Mmene Mungatsatire Chakudya Chochepa cha FODMAP

Madokotala ambiri tsopano akuyamikira chakudya chochepa cha FODMAP kwa odwala awo a IBS. Izi ndizo chifukwa zakudya ndizoyamba zoyamwitsa zomwe zili ndi zofufuzira pofuna kuchepetsa mphamvu za IBS za mpweya, kutsekula m'mimba, kutsegula m'mimba komanso kudzimbidwa. Pokhala omvera bwino ndi chithandizo, mpaka 75 peresenti ya odwala IBS adzapeza mpumulo waukulu wa chizindikiro.

Zakudyazo ndizovuta komanso zimafuna kudzipereka kuti muzisankha zakudya zomwe zikugwirizana ndi zakudya. Choncho simungayambe kudya zakudya panthawi yomwe mumakhala otanganidwa kwambiri kapena muli ndi nthawi yochepa panthawi yanu yokonzekera chakudya ndi kunyamula.

1 -

Pezani Wophunzitsidwa Ophunzira

Kafukufuku onse omwe alipo pakadyedwe amasonyeza kuti zotsatira zabwino zimapezeka mukalandira chithandizo kuchokera kwa katswiri wodziwa bwino zakudya omwe amadziŵa bwino zakudya. Chofunika kwambiri cha odyetsa kapena ophunzitsa zaumoyo chifukwa:

• Muyenera kuonetsetsa kuti mukudya zakudya zosiyanasiyana kuti mupeze zofunika pa tsiku ndi tsiku.
• Zingakhale zothandiza kukhala ndi chithandizo pamene mukuphunzira kuphatikiza zakudyazo m'moyo wanu.
• Amatha kukuthandizani kudziwa kuti FODMAP ndizovuta kwa inu.

2 -

Yambani Zakudya Zakudya

Mukamagwira ntchito pamadera osiyanasiyana, mudzafuna kusunga chakudya . Izi zidzakuthandizani kumvetsetsa bwino mgwirizano pakati pa zakudya zomwe mumadya ndi zizindikiro zomwe mukukumana nazo. Gawo ili lidzakuthandizani makamaka pamene mukugwira ntchito zosiyanasiyana pazigawo za zakudya.

Zolemba za chakudya siziyenera kukhala ziri zokongola. Mukungofuna kudziwa zonse zomwe mwadya, zizindikiro zomwe mukukumana nazo, ndi zina zilizonse zomwe zingakhudze momwe mumamvera, monga nkhawa , kusamba , etc.

3 -

Sonkhanitsani Zinthu Zanu

Zingakhale zovuta kwambiri kukumbukira zakudya zomwe zili m'munsi mwa FODMAP komanso zakudya zomwe zili pamwamba pa FODMAP komanso zovuta kupeza chakudya choyenera. Mwamwayi, kupambana kwa zakudya kudalimbikitsa chitukuko cha zinthu zomwe zilipo.

Pulogalamu yamakono ya FODMAP smartphone kuchokera kwa ofufuza ku University of Monash ndiyenera kukhala nayo. Zingakhalenso zothandiza kugula mabuku ophika otsika otchedwa FODMAP ndipo nthawi zambiri mumachezera malo omwe ali ndi maphikidwe apansi a FODMAP . Ngati muli ndi zakudya zambiri zomwe mungakhale nazo, zikhoza kukhala zogwirizana ndi malangizo a zakudya.

4 -

Yambani Gawo Lokutha

Poyamba chakudya, muyenera kuchotsa kwathunthu zakudya zakudziwika za FODMAP kwa nthawi yosachepera masabata awiri mpaka miyezi iwiri. Izi zikuphatikizapo zakudya zochokera m'magulu angapo a FODMAP:

• Fructans (yomwe imapezeka mu zipatso zina, mbewu, mtedza, ndi masamba)
• Fructose (yomwe imapezeka mu zipatso zina)
• GOS (yomwe imapezeka mu nyemba, nkhuku, ndi lenti)
• Lactose (yomwe imapezeka mu mkaka)
• Polyols (omwe amapezeka mu zipatso zina, ndiwo zamasamba, ndi zotsekemera zopangira)

Kodi otsala kudya? Zambiri zokoma, zopatsa thanzi! Mukhoza kudya chilichonse chomwe mukufuna mutali wonse mu FODMAPs .

5 -

Pang'onopang'ono Tsezani FODMAPs Kubwerera Kudya Kwanu

Mutatha kukhala ndi zizindikiro zochepa zedi, ndi nthawi yowonjezeretsanso zakudya zina zomwe mumadya. Pachiyambi ichi, mukulimbikitsidwa kuti mutenge gulu limodzi la FODMAP pa nthawi kuti mudziwe momwe gulu lirilonse limakhudzira thupi lanu.

Katswiri wanu wathandi angakuthandizeni kudziwa zomwe mungathe kuyesa kuti mumvetsetse. Konzani kuyesa gulu lirilonse sabata musanatuluke ku gulu lotsatira. Yambani ndi zakudya zing'onozing'ono kuti musayambitse zizindikiro zoopsa.

Ngati simukupeza zizindikiro poyankha zakudya zanu zovuta, pang'onopang'ono mungayambe kuchulukitsa kuchuluka kwa zomwe mukudya. Ngati mupitiriza kulekerera chakudya, ndiye mutha kuganiza kuti simukuthandizani ku gulu lomwelo ndipo mukhoza kupitiliza ku gulu lotsatira.

Ngati mukuwona zizindikiro, mukhoza kuyesa chakudya chosiyana kuchokera mu gulu lomwelo. Ngati mupitiriza kuyankha, muyenera kubwerera ku chakudya chotsitsa kwa sabata imodzi musanayambe kupita ku gulu lotsatira.

Mutatha kuyesa magulu ang'onoang'ono ndipo mwakhala osakhala ndi zizindikiro kwa nthawi ndithu, mudzafunanso kuyesa kachilombo kakang'ono ka gulu lomwe mudali lokhazikika. Mukadziŵa bwino lomwe ma FODMAP omwe mumawathandiza kwambiri, mukhoza kukonza zakudya zanu kuti mudye kwambiri FODMAP, osagwiritsa ntchito zakudya zapamwamba za FODMAP. Cholinga chanu ndikuteteza kuti mukhale ndi mawonekedwe a FODMAP muzinthu zambiri zomwe sizikupangitsani kuti muzindikire.

6 -

Pitirizani Kuyesa Zambiri Za Zakudya

Zakudya zochepa za FODMAP sizinapangidwe kukhala "chakudya" kwanthawizonse. Zakudya zambiri zomwe zili pamwamba pa FODMAP ndi zakudya zomwe zingakhale zabwino kwambiri pa thanzi lanu.

Pali zovuta zina zomwe zoletsedwa za FODMAP zingasokoneze mavitamini anu. Chinthu chabwino kwambiri pa moyo wanu wonse ndi thanzi lanu ndi kudya zakudya zosiyanasiyana zomwe mungathe.

Palinso umboni wina kuti mutakhala mukutsatira chakudya chochepa cha FODMAP mudzakwaniritsa luso lanu lolekerera zakudya zowonongeka kale. Choncho, mudzafuna kutsimikizira kuti mupitirizanso kubweretsa chakudya chatsopano mu zakudya zanu nthawi zonse kuti muwone ngati zokhudzidwa zanu zasintha. Njira imodzi yothandiza ndiyo kukhazikitsa chikumbutso muzakonza mapulani a tsiku lanu kapena pa smartphone yanu kuti muthe kudutsa kachiwiri kachiwiri kachiwiri miyezi itatu iliyonse.

> Zotsatira:

> Barrett, J. & Gibson, P. "Maphunziro Othandizira Amakono a Malabsorption a Fructose ndi Zakudya Zina Zakale Zakudya Zamadzimadzi" Practical Gastroenterology 2007 XXXI: 51-65

> Gibson, P. & Shepherd, S. "Zochita zogwiritsira ntchito zowonetsera zizindikiro zokhudzana ndi m'mimba: Njira ya FODMAP" Journal of Gastroenterology ndi Hepatology 2010 25: 252-258.

> Shepherd, S. & Gibson, P. "Zakudya Zathu Zonse Zomwe Zidali Zochepa" Zomwe Zimayesedwa 2013.