FODMAP iyakagadzirwa nemakhahydrates anowanikwa muzvokudya zvakajairika zvave zvichibatanidzwa nekupa zviratidzo kune vanhu vane IBS . Iyo yakaderera-FODMAP yezvokudya ine tsvakurudzo yakasimba yekubudirira kwayo mukuderedza zviratidzo zveBS apo varwere veBSI vanorega kudya zvinowanikwa muFODMAP kubva pane kudya kwavo.
Mhando Itsanu FODMAP
1. Fructans: Fructans inowanikwa zvikurukuru mugorosi, miriwo yakawanda, (kunyanya garlic uye eion), uye zvinowedzera zvokudya FOS uye inulin.
Fructans haisi-digestible uye saka inowanikwa kuti iitwe nekutakura mabhakitiriya. Kuviriswa kunoguma kunopa hutano huripo asi kunogona kuita kuti zviratidzo zvisingadiwi mumunhu ane IBS.
2. Fructose: Fructose ndiyo shuga inowanikwa mumichero yakawanda, uchi, uye mizinga yakakura ye fructose. Fructose malabsorption inongova dambudziko kune vamwe vashandi veBS.
3. GOS: GOS inomirira galactooligosaccharides, iyo dzimwe nguva inonzi magalactans. GOS inogona kuwanika mumuchero, kusanganisira nyemba, chickpeas, uye lentils. Kufanana nefructans, GOS haisi-digestible uye saka ane zvimwe zvakafanana pamutumbi uye muVIH varwere.
4. Lactose: Lactose ndiyo shuga inowanikwa mumukaka uye mune zvimwe zvekushandisa. Haasi vose IBS varwere vane lactose vasingateereri . Zvokudya zvinowanzosiyana-siyana mune lactose zvakagadzikana, uye naizvozvo, mamwe ma-lactose-ane zvokudya anobvumidzwa pane zvakaderera-FODMAP kudya.
5. Polyol: Polyol is sugar sugars nemazita esayenzi anowanzoguma "- ol." Dzinowanikwa zvakasununguka mune zvimwe zvibereko, zvakadai semakwenzi ebhizinesi, uye miriwo, zvakadai seholiflower uye mushroom, uye zvinowanzoshandiswa sezvinotapira zvinogadzirwa.
Vatsvakurudzi vanobva kuYunivhesiti yeMonash vanoputsa kusarudzwa kwema polyols mu mannitol uye sorbitol. (Cherechedza: kwete zvinhu zvose zvinopera mu "-ol" zvinonzi polyols.)
Vanhu vane IBS havasi vose vanoita zvekare kune imwe fodMAP yega yega.Naizvozvo, chikamu chinokosha chekudya ndiko kuiswazve kwechimwe chezvinhu izvi zveFODMAP mushure mekugadzirisa chirongwa.
Mhando imwe neimwe inodzokorodzwa zvakare muzvokudya nenzira yakarongeka yekuongorora nekushivirira. Iko kukwanisa kutsanangura kuti FODMAP maitiro anotambudza inobvumira munhu kudya zvakakura zvakasiyana-siyana zvekudya sekushivirira. Izvo zvakakosha kupfuurira kuburikidza nekubviswa uye kupesana zvikamu zvezvokudya pasi pekuchengetwa kweyanyanzvi wezvokudya .
Sangano reMonash University Low-FODMAP Diet App ndiro rakanakisisa rekushandisa kuziva humwe huwandu hweFODMAP hwezvokudya zvakafanana.