Bella Adams
I-FODMAP ingumqondo wokudla ongakhulula izimpawu ze-bowel syndrome ecasulayo nezinye izifo zamathumbu. Thola ukuthi ukudla okuphansi kwe-FODMAP kubukeka kanjani nokuthi ukudla kukulungele yini lapha.
Izifo zamathumbu kanye nesifo sofuba esicasulayo yizimo ezingajabulisi kulabo abathintekayo, ezingaba nomthelela onamandla empilweni, ekuphileni kwansuku zonke, ngisho nengqondo. Ukudla kwe-FODMAP kungaletha impumuzo.
I-FODMAP ayihlobene kancane negama elicishe lifane nelizwakalayo elithi “imephu yokudla”. Kuyisifinyezo se-oligo-, i-di- kanye ne-monosaccharides kanye nama-polyols, kuchaza uDkt. Katharina Scherf, inhloko yeqembu elisebenzayo le-Functional Biopolymer Chemistry e-Leibniz Institute of Food Systems Biology e-Technical University of Munich.
Lokhu kubhekisela kumacarbohydrate avutshelwayo, okungukuthi ushukela omningi, okabili, nowodwa, kanye notshwala obunoshukela omningi njenge-sorbitol noma i-mannitol. Lokhu kungadala izikhalazo zamathumbu kubantu abazwelayo.
Ama-FODMAP aqukethwe izithelo nemifino ehlukahlukene, kanye nemikhiqizo yobisi nezinhlamvu, kodwa futhi kujusi nejusi ye-agave, kusho uchwepheshe. Ngakho-ke ukudla kwe-FODMAP kumayelana nokuzithiba ekudleni okunokuqukethwe okuphezulu kwe-FODMAP isikhathi esifushane.
I-FODMAP - umqondo
UPeter Gibson noSusan Shepherd benza ucwaningo lomtholampilo ngeziguli ze-bowel syndrome ezicasulayo ngo-2010. Lokhu kwathola ukuthi izimpawu zeziguli zehla lapho zidla ukudla okuphansi kwe-FODMAP.
Eqinisweni, ama-FODMAP ayingxenye yokudla kwabantu abaningi kwansuku zonke, okulinganiselayo, nokuqaphela. Lokhu kungenxa yokuthi, ngokuvamile, ama-carbohydrate awayona ingozi nhlobo. Ucwaningo olwenziwa abacwaningi uGibson noShepherd luphinde lwathola ukuthi abanye abantu abagaye kahle ama-FODMAP kunabanye.
Ikakhulukazi ku-irritable bowel syndrome, ukudla ngokomqondo we-FODMAP kusebenza kangcono kakhulu kunezincomo zokudla zangaphambilini, kodwa ubufakazi besayensi buyi-den och mncane kakhulu.
I-FODMAP - ushintsho lokudla noma lokudla?
Akukhathazi ngokusobala ukudla okuwumbani, okuthembisa emasontweni amane i-Bikinifigur ephelele, kodwa mayelana nomqondo onomsoco wokuthi izikhalazo ebangeni lesisu zinganciphisa. Kubantu abahlukunyezwa yi-irritable bowel syndrome, ama-FODMAP ngokuvamile awawona umqondo wangaphandle.
Ngaphezu kwalokho, umqondo we-FODMAP awuthuthukiswanga ukuze usebenze njengokudla okungapheli, uxwayisa isazi sokudla okunomsoco uDkt. Katharina Scherf. Kunalokho kuhloswe ukunciphisa izimpawu, ukuze kutholakale-ke ngokubuyisela okunenjongo kokudla okuthile, okubekezelelayo nokungakwenzi. I-FODMAP Diät ingahlukaniswa ngaleyo ndlela ibe izigaba ezintathu.
Isigaba 1: Ukudla okune-FODMAP
Njengoba ukudla okuphansi kwe-FODMAP kungekona ukudla okuvamile, imithetho ehlukene iyasebenza lapha. Ngokungafani ne-DASH noma i-TLC, ukudla kwe-FODMAP akulona ushintsho oluhlala njalo lokudla. Amaviki angu-6-8 kuphela - i-sp incoma, izazi zokudla okunomsoco - kufanele unamathele ngokuqinile eziqondisweni zomqondo futhi wenze ngaphandle kokudla okunamandla kwe-FODMAP.
Uhlu lokudla okucebile kwe-FODMAP kanye nokudla okumpofu kwe-FODMAP okuthola njengesibonelo ku-fodmap.de.
Ngokushesha uzobona ukuthi amathumbu akho ayalulama futhi ukuqunjelwa kanye nesifo sohudo kuba kuncane noma kunyamalale ngokuphelele.
Isigaba sesibili: Shintsha ngemva kokudla
Ngemuva kwamaviki okuqala angu-6-8 okudla okuqinile, buyisela kancane kancane ukudla okunokuqukethwe okuphezulu kwe-FODMAP ekudleni kwakho.
Ngokushesha nje lapho imiphumela engemihle yenzeke ngemva kokwengezwa kokudla, kufanele ukuphawule njengokudla ongabekezeleleki kuwe. Ngale ndlela, ungakwazi ukuhlonza ukudla ongabekezeleleki ngakunye ngakunye. Nokho, khumbula ukuthi ukusabela ekudleni okuthile kungase kubambezeleke.
Ngakho-ke, kuyasiza ukuhlola i-FODMAP ngayinye ngokubambisana nochwepheshe bokudla okunomsoco hhayi ngokwakho.
Isigaba sesi-3: Ingabe ukudla kwe-FODMAP kunempilo esikhathini eside?
Ngemuva kokuthi uhlole konke ukudla okucebile kwe-FODMAP kwezimpawu zakho, noma yikuphi okubekezelelwa kahle kuzophinde kuhlanganiswe unomphela ekudleni kwakho.
Ukugwema wonke ama-FODMAP unomphela ekudleni kwakho akunangqondo, okungenani ngokombono wokudla okunomsoco, kusho uDkt Katharina Scherf. Ukudla okubalulekile, okukhuthaza impilo, njengemifino nezithelo ngokuvamile futhi unomphela kusukela ekudleni kwakhe kuya ekuvimbeleni, uma lokhu kungenasidingo ngokombono wezempilo, kunalokho kukhuthaza ukungondleki.
I-FODMAP iyisisekelo esibalulekile sokudla okunomsoco kumagciwane amaningi amathumbu akhuthaza impilo. Nge-FODMAP Diät yesikhathi eside ingafika esimweni esibi kakhulu ngisho nasekuphazamisekeni kwe-microbiota yamathumbu (Darmflora), kuchaza i-Expertin.
I-FODMAP - Ukuthola kanjani ngokungabekezelelani
Ngeshwa, akukabi khona indlela yokuhlola ethembekile ongayisebenzisa ukuze uthole ukuthi unokungabekezelelani kwe-FODMAP. Inketho engcono kakhulu ukulandela isigaba sokuqala somqondo we-FODMAP, ngemuva kwalokho usungabona ukuthi ukugaya kwakho kushintsha kanjani. Kulesi sigaba, unciphisa ukudla okucebile kwe-FODMAP ekudleni kwakho esikhathini esilinganiselwe (cishe amasonto amabili kuya kwamane). Kodwa qaphela, konke okunye - kungaba imikhuba yokudla noma imithi yansuku zonke - kufanele futhi ithathwe ngesikhathi sokuhlolwa. Lena yindlela kuphela oyokwazi ngayo uma ukudla okuphansi kwe-FODMAP kwenza umehluko. Ngaphambi kokwenza kanjalo, noma kunjalo, kufanele ukhulume ne-nutritionist noma udokotela wakho womndeni, ongakusiza ngokudla kwe-FODMAPs. Isigaba sesibili sizobe sesikhomba lokho okubizwa ngokuthi ama-triggers - ama-FODMAP akudalela izinkinga.
Iyini inzuzo yomqondo we-FODMAP ngokuhamba kwesikhathi?
Ukwehliswa kwesisindo akukona neze ukugxila kulokhu kudla. Lo mqondo ubaluleke kakhulu kubantu abane-irritable bowel syndrome, ukungabekezelelani kwe-fructose, ukungabekezelelani kwe-lactose, nezinkinga zesisu ezingaqondile njengamajaqamba noma ukuqunjelwa.
Kunoma yikuphi, uchwepheshe kufanele ahlole ukuthi zikhona yini izimo ezimbi kakhulu, isibonelo ngokwenza i-gastroscopy noma ukuhlolwa kwegazi.
Abagijimi bamabanga amade bavame ukuba nezinkinga zokugaya ukudla ngesikhathi somqhudelwano. Ukushintsha ukudla kwakho isonto elilodwa kuya kwamabili ngaphambi komjaho kungasiza ekudambiseni ukungakhululeki futhi ngaleyo ndlela kuthuthukise nokusebenza kwakho. Ikakhulukazi lapho ulayisha i-carb ngobusuku bangaphambi komncintiswano, kufanele ugxile elayisi noma imikhiqizo yommbila esikhundleni sesinkwa nemikhiqizo kakolweni.
Amathiphu ayisishiyagalolunye okudla ngokusho kweFODMAP
Ukuhlela kusenesikhathi kungasiza kakhulu, ikakhulukazi ukuzijwayeza ukudla okuhlukene. Ungathola uhlu oluphathekayo lokudla okunconyiwe, isibonelo, ku-German Society for Nutrition noma i-German Society for Gastroenterology.
Zibhalele uhlu lwezinto ozithengayo - lokhu kungase kuzwakale “njengesikole sakudala”, kodwa kukusiza ukuba ugcine uhlolojikelele. Kukusiza futhi ukuthi uqiniseke ukuthi unengxube elinganiselayo yama-carbohydrate, amaprotheni, futhi ikakhulukazi imifino endlini. Ungakhohlwa ama-snacks ambalwa ukuze uthole ama-snacking fits.
Ngeshwa, awukwazi ukugwema ukufunda amalebula esitolo. Ngokuyisisekelo, imikhiqizo efana nezithelo, uju, i-agave, isiraphu yommbila, ukolweni, nesoya, kanye nokudla okuningi okulula, kuphezulu kakhulu ku-FODMAP.
Uma usuzitholele izindlela zokupheka ezimbalwa, ungazilungiselela ngamanani amakhulu bese ufriza izingxenye ngazinye. Lokhu kuzokongela isikhathi esiningi phakathi nesonto futhi usazoba nesidlo esenziwe ngomumo esimweni esiphuthumayo.
Ukuze uthole i-fiber eyanele, ungasebenzisa kahle isinkwa esingenayo i-gluten ne-pasta. Ukwanda kwe-fiber okuqukethwe emikhiqizweni kubaluleke kakhulu. Ngakho-ke ukudla okune-fiber okungenani engu-6 g ku-100g kufaneleka kahle. Lokhu kufaka isibonelo irayisi elinsundu, amantongomane, nembewu, amazambane anesikhumba, i-flaxseed, i-popcorn engafakwanga usawoti/ushukela, iquinoa kanye ne-buckwheat.
Qaphela ukudla kwakho kwe-calcium. Abaningi bagwema imikhiqizo yobisi ephezulu kuma-FODMAP, engabangela ukuntuleka kwe-calcium. Hlela ukudla ukudla okune-calcium okubili kuya kokuthathu nsuku zonke, okufana ne-oat noma ubisi lwe-alimondi.
Kungcono ukugwema utshwala ngesikhathi sokudla, okusindisa ama-FODMAP futhi futhi kube mnene emgqeni wamathumbu. Amanzi amaningi anempilo futhi asiza umzimba wakho ekugayeni ukudla.
Ukuhlafuna izingxenye ezincane kancane kancane ngokuvamile kukhuthaza ukudla ukwazi. Kodwa amanani amancane nawo alula ngomzimba wakho ukuba uwagaye. Ngaphezu kwalokho, uma ukungabekezelelani kwenzeka, ungasabela ngokushesha.
Ukuvakashela izindawo zokudlela kuyinselelo ethile. Indlela engcono kakhulu yokubhekana nazo ukuthola kusengaphambili izitsha ezinikezwayo. Khuluma nabasebenzi futhi ucele ukolweni-, ubisi-, ugalikhi- kanye nezitsha ezingena-anyanisi. Kulula ikakhulukazi ezindaweni zokudlela lapho ungazenzela khona ukudla kwakho. Amasoso kufanele anikezwe ngokuhlukana njalo.
Isiphetho sethu se-FODMAP
Ukudla kwe-FODMAP akukona ukudla ngomqondo wakudala, ngakho akufanelekile ukwehlisa isisindo. Uhlu lokudla ongakwazi futhi ongakwazi ukukudla njengengxenye yokudla okuphansi kwe-FODMAP okuhambisanayo lude.
Lokhu kwenza ukukhetha kokudla kulinganiselwe kakhulu, yingakho lokhu kudla akufanele kulandelwe unomphela futhi kuwusizo kuphela kubantu abathile, njengeziguli ze-IBS. Ngakho-ke, akufanele neze ulandele ukudla kwe-FODMAP uwedwa, kodwa uhlale uxoxa ngakho nodokotela noma isazi sokudla okunomsoco kusengaphambili.
