Iyo yeFODMAP yezvokudya inogona kuderedza zviratidzo mune zvimwe zviitiko
Kunyange zvazvo kune zvokudya zvakasiyana-siyana zvakave zvakakurudzirwa kuti zvishandiswe nevanhu vane chirwere chinoputira chirwere (IBD) , pane zvishoma munzira yekutsvakurudza inokwanisa kuratidza kana kusapikisa kukwanisa kwezvikafu izvi kuti zvibatsire IBD.
Izvo zvakaderera FODMAP yezvokudya zviri kuwedzera kuve yakakurumbira kune vanhu vane chirwere chekudya, kunyanya kunyanya kuvhiringidza bhood syndrome (IBS) .
FODMAP inomiririra Fermentable Oligosaccharides, Disaccharides, Monosaccharides, uye Polyols, uye mune zvakaderera FODMAP kudya, izvo zvokudya zvine zvinhu izvi (izvo zvinonzi marubhaidhirati uye shuga) hazvigoneki.
Ichi chinyorwa chichaongorora pasi reFODMAP yekudya uye kuti yakaratidzwa sei kuchinja IBD.
Zvokudya uye IBD: The Elephant in the Room
Kune vanhu vane zvirwere zvekudya zvakadai seBD, kudya kune mubvunzo wakazaruka . Nhoroondo yekare, hapachina hutungamiri hwakawanda, kana humwe uchapupu, pamusoro pekuti vanhu vane IBD vanogona kudya sei kuti vakwanise kudya miviri yavo kuburikidza nechirwere-up kana kunyange panguva yekuregererwa .
Kune nhoroondo dzeanecdotal aplenty kunyange: vanhu vakaedza imwe nzira yekudya iyo yakavashandira. Zvinosuruvarisa, izvo zvinowanzova mugumisiro wekuedza uye kukanganisa uye zvimwe zvezvokudya zvakaderera kusvika pakupedzisira kuti vangave vasina nzara zvinodiwa. Zvisinei, vanhu vane IBD vanoda kudya uye inotaura kune zvinotyisa zvirwere izvi, uye kushayikwa kwakanyanya kwekusimbisa muviri, kuti varwere vanoda kuedza kudya zvinodhaka.
Nenzira yakanaka, zvokudya zvino zvinova kuisa pfungwa pakutsvakurudza, uye sezvo masayendisiti achidzidza zvakawanda, vanhu vane IBD vachakwanisa kuwana zvirongwa zvekudya zviri nani. Chimwe chikafu chakadai chinotora kucherechedza ndicho chirwere chakaderera cheFODMAP.
Chii chiri FODMAP?
FODMAP haisi yakanyatsojeka : hazvisi sekuti munhu anogona kutarisa zvokudya uye aone kana yakaderera kana yakakwirira muFODMAPs.
Ndicho chikonzero chikafu chakaongororwa maererano nehuwandu hwavo hweFODMAP uye hapana kushayikwa kwemazita apo zvokudya zvinogona kutariswa kumusoro.
Zvisinei, kuziva zvikamu zveFODMAP zvakanyorwa zvinogona kubatsira kune avo vari kushandisa chikafu ichi. Chinhu chinokosha ndechokuti zvimwe zvikamu zvezvokudya zvinowanzova nekuviriswa uye kuti vamwe vanhu vangave vane zviratidzo zvishoma zvokudya kana izvi zvikafu zvisingagoni.
F Inotora Fermentable. Nzira yekuvirisa ndeye apo kudya kunoputsika nemashamba, mabhakitiriya, kana zvipembenene. Kana izvi zvichiitika mumatumbo, pane zvinyorwa, zvinosanganisira pfupi-chain chain fatty acids uye gasi.
O Anotanga Oligosaccharides. Oligosaccharides ndiwo makhaidhahydrates anoumbwa pakati pe 3 ne10 shuga dzakasanganiswa pamwe chete. Dzimwe oligosaccharides haigoni kugoverwa mukati mevanhu mumukaka nokuti muviri haubvumiri enzyme yakanaka (alpha-galactosidase) kuidya.
D Inotanga Zvisina Kukwana. A disaccharide rudzi rwemashuga ayo ari chaizvoizvo marudzi maviri emashuga akabatanidzwa pamwechete neinoti glycosidic connection. Disaccharides inoshandiswawo nekubatsirwa kwemakemikari mumuviri womunhu, asi pane vamwe vanhu vangave vasingaiti zvakakwana zvevamwe ma enzymes.
M Inotungamirwa yeMonosaccharides . A monosaccharide ishuga imwechete (ndiyo iyo "mono" inopinda) isingagoni kuputsika muzvikamu zviduku. Munguva yekudya, magufidipu anotapudzwa mu monosaccharides, ayo anobva atorwa nemukati muduku.
P Stands for Polyols. Polyol is sugar sugars inowanikwa muzvibereko nemiriwo. Kunewo mapurisa anoitwa nevanhu, zvakadai seanotapira maitiro se sorbitol uye xylitol. Mamwe mapolori haana kukwana zvakakwana, ndicho chikonzero ivo vakaderera mumakorikori, nokuti vanopfuura nomuviri.
Ko FODMAP Zvokudya Zvishoma Zvingabatsira IBD?
Ikozvino hazvibvumirano pamusoro pekuwanda kweiyo kuderera kweFODMAP kudya kunobatsira vanhu vane IBD.
Kune dzimwe mavara kune izvi, zvisinei, nokuti IBD haisi chirwere chimwe chete asi zvirwere zvakasiyana-siyana pamwe chete nemitambo ine zvakasiyana-siyana. Zvinonyatsozivikanwa kuti kuderedza FODMAPs pamwe hazvizobatsiri nekuputika kunokonzerwa neBD. Zvisinei, vamwe vanhu vane IBD vane zviratidzo kunyange kana vasina chekuvhiringidza (uye vangave vachitarisana nechimiro chekuregererwa).
Izvo zvakaderera FODMAP yezvokudya ndeyokunyanya kufunga nezvekurapa IBS. Nokuti vanhu vane IBD vanogonawo kuva neBS , zvinogona kuti pasi reFODMAP rekudya raizobatsira avo vane IBD vanewo, kana kuti vanopomerwa kuva, IBS.
Icho chidzidzo chimwe chiduku chinoratidza kuti FODMAP yakaderera yakabatsira vanhu vane IBD vane izvo zvinonzi "zviratidzo zvinoshandiswa zviratidzo," izvo zvinosanganisira zviratidzo zveBS-zvakadai segesi, kubvongodza, uye chirwere. Varwere vari muchidzidzo ichi vaifungidzirwa kuti "vakagadzikana" maererano neBD yavo, asi vatsvakurudzi havana kuita chero chekutsvaga kuti vaone kana pakanga pane kuvhara kweBD kana zvimwe zvinetso zvakabatana neBD zvinowanikwa panguva yekudzidza. Nenzira iyi, zvigumisiro zvishoma zvishoma, asi inotanga kutarisa kunzwisisa kana pasi FODMAP inogona kubatsira vanhu vane IBD vanogonawo kunge vane chirwere chekudya chinoshanda.
Chimwe chidzidzo chakatarisa kuti kuderera kweFODMAP kudya kunobatsira sei zviratidzo zvevanhu vane j-pouch (IPAA kana yeal pouch-anal anastomosis) chirwere. Zvavakawana ndezvokuti vanhu vane j-poch vaiva netsika yemakrobhohydrate malabsorption. Muchidzidzo ichi chiduku zvikuru, varwere vakanga vasina kana pouchitis (iyo iri kuputika muhomwe) yakanga ine zvishoma zvishoma apo FODMAP dzakaderedzwa.
Zvokudya Zvakatarirwa Kuderera FODMAP
Nokuti FODMAP haisi chinhu chinogona kuonekwa nekutsvaga zvokudya, zvine mazita ezvokudya zvichabatsira kune chero munhu anoedza kuderera kweFODMAP. Pasi pane nhamba yekutanga inogona kubatsira pakunzwisisa kuti zvii zvingashanda pamwe nekudya uku:
- Zvibereko: Bhanana, blueberries, strawberries, raspberries, machero, chinanasi, mazambiringa, cantaloupe, honeydew
- Vekudya: Uturu, lettuce, kare, sipinashi, cucumber, karoti, bhinzi bhinzi, bhero tsvina, zucchini, squash, eggplant
- Zviyo uye zvakasara: Murairi; quinoa; mbatata; oats; corn tortillas; gluten chingwa chisina kuchena, pasta, crackers, cookies, uye zviyo
- Dairy: Mukaka usina-Lactose, yogurt, cottage cheese, ice cream; akaoma kana kuti akwegura; bhotela; kirimu
- Purotini: Chicken, hove, turkey, nyuchi, nyama yenguruve, mazai, firm tofu, peanut kana almond bhinzi, mbeu, dzimwe marimu, zvikamu zviduku zvechikwata chinokambaira uye lenti
Zvokudya Zvakataridzirwa High FODMAP
Zvose zvokudya zvepamusoro zveFODMAP hazvisi zvakafanana: vamwe vachava nezvikwiriso zvakakwirira kupfuura zvimwe. Kushanda nemuchina wezvokudya kunogona kubatsira nekubatanidza chero chepamusoro yezvokudya zveFODMAP mukudya. Vamwe vanhu vanogona kukwanisa kurega zvokudya zvakaderera zveFODMAP mune zviduku apo vamwe vasingakwanisi. Muzhinji, zvimwe zvepamusoro zveFODMAP zvinosanganisira:
- Zvibereko: maapuro, mangos, mapeariti, mapeaches, makate
- Zviyo: Gorosi, rye, bhari
- Lactose: Misi, ice cream, yogurt
- Miti yakasimwa: Soy, mupunga, oat
- Muchere: Bhedheni, nyemba, nyemba
- Vakanaka: Agave, uchi, high fructose corn syrup
- Miti: Asparagus, cauliflower, garlic, anyanisi, nyoka
Icho Chakatsika FODMAP Inogadziriswa neBD?
IBD inobata kugadzirisa uye vamwe vanhu vane IBD havawani mishonga yakakwana, zvichida nekuda kwekusakwanisa kudya zvokudya zvekudya-zvakanyanya kana kuti musikana muduku hauna kuwana mavitamini nemaminera nenzira yaanofanira.
Chimwe chinetso ndechekuti pasi yeFODMAP yezvokudya inogona kupedza kudya kwakasiyana-siyana uye kuomesa kuvharidza, zvichikonzera zvinetso zvehutano zvakanyanya. Chimwe chidzidzo chakaratidza kuti vanhu vane IBD vangangodaro vari kudya FODMAP shoma. Muchiitiko ichi, vatsvakurudzi vanokurudzira kushanda pamwe neine chirwere chekudya kuti ive iyo nzira yakanakisisa yekuedza yakaderera FODMAP yezvokudya uye uchiri kuwana mavitamini ose nemaminerari. Mukuwedzera, pasi reFODMAP yezvokudya hazvirevi kuva chikafu chemazuva mazhinji, asi pane chikamu cherongwa hwekudya.
Kunyora pasi pasi FODMAP kudya hakubviri kuedza uye kukanganisa, zvisinei, zvisinei. Munhu wose achava nehupenyu hwakasiyana hweFODMAP huchave huchitsungirira zuva nezuva. Izvi zvinoda kuenzaniswa nemararamiro ehupenyu uye kuravira: hazvina kunaka kuti uve nechepasi FODMAP chirongwa chirongwa chine zvokudya zvisingadiwi, hazvigone kuwanikwa nyore, kana zvakaoma kugadzirira nekubika. Zvinofanira kuonekwa kuti mune zvidzidzo zvishoma zveFODMAP, vatori vechikamu havana kuwana kudya kunonetsa kutevera kana kudzivirira, izvo zvichida nekuda kwezvokudya zvakasiyana-siyana zvinorondedzerwa seFODMAP shoma.
Shoko Rinobva
Isu tisati taziva zvakakwana pamusoro pekuti kubatsira kwakaderera kweFODMAP kudya kune vanhu vane IBD. Pakave nezvimwe zvidzidzo, asi hazvina kukwana zvakakwana kana zvakakwana zvakakwana kuita chero zvisarudzo zvakadaro.
Kune vanhu vane IBD vari kuita zvakanaka maererano nekumera kana zvimwe zviratidzo zveBD asi asi vachiri nezviratidzo, pasi reFODMAP kudya zvinogona kubatsira. Inogona kubatsira mukuderedza zviratidzo zveBS-sezviri kuitika apo IBD iri kutungamirirwa.
Kune zvakawanda zvekushandisa zviri mumutauro zvinowanikwa kubatsira kubatsira mukuwana zvakaderera zveFODMAP zvinokwana neBD-friendly friendly plan. Zvisinei, zvakakosha kuti chikafu chinodyiwa chikafu chiongororwe mukugadzira kudya kwakakodzera.
> Sources:
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> Croagh, C, Shepherd SJ, Berryman M, Muir JG, Gibson PR. "Purogiramu yekudzidza pamusoro pemigumisiro yekuderedza kudya kweFODMAP kunyorera pamashandi emishonga kune varwere vasina colon." Inflamm Bowel Dis . 2007; 13: 1522-1528.
> Gearry RB, Irving PM, Barrett JS, et al. "Kuderedza kwezvokudya zvisingakoshi zvakakonzerwa nemakinehydrates (FODMAPs) kunovandudza zviratidzo zvemuviri kune varwere vane chirwere chinoputika-chirwere chekudzidza." J Crohns Colitis 2009; 3: 8-14.
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