Milks Best for Your Belly

Ngakhale mkaka wa amayi ndi chakudya choyenera kwa makanda, ndipo ambiri a ife tinakulira ndi magalasi a mkaka pambali pa chakudya chathu ndi zakudya zopanda phokoso, mkaka si nthawi zonse bwenzi lathu. Anthu ambiri amatsutsana ndi lactose , zomwe zimabweretsa zizindikiro za kupweteka m'mimba, kutsegula m'mimba, ndi kupatsirana kwambiri m'mimba.

Chomwe chimapangitsa mkaka kukhala wochezeka, ndiye kuti ndi ochepa mu lactose ndipo alibe zinthu zina zomwe zimayambitsa matenda osokoneza bongo. Poyamikira ochita kafukufuku pa yunivesite ya Monash , tingagwiritse ntchito ntchito yawo ku FODMAPs , chakudya chomwe chimapangitsa kuti zizindikiro za anthu omwe ali ndi IBS , zidziwike bwino kuti zimakhala zosavuta kuti mimba zathu zizimere.

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1. Mkaka Wopanda Lactose

Mkaka wopanda ubweya wa Lactose ndiwo kawirikawiri mkaka wa ng'ombe umene uli ndi lactose. Izi zimathandiza anthu omwe ali ndi vuto la lactose, kutanthauza kuti alibe mavitamini a lactase omwe amafunikira kuti adye mkaka wa lactose, kuti asangalale ndi mkaka popanda kukumana ndi zizindikiro zosadetsa zosafuna. Mkaka wopanda la Lactose umaloledwa pa zakudya zochepa za FODMAP .

Zakudya za mkaka wa ng'ombe zimaphatikizapo zakudya za mkaka - kuphatikizapo mapuloteni ndi mavitamini, makamaka calcium. Mkaka umakhala wotchuka kwa nthawi yaitali chifukwa ndi wofunika kwambiri kuti ukhale wathanzi.

Ofufuza ena amakayikira ngati anthu ayenera kumwa mkaka nkomwe, kunena kuti kafukufuku samatsutsa kuti mkaka umachepetsa chiopsezo cha kupasuka ndipo kuti mkaka umatulutsa mavuto ena azaumoyo.

Kwa cholinga cha nkhani ino, mkaka wopanda lactose ndi wabwino ngati muli ndi IBS ndi / kapena lactose kusalana ndipo mukufuna kupeŵa kupweteka m'mimba ndi kupweteka kwambiri m'mimba. Koma podziwa zowopsya za mkaka wa ng'ombe kungakuthandizeni kuti mukhale omasuka pogwiritsa ntchito mabakiteriya omwe si a mkaka chifukwa cha mimba yanu.

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2. Mkaka wa amondi

Mkaka wa amondi unkawoneka ngati chakudya chapamwamba-FODMAP . Mwamwayi, mkaka wa amondi wakhala ukuyesedwa posachedwa ndi ofufuza a University of Monash ndipo akupezeka kuti ali otsika kwambiri ku FODMAPs pa mlingo wa 1 chikho kutumikira.

Mkaka wa amondi uli ndi mavitamini ambiri ndi mchere, makamaka mavitamini D ndi E ndi calcium.

Mtengo wamtengo wapatali wa mkaka wa amondi ungakhale ndi zotsekemera zowonjezera, ndipo nthawi zambiri umakhala ndi carrageenan, wotsutsana kwambiri. Ngati mukufuna kuwerenga zambiri za izi, onani "Kodi Carrageenan Ndi Chiyani?"

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3. Kuphika Mkaka

Kuwaza mkaka kumapangidwa kuchokera ku nyemba zamphongo. Kodi mukuganiza kuti, "Kodi sing'anga si hemp?" Ndizowona kuti onsewa amagawira banja limodzi koma ndizosiyana kwambiri ndi zomera.

Kumwa mkaka ndi gwero la omega-3 fatty acids ndipo limakhala ndi mavitamini osiyanasiyana ndi mchere. Kuwaza mkaka ndi gwero la mapuloteni omwe amapanga zomera ndipo motero zingakhale zopindulitsa kwa anthu odya zamasamba.

Nkhani yabwino ndi yakuti mkaka wa hemp watha kukhala wochepa mu FODMAPs ndi ofufuza a Monash omwe ali ndi chikho chimodzi.

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4. Mkaka Wamkono

Mkaka wa kokonati umachokera ku nyama ya kokonati. Mkaka wa kokonati ndi wabwino kwambiri ndipo umadzaza ndi mavitamini ndi minerals osiyanasiyana. Ngakhale kuti mkaka wa kokonati uli ndi mafuta odzaza, amakhulupirira kuti ma asidi ake a mchere ndi azinyalala a triglycerides kwenikweni alimbikitsa thanzi.

Ngati muli ndi IBS, muyenera kumvetsera kukula kwa gawo. Malingana ndi pulogalamu ya yunivesite ya Monash, kukula kwautumiki kumafunika kokha kwa 1/2 chikho.

Ambiri amtundu wa kokonati wamalonda ali ndi gamu yowonjezera. Gamu yotsimikiziranso si FODMAP, pa se, koma ikhoza kukhala ndi mankhwala ofewa. Sikudziwika bwino ngati mkaka wa kokonati unayesedwa ku yunivesite ya Monash ili ndi guar gum. Mofanana ndi mkaka wamamondi ndi mkaka, mkaka wa kokonati ndi wosavuta kupanga panyumba kuposa momwe mungaganizire. Ndi machitidwe okongoletsera, simukusowa kukhala ndi nkhawa zina zowonjezera zina.

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5. Kefir

Kefir ndi chakumwa chakumwa chofewa chomwe chimapangidwa kuchokera ku mkaka wa ng'ombe, nkhosa, kapena mbuzi, koma chimatha kukhazikitsidwa kuchokera ku mkaka wa kokonati, komanso ma soya osakanizidwa ndi IBS komanso mkaka wa mpunga. Monga chakudya chophika , kefir yadzaza ndi mabala ambiri a mabakiteriya ndi yisiti yopindulitsa.

Kefir ndi wochuluka kusiyana ndi mkaka wokhazikika koma wochepa kwambiri kuposa wofanana naye, yogurt. Zimakhala zokoma komanso zokoma.

Kefir amasiyana ndi mkaka wina pa mndandandawu chifukwa umakhala ndi mphamvu zowonjezera zokha osati kungochititsa kuti zizindikiro za m'mimba zisamangidwe, koma m'malo mwake zingakuthandizeni kukhala ndi thanzi labwino.

Mwamwayi, kefir sanayambe kuyesedwa ku yunivesite ya Monash chifukwa cha chiwerengero cha FODMAP. Komabe, akukhulupirira kuti kuyera kumabweretsa chakudya chochepa cha lactose, choncho chidziwitso chophunzitsidwa ndikuti ndibwino kuti anthu ambiri omwe ali ndi IBS amalekerera.

_Zotsatira:

_{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.}

_{"Calcium ndi Mkaka: Ndi Zotani Zomwe Mphuno Zanu Zimagwira ndi Thanzi Lanu?" Harvard School of Public Health Website}

_{Monash University Low FODMAP Zakudya Zakudya}