Zakudya za 13 Zomwe Zimayambitsa Kuphulika (ndi Zomwe Mungadye M'malo mwake)

Zamkati

• 1. Nyemba
• 2. Maluwa
• 3. Zakumwa Zam'madzi
• 4. Tirigu
• 5. Broccoli ndi masamba ena a Cruciferous
• 6. Anyezi
• 7. Balere
• 8. Rye
• 9. Zamgululi Wamkaka
• 10. Maapulo
• 11. Garlic
• 12. Mowa wa Shuga
• 13. Mowa
• Njira Zina Zochepetsera Kutupa
• Tengani Uthenga Wanyumba

Kuphulika ndi pamene mimba yako imamva kutupa kapena kukulitsidwa mukatha kudya.

Nthawi zambiri zimayambitsidwa ndi mpweya kapena zovuta zina m'mimba ().

Kuphulika kumakhala kofala kwambiri. Pafupifupi 16-30% ya anthu amati amakumana nayo pafupipafupi (,).

Ngakhale kuphulika kumatha kukhala chizindikiro cha matenda akulu, nthawi zambiri kumachitika chifukwa cha china chake ().

Nazi zakudya 13 zomwe zingayambitse kuphulika, komanso malingaliro pazakudya m'malo mwake.

(Anthu nthawi zambiri amasokoneza "kuphulika" ndi "kusungira madzi," zomwe zimakhudza kuchuluka kwa madzimadzi mthupi. Nazi njira zisanu ndi imodzi zochepetsera kusungidwa kwamadzi.)

1. Nyemba

Nyemba ndi mtundu wa nyemba.

Amakhala ndi mapuloteni ambiri komanso ma carb athanzi. Nyemba zimakhalanso ndi michere yambiri, komanso mavitamini ndi michere yambiri ().

Komabe, nyemba zambiri zimakhala ndi shuga wotchedwa alpha-galactosides, omwe ali mgulu la ma carbs otchedwa FODMAPs.

Ma FODMAP (oligo- oligo-, di-, mono-saccharides ndi ma polyols) ndi ma carbohydrate omwe amakhala ochepa omwe amathawa chimbudzi kenako amatenthedwa ndimatumbo a m'matumbo. Gasi ndi chinthu chomwe chimachokera ku izi.

Kwa anthu athanzi, ma FODMAP amangopatsa mafuta mabakiteriya othandiza kugaya ndipo sayenera kuyambitsa mavuto.

Komabe, kwa anthu omwe ali ndi vuto lodana ndi matumbo, mpweya wina umapangidwa panthawi yothira. Izi zitha kubweretsa mavuto akulu, ndizizindikiro monga kuphulika, kupunduka, kuponda komanso kutsegula m'mimba ().

Kuviika ndi kutulutsa nyemba ndi njira yabwino yochepetsera ma FODMAP mu nyemba. Kusintha madzi akumwa kangapo kungathandizenso ().

Zomwe mungadye m'malo mwake: Nyemba zina zimakhala zosavuta kugaya chakudya. Nyemba za Pinto ndi nyemba zakuda zitha kupukusika kwambiri, makamaka zikamira.

Muthanso kusintha nyemba ndi mbewu, nyama kapena quinoa.

2. Maluwa

Nthanga ndi nyemba. Amakhala ndi mapuloteni ambiri, fiber komanso ma carbs athanzi, komanso mchere monga chitsulo, mkuwa ndi manganese.

Chifukwa cha kuchuluka kwawo kwa fiber, zimatha kuyambitsa kuphulika kwa anthu osazindikira. Izi ndizowona makamaka kwa anthu omwe sanazolowere kudya fiber.

Monga nyemba, mphodza zimakhalanso ndi FODMAP. Shuga ameneyu amathandizira kuti gasi azipanga kwambiri komanso amatupa.

Komabe, kulowetsa kapena kutulutsa mphodza musanadye kumatha kuzipangitsa kukhala zosavuta pakagayidwe kazakudya.

Zomwe mungadye m'malo mwake: Maluwa ofiira owala nthawi zambiri amakhala ocheperako kuposa amdima, ndipo chifukwa chake amadzetsa kuphulika.

3. Zakumwa Zam'madzi

Zakumwa zam'madzi ndizomwe zimayambitsa kuphulika.

Zakumwa izi zimakhala ndi mpweya wochuluka wa carbon dioxide, mpweya.

Mukamamwa chimodzi mwa zakumwa izi, mumatha kumeza mpweya wambiri.

Ena mwa mpweya umatsekera m'thupi, zomwe zingayambitse kuphulika komanso kuphwanya.

Zomwe mungamwe m'malo mwake: Madzi oyera ali bwino nthawi zonse. Njira zina zathanzi ndi monga khofi, tiyi ndi madzi onunkhira zipatso.

4. Tirigu

Tirigu wakhala wotsutsana kwambiri m'zaka zingapo zapitazi, makamaka chifukwa uli ndi puloteni yotchedwa gluten.

Ngakhale pali kutsutsana, tirigu akadadyedwa kwambiri. Ndizopangira mikate yambiri, pasitala, ma tortilla ndi ma pizza, komanso zinthu zophika monga mikate, mabisiketi, zikondamoyo ndi waffles.

Kwa anthu omwe ali ndi matenda a leliac kapena chidwi cha gluten, tirigu amayambitsa mavuto akulu am'mimba. Izi zimaphatikizapo kuphulika, gasi, kutsegula m'mimba komanso kupweteka m'mimba (,).

Tirigu ndiwonso gwero lalikulu la ma FODMAP, omwe angayambitse mavuto m'mimba mwa anthu ambiri (,).

Zomwe mungadye m'malo mwake: Pali njira zambiri zopanda tirigu m'malo mwa tirigu, monga oats, quinoa, buckwheat, ufa wa amondi ndi ufa wa coconut.

Pali njira zingapo zosinthira buledi wamba wa tirigu munkhaniyi.

5. Broccoli ndi masamba ena a Cruciferous

Banja lamasamba ophatikizika limaphatikizapo broccoli, kolifulawa, kabichi, mphukira za brussels ndi ena ambiri.

Izi ndizabwino kwambiri, zili ndi michere yambiri yofunikira monga fiber, vitamini C, vitamini K, iron ndi potaziyamu.

Komabe, amakhalanso ndi ma FODMAP, chifukwa chake amatha kupangitsa anthu ena kuphulika ().

Kuphika masamba osokonekera kungapangitse kuti zikhale zosavuta kukumba.

Zomwe mungadye m'malo mwake: Pali njira zambiri zotheka, kuphatikiza sipinachi, nkhaka, letesi, mbatata ndi zukini.

6. Anyezi

Anyezi ndiwo masamba obiriwira pansi ndi kukoma kwapadera, kwamphamvu. Samadyedwa kawirikawiri, koma amakonda kudya zophika, mbale zam'mbali ndi saladi.

Ngakhale kuti nthawi zambiri amadyedwa pang'ono, anyezi ndi imodzi mwazinthu zazikulu za fructans. Izi ndi ulusi wosungunuka womwe ungayambitse kuphulika (, 14).

Kuphatikiza apo, anthu ena samvetsetsa kapena kusagwirizana ndi mankhwala ena anyezi, makamaka anyezi wowawasa ().

Chifukwa chake, anyezi ndi omwe amadziwika chifukwa cha kuphulika komanso zovuta zina m'mimba. Kuphika anyezi kumachepetsa izi.

Zomwe mungadye m'malo mwake: Yesani kugwiritsa ntchito zitsamba zatsopano kapena zonunkhira m'malo mwa anyezi.

7. Balere

Balere ndi chimanga chomwe chimakonda kudyedwa.

Ndi chopatsa thanzi kwambiri, chifukwa chimakhala ndi michere yambiri ndipo imakhala ndi mavitamini ndi michere yambiri monga molybdenum, manganese ndi selenium.

Chifukwa chokhala ndi fiber yambiri, balere wamphesa amatha kupangitsa anthu omwe sanazolowere kudya michere yambiri.

Komanso, balere amakhala ndi gluteni. Izi zitha kubweretsa mavuto kwa anthu omwe sagwirizana ndi gluten.

Zomwe mungadye m'malo mwake: Balere woyengeka, monga ngale kapena scotch balere, atha kulekerera bwinoko. Balere amathanso kusinthidwa ndi mbewu zina kapena zonama monga oats, mpunga wofiirira, quinoa kapena buckwheat.

8. Rye

Rye ndi njere zomwe zimakhudzana ndi tirigu.

Ndi chopatsa thanzi komanso gwero labwino kwambiri la fiber, manganese, phosphorus, mkuwa ndi mavitamini a B.

Komabe, rye imakhalanso ndi gluten, mapuloteni omwe anthu ambiri amawakhudzidwa kapena kusagwirizana nawo.

Chifukwa cha mavitamini ndi mavitamini, rye akhoza kukhala chifukwa chachikulu chotupitsa anthu osazindikira.

Zomwe mungadye m'malo mwake: Mbewu zina kapena zonyenga, kuphatikiza oats, mpunga wabulauni, buckwheat kapena quinoa.

9. Zamgululi Wamkaka

Mkaka ndiwopatsa thanzi kwambiri, komanso ndi gwero labwino kwambiri la mapuloteni ndi calcium.

Pali zinthu zambiri zamkaka zomwe zimapezeka, kuphatikizapo mkaka, tchizi, kirimu tchizi, yogurt ndi batala.

Komabe, pafupifupi 75% ya anthu padziko lapansi sangathe kuwononga lactose, shuga wopezeka mkaka. Vutoli limadziwika kuti kusagwirizana kwa lactose (,).

Ngati mulibe lactose, mkaka ungayambitse mavuto akulu am'mimba. Zizindikiro zake zimaphatikizapo kuphulika, gasi, kuponda komanso kutsegula m'mimba.

Zomwe mungadye m'malo mwake: Anthu omwe amalekerera lactose nthawi zina amatha kuthana ndi zonona ndi batala, kapena mkaka wofukiza ngati yogati ().

Zogulitsa mkaka wopanda Lactose ziliponso. Njira zina zamkaka wokhazikika zimaphatikizapo coconut, amondi, soya kapena mkaka wa mpunga.

10. Maapulo

Maapulo ndi ena mwa zipatso zotchuka kwambiri padziko lapansi.

Amakhala ndi fiber, vitamini C komanso ma antioxidants, ndipo amalumikizidwa ndi zabwino zambiri (, 20).

Komabe, maapulo amadziwikanso kuti amayambitsa kuphulika ndi zina zomwe zimayambitsa kugaya kwa anthu ena.

Zolakwazo ndi fructose (yomwe ndi FODMAP) komanso zotengera zambiri. Fructose ndi fiber zimatha kuthiridwa m'matumbo akulu, ndipo zimatha kuyambitsa mpweya komanso kuphulika.

Maapulo ophika atha kukhala osavuta kukumba kuposa atsopano.

Zomwe mungadye m'malo mwake: Zipatso zina, monga nthochi, mabulosi abulu, zipatso zamphesa, mandarini, malalanje kapena strawberries.

11. Garlic

Garlic ndiwodziwika bwino kwambiri, pokometsera komanso ngati mankhwala.

Monga anyezi, adyo amakhala ndi fructans, omwe ndi ma FODMAP omwe angayambitse kuphulika ().

Matupi kapena kusagwirizana ndi mankhwala ena omwe amapezeka mu adyo nawonso siachilendo, ndipo zizindikilo monga kuphulika, belching ndi gasi ().

Komabe, kuphika adyo kumatha kuchepetsa izi.

Zomwe mungadye m'malo mwake: Yesani kugwiritsa ntchito zitsamba zina ndi zonunkhira pophika, monga thyme, parsley, chives kapena basil.

12. Mowa wa Shuga

Shuga mowa amagwiritsidwa ntchito m'malo mwa shuga wazakudya zopanda shuga komanso kutafuna chingamu.

Mitundu yodziwika bwino imaphatikizapo xylitol, sorbitol ndi mannitol.

Zakumwa za shuga ndi ma FODMAP. Amakonda kuyambitsa mavuto am'mimba, chifukwa amafika m'matumbo akulu osasinthika pomwe mabakiteriya am'mimba amawadyetsa.

Kudya mowa wambiri wa shuga kumatha kuyambitsa zovuta m'mimba, monga kuphulika, gasi ndi kutsekula m'mimba.

Zomwe mungadye m'malo mwake: Erythritol imakhalanso mowa wothira shuga, koma ndiyosavuta pakudya chimbudzi kuposa omwe atchulidwa pamwambapa. Stevia ndi njira ina yabwino m'malo mwa shuga ndi mowa.

13. Mowa

Aliyense mwina adamvapo mawu oti "mimba yamowa" omwe adagwiritsidwa ntchito kale.

Sizimangotanthauza mafuta owonjezera am'mimba, komanso kuphulika komwe kumachitika chifukwa chakumwa mowa.

Mowa ndi chakumwa chopangidwa ndi kaboni chomwe chimapangidwa kuchokera ku magwero a ma carbo otsekemera monga balere, chimanga, tirigu ndi mpunga, komanso yisiti ndi madzi.

Chifukwa chake, imakhala ndi mpweya (carbon dioxide) komanso ma carbs owola, zinthu ziwiri zomwe zimayambitsa kuphulika. Mbewu zomwe amagulitsira mowa nthawi zambiri zimakhala ndi gluteni.

Zomwe mungamwe m'malo mwake: Madzi nthawi zonse ndi chakumwa chabwino, koma ngati mukufuna njira zina zoledzeretsa ndiye kuti vinyo wofiira, vinyo woyera kapena mizimu imatha kupangitsa kuphulika pang'ono.

Njira Zina Zochepetsera Kutupa

Kuphulika ndi vuto lodziwika bwino, koma nthawi zambiri kumathetsedwa ndikusintha kosavuta.

Pali njira zingapo zomwe zingathandize kuchepetsa kuphulika, kotchulidwa m'nkhaniyi.

Ngati mukukumana ndi vuto lakugaya m'mimba nthawi zonse, mungafune kuganizira zakudya zochepa za FODMAP. Itha kukhala yothandiza modabwitsa, osangotulutsa chabe komanso mavuto ena am'mimba.

Komabe, onetsetsani kuti mwawonanso dokotala kuti athetse vuto lomwe lingakhale lalikulu.

Tengani Uthenga Wanyumba

Ngati muli ndi mavuto ndikulephera, ndiye kuti mwayi wazakudya zomwe zili mndandandawu ndizomwe zimayambitsa.

Izi zikunenedwa, palibe chifukwa chopewa zakudya zonsezi, koma zomwe zimakupangitsani mavuto.

Ngati muwona kuti chakudya china chimakupangitsani kukhala otupa, ndiye pewani. Palibe chakudya choyenera kuvutika nacho.