Kumene Mungapeze Maphikidwe Ochepa-FODMAP Maphikidwe

Kukonda zomwe chakudya chochepa cha FODMAP chikukuchitirani , koma ndikudabwa kuti mudzadye chiyani? Chimodzi mwa zinthu zofunika kwambiri pa chakudya choyenera ndi kukhala ndi maphikidwe osiyanasiyana. Pamene mukukonzekera nokha, mumayang'anitsitsa zomwe mukudya komanso osadandaula kwambiri zazomwe zili zobisika kwambiri za FODMAP.

Pofuna kukuthandizani kuti muzitha kupambana ndi zakudya, tasonkhanitsa pamodzi malo ena abwino omwe ali otsika kwambiri a FODMAP. Ndipo momwe mudzaonera, malo ambiri amakupatsani zambiri kuposa maphikidwe - amaperekanso zinthu zomwe zingakuthandizeni kuti mupambane pa zakudya. Chinthu chimodzi chopindulitsa kwambiri choyendera ma sitetiwa ndikuti adzakuwonetsani kuti simudyenso kudya zakudya zopweteka. Malingana ngati mukusunga mlingo wa FODMAP pansi pa zakudya zanu, mutha kukondweretsanso chakudya chanu popanda kudandaula kuti mudzayenera kulipira pamasankho mwanu.

Posankha maphikidwe, zikanakhala bwino kuyang'ana kawiri pa mndandanda wazitsulo. Zatsopano zokhudzana ndi zakudya za FODMAP zimachokera ku yunivesite ya Monash ku Australia. Zina mwa maphikidwe amene mumapeza pawebusaitiyi mwina zikhoza kukhala zokhudzana ndi zowonjezereka. Chidziwitso chanu chosinthidwa ndi pulogalamu ya University of Monash . Ngati mupeza njira yomwe imawoneka yosangalatsa koma ili ndi zowonjezera zomwe zapezeka kuti zilipamwamba-FODMAP, onani zomwe mungachite kuti musinthe.

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Zakudya Zochepa za FODMAP

Webusaitiyi imakhala ndi Larah Brook, yemwe adapeza thandizo la IBS kudzera mu zakudya zochepa za FODMAP. Amapereka maphikidwe a chakudya chamadzulo, chamasana, chakudya chamadzulo, masewera osakaniza komanso nthawi yapadera. Malo ake amapereka zokhudzana ndi zakudya komanso amalimbikitsa alendo kuti azigawana zomwe akumana nazo.

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Pang'ono Pang'ono Yummy

Webusaitiyi ndi ntchito ya Alana Scott, amene amasiyanitsa kukhala wolemba mabuku nthawi zonse ku blog ya Monash University low-FODMAP blog. Pamalo ake, Alana amapereka maphikidwe okoma kwambiri omwe ali ndi malingaliro a mtundu uliwonse wa chakudya ndi zokometsera zomwe mungaganize.

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Moyo ndi Thymez

Webusaitiyi, yokhala ndi mayi wotchedwa Zlata, ili ndi zowonjezera kwambiri za maphikidwe, kuphatikizapo zomwe zimasungunuka, maphunziro apamwamba ndi mchere. Kuphatikiza pa maphikidwe, amapereka ndondomeko za chakudya ndi mndandanda wothandiza kwambiri wogula zomwe zimapereka chidziwitso chokhudza zakudya zamatchulidwe.

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Low FODMAP

Webusaitiyi imayang'aniridwa ndi mayi wina dzina lake Cecilie, wochokera ku Norway. Cecilie ndi mlembi wa cookbook low-FODMAP ndi book travel.Her malo amapereka zosiyanasiyana zosiyanasiyana FODMAP maphikidwe.

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Kulimbitsa Thupi Kitchen

Webusaitiyi imayendetsedwa ndi Julie O'Hara, yemwe kale anali wolemba chakudya komanso katswiri wopanga mapulogalamu omwe tsopano akupereka zochepa zachuma za FODMAP. Maphikidwe ake amawoneka osangalatsa, koma iwe udzayenera kudutsa mumalo ake a blog ndi kusankha zakudya zomwe zikuwoneka bwino kwambiri kwa iwe.

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Matenda a Tummy Odwala Dietitian

Tsambali limayendetsedwa ndi Lauren, yemwe amalembetsa zakudya. Maphikidwe ake amayendetsa masewera kuchokera ku kadzutsa kupita ku chakudya chamadzulo.

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Maganizo Anga

Webusaitiyi, yokhala ndi Joana, ikuyang'ana pa zokhudzana ndi zakudya , kuphatikizapo FODMAPs. Amapereka maphikidwe osiyanasiyana, kuphatikizapo apadera ndi o-othandizira "Tengani ku Ntchito".

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The Friendly Gourmand

Webusaitiyi, yomwe imachitidwa ndi mayi wotchedwa Natty, imapereka maphikidwe osiyanasiyana omwe ali oyenera onse otsika-FODMAP ndi zakudya za fructose malabsorption. Tsambali likuphatikizaponso kufufuza kofunikira komanso ndondomeko zoyendetsa zochepa-FODMAP.

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Kuti mukhale ndi mtendere wamumtima

Webusaitiyi imalembedwa ndi Kate Scarlata RDN, wolemba zakudya komanso wolemba buku la Complete Idiot Guide ya IBS . Kuphatikiza pa maphikidwe, amapereka zakudya zosiyanasiyana zosindikizidwa kwa zakudya zochepa za FODMAP, kuphatikizapo mndandanda wamakina osindikizidwa komanso mndandanda wa zakudya zapamwamba ndi zochepa za FODMAPs.

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Balanced Grub: Zakudya ndi Zabwino

Tsambali likuyambidwa ndi Kate, katswiri wodziwa bwino zakudya komanso wophunzira wathanzi. Kuwonjezera pa kupereka maphikidwe otsika otsika kwambiri a FODMAP, amaperekanso maphikidwe a gluten, a vegan, a vegetarian komanso a kulemera.

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Taste.com.au

Webusaitiyi imaphatikizapo kupanga maphikidwe osiyanasiyana osiyanasiyana. Maphikidwe omwe ali ochepa-FODMAP sali otsika-FODMAP koma amaperekedwa ndi zolemba pansi pa Chinsinsi kuti angasinthe bwanji zakudya kuti azigwirizana ndi chakudya chochepa cha FODMAP. Malowa amasonyeza kuti amapereka maphikidwe opitirira 80. Ngakhale kuti palibe gulu lodziwika bwino, chokhalira chilichonse chimaphatikizidwa ndi chithunzi chokongola. Zosankha zikuphatikizapo entrees, mchere, mkate, ndi msuzi.

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Zosangalatsa FODMAP

Tsambali limapereka maphikidwe osiyanasiyana a FODMAP, kuphatikizapo entrees, mbale zotsalira, zokometsera zosakaniza, zamchere, ndi smoothies. Zina mwazinthu ndizochepa zochepa za FODMAP komanso forum.

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Zosakaniza RD Zakudya

Webusaitiyi imakhala ndi EA Stewart, yemwe amadzitcha yekha Spicy RD. Pa malo ake, amapereka maphikidwe kuti adye zakudya zambiri, mwachitsanzo, otsika-FODMAP, Paleo, Free Gluten, ndi zina zotero.

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Chakudya Cha tsiku Lililonse

Webusaitiyi imayendetsedwa ndi Joanna Baker, yemwe amadya zakudya komanso namwino. Pulogalamu yake ili ndi maphikidwe osiyanasiyana a FODMAP.

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