Pamene pa Zakudya Zochepa za FODMAP za Irritable Bowel Syndrome
Anyezi ndi adyo zimakhala kwambiri mu fructan, chimodzi mwa magulu a FODMAP a zakudya zomwe amakhulupirira kuti zimapangitsa kuti zizindikiro za matenda opwetekedwa mtima azimwa . Anthu omwe amadya zakudya zamtundu wa FODMAP amayesetsa kuwapewa. Anthu ena angapezeke kuti ali ndi mikangano ya chakudya yomwe ingayambidwe ndi zakudya izi. Kuphika popanda iwo kungakhale kovuta. Nazi njira zina.
Momwe Garlic ndi Anyezi Zimagwiritsidwira Ntchito Kuphika
Garlic ndi anyezi nthawi zambiri amagwiritsidwa ntchito kuphika monga zakudya zowonjezera zowonjezera zomwe zimawonjezera fungo labwino ndi zokometsera zina. Amapezeka m'mabotolo padziko lonse lapansi, zomwe zimapangitsa kuti zikhale zovuta kuzipewa mwa kumamatira ku malo ena. Kawirikawiri, adyo ndi anyezi amawonjezeka kumayambiriro kokaphika chakudya chawo asanapange msuzi, msuzi, kapena zakudya zina zovuta.
Kusiya Garlic ndi Anyezi Kunja
Kodi mungachoke ku adyo ndi anyezi kuchokera ku recipe? Nthawi zina. Mudzapeza zotsatira zabwino-sizili zofanana ndi kusiya mazira kuchokera ku keke. Komabe, anthu ambiri angapeze maphikidwe mosayenera. Talingalirani kusinthira chophimbacho ndi choloweza mmalo m'malo mongochotsa alliums ngati:
- Anyezi kapena adyo ndiwo zokhazokha zokhazokha
- Anyezi kapena adyo ndiwo mbali yaikulu ya chophimba
- Anyezi kapena adyo amagwiritsa ntchito yaiwisi kapena yophika pang'ono
Muzochitika izi, kununkhira kwa anyezi kapena adyo kungakhale kovuta kwa mbale yokoma. Nthawi zambiri, mukhoza kupeza malo abwino.
Mafuta Oposa Anyezi ndi Garlic
Palibe masamba osagwirizana ali ndi kukoma komweko monga anyezi kapena adyo, koma zakudya zina zomwe zingakhale zabwino zokonzekera ndizo:
- Fennel ali ndi kukoma konga la licorice koma mawonekedwe a anyezi. Yesani ndi nkhuku kapena nsomba.
- Selari ndi imodzi mwa mitundu yambiri yamatenda.
- Tsabola za njere zimagwiritsidwa ntchito ku Cajun kuphika. Tsabola wobiriwira ndi udzu winawake wamadzi ndizofunikira kwambiri pa mbale ya mpunga kapena mpweya wabwino.
- Kaloti amagwiritsidwa ntchito ngati zonunkhira mu French kuphika kuphatikiza ndi udzu winawake.
- Mchenga wa Celeriac, kapena mizu ya udzu winawake, ndiwo mzu wa knobby wa mitundu yosiyanasiyana ya celery. Zowonongeka ndi zokometsetsa, zimatha kugwiritsidwa ntchito ngati zonunkhira mu masupu kapena mphodza.
Zitsamba ndi Zodzoladzola za Kuphika kwa anyezi ndi Kuphika Kwa Garlic Kuphika
Garlic chives, zitsamba ndi zokometsera garlicky, ndizolowetsa m'malo, koma apa pali zitsamba zina ndi zonunkhira zomwe mungazipeze zothandiza:
- Peppercorns: nyemba, pinki, kapena tsabola ya Szechuan ikhoza kuwonjezera zokometsera zosiyana pa kuphika kwanu.
- Chizindikiro cha mtundu wa Cumin chomwe chingagwire ntchito bwino maphikidwe ena, makamaka kumene adyo amagwiritsidwa ntchito yaiwisi.
- Horseradish, yowonjezera grated, ikhoza kuwonjezera zina mwazolemba zolakwika zimene mwina simukusowa.
- Ginger ndi galangal ali ndi zokopa zosiyana koma zingakhale zopindulitsa kwambiri.
- Asafoetida ndi zonunkhira kuchokera ku India zomwe zimakhala ndi fungo lamphamvu kwambiri. Mukawonjezeredwa ndi mafuta ofunda, imakhala ngati adyo ndi anyezi. Inu mumangodalira pang'ono kuwaza, monga kulimbikitsidwa kwambiri.
Garlic kapena anyezi a ma anyezi ndi amchere
Nkhumba ya adyo ndi adyo mchere imapangidwa kuchokera ku dehydrated, adyo pansi. Anyezi a ufa ndi mchere, mofananamo, amapangidwa ndi anyezi. Funsani gastroenterologist kapena dokotala wanu musanayesere mtundu wina wa chakudya chimene chachititsa zizindikiro zowawa m'mbuyomo.
Mafuta Osakaniza Mafuta Ochepa-FODMAP
Omwe amapewa adyo ndi anyezi chifukwa cha FODMAP akhoza kugwiritsa ntchito mafuta a adyo monga fructans sakhala yosungunula mafuta. Mukhoza kugula mafuta kapena kusungunula anyezi ndi adyo mu mafuta ndikuchotsa zitsulo musanayambe kuzigwiritsa ntchito mu mbale yanu nthawi yomweyo. Dziwani kuti kudzipangira nokha mafuta ndikusungira pangakhale chiopsezo cha botulism, kotero mungathe kugula mafuta okonzedwa kuti aziteteza.
> Zotsatira:
> Mafunso Ochepa Okhudzana ndi Zakudya za FODMAP. University of Monash.
> Gibson P, Shepherd S. Umboni Wowonjezera Wogwiritsa Ntchito Zakudya Zogwira Ntchito Zolimbitsa Thupi: Njira ya FODMAP Journal of Gastroenterology ndi Hepatology 2010 25: 252-258.