Zokhwasula-khwasula Zabwino Kwambiri za FODMAP, Malinga ndi Zakudya

Zamkati

• Kumvetsetsa Zakudya Zotsika-FODMAP
• Momwe Mungasamalire Chakudya Chotsika-FODMAP
• Zakudya Zosavuta za DIY Low-FODMAP
• Malalanje ndi Walnuts
• Peanut Butter ndi nthochi
• Tchizi Cholimba, Chokalamba
• Mazira Ophika Ovuta
• Mbuliwuli
• Phukusi La Low-FODMAP
• Mabotolo a BelliWelli
• Zilonda za Lil Bucks
• Atumiki a GoMacro MacroBar
• Ngale Azitona Kupita Kalamata Azitona
• Wilde Himalayan Pinki Salt ndi Nkhuku Chips
• Onaninso za

Matenda okhumudwitsa amakhudza anthu pakati pa 25 ndi 45 miliyoni ku U.S. Chifukwa chake, mwakhala kuti mwamvapo za zakudya zochepa za FODMAP, njira yodyera yolimbikitsira kuti muchepetse zizindikiritso za IBS (mwachitsanzo, kuphulika, kudzimbidwa, kutsegula m'mimba, kupweteka m'mimba, ndi zina zambiri). Kufikira 86 peresenti ya odwala IBS amapeza kusintha pamavuto onse a GI ndi zizindikiritso zomwe zimatsata dongosolo lakudya, malinga ndi kafukufuku wasayansi wa 2016.

Kumvetsetsa Zakudya Zotsika-FODMAP

"Ma FODMAP amatanthauza gulu la zopatsa mphamvu zopatsa mphamvu - chakudya, shuga, ndi ulusi - zomwe, kwa ena [anthu omwe amazisamalira], satha kugaya kapena samayamwa bwino ndipo zimayambitsa zizindikilo zonga za IBS kuphatikiza mpweya, kuphulika, kutsegula m'mimba, kudzimbidwa, ndi ululu wa m'mimba," akufotokoza Katie Thomson, MS, RD, woyambitsa ndi CEO wa Square Baby. Izi fchosavuta oanayankha disaccharides, monosaccharides, andi polyols (aka FODMAPs) amatunga madzi ochulukirapo m'matumbo anu ang'onoang'ono, ndipo akalowa m'matumbo anu akulu, amatenthedwa ndi mabakiteriya omwe angayambitse matenda, atero Thomson, yemwe ali ndi IBS.

Ngakhale kuti ma carbs awa amapezeka muzakudya zambiri, omwe ali ndi vuto lalikulu la FODMAP amaphatikizapo mbewu za gluten (ie tirigu, balere, rye), zina za mkaka (makamaka mkaka ndi yoghurt), zipatso monga maapulo, masamba monga katsitsumzukwa, komanso zotsekemera zamafuta ochepa kapena zotsekemera (monga xylitol kapena sorbitol).

Ngakhale chakudya chochepa cha FODMAP chimakhala ndi zofunikira zake, zitha kukhala "zovuta kwa anthu ambiri poyamba, makamaka ngati mwazolowera zakudya zopatsa thanzi kwambiri," atero Thomson. "Chifukwa chake khalani okonzeka - khalani ndi zakudya zambiri komanso zakudya zopepuka zomwe ndizochepa-FODMAP."

Ngati mwalankhula ndi gastroenterologist wanu ndi / kapena katswiri wazakudya ndipo ndinu okonzeka kuyeserera dongosolo la kudya kwa IBS, pitirizani kuyang'ana pazakudya zabwino kwambiri za FODMAP zoti mukhale nazo. Kukhala ndi IBS ndikovuta mokwanira, kuwotchera tiyi (ndikukwaniritsa zolakalaka zanu) sikuyenera kukhala.

Momwe Mungasamalire Chakudya Chotsika-FODMAP

Pankhani yopeza zokhwasula-khwasula za FODMAP, makamaka, muyenera kuyang'ana zakudya zosavuta, zonse, zachilengedwe zomwe zili ndi shuga wambiri komanso mapuloteni ambiri ndi mafuta abwino, akutero Thomson (lamulo labwino la chala chachikulu kwa aliyense amene amadya, nayenso) . "Moyo wotsika wa FODMAP ndikungodziwa kuti ndi zakudya ziti zopanda malire, zomwe zimayenera kugawidwa pang'ono, komanso zomwe ziyenera kupewedwa palimodzi," akufotokoza.

Chelsea McCallum, RD, yemwe amagwira ntchito pazakudya za IBS, amalangizanso kusankha zakudya zonse m'malo okonzedwa ngati kuli kotheka, komanso kumamatira ku chipatso chimodzi panthawi imodzi ndikusankha mkaka wopanda lactose kuti mupewe kuyika FODMAP (makamaka kudzaza m'matumbo ndi carb wofufuma pambuyo pa kabichi wofesa).

Zakudya Zosavuta za DIY Low-FODMAP

Malalanje ndi Walnuts

Dumphani ma amondi, ma cashews, ndi pistachios ndikupita ku walnuts m'malo mwake. Onjezani lalanje ndipo, violá, muli ndi chakudya chokwanira, chokomera FODMAP chomwe chimakhala chabwino kwambiri mukamapita. "Nthawi zonse ndimanyamula ma tangerines ndi thumba laling'ono la mtedza [wopanda]," akutero Thomson. Amalimbikitsa kugula thumba lalikulu la mtedza wosaphika, wopanda mchere kuchokera ku Costco, koma mutha kupezanso zosankha zofananira ku Amazon (Buy It, $ 32, amazon.com).

Peanut Butter ndi nthochi

Nthochi zakupsa zimakhala ndi ma FODMAP, onetsetsani kuti mwasankha imodzi yobiriwira (komanso yopanda mawanga opanda bulauni) ndikuiphatikiza ndi mafuta a chiponde - monga a Wild Friends (Buy It, $ 5, walmart.com) - kuti musakanikirane amafuta okoma, amchere, ndi athanzi, akutero Thomson. Komabe, kudya chakudya chambiri chambiri monga mafuta a nati kumatha kuyambitsa zizindikiritso za IBS mwa anthu ena, choncho yambani ndi supuni imodzi; Ngati mungathe kulekerera izi, ndibwino kuti muwonjezere kutumikira kwathunthu (supuni 2). Ikani supuni imodzi pa chakudya chilichonse, monga amondi (ndipo, batala la amondi) ali ndi ma FODMAP omwe amadalira gawo, kutanthauza kuti mukamadya kwambiri. (Zogwirizana: Chilichonse Chimene Mukufunikira (ndi Chomwe Mukufuna) Kudziwa Zokhudza Butter Nut

Tchizi Cholimba, Chokalamba

Chimodzi mwazakudya zotsekemera za Thomson zotsika-FODMAP ndi tchizi zakale monga Gouda kapena cheddar wokhala ndi salami, ophwanya mpunga - monga Laiki's Black Rice Crackers (Buy It, $ 27, amazon.com) - mtedza wonunkhira, ndi maolivi. "Ndikapita kuphwando la chakudya chamadzulo, nthawi zonse ndimatenga izi ngati zokongoletsera komanso zophika, chifukwa 'zakudya zambiri' zimakhala zovuta," akuwonjezera. Mofanana ndi batala wa nati, simukufuna kupitirira kukula kwake kwa tchizi mwina, chifukwa mafuta ochulukirapo pa chakudya chimodzi amatha kuyambitsa vuto lakugaya chakudya. "Mwambiri, tchizi tachikulire kwambiri (osachepera mwezi umodzi) ndizosavuta kulekerera [kwa iwo omwe ali ndi IBS], koma ngakhale Brie amatha kulekerera popeza ali ndi zaka zosachepera 30," akufotokoza. Cheddar, parmesan, Gouda, ndi Manchego zonse ndi zabwino (komanso zokoma!) - makamaka, Thomson amalimbikitsa Dubliner cheddar (Buy It, $ 5, walmart.com), yomwe imagwirizana bwino ndi chilichonse, akutero. Pewani tchizi watsopano monga mozzarella, kanyumba tchizi, kirimu tchizi, ndi ricotta, popeza zili ndi ma FODMAP ambiri.

Mazira Ophika Ovuta

Mazira amapereka michere yambiri, kuphatikiza zomanga thupi zomanga ndi choline, zomwe ndizofunikira kwambiri pamanjenje anu, atero Melissa Rifkin, MS, R.D., CD.N. (ICYDK, choline imagwira ntchito mofanana ndi mavitamini a B - zonse zomwe zili zofunika kuti mukhale ndi mphamvu zokwanira.) "Sangalalani ndi mazira paokha; pangani ndi zipatso zochepa za FODMAP monga mphesa kapena sitiroberi; kapena phatikizani ndi kuphatikiza ndi mpiru. kuti azitumikira monga dzira saladi pa zophika mpunga,” akutero.

Mbuliwuli

Chimanga chimadziwika kuti ndi chakudya chotsika kwambiri cha FODMAP, atero a Rifkin, ndi ma popcorn ndichakudya chabwino kwa aliyense chifukwa chokhala ndi fiber yambiri komanso kachulukidwe kake (kutanthauza kuti mutha kudya kwambiri osati ma calories ambiri). Zokometsera zomwe zingakhale ndi zakudya zapamwamba za FODMAP monga adyo ndi anyezi, komabe, ndi kuphatikiza zikondamoyo zanu ndi mafuta athanzi monga walnuts kapena nthanga za maungu kuti mupeze zakudya zosiyanasiyana, akutero. Rifkin amalimbikitsa The Safe Fair Food Company Sea Salt Seasoned Popcorn (Buy It, $5, safeandfair.com), yomwe ndi yabwino komanso yopangidwa ndi zinthu zitatu zokha. Zachidziwikire, nthawi zonse mutha kupanga chimanga chanu chokhala ndi mpweya kunyumba, inunso. Onetsetsani kuti mwadumpha mitundu yama microwave kuti mupewe zowonjezera zomwe zingayambitse zizindikiro. (BTW, popcorn si chakudya chokhwima chokhacho cha FODMAP choti mugwire njala yamasana ija, koma imawonedwanso ngati imodzi mwazakudya zabwino kwambiri zokuthandizani kugona.)

Phukusi La Low-FODMAP

Mabotolo a BelliWelli

Zakudya zokhwasula-khwasula ndizofunikira nthawi zina mukamayenda kwina kapena mukamayenda ndikumafuna chotupitsa mu uzitsine, atero a McCallum. Amalimbikitsa mipiringidzo ya BelliWelli yam'matumbo (Buy It, $ 27 pamipiringidzo isanu ndi itatu, belliwelli.com), yomwe imabweretsa zokopa monga Minty Chocolate, Fudge Brownie, Cinnamon Swirl, ndi Lemon White Chocolate - onse omwe ndi otsika-FODMAP, opanda mavitamini ndi mkaka, ndipo muli ndi maantibiotiki.

Zilonda za Lil Bucks

Nyenyezi yazakudya zotsika za FODMAP izi? Mbewu yotchedwa buckwheat, yomwe imakhala yopanda gilateni, yokhala ndi mapuloteni ambiri omwe, ngakhale ali ndi dzina, si tirigu konse koma ndi zipatso za zipatso. Masango a granola a Lil Bucks ndi njira yotsika kwambiri ya FODMAP, atero a Rifkin - onetsetsani kuti mumamatira ku 1-oz kutumikira, popeza zigawo zikuluzikulu zimatha kuyambitsa zovuta za IBS. Ma Clusterbucks a Chokoleti a Reishi (Gulani Iwo, $ 18 pawiri, amazon.com), makamaka, amalimbikitsidwa kuchokera ku mbewu za hemp ndi koko komanso amakhala ndi ma adaptogens. (Zogwirizana: Kodi Adaptogens ndi Chiyani Ndipo Zitha Kukuthandizani Kulimbitsa Thupi Lanu?)

Atumiki a GoMacro MacroBar

Onse a GoMacro's MacroBar Minis ali ndi mbiri yotsika ya FODMAP, kutanthauza kuti ma labotale adayesedwa kuti ndi otsika mu FODMAPs ndipo, nawonso, adalandira chizindikiro cha FODMAP-Friendly kuchokera ku Monash University (yomwe, BTW, imadziwika kuti malo obadwirako). zakudya zochepa za FODMAP). Wopezeka m'mitundu yambiri, Thomson akuti Peanut Butter ndi Chocolate Chip zosiyanasiyana (Buy It, $ 33 ya bokosi la 24, amazon.com) ndiye njira yabwino kwambiri yokwaniritsira zokhumba zokoma.

Ngale Azitona Kupita Kalamata Azitona

Mapaketi omwe amalamulidwa ndi gawo la azitona (Buy It, $33 for 24, amazon.com) amanyamula nkhonya yamafuta athanzi ndi michere, akutero Manaker. Siziyenera kukhala firiji kapena kuthiridwa, zomwe zimapangitsa kuti zikhale zosavuta kuziyika mu desiki yanu, thumba la masewera olimbitsa thupi, kapena thumba lanu.

Wilde Himalayan Pinki Salt ndi Nkhuku Chips

Zolakalaka zamchere sizingafanane ndi chotupitsa cha FODMAP, chomwe chimapangidwa kuchokera ku zinthu zosavutikira za IBS monga nkhuku ndi tapioca ufa, atero a Lauren Manaker, M.S., RD.N., L.D. Mtedza uliwonse wa mchere wamtundu wa Wilde Himalayan Pink ndi Chicken Chips (Gulani, $ 4, walmart.com) uli ndi magalamu 10 a mapuloteni (omwe ndiwomveka chifukwa ndi nkhuku yopanda mchere) ndipo alibe gluteni komanso wopanda tirigu.

Onaninso za