FODMAPs iboka remakhahydrates rakawanikwa muzvokudya zvakafanana zvinowanikwa sechikamu kune zviratidzo zvekutsamwa kwemawere (IBS). Vatsvakurudzi vakaona kuti apo vanhu vane IBS vanotevera kudya kunowanikwa muFODMAPs , vazhinji vanowana ruzivo rwakakosha rwechiratidzo.
Chii chinonzi FODMAP Chimire?
Izwi rokuti FODMAP rinotsanangurwa neboka revatsvakurudzi veMonash University muAustralia senzira yekureva ma carbohydrate aya:
- Fermentables
- Oligosaccharides (inosanganisira fructans uye galactans)
- Disaccharides (mukaka shuga lactose)
- Monosaccharides (fructose)
- Polyol (shuwa dzewaini dzakadai se sorbitol, mannitol, xylitol, uye maltitol)
Chii Chinogadzira Carbohydrate FODMAP?
FODMAPs zvinhu zvinenge zvisingabatanidzwi nemukomana muduku. Izvi zvinoreva kuti ivo vanove vanowanika kuti vashandiswe nemaabhakitiriya ari mukati memukati makuru.
Kuzvikamu zvakasiyana-siyana, FODMAP dzine unhu hwekuviriswa, iyo, mumutauro uyu, zvinoreva kuti vanogona kubatana nematakitiriya uye kusunungura gasi. Mukuwedzera, uyewo kune zvakasiyana-siyana, FODMAPs inogona kuva osmotic, zvinoreva kuti inowedzera huwandu hwemvura muhombodo.
Inofungidzirwa kuti kuwedzera uku mune gesi kana mvura, kana zvose zviri zviviri, kunobatsira zviratidzo zveBS sezvinorwadza, gasi uye kuputika, uye kubvongodza uye kubuda.
Chii Chinonzi Low-FODMAP Zvokudya?
Vatsvakurudzi vanobva kuYunivhesiti yeMonash vakagadzira chiroro chakaderera-FODMAP semushonga weBS.
Zvokudya zvinoda kudzivirirwa kwezvimwe zvepamusoro-FODMAP kudya kwechikamu chinopedza zvachose pakati pevhiki mbiri kusvika masere. Pakupera kwechigadziriswa ichi, zvishoma nezvishoma taura imwe neimwe FODMAP mutauro zvakare muzvokudya-imwe neye-kurondedzera zvakananga izvo FODMAPs zvinetso.
Kudzokorora zvakare kunokosha zvikuru.
Hasi dzose FODMAP rudzi rwuri dambudziko kune munhu wese ane IBS. Mukuwedzera, kutevera kuzara kwekugadzirisa kwechinguva kwenguva inofungidzirwa kunatsiridza kushivirira kweFODMAP dzaimbove dzisina chokwadi. Reintroduction inonyanya kuratidza kuti maFODMAP anoregererwa uye anokanganisa zviratidzo zveBS. Vanhu, zvisinei, vanokurudzirwa kuti vadye sekudya zvakasiyana-siyana sezvinobvira vachiri kuremekedza mumwe munhu weFODMAP anokurudzira.
Who is the Low-FODMAP Diet for?
Iyo yakaderera-FODMAP yezvokudya ndeye ani zvake ane IBS uye ndiani anokurudzirwa kushandisa nzira yekudya-based. Izvi zvinosanganisira vanhu vemazera ose, vana , uye vanhu vanotevera vegan kana kudya kwezvirimwa . Panewo kumwe kufanirwa kutsvakurudza kuratidza kuti kudya uku kunogona kubatsira kune vanhu vane chirwere cheliacac kana chirwere chinoputika (IBD) uye vanoramba vachiwana zviratidzo zvisina kufanira zvekudya kunyange apo chinonyanya kukosha chinonyatsorongedzwa mishonga.
Resources
Kunyange zvazvo kudya uku kunogona kuva kwakanyatsoshanda, inogonawo kunge yakaoma. Zvokudya zvakawanda zvinowanikwa zvakanyanya-FODMAP zvigadzirwa, zvakadai segorosi, yakakura fructose corn syrup, anyanisi, uye garlic. Kuti zvive nezvibereko zvakanakisisa, tevera kudya kuno pasi pekutarisirwa kweyanyanzvi hwekudya .
Sangano reMonash University Low FODMAP yezvokudya rinokosha uye rinowanikwa kune zvose iPhones neAroid devices. Iyi purogiramu inoshandiswa zvakanyanya kune-up-to-date ruzivo pane FODMAP zvinyorwa zvekudya zvakasiyana-siyana. Nekungoona zviri nyore, unogona kuziva kana zvokudya zvakakwirira kana zvishoma mumaFODMAPs.
Muchikamu chekugumisa kwekudya ichi, unogona kuzviwana uchiita imba yakawanda yekubika. Zvizhinji zvepakiti kana zvakagadzirwa zvinowanzova ne-high-FODMAP zvinoshandiswa. Kugadzirira zvokudya zvako kunovimbisa kuti iwe unenge uine simba rose pamusoro pezvigadzirwa zvezvokudya zvauchave uchidya.
Kubudirira
Kutsvakurudza kwakawana kuti kudya kwakaderera-FODMAP kunogona kubudirira zvikuru kana kuteverwa pasi pekutariswa kwezvokudya.
Muchikoro chekuchipatara, anenge makota matatu kubva kuvanhu vane IBS vane ruzivo rwakakosha rwechiratidzo pavanotevera kudya kuno.
Nguva
Ichi chikafu hachigadziriswa kwenguva refu. Zvizhinji zvepamusoro-FODMAP zvekudya zvinyatsonaka kwazvo kune utano hwehutano. Vakawanda vavo vanonzi prebiotics , zvinoreva kuti vanowedzera hutano hwakanaka hwekugadzira mabhakitiriya . Nokudaro, chirongwa chekudzorerazve uye kupfuurirazve kuongororwa kwezvokudya kunonyanya kukosha kuti uone kuti uri kudya kudya kwakasiyana-siyana usingadzokerizve zviratidzo.
Shoko Rinobva
Iyo yakaderera-FODMAP kudya ndeyokutanga nzira yekurapa yekushandisa kweBS iyo inotsvakurudza kutsigira kubudirira kwayo. Kune vanhu vakawanda vane IBS, kudya kwave kuchiri mutambo-kuchinja. Asi kudya kunotyisa. Kunyanya rubatsiro nemari yako yaunenge uchitevera kudya, zviri nani matambudziko ako achave ari maererano nekuzadzikiswa kwechiratidzo.
Sezvo neipi nzira yekurapa zviratidzo, zvakanakisisa kukurukura chirongwa chako nachiremba wako usati waedza kudya. Nemhaka yokuti vane ruzivo nehuwandu hwezvokurapa uye hutano huripo, vanachiremba vari munharaunda yakanakisisa yekukurudzira iwe kana kuti kwete here kudya kwakakunakira iwe.
Sources:
Gibson PR, Shepherd, SJ. "Evidence-based based dietary management of functional matric symptoms: The FODMAP approach" Journal of Gastroenterology and Hepatology 2010; 25 (2): 252-258.
Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. "Kubudirira kwezvakaderera zveFODMAP kudya kwekugadzirisa hutachiona hwemapupa: uchapupu huripo kusvika." Chipatara uye Ongororo Gastroenterology 2016; 9: 131-142.