Bella Adams
I-FODMAP yingcamango yokutya enokuthi ikhuphe iimpawu zesifo se-bowel syndrome kunye nezinye izifo zamathumbu. Fumana ngokuthe ngqo ukuba ukutya okuphantsi kwe-FODMAP kujongeka njani kwaye nokuba ukutya kukulungele na apha.
Izifo zamathumbu kunye nesifo se-bowel syndrome ziimeko ezingathandekiyo kwabo bachaphazelekayo, ezinokuthi zibe nefuthe elinamandla kwimpilo, ubomi bemihla ngemihla, kunye neengqondo. Ukutya kweFODMAP kunokuzisa isiqabu.
I-FODMAP ayinanto yakwenza negama eliphantse lafana nesandi “imephu yokutya”. Isifinyezo se-oligo-, i-di- kunye ne-monosaccharides kunye ne-polyols, ichaza uDkt Katharina Scherf, intloko yeqela elisebenzayo le-Functional Biopolymer Chemistry kwi-Leibniz Institute of Food Systems Biology kwiYunivesithi yaseMunich.
Oku kubhekiselele kwiicarbohydrates ezivundileyo, okt ezininzi, kabini, kunye neswekile enye, kunye ne-polyvalent sugar alcohols njenge sorbitol okanye imannitol. Oku kunokubangela izikhalazo zesisu kubantu ababuthathaka.
I-FODMAP iqulethwe kwiziqhamo ezahlukeneyo kunye nemifuno, kunye neemveliso zobisi kunye ne-cereal, kodwa kunye nobusi kunye nejusi ye-agave, itsho ingcali. Ngoko ke ukutya kwe-FODMAP malunga nokuyeka ukutya okunomxholo ophezulu we-FODMAP ixesha elifutshane.
I-FODMAP - ingcamango
UPeter Gibson kunye noSusan Shepherd baqhube uphando lweklinikhi kunye nezigulane ze-bowel syndrome ezicasulayo kwi-2010. Oku kwafumanisa ukuba iimpawu zezigulane zehla xa zidla ukutya okuphantsi kwe-FODMAP.
Enyanisweni, ii-FODMAP ziyinxalenye yokutya kwabantu abaninzi kwansuku zonke, okunokulinganisela, kunye nokuqonda. Kungenxa yokuba, ngokuqhelekileyo, iicarbohydrates aziyongozi kwaphela. Uphononongo olwenziwe ngabaphandi uGibson kunye noMalusi baphinde bafumanisa ukuba abanye abantu bagaya iiFODMAP kakubi kunabanye.
Ngokukodwa kwi-syndrome ye-bowel syndrome, ukutya ngokwembono ye-FODMAP kusebenza ngcono kakhulu kuneengcebiso zokutya zangaphambili, kodwa ubungqina besayensi buyi-den och kakhulu.
I-FODMAP - ukutya okanye utshintsho lokutya?
Ixhala ngokucacileyo hayi ukutya kombane, okuthembisayo kwiiveki ezine i-Bikinifigur egqibeleleyo, kodwa ijikeleze ingcamango eyondlayo yokuba izikhalazo kuluhlu lwesisu zinokunciphisa. Kubantu abanesifo se-bowel syndrome, i-FODMAP ayisoloko iyinto yangaphandle.
Ukongezelela, ingcamango ye-FODMAP ayiphuhliswanga ukuba isebenze njengokutya okusisigxina, ilumkisa ingcali yezondlo uDkt Katharina Scherf. Kunokuba kubhekiselelwe ekunciphiseni iimpawu, ukuze kufumaneke ngoko ngokubuyisela ngenjongo yokutya okuthile, ngubani onyamezelayo kwaye ongenayo. I-FODMAP Diät inokwahlulwa ngokwezigaba ezithathu.
Isigaba soku-1: Ukutya okune-FODMAP
Ekubeni ukutya okuphantsi kwe-FODMAP akukona ukutya okuqhelekileyo, imithetho eyahlukileyo isebenza apha. Ngokungafaniyo ne-DASH okanye i-TLC, ukutya kwe-FODMAP akuyiyo utshintsho olusisigxina lokutya. Iiveki ezi-6-8 kuphela - i-sp iyayincoma, i-nutristists - kufuneka unamathele ngokuthe ngqo kwizikhokelo zengcamango kwaye wenze ngaphandle kokutya okunzima kwe-FODMAP.
Uluhlu lokutya okutyebileyo kwe-FODMAP kunye ne-FODMAP-oluhlwempuzekileyo ufumana umzekelo kwi-fodmap.de.
Ngokukhawuleza uya kuqaphela ukuba amathumbu akho alulama kwaye i-flatulence kunye nohudo luba luncinci okanye lunyamalale ngokupheleleyo.
Isigaba se-2: Guqula emva kokutya
Emva kweeveki ezi-6-8 zokuqala zokutya okungqongqo, phinda ubuyisele ukutya okunomxholo ophezulu we-FODMAP kwisidlo sakho.
Ngokukhawuleza ukuba iziphumo ezibi zenzeke emva kokongezwa kokutya, kufuneka uphawule phantsi njengokutya okungenakunyamezela kuwe. Ngale ndlela, unokuchonga ukutya okunganyamezelekiyo nganye nganye. Noko ke, khumbula ukuba ukusabela kukutya okuthile kunokulibaziseka.
Ngoko ke, kuyanceda ukuvavanya i-FODMAP nganye ngokubambisana nengcali yezondlo kwaye kungekhona ngokwakho.
Isigaba sesi-3: Ngaba ukutya kwe-FODMAP kunempilo kwixesha elide?
Emva kokuba uvavanye konke ukutya okutyebileyo kwe-FODMAP kwiimpawu zakho, nayiphi na into enyanyezelwe kakuhle iya kubuyiselwa ngokusisigxina kwisidlo sakho.
Ukuze ugweme zonke iiFODMAP ngokusisigxina kwisondlo sakho akunangqiqo, ubuncinci kwimbono yesondlo, kusho uDkt Katharina Scherf. Ukutya okubalulekileyo, okukhuthaza impilo, njengemifuno kunye neziqhamo ngokubanzi kwaye ngokusisigxina ukusuka ekutyeni kwakhe ukuvala, ukuba oku akuyomfuneko ngokwembono yezempilo, kunokukhuthaza ukungondleki.
IiFODMAP zisisiseko sesondlo esibalulekileyo kwiibhaktheriya ezininzi ezikhuthaza impilo yamathumbu. Ngexesha elide le-FODMAP Diät inokuza kwimeko egqithisileyo nakwi-impairment ye-gastrointestinal microbiota (Darmflora), ichaza iNgcali.
I-FODMAP-Ukufumana njani malunga nokunganyamezeli
Ngelishwa, akukabikho ndlela yokuvavanya ethembekileyo onokuyisebenzisa ukufumanisa ukuba unokunganyamezeli kweFODMAP. Olona khetho lungcono kukulandela isigaba sokuqala se-FODMAP, emva koko unokubona ukuba utshintsho lwakho lokugaya lutshintsha njani. Kule nqanaba, unciphisa ukutya okutyebileyo kwe-FODMAP ekudleni kwakho ngexesha elithile (malunga neeveki ezimbini ukuya kwezine). Kodwa lumka, yonke enye into - nokuba yindlela yokutya okanye amayeza emihla ngemihla - nawo kufuneka athathwe ngexesha lenqanaba lovavanyo. Le kuphela kwendlela oya kukwazi ngayo ukuba ukutya okuphantsi kweFODMAP kwenza umehluko. Ngaphambi kokuba wenze njalo, kufuneka uthethe nesondlo sokutya okanye ugqirha wakho wentsapho, onokukunceda ngokutya kweFODMAP. Isigaba sesibini siya kuchonga oko kuthiwa yi-triggers - iiFODMAP ezikubangela iingxaki.
Iyintoni inzuzo yengcamango yeFODMAP ekuhambeni kwexesha?
Ukunciphisa umzimba akuyiyo yonke into ekugxilwe kuyo oku kutya. Le ngcamango ibaluleke kakhulu kubantu abane-irritable bowel syndrome, ukunganyamezeli kwe-fructose, ukunganyamezeli kwe-lactose, kunye neengxaki ezingabonakaliyo zesisu ezifana ne-cramps eqhubekayo okanye i-flatulence.
Kwimeko nayiphi na into, ingcali kufuneka ihlolisise ukuba kukho iimeko ezinzima ngakumbi, umzekelo ngokwenza i-gastroscopy okanye uvavanyo lwegazi.
Iimbaleki zemigama emide zihlala zineengxaki zokugaya ukutya ngexesha lokhuphiswano. Ukutshintsha ukutya kwakho iveki enye ukuya kwiiveki ezimbini ngaphambi kogqatso kunokuncedisa ekunciphiseni ukungonwabi kwaye ngaloo ndlela kuphucule ukusebenza kwakho. Ngokukodwa xa i-carb-loading ngosuku olwandulela ukhuphiswano, kufuneka ugxininise kwirayisi okanye imveliso yengqolowa endaweni yesonka kunye neemveliso zengqolowa.
Iingcebiso ezisithoba malunga nokutya ngokweFODMAP
Ukucwangcisa kwangaphambili kunokuba luncedo kakhulu, ngakumbi ukuqhelana nokutya okwahlukeneyo. Unokufumana uluhlu lwekhonkrithi yokutya okucetyiswayo, umzekelo, kwi-German Society for Nutrition okanye i-German Society for Gastroenterology.
Zibhalele uludwe lwezinto ozithengayo – oku kunokuvakala “njengesikolo sakudala”, kodwa kuyakunceda ukuba ugcine isishwankathelo. Ikwakunceda ukuba uqiniseke ukuba unomxube olungeleleneyo wecarbohydrates, iiproteni, kwaye ngakumbi imifuno endlwini. Ungalibali i-snacks ezimbalwa malunga ne-snacking fits.
Ngelishwa, awukwazi ukukuphepha ukufunda iileyibhile kwivenkile enkulu. Ngokusisiseko, iimveliso ezifana neziqhamo, ubusi, iagave, isiraphu yengqolowa, ingqolowa, nesoya, kunye nokutya okuninzi okulula, ziphezulu kakhulu kwiFODMAP.
Nje ukuba uzifumanele iiresiphi ezimbalwa, ungazilungiselela ngemithamo emikhulu kwaye emva koko umkhenkce izahlulo ezithile. Oku kuya kongela ixesha elininzi phakathi evekini kwaye uya kuhlala unesitya esele silungisiwe kwimeko kaxakeka.
Ukufumana ifayibha eyaneleyo, ungasebenzisa ngokufanelekileyo isonka esingenagluten kunye nepasta. Ukunyuswa komxholo wefayibha kwiimveliso kubaluleke kakhulu. Ukutya okune-6 g yefiber ubuncinane kwi-100g ngoko ke kufanelekile. Oku kunomzekelo irayisi emdaka, amandongomane, kunye nembewu, iitapile ezinolusu, i-flaxseed, ipopcorn engaxutywanga/eswiti, iquinoa kwakunye nebhakwheat.
Jonga ukutya kwakho kwe-calcium. Abaninzi baphepha iimveliso zobisi eziphezulu kwi-FODMAP, ezinokubangela ukusilela kwe-calcium. Cwangcisa ukutya ukutya okutyebileyo kwekhalsiyam ezimbini ukuya kwezintathu mihla le, njengeoat okanye ubisi lwealmond.
Kungcono ukuphepha utywala ngexesha lokutya, eligcina i-FODMAP kwaye lithambile kwi-lining yesisu. Amanzi amaninzi asempilweni kwaye anceda umzimba wakho ekucoleni.
Ukuhlafuna amaqhekeza amancinane ngokucothayo kukhuthaza ukutya usazi. Kodwa iimali ezincinci zikwalula ukuba umzimba wakho wetyiswe. Ukongeza, ukuba ukunganyamezeli kwenzeka, unokusabela ngokukhawuleza.
Ukutyelela iindawo zokutyela kulucelomngeni olukhethekileyo. Eyona ndlela ingcono yokuhlangabezana nazo kukufumana kwangaphambili malunga nezitya ezithengiswayo. Thetha nabasebenzi ucele ingqolowa-, ubisi-, ikonofile- kunye nezitya itswele-free. Kulula ngakumbi kwiindawo zokutyela apho unokwenza khona ukutya kwakho. Iisosi kufuneka zisoloko zihanjiswa ngokwahlukeneyo.
Isiphelo sethu seFODMAP
Ukutya kwe-FODMAP akukona ukutya ngendlela eqhelekileyo, ngoko ayifanelekanga ukunciphisa umzimba. Uluhlu lokutya onakho kwaye awukwazi ukutya njengenxalenye yokutya okuphantsi kwe-FODMAP okude.
Oku kwenza ukuba ukhetho lokutya lube luncinci kakhulu, yiyo loo nto oku kutya akufuneki kulandelwe ngokusisigxina kwaye kuluncedo kuphela kubantu abathile, abafana nezigulana ze-IBS. Ngoko ke, akufanele ulandele ukutya kwe-FODMAP ngokwakho, kodwa uhlale uxubusha nogqirha okanye isondlo sesondlo kwangaphambili.
