Indlela yokulandela isidlo se-Low-FODMAP

Oogqirha abaninzi ngoku bahlala becebisa ukutya okuphantsi kwe- FODMAP kwizigulane zabo ze-IBS. Oku kungenxa yokuba ukutya kukunyango olusisiseko sokutya oluneenkxaso zophando ekunciphiseni iimpawu ze-IBS zegesi, ukuqhaqha, ukuhanjiswa kunye nokuzibetha. Ngokuthotyelwa kakuhle kunye nenkxaso, ukuya kuma-75 ekhulwini kwii-IBS izigulane ziza kukhulula izibonakaliso ezinkulu.

Ukutya kunzima kwaye kuza kufuna ukuzibophezela kwinqanaba lakho ukuqinisekisa ukuba ukhetha ukutya okuhambisana nokutya. Ngenxa yoko awuyi kufuna ukutya ngexesha lokuba uxakeke ngakumbi okanye ube nexesha elincinane kwishedyuli yakho yokulungiselela ukutya nokupakisha.

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Fumana uQeqesho loQeqesho

Yonke uphando ukuya kutsho ekudleni ibonisa ukuba iziphumo ezigqwesileyo zifezekileyo xa ufumana inkxaso evela kwizakhono zokutya ezifanelekileyo ezizi kakuhle ekudleni. Kubalulekile ukuba umtya okanye umqeqeshi wempilo kuba:

• Kufuneka uqiniseke ukuba udla ukutya okuhlukahlukeneyo ukuqinisekisa ukuba uthatha iimfuno zakho zemihla ngemihla.
• Kuya kuba luncedo ukufumana inkxaso njengoko ufunda ukudibanisa ukutya kwindlela obomi bakho.
• Bangakunceda ukuba uqonde ukuba yiyiphi iifom zeFODMAP ezinengxaki kuwe.

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Qalisa iDayari yokutya

Njengoko usebenza ngezigaba ezahlukeneyo zokutya, uya kufuna ukugcina idayari yokutya . Oku kuya kukunceda ufumane ingqiqo engcono yolwalamano phakathi kokutya odlayo kunye neempawu ozifumanayo. Eli nyathelo liya kuba luncedo ngakumbi njengoko usebenza ngezigaba ezahlukeneyo zokutya.

Idayari yokutya ayifanele ibe yinto enqabileyo. Ufuna nje ukugcina umkhondo wezinto zonke ozidlileyo, zeziphi iimpawu ozijongayo, kunye naziphi na izinto ezinokuchaphazela indlela ozivakalelwa ngayo, njengengcinezelo, umjikelezo wakho wokuya esikhathini , njl.

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Hlanganisa Izinto Zakho

Kungaba nzima kakhulu ukukhumbula ukuba zeziphi ukutya eziphantsi kwi-FODMAP kunye nokuba kukuphi ukutya okuphezulu kwi-FODMAP kwaye nje kunzima ukufumana ukutya okulungileyo. Ngenhlanhla, ukuphumelela kokutya kukukhuthaza ukuphuhliswa kwezibonelelo ezikhoyo.

Uhlelo lokusebenza lwe-smartphone oluphantsi lwe-FODMAP oluvela kubaphandi kwiYunivesithi yaseMonash kufuneka ukuba nalo. Kwakhona kunokuba luncedo ukuthenga ezinye iincwadi zokupheka eziphantsi kwe-FODMAP kwaye rhoqo ujonga ii-site ezinokupheka okuphantsi kwe-FODMAP . Okukhethwa kukho kokutya okunakho, kuya kuba nzima ukuthobela izikhokelo zokutya.

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Qalisa iNqanaba lokuQala

Ukuqala ukutya, uya kufuneka uphelise ngokupheleleyo ukutya okuphezulu okuyaziwayo kwe-FODMAP ngexesha elibini ubuncinane kwiiveki ezimbini ukuya kwiinyanga ezimbini. Oku kubandakanya ukutya ukusuka kumaqela angaphantsi kwe-FODMAP:

• I-Fructans (efunyenwe kwezinye iziqhamo, iigrains, i-nut, nemifuno)
• I-Fructose (efumaneka kwezinye izityalo)
• I-GOS (efunyenwe kubhontshisi, i-chickpeas, kunye neelentile)
• I-Lactose (efumaneka kwezinye iimveliso zobisi)
• Iipololols (ezifunyenwe kwezinye izithelo, imifuno, kunye nokunambitheka okwenziwe)

Yintoni esele idle? Uninzi lwezinto ezimnandi, ezinomsoco! Ungadla nantoni na oyifunayo ngexesha elide liphantsi kwi-FODMAPs .

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Kancinci Mxelele i-FODMAPs Kwi-Diet yakho

Emva kokuba uthembele ukuba ujabulele ukuhla kwehleko kwiimpawu, kufike ixesha lokubuyisela ngokukhawuleza ukutya okunye emva kokutya kwakho. Kulo nqanaba lokubuyisela kwakhona, kucetyiswa ukuba ukhethe elinye iqela le-FODMAP ngexesha lokuvavanya umphumo weqela ngalinye emzimbeni wakho.

Isicatshulwa sakho sokutya singakunceda ukuba ufumane okokutya onokukuvavanya uvakalelo lwakho. Cwangcisa ukuvavanya iqela ngalinye ngeveki ngaphambi kokuhamba kwiqela elilandelayo. Qala ngokutya okuncinane ukuze ungabangeli iimpawu ezinzima.

Ukuba ungekho iimpawu ekuphenduleni umtya wakho mngeni, unokuqala ngokukhawuleza ukwandisa ubungakanani obudlayo. Ukuba uqhubeka ukunyamezela ukutya, ngoko unokugqiba ukuba awuyi kusebenza ngokuthe ngqo kwiqela elithile kwaye unokuqhubeka kwiqela elilandelayo.

Ukuba ufumana iimpawu, unokuzama ukuvavanya ukutya okuhlukileyo ukusuka kwinqanaba elincinane. Ukuba uqhubeka nokuphendula, kufuneka ubuyele ekudleni kokuphela kweveki ngaphambi kokuba uqhubele phambili kwiqela elilandelayo.

Emva kokuba uvavanye onke amaqela angaphantsi kwaye ube ne-symptom-free ixesha elithile, uya kufuna ukuphonononga kwakhona inani elincinci leqela elincinci oye waqala ukusebenza ngalo. Emva kokuba unengqiqo efanelekileyo ye-FODMAPs eyona ndlela usebenza ngayo, unokuyilungisa ukutya kwakho ukuze udle kakhulu i-FODMAP encinane, kunye nokutya okuncinci kokutya okuphezulu kwe-FODMAP. Injongo kukugcina ukubonakala kwakho kwi-FODMAP kwibala elingabangela ukuba ufumane iimpawu.

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Qhubeka Uvavanya Ubume Bakho bokutya

Ukutya okuphantsi kwe-FODMAP akuklanyelwe ukuba kube "ukutya okungunaphakade". Ukutya okuninzi okuphakamileyo kwi-FODMAP kwakhona kukutya okunokuba luhle kakhulu kwimpilo yakho.

Kukho ukukhathazeka ukuba umqobo we-FODMAP unokuba nefuthe elibi kwiintyatyambo zakho . Into ephambili ebomini bakho kunye nempilo yakho yokugaya ukutya kukutya ukutya okuninzi okunempilo onokuyenza.

Kukho ubungqina bokuba emva kokuba ulandele ukutya okuphantsi kwe-FODMAP uza kuphucula amandla akho okunyamezela ukutya okudliwayo kwangaphambili. Ngako oko, uya kufuna ukuqiniseka ngokuqhubeka nokuvelisa ukutya okutsha kwisondlo sakho ngokukhawuleza ukuze ubone ukuba zakho iimvakalelo zitshintshile. Enye indlela ewusizo kukubeka isikhumbuzo kwisicwangciso sakho somhla okanye kwi-smartphone yakho ukuhamba kwisigaba sokubuyisela kwakhona kwakhona emva kweenyanga ezintathu.

> Imithombo:

> Barrett, J. & Gibson, P. "Iimpawu zoKliniki zeMalabsorption ye-Fructose kunye nezinye i-short-chain ye-carbohydrates" I- Gastroenterology eSebenzayo 2007 XXXI: 51-65

> Gibson, P. & Shepherd, S. "Ulawulo lokutya ngokusekelwe kwindlela yokutya yokubonakalisa impawu zesisu esiswini: Indlela yeFODMAP" I- Journal of Gastroenterology kunye neHepatology 2010 25: 252-258.

> Abelusi, S. & Gibson, P. "I-Complete Complete-FODMAP Diet" I-Experiment 2013.