Bella Adams
FODMAP ipfungwa yekudya inogona kubvisa zviratidzo zvekutsamwisa bowel syndrome uye zvimwe zvirwere zvemukati. Ziva chaizvo kuti chikafu chakaderera cheFODMAP chinotaridzika sei uye kuti chikafu chakakukodzera here pano.
Zvirwere zvemudumbu uye zvinogumbura bowel syndrome zvinhu zvisingafadzi kune avo vanobatwa, izvo zvinogona kuve nemhedzisiro yakasimba kune hutano, hupenyu hwezuva nezuva, uye kunyangwe psyche. Zvokudya zveFODMAP zvinogona kuunza zororo.
FODMAP ine zvishoma zvekuita neshoko rakada kufanana-rinonzwika "mepu yekudya". Idimikira rekuti fermentable oligo-, di- uye monosaccharides pamwe ne polyols, anotsanangura Dr. Katharina Scherf, mukuru weFunctional Biopolymer Chemistry boka rinoshanda paLeibniz Institute of Food Systems Biology paTechnical University yeMunich.
Izvi zvinoreva macarbohydrates anovirisa, kureva akawanda, maviri, uye mashuga ega, pamwe nemadoro eshuga epolyvalent senge sorbitol kana mannitol. Izvi zvinogona kukonzera kunyunyuta kwegastrointestinal muvanhu vane hanya.
FODMAPs inowanikwa mumichero yakasiyana-siyana nemiriwo, pamwe chete nemukaka uye zviyo zvigadzirwa, asiwo muuchi uye muto weagave, inodaro nyanzvi. Saka iyo FODMAP yekudya ndeyekurega chikafu chine yakakwira FODMAP yemukati kwenguva pfupi.
FODMAP - pfungwa
Peter Gibson naSusan Shepherd vakaita chidzidzo chekiriniki nevarwere vanotsamwiswa bowel syndrome muna 2010. Izvi zvakaona kuti zviratidzo zvevarwere zvakadzikira pavakadya kudya kwakaderera kweFODMAP.
Kutaura zvazviri, FODMAPs chikamu chevanhu vakawanda vemazuva ose, kudya kwakakwana, uye kuziva. Imhaka yekuti, kazhinji, macarbohydrates haana kukuvadza zvachose. Ongororo yakaitwa nevaongorori Gibson naShepherd yakawanawo kuti vamwe vanhu vanogaya maFODMAP zvisina kunaka kupfuura vamwe.
Kunyanya mukushatirwa kwebowel syndrome, kudya maererano neFODMAP pfungwa kunoshanda zvakanyanya kupfuura zvakambotaurwa nezvekudya, asi humbowo hwesainzi hwakaonda kwazvo.
FODMAP - kudya kana kuchinja kwekudya?
Inobata zvakajeka kwete kudya kwemheni, iyo inokuvimbisa iwe mumavhiki mana Bikinifigur yakakwana, asi yakatenderedza pfungwa inovaka iyo kunyunyuta mune gastrointestinal range inogona kuderedza. Kune vanhu vanotambura nekutsamwa bowel syndrome, FODMAPs kazhinji haisi pfungwa yekunze.
Mukuwedzera, pfungwa yeFODMAP haina kugadzirwa kuti ishande sekudya kwechigarire, inonyevera nyanzvi yezvokudya Dr. Katharina Scherf. Izvo zvinorehwa kuderedza zviratidzo, kuitira kuti uwane ipapo nenzira yekudzorera chinangwa chechimwe chikafu, icho munhu anoshivirira uye asingaiti. Iyo FODMAP Diät inogona kukamurwa nekudaro kuita zvikamu zvitatu.
1 Chikamu: FODMAP-ine chikafu
Sezvo iyo yakaderera yeFODMAP yekudya isiri yakajairika kudya, mitemo yakasiyana inoshanda pano. Kusiyana neDASH kana TLC, iyo FODMAP yekudya haisi shanduko yekudya zvachose. Chete 6-8 mavhiki - sp inokurudzira, vezvekudya - iwe unofanirwa kuomerera kune nhungamiro yepfungwa uye uite pasina iyo FODMAP-yakanyanya kudya.
Rondedzero yeFODMAP-yakapfuma uye FODMAP-yakashata-chikafu chaunowana semuenzaniso pa fodmap.de.
Nekuchimbidza uchaona kuti ura hwako hunopora uye flatulence uye manyoka zvinova zvishoma kana kunyangarika zvachose.
2nd phase: Shandura mushure mekudya
Mushure memavhiki matanhatu-6 ekutanga kudya kwakasimba, zvishoma nezvishoma dzorera chikafu chine yakakwirira FODMAP yemukati mukudya kwako.
Pangosvika mhedzisiro yakaipa mushure mekuwedzera kwechikafu, iwe unofanirwa kuzvinyora pasi sechikafu chisingagoneki kwauri. Neiyi nzira, unogona kuona zvikafu izvo zvisingagoneke kwauri chimwe nechimwe. Ramba uchifunga, zvisinei, kuti kuita kune chimwe chikafu kunogona kunonoka.
Nokudaro, zvinobatsira kuedza maFODMAP ega ega mukubatana nenyanzvi yezvokudya uye kwete iwe pachako.
Chikamu chechitatu: Kudya kweFODMAP kune utano munguva refu here?
Mushure mekunge maedza zvose zveFODMAP-zvakapfuma zvekudya zvezviratidzo zvenyu, chero zvipi zvakabvumirwa zvakanaka zvichabatanidzwa zvachose mukudya kwako.
Kuti udzivise zvose zveFODMAP zvachose mukudya kwako hazvina musoro, zvishoma kubva pane zvinovaka muviri, anodaro Dr. Katharina Scherf. Zvokudya zvakakosha, zvinokurudzira utano, zvakadai semiriwo nemichero kazhinji uye zvachose kubva pakudya kwake kurambidza, kana izvi zvisingakoshi kubva pakuona kwehutano, asi zvinokurudzira kushaya zvokudya zvinovaka muviri.
FODMAPs ihwo hwaro hwakakosha hwekudya kune akawanda ehutano-anokurudzira emukati mabhakitiriya. Nenguva refu yeFODMAP Diät inogona kuuya mumamiriro ezvinhu akaoma kunyange kune kukanganisa kwegastrointestinal microbiota (Darmflora), inotsanangura Nyanzvi.
FODMAP - Maitiro ekuziva nezve kusashivirira
Nehurombo, hapasati pave nzira yekuyedza yakavimbika yaunogona kushandisa kuti uzive kana uine FODMAP kusashivirira. Sarudzo yakanakisa ndeyekutevera chikamu chekutanga cheiyo FODMAP pfungwa, mushure mezvo iwe unogona kutoona kuti kugaya kwako kunoshanduka sei. Muchikamu chino, iwe unoderedza zvokudya zveFODMAP-zvakapfuma mukudya kwako kwenguva shoma (anenge masvondo maviri kusvika mana). Asi chenjera, zvimwe zvese - kungave tsika dzekudya kana mishonga yemazuva ese - inofanirawo kutorwa panguva yekuedzwa. Iyi ndiyo nzira chete yaungaziva kana kudya kwakaderera kweFODMAPs kunoita mutsauko. Usati waita kudaro, zvisinei, unofanira kutaura nemudzidzisi wezvokudya kana chiremba wemhuri yako, uyo anogona kukubatsira nekudya kweFODMAPs. Chikamu chechipiri chinobva chazivisa izvo zvinonzi zvinokonzeresa - maFODMAP arikukonzera matambudziko.
Chii chinobatsira cheiyo FODMAP pfungwa mukufamba kwenguva?
Kuderedza uremu hachisi zvachose chinangwa chekudya uku. Pfungwa iyi inonyanya kukosha kune vanhu vane irritable bowel syndrome, fructose kusashivirira, lactose kusashivirira, uye zvinetso zvisiri izvo zvegastrointestinal zvakadai sekugara kwemakumbo kana flatulence.
Chero zvazvingava, nyanzvi inofanira kutarisa kana mamiriro ezvinhu akakomba aripo, somuenzaniso nekuita gastroscopy kana kuongorora ropa.
Vanomhanya nzendo refu vanowanzotambura nezvinetso zvekugaya panguva yemakwikwi. Kushandura kudya kwako vhiki imwe kusvika maviri mujaho usati waita kunogona kubatsira kuderedza kusagadzikana uye nekudaro zvakare kunatsiridza kuita kwako. Kunyanya kana carb-loading manheru emakwikwi, unofanira kutarisa mupunga kana zvigadzirwa zvechibage panzvimbo yechingwa uye gorosi zvigadzirwa.
Mazano mapfumbamwe ekudya maererano neFODMAP
Kuronga pachine nguva mberi kunogona kubatsira zvikuru, kunyanya kujairana nezvokudya zvakasiyana. Iwe unogona kuwana runyoro rwekrete yezvokudya zvinokurudzirwa, somuenzaniso, kuGermany Society for Nutrition kana German Society for Gastroenterology.
Nyora pachako runyoro rwekutenga - izvi zvinogona kunzwika se "chikoro chekare", asi zvinokubatsira kuti uchengetedze muchidimbu. Inokubatsirawo kuti uve nechokwadi chekuti une musanganiswa wakaenzana wemacarbohydrates, mapuroteni, uye kunyanya miriwo mumba. Usakanganwa masnacking mashoma ekudya kunokwana.
Sezvineiwo, haugone kunzvenga kuverenga mavara pasupermarket. Chaizvoizvo, zvigadzirwa zvakaita semichero, huchi, agave, sirasi yechibage, gorosi, uye soya, pamwe nezvimwe zvakawanda zvekudya zviri nyore, zvakakwirira muFODMAP.
Kana uchinge wazviwanira mashoma ekubika, unogona kuzvigadzirira muhuwandu uye wobva waomesa zvikamu zvega. Izvi zvinokuchengetera nguva yakawanda mukati mevhiki uye unenge uchine dhishi rakagadzirwa kana pane emergency.
Kuti uwane fiber yakakwana, unogona kushandisa gluten-isina chingwa uye pasta. Iyo yakawedzera fiber yemukati mune zvigadzirwa inonyanya kukosha. Zvokudya zvine kanenge 6 g yefayibha pa100g saka zvakakodzera. Izvi zvine semuenzaniso mupunga webrown, nzungu, uye mhodzi, mbatatisi ine ganda, flaxseed, unsalted/sweet popcorn, quinoa pamwe nebuckwheat.
Tarisa kutora kwako calcium. Vakawanda vanodzivisa zvigadzirwa zvemukaka zvakakwirira muFODMAPs, izvo zvinogona kukonzera kushayikwa kwecalcium. Ronga kudya zviviri kana zvitatu zvekudya zvine calcium-rakapfuma zuva nezuva, senge oat kana mukaka wearumondi.
Zvakanakisisa kudzivisa doro panguva yekudya, iyo inoponesa FODMAPs uye inewo munyoro pamucheka wepamuviri. Mvura yakawanda ine hutano uye inobatsira muviri wako nekugaya.
Kutsenga zvikamu zviduku zvishoma nezvishoma zvinowanzokurudzira kudya uchiziva. Asi zvidimbu zvidiki zvakare nyore kuti muviri wako ugaye. Mukuwedzera, kana kusashivirira kuchiitika, unogona kuita nokukurumidza.
Kushanya kumaresitorendi idambudziko chairo. Nzira yakanakisa yekutarisana nazvo ndeyekufanoziva nezve ndiro dziri kupihwa. Taura nevashandi uye kumbira gorosi-, dairy-, garlic- uye madhishi asina hanyanisi. Zvinonyanya nyore mumaresitorendi kwaunogona kugadzira chikafu chako wega. Misosi inofanira kugara ichipiwa zvakasiyana.
Mhedziso yedu yeFODMAP
Chikafu cheFODMAP hachisi chekudya mupfungwa yechinyakare, saka haina kukodzera kuderedza uremu. Rondedzero yezvokudya zvaunogona uye haugone kudya sechikamu chekudya kwakaderera kweFODMAP kwakareba.
Izvi zvinoita kuti sarudzo dzekudya dzive shoma, ndosaka chikafu ichi chisingafanirwe kuteverwa zvachose uye chinongobatsira kune vamwe vanhu, senge IBS varwere. Naizvozvo, haufanirwe kutevedzera kudya kweFODMAP uri wega, asi gara uchikurukura nachiremba kana nyanzvi yezvekudya zvisati zvaitika.
