FODMAP ndi zakudya zomwe zimapezeka mu zakudya zomwe zakhala zikugwiritsidwa ntchito popereka zizindikiro kwa anthu omwe ali ndi IBS . Zakudya zochepa za FODMAP zili ndi kafukufuku wamphamvu pofuna kuchepetsa zizindikiro za IBS pamene odwala IBS amaletsa zakudya zomwe zili m'madera a FODMAP pa zakudya zawo.
Mitundu isanu ya FODMAP
1. Fructans: Fructans amapezeka makamaka tirigu, ndiwo zamasamba, (makamaka makamaka adyo ndi anyezi), ndi zina za FOS ndi inulin.
Fructans sali digestible ndipo motero amapezeka kuti amathera mabakiteriya. Kutentha komwe kumabweretsa kumapereka ubwino wathanzi koma kungapangitse zizindikiro zosayenera mwa munthu yemwe ali ndi IBS.
2. Fructose: Fructose ndi shuga wopezeka mu zipatso zambiri, uchi, komanso mazira a chimanga a fructose. Fructose malabsorption ndi vuto kwa odwala ena a IBS.
3. GOS: GOS amaimira galactooligosaccharides, omwe nthawi zina amatchedwa magalactans. GOS ikhoza kupezeka mu nyemba, kuphatikiza nyemba, nkhuku, ndi mphodza. Mofanana ndi fructans, GOS ndi osalimba ndipo motero amakhala ndi zotsatira zofanana pa thupi komanso kwa odwala IBS.
4. Lactose: Lactose ndi shuga wopezeka mkaka ndi zina za mkaka. Si onse odwala IBS omwe ali ndi lactose osatsutsa . Zakudya zimasiyanasiyana kwambiri ndi lactose, choncho, zakudya zina za lactose zimaloledwa pa zakudya zochepa za FODMAP.
5. Polyols: Polyols ndi shuga zakumwa ndi mayina asayansi omwe amathera "- ol." Iwo amapezeka mwachibadwa mu zipatso zina, monga mabulosi akuda, ndi ndiwo zamasamba, monga kolifulawa ndi bowa, ndipo amagwiritsidwa ntchito ngati zotsekemera zokometsera.
Ofufuza kuchokera ku Yunivesite ya Monash akutsutsa mtundu wa polyols mu mannitol ndi sorbitol. (Dziwani: sizinthu zonse zomwe zimatha "-ol" ndi polyols.)
Anthu omwe ali ndi IBS sagwira ntchito iliyonse pa FODMAP mtundu uliwonse. Choncho, gawo lofunika la zakudya ndilo kukhazikitsanso kwa mitundu yonse ya FODMAP pambuyo pake.
Mtundu uliwonse umatsitsidwanso mu zakudya mwa njira yowonetsera kuti mukhale oleza mtima. Kukhoza kufotokozera mitundu yomwe FODMAP imakhala yovuta kumapangitsa munthu kuti adye zakudya zosiyanasiyana monga zolekerera. Ndibwino kuti muzitha kuthetseratu ndikudutsanso magawo a zakudya zomwe mukuzisamalira ndi odziwa bwino zakudya .
Mankhwala a Diash University Low-FODMAP Diet App ndi njira yabwino kwambiri yodziwira zofunikira za FODMAP zomwe zimakonda kudya.