Kana iwe uchitambura nguva dzose kubva pakuvhara, gesi, kuvimbiswa uye / kana chirwere, iwe unogona kuva nemamiriro ezvinhu anonzi Irritable Bowel Syndrome ( IBS ), iyo inokanganisa mamiriyoni makumi mana evaAmerica. Zvokudya zveFODMAP inoratidza uchapupu hwehutano hwekutarisira zviratidzo uye inogona kubatsira kusvika ku75% yevarwere veBSI vanowana zororo rezviratidzo.
Chii chinonzi FODMAPs Diet?
FodMPAs kudya ndeyekudya kwenguva pfupi kune avo vanotambura neBS kana vane zvirwere zvepamuviri zvakadai sekurwadziwa, kuputika, gesi, kuvhiringidzika kana kurara.
Izvi zvinopa uchapupu-izvo zvakaratidzwa kuva zvinobudirira pakubatsira IBS-vanorwara vanowana zororo rezviratidzo.
FODMAPs inotsanangurwa nezvezvokudya nemamwe magara kana fiber zvinowanzova zvakaoma kudya : Fermentable- Oligo- Di- uye Monosaccharides nePolols. Zvokudya izvi hazvina kunyanya kudyiwa nemukati muduku uye zvinounzirwa kumutsipa mukuru uko zvingaita kuti mvura ichengetedze, gesi, nezvimwe zviratidzo zveGI zvisingafadzi. Vanhu vazhinji vane IBS vanodya zvokudya zvakanyanya mumaFODMAP vanotaura kunzwa vachinzwa sokuti vane bharoti remvura mumuviri wavo.
Mukuwedzera kune zviratidzo zveGI, zvokudya zveFODMAP zvakare zvakabatanidzwa nekukanganisa mafungiro uye kushandura mabhakitiriya mumagetsi edu.
Mienzaniso yepamusoro FODMAPs Zvokudya
Fermentable (fructans): gorosi, rye anyanisi,
Oligosaccharides: maguru, garlic, anyanisi, chicory root, inulin
Disaccharides (lactose): mukaka uye yogurt
Monosaccharides (fructose): uchi, apuro, vhuta, mango
Uye
Polyol (sorbitol uye mannitol): maapuro, michero yematombo, mbishi isina shuga kana gum
Urongwa urwu runopa muenzaniso wezvokudya zvakakwirira mumaFODMAPs. Kushanda nemunhu anyoreswa chikafu chekudya chikafu chinodzidziswa neFODMAP chinokurudzirwa kuti chinyatsove chakakwana chezvokudya uye kutarisa kubudirira kwezvokudya.
Zvakakosha kuverenga mavara zvakanyatsotevera kana uchitevera zvokudya zvakaderera zveFODMAP . Nepo gorosi iri yakakwirira FODMAPs zvokudya, kudya gluten-kusina kuonekwa sechikamu chemaFODMAP zvakadyiwa sezvizhinji zvekudya zveFODMAP zvinogona kuva mune zvokudya zvisingabhadhari , zvakadai se inulin uye chicory midzi.
Chii Chandingatarisira Pakutevera FODMAP Kudya Zvokudya?
FODMAPs chikafu chokudzidza kuti uwane kuti zvii zvinogadzirisa zviratidzo zvako zveGI. Mushure mekutevera kuderera kweFODMAP kusadya kwemasvondo mana kusvika ku6, iwe unogona kutanga kutanga kuona kuvandudzwa muzviratidzo zvako zvepamuviri. Vakawanda vanotevera zvokudya zvakaderera zveFODMAP vanotaurawo kuwedzera kwemazinga emagetsi.
Mushure mekutevera pasi zvakaderera zveFODMAP zvekuwandisa kwehuwandu hwemazuva, tanga kudzorerazve zviduku zvezvidiwa zvako zvepamusoro zveFODMAPs, imwe pane imwe nguva kuti uone kana zvichikonzera kusagadzikana. Chinangwa hachisi kudya zvokudya zvakaderera zveFODMAP zvoupenyu, asi kudya kudya kwakanaka uye kwakasiyana siyana hakuiti kuti GI kushushikana.
Kubatsira FODMAPs Resources
Kana iwe uchida kudzidza zvakawanda kana uchida kutevera zvokudya zvakaderera zveFODMAP, izvi zvinokosha zvakakosha:
Monash University Low FODMAP App
Shandisa iri purogiramu inobatsira kuti uwane zvokudya zvepamusoro, zvepakati, uye zvakaderera zveFODMAPs. Izvo purogiramu yacho inoshandiswa nguva dzose nokuda kwezvokudya zvepamusoro kusvika kuzuva.
Monash Blog
Iyi ndiyo Monash Univeristy Low FODMAP blog yezvinyorwa zve-up-to-date uye mazano ekutevera pasi zvakaderera FODMAP kudya.
Kate Scarlata
Kate ndiye nyanzvi yehutano yezvokudya uye yakanyoreswa dietitian uye munyori weThe Complete Idiot's Guide yekudya Zvakanaka neBS uye munyori we- 21 Day Tummy , yeNew York Times inonyanya kukosha. Mushanyira bhurogi rake kuti ruwane ruzivo rweFODMAP ruzivo uye zvigadziro.
IBS-Free.net
Iyi ndiyo webhusaiti yezvokudya zvakanyorwa zvakanyoreswa uye FODMAP inyanzvi Patsy Castos. Mabhuku ake IBS Free pakupedzisira! Shandura ma Carbs, Shandura Hupenyu hwako, nhanho-ne-nhungamiro yeFODMAP kudya kwekudya uye Flavour kunze kweFODMAPs Cookbook imhando yakakosha yekutevera FODMAPs diet.
> Sources:
> Staudacher et al. Kufananidza kwekuita zviratidzo kunotevera mazano ekudya akaderera mumakrohydrates anogadzirwa (FODMAPs) zvichienderana nehuwandu hwekupa mazano ekudya kune varwere vane hutachiona hwekurwadziwa. J Hum Nutriti Zvokudya 2011 (5); 487-95.
> Chumpitazi BP et al. Randomized clinical trial: gut microbiome biomarkers inosangana nekliniki yekupindura kune zvakaderera FODMAP kudya kune vana vane hutachiona hwemafu. Aliment Pharmacol Ther. 2015. Pamberi pezvinyorwa .