Nthano ya FODMAP imanena kuti kudya zakudya zapamwamba mu "FODMAPs" -kufotokozera mafuta olimbitsa mafuta, di-, mono-saccharides, ndi polyols, mchere wambiri wa zakudya zomwe zimapezeka mu zakudya zambiri-zimabweretsa kuchuluka kwa madzi ndi mpweya m'matumbo aang'ono ndi aakulu, omwe amachititsa zizindikiro monga ululu m'mimba , gasi, ndi kupweteka , ndi mavuto a motility a kutsegula m'mimba ndi kudzimbidwa. Nthano imanena kuti kutsatira chakudya chochepa-FODMAP chiyenera kuchepetsa zizindikirozi.
Kafukufuku wasonyezeranso kuti zikuwoneka kuti zotsatira za zakudya izi zimakhala zovuta. Mwa kuyankhula kwina, kudya zakudya zapamwamba-FODMAP nthawi yomweyo zidzawonjezera, zomwe zimayambitsa zizindikiro zomwe simungazipeze ngati mutadya chakudya padera.
M'magulu awiri otsatirawa, mudzapeza mndandanda wa zakudya zapamwamba komanso zapakati pa FODMAP . Mndandanda uwu umachokera ku kafukufuku wotsatiridwa kwambiri kuchokera ku yunivesite ya Monash ndipo ingasinthe pa nthawi. Kuwonjezera apo, mukhoza kukhala ndi zofuna zanu pazinthu.
Ngati mukufuna kutsatira chakudya chochepa cha FODMAP, ndikulimbikitseni kuti muzigwira ntchito payekha ndi munthu wodziwa bwino zakudya . Pali zoopsa pakupanga zakudya zanu. Ndiko kuyesa kusankha zinthu zina zozikidwa ndi zokonda zanu, zomwe zingayambitse zizindikiro zopitilira chifukwa chosowa kutsatira mwakhama chakudya chochepa cha FODMAP. Kugwira ntchito ndi katswiri wodziwa zakudya kumathandizanso kuti mupeze chakudya chokwanira komanso chokwanira, kuphatikizapo kudya zakudya zabwino .
Mofanana ndi mankhwala atsopano kapena njira zodyera, nthawi zonse ndi bwino kukambirana nkhaniyi ndi dokotala wanu.
Mndandanda wa Zakudya zapamwamba-FODMAP
Zakudya zotsatirazi zatsimikiziridwa kukhala zazikulu mu FODMAPs:
Zipatso:
- Maapulo
- Apricots
- Mabulosi akuda
- Yamakiti
- Chipatso champhesa
- mango
- Nectarines
- Amapichesi
- Mapeyala
- Zomera ndi prunes
- Makangaza
- Chivwende
- Matenda a fructose kwambiri kuchokera ku zipatso zam'chitini, zipatso zouma kapena madzi a zipatso
Mbewu
- Balere
- Couscous
- Farro
- Rye
- Semolina
- Tirigu
Lactose-Ali ndi Zakudya
- Buttermilk
- Cream
- Custard
- Ayisi kirimu
- Margarine
- Mkaka (ng'ombe, mbuzi, nkhosa)
- Tchizi tokha, kuphatikizapo kanyumba tchizi ndi ricotta
- Yogurt (yachizolowezi ndi Chigiriki)
Otsatsa Maziwa
- Mkaka wa oat (ngakhale 1/8 kutumikira akutengedwa ngati otsika-FODMAP)
- Mkaka wa Soy (US)
Mitundu
- Nyemba zophika
- Kabayifa wamaso akuda
- Ma nyemba
- Chikapu
- Lentils
- Nyemba za impso
- Ma nyemba a Lima
- Ma soya
- Apatule nandolo
Zokoma
- Agave
- Fructose
- Zipatso zam'munda za fructose
- Uchi
- Isomalt
- Maltitol
- Mannitol
- Molasses
- Sorbitol
- Xylitol
Zamasamba
- Artichokes
- Katsitsumzukwa
- Beets
- Kuphulika kwa Brussels
- Kolifulawa
- Selari
- Adyo
- Masaya
- Bowa
- Okra
- Anyezi
- Nandolo
- Mbalame (ziwalo zoyera)
- Shallots
- Nkhumba za chisanu
- Nkhumba zowonjezera shuga
Mndandanda wa Zakudya Zochepa-FODMAP
Zakudya zotsatirazi zatsimikiziridwa kukhala zochepa mu FODMAPs:
Zipatso
- Kuchetsa (malire 1/8 a zonse)
- Nthochi
- Mabulosi abulu
- Kantalupu
- Mphesa
- Honeydew vwende
- kiwi
- Mandimu
- Layimu
- Malalanje a malalanje
- Azitona
- lalanje
- Papaya
- Plantain
- Chinanazi
- Rasipiberi
- Rhubarb
- sitiroberi
- Tangelo
Zokoma
- Zosangalatsa zosakaniza zomwe sizikumatha -l
- Brown shuga
- Gulukosi
- Mabala a mapulo
- Shuga wowawa
- Shuga (sucrose)
Mafuta ndi Njira Zina
- Mkaka wa amondi
- Mkaka wa kokonati (malire 1/2 chikho)
- Ikani mkaka
- Mkaka wa mpunga
- Butter
- Zakudya zina, monga brie, camembert, mozzarella, Parmesan
- Zakudya za Lactose, monga mkaka wopanda lactose, ayisikilimu, ndi yogurt
Zamasamba
- Arugula (rocket lettuce)
- Bambowa amawombera
- Tsabola wa Bell
- Burokoli
- Bok choy
- Kaloti
- Celeriac
- Collard amadyera
- Kabichi Kawirikawiri
- Mbewu (theka la chimphongo)
- Biringanya
- Endive
- Fennel
- Zitheba
- Kale
- Letisi
- Parsley
- Parsnip
- Mbatata
- Radicchio
- Mbalame (zobiriwira zokha)
- Sipinachi, mwana
- Sikwashi
- Zakudya zokoma
- Swiss chard
- Tomato
- Tembenuzani
- Madzi a mabokosi
- Zukini
Mbewu
- Amaranth
- Msuzi wa Brown
- Bulgur tirigu (kuchepetsa 1/4 chikho chophika)
- Oats
- Zosowa za Gluten
- Kinoya
- Zamagetsi
Mtedza
- Maamondi (malire 10)
- Mitsuko ya Brazil
- Nkhono (malire 10)
- Macadamia mtedza
- Nkhuta
- Pecan
- Mtedza wa pine
- Walnuts
Mbewu
- Caraway
- Chia
- Dzungu
- Sesame
- Mpendadzuwa
Mapuloteni Sources
- Ng'ombe
- Nkhuku
- Mazira
- Nsomba
- nkhosa
- Nkhumba
- Nsomba za Nsomba
- Tofu ndi tempeh
- nkhukundembo
Zotsatira:
Barrett, J. & Gibson, P. "Clinical Ramifications of Malabsorption ya Fructose ndi Other Short-Chain Carbohydrate" Practical Gastroenterology 2007 XXXI: 51-65
Gibson, P. & Shepherd, S. "Zolemba zogwiritsa ntchito umboni wokhudzana ndi zizindikiro zogwira ntchito m'mimba: Njira ya FODMAP" Journal of Gastroenterology ndi Hepatology 2010 25: 252-258.
Monash University Low FODMAP Zakudya Zakudya