Hambisa I-Gluten-Free
Ukwenza utshintsho lwezondlo ngokuya kuba yiqhinga elibalulekileyo lokulawula iintlobo neemeko ezahlukeneyo, kuquka i-thyroid nezifo ezizimele. Ukukhetha okufanelekileyo okutya kunokunceda ukuphucula okanye ukuphucula iimeko ezininzi zezempilo, ukunciphisa iimpawu, nokuba kuncedise ukunciphisa okanye ukuphelisa imfuno yakho yeyeza ezithile.
Enye yezona zidume kakhulu (ezinye ziyakuthi zithe tye) ukhetho lokutya luphelisa i-gluten ekudleni kwakho, eyaziwa ngokuthi ilandela "ukutya okungafaniyo kwe-gluten." Kukho ubungqina bokuthi isifo se-celiac kunye nobutyebi buka gluten bunendima ekubangela ukuphendulwa kwemimiselo kunye nezimo, kuquka izifo ze-thyroid ezifana ne-Hashimoto's thyroiditis kunye nesifo se-Graves.
Iingcali zempilo ezinempilo kunye nokudibanisa, ngoko ke, zikhuthaza ukuba izigulane ze-thyroid-kuquka abo bavavanya ingxaki yezifo ezingapheliyo-bacinge ngolu vavanyo lwe-gluten-free food to see if they experience relief from symptoms.
Ezinye iingcali zithatha ukuba inzuzo yangempela kwi-subset yabemi ayifuni kwi-gluten-free, kodwa ngokuphepha into ethiwa yi-FODMAP.
Ziziphi iiFODMAP?
Isiqu esithi FODMAP simele iFermentable, i-Oligosaccharides, i-Disaccharides, i-Monosaccharides, ne-Polyols. Zonke iinqumle ze-carbohydrate (i-oligosaccharide) ezifutshane zifumaneka ekudleni kwaye zixhaphakile ekudleni kwe-Western ezingasondelanga kakuhle emathunjini amancinci kwi-subset yabemi.
Ukutya okuphantsi kwe-FODMAP kwenzelwe kwiYunivesithi yaseMonash eMelbourne. Kulapho, uPeter Gibson, MD kunye noSusan Shepherd, Ph.D. yafumanisa ukuba ukukhawulela i-FODMAP ekudleni kunempembelelo ebantwini abantu abaneengxaki zesifo seesilonda kunye nezinye iintlobo zokuphazamiseka kwamathumbu.
Akunjalo nje kuphela oku kudla ukutya, kodwa iibhaktheriya emathunjini ziyabakhuthaza ngokukhawuleza, okwandisa i-gesi kwaye ibangela ukutyhulwa kwesisu kunye nokuphazamiseka. Ngokutsho kwezi ngcali, oogqirha, ukutya okuphantsi kwe-FODMAP kunceda ukunciphisa iimpawu, kuquka intlungu esiswini, igesi kunye nokuqhaqha, ukunqandwa, isifo sohudo, kunye nesicathuko.
Ziziphi ukutya eziphezulu kunye ne-FODMAP ephantsi?
Okungenani enye ye-FODMAP yokutya okuphezulu-fructose isiraphu yengqolowa-ayikho-brainer ukuba nayiphi na umntu okhuselekileyo wempilo kufuneka alahle, ezinye izinto eziphezulu ze-FODMAP ziwela kwinqanaba lokutya okunempilo. Iibhontshisi, iinkozo ezithile (kubandakanywa ngqolowa, i-rye kunye nebhali), iziqhamo zamatye njengee-aple, i-cherries, njl., Kunye neentlobo zemifuno, kuquka i-broccoli ne-Brussels ihluma zonke ziwela kwi-FODMAP ephezulu.
Ezinye izidlo eziphezulu ze-FODMAP ezifanele zikhutshwe kwi-FODMAP ephantsi yokutya ziquka:
- Eminye imifuno kuquka i-garlic, i-anyanisi, i-shallots, i-scallions, i-artichokes, ne-cauliflower
- Ezinye iiimbotyi, kubandakanya izintso, i-lima, ing, i-soy kunye neentso ezibomvu
- Amakhowe
- Iifama
- Iziqhamo ezininzi, kuquka iipulo, i-apricot, i-avocados, i-berries, i-cherry, i-grapefruit, i-mango, iipereyiti, i-plums, ne-watermon
- Iingxube kunye nezidlo ezicwangcisiweyo
- Uninzi lweemveliso ezinengqolowa
- Ezinye izityalo, kuquka amaranth, ibhali, kunye nesipelingi
- Uninzi lweemveliso zobisi
Ngoko, kukuphi ukutya okuphantsi kweFODMAP? Izidlo, iinkukhu, amaqanda, intlanzi, iilizo ezingenanqolowa, i-quinoa, iziqhamo ezingezona zitye, kunye neentlobo zemifuno. Nasi isicatshulwa sokutya seFODMAP sokutyelela kunye nolunye uluhlu lwama-charts reference reference charts .
Ngaba isidlo se-FODMAP esiphantsi sinokukunceda?
Ukuchonga ukuba unomdla ekutya okuphezulu kweFODMAP, unokuzihlola.
Qala ngokuphelisa ukutya okuphezulu kwe-FODMAP ngokupheleleyo kwiiveki ezisibhozo. Ngelo xesha, buyisela kwakhona ukutya omnye emva kweentsuku ezine uze ulinganise impendulo yakho kunye neempawu. Ukuba unempendulo, linda enye iveki ngaphambi kokubuyisela kwakhona enye ukutya.
Kunzima ukuphelisa ukutya ekudleni kwakho. Kwaye ukutya kwe-FODMAP kunqanda ngakumbi kuninzi. Kodwa ukuba unempawu zesisu, kunokufaneleka ukuzama ukutya kwe-FODMAP kunye nokugcina iithebhu ezikude malunga nendlela oziva ngayo emva koko.
Okwangoku, ukufumana izikhokelo ze-recipe, isisombululo esinconywayo yincwadi, I-Complete Complete-FODMAP Diet , ebhaliweyo yiDr. Gibson noMalusi.
Uphuhliso olutshanje
Iziphumo zetyala leklinikhi, lokuqala lohlobo lwazo e-United States, zabikwa ngoMeyi ka-2016 ukuba ukutya okuphantsi kwe-FODMAP kuncede ngaphezu kwesigamu sabantu bafunde ukutshatyalaliswa kweempawu zesifo sengqondo somsindo.
> Imithombo:
> Eswaran, Shanti, Chey, William kunye. al. Ukutya okuphantsi kweFODMAP kuphucula ubuGangatho boBomi, kunciphise ukukhubazeka komsebenzi, kwaye kuphucula umgangatho wobuthongo kwizigulane nge-Irritable Bowel Syndrome kunye ne-Diarrhea: Iziphumo ezivela kwi-US ngokungapheliyo, ukuLawulwa kweMvavanyo. Gastroenterology, 2016; 150 (4): S172 INGXELO: 10.1016 / S0016-5085 (16) 30665-5.
> Gibson, Shepherd, et al. "Ulawulo lweZilwanyana eziSebenzisiweyo zoMzimba weMpawu zoMzimba zesisu: Indlela yeFODMAP" J Gastroenterol Hepatol. 2010; 25 (2): 252-258.