Kunyange zvazvo inogona kunge yakabudirira, iyo yakaderera-FODMAP kudya kweBS inogona kuva yakaoma kutevera. Izvi zvinonyanya kukosha kune vanhu vadyara kana vhegi. Kana uyu ndiwe, ungave wakacherechedza kuti zvizhinji zvezvokudya zvako zvekudya zvinoratidzika pane zvakanyorwa zve-high-FODMAP foods . Asi izvi hazvirevi kuti iwe haugone kubudirira pakudya. Ngatitaurirei nezvemamwe mazano ekubudirira kutevera kudya paunenge uchiri kutendeseka kumitemo yako.
Shanda Nevadzidzi Vakadzidziswa
Chimwe chezvinhu zvinokosha zvekudya ndeyekurudziro yekushanda nemudzidzisi wezvokudya. Zvichipa kuti iwe unodya zvakasiyana nehuwandu hwevanhu, iwe unotoziva kuti zvakaoma zvakadini pane dzimwe nguva kuva nekuwana zvokudya zvinokubatsira iwe. Nezvishoma-FODMAP yezvokudya, iwe ikozvino une imwe yose yezviremera kuti uzvifungisise nezvazvo. Asi, haufaniri kuzviita iwe woga! Kushanda pamwe chete nemumwe munhu ane ruzivo rwakadzika nezvekudya kunogona kukubatsira kuti uwane zvekudya mumamiriro ezvinhu akasiyana-siyana iwe ungazviwana iwe. Unyanzvi hwekudya unogona kukubatsira kuti uone kuti uri kudya kudya zvakakwana uye kusasarura pane zvimiti zvinokosha.
Tenga iyo App
Sangano reMonash University Low-FODMAP yezvokudya ndiro inonyanya kugadziriswa kweruzivo rwehuwandu hweFODMAP yezvokudya . Zvokudya zvitsva zvinoramba zvichiedzwa. Purogiramu yacho inogona kukubatsira kutungamira kune zvakasiyana-siyana zvemiriwo inobvumidzwa panguva yekuparadzanisa kwekudya.
Yeuka Kuramba Uchiedzwazve
Iyo yakaderera-FODMAP yekudya haina kuitirwa kuva kudya kwenguva refu. Kana wakambove uri pakagadziriswa kwemaawa anenge anenge masvondo, iwe uchatanga nzira yekuunza zvekudya zvako zvekare kune kudya kwako kuti uongorore kukwanisa kwako kwekuvabvumira. Izvi zvinoreva kuti iwe unogona kuwana kuti iwe unokwanisa kufara zvimwe zvezvokudya zvako zvakasarudzwa kunyange kana zvakanyanya muFODMAPs.
Chengetedza Zvirineni
Nekudzivirirwa kwemafuta mazhinji, pasi-FODMAP yekudya inogona kuita kuti zvive zvakaoma kusangana neprotein yako inoda. Lacto-ovo veparari vane zvimwe zvishoma-FODMAP zvisarudzo kupfuura vegans, saiyo mazai, mukaka usina-lactose uye marudzi mazhinji echesi anoonekwa seashoma muFODMAPs. Heano mamwe mapuroteni anokonzerwa nemiti anotsanangurwa seashoma-FODMAP:
Soy Products
Soybea, huya hwe soya, uye mukaka we soy ndeye dzose dzakadyiwa-FODMAP foods, asi tofu, tempeh, uye seitan (kwete-celiacs chete) vose vanobvumirwa munguva yekuparadzanisa. Iwe unogona kunakidzwa mukaka wakaitwa ne soy protein kana iwe uchikwanisa kuwana.
Zvimwe Mheto
Kufanana neyesiya, maruva akawanda ari akakwirira muFODMAPs. Zvisinei, zvishoma zvidhinari bhandi bhandi (1/4 kapu), chickpeas (1/4 mukombe), lentils (1/2 kapu), uye nenyuchi (1/4 kapu), dzinobvumirwa kana dzakashambidzwa zvakanaka. Icho chinotarisa kuti FODMAPs inotorwa kubva mumiti iyi kana yakakonzerwa. Kugadzira uye kuchenesa kunoshambidza zvakakwana zveFODMAP inotambudza saka vanogona kunakidzwa kunyange kana uri muchikamu chekuparadza kwekudya.
Misi Zvinyorwa
Mukuwedzera kune soy protein yemukaka inotaurwa pamusoro apa, yako yakanakisa yekusakisa mukaka wemuviri wemapuroteni inogona kuva mukaka wehmp, wakawanikwa uri pasi muFODMAPs.
Mukaka weAlmond wakaedzwa uye wakawanikwa uri wepasi-FODMAP asi haisi iyo yakanaka yakanaka yemapuroteni.
Zviyo
Quinoa inogona kungova yako-yezviyo sezvinonzi yakanaka yeproteiniti uye inonzi yakaderera muFODMAPs.
Nuts
Nutswe isiri nyore nyore yeproteine-based protein. Iwe unogona kunakidzwa nazvo zvizere kana zvishoma zvishoma seji nutters (chero bedzi pasina imwe yakakwirira-FODMAP zvinoshandiswa). Heano mamwe maitiro mashoma-FODMAP:
- Amamondi (muganhu 10)
- Brazil nuts
- Hazelnuts (muganhu 10)
- Makadamia makungu
- Peanuts
- Pecans
- Pine nuts
- Walnuts
Mbeu
Mbeu inogonawo kuva nezvimwe zvikamu zvakasiyana zveprotheni. Izvo zvinotevera zvinoonekwa sechepasi-FODMAP:
- Chia mbeu
- Poppy mbeu
- Mbeu yepumpkin
- Sesame mbeu
- Sunflower mbeu
Kunobva:
Monash University Low FODMAP Diet App Yakagadzirirwa December 7, 2015.