Zakudya 10 Zapamwamba mu FODMAPs (ndi zomwe mungadye m'malo mwake)

Zamkati

• Kodi High-FODMAP Imatanthauza Chiyani?
• 1. Tirigu
• 2. Garlic
• 3. Anyezi
• 4. Zipatso
• 5. Masamba
• 6. Nyemba ndi nyemba
• 7. Zokometsera
• 8. Mbewu Zina
• 9. Mkaka
• 10. Zakumwa
• Kodi Aliyense Ayenera Kupewa FODMAPs?
• Mfundo Yofunika Kwambiri

Chakudya ndi chomwe chimayambitsa vuto lakugaya chakudya. Makamaka, zakudya zomwe zili ndi ma carbo otsekemera zimatha kuyambitsa zizindikilo monga mpweya, kuphulika komanso kupweteka m'mimba.

Gulu la ma carbs amadziwika kuti FODMAPs, ndipo zakudya zimatha kudziwika kuti ndizokwera kapena zotsika mu ma carbs.

Kuletsa zakudya zapamwamba za FODMAP kumatha kukupatsani mpumulo wodabwitsa wazizindikiro zam'matumbo, makamaka kwa anthu omwe ali ndi vuto la m'mimba (IBS).

Nkhaniyi ikufotokoza zakudya 10 wamba ndi zosakaniza zomwe zili ndi ma FODMAP.

Kodi High-FODMAP Imatanthauza Chiyani?

FODMAP imayimira Fermentable Oligo-, Di-, Mono-saccharides ndi Polyols. Awa ndi mayina asayansi a carbs omwe angayambitse vuto lakugaya chakudya.

Chakudya chimagawidwa ngati FODMAP yayikulu malinga ndi magawo odulidwiratu ().

Magawo odulidwayo amafotokoza kuti chakudya chokwera kwambiri cha FODMAP chimakhala ndi ma carbs angapo ():

• Oligosaccharides: 0.3 magalamu a fructans kapena galacto-oligosaccharides (GOS)
• Kutulutsa: 4.0 magalamu a lactose
• Monosaccharides: 0,2 magalamu a fructose kuposa shuga
• Mitundu: 0,3 magalamu a mannitol kapena sorbitol

Mayunivesite awiri amapereka mndandanda wazakudya ndi mapulogalamu a FODMAP - Monash University ndi King's College London.

Ndikofunikanso kudziwa kuti sikuti aliyense ayenera kupewa ma FODMAP. M'malo mwake, ma FODMAP ndiopindulitsa kwa anthu ambiri.

Kuti muthandizire kusankha ngati kuletsa FODMAPs ndi koyenera kwa inu, werengani nkhaniyi. Kenako, ngati mungasankhe kuwaletsa, onetsetsani kuti mwayang'ana zakudya khumi izi.

1. Tirigu

Tirigu ndi imodzi mwazomwe zimathandizira kwambiri ma FODMAP mu zakudya zakumadzulo ().

Izi ndichifukwa choti tirigu amadya kwambiri - osati chifukwa ndimagulu a FODMAP.

M'malo mwake, poyerekeza ndi zinthu zina zisanu ndi zinayi zomwe zafotokozedwa m'nkhaniyi, tirigu ali ndi imodzi mwazotsika kwambiri za FODMAPs polemera.

Pachifukwa ichi, zakudya zomwe zimakhala ndi tirigu ngati chophatikizira, monga ma thickeners ndi zonunkhira, zimawerengedwa kuti ndizotsika-FODMAP.

Tirigu amapezeka kwambiri monga mkate, pasitala, chimanga cham'mawa, mabisiketi, ndi mitanda.

Ma swaps otsika-FODMAP: Mpunga wa Brown, buckwheat, chimanga, mapira, oats, polenta, quinoa ndi tapioca (,).

Tirigu ndiye gwero lalikulu la FODMAP mu zakudya zakumadzulo. Komabe, imatha kusinthidwa ndi mbewu zina zotsika-FODMAP.

2. Garlic

Garlic ndi imodzi mwazomwe zimayambira kwambiri pa FODMAPs.

Tsoka ilo, kulepheretsa adyo muzakudya zanu ndizovuta chifukwa zimawonjezeredwa msuzi, ma gravies ndi zonunkhira zambiri.

Pazakudya zopangidwa ndi adyo, adyo atha kukhala m'gulu la zinthu monga kununkhira kapena kununkhira kwachilengedwe. Chifukwa chake, muyenera kupewa zopangira izi ngati mukutsata zakudya zochepa za FODMAP.

Fructans ndiye mtundu waukulu wa FODMAP mu adyo.

Komabe, kuchuluka kwa ma fructans kumadalira ngati adyo ndi watsopano kapena wouma, popeza adyo wouma amakhala ndi ma fructans ochulukitsa katatu kuposa adyo watsopano ().

Ngakhale kukhala okwera ma FODMAP, adyo amathandizidwa ndi maubwino ambiri azaumoyo. Ichi ndichifukwa chake ziyenera kupewedwa mwa anthu omwe ali ndi vuto la FODMAP.

Ma swaps otsika-FODMAP: Chives, chili, fenugreek, ginger, mandimu, mbewu za mpiru, safironi ndi turmeric (,,).

Garlic ndi imodzi mwazomwe zimayambira kwambiri pa FODMAPs. Komabe, adyo ali ndi maubwino ambiri azaumoyo ndipo amangofunikira kulekezedwa ndi anthu omvera a FODMAP.

3. Anyezi

Anyezi ndi gwero lina la fructans.

Mofanana ndi adyo, anyezi amagwiritsidwanso ntchito kununkhira zakudya zosiyanasiyana, zomwe zimapangitsa kuti zikhale zovuta kuziletsa.

Shallots ndi amodzi mwamagwero apamwamba kwambiri a fructans, pomwe anyezi waku Spain ndi amodzi mwamagawo otsika kwambiri ().

Ngakhale anyezi osiyanasiyana amakhala ndi ma FODMAP osiyanasiyana, anyezi onse amawerengedwa kuti ndi apamwamba-FODMAP.

Ma swaps otsika-FODMAP: Asafoetida ndi zonunkhira zonunkhira zomwe zimagwiritsidwa ntchito pophika ku India. Iyenera kuphikidwa m'mafuta otentha poyamba ndikuwonjezera pang'ono. Zonunkhira zina zotsika-FODMAP zitha kupezeka pano.

Mitundu yosiyanasiyana ya anyezi imakhala ndi ma FODMAP osiyanasiyana, koma anyezi onse amawerengedwa kuti ali ndi ndalama zambiri.

4. Zipatso

Zipatso zonse zimakhala ndi FODMAP fructose.

Koma chochititsa chidwi, si zipatso zonse zomwe zimawerengedwa kuti ndizapamwamba mu FODMAPs. Izi ndichifukwa choti zipatso zina zimakhala ndi fructose yocheperako kuposa zina.

Komanso, zipatso zina zimakhala ndi shuga wambiri, womwe ndi shuga wosakhala wa FODMAP. Izi ndizofunikira chifukwa shuga imathandiza thupi lanu kuyamwa fructose.

Ichi ndichifukwa chake zipatso zomwe zimakhala zazikulu mu fructose ndi shuga sizimayambitsa matenda am'matumbo. Ndi chifukwa chake zipatso zokha zokhala ndi fructose yambiri kuposa shuga zimawerengedwa kuti ndizokwera-FODMAP.

Komabe, ngakhale zipatso zochepa za FODMAP zimatha kuyambitsa matenda am'matumbo ngati azidya kwambiri. Izi zimakhudzana ndi kuchuluka kwa fructose m'matumbo mwanu.

Chifukwa chake, anthu osamala amalimbikitsidwa kuti azidya gawo limodzi la zipatso pakakhala, kapena pafupifupi ma ola atatu (80 magalamu).

Zipatso zapamwamba-FODMAP ndi izi: Maapulo, apurikoti, yamatcheri, nkhuyu, mango, timadzi tokoma, mapichesi, mapeyala, maula ndi chivwende ().

Zipatso za Low-FODMAP zimaphatikizapo: Nthochi zosapsa, mabulosi abulu, kiwi, mandimu, mandarini, malalanje, papaya, chinanazi, rhubarb ndi strawberries ().

Chonde dziwani kuti iyi si mndandanda wathunthu. Mndandanda wina ungapezeke Pano.

Zipatso zonse zimakhala ndi FODMAP fructose. Komabe, zipatso zina zimakhala ndi fructose yocheperako ndipo zimatha kusangalatsidwa ndi magawo amodzi tsiku lonse.

5. Masamba

Zomera zina zimakhala ndi ma FODMAP ambiri.

M'malo mwake, masamba amakhala ndi ma FODMAP osiyanasiyana. Izi zimaphatikizapo fructans, galacto-oligosaccharides (GOS), fructose, mannitol ndi sorbitol.

Kuphatikiza apo, masamba angapo amakhala ndi mitundu yoposa imodzi ya FODMAP. Mwachitsanzo, katsitsumzukwa kali ndi fructans, fructose ndi mannitol ().

Ndikofunika kukumbukira kuti ndiwo zamasamba ndi gawo la chakudya chopatsa thanzi, ndipo palibe chifukwa chosiya kuzidya. M'malo mwake, ingochotsani masamba a FODMAP otsika-FODMAP.

Masamba apamwamba a FODMAP ndi awa: Katsitsumzukwa, mphukira ku Brussels, kolifulawa, masamba a chicory, padziko lapansi ndi artichokes, karela, leeks, bowa ndi nandolo za chisanu (,).

Masamba otsika-FODMAP ndi awa: Zipatso za nyemba, capsicum, karoti, choyambirira, biringanya, kale, phwetekere, sipinachi ndi zukini (,).

Zamasamba zili ndi ma FODMAP osiyanasiyana. Komabe, masamba ambiri mwachilengedwe amakhala otsika mu FODMAPs.

6. Nyemba ndi nyemba

Nyemba ndi nyemba zimadziwika kuti zimayambitsa mpweya wambiri komanso kuphulika, komwe kumachitika chifukwa cha kuchuluka kwawo kwa FODMAP.

FODMAP yofunika kwambiri mu nyemba ndi nyemba amatchedwa galacato-oligosaccharides (GOS) ().

Zomwe zili mu GOS ya nyemba ndi nyemba zimakhudzidwa ndi momwe amakonzekera. Mwachitsanzo, mphodza zamzitini zili ndi theka la GOS zomwe mphodza wophika amachita.

Izi ndichifukwa choti GOS imasungunuka m'madzi, kutanthauza kuti zina zimatuluka mu mphodza ndikupita kumadzi.

Komabe, ngakhale nyemba zam'chitini ndizofunikira kwambiri pa FODMAPs, ngakhale magawo ang'onoang'ono (makamaka chikho cha 1/4 potumikira) atha kuphatikizidwa pazakudya zochepa za FODMAP.

Nyemba ndi nyemba ndizomwe zimayambitsa mapuloteni kwa omwe amadya zamasamba, koma sizokhazo zomwe mungasankhe. Pali zina zambiri zotsika-FODMAP, zosankha zambiri zamapuloteni.

Nyemba zapamwamba za FODMAP zimaphatikizapo: Nyemba zophika, nandolo zakuda, nyemba zazikulu, nyemba za batala, nandolo, nyemba za impso, mphodza, soya ndi nandolo zogawanika ().

Low-FODMAP, mapuloteni omwe amapezeka zamasamba ndi awa: Tofu, mazira ndi mtedza wambiri ndi mbewu.

Nyemba ndi nyemba zimadziwika kuti zimayambitsa mpweya wochuluka komanso kuphulika. Izi ndizokhudzana ndi zomwe zili mu FODMAP, zomwe zingasinthidwe ndi momwe amakonzekera.

7. Zokometsera

Zokometsera zitha kukhala zobisika za FODMAPs, popeza kuwonjezera zotsekemera ku chakudya chotsika-FODMAP kumatha kuwonjezera zomwe zili mu FODMAP.

Kuti mupewe magwero obisika awa, onani mndandanda wazosakaniza pazakudya zomwe zili mmatumba.

Kapenanso, ngati muli ku UK, pulogalamu ya King's College low-FODMAP imakupatsani mwayi wowunika ma barcode pazakudya zopakidwa kuti mupeze zakudya za FODMAP.

Zokoma kwambiri za FODMAP ndizo: Mchere wa Agave, madzi a chimanga a high-fructose, uchi komanso ma polyol osakanikirana ndi shuga wopanda mkaka ndi chingamu (onani zolemba za sorbitol, mannitol, xylitol kapena isomalt) (,).

Zokometsera za Low-FODMAP ndi izi: Glucose, madzi a mapulo, sucrose, shuga ndi zotsekemera zambiri monga aspartame, saccharin ndi Stevia (,).

Zokometsera za FODMAP zapamwamba zitha kuwonjezera chakudya cha FODMAP. Kuti mupewe magwero obisika awa, onani mndandanda wazosakaniza pazakudya zomwe zili mmatumba.

8. Mbewu Zina

Tirigu si yekhayo tirigu wokwera kwambiri mu FODMAPs. M'malo mwake, mbewu zina monga rye zimakhala pafupifupi kawiri kuchuluka kwa ma FODMAP monga tirigu ().

Izi zikunenedwa, mitundu ina ya mkate wa rye, monga mkate wa rye wowawasa, ukhoza kukhala wotsika mu FODMAPs.

Izi ndichifukwa choti kupanga chotupitsa chimaphatikizapo gawo la nayonso mphamvu, pomwe ma FODMAP ake ena amathyoledwa mu shuga wosungunuka.

Izi zawonetsedwa kuti zichepetsa zomwe zili mu fructan kuposa 70% ().

Izi zimalimbitsa lingaliro loti njira zakapangidwe kake zimatha kusintha zomwe zili mu FODMAP pachakudya.

Mbewu zapamwamba za FODMAP ndizo: Amaranth, balere ndi rye ().

Mbeu za Low-FODMAP ndizo: Mpunga wa Brown, buckwheat, chimanga, mapira, oats, polenta, quinoa ndi tapioca (,).

Tirigu si yekhayo tirigu wa FODMAP yekha. Komabe, mbewu za FODMAP zitha kuchepetsedwa kudzera munjira zosiyanasiyana.

9. Mkaka

Zogulitsa mkaka ndiye gwero lalikulu la FODMAP lactose.

Komabe, sizakudya zonse zamkaka zomwe zimakhala ndi lactose.

Izi zimaphatikizapo tchizi tambiri tolimba komanso takhwima, momwe lactose yawo yambiri imatayika panthawi yopanga tchizi ().

Koma ndikofunika kukumbukira kuti tchizi zina zimakhala ndi zonunkhira zowonjezera, monga adyo ndi anyezi, zomwe zimapangitsa FODMAP kukhala yayikulu.

Zakudya zapamwamba za mkaka wa FODMAP ndizo: Cottage tchizi, kirimu tchizi, mkaka, quark, ricotta ndi yogurt.

Zakudya za mkaka za Low-FODMAP ndizo: Tchizi la Cheddar, kirimu, feta tchizi, mkaka wopanda lactose ndi tchizi cha Parmesan.

Mkaka ndiwo gwero lalikulu la FODMAP lactose, koma zakudya zodabwitsa za mkaka mwachilengedwe zimakhala zochepa mu lactose.

10. Zakumwa

Zakumwa ndi gwero lina lalikulu la FODMAPs.

Izi sizongokhala zakumwa zopangidwa kuchokera kuzipangizo za FODMAP zapamwamba. M'malo mwake, zakumwa zopangidwa kuchokera kuzinthu zochepa za FODMAP zitha kukhala zazikulu mu FODMAPs.

Madzi a lalanje ndi chitsanzo chimodzi. Ngakhale malalanje ndi otsika-FODMAP, malalanje ambiri amagwiritsidwa ntchito kupanga kapu imodzi ya madzi a lalanje, ndipo zomwe zili mu FODMAP ndizowonjezera.

Kuphatikiza apo, mitundu ina ya tiyi ndi mowa imakhalanso ndi ma FODMAP.

Zakumwa zapamwamba za FODMAP ndizo: Chai tiyi, tiyi wa chamomile, madzi a coconut, vinyo wa mchere ndi ramu ().

Zakumwa zochepa za FODMAP ndizo: Tiyi wakuda, khofi, gini, tiyi wobiriwira, tiyi wa peppermint, vodka, madzi ndi tiyi woyera ().

Zakumwa zambiri zili ndi ma FODMAP, ndipo izi sizingokhala zakumwa zokha zomwe zimapangidwa kuchokera kuzipangizo za FODMAP.

Kodi Aliyense Ayenera Kupewa FODMAPs?

Gulu laling'ono chabe la anthu liyenera kupewa ma FODMAP.

M'malo mwake, ma FODMAP ndi athanzi kwa anthu ambiri. Ma FODMAP ambiri amagwira ntchito ngati ma prebiotic, kutanthauza kuti amalimbikitsa kukula kwa mabakiteriya athanzi m'matumbo mwanu.

Komabe, anthu odabwitsa ambiri amazindikira ma FODMAP, makamaka omwe ali ndi IBS.

Komanso, kafukufuku wasayansi awonetsa kuti pafupifupi 70% ya anthu omwe ali ndi IBS amapeza mpumulo wokwanira wazizindikiro zawo pazakudya zochepa za FODMAP ().

Kuphatikiza apo, kafukufuku wophatikizidwa kuchokera ku kafukufuku wa 22 akuwonetsa kuti zakudya ndizothandiza kwambiri pakuthana ndi kupweteka kwa m'mimba komanso kuphulika kwa anthu omwe ali ndi IBS ().

Ma FODMAP ayenera kungolekeredwa pagawo laling'ono la anthu. Kwa ena onse, ma FODMAP ayenera kuphatikizidwa mosavuta pazakudya zomwe zimapindulitsa m'matumbo.

Mfundo Yofunika Kwambiri

Zakudya zambiri zomwe anthu amadya nthawi zambiri zimakhala ndi ma FODMAP ambiri, koma ayenera kungoletsedwa ndi anthu omwe amawazindikira.

Kwa anthu awa, zakudya zapamwamba za FODMAP ziyenera kusinthanitsidwa ndi zakudya zochepa za FODMAP zochokera mgulu lomwelo la chakudya. Izi zithandizira kuchepetsa chiopsezo cha kuperewera kwa zakudya zomwe zingachitike mukamatsata zakudya zoletsa.