Ukuba uhlala uhlupheka ngokukhawuleza, i-gesi, ukuzitywa kunye / okanye isifo sohudo, unokufumana imeko ebizwa ngokuba yi-Irritable Bowel Syndrome ( IBS ), echaphazela izigidi ezingama-40 zaseMerika. I-FODMAPs yokutya yindlela yokusekela ubungqina kunye nokunceda abantu abangama-75% abagulayo be-IBS bafumana uncedo lwempawu.
Yintoni i-FODMAPs Diet?
Ukutya kwe- FODMPAs kukutya kokunciphisa okwethutyana kulabo baxhamlayo kwi-IBS okanye abanokuxhamla kwamathumbu ezinjengeentlungu, ukubetha, i-gas, ukuqotshwa okanye isifo sohudo.
Ukutya okusekelwe kubungqina kuye kwaboniswa ukuba kusebenza ekuncedeni abagulayo be-IBS bafumana ukukhululeka kwempawu.
I-FODMAPs isichazizwi sokutya kunye nee- ugars ezithile okanye ii-fibers eziba nzima ukugaya : I-Fermentable- i-Oligo- Di- ne-Monosaccharides ne-Polyols. Ezi zokutya azifumani kakuhle umathumbu omncinci kwaye zithunyelwa emathunjini amakhulu apho zingabangela ukugcinwa kwamanzi, igesi kunye nezinye iimpawu ze-GI ezingenakuthathaka. Abantu abaninzi abane-IBS abadla ukutya okuphezulu kwi-FODMAP babika ukuba baziva banqamlekile ukuba banalo ibhaluni yamanzi emzimbeni wabo.
Ukongeza kwiimpawu ze-GI, ukutya kwe-FODMAP kuye kwadibana nokuchaphazeleka kwemizwa nokuguqula ibhaktheriya kwiindawo zethu.
Imizekelo ye-FODMAP eziPhakamileyo zokutya
I-fermentable (fructans): ingqolowa, i-anyanisi e-rye,
I-Oligosaccharides: izityalo, igalikhi, anyanisi, ingcambu ye-chicory, inulin
Ama-disaccharides (i-lactose): ubisi kunye ne-yogurt
I-Monosaccharides (i-fructose): u- honey, i-apulo, i-watermelon, imango
Kwaye
Iipololsol (i-sorbitol kunye ne-mannitol): ii-apula, izityalo zamatye, i-candy-free or gum
Olu luhlu lunikeza umzekelo wokutya okuphezulu kwi-FODMAPs. Ukusebenza kunye nomncedisi obhalisiweyo oqeqeshiweyo isondlo eqeqeshwe yi-FODMAPs icetyiswa ukuchonga uluhlu olupheleleyo lokutya kunye nokubeka esweni ukuphumelela kokutya.
Kubalulekile ukufunda iilebula ngokucophelela xa ulandela ukutya okuphantsi kwe-FODMAPs . Nangona ingqolowa i-FODMAP ephezulu yokutya, ukutya okungekho i-gluten ayiyi kuthathwa njengengxenye ye-FODMAP yokutya okuninzi ukutya okuninzi kwi-FODMAP kunokutya okungekho gluten , njenge-inulin kunye ne-chicory root.
Yintoni endiyilindeleyo ngokulandela i-Low FODMAPs Diet?
I-FODMAP yindlela yokutya yokufunda ukufumana okokutya okuchaphazela iimpawu zakho ze-GI. Emva kokulandela ukutya kokunciphisa ama-FODMAP okufutshane kwiiveki ezi-4 ukuya kwezi-6, uya kuqala ukuqala ukuphucula impawu zakho zesisu. Abaninzi abalandela ukutya okuphantsi kwe-FODMAPs banika ingxelo yokwanda kwamanqanaba emandla.
Emva kokulandela ukutya okuphantsi kwe-FODMAP kwisilinganiso esinconywayo sexesha, qalisa ukubuyisela kwakhona inani elincinci lokutya okuthandayo okuphezulu kweFODMAP, elinye ngexesha ukuze ubone ukuba ngaba bangela ukungazinzi. Injongo akuyikutya ukutya okuphantsi kwe-FODMAP ebomini, kodwa ukutya ukutya okunempilo kunye okungafaniyo nokungabangela ukukhathazeka kwe-GI.
IiFODMAP zoNcedo
Ukuba unomdla wokufunda ngakumbi okanye ufuna ukulandela ukutya okuphantsi kwe-FODMAP, ezi zibonelelo zibalulekile:
IYunivesithi yaseMonash I-Low FODMAP App
Sebenzisa le app ekuncedeni ukufumana ukutya okuphezulu, okuphakathi, kunye okuphantsi kwe-FODMAPs. Uhlelo lokusebenza luhlaziywa rhoqo kwiindawo zokutya ezifikelelekayo.
Blog Monash
Le yi-blog ye-Monash Univeristy ye-FODMAP ye-Low FODMAP yamanqaku athile kunye neengcebiso malunga nokulandela ukutya okuphantsi kwe-FODMAP.
Kate Scarlata
UKate uyinzululwazi yezempilo yokugaya ukutya kunye ne-dietarianist kunye nomlobi we -Complete Complete Idiot Guide yokutya kakuhle kunye ne-IBS kunye nombhali-mbhali we- 21 Day Tummy , i-New York Times eyithengisa kakhulu. Ukutyelela iblogi yakhe ngolwazi oluxhasayo lwe-FODMAP kunye nezibonelelo.
IBS-Free.net
Le yiwebhsayithi ye-dietarianist ne-FODMAP ingcali yePatsy Castos. Iincwadi zakhe ze- IBS Simahla ekugqibeleni! Shintsha iiCarbs zakho, Shintsha Ubomi bakho, isicatshulwa-nyathelo-sinyathelo kwisondlo sokupheliswa kwe-FODMAP kunye ne- Flavour ngaphandle kwe-FODMAP I-Cookbook zizincedo ezinkulu zokulandela ukutya kwe-FODMAP.
> Imithombo:
> Staudacher et al. Ukuthelekiswa kweempendulo zomsindo kulandela isiluleko sokutya okuphantsi kwi-carbohydrate enokuvuthayo (i-FODMAPs) ngokubhekiselele kwiingcebiso zokutya eziqhelekileyo kwizigulane ezineengxaki zesifo sengqondo. I-J Hum Nutr Diet 2011 (5); 487-95.
> Chumpitazi BP et al. Uvavanyo lwezonyango olungalindelekanga: i-gut microbiome biomarkers ihambelana nokuphendula kweklinikhi kwisondlo esiphantsi kwe-FODMAP kubantwana abane-syndrome ekhubazayo. I-Pharmacy Ther. 2015. Ngaphambili kokuprintwa .