Sungani Zopanda Gluten
Kupanga kusintha kwa zakudya kumakhala njira yofunika kwambiri yothetsera mavuto osiyanasiyana, kuphatikizapo matenda a chithokomiro ndi matenda omwe amadzimadzimutsa. Zosankha zabwino za zakudya zingathandize kuchiza kapena kusintha zinthu zambiri za thanzi, kuchepetsa zizindikiro, kapena kuthandizira kuchepetsa kapena kuthetsa kusowa kwanu kwa mankhwala enaake.
Mmodzi mwa otchuka kwambiri (ena anganene kuti ali ovuta) kusankha zakudya kumachotsa zakudya zowonjezera zakudya zamtundu wa gluten, zomwe zimatchedwa "zakudya zopanda thanzi." Pali umboni wakuti matenda a leliac ndi kutsekemera kwa gluten amachititsa kuti anthu azichita zinthu moyenera , kuphatikizapo matenda a chithokomiro monga Hashimoto's thyroiditis ndi Graves 'matenda.
Akatswiri okhudzana ndi thanzi labwino ndi othandizira alimbikitsanso kuti odwala chithokomiro-ngakhale omwe amayesa matenda osokoneza bongo-akuganiza kuti akuyesa kudya zakudya zopanda thanzi kuti awone ngati akumva bwino.
Akatswiri ena tsopano akunena kuti phindu lenileni la chiwerengero cha anthu sikuti limakhala losauka, koma poteteza chinachake chotchedwa FODMAPs.
Kodi FODMAP ndi chiyani?
FODMAP yodziwika bwino amaimira Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. Zonsezi ndi mamolekyu a oligosaccharide ochepa omwe amapezeka mu zakudya komanso ambiri omwe amadya chakudya chakumadzulo chomwe sichimaikidwa m'matumbo aang'ono m'magulu a anthu.
Zakudya zochepa za FODMAP zinapangidwa ku University of Monash ku Melbourne. Kumeneko, Peter Gibson, MD ndi Susan Shepherd, Ph.D. anapeza kuti kuletsa FODMAP ku zakudya kumapindulitsa anthu omwe ali ndi vuto lopweteka m'mimba komanso matenda ena a m'mimba.
Zakudya izi sizimangokwanira, koma mabakiteriya omwe ali m'matumbo amawathandiza mofulumira, zomwe zimawonjezera mpweya ndipo zimayambitsa mimba ndi kusokonezeka. Malingana ndi akatswiriwa, madokotala, chakudya chochepa cha FODMAP chimathandiza kuchepetsa zizindikiro, kuphatikizapo kupweteka m'mimba, gasi ndi kupweteka, kudzimbidwa, kutsegula m'mimba, ndi kunyoza.
Ndi Zakudya Ziti Zazikulu ndi Zochepa FODMAP?
Mbewu imodzi yambewu yapamwamba ya FODMAP ya fructose-si-brainer yomwe munthu aliyense wodziwa za thanzi labwino ayenera kusiya, zinthu zina zapamwamba za FODMAP zimagwera mu gulu la zakudya zina zowonjezera. Nyemba, mbewu zina (kuphatikizapo tirigu, rye, ndi balere), zipatso zamwala monga maapulo, yamatcheri, etc., ndi masamba osiyanasiyana, kuphatikizapo broccoli ndi Brussels zikumera zonse zimalowa m'gulu lapamwamba la FODMAP.
Zakudya zina zapamwamba za FODMAP zomwe ziyenera kupezedwa pa zakudya zochepa za FODMAP zikuphatikizapo:
- Zomera zina monga adyo, anyezi, shallots, scallions, artichokes, ndi kolifulawa
- Nyemba zina, kuphatikizapo impso, lima, mung, soya, ndi impso zofiira
- Bowa
- Nandolo
- Zipatso zambiri, kuphatikizapo maapulo, apricots, mapeyala, zipatso, yamatcheri, mphesa, mango, mapeyala, plums, ndi mavwende
- Msuzi ndi nyama zokonzedwa
- Zambiri zomwe zili ndi tirigu
- Mbewu zina, kuphatikizapo amaranth, balere, ndi spelled
- Ambiri mkaka
Kotero, zakudya ziti ndizochepa FODMAP? Zakudya, nkhuku, mazira, nsomba, tirigu wopanda tirigu, quinoa, zipatso zopanda miyala, ndi masamba osiyanasiyana. Pano pali chithandizo chothandizira cha FODMAP cholembera ndi mndandanda wa zolemba zina za FODMAP .
Kodi Zakudya Zochepa za FODMAP zingakuthandizeni?
Kuti mudziwe ngati muli ndi chidwi ndi zakudya zapamwamba za FODMAP, mukhoza kudziyesa nokha.
Yambani mwa kuthetsa zakudya zapamwamba za FODMAP kwathunthu kwa masabata asanu ndi atatu. Pa nthawiyi, bweretsani chakudya chimodzi masiku onse anayi ndipo muyese yankho lanu ndi zizindikiro zanu. Ngati mwachitapo kanthu, dikirani sabata lina musanabwererenso chakudya china.
Ndizovuta kuthetsa zakudya zomwe mumadya. Ndipo zakudya za FODMAP ndizovuta kwambiri kuposa zambiri. Koma ngati muli ndi zizindikiro za m'mimba, zingakhale zoyenera kuyesa zakudya za FODMAP ndikusunga mazati pafupi ndi momwe mumamvera pambuyo pake.
Panthawiyi, pofuna kupeza malangizo, chothandizira ndi buku, Complete Low-FODMAP Diet , lolembedwa ndi Drs. Gibson ndi Shepherd.
Zochitika Zatsopano
Zotsatira za mayesero a zachipatala, zoyamba zamtundu wake ku United States, zinalembedwa mu Meyi wa 2016 kuti zakudya zochepa za FODMAP zathandiza anthu oposa theka la anthu kuphunzira kupambana zizindikiro za matenda osokoneza bongo.
> Zotsatira:
> Eswaran, Shanti, Chey, William ndi. al. Zakudya Zochepa za FODMAP Zimapangitsa Makhalidwe Abwino, Amachepetsa Kuwonongeka kwa Ntchito, komanso Zimapangitsa Odwala Matenda Ogona Ndi Odwala ndi Irritable Bowel Syndrome ndi Kutsekula m'mimba: Zotsatira Zomwe Zimachokera ku US Randomised, Controlled Trial. Gastroenterology, 2016; 150 (4): S172 DOI: 10.1016 / S0016-5085 (16) 30665-5.
> Gibson, Shepherd, et al. "Zolemba zokhudzana ndi Zakudya Zowonetsera Zochita Zokwanira Mimba: Njira ya FODMAP" J Gastroenterol Hepatol. 2010; 25 (2): 252-258.