Zakudya za FODMAP: ndi chiyani komanso ndi chiyani
Zamkati
- Mndandanda wazakudya za FODMAP
- Zakudya zololedwa
- Momwe mungapangire Chakudya cha FODMAP
- Kusamalira
- Menyu yazakudya ya FODMAP
Zakudya za FODMAP zimaphatikizapo kuchotsa zakudya zomwe zili ndi fructose, lactose, fruct ndi galactooligosaccharides ndi shuga, monga kaloti, beets, maapulo, mango ndi uchi, mwachitsanzo, pazakudya za tsiku ndi tsiku.
Zakudya izi sizilowetsedwa m'matumbo ang'onoang'ono, zimatenthedwa kwambiri ndi mabakiteriya ochokera m'mimba yam'mimba ndipo ndi mamolekyulu osmotically yogwira, zomwe zimayambitsa zizindikilo monga kuchepa kwa chakudya, mpweya wochuluka ndi kutsekula m'mimba, komwe kumatha kusinthana ndikudzimbidwa, kutupa m'mimba ndi colic, kukhala othandiza makamaka pakakhala vuto la matumbo.
Zizindikiro za matumbo osakwiya zimasiyanasiyana malinga ndi munthu, kotero ndikofunikira kuti munthuyo adziwe ndikuyesera kuzindikira zakudya zomwe zikukusowetsani mtendere, kuti muwachotse pazakudya.
Mndandanda wazakudya za FODMAP
Zakudya za fodmap nthawi zonse zimakhala ndizakudya zamagulu ndipo zimagawika m'magulu asanu, monga zikuwonetsedwa patebulo lotsatirali:
| Fodmap mtundu | Chakudya chachilengedwe | Zakudya zopangidwa |
| Monosaccharides (fructose) | Zipatso: apulo, peyala, pichesi, mango, nyemba zobiriwira kapena nyemba, chivwende, zimateteza, zipatso zouma, timadziti ta zipatso ndi yamatcheri. | Zokometsera: manyuchi a chimanga, uchi, timadzi tokoma ndi timadzi ta fructose, tomwe tikhoza kupezeka mu zakudya zina, monga makeke, zakumwa zoziziritsa kukhosi, timadziti tosakanizidwa, jellies, ufa wa keke, ndi zina zambiri. |
| Kutulutsa (lactose) | Mkaka wa ng'ombe, mkaka wa mbuzi, mkaka wa nkhosa, kirimu, ricotta ndi tchizi tchizi. | Cream tchizi, soverte, yogurt ndi zakudya zina zomwe zili ndi mkaka. |
| Fructo-oligosaccharides (fructans kapena FOS) | Zipatso: persimmon, pichesi, apulo, ma lyche ndi chivwende. Nyemba: artichokes, katsitsumzukwa, beets, ziphuphu za Brussels, broccoli, kale, anise, adyo, anyezi, nandolo, abelmosco, shallot ndi tsamba lofiira la chicory. Mbewu: tirigu ndi rye (zochuluka) ndi azibale ake. | Zakudya zokhala ndi ufa wa tirigu, pasitala wamba wokhala ndi tirigu, makeke, mabisiketi, ketchup, mayonesi, mpiru, nyama zopangidwa monga soseji, nuggets, ham ndi bologna. |
| Galacto-oligosaccharides (GOS) | Mphodza, nsawawa, njere zamzitini, nyemba, nandolo, nyemba zonse za soya. | Zida zopangidwa ndi izi |
| Mapulogalamu onse pa intaneti | Zipatso: apulo, apurikoti, pichesi, timadzi tokoma, nkhumba, peyala, maula, chivwende, peyala ndi chitumbuwa. Zamasamba: kolifulawa, bowa ndi nandolo. | Zokometsera: xylitol, mannitol, maltitol, sorbitol, zopangidwa ndi glycerin, erythritol, lactitol ndi isomalt. |
Chifukwa chake, kuwonjezera pakudziwa zakudya zomwe mwachilengedwe zimakhala ndi ma fodmaps, ndikofunikira kudziwa mndandanda wazosakanizika zazakudya zopangidwa, zomwe zilipo pakulemba chakudya. Phunzirani momwe mungawerenge zilembozo.
Zakudya zololedwa
Zakudya zomwe zitha kuphatikizidwa ndi izi ndi:
- Mbewu zopanda gilateni, monga mpunga ndi phala;
- Zipatso monga mandarin, lalanje, sitiroberi, mphesa, rasipiberi, mandimu, nthochi zakupsa ndi vwende;
- Masamba ndi masamba, monga dzungu, maolivi, tsabola wofiira, tomato, mbatata, zipatso za nyemba, kaloti, nkhaka ndi mbatata;
- Zakudya zopanda mkaka za Lactose;
- Nyama, nsomba, mazira;
- Chia, fulakesi, sesame, dzungu ndi mpendadzuwa;
- Mtedza monga mtedza, mtedza, mtedza waku Brazil;
- Mpunga, tapioca, chimanga kapena amondi;
- Zakumwa zamasamba.
Kuphatikiza apo, katswiri wazakudya angaganize za kugwiritsa ntchito maantibiotiki ngati chowonjezera kuti athetse m'matumbo, popeza zatsimikiziridwa kuti anthu omwe ali ndi vuto la matumbo osakwiya atha kukhala ndi vuto m'matumbo a microbiota. Kafukufuku wina wasayansi awonetsa kuti kugwiritsa ntchito maantibiotiki kungathandize kuthetsa zizindikilo. Dziwani zambiri za maantibiotiki.
Momwe mungapangire Chakudya cha FODMAP
Kuti mupange chakudyachi, muyenera kuchotsa zakudya zolemera mu Fodmap kwakanthawi 6 mpaka 8 masabata, kusamala kuti muzindikire kusintha kwa zizindikiritso zam'mimba. Ngati palibe kusintha kwa zizindikilo, zakudyazo zimatha kuyimitsidwa pakatha masabata a 8 ndipo chithandizo chatsopano chiyenera kufunidwa.
Ngati zizindikilo zikuyenda bwino, pakatha milungu 8 chakudyacho chiyenera kubwerezedwanso pang'onopang'ono, kuyambira ndi gulu limodzi nthawi imodzi. Mwachitsanzo, zimayamba ndikubweretsa zipatso zolemera mu Fodmaps, monga maapulo, mapeyala ndi mavwende, kuwona ngati matumbo ayambiranso.
Kubwezeretsanso chakudya pang'onopang'ono ndikofunikira kuti zitheke kuzindikira zakudya zomwe zimayambitsa vuto la m'mimba, zomwe zimayenera kudyedwa pang'ono pokha, osakhala gawo lazodyera wamba.
Kusamalira
Zakudya za Fodmap zimatha kuyambitsa kuchepa kwa michere yofunikira mthupi, monga ma fiber, ma carbohydrate ndi calcium, kuphatikiza pakufunika kopatula zakudya zopatsa thanzi panthawi yoyesa. Chifukwa chake, ndikofunikira kuti chakudyachi chikuyang'aniridwa ndi adotolo komanso katswiri wazakudya, kuonetsetsa kuti wodwalayo ali ndi thanzi labwino.
Kuphatikiza apo, ndikofunikira kukumbukira kuti chakudyachi chimagwira pafupifupi 70% ya odwala omwe ali ndi Irritable Bowel Syndrome, ndipo chithandizo chatsopano chiyenera kuchitidwa ngati chakudyacho sichinapeze zotsatira zabwino.
Menyu yazakudya ya FODMAP
Gome lotsatirali likuwonetsa chitsanzo cha masiku atatu azakudya za Fodmap:
| Akamwe zoziziritsa kukhosi | Tsiku 1 | Tsiku 2 | Tsiku 3 |
| Chakudya cham'mawa | Banana Smoothie: 200 ml ya mkaka wamatambala + 1 nthochi + 2 col wa oat msuzi | Madzi a mphesa + magawo awiri a mkate wopanda gilateni ndi mozzarella tchizi ndi dzira | 200 ml mkaka wopanda lactose + 1 tapioca ndi dzira |
| Zakudya zoziziritsa kukhosi m'mawa | Magawo awiri a mavwende + mtedza 7 wamchere | yogati wopanda lactose + 2 col chia tiyi | Nthochi 1 yosenda yokhala ndi 1 col ya msuzi wosalala wa chiponde |
| Chakudya chamadzulo | Risotto wampunga ndi nkhuku ndi masamba: tomato, sipinachi, zukini, kaloti ndi biringanya | Zakudyazi mpunga ndi nthaka bakha nyama ndi phwetekere msuzi ndi azitona + letesi, karoti ndi nkhaka saladi | Msuzi wa nsomba ndi masamba: mbatata, kaloti, maekisi ndi kabichi |
| Chakudya chamasana | Madzi a chinanazi + mkate wa nthochi wokhala ndi oats | 1 kiwi + 6 ma oatmeal cookies opanda + ma chestnuts 10 | Strawberry smoothie wokhala ndi mkaka wopanda lactose + 1 kagawo ka mkate wopanda gilateni ndi tchizi |
Ndikofunika kukumbukira kuti munthu ayenera kukhala tcheru kuti adziwe zakudya zomwe zimayambitsa vuto la m'mimba, ndikuti zakudya izi ziyenera kutsatiridwa kwa milungu 6 mpaka 8, malinga ndi malangizo a dokotala kapena katswiri wazakudya.
Zomwe zimaphatikizidwa pazosankhazi zimasiyana malinga ndi zaka, kugonana, zolimbitsa thupi komanso matenda omwe amapezeka. Chofunikira ndikufufuza katswiri wazakudya kuti athe kuwunika kwathunthu ndikukhala ndi dongosolo lazakudya mogwirizana ndi zosowazo.
Dziwani njira zina zachilengedwe zothetsera mpweya wamatumbo.
Tikukulangizani Kuti Muwerenge
Kodi, Liti, Ndipo Chifukwa Chake Uchi Umagwiritsidwira Ntchito Kusamalira Mabala
