Kuphi Ukufumana Ukupheka kwe-FODMAP ephantsi

Ukuthanda okokutya okuphantsi kwe-FODMAP okwenzela wena, kodwa uzibuza ukuba ungadla ntoni na? Esinye sezibonelelo ezibalulekileyo ekuphumeleleni ukutya kukufumana iindlela ezahlukeneyo zokupheka ngesandla. Xa ulungiselela ukutya kwakho, ulawulo olupheleleyo malunga nokokutya okutyayo kwaye unganenkxalabo malunga nezithako eziphezulu ezifihliweyo ze-FODMAP.

Ukuze kukuncedise ukwandisa impumelelo yakho kunye nokutya, siye sadibanisa ezinye zezona ndawo ezifanelekileyo ze-FODMAP. Kwaye njengoko uza kubona, ezininzi zale ndawo zikunika ngaphezu kweendlela zokupheka - zibonelela ngezixhobo ezinokukunceda ukuba uphumelele ekudleni. Enye inzuzo enhle kakhulu yokutyelela ezi zizaza kukuba ziya kukubonisa ukuba awusayi kuphinda udle ukutya kwe-bland. Ngethuba nje xa ugcina izinga leFODMAP liphantsi ekudleni kwakho, unokuphinda ujonge ukutya kwakho ngaphandle kokukhathazeka ukuba kuya kufuneka uhlawule ngokukhetha kwakho kamva.

Xa ukhetha iindlela zokupheka, kuya kuba bubulumko ukwenza i-double-look in the list of ingredients. Ulwazi olutsha malunga namaFODMAP lokutya luhlala luphuma kwiYunivesithi yaseMonash e-Australia. Ezinye zeendlela zokupheka ozifumanayo kwiisayithi zinokuthi zisekelwe kwingcaciso engapheliyo. Umthombo wakho ongcono kakhulu wolwazi olusisiseko yi- app yaseYunivesithi . Ukuba ufumana iresiphi ekhangelekayo kodwa inokuba izithako ezithe zafunyanwa ziphezulu-FODMAP, jonga oko ungakwenza ukuze uphucule.

1 -

Ukutya okuphantsi kweFODMAP

Le ndawo ithathwa nguLarah Brook, owathola u-IBS uncedo ngokutya okuphantsi kwe-FODMAP. Unika zokupheka kwidlo sasemini, isidlo sasemini, isidlo sakusihlwa, ukutya okutyiwayo kunye neziganeko ezizodwa. Isayithi lakhe linika ulwazi malunga nokutya kwaye ukhuthaza abavakhenkethi beendawo ukuba babelane ngamava abo.

Kaninzi

2 -

I-Little Bit Yummy

Le sayithi ngumsebenzi ka-Alana Scott, ophethe ulwahlulo lokuba ngumlobi wemihla ngemihla kwi-Yunivesithi yaseMonash ephantsi ye-FODMAP blog. Kwi-site yakhe, u-Alana unikeza zokupheka ezikhangelekayo ezibandakanya iingcamango kuzo zonke iintlobo zokutya kunye ne-snack ongayicinga ngayo.

Kaninzi

3 -

Ubomi ne-Thymez

Le sayithi, ebanjwe ngumfazi ogama linguZlata, ixutywe nge-recorted recortment of recipes, kubandakanye nezo zokutya, ukutya kunye needyuli. Ukongeza kwiirephepheni, unikeza izicwangciso zokutya zesampula kwaye uluhlu lwezinto zokuthenga ezona luncedo kakhulu olubonelela ngolwazi malunga nokutya kwegama lomdaka.

Kaninzi

4 -

FODMAP ephantsi

Le ndawo ithathwa ngumfazi ogama linguCecilie, osekelwe eNorway. UCecilie ngumlobi we-cookbook ye-FODMAP kunye nencwadi yokuhamba.Isiza sakhe sinikeza iintlobo ezahlukeneyo zokupheka eziphantsi kwe-FODMAP.

Kaninzi

5 -

Calm Belly Kitchen

Le ndawo ithathwa nguJulie O'Hara, owayengumlobi wokutya kunye nomvelisi we-recipe ngoku unikela nge-cood health coaching. Ukupheka kwakhe kubonakala kumangalisa, kodwa kuya kufuneka uphumelele kwizithuba zakhe zeblogi uze ukhethe ukutya okukhangeleka kuwe.

Kaninzi

6 -

Iingxaki ze-Tummy Izidlo

Le sayithi iqhutywe nguLauren, isondlo sokutya esibhalisiwe. Iindlela zokupheka ziqhuba i-gamut kusuka kwisidlo sasekuseni ukuya kudliwayo ukuya kwiidyuli.

Kaninzi

7 -

My Gut Feeling

Le ndawo, ebanjwe nguJoana, igxininise ukukhathazeka kokutya , kuquka i-FODMAP. Unika iintlobo ezahlukeneyo zokupheka, kuquka neyodwa kunye ne-oh-so-help-help-category.

Kaninzi

8 -

The Friendly Gourmand

Le ndawo, ebanjwe ngumfazi ogama linguNatty, inikeza iintlobo ezahlukeneyo zokupheka ezifanelekileyo kuzo zombini eziphantsi kwe-FODMAP kunye ne-fructose malabsorption. Isayithi siquka uphando olufanelekileyo kunye neengcebiso zokuhamba nge-FODMAP ephantsi.

Kaninzi

9 -

Ukufumana Ingxolo Yengqondo

Le sayithi ibhaliwe nguK Kate Scarlata i-RDN, umtyholi kunye nomlobi we -Complete Complete Idiot ye-IBS . Ukongezelela kokupheka, unikezela ngezixhobo ezahlukeneyo zokuprintwa kwi-FODMAP yokutya okuphantsi, kubandakanywa uluhlu lokuthenga oluphrintiweyo kunye noluhlu lokutshekisha kokutya okuphezulu kunye okuphantsi kwe-FODMAPs.

Kaninzi

10 -

I-Grub elinganayo: Ukutya kunye nokuPhila

Le ndawo ithathwa nguKate, isitifiketi sokutya kunye nokuqeqeshwa kwezempilo. Ukongezelela ekunikezeni iindidi ezahlukeneyo zokubheka eziphambili zeFODMAP ezizonwabisayo, unika ne-gluten-free, vegan, izityalo zemifuno kunye nezindleko zokulahleka kwesisindo.

Kaninzi

11 -

Taste.com.au

Le webhsayithi inikeza ukuhlanganiswa kweendlela ezahlukeneyo zokupheka. Iiresiphi ezidweliswe njenge-FODMAP aphantsi azikho phantsi kwe-FODMAP ephantsi kodwa kunoko zinikezwa ngamanqaku apha ngasezantsi kweresiphi malunga nendlela yokuguqula iresiphi ukuze ihambisane nesondlo se-FODMAP ephantsi. Isayithi ibonisa ukuba ihlinzeka ngama-recipes angaphezu kwama-80. Nangona kungekho ntlangano ecacileyo, iresiphi nganye ihamba kunye nesithombe esityebileyo. Izinketho ziquka i-entrees, i-dessert, isonka kunye neesobho.

Kaninzi

12 -

FODMAP Ukuzonwabisa

Le ndawo inikezela ngeentlobo ezahlukeneyo zokupheka ze-FODMAP, eziquka i-entrees, izitya zangasese, ukutya okutyiwayo, i-dessert kunye ne-smoothies. Kwakhona ziquka ezinye izibonelelo ezincinane ze-FODMAP kunye neforum.

Kaninzi

13 -

Isondlo seR RD

Le ndawo ithathwa yi-EA Stewart, ozibiza ngokuba yi-Spicy RD. Kwiziko lakhe, unikeza zokupheka ukuze zihambisane nezidlo ezininzi, umz. I-FODMAP ephantsi, i-Paleo, i-Gluten-Free, njl.

Kaninzi

14 -

Isondlo Sosuku Lonke

Le sayithi iqhutywe nguJoanna Baker, umlo wesondlo kunye nomhlengikazi obhalisiwe. Ibhulogi yakhe iqulethe iintlobo ezahlukeneyo zokupheka kwe-FODMAP.

Kaninzi