Iilwandle ezimnandi zeBelly yakho

Nangona ubisi lukanina lukulungele ukutya kweentsana, kwaye abaninzi bethu bakhuliswa ngamaglasi amakhulu ebisi kunye nokutya kwethu kunye nokutya, ubisi akusisoloko kumngane kwiinkqubo zethu zokutya. Abantu abaninzi abanokungaxolisi kwi-lactose , ekhokelela kwizibonakaliso zesisu esiswini, isifo sohudo, kunye ne-gas emathunjini.

Yintoni eyenza ubisi-nobungangomso wobisi, ngoko ke, buphantsi kwelactose kwaye abuquli naziphi na izithako ezidibeneyo nokuxhalabisa. Ngombulelo kubaphandi baseYunivesithi yaseMonash , sinokusebenzisa umsebenzi wabo kwi- FODMAP , i-carbohydrate eyenza ukuba iimpawu zezilwanyana zenzeke ngakumbi kwi- IBS , ukuba zicacise ukuba zeziphi izilwanyana ezilula kakhulu ukuba izibilini zethu zidle.

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1. I-Lactose-Free Milk

Ubisi lwe-Lactose-free u-milk's milk that has been lactose. Oku kuvumela abantu abane-lactose-intolerance, nto leyo ithetha ukuba ayinalo okwaneleyo ye-enzyme lactase efunekayo ukugaya i-lactose, ukufumana ubisi ngaphandle kokufumana iimpawu zokutya ezifunwayo. Ubisi lwe -Lactose abuvunyelwe kwisondlo se-FODMAP esezantsi .

Ukuxhamla ubisi lweenkomo kubhekisela ekutheni ukondla ubisi - kuquka amaprotheni kunye namavithamini, i-calcium ekhethekileyo. Ubisi ngokuqinisekileyo lunegama elide elibanjwe ngokuba liyimfuneko kwizempilo zethambo.

Abanye abaphandi banokubuza ukuba ngaba abantu bamele baphuze ubisi nantoni na, bethetha ukuba uphando aluxhasayo ibango lokuba ubisi linciphisa umngcipheko wokwaphulwa komzimba kwaye ukuba ubisi usetyenziswe ezinye iingozi zempilo.

Ngeenjongo zeli nqaku, ubisi olungenayo i-lactose yinto enhle ukuba unayo i-IBS kunye / okanye ukunyanzeliswa kwe-lactose kwaye ufuna ukukhusela isisu kunye ne-intestinal gas. Kodwa ukwazi ngemingcipheko yobisi lweenkomo kunokukunceda ukuba uzive ungcono ngokusebenzisa amachiza angabikho kwimveliso ngenxa yesisu sakho.

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2. Umlambo we-Almond

Ubisi lwe -alimondi esetyenziselwa ukuba kuthathwe njengento yokutya ephezulu-FODMAP . Ngenhlanhla, ubisi lwe-alimondi buye lwavavanywa ngokutsha ngabaphandi baseYunivesithi yaseMonash kwaye bafumene baphantsi kwi-FODMAP kwizinga le-1 cup cup.

Ubisi lwe-almond luqukethe iipithamini kunye neemaminerali, ngokugqithiseleyo iiVithamini D ne-E kunye ne-calcium.

Ukuthengwa ngobisi lwe-alimondi kunokugcina i-sweeteners, kwaye kaninzi iqukethe i-carrageenan, i-agent engqinelanayo. Ukuba ungathanda ukufunda ngaphezulu malunga nale nto, jonga "Yintoni iCarrageenan?"

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3. Hemp Milk

Ubisi lwe-Hemp lwenziwa kwintlobo ye-hemp. Ngaba ucinga ukuba, "Awuyi-marijuana?" Kuyinyaniso ukuba bobabini bahlula ngaphakathi kwintsapho efanayo kodwa ngokwenene bahlukeneyo kwizityalo.

Ubisi lwe-Hemp ngumthombo omuhle we-omega-3 fatty acids kwaye iqulethe iindidi ezahlukeneyo zamavithamini kunye neemaminerali. I-milk empowerment isisiseko esihle seprotheni esinezityalo kwaye ngaloo ndlela sinokuba luncedo kubalimi.

Iindaba ezilungileyo kukuba ubisi lwe-hemp lufunyenwe luphantsi kwi-FODMAP ngabaphandi baseMonash kwikomityi eyodwa yokukotya.

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4. I-Coconut Milk

Ubisi lweKoconut lukhishwe kwenyama yekhukhunathi. Ubisi lweKoconut ungumthombo omuhle wefiber kwaye uzaliswe ngeendidi ezininzi zevithamini kunye neemaminerali. Nangona ubisi lwekakhukhunta luphezulu kumafutha azalisiweyo, kukholelwa ukuba amanqanaba ayo ase-lauric kunye ne-chain-chain chain-triglycerides empeleni ekhuthaza impilo.

Ukuba unayo i-IBS, kuyakufuneka uqaphele ubungakanani besahlulo. Ngokutsho kwenkqubo yeYunivesithi yaseMonash, ubukhulu bokukhonza kufuneka bubekwe kwi 1/2 indebe.

Amaninzi amaninzi eentengiso zekakhukhunta agcina i-gum gum. I-gum yokuqinisekisa ayikho i-FODMAP, ngeyodwa, kodwa ingaba nefuthe le-laxative. Akucaci ukuba i-coconut ubisi ivivinywa kwiYunivesithi yaseMonash equle i-gum. Njengobisi lwe-alimondi kunye nobisi lwe-hemp, ubisi lwekakhukhunathi kulula ukwenza ekhaya kunokucinga kwakho. Ngomxholo ozenzela, akudingeki ukuba ube neengxaki malunga nezinye izithako ezongeziweyo.

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5. Kefir

I-Kefir yiselo ebisi olunotyiweyo olusenziwa ngobisi lweenkomo, izimvu, okanye iibhokhwe, kodwa kunokuhlakulelwa nobisi lwekhonkco, kunye ne-soy-so-IBS-friendly soy and milk rice. Njengokutya okuvutyiweyo , i-kefir izaliswe ngamaninzi amaninzi e- bacterias and benefits.

I-Kefir yimbi ngaphezu kobisi oluqhelekileyo kodwa luncinci ngaphezu komlingani wayo, i-yogurt. I-flavor tangy.

I-Kefir imele ihluke kolunye ubisi kuloluhlu kuba lukwazi ukwenza okungaphezulu nje kokubangela iimpawu zokutya, kodwa kunokuba kunokwenza ngcono impilo yakho yokutya.

Ngelishwa, i-kefir ingazange ihlolwe kwiYunivesithi yaseMonash ngokubala kwayo ye-FODMAP. Nangona kunjalo, kukholelwa ukuba inkqubo yokuvumba iphumela ekutheni ukutya okuphantsi kwe-lactose, ngoko ke ukuqikelela okufundisayo kukuba kuya kuba kukunyamezeleka kakhulu ngabantu abaninzi abane-IBS.

_Imithombo:

_{Gibson, P. & Shepherd, S. "Ulawulo lokutya ngokusekelwe kwindlela yokutya yokubonakalisa iimpawu zesisu esiswini: Indlela yeFODMAP" Umbhalo weGastroenterology kunye neHepatology 2010 25: 252-258.}

_{"I-Calcium ne-Milk: Ziyiphi Eyona Ngcono Kwiimpawu Zakho Nempilo?" IWebhu yeSikolo seMpilo yeHarvard}

_{IYunivesithi yaseMonash I-Low FODMAP yokutya kweNkqubo}