Mafuta a FODM ndi gulu la zakudya zomwe zimapezeka mu zakudya zomwe zimawoneka ngati zowonjezera ku zizindikiro za matenda osokoneza bongo (IBS). Ofufuza apeza kuti pamene anthu omwe ali ndi IBS amatsata chakudya chambiri mwa FODMAPs , ambiri amapeza mpumulo waukulu wa chizindikiro.
Kodi FODMAP Imayimira Chiyani?
Mawu akuti FODMAP ndi mawu ofanana ndi gulu la ofufuza ku yunivesite ya Monash ku Australia monga njira yowatchulira pazigawozi:
- Fermentables
- Oligosaccharides (kuphatikizapo fructans ndi magalactans)
- Ma disaccharides (mkaka shuga lactose)
- Monosaccharides (fructose)
- Polyols (shuga zamchere monga sorbitol, mannitol, xylitol, ndi maltitol)
Kodi Chimachititsa Bwanji Zakudya Zamadzimadzi FODMAP?
Mafuta a FODM ndi zinthu zomwe sizikunyamulidwa ndi matumbo aang'ono. Izi zimatanthawuza kuti zimakhala zokhazokha ndi mabakiteriya omwe ali mkati mwa matumbo akuluakulu.
Kwa mitundu yosiyanasiyana, ma FODMAP ali ndi mphamvu ya fermentable, yomwe, motere, imatanthawuza kuti akhoza kuthandizana ndi matope ndi kutulutsa gasi. Kuonjezerapo, komanso ku madigiri osiyanasiyana, FODMAPs akhoza kukhala osmotic, kutanthauza kuti amachulukitsa kuchuluka kwa madzi m'thumba.
Zikuganiza kuti kuwonjezeka kwa gasi kapena madzi, kapena zonsezi, kumapangitsa zizindikiro za IBS ngati kupweteka, mpweya ndi kuphulika, ndi kudzimbidwa ndi kutsekula m'mimba.
Kodi Chakudya Chochepa Chakudya Chachimake N'chiyani?
Ofufuza kuchokera ku yunivesite ya Monash anapanga zakudya zochepa za FODMAP monga mankhwala kwa IBS.
Zakudyazi zimafuna kupeĊµa zakudya zilizonse zapamwamba-FODMAP kuti zithetsedwe pakutha pakati pa masabata awiri mpaka asanu ndi atatu. Pamapeto pake, pang'anani pang'onopang'ono mtundu uliwonse wa FODMAP ubwerere ku zakudya-umodzi ndi umodzi-kuti mudziwe molondola zomwe FODMAP zirizovuta.
Ntchito yobwezeretsanso ndi yofunika kwambiri.
Sikuti mtundu uliwonse wa FODMAP ndi vuto kwa munthu aliyense amene ali ndi IBS. Kuonjezera apo, kudyetsa chakudya chokwanira kwa nthawi yaying'ono kumaganiziridwa kuti chikhale ndi kulekerera kwa ma FODMAP omwe kale anali okayikitsa. Kubwezeretsedwa kumatanthauzanso molondola zomwe FODMAP zimalekerera ndipo zimayambitsa zizindikiro za IBS. Anthu, komabe amalimbikitsidwa kudya zakudya zosiyanasiyana monga momwe angathere pamene akulemekeza mtundu wa FODMAP.
Kodi Chakudya Chochepa-Chakudya cha FODMAP ndi ndani?
Chakudya chochepa-FODMAP ndi aliyense yemwe ali ndi IBS komanso amene akulimbikitsidwa kugwiritsa ntchito njira yodyera. Izi zimaphatikizapo akuluakulu a mibadwo yonse, ana , ndi anthu omwe amatsata zakudya zodyera kapena zamasamba . Palinso kafukufuku wina woyenera kuti chakudyachi chikhale chothandiza kwa anthu omwe ali ndi matenda a celeac kapena matenda opatsirana (IBD) ndi amene akupitirizabe kukhala ndi zizindikiro zosafuna kugonana ngakhale pamene chikhalidwechi chimalankhulidwa bwino.
Zida
Ngakhale zakudya izi zingakhale zothandiza, zingakhalenso zovuta. Zakudya zambiri zomwe zimakhala ndi zakudya zakutchire, monga tirigu, mazira a chimanga cha fructose, anyezi, ndi adyo. Kuti mupeze zotsatira zabwino, tsatirani zakudya izi poyang'aniridwa ndi katswiri wodziwa zakudya .
Mapulogalamu a Diash University Low FODMAP Diet ndi ofunikira komanso amapezeka pa zipangizo zonse za iPhones ndi Android. Mapulogalamuwa ali ndi zowonjezereka zowonjezera pa FODMAP zokhudzana ndi zakudya zosiyanasiyana. Mwa kuwona mophweka, mukhoza kudziwa ngati chakudya chiri chokwera kapena chochepa mu FODMAPs.
Mukatha kudya zakudya zimenezi, mungakhale mukugwira ntchito yambiri yophika. Zakudya zambiri zamatumba kapena zothandizidwa zimakonda kukhala ndi zakumwa zambiri za FODMAP. Kukonzekera nokha chakudya kumatsimikizira kuti muli ndi mphamvu zowonongeka pa zakudya zomwe mukudya.
Mphamvu
Kafukufuku wapeza kuti zakudya zochepa za FODMAP zingakhale zogwira mtima poyang'aniridwa ndi oyang'anira zakudya.
M'maphunziro azachipatala, pafupifupi anthu atatu pa anayi alionse omwe ali ndi IBS adakhala ndi mpumulo waukulu wa chizindikiro pamene akutsatira zakudyazi.
Nthawi
Zakudya zimenezi sizinagwiritsidwe ntchito kwa nthawi yaitali. Zakudya zambiri zapamwamba-FODMAP zilidi zabwino kwambiri pa thanzi lathunthu. Ambiri mwa iwo amaonedwa kuti ndi maantibiotiki , kutanthauza kuti amachititsa kuti tizilombo toyambitsa matenda tiyambe bwino. Choncho, kubwezeretsedwa kwa chakudya ndikupitiriza kuyesedwa kwa zakudya ndikofunikira kwambiri kuti muyambe kudya zakudya zosiyanasiyana popanda kuwona zizindikiro.
Mawu Ochokera
Zakudya zochepa za FODMAP ndizo njira yoyamba yothandizira ma ARV kwa IBS yomwe ili ndi kafukufuku wothandiza kuti izi zitheke. Kwa anthu ambiri omwe ali ndi IBS, zakudyazo zakhala zosintha-masewera. Koma zakudya zimakhala zovuta. Thandizo lanu komanso zowonjezera zomwe mumakhala nazo pakutsata zakudya, zidzakuthandizani kuti mupeze mpumulo wa zizindikiro.
Mofanana ndi njira iliyonse yothandizira zizindikiro, ndi bwino kukambilana ndi dokotala wanu musanayese kudya. Chifukwa chakuti amadziwa mbiri yakale ya zachipatala komanso zaumoyo wamakono, madokotala ali ndi udindo wabwino kuti akukulangizeni ngati chakudya chili chabwino kapena ayi.
Zotsatira:
Gibson PR, Shepherd, SJ. "Zochitika zogwiritsa ntchito zowonetsera zogwiritsira ntchito zizindikiro za m'mimba zizindikiro: Njira ya FODMAP" Journal of Gastroenterology ndi Hepatology 2010; 25 (2): 252-258.
Nanayakkara WS, PM Skidmore, O'Brien L, Wilkinson TJ, Gearry RB. "Kuchita bwino kwa zakudya zochepa za FODMAP pofuna kuchiza matenda opweteka a m'mimba: umboni woti ukhalepo lero." Gastroenterology Clinical and Experimental 2016; 9: 131-142.