Shandisa Gluten-Free
Kuita kuchinja kwekudya kunowedzera kuva nzira inokosha yekugadzirisa zviratidzo zvakasiyana-siyana uye zviratidzo, kusanganisira chirwere chetachiona uye zvirwere zvekudzivirira. Zvisarudzo zvezvokudya zvakanaka zvinogona kubatsira kuporesa kana kuvandudza hutano hwehutano hwakawanda, kuderedza zviratidzo, kana kunyange kubatsira kubatsira kana kubvisa kudiwa kwako kwemimwe mishonga.
Imwe yevakakurumbira (vamwe vangareva kuti vanofambisa) kusarudza kwekudya kuri kubvisa gluten kubva pane kudya kwako, kunozivikanwa sekutevera "zvokudya zvekudya zvisina kugadzikana." Pane uchapupu hwekuti chirwere chechiliac uye kushushikana kwe gluten kunobatsira pakukonzera kuzviratidza kwemaitiro nemamiriro ezvinhu, kusanganisira zvirwere zvehutachiona zvakadai seHashimoto's thyroiditis uye Graves 'chirwere.
Nyanzvi dzehutano uye hwehutano hwezvehutano, saka, vachiwedzera kukurudzira kuti varwere vehutachiona-kunyange avo vanoidza zvakaipa kune chirwere chechiliac-funga kuedza kwekudya kusina-gluten kuti vaone kana vane ruzamuro rwezviratidzo.
Dzimwe nyanzvi dziri kutaura iye zvino kuti ruzivo rwechikamu chechikamu chevanhu haruri kuenda kunzvimbo isina guten, asi mukudzivisa chimwe chinhu chinonzi FODMAPs.
Ndezvipi FODMAP?
Izwi reFODMAP rinomirira Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, Uye Polyols. Zvose zviri zvishoma-cheni-carbohydrate (oligosaccharide) mamolekyu akawanikwa mune zvekudya uye akawandisa mumavhareji ekudyiwa kwekuMadokero ayo asinganyanyi kudyiwa mumatumbo maduku muchikamu chevanhu.
Pasi pasi FODMAP kudya kwakagadzirwa paMonash University muMelbourne. Ikoko, Peter Gibson, MD naSusan Shepherd, Ph.D. vakaona kuti kudzivirira maFODMAP kubva pane kudya kunobatsira kune vanhu vane shungu dzechirwere chirwere uye mamwe maitiro ehutano hwepamuviri.
Hazvisi izvo chete zvokudya izvi zvisinganyanyi kudyiwa, asi mabhakitiriya ari mudumbu anovhenekera nokukurumidza, izvo zvinowedzera gasi uye zvinokonzera mimba kubvongodza uye kusagadzikana. Maererano nedzimwe nyanzvi, vanachiremba, pasi reFODMAP kudya kunobatsira kuderedza zviratidzo, kusanganisira marwadzo mudumbu, gesi uye kubvongodza, kuvhiringidzika, kurara, uye kuora mwoyo.
Ndezvipi Zvokudya Zvakakwirira Uye Zvishoma FODMAP?
Pane imwe yepamusoro yeFODMAP yezvokudya-yakakura fructose yehusi yehusi-isina-brainer kuti chero munhu ane hanya nehutano hwakanaka anofanira kusiya, zvimwe zvinhu zvakakwirira zveFODMAP zvinowira munharaunda yezvimwe zvikafu zvine utano. Mbeu, zvimwe zviyo (kusanganisira gorosi, rye, nebhari), michero yematombo samaapuro, cherries, nezvimwewo, nemarudzi akasiyana-siyana emiti, kusanganisira broccoli neBrussels inomera yose inowira muFODMAP yakakura.
Zvimwe zvekudya zveFODMAP zvakakwirira zvinofanirwa kudziviswa pane zvakaderera FODMAP kudya zvinosanganisira:
- Mimwe miriwo inosanganisira garlic, anyanisi, shallots, scallions, artichokes, uye cauliflower
- Mimwe nyemba, kusanganisira tsono, lima, mung, soy, uye tsvuku tsvuku
- Mushroom
- Peas
- Zvibereko zvizhinji, kusanganisira maapuro, apricots, avocados, maoriki, cherries, mazambiringa, mango, pears, plums, uye mavhenekeri
- Majiji uye nyama inogadzirwa
- Zvizhinji zvinowanikwa zvine gorosi
- Zvimwe zviyo, kusanganisira amaranth, bhari, uye spelled
- Zvizhinji zvekutengeswa kwemishonga
Saka, zvokudya zvipi zvakaderera FODMAP? Nyama, huku, mazai, hove, zviyo zvisina gorosi, zviyoa, michero isiri yebwe, nemhando dzakasiyana siyana yemiriwo. Heino FODMAP inobatsira chikafu chekudya nekutarisa uye mamwe maFODMAP food reference charts .
Ungada Kudha FODMAP Zvokudya Zvingakubatsira Here?
Kuti uone kana iwe unofunga nezvezvokudya zvakakwirira zveFODMAP, unogona kuzviongorora.
Tanga nekubvisa zvakakosha zveFODMAP zvakakwana kwemavhiki masere. Panguva iyoyo, dzokerazve chingwa chimwe kwemazuva mana uye chengeta mhinduro yako uye zviratidzo. Kana iwe unopindura, tarisira rimwe vhiki usati wadzorerazve chimwe chikafu.
Izvo zvakaoma kubvisa zvokudya kubva pane zvaunodya. Uye iyo FODMAP yekudya inodzvinyirira kupfuura yakawanda. Asi kana iwe uine zviratidzo zvepamuviri, zvingave zvakakosha kuedza FODMAP kudya uye kuchengeta mavhare pedyo pedyo nemanzwiro aunoita mushure mekunge.
Panguva iyi, nokuda kwekufambisa mazano, iyo yakakurudzirwa zvinyorwa ibhuku, The Complete Low-FODMAP Diet , yakanyorwa naDr. Gibson uye Shepherd.
Zvekare Kuvandudzwa
Migumisiro yechirwere chechipatara, yekutanga kune iyo muUnited States, yakashumwa munaMeyi muna 2016 kuti pasi yeFODMAP yezvokudya yakabatsira kudarika hafu yevanhu vakadzidza kukurira zviratidzo zvekushungurudzika kwechirwere chirwere.
> Sources:
> Eswaran, Shanti, Chey, William et. al. A Low FODMAP Diet Inovandudza Unhu hweHupenyu, Inoderedza Kuora Kwemabasa, uye Inokurudzira Kura Kwehutano Muvarwere Ne Irritable Bowel Syndrome uye Dharare: Zviwanikwa Kubva kuU.S. Randomized, Controled Trial. Gastroenterology, 2016; 150 (4): S172 DOI: 10.1016 / S0016-5085 (16) 30665-5.
> Gibson, Shepherd, et al. "Uchapupu hunotungamirirwa neDetary Management of Functional Gastrointestinal Symptoms: Nzira yeFODMAP" J Gastroenterol Hepatol. 2010; 25 (2): 252-258.