Umthombo omnye wokuThoma malunga nokuFunda nokuHlala kunye nesidlo se-FODMAP esiphantsi
Ukutya okuphantsi kwe-FODMAP yisicwangciso sokutya esisetyenziselwa ukuphatha iingxaki ezahlukeneyo zokugaya ukutya. I-FODMAP ibhekisela kwi-oligosaccharides enokutsha, ama-disaccharides, i-monosaccharides kunye ne-polyols . I-FODMAP i-carbohydrates engabonakali kakuhle, kwaye ezinye izifundo zibonise ukuba ukutya ukutya okuphezulu kwi-FODMAP kunokunciphisa iimpawu zesifo seengqondo zesifo seengqondo (IBS) .
Ezinye zeempawu ezidibeneyo kwi-FODMAP ziquka i-gesi, isifo sohudo, ukubhubhisa kunye nentlungu.
I-jury isaphumile nokuba ngaba ukutya okungezantsi kwe-FODMAP kunceda abantu abanezifo zesibindi sokuvuvukala (IBD) . Kule ngongoma, akuzange kubekho uphando olwaneleyo ukuchonga ukuba ngaba kungenceda abantu abanesifo sikaCrohn kunye ne-ulcerative colitis ukulandela ukutya okuphantsi kwe-FODMAP. Okwangoku, abantu abaninzi abaneempawu zesisu basenokucinga ngokulandela ukutya okuphantsi kwe-FODMAP ukubona ukuba kuncedo.
Kwababhali AbaThenjiweyo
Yonke into ekhokelela kwi-Low-FODMAP Diet ibhalwe nguBarbara Bolen, Ph.D. kunye noKathleen Bradley, CPC. Isahluko sokuqala sencwadi sihamba ngomfundi ngendlela kunye nalapho i-FODMAP yokutya ephantsi yenziwe ngayo, kwaye indlela ye-FODMAP ifuthe njani kwinkqubo yokutya njengoko ihamba emathunjini amancinci amakhulu. Isahluko esilandelayo sinika umxholo ogqithiseleyo we-IBS, ukutya kokutya, ukungaxelwanga kokutya, isifo se-celiac kunye nobutyebi be-gluten, nendlela yokutya okuphantsi kwe-FODMAP inokusetyenziswa ngayo loo miqathango.
Kwakhona kukho amanyathelo nabani na ocinga ngokutya kufuneka bathathe ngaphambi kokutshintsha isicwangciso sabo sokutya, kunye neendlela ezahlukeneyo zokuphumeza ukutya okuphantsi kwe-FODMAP.
Ukulandela iSicwangciso seFODMAP esiphantsi
Isahluko sesithathu sifumana kwi-nitty-gritty yesinyathelo sokuqala: IsiGaba sokuQala. Uhlu lokutya luvumelekile kwaye aluvunyelwe lunikezwa.
Kwakhona zibandakanya iingcebiso ezisebenzayo malunga nendlela yokwenza i-FODMAP ephantsi, kunye nezinto ezithengayo kwivenkile kwisitoreji ukuze ziphephe izigodo ezingadlulisa umzamo wokuhlala ekudleni. Isahluko 4 siyaqhubeka kwiSigaba soMngeni kunye nendlela yokuqala ukubuyisela ukutya, kuquka oko kufuneka ukwenze xa iimpawu zibuya, iingcebiso malunga nendlela yokwenza uninzi lwesondlo, nokuba wenzeni ukuba ukutya akusizi ukuphucula iimpawu. Isahluko 5 siquka iingcebiso ezifanelekileyo malunga nendlela yokuphila isicwangciso se-FODMAP esiphantsi kwimihla ngemihla, ngakumbi xa kunikezelwe imingeni yokuphunyezwa kokutya kwisabelomali sakho, ukutya ngaphandle, nokubandakanya kwindlela yokuphila yemifuno.
Isahluko 6 apho i-raber idibana nomgwaqo: iirephepheni! Indlela eyona ndlela yokuhlala kuyo nayiphi na isicwangciso sokutya, i-FODMAP ephantsi iquka, ukwenza ukutya kwizithako ezintsha kunye nokuphepha ukutya okucutshulweyo. Ukuhambelana neendlela zokupheka ziifoto ezibalaseleyo.
Kutheni Ndiyincoma le Ncwadi
Kukho izinto ezindiyithandayo malunga nale ncwadi: eyona nto yokuqala ebhaliweyo ngumhlobo wam kunye naye othembekileyo, uDkt Bolen, onokuqonda ngokupheleleyo kwi-IBS kunye nokutya okuphantsi kwe-FODMAP. Okwesibini kukuba ibhaliwe ngendlela ecacileyo kwaye eqondakalayo, ngokuya kumbhalo olula ukuwufundela usetyenziswe kwincwadi.
Kulo lonke le ncwadi unamacebiso amancinci kunye namacebiso anika ulwazi olubalulekileyo malunga ne-FODMAP ephantsi, okanye uqaphele umfundi ukuba ubunzima okanye ukungaqondani malunga nokutya.
Inxalenye yam endiyithandayo yale ncwadi, nangona kunjalo, kwaye malunga nesiqingatha sawo, ngaba zokupheka. Umbhali-mbhali weDkt Bolen owaphuhlisa iirephepheni, uNksz Bradley, uye wafumanisa ukuba u-IBS ngokwakhe kwaye ngoko unamandla okwenene kwi-FODMAP. Ngaloo ndlela uqonda apho ndivela khona: Ndiyakuthanda ukupheka, kwaye ndinayo iincwadi ezininzi zokupheka, kubandakanywa ezininzi ezibhaliweyo kubantu abane-IBS okanye IBD. Nangona kunjalo, ndiyakholama ngokupheka kwam kwaye amehlo ami aqala ukugubha ngeendlela zokupheka ezinokuluhlu olude lwezithako okanye ezinezithako ezingenakuzifumana kwivenkile.
Kukho izithako ongaqhelekanga okwangoku, ezifana ne-gluten-free free alternatives okanye i-Demerera ushukela. Nangona kunjalo, unokufumana oku kutya kwisitoreji sakho sendawo (zama i-section free-gliten), kwaye ziya kubaluleka ekuphumeleleni ekudleni. Kwaye, ngaphezu kwamaphepha aphepheni aquka ulwazi malunga naliphi na izithako ezingavamile.
Xa ndifumana incwadi yokuphonononga, ndiyakuthanda ukubona uluhlu lwemithombo okanye iingxelo ekugqibeleni, kodwa kaninzi oku akunjalo. UDkt Bolen uquka imithombo yakhe ukwenzela ukuba unokubambisana naluphi na ulwazi malunga ne-FODMAP, okanye uqhubeke nokwenza uphando lwakho malunga nokutya kunye nendlela ekuchaphazela ngayo ukugonya. Oku kubaluleke kakhulu, kwaye ndiyakuthi uhlaziye iincwadi ezingenakukwazi ukukhupha amabango abo kunye nezinto ezithile ezisisiseko (njengophando lwangaphambili olupapashwe kwimithombo ehloniphekileyo).
Ukuzama Ukutya Okutsha Kuyinzima: Thatha iNgcebiso Eminye
Ngaba ukutya okuphantsi kwe-FODMAP kungandinceda kunye ne-j-poch yami, okanye amalungu omndeni angazitholiyo ngokubandezeleka kwesinye ixesha? Andizi, kodwa iincwadi zokupheka kule ncwadi zenza ndifune ukungena ekhitshini kwaye ndipheke. Kwaye ezinye zokutya esizithandayo - njenge-macaroni kunye noshizi kunye ne-donuts kunye ne-cookies, akufuneki ukuba uphume kwimenyu: sinokukwenza nje ngendlela ephilileyo. Ukuba uthanda izinto kulula, kukho ezininzi zokupheka ezinezithako ezimbalwa kwaye azifuneki ukupheka: i-smoothies kunye ne-saladi (ewe! I-salads!) Kunye ne-sandwiches. Ingcebiso yam kukufumana iipesheka ezimbalwa ozithandayo kwaye uzihlasele uze uzilungiselele wena, uze uzijikeleze ngeveki yakho. Uhambo lwakho lokuthenga luya kuba lula, kwaye ngaphambi kokuba wazi, awudingi ukufaka umgudu omkhulu. Le ndlela entsha yokutya iya kudibanisa ngqo ebomini bakho.
Ndiyincoma ngokunyanisekileyo yonke into ekhokelayo kwi-Low-FODMAP Diet kunoma ubani ofuna ukwazi ukutya, okanye ngubani ofuna ukulandela ukutya okungahambisani nokudla kunye nokutya ukutya okunomdla kakhulu. Unokufumana ulwazi oluninzi malunga nencwadi, abalobi kunye nokutya, kwi-EverythingLowFODMAP.com.