Zonse Zokhudza FODMAP: Ndani Ayenera Kuwapewa Ndipo Motani?

Zamkati

• Kodi FODMAP ndi Chiyani?
• Kodi FODMAPs Zimayambitsa Bwanji Zizindikiro Zam'matumbo?
• 1. Kukoka Chamadzimadzi M'matumbo
• 2. Kutentha kwa Bakiteriya
• Ndiye Ndani Ayenera Kuyesera Zakudya Zotsika-FODMAP?
• Zomwe Muyenera Kudziwa Zokhudza Zakudya Zotsika-FODMAP
• Ndi Chakudya Chotsika-FODMAP, Osati Chakudya cha No-FODMAP
• Zakudya Zotsika-FODMAP Sizopanda Gluten
• Zakudya Zotsika-FODMAP Sizopanda Mkaka
• Zakudya Zotsika-FODMAP Si Zakudya Zakale
• Zambiri pa FODMAPs sizipezeka mosavuta
• Kodi Zakudya Zochepa-FODMAP Zimayenderana Bwino Ndi Zakudya?
• CHIKWANGWANI
• Calcium
• Kodi Aliyense Wodya Low-FODMAP Ayenera Kupewa Lactose?
• Nthawi Yomwe Muyenera Kupeza Uphungu Wachipatala
• Tengani Uthenga Wanyumba

Ma FODMAP ndi gulu la zopatsa mphamvu.

Amadziwika kuti amayambitsa zovuta zomwe zimachitika m'mimba monga kuphulika, mpweya, kupweteka m'mimba, kutsegula m'mimba ndi kudzimbidwa kwa iwo omwe amazindikira.

Izi zikuphatikiza kuchuluka kwa anthu, makamaka omwe ali ndi matenda opweteka m'mimba (IBS).

Mwamwayi, kafukufuku wasonyeza kuti kuletsa zakudya zokwanira mu FODMAPs kumatha kusintha kwambiri izi.

Nkhaniyi ikufotokoza zomwe FODMAPs ndi omwe ayenera kuzipewa.

Kodi FODMAP ndi Chiyani?

FODMAP imayimira Fzosintha Oligo-, Di-, Mono-saccharides ndi Polyols ().

Awa ndi mayina asayansi omwe amapatsidwa magulu a carbs omwe angayambitse vuto la kugaya kwa anthu ena.

Ma FODMAP nthawi zambiri amakhala ndi maunyolo amfupi a shuga olumikizidwa pamodzi ndipo samakhudzidwa kwathunthu ndi thupi lanu.

Makhalidwe awiri ofunikirawa ndi chifukwa chake anthu ena amawazindikira ().

Nawa magulu akulu a FODMAP:

• Oligosaccharides: Carbs mgululi akuphatikizapo fructans (fructo-oligosaccarides ndi inulin) ndi galacto-oligosaccharides. Zakudya zazikulu zimaphatikizapo tirigu, rye, zipatso ndi ndiwo zamasamba zosiyanasiyana, nyemba ndi nyemba.
• Kutulutsa: Lactose ndiye FODMAP yayikulu mgululi. Zakudya zazikulu zimaphatikizapo mkaka, yogurt ndi tchizi wofewa.
• Monosaccharides: Fructose ndiye FODMAP yayikulu mgululi. Zakudya zazikulu zimaphatikizapo zipatso zosiyanasiyana, uchi ndi timadzi tokoma.
• Mitundu: Carbs mgululi akuphatikizapo sorbitol, mannitol ndi xylitol. Zakudya zazikulu zimaphatikizapo zipatso ndi ndiwo zamasamba zosiyanasiyana, komanso zotsekemera monga zomwe zili ndi chingamu chopanda shuga.

Monga mukuwonera, ma FODMAP amapezeka muzakudya zambiri zamasiku onse.

Nthawi zina amapezeka mwachilengedwe pazakudya, pomwe nthawi zina amawonjezeredwa kuti apangitse mawonekedwe a chakudya, kapangidwe kake kapena kununkhira kwake.

FODMAP imayimira Fermentable Oligo-, Di-, Mono-saccharides ndi Polyols. Ma carb awa samapukusidwa bwino ndi anthu.

Kodi FODMAPs Zimayambitsa Bwanji Zizindikiro Zam'matumbo?

Ma FODMAP amatha kuyambitsa matenda am'matumbo m'njira ziwiri: kukoka madzimadzi m'matumbo komanso kudzera pakuthira kwa bakiteriya.

1. Kukoka Chamadzimadzi M'matumbo

Chifukwa ma FODMAP ndi maunyolo afupi a shuga, amakhala "osmotically active." Izi zikutanthauza kuti amatulutsa madzi m'thupi lanu m'matumbo mwanu (,,,).

Izi zitha kubweretsa zizindikilo monga kuphulika ndi kutsekula m'mimba mwa anthu ovuta (,,,).

Mwachitsanzo, mukamadya FODMAP fructose, imakoka madzi owirikiza kawiri m'matumbo mwanu monga shuga, yomwe si FODMAP ().

2. Kutentha kwa Bakiteriya

Mukamadya ma carbs, amafunika kuthiridwa shuga wokha ndi michere asanalowe mumatumbo anu ndikugwiritsidwa ntchito ndi thupi lanu.

Komabe, anthu sangathe kupanga michere ina yofunika kuwononga ma FODMAP. Izi zimabweretsa ma FODMAP osadutsika omwe amayenda m'matumbo ang'ono mpaka m'matumbo akulu, kapena koloni (,).

Chosangalatsa ndichakuti, m'matumbo anu akulu mumakhala mabilioni mabakiteriya ().

Mabakiteriyawa amapesa mwachangu ma FODMAP, kutulutsa gasi ndi mankhwala ena omwe angayambitse kugaya, monga kuphulika, kupweteka m'mimba ndikusintha matumbo mwa anthu ovuta (,,,).

Mwachitsanzo, kafukufuku wasonyeza kuti mukamadya FODMAP inulin, imatulutsa mpweya wokwanira 70% m'matumbo akulu kuposa shuga ().

Njira ziwirizi zimachitika mwa anthu ambiri akamadya ma FODMAP. Komabe, sikuti aliyense amakhala tcheru.

Chifukwa chomwe anthu ena amakhala ndi zizindikilo pomwe ena satero chimaganiziridwa kuti chimakhudzana ndimatenda, omwe amadziwika kuti colonic hypersensitivity ().

Colonic hypersensitivity imafala makamaka kwa anthu omwe ali ndi IBS ().

Ma FODMAP amatunga madzi m'matumbo ndikuyambitsa kutulutsa kwa bakiteriya m'matumbo akulu. Izi zimachitika mwa anthu ambiri, koma okhawo omwe ali ndi matumbo obisika amakhudzidwa.

Ndiye Ndani Ayenera Kuyesera Zakudya Zotsika-FODMAP?

Chakudya chotsika-FODMAP chimatheka pokhapokha popewa zakudya zomwe zili ndi ma carb.

Gulu la ofufuza lidapereka lingaliro loyang'anira kasamalidwe ka IBS mu 2005 ().

IBS ndi yofala kuposa momwe mungaganizire. M'malo mwake, m'modzi mwa akulu 10 ali ndi IBS ().

Komanso, pakhala pali maphunziro opitilira 30 omwe amayesa zakudya zochepa za FODMAP mwa anthu omwe ali ndi IBS (,,,,).

Zotsatira za 22 za maphunzirowa zikuwonetsa kuti kutsatira izi kungathandize kutsatira izi ():

• Zizindikiro zakugaya kwathunthu
• Kupweteka m'mimba
• Kuphulika
• Moyo wabwino
• Gasi
• Zosintha matumbo (kutsekula m'mimba ndi kudzimbidwa)

Ndikoyenera kudziwa kuti pafupifupi mu maphunziro onsewa, zakudyazo zimaperekedwa ndi katswiri wazakudya.

Kuphatikiza apo, kafukufuku wambiri adachitika mwa akuluakulu. Chifukwa chake, pali umboni wochepa wokhudza ana omwe amatsatira zakudya zochepa za FODMAP ().

Palinso malingaliro akuti zakudya zochepa za FODMAP zitha kupindulitsa zinthu zina, monga diverticulitis ndi zovuta zolimbitsa thupi zomwe zimayambitsa zolimbitsa thupi. Komabe, umboni wogwiritsa ntchito IBS ndiwochepa (,).

Chakudya chochepa cha FODMAP chimapangitsa kuti anthu azikhala ndi vuto lokwanira pafupifupi 70% mwa achikulire omwe ali ndi IBS. Komabe, palibe umboni wokwanira wotsimikizira zakadyedwe kasamalidwe kazinthu zina.

Zomwe Muyenera Kudziwa Zokhudza Zakudya Zotsika-FODMAP

Nazi zinthu zochepa zomwe muyenera kudziwa pazakudya izi.

Ndi Chakudya Chotsika-FODMAP, Osati Chakudya cha No-FODMAP

Mosiyana ndi chifuwa chachikulu cha chakudya, simuyenera kuthetseratu ma FODMAP pachakudya chanu. M'malo mwake, ndiopindulitsa m'matumbo ().

Chifukwa chake, ndikulimbikitsidwa kuti muwaphatikize pazakudya zanu - mpaka kulolera kwanu.

Zakudya Zotsika-FODMAP Sizopanda Gluten

Zakudyazi nthawi zambiri zimatsika ndi gluten mwachisawawa.

Izi ndichifukwa choti tirigu, yemwe ndi gwero lalikulu la gluteni, samatulutsidwa chifukwa amakhala okwera kwambiri ku fructans.

Komabe, chakudya chochepa cha FODMAP si chakudya chopanda thanzi. Zakudya monga mkate wopanda chotupitsa, womwe uli ndi gluten, amaloledwa.

Zakudya Zotsika-FODMAP Sizopanda Mkaka

FODMAP lactose imapezeka mumkaka. Ngakhale zili choncho, zinthu zambiri zamkaka zimakhala ndi ma lactose ochepa, zomwe zimawapangitsa kukhala otsika-FODMAP.

Zitsanzo zina za zakudya zazing'ono za FODMAP zimaphatikizapo tchizi wolimba komanso wokalamba, crème fraîche ndi kirimu wowawasa.

Zakudya Zotsika-FODMAP Si Zakudya Zakale

Sikoyenera kapena kulimbikitsidwa kutsatira izi kwa milungu yopitilira isanu ndi itatu.

M'malo mwake, njira yotsika ya FODMAP imaphatikizapo njira zitatu zobwezeretsanso ma FODMAP pazakudya zanu mpaka kulolerana kwanu.

Zambiri pa FODMAPs sizipezeka mosavuta

Mosiyana ndi chidziwitso china cha mavitamini ndi mchere, zambiri pazakudya zomwe zili ndi FODMAP sizipezeka kwa anthu onse.

Komabe, pali mindandanda yazakudya zochepa za FODMAP zomwe zimapezeka pa intaneti. Komabe muyenera kudziwa kuti izi ndi zina zomwe zimayambitsa deta ndipo sizokwanira.

Izi zikunenedwa, mndandanda wazakudya zonse zomwe zatsimikiziridwa m'maphunziro zitha kugulidwa ku King's College London (ngati ndinu wolemba zakudya) ndi Monash University.

Zakudya zochepa za FODMAP zingakhale ndi ma FODMAP, komanso gluten ndi mkaka. Zakudyazi siziyenera kutsatiridwa nthawi yayitali ndipo muyenera kuganizira kulondola kwa zomwe muli nazo.

Kodi Zakudya Zochepa-FODMAP Zimayenderana Bwino Ndi Zakudya?

Muthabe kukwaniritsa zofunikira zanu pazakudya zochepa za FODMAP.

Komabe, monga zakudya zilizonse zoletsa, muli ndi chiopsezo chowonjezeka cha kuperewera kwa zakudya.

Makamaka, muyenera kudziwa zazakudya zanu za calcium komanso calcium mukamadya zakudya zochepa za FODMAP (,).

CHIKWANGWANI

Zakudya zambiri zomwe zili ndi michere yambiri ilinso ndi ma FODMAP. Chifukwa chake, anthu nthawi zambiri amachepetsa michere yawo pazakudya zochepa za FODMAP ().

Izi zitha kupewedwa posintha zakudya za FODMAP, zopatsa mphamvu kwambiri monga zipatso ndi ndiwo zamasamba zokhala ndi mitundu yotsika ya FODMAP yomwe imaperekabe zakudya zambiri.

Zipangizo zamagetsi zotsika-FODMAP zimaphatikizapo malalanje, rasipiberi, sitiroberi, nyemba zobiriwira, sipinachi, kaloti, oats, mpunga wofiirira, quinoa, buledi wopanda bulauni wopanda zipatso ndi nthanga.

Calcium

Zakudya za mkaka ndizochokera ku calcium.

Komabe, zakudya zambiri zamkaka zimangolekerera pakudya kotsika-FODMAP. Ichi ndichifukwa chake kudya kashiamu kumatha kuchepa mukamatsata zakudya izi ().

Mafuta a calcium otsika-FODMAP amaphatikizapo tchizi wolimba komanso wokalamba, mkaka wopanda yogaya ndi yogurt, nsomba zamzitini ndi mafupa odyedwa ndi mtedza wokhala ndi calcium, oats ndi milki ya mpunga.

Mndandanda wazakudya zochepa za FODMAP zitha kupezeka pogwiritsa ntchito pulogalamu kapena kabuku kotsatira.

Chakudya chochepa cha FODMAP chimatha kukhala chopatsa thanzi. Komabe, pali chiopsezo chosowa zakudya, kuphatikizapo fiber ndi calcium.

Kodi Aliyense Wodya Low-FODMAP Ayenera Kupewa Lactose?

Lactose ndiye Di-saccharide mu FODMAPA.

Kawirikawiri amatchedwa "shuga wa mkaka" chifukwa amapezeka muzakudya za mkaka monga mkaka, tchizi chofewa ndi yogurt.

Izi zimabweretsa zovuta zakugaya chakudya ndi lactose, yomwe imagwira ntchito moyenera, kutanthauza kuti imakoka madzi ndikutenthedwa ndi mabakiteriya anu.

Kuphatikiza apo, kuchuluka kwa kusagwirizana kwa lactose mwa anthu omwe ali ndi IBS ndikosiyanasiyana, ndi malipoti kuyambira 20-80%. Pachifukwa ichi, lactose imangolekerera zakudya zochepa za FODMAP (,,).

Ngati mukudziwa kale kuti mulibe lactose yosalolera, simuyenera kuletsa lactose pazakudya zochepa za FODMAP.

Sikuti aliyense ayenera kuletsa lactose pa chakudya chochepa cha FODMAP. Ngati mulibe lactose yosalolera, mutha kuphatikiza lactose muzakudya zanu.

Nthawi Yomwe Muyenera Kupeza Uphungu Wachipatala

Zizindikiro zam'mimba zimachitika ndimikhalidwe yambiri.

Zinthu zina zilibe vuto lililonse, monga kuphulika. Komabe zina ndizoyipa kwambiri, monga matenda a leliac, matenda opatsirana am'mimba ndi khansa ya m'matumbo.

Pachifukwa ichi, ndikofunikira kuthetsa matenda musanayambe kudya zakudya zochepa za FODMAP. Zizindikiro za matenda akulu ndizo ():

• Kuchepetsa kunenepa kosadziwika
• Kuchepa kwa magazi m'thupi (kusowa kwa chitsulo)
• Kutuluka magazi
• Mbiri ya banja la matenda a leliac, khansa yam'mimba kapena khansa ya m'mimba
• Anthu opitilira 60 akukumana ndi zosintha zamatumbo zomwe zimatha milungu yopitilira sikisi

Zokhudza kugaya zimatha kubisa matenda omwe amayambitsa matenda. Ndikofunika kuthana ndi matenda mwa kuwona dokotala musanayambe kudya zakudya zochepa za FODMAP.

Tengani Uthenga Wanyumba

Ma FODMAP amawerengedwa kuti ndi athanzi kwa anthu ambiri. Komabe, anthu ambiri amawadera nkhawa, makamaka omwe ali ndi IBS.

M'malo mwake, ngati muli ndi IBS, pali mwayi wokwanira 70% kuti zizindikiritso zanu ziziyenda bwino pazakudya zochepa za FODMAP (,,,,).

Zakudya izi zitha kupindulitsanso zina, koma kafukufukuyu ndi ochepa.

Zakudya zochepa za FODMAP zidayesedwa ndipo zimawoneka ngati zotetezeka kwa akulu. Komabe, onetsetsani kuti mwasankha zakudya zokhala ndi michere yambiri komanso calcium, funsani pazinthu zodziwikiratu kuti muchepetse matenda.

Asayansi pakali pano akuyesetsa kupeza njira zodziwiriratu omwe angayankhe pazakudyazo. Pakadali pano, njira yabwino yodziwira ngati ikugwira ntchito ndikudziyesa nokha.