzi a chimanga, tirigu, soya, komanso zakudya zambiri zosavuta, ndizokwera kwambiri mu FODMAP.
Mukapeza maphikidwe angapo, mutha kuwakonzekeretsa mochulukira ndikuwumitsa magawo amodzi. Izi zidzakupulumutsirani nthawi yochuluka mkati mwa sabata ndipo mudzakhalabe ndi mbale yokonzekera pakagwa mwadzidzidzi.
Kuti mupeze fiber yokwanira, mutha kugwiritsa ntchito buledi wopanda gluteni ndi pasitala. Kuwonjezeka kwa fiber muzinthu ndizofunikira kwambiri. Zakudya zokhala ndi fiber zosachepera 6 g pa 100 g ndizoyenera. Izi zili ndi mwachitsanzo mpunga wa bulauni, mtedza, ndi njere, mbatata zokhala ndi khungu, flaxseed, popcorn unsalted/sweet popcorn, quinoa komanso buckwheat.
Yang'anani kashiamu yanu. Ambiri amapewa zakudya za mkaka zomwe zili ndi FODMAPs, zomwe zingayambitse kusowa kwa calcium. Konzekerani kudya zakudya ziwiri kapena zitatu zokhala ndi calcium tsiku lililonse, monga oat kapena mkaka wa amondi.
Ndi bwino kupewa kumwa mowa panthawi ya zakudya, zomwe zimapulumutsa FODMAP komanso zimakhala zofatsa pazitsulo za m'mimba. Madzi ambiri amakhala athanzi ndipo amathandiza thupi lanu kuti ligaye chakudya.
Kutafuna tinthu tating'onoting'ono pang'onopang'ono kumalimbikitsa kudya mosadziwa. Koma zing’onozing’onozo zimakhalanso zosavuta kuti thupi lanu ligayike. Kuphatikiza apo, ngati kusalolera kumachitika, mutha kuchitapo kanthu mwachangu.
Kuyendera malo odyera ndizovuta kwambiri. Njira yabwino yothanirana nazo ndikudziwiratu za mbale zomwe zikuperekedwa. Lankhulani ndi antchito ndikufunsani tirigu, mkaka-, adyo- ndi mbale zopanda anyezi. Ndikosavuta makamaka m'malesitilanti momwe mungapangire zakudya zanu. Misozi iyenera kuperekedwa padera nthawi zonse.
Mapeto athu a FODMAP
Chakudya cha FODMAP sichakudya mwanjira yachikale, chifukwa chake sichiyenera kuchepetsa thupi. Mndandanda wa zakudya zomwe mungathe komanso zomwe simungadye monga gawo la zakudya zochepa za FODMAP ndizotalika.
Izi zimapangitsa kusankha zakudya kukhala kochepa kwambiri, chifukwa chake zakudyazi siziyenera kutsatiridwa kwamuyaya ndipo ndizothandiza kwa anthu ena, monga odwala IBS. Choncho, musamatsatire zakudya za FODMAP nokha, koma nthawi zonse muzikambirana ndi dokotala kapena katswiri wa zakudya.
