Chitsime Chokha Chokha Phunzirani za Kukhala ndi Moyo Wochepa Wodyetsa FODMAP
Zakudya zochepa za FODMAP ndi ndondomeko ya kudya imene ikugwiritsidwa ntchito pochiza matenda osiyanasiyana. FODMAP imatanthawuza oligosaccharides, ma disaccharides, monosaccharides, ndi polyols . FODMAP ndi chakudya chimene sichimangirira bwino, ndipo kafukufuku wina wasonyeza kuti kudya zakudya zamtundu wa FODMAP kungapangitse zizindikiro za matenda a m'mimba (IBS) .
Zizindikiro zina zomwe zakhudzana ndi FODMAP zimaphatikizapo mafuta, kutsegula m'mimba, kupweteka, ndi kupweteka.
Lamuloli lidalibebe ngati chakudya chochepa cha FODMAP chiri chothandiza kwa anthu omwe ali ndi matenda opatsirana (IBD) . Panthawi imeneyi, pakhala palibe phunziro lokwanira kuti adziwone ngati zingakhale zothandiza kwa anthu omwe ali ndi matenda a Crohn ndi ulcerative colitis kuti atsatire chakudya chochepa cha FODMAP. Padakali pano, anthu ambiri omwe ali ndi zizindikiro za m'mimba akhoza kulingalira motsatira zakudya zochepa za FODMAP kuti awone ngati zili zothandiza.
Kuchokera kwa Olemba Odalirika
Cholinga Chake Chakudya Chakudya Chochepa Chakudya cha FODMAP chalembedwa ndi Barbara Bolen, Ph.D. ndi Kathleen Bradley, CPC. Chaputala choyamba m'bukuli chimayenda mwa owerenga pogwiritsa ntchito momwe chakudya chochepa cha FODMAP chinakhazikitsidwira, komanso momwe ma FODMAP amakhudzidwira pamene akuyenda m'matumbo aang'ono ndi aakulu. Chaputala chotsatira chimapereka ndondomeko ya IBS, chifuwa cha zakudya, kusamvana kwa zakudya, matenda a celiac ndi kutsekemera kwa gluten, komanso momwe chakudya chochepa cha FODMAP chingagwiritsire ntchito pazimenezo.
Komanso pali njira zomwe aliyense amene akuganiza kuti adye chakudya ayenera kutenga asanasinthe ndondomeko yake yodyera, komanso njira zosiyanasiyana zomwe angagwiritse ntchito pokwaniritsa zakudya zochepa za FODMAP.
Kutsata Ndondomeko ya Low FODMAP
Chaputala chachitatu chimafika mu nitty-gritty ya sitepe yoyamba: Gawo Lokutha. Zakudya zamaloledwa zosaloledwa zimaperekedwa.
Zowonjezeranso ndi malangizo othandiza kukhazikitsa malo otsika otchedwa FODMAP pantry, ndi zenizeni za kugula m'sitolo kuti asapewe mavuto omwe angayesetse kuyesa kudya. Chaputala 4 chikupitirizabe ku Gawo la Challenge ndi momwe mungayambitsire zakudya zowonjezeretsa, kuphatikizapo zomwe mungachite ngati zizindikiro zikubweranso, ndondomeko zogwiritsira ntchito kwambiri zakudya, ndi zomwe mungachite ngati zakudya sizikuthandizani kusintha zizindikiro. Chaputala 5 chimaphatikizapo malangizo othandiza momwe mungakhalire dongosolo laling'ono la FODMAP tsiku ndi tsiku, makamaka pamene mukukumana ndi zovuta zogwiritsira ntchito zakudya mu bajeti yanu, kudya kunja, ndikuphatikizana ndi moyo wa zamasamba.
Chaputala 6 ndi pamene mphira imakumana ndi msewu: maphikidwe! Njira yabwino yokhalira kudya zakudya, zochepa za FODMAP zikuphatikizidwa, ndiko kupanga zakudya zatsopano komanso kupewa zakudya zowonongeka. Kupitiliza maphikidwe ndi zithunzi zabwino kwambiri.
Chifukwa Chimene Ndimakondolera Bukhu Lino
Pali zinthu zingapo zomwe ndimakonda zokhudzana ndi bukhuli: Choyamba ndi chakuti zinalembedwa ndi mnzanga komanso wodalirika, Dr Bolen, yemwe amvetsetsa IBS komanso zakudya zochepa za FODMAP. Lachiwiri ndiloti lalembedwa m'njira yomveka bwino komanso yomveka bwino, mpaka pamasewero osavuta kuwerenga omwe amagwiritsidwa ntchito m'bukuli.
Mubuku lonse muli malangizo othandizira ochepa pa FODMAP, kapena kuchenjeza owerenga kuti angakhale ndi mavuto kapena zosamvetsetsana zokhudza zakudya.
Mbali yanga yomwe ndimakonda kwambiri ya bukuli, komabe ndi pafupifupi theka la maphikidwe. Wolemba mabuku wa Dr Bolen yemwe anapanga maphikidwe, a Bradley, adapezeka kuti ali ndi IBS mwiniwake ndipo ali ndi mphamvu pa FODMAPs. Kotero mumamvetsa komwe ndikuchokera: Ndimakonda kuphika, ndipo ndiri ndi mabuku ambiri ophika, kuphatikizapo ambiri omwe amalembedwa kwa anthu omwe ali ndi IBS kapena IBD. Komabe, ndimakhala waulesi ponena za kuphika kwanga ndipo maso anga ayamba kugwedeza ndi maphikidwe omwe ali ndi mndandanda wa zowonjezera kapena zomwe zili ndi zosakaniza zomwe sindingathe kuzipeza pa golosale yanga.
Pakhoza kukhala zowonjezera zomwe simukuzidziŵa panopa, monga njira zopanda ufa za gluten kapena shuga la Demerera. Komabe, mwinamwake mungapeze zakudya izi m'sitolo lanu (yesani gawo lopanda gluten), ndipo iwo adzakhala ofunikira kuti apambane pa zakudya. Ndipo palinso, masamba amapepala amaphatikizapo zambiri zokhudza zosakaniza zosazolowereka.
Nthawi iliyonse ndikapeza bukhu ndikuwongolera, ndimakondanso kuwona mndandanda wa magwero kapena maumboni kumapeto, koma nthawi zambiri izi siziri choncho. Dokotala Bolen akuphatikizapo malo ake kuti muthe kugwirizanitsa chidziwitso chirichonse cha FODMAPs, kapena ngakhale kupitiliza kuchita kafukufuku wanu pa zakudya ndi momwe zimakhudzira chimbudzi. Izi ndizofunikira kwambiri, ndipo ndimakana kubwereza mabuku omwe sangathe kubwezera zomwe akunena ndi mfundo zina zoyambirira (monga kufufuza koyambirira kofalitsidwa m'mabuku olemekezeka).
Kuyesera Chakudya Chatsopano N'kovuta: Tengani Malangizo Ena
Kodi zakudya zochepa za FODMAP zingandithandize ine ndi j-pouch yanga, kapena achibale anga omwe amadzakhala ndi vuto linalake lopweteka? Ine sindikudziwa, koma maphikidwe mu bukhu ili andipangitsa ine kuti ndilowe mu khitchini ndikukaphika. Ndipo zina mwa zakudya zomwe timakonda - monga macaroni ndi tchizi ndi donuts ndi makeke, simukuyenera kuchoka pa menyu: tikhoza kuwapanga bwino. Ngati mumakonda zinthu zosavuta, pali maphikidwe ambiri omwe ali ndi zochepa chabe ndipo samasowa kuphika: smoothies ndi saladi (inde! Saladi!) Ndi masangweji. Malangizo anga ndi kupeza maphikidwe angapo omwe mumawakonda ndi kuwasamalira kufikira mutadzipangira okha, ndiyeno muwasinthasintha pamlungu wanu. Kuyenda kwanu kokagula kumakhala kophweka, ndipo musanadziwe, simukuyenera kuika khama lalikulu: njira yatsopano yodyera idzangolumikizana ndi moyo wanu.
Ndikuyamikira mwakabisira Cholinga Chake Chakudya Chakumapeto kwa FODMAP Chakudya kwa aliyense amene akufuna kudziwa zakudya, kapena amene akufuna kutsatira zakudya zopanda thanzi komanso amadya chakudya chokoma. Mukhoza kupeza zambiri zokhudza buku, olemba, ndi zakudya, pa EverythingLowFODMAP.com.