Ngakhale zingakhale zothandiza, chakudya chochepa cha FODMAP kwa IBS chingakhale chovuta kutsatira. Izi ndi zoona makamaka kwa anthu omwe ali ndiwo zamasamba kapena zophika. Ngati ndiwe, mwinamwake mwawona kuti zakudya zambiri zakuda zikuwonetsedwa pazinthu zapamwamba za FODMAP . Koma izi sizikutanthauza kuti simungapambane pa zakudya. Tiye tikambirane za malangizo ena othandizira kuti muzitsatira ndondomeko yanu pomwe mudakali okhulupilika.
Gwiritsani Ntchito ndi Munthu Wophunzitsidwa
Chimodzi mwa zinthu zofunika kwambiri pa zakudya ndizolimbikitsa kuti tigwire ntchito ndi katswiri wa zakudya. Popeza mudya mosiyana ndi anthu ambiri, mumadziwa kale kuti nthawi zina zimakhala zovuta kupeza chakudya chomwe chimakugwirani ntchito. Ndi zakudya zochepa za FODMAP, tsopano muli ndi zina zonse zoyenera kuziganizira. Koma, simukuyenera kuchita nokha! Kugwira ntchito limodzi ndi munthu yemwe akudziŵa bwino za zakudya kungakuthandizeni kupeza zomwe mungadye muzochitika zosiyanasiyana zomwe mungapezeke. Mphunzitsi wathandi angakuthandizeninso kuti muyambe kudya zakudya zopatsa thanzi komanso osataya zakudya zina zofunika.
Gulani App
Mapulogalamu a Diash University Low-FODMAP Diet ndi chitsimikizo chapamwamba chodziwitsa za zakudya za FODMAP . Zakudya zatsopano zimayesedwa nthawi zonse. Pulogalamuyi ingakuthandizeni kukutsogolerani ku zamasamba zowonjezereka kwambiri zomwe zimaloledwa panthawi yomaliza zakudya.
Kumbukirani kuti Pitirizani Kuyesedwa
Zakudya zochepa za FODMAP sizinayambe kukhala chakudya cham'tsogolo. Mukakhala mutatha nthawi ya masabata anayi, mutha kuyamba kuyambitsa zakudya zanu zakale kuti muone ngati mukutha kupirira. Izi zikutanthauza kuti mungapeze kuti mumatha kusangalala ndi zakudya zomwe mumazikonda makamaka ngati zili pamwamba pa FODMAPs.
Samalani ndi mapuloteni
Ndi lamulo la zakudya zamtundu wambiri, zakudya zochepa za FODMAP zingakhale zovuta kukwaniritsa mapuloteni anu. Zakudya zamasamba za Lacto-ovo zili ndi zochepa kwambiri kuposa mazira, monga mazira, mkaka wopanda lactose ndi mitundu yambiri ya tchizi amaonedwa kuti ndi otsika kwambiri ku FODMAPs. Pano pali mapuloteni omwe amapangidwa monga otsika-FODMAP:
Mankhwala a Soy
Mafuta a soya, ufa wa soya, ndi mkaka wa soya ndiwo zakudya zamtundu wa FODMAP, koma tofu, tempeh, ndi seitan (osali okhawo) onse amaloledwa panthawi yochotsa. Mukhoza kuyamwa mkaka wokhala ndi mapuloteni a soya ngati muli nawo.
Zinyama Zina
Mofanana ndi soya, nyemba zambiri zimakhala zazikulu mu FODMAPs. Komabe, nyemba zambiri zam'chitini zamchere (1/4 chikho), nkhuku (1/4 chikho), mphodza (1/2 chikho), ndi nyemba (1/4 chikho), amaloledwa ngati ayamba kutsukidwa bwino. Zikuoneka kuti FODMAP imachokera ku nyembayi pamene zamzitini. Kuwaza ndi kuchapa kumatsuka kutali ndi FODMAP yovuta kuti ikhale yosangalatsa ngakhale mutatha kudya.
Amatsenga a Mkaka
Kuwonjezera pa mapuloteni a soya omwe tawatchula pamwambapa, malo anu osakaniza mkaka wosakaniza mkaka akhoza kukhala mkaka wa hemp, womwe umapezeka kuti uli wochepa mu FODMAPs.
Mkaka wa amondi unayesedwa ndipo umapezeka kuti uli wotsika kwambiri-FODMAP koma sikuti ndiwopereka puloteni yabwino.
Mbewu
Quinoa ingangokhala mbewu yanu yopita ku tirigu chifukwa ndi gwero la mapuloteni abwino ndipo amawoneka kuti ali otsika mu FODMAPs.
Mtedza
Mtedza ndizovuta zochokera ku mapuloteni omwe amapanga zomera. Mukhoza kuzidya zonse kapena zochepa monga nutters (malinga ngati palibe zowonjezera za FODMAP). Nazi njira zina zochepa za FODMAP:
- Maamondi (malire 10)
- Mitsuko ya Brazil
- Nkhono (malire 10)
- Macadamia mtedza
- Nkhuta
- Pecans
- Mtedza wa pine
- Walnuts
Mbewu
Mbewu imatha kukhala ndi mapuloteni osiyanasiyana. Zotsatirazi zikuwoneka kuti ndizochepa-FODMAP:
- Mbeu za Chia
- Mbeu za Poppy
- Nkhumba za dzungu
- Mbeu za Sesame
- Mbeu za mpendadzuwa
Chitsime:
Msonkhano wa Monash University Low FODMAP Zakudya Zakudya Zomwe Zinaperekedwa December 7, 2015.