Ngati mukumva zowawa nthawi zambiri kuti musamatuluke, gasi, kudzimbidwa ndi / kapena kutsekula m'mimba, mungakhale ndi vuto lotchedwa Irritable Bowel Syndrome ( IBS ), lomwe limakhudza pafupifupi anthu mamiliyoni makumi anayi a ku America. Zakudya za FODMAP ndi njira zowonetsera zizindikiro zowonetsera zizindikiro ndipo zingathandize 75 peresenti ya odwala IBS kupeza mpumulo wa chizindikiro.
Kodi FodMAPs Diet ndi chiyani?
Chakudya cha FODMPA ndi kudya kwa kanthawi kwa anthu omwe akudwala IBS kapena amene amadwala m'mimba monga kupweteka, kupweteka, gasi, kudzimbidwa kapena kutsekula m'mimba.
Zakudya zozikidwa pazifukwazi zatsimikiziridwa kukhala zothandiza pakuthandiza odwala IBS kupeza mpumulo wa zizindikiro.
FODMAPs amadziwika kuti ndi zakudya zomwe zimakhala zovuta kuzimba : Fermentable- Oligo- Di- ndi Monosaccharides ndi Polyols. Zakudya zimenezi sizimakhudzidwa ndi matumbo aang'ono ndipo amaperekedwa kumatumbo akulu komwe angapangitse madzi kusungira, gasi, ndi zina zovuta kuzidziwitsa. Anthu ambiri omwe ali ndi IBS omwe amadya zakudya zamtundu wa FODMAP amafotokoza kuti akumva ngati ali ndi buluni m'thupi.
Kuwonjezera pa zizindikiro za GI, zakudya za FODMAP zakhala zikukhudzidwa ndi kukhudzidwa mtima ndi kusinthasintha mabakiteriya .
Zitsanzo za FODMAP Zapamwamba Zakudya
Fermentable (fructans): tirigu, rye anyezi,
Oligosaccharides: nyemba, adyo, anyezi, mizu ya chicory, inulini
Mavitamini (lactose): mkaka ndi yogurt
Monosaccharides (fructose): uchi, maapulo, mavwende, mango
Ndipo
Polyols (sorbitol ndi mannitol): maapulo, zipatso zamwala, nsuzi yopanda shuga kapena chingamu
Mndandanda uwu umapereka chitsanzo cha zakudya zapamwamba mu FODMAPs. Kugwira ntchito ndi munthu wodziteteza wodya zakudya ophunzitsidwa bwino ndi ma FODMAP akulimbikitsidwa kuti adziwe mndandanda wathunthu wa zakudya ndikuwunika momwe chakudyacho chikuyendera.
Ndikofunika kuwerenga malemba mosamala potsatira zakudya zochepa za FODMAPs . Ngakhale tirigu ndi zakudya zapamwamba za FODMAP, kudya kwa gluten sikukuwonedwa kuti ndi gawo la zakudya zochepa za FODMAP monga zakudya zambiri za FODMAP zomwe zingakhale zakudya zopanda gluteni , monga root inulin ndi chicory.
Kodi Ndikuyembekeza Chiyani Potsatira Zomwe Zidyetsa Zakudya Zakudya Zam'madzi?
FODMAPs ndi chakudya chophunzitsira kuti mudziwe zakudya zomwe zimakhudza zizindikiro zanu za GI. Mutatsatira chakudya chochepa cha FODMAP kwa masabata 4 mpaka 6, mutha kuyamba kuona kusintha kwa m'mimba mwanu. Ambiri amene amatsatira zakudya zochepa za FODMAP amafotokozanso kuwonjezeka kwa magulu amphamvu.
Pambuyo pakutsata chakudya chochepa cha FODMAP kuti muwononge nthawi yambiri, yambani kubwezeretsanso zakudya zochepa zomwe mumazikonda kwambiri za FODMAPs, imodzi panthawi kuti muwone ngati zikuvutitsa. Cholinga chake si kudya zakudya zochepa za FODMAP kwa moyo, koma kudya zakudya zathanzi ndi zosiyanasiyana zomwe sizikuchititsa kuti vuto la GI likhale lovuta.
Zothandizira Zothandizira FODMAP
Ngati mukufuna kuphunzira zambiri kapena mukufuna kutsatira zakudya zochepa za FODMAP, izi ndizofunikira:
Msonkhano wa Monash University Low FODMAP App
Gwiritsani ntchito pulogalamuyi yothandiza kupeza zakudya zakuthambo, zamkati, ndi zochepa za FODMAPs. Pulogalamuyo imasinthidwa nthawi zonse kuti idye zakudya zamakono.
Monash Blog
Ili ndilo blog ya Monash Univeristy Low FODMAP yotsatila zamakono komanso zotsatila zotsatila zakudya zochepa za FODMAP.
Kate Scarlata
Kate ndi katswiri wa zaumoyo wamagetsi ndi wolembetsa zakudya ndi wolemba buku la Complete Idiot Guide Yodya bwino ndi IBS ndi wolemba nawo wa 21 Day Tummy , New York Times yogulitsa kwambiri. Pitani ku blog yake kuti mudziwe zambiri za FODMAP.
IBS-Free.net
Iyi ndi webusaiti ya olemba mabuku a dietitian ndi FODMAP omwe amawadziwa Patsy Castos. Mabuku ake IBS Free Pomaliza! Sintha Carbs, Sinthani Moyo Wanu, ndondomeko yothandizira ku FODMAP kudya zakudya ndi Flavour popanda FODMAPs Cookbook ndizopindulitsa kwambiri zotsata chakudya cha FODMAPs.
> Zotsatira:
> Staudacher et al. Kuyerekeza kwa kuyankhidwa kwa zizindikiro pakutsata malangizo a zakudya zomwe zimakhala zochepa m'thupi (FODMAPs) motsatira malangizo oyenera odyetsera odwala omwe ali ndi matenda otupa. J Hum Nutrition Zakudya 2011 (5); 487-95.
> Chumpitazi BP et al. Mayendedwe othandizira odwala: m'magulu a tizilombo toyambitsa matenda amakhudzidwa ndi matenda opatsirana ku chakudya chochepa cha FODMAP kwa ana omwe ali ndi matenda opweteka. Kudyetsa Pharmacol Ther. 2015. Zisanayambe kusindikizidwa .