Iko fodhi yeFODMAP inotaura kuti kudya zvokudya zvakakwirira mu "FODMAPs" -shoti yemafuta anogadziriswa oligo-, di-, mono-saccharides, uye polyols, kukohwa kwemaekinhaidhydheni mafupi-gare akawanikwa muzvokudya zvakawanda-zvinokonzera kuwedzerwa kuwanda kwemvura uye gesi mumatumbo maduku uye makuru, zvichibatsira zviratidzo zvakadai sekurwadziwa mumimba , gesi, uye kubvongodza , uye zvinetso zvemhepo zvinosuruvarisa uye kuvhara. Nzira iyi inotsanangura kuti kutevera kwepasi-FODMAP kudya kunofanira kuita kuti kuderedzwa kwezviratidzo izvi.
Tsvakurudzo yakaratidzawo kuti inoratidzika kuva nemigumisiro yezvokudya izvi pane zviratidzo. Mune mamwe mazwi, kudya zvimwe zvepamusoro-FODMAP foods panguva imwechete zvichawedzera, zvichiita zviratidzo zvausingazozviwani kana iwe ukadya zvokudya uri woga.
Mune zvikamu zviviri zvinotevera, uchawana mazita ezvokudya zvepamusoro -uye pasi-FODMAP . Iri rondedzero inobva pane zvakanyanya kutsvaga kutsvakurudza kubva kuYunivesiti yeMonash uye inogona kuchinja munguva. Mukuwedzera, iwe unogona kunge uine iwe pachako unhu hunoita kune zvekudya.
Kana iwe uchida kutevera pasi-FODMAP yezvokudya, zvinokurudzirwa kuti unoshanda somunhu mumwe nomumwe ane unyanzvi hwezvokudya . Kune zvipingamupinyi zvekugadzira kudya kwako. Icho chiri kuedza kusarudza zvimwe zvinhu zvichienderana nezvinodiwa iwe pachako, izvo zvingaita kuti zviratidzo zvirambe zvichienderera mberi nekuda kwekushayikwa kwekutevedza zvakasimba kune chirango chakaderera-FODMAP. Kushanda nemudzidzisi akadzidzira kudya kunobatsirawo kuti uve nechokwadi chokuti unogamuchira kudya kwakakwana uye kwakaringana, kusanganisira kudya kwakanaka kwezvokudya zvine fiber .
Sezvo nehupi hupi hutsva mushonga kana nzira yekudya, nguva dzose inonakisisa kukurukura nyaya yacho newachiremba wako pachako.
High-FODMAP Food List
Zvokudya zvinotevera zvakaratidzwa sezvakakwirira muFODMAPs:
Zvibereko:
- Apples
- Apricots
- Blackberries
- Cherries
- Grapefruit
- Mango
- Nectarines
- Peaches
- Pears
- Plums uye prunes
- Mapomegranati
- Watermelon
- Mutsara wakanyanya we fructose kubva kumichero yakakanyiwa, michero yakaomeswa kana jisi yemichero
Zviyo
- Bhari
- Couscous
- Farro
- Rye
- Semolina
- Gorosi
Lactose-ine Zvokudya
- Buttermilk
- Cream
- Custard
- Ayizi kirimu
- Margarine
- Misi (mhou, mbudzi, makwai)
- Chechi yakasviba, kusanganisira cottage cheese uye ricotta
- Yogurt (nguva dzose uye yechiGiriki)
Dairy Substitutes
- Oat mukaka (kunyange 1/8 kushumira kunofungidzirwa pasi-FODMAP)
- Soy mukaka (US)
Legumes
- Baked bean
- Mazai ane maziso matsvuku
- Butter bean
- Chickpeas
- Lentils
- Ipiyo mahairi
- Lima nyemba
- Soybeans
- Split peas
Sweeteners
- Agave
- Fructose
- High fructose corn syrup
- Uchi
- Isomalt
- Maltitol
- Mannitol
- Molasses
- Sorbitol
- Xylitol
Vegetable
- Artichokes
- Asparagus
- Beet
- Brussels inomera
- Koliflower
- Celery
- Garlic
- Leeks
- Mushroom
- Okra
- Anyanisi
- Peas
- Zvipfeko (mutsvuku)
- Shallots
- Snow peas
- Sugar snap peas
Low-FODMAP Food List
Zvokudya zvinotevera zvakaratidzwa sezviri pasi muFODMAPs:
Zvibereko
- Kudavirira (kurega 1/8 yezvose)
- Banana
- Bhabheri
- Cantaloupe
- Mazambiringa
- Honeydew melon
- Kiwi
- Lemon
- Lime
- Mandarin oranges
- Miorivhi
- Orenji
- Papaya
- Plantain
- Pineapple
- Raspberry
- Rhubarb
- Strawberry
- Tangelo
Sweeteners
- Zvinotapira zvekugadzira zvisingagumi mu--ol
- Brown shuga
- Glucose
- Maple syrup
- Shuga yakakosha
- Sugar (sucrose)
Dairy and Alternatives
- Amanda omuamanda
- Kokoti mukaka (kurega 1/2 kapu)
- Hemp mukaka
- Rice rimisi
- Butter
- Mamwe cheeses, akadai se brie, camembert, mozzarella, Parmesan
- Zvigadzirwa zveLoctose, zvakadai semukaka usina-lactose, ice cream, uye yogurt
Vegetable
- Arugula (rocket lettuce)
- Bamboo shoots
- Bell peppers
- Broccoli
- Bok choy
- Karoti
- Celeriac
- Collard greens
- Common Cabbage
- Chigadziko (hafu yekoko)
- Birplant
- Endive
- Fennel
- Green bean
- Kale
- Lettuce
- Parsley
- Parsnip
- Potato
- Radicchio
- Zvikanda (zvikamu zvinomera chete)
- Sipinachi, mwana
- Squash
- Mbambaira
- Swiss chard
- Tomato
- Turnip
- Mambuzi emvura
- Zucchini
Zviyo
- Amaranth
- Brown rice
- Bulgur gorosi (kukwana kusvika 1/4 mukombe yakabikwa)
- Oats
- Zvigadzirwa zveG Gluten
- Quinoa
- Spelled products
Nuts
- Amamondi (muganhu 10)
- Brazil nuts
- Hazelnuts (muganhu 10)
- Makadamia makungu
- Peanuts
- Pecan
- Pine nuts
- Walnuts
Mbeu
- Caraway
- Chia
- Pumpkin
- Sesame
- Sunflower
Protein Sources
- Nyama yemombe
- Chicken
- Mazai
- Hove
- Gwayana
- Nyama yenguruve
- Shellfish
- Tofu uye tempeh
- Teki
Sources:
Barrett, J. & Gibson, P. "Clinical Ramifications yeMalabsorption yeFructose uye Zvimwe Zvishomanana Zvakakangwa Carbohydrates" Practical Gastroenterology 2007 XXXI: 51-65
Gibson, P. & Shepherd, S. "Zviratidzo zvakarongwa zvine chokuita nehutano hwehutano hwezviratidzo zvemimba: FODMAP nzira" Journal of Gastroenterology uye Hepatology 2010 25: 252-258.
Monash University Low FODMAP Diet App