Inkolelo yeFODMAP ithi ukutya ukutya okuphezulu kwi "FODMAPs" -totidi ye-oligo-, di-, mono-saccharides, kunye ne-polyols, iqoqo ye-carbohydrate emfutshane efumaneka kwiindawo ezininzi eziqhelekileyo-ibangela ukunyuka kwamanzi kunye negesi emathunjini amancinci amakhulu, anikezela kwiimpawu ezifana nesisu esiswini , igesi, kunye nokuqhaqha , kunye neengxaki ze-motility zehudo kunye nokuqhawuka. Iingcamango ziphakamisa ukuba emva kokutya okuphantsi kwe-FODMAP kufuneka kubangele ukuncipha kwezi zimpawu.
Uphando luye lwabonisa ukuba kubonakala ngathi luyimpembelelo yolu hlobo lokutya kwiimpawu. Ngamanye amagama, ukutya ukutya okuphezulu-FODMAP ngexesha elifanayo kuya kwandisa, kubangele iimpawu onokungazifumani ukuba udla ukutya ngaphandle.
Kwimacandelo amabini alandelayo, uza kufumana uluhlu lwezinto eziqhelekileyo zokutya eziphezulu kunye ne-FODMAP eziphantsi . Olu luhlu lusekelwe kuphando oluhlaziyiweyo kwiYunivesithi yaseMonash kwaye lunokutshintsha ngexesha. Ukongezelela, unokuba neenjongo zakho zokutya.
Ukuba unomdla wokulandela ukutya okuphantsi kwe-FODMAP, kucetyiswa ukuba usebenze ngabanye kunye noqeqesho olufanelekileyo lokutya . Kukho iingozi ekuqulunqeni ukutya kwakho. Kuzama ukukhetha izinto ezithile ngokubhekiselele ekukhethweni kwakho, oko kunokubangela iimpawu eziqhubekayo ngenxa yokungabikho kokuthotyelwa kokuthotyelwa kokutya okuphantsi kwe-FODMAP. Ukusebenza neengcali zokutya eziqeqeshiwe kuya kunceda ukuqinisekisa ukuba ufumana ukutya okwaneleyo nokulinganiselayo, kuquka nokutya okunempilo kwefayibha yokutya .
Njengoko naluphi na olutsha unyango okanye indlela yokutya, kuhlale kukulungele ukuxoxa ngale ngxaki kunye nodokotela wakho.
Uluhlu oluphezulu lwe-FODMAP lokutya
Ukutya okulandelayo kuye kwachongwa njengephakamileyo kwi-FODMAP:
I ziqhamo:
- IiApile
- Apricots
- Amaqunube amnyama
- Cherries
- I-grapefruit
- imango
- Nectarines
- Peaches
- Amapheya
- Iiplums kunye neziqhamo
- Ierharnate
- Ujodo
- Ukugxininiswa okuphezulu kwefructose kwiziqhamo eziqingqiweyo, izithelo ezomileyo okanye ijusi yesithelo
Iingqolowa
- Ibhali
- Umzala
- Farro
- Rye
- Semolina
- Ngqolowa
I-Lactose-Iqukethe ukutya
- Buttermilk
- Cream
- Custard
- I-ice cream
- Margarine
- Ubisi (inkomo, ibhokhwe, izimvu)
- Ushizi ococekileyo, kuquka i-cottage cheese kunye ne-ricotta
- I-yogurt (rhoqo kunye nesiGrike)
Abatyebisi beeMveliso
- Ubisi lwe-Oat (nangona ukukhonza kwe-1/8 kuthathwa njenge-low-FODMAP)
- Soy ubisi (US)
Imifuno
- Iimbhotyi ezibhakiwe
- Iblack eyed peas
- Ubhontshisi bombhobho
- Chickpeas
- Lentils
- Iibhontshisi zeentso
- Ubhontshisi beLima
- IiSoybe
- Ukwahlula iiperesi
Abangcamli
- Agave
- Fructose
- I-fructose ephezulu ye-corn syrup
- Ubusi
- Isomalt
- Maltitol
- Mannitol
- Molasses
- Sorbitol
- Xylitol
Imifuno
- Artichokes
- I-asparagus
- Beet
- ibrussels sprouts
- Icauliflower
- Isileri
- Igalikhi
- Leeks
- Amakhowe
- Okra
- Anyanisi
- Iifama
- Iziqwenga (amhlophe amacandelo)
- Shallots
- Iifama zeqhwa
- Iipasta ze-Sugar snap
Uhlu lokutya oluphantsi lwe-FODMAP
Ukutya okulandelayo kuye kwachongwa njengezantsi kwi-FODMAP:
I ziqhamo
- I-avovoc (umlinganiselo we-1/8 wendawo yonke)
- Ibhanana
- I-blueberry
- Icantaloupe
- Amagilebhisi
- Honeydew melon
- ikiwi
- Ilamuni
- Lamoni
- IiMangali
- YemiNquma
- orenji
- Ipapaya
- Plantain
- Ipanapula
- Irasbheri
- Rhubarb
- Ndingathanda ipere yezinto zokukhafula kwiishethi
- Tangelo
Abangcamli
- Izithako ezinomsoco ezingapheliyo -ol
- iswekile emdaka
- I-glucose
- imaple syrup
- Ushukela otyongwe
- Ushukela (sucrose)
Ubisi kunye nezinye iindlela
- Ubisi lwe-almond
- Ubisi lweKonon (umlinganiselo wek cup 1/2)
- Ubisi lobisi
- Ubisi lwelayisi
- Butter
- Ezinye iisizi, ezifana ne-brie, i-camembert, i-mozzarella, i-Parmesan
- Imveliso e-Lactose-free, efana nobisi lwe-lactose, i-ayisikrimu kunye ne-yogurt
Imifuno
- I-Arugula (ilayiti ye-rocket)
- I-Bamboo ihluma
- Iipilisi zeBell
- Ibrokholi
- Bok choy
- IiKaroti
- Celeriac
- Imifuno yeClarlard
- Iklabishi eqhelekileyo
- Ummango (isiqingatha somkhombe)
- Isityalo seqanda
- Endive
- Fennel
- Iimbotyi eziluhlaza
- Kale
- Ilethasi
- Parsley
- Parsnip
- Amazambane
- Radicchio
- Iingqungquthela (izityalo eziluhlaza kuphela)
- Isipinashi, umntwana
- I-squash
- Izambane eliswiti
- Swiss chard
- Itumato
- Turnip
- Ikhefu lomkhonto
- Uzucchini
Iingqolowa
- Amaranth
- irayisi emdaka
- I-Bulgur yengqolowa (umda we 1/4 indebe iphekwe)
- Oats
- Imveliso engenakuGluten
- IQuinoa
- Imveliso ekhankanyiweyo
Nuts
- Ii-almond (umda 10)
- Iinqabunga zaseBrazil
- Iinqununu (umda 10)
- NamaMacadamia
- Amanqatha
- Pecan
- iinathi zepayini
- IWalnuts
Imbewu
- Caraway
- Chia
- Iphunga
- Sesame
- Ilanga
Iiprotheni Imithombo
- Inkomo
- Inkukhu
- Amaqanda
- Intlanzi
- inyama yegusha
- Inyama yehagu
- I-Shellfish
- Tofu kunye ne tempeh
- ikarikuni
Imithombo:
Barrett, J. & Gibson, P. "Iimpawu zoKliniki zeMalabsorption ye-Fructose kunye nezinye izinto ezincinci zeCarbohydrates" I- Gastroenterology eSebenzayo 2007 XXXI: 51-65
Gibson, P. & Shepherd, S. "Ulawulo lokutya ngokusekelwe kwindlela yokutya yokubonakalisa iimpawu zesisu esiswini: Indlela yeFODMAP" Umbhalo weGastroenterology kunye neHepatology 2010 25: 252-258.
IYunivesithi yaseMonash I-Low FODMAP yokutya kweNkqubo