So wotaa nya gas wɔ wo yafunu mu? Anaasɛ wote nka sɛ wo ho nyɛ wo dɛ bere a wo yafunu ayɛ ma na ahuru no? So ɛtɔ mmere bi a wo yafunu mu yɛ wo yaw a ɔhaw ahorow te sɛ akisikuru anaa akisikuru ka ho? Nnipa pii de saa nneɛma yi tra ase a wosusuw sɛ, "Oh, eyi yɛ ade a ɛfata." Nanso sɛ wuhu nea ɛde saa ɔhaw ahorow yi ba na wosa no yiye a, anka w’asetra bɛyɛ mmerɛw dɛn? Ɛnnɛ yɛreka aduan titiriw bi a ebetumi aboa wɔ ɛno mu ho asɛm.
Sɛ yɛbɛka no tiawa a, dɛn ne FODMAP ahorow?
Ebia asɛmfua FODMAP no bɛyɛ te sɛ nea ɛyɛ den kakra bere a wote no. Nanso nokwarem no, ɛyɛ mmerɛw koraa. FODMAP yɛ asɛmfua a wɔatwa no tiaa a ɛkyerɛ carbohydrates kuw bi a ɛyɛ den ma yɛn nipadua, titiriw yɛn dwensɔtwaa sɛ ɛbɛyam na ɛnyɛ den sɛ ɛbɛhyew.
Momma yɛnkyekyɛ eyi mu kakra wɔ ɔkwan a ɛnyɛ den so:
- F - Fermentable: Wei kyerε sε εbεyε aduane ma mmoawa a wכ yεn dwensɔtwaa mu, na enti εfa kwan bi a εma mframa (fermentation) mu.
- O - Oligosaccharides: Eyinom yɛ nhama bi. Nhwɛso bi ne ayɛyɛde, galik, bankye, atoko, ne awi nneɛma pii.
- D - Disaccharides: Saa kuw yi titiriw ne asikre a ɛwɔ nufusu ne nufusu mu nneɛma mu, a ɛne lactose.
- M - Monosaccharides: Eyi kyerɛ asikre a ɛwɔ nnuaba mu, a ɛyɛ fructose. Nanso ɛnyɛ nnuaba nyinaa na ɛwɔ bi, na nnuaba bi nso wɔ pii.
- P - Polyols: Eyinom nso frɛ no ‘asikre nsa’. Wohu wɔn sɛ nneɛma a wɔde yɛ aduan a ɛyɛ dɛ na efi awosu mu wɔ nnuaba bi mu.
Enti, Low FODMAP Diet yɛ aduan a wɔde ma a eyi carbohydrates ahorow a yɛaka ho asɛm wɔ atifi hɔ a ɛyɛ den sɛ wɔbɛyam (FODMAPs) no fi hɔ bere tiaa bi. Eyi ma wo aduan mu nhyehyɛe no gye ahome na ɛtew yare no ho sɛnkyerɛnne a ɛnyɛ dɛ so.
Dɛn nti na ɛyɛ den ma nnipa binom sɛ wɔbɛyam saa FODMAP ahorow yi?
Eyi yɛ asɛm a ɛyɛ anigye yiye. Susuw ho saa kwan yi so, FODMAPs yɛ asikre molecule ahorow nkɔnsɔnkɔnsɔn a ɛka bom. Sɛnea ɛbɛyɛ na yɛn nipadua no atumi atwe wɔn no, ɛsɛ sɛ yɛkyekyɛ nkɔnsɔnkɔnsɔn yi mu ma ɛyɛ molecule ahorow mmiako mmiako. Nanso ade titiriw a ɛwɔ FODMAP ahorow ho ne sɛ ɛnsɛe ntɛmntɛm saa.
Enti dɛn na ɛrekɔ so?
1. Wɔtwetwe nsu: Bere a FODMAP ahorow a wontumi nwe yi fa yɛn dwensɔtwaa ketewaa no mu no, ɛtwetwe nsu pii twa wɔn ho hyia, te sɛ nea sponge twetwe nsu no.
2. Akwantuo a ɛkɔ yɛn dwensɔtwaa kɛseɛ no mu: Afei FODMAP ahodoɔ no ne nsuo yi tu kwan kɔ yɛn dwensɔtwaa kɛseɛ no mu.
3. Ɛbɛyɛ aduan ma mmoawa:Eyi te sɛ apontow kɛse ma mmoawa a wɔwɔ adamfofa su a wɔwɔ yɛn akyi berɛmo mu no. Wɔfa saa FODMAP ahorow yi na wɔma ɛyɛ hyew.
4. Wɔyɛ gas: Wɔyɛ gas sɛ ade a efi saa adeyɛ a ɛma ɛyɛ hyew yi mu ba.
Saa mframa no na ɛhyɛ wo yafunu ma, ɛma wo ho popo, na ɛtɔ mmere bi a ɛma wo yafunu mu yɛ wo yaw. Saa nsu a ɛboro so a wotwe mfiase no betumi ama nnipa binom anya akisikuru, na afoforo nso ayɛ wɔn akisikuru.
Nea ɛho hia ne sɛ, FODMAPs nyɛ nnuan bɔne . Wɔnyɛ ɔhaw mma obi a ɔwɔ awotwaa a ɛte apɔw. Nokwarem no, mmoawa pa a wɔwɔ yɛn dwensɔtwaa mu no hia nhama a ɛwɔ wɔn mu no. Ɔhaw no wɔ nnipa a wɔn awotwaa yɛ mmerɛw nkutoo de.
Henanom na wonya FODMAP Adidi a Ɛba Fam no so mfaso?
Wɔkamfo saa aduan yi kyerɛ nnipa a wɔwɔ ayaresa tebea horow bi titiriw.
- Irritable Bowel Syndrome (IBS): Eyi ne ade titiriw a ɛde ba. Nhwehwɛmu ada no adi sɛ nnipa pii a wɔwɔ IBS betumi atew wɔn yare no ho sɛnkyerɛnne so kɛse denam saa aduan yi so.
- Small Intestinal Bacterial Overgrowth (SIBO): Eyi yɛ tebea a mmoawa nyin dodo wɔ dwensɔtwaa ketewa no mu. Nnipa a wɔwɔ saa tebea yi nso betumi anya ahotɔ denam FODMAP ahorow a wɔbɛtew so.
- Aduane mu haw a wɔanhunu: Sɛ wɔanhunu sɛ wowɔ IBS, nanso woahyia ɔhaw a ɛkyɛ te sɛ gas ne ɔfe a, wobɛtumi de saa aduane yi adi dwuma sɛ "awieɛ aduane" de ahunu nnuan a ɛrehaw wo.
Ɔkwan bɛn so ankasa na woyɛ saa aduan yi? Nneɛma atitiriw 3 na ɛwɔ mu!
Eyi nyɛ biribi a wɔyɛ no prɛko pɛ. Ɛyɛ biribi a ɛsɛ sɛ wɔyɛ no sɛnea nhyehyɛe bi te, te sɛ nyansahu mu sɔhwɛ a wɔbɛyɛ.
1. Ɔfã 1: Ɔfã a Wɔde Yi Fi hɔ
Eyi ne ɔfã a edi kan na ɛyɛ den sen biara. Wɔ saa fã yi mu no, wubeyi nnuan a FODMAP pii wom nyinaa afi hɔ koraa adapɛn 2 kosi 6 . Wɔ saa bere yi mu no, wubehu sɛ wo yare no ho sɛnkyerɛnne no tu mpɔn anaasɛ ɛyera. Eyi te sɛ nhyehyɛe bi a wɔde tew nneɛma ho.
2. Ɔfã 2: Ɔfa a Wɔsan de ba
Sɛ wo sɛnkyerɛnne no ano brɛɛ ase wɔ ɔfã a edi kan no mu a, mprempren ne bere a ɛsɛ sɛ woyɛ w’ade te sɛ ɔsraani a ɔhwehwɛ nkurɔfo ho nsɛm mu. Wɔ saa fã yi mu no, ɛsɛ sɛ wode nkakrankakra san de FODMAP akuw a na woayi afi hɔ no san ba w’aduan mu, mmiako mmiako .
Sɛ nhwɛso no, wubetumi asɔ ahwɛ sɛ wubedi nufusu mu nnuan bi (disaccharides) dapɛn biako. Dapɛn a edi hɔ no, bɔ mmɔden sɛ wubedi biribi te sɛ apɔw-mu-teɛteɛ (monosaccharides). Sɛ wosɔ wɔn hwɛ mmiako mmiako a, wubetumi ahu FODMAP kuw a ɛrehaw wo ankasa ne emu dodow a wudi. Saa fã yi betumi adi bɛyɛ adapɛn 8.
3. Ɔfa 3: Personalization & Maintenance Ɔfa
Ɛdenam nsɛm a wunya fii Ɔfã 2 mu no so no, afei de woate nea wo ho yɛ wo hyew ne nea wubetumi adi no ase yiye. Wɔ saa fã yi mu no, wobɛto FODMAP ahorow a wo ho yɛ wo hyew nkutoo ano hye , na wode biribiara a aka no asan aka w’aduan ho, na woakura aduan a ɛkari pɛ na ahoɔden wom mu. Eyi ne wo bere tenten nhyehyɛe.
Dɛn na wobetumi adi wɔ Low FODMAP Diet no so na wontumi nni?
Eyi yɛ nsɛm a wɔahyehyɛ a ɛware. Nanso sɛnea ɛbɛyɛ a ɛbɛyɛ mmerɛw ama wo sɛ wobɛte ase no, ma yɛnhwɛ nnuan akuw atitiriw no bi ho nhwɛso ahorow wɔ pon so. Kae sɛ eyi nyɛ nsɛm a wɔahyehyɛ a edi mũ, na mmom nhwɛso ahorow bi a wɔtaa yɛ ara kwa.
| Aduan kuw | Ɛfata sɛ wodi (Low FODMAP) . | Nnuan a ɛsɛ sɛ wɔto ano hye/kwati (High FODMAP) . |
|---|---|---|
| Atosodeɛ | Karɔt, kukuruku, akutu, akutu, bankye nnua (a anohyeto wom), ɛmo, ɛmo a ɛyɛ dɛ, lettuce | Ayɛyɛde, galik, cauliflower, beetroot, atoko, nsenia |
| Aduaba | Banana (a ɛnberee), akutu, bobe, strawberry, ananse, kiwi | Nnuaba a ayow te sɛ apɔw-mu-teɛteɛ, mango, nsuonwini, pears, cherries, ne raisins |
| Nnuadewa / Esiam | Aburow, oats, paanoo a gluten nnim ne pasta, quinoa | Awi, atoko, rye (abodoo, pasta, bisket, ne nea ɛkeka ho) . |
| Nnuan a wɔde nufusu yɛ | Nufusu a lactose nnim, almond nufusu, kyiisi a ɛyɛ den (e.g. cheddar) . | Nantwi nufusu a wɔde ma daa, yogurt, ice cream, kyiisi a ɛyɛ mmerɛw |
| Protein a ɛwɔ nipadua no mu | Akokɔ, mpataa, nkesua, tofu | Beans, peas, lentils (a ɛdɔɔso), nam a wɔayɛ ho adwuma te sɛ soseji |
Dɛn na ɛsɛ sɛ woyɛ ampa ansa na woafi saa aduan yi ase?
Eyi nyɛ biribi a wubetumi afi ase denam hwehwɛ a wobɛhwehwɛ wɔ Intanɛt so ara kwa so, efisɛ sɛ woyɛ no bɔne a, wubetumi akowie sɛ wobɛhwere aduannuru a wuhia.
1. Hwɛ oduruyɛfo: Nea edi kan no, kɔ wo duruyɛfo nkyɛn na ka wo sɛnkyerɛnne ahorow ho asɛm. Ebia ade foforo bi wɔ hɔ a ɛde wo haw no ba. Wo duruyɛfo no na ɔbɛma wo afotu a eye sen biara wɔ sɛ ebia saa aduan yi fata wo anaasɛ ɛnsɛ ho.
2. Nya mmoa fi aduan ho ɔbenfo hɔ: Sɛ ɛbɛyɛ yiye a, nya mmoa fi aduan ho ɔbenfo a ne ho akokwaw wɔ aduan a ɛte sɛɛ mu hɔ. Eyi bɛma woanya akwankyerɛ wɔ nea ɛsɛ sɛ wudi, nea ɛsɛ sɛ wokwati, ne sɛnea wobɛyɛ a womfa aduannuru mmɔ afɔre ho.
3. Yɛ nhyehyɛe: Yɛ nhyehyɛe yiye ansa na woafi eyi ase. Fa nnuan a ɛho hia a Low FODMAP nnim no bra fie na fa sie. Yi High FODMAP nneɛma a ɛwɔ adididan mu no fi hɔ. Fa bere si hɔ a wode bɛyɛ eyi pɛpɛɛpɛ. Efisɛ sɛ "wodaadaa" saa aduan yi a, sɔhwɛ no nyinaa bedi nkogu.
Kae sɛ eyi nyɛ aduan a wɔde ma obi mu duru so tew. Eyi yɛ adwinnade a wɔde hwehwɛ nneɛma mu de hu nnuan a enye mma wo nipadua.
Na sɛ eyi anyɛ yiye nso ɛ?
Ebia eyi renyɛ adwuma mma wo. Wɔ nnipa a wɔwɔ IBS bɛyɛ 25% mpo fam no, eyi mma ahotɔ kɛse. Ɛno yɛ ade a ɛfata.
Sɛ eyi ba a, mma ɛnhaw wo. Ɛkyerɛ sɛ ɛnyɛ FODMAPs na ɛde wo sɛnkyerɛnne ahorow no ba, na mmom biribi foforo. Saa bere no, kɔ wo duruyɛfo nkyɛn bio na wo ne no nsusuw nea ɛsɛ sɛ woyɛ akyi. Sɔhwɛ afoforo, ayaresa, ne nnuan afoforo wɔ hɔ a wubetumi asɔ ahwɛ. Eyi yɛ anammɔn biako pɛ wɔ w’akwantu a ɛkɔ ahotɔ mu no mu.
Nkrasɛm a Wɔde Kɔ Fie
- Low FODMAP Diet yɛ bere tiaa mu aduan anohyeto a wɔde di dwuma de hu nnuan a ɛkanyan tebea horow te sɛ gas, ahurututu, ne IBS ho sɛnkyerɛnne.
- Eyi wɔ akwan abiɛsa: yi a wobeyi afi hɔ, a wɔbɛsan de aba, ne nea wɔde bɛhyɛ ankorankoro nsa na wɔasiesie.
- Nnuan a FODMAPs wom (te sɛ ayɛyɛde, galik, awi, nufusu, apɔw-mu-teɛteɛ) nyɛ nnuan "bɔne". Wɔyɛ ɔhaw ma nnipa a wɔn awotwaa yɛ mmerɛw nkutoo.
- Ɛho hia yiye sɛ wohwehwɛ aduruyɛfo afotu ansa na woafi saa aduan yi ase. Sɛ ɛbɛyɛ yiye a, hwehwɛ mmoa fi aduannuru ho ɔbenfo hɔ.
- Saa aduan yi botae titiriw ne sɛ ɛbɛto nnuan a enye mma wo nkutoo ano na woasan de aduan ahorow a ahoɔden wom aba sɛnea wubetumi biara.
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