Nangona ingaba ngempumelelo, ukutya okuphantsi kwe-FODMAP ye-IBS kunokuba nzima ukuba ulandele. Oku kuyinyani ngokukhethekileyo kubantu abanomfino okanye izityalo. Ukuba ngaba nguwe, usenokuba uqaphele ukuba ezininzi zokutya kwakho zokutya zibonakaliswa kuludwe lwezinto eziphezulu zokutya kwe-FODMAP . Kodwa oku akuthethi ukuba awukwazi ukuphumelela ekudleni. Makhe sixoxe ngamanye amathiphu okulandela ngempumelelo ukutya ngexesha sinyaniseka kwiimpawu zakho.
Sebenza Ngomqeqeshi Oqeqeshiwe
Esinye seziqalo ezisisiseko sokutya sisinconywa ukuba sisebenze kunye nengcali yokutya. Ngenxa yokuba udla ngokungafaniyo kuninzi lwabantu, sele uyazi ukuba kunzima kangakanani ukufumana ukutya okukusebenzelayo. Ngokutya okuphantsi kwe-FODMAP, ngoku unomnye umda wezithintelo onokukhathazeka ngazo. Kodwa, akumele uyenze yedwa! Ukusebenza ngecala kunye nomntu onolwazi olunzulu lokutya kunokukunceda ukuba ufumane oko kukutya kuzo zonke iimeko apho ungafunyanwa kuzo. Uchwepheshe wezonyango unokukunceda ukuba uqinisekise ukuba uyadla ukutya okunokutya kunye nokungaphumeleli kuzo zonke izondlo ezibalulekileyo.
Thenga i-App
Uhlelo lokusebenza lweYunivesithi yaseMonash ye-Low-FODMAP yokutya ukutya ngumthombo osisiseko sokufumana ulwazi malunga nokutya kwe- FODMAP yokutya . Ukutya okutsha kuhlaselwa rhoqo. Insiza inokukunceda ekukhombiseni iintlobo zemifuno ephakamileyo kakhulu ezivunyelwe ngexesha lokupheliswa kokutya.
Khumbula ukuqhubeka uvavanya
Ukutya okuphantsi kwe-FODMAP akujoliswe ukuba kube yinto yokutya eside. Emva kokuba ususesikweni sokuphelisa ixesha elifutshane malunga neeveki ezine, uya kuqalisa inkqubo yokuzisa ukutya kwakho okudala ekudleni kwakho ukuvavanya amandla akho okunyamezela. Oku kuthetha ukuba unokufumana ukuba unako ukuzonwabisa nezinye zokutya ezixubileyo nokuba ziphezulu kwi-FODMAPs.
Qaphela iprotheni
Ngomda wokunciphisa izityalo ezininzi, ukutya okuphantsi kwe-FODMAP kunokukwenza kube nzima ukuhlangabezana neemfuno zakho zeeprotheni. I-Lacto-ovo izityalo zineenketho ezingaphantsi kwe-FODMAP kunezikhumba, njengamaqanda, ubisi obungenayo i-lactose kunye neentlobo ezininzi zeeshizi zibhekwa ziphantsi kwi-FODMAPs. Nazi ezinye iimithombo zeprotheni ezisemgangathweni ezichazwe njenge-FODMAP ephantsi:
Products Soy
IiSoybe, umgubo we-soy, kunye nobisi lwe-soy yizo zonke ukutya eziphezulu-FODMAP, kodwa i-tofu, tempeh, kunye ne-seitan (engekho i-celiac kuphela) zonke zivunyelwe ngexesha lokuqeda. Unokonwabela ubisi olwenziwe ngeprotheni ye-soy ukuba unokufikelela kuwo.
Ezinye izityalo
Njengama-soya, amaninzi amaninzi aphezulu kwi-FODMAP. Nangona kunjalo, amanani amancinci amabhontshisi asemathinini (1/4 indebe), i-chickpeas (1/4 indebe), i-lentils (1/2 indebe) kunye neembotyi ze-lima (1/4 indebe), ziyavunyelwa ukuba zihlanjululwe kakuhle. Kuvela ukuba ii-FODMAP zikhutshwa kule miqolo xa zikhutshwe. Ukucoca kunye nokuhlanjululwa kuhlanjululwa ngokwaneleyo kwiFODMAP enzima ukuze bakwazi ukuzonwabisa nangona usesikweni sokuphelisa ukutya.
Amatye aManzi
Ukongeza kwi-milk protein lebisi echazwe ngasentla, i-protein ye-milk substitute yakho engcono kakhulu engekho yobisi ingaba ubisi lwe-hemp, efunyenwe ukuba iphantsi kwi-FODMAPs.
Ubisi lwe-almond luvivinywa kwaye lufunyanwe luphantsi kwe-FODMAP kodwa alukho umthombo ontle weprotheni.
Iingqolowa
I-Quinoa inokuthi ibe yintsi-yakho yokutsala nje ngokuba ngumthombo omuhle weprotheni kwaye ithathwa njengezantsi kwi-FODMAP.
Nuts
Amantongomane ngumthombo olula weprotheni ezityalo. Unokuyonwabela ngokupheleleyo okanye ngexabiso elincinci njenge-nutters (nut ngexa kungekho ziphi izithako eziphezulu kwi-FODMAP). Nazi ezinye iindlela eziphantsi kwe-FODMAP:
- Ii-almond (umda 10)
- Iinqabunga zaseBrazil
- Iinqununu (umda 10)
- NamaMacadamia
- Amanqatha
- Pecans
- iinathi zepayini
- IWalnuts
Imbewu
Imbewu inokuthi iqulethe amanqanaba ahlukeneyo eeprotheni. Ezi zilandelayo zibhekwa njenge-FODMAP ephantsi:
- iimbwe zechai
- Imbewu yePoppy
- Imbewu yamhlophe
- Imbewu yeSesame
- Imbewu yelanga
Umthombo:
IYunivesithi yaseMonash ye-FODMAP yokutya isidlo esiphantsi I- Disemba 7, 2015.