So ɔhaw ahorow te sɛ gas ne ahurututu abrɛ wo? Momma yɛnka Low FODMAP Diet no ho asɛm!

So wotaa nya yafunu mu haw? So wopere ɔhaw ahorow te sɛ nea wote nka sɛ wo ho ayɛ wo ma, gas, wo ho ayɛ wo hyew, anaa akisikuru? Ɛtɔ mmere bi a yesusuw sɛ eyinom yɛ nneɛma a ɛfata. Nanso nea enti a yɛn ho nyɛ yɛn dɛ yi ne nnuan a yedi no bi. Ɛnnɛ, yɛrebɛka aduan titiriw bi a ɛbɛboa wo ma woahu nnuan a ɛtete saa na woadi so na ama wo aduan mu nhyehyɛe no ho atɔ wo 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 egyina hɔ ma Oligosaccharides a wotumi yɛ, Disaccharides, Monosaccharides ne Polyols .

Nsusuw nsɛm a ɛyɛ nwonwa yi ho. Sɛ yɛbɛka no tiawa a, eyinom yɛ carbohydrates ahorow pii a ɛyɛ den a ɛyɛ den ma yɛn dwensɔtwaa sɛ ɛbɛyam ntɛmntɛm.

Momma yɛnkyerɛkyerɛ eyi mu kakra:

• Fermentable: Eyi kyerɛ sɛ mmoawa a wɔwɔ yɛn dwensɔtwaa kɛse mu no fa saa nnuan yi na "wodi", na ɛma mframa ba wɔ saa adeyɛ no mu. Wɔfrɛ eyi fermentation.
• Oligosaccharides: Eyinom taa wɔ nnuan te sɛ awi, ayɛyɛde, galik, bankye, ne atoko mu. Ebia nnipa binom yafunu mu yɛ wɔn yaw bere a wɔadi paanoo anaa atoko akyi esiane eyinom nti. Nnipa binom susuw sɛ wɔwɔ gluten a wontumi nnye ntom, nanso ebia nea ɛde ba ankasa ne FODMAP ahorow a wohu wɔ awi mu no.
• Disaccharides: Nea ɛwɔ kuw yi mu titiriw ne lactose. Eyi ne asikre a ɛwɔ nufusu ne nufusu mu nneɛma mu. Nnipa pii nya yafunu mu haw bere a wɔnom nufusu efisɛ ɛyɛ den sɛ wɔbɛyam saa lactose yi.
• Monosaccharides: Eyi kyerɛ fructose. Ɛne sɛ, asikre a wohu wɔ nnuaba mu no. Nanso ɛnyɛ nnuaba nyinaa, na nnuaba bi mu fructose dɔɔso, na ebetumi de ɔhaw aba.
• Polyols: Wɔfrɛ eyinom asikre nsa. Wɔtaa de di dwuma sɛ nneɛma a wɔde yɛ aduan dɛdɛ. Wɔsan ba wɔ awosu mu wɔ nnuaba bi mu.

Dɛn nti na ɛyɛ den sɛ wɔbɛyam saa FODMAP ahorow yi?

Eyi ne sɛnea ɛyɛ adwuma. Mpɛn pii no, nipadua no na ɛyam aduan a yedi no na ɛtwe wɔ yɛn dwensɔtwaa ketewaa no mu. Nanso, saa carbohydrates ahorow a wɔfrɛ no FODMAPs yi ntumi nsɛe na ɛtwetwe ntɛmntɛm saa.

Enti, sɛ wontumi nnye wɔn a, dwensɔtwaa ketewa no twe nsu pii kɔ mu ma ɛpia wɔn kɔ fam ntɛmntɛm. Afei saa FODMAP ahorow yi kɔ dwensɔtwaa kɛse no mu.

Ɛyɛ bere a nsu a ɛboro so a wɔtwe fi dwensɔtwaa ketewaa no mu ne mframa yi ka bom no na sɛnkyerɛnne te sɛ yafunu mu yaw, yafunu mu yaw, akisikuru, akisikuru, anaa ɛtɔ mmere bi a akisikuru ba.

Enti so FODMAPs nye mma obiara?

Nte saa koraa. Nokwarem no, wohu FODMAP ahorow wɔ nnuan a ahoɔden wom pii mu. Sɛ nhwɛso no, wohu wɔ nhabannuru, nnuaba, ne aburow mu. Wɔyɛ aduan pa ma mmoawa pa a wɔwɔ yɛn dwensɔtwaa mu no. Ɛno kyerɛ sɛ ɛho hia na ama aduan mu ntini a ɛyɛ papa.

Nanso, nnipa binom wɔ aduan mu nneɛma a ɛyɛ mmerɛw yiye. Titiriw wɔn a wɔwɔ tebea horow te sɛ Irritable Bowel Syndrome (IBS) anaa Small Intestinal Bacterial Overgrowth (SIBO) , a wontumi nnye mframa ne nsu dodow a FODMAP ahorow yi de ba no ano. Saa sɛnkyerɛnne ahorow yi abu so wɔ saa nnipa yi mu. Wɔkamfo Low FODMAP Diet kyerɛ nnipa a wɔte saa titiriw.

Ɔkwan bɛn so na wɔyɛ Low FODMAP Diet no?

Eyi nyɛ biribi a woyɛ no prɛko pɛ. Ɛte sɛ detective adwuma. Ɛyɛ nhwehwɛmu a wɔyɛ de hu nnuan pɔtee a ɛde ɔhaw reba wo so. Nneɛma atitiriw abiɛsa na ɛwɔ eyi mu.

1. Ɔfa a Wɔde Yi Fi hɔ

Eyi ne ɔfã a edi kan na ɛyɛ den sen biara. Saa bere yi mu no, ebehia sɛ wuyi nnuan a FODMAP pii wom nyinaa fi hɔ koraa. Eyi taa gye bɛyɛ adapɛn 2 kosi 6. Saa bere yi mu no, wo dwensɔtwaa benya ahomegye pa na ɔhaw no so atew.

2. Nhyɛase a Wɔde San Ba

Sɛ wo sɛnkyerɛnne ahorow no tu mpɔn kɛse a, yebefi ase asan de nnuan aba mmiako mmiako, mmiako mmiako. Nanso wɔyɛ eyi wɔ ɔkwan a wɔayɛ ho nhyehyɛe yiye so. Sɛ nhwɛso no, dapɛn biako wobɛsɔ lactose (nufusu) ahwɛ. Dapɛn a edi hɔ no wobɛsɔ fructose (aduaba bi) ahwɛ. Saa kwan yi so no yebetumi ahu FODMAP kuw bɛn na ɛrema wo ho ayɛ wo yaw ankasa ne emu dodow a ɛsɛ sɛ wudi na ama woate nka sɛ wo ho nyɛ wo dɛ.

3. Nsiesie/Personalization Phase

Seesei a wunim nea wote nka wɔ ho ne nea wotumi gyina ano no, ade a edi hɔ a ɛsɛ sɛ woyɛ ne sɛ wobɛyɛ adidi nhyehyɛe a ahoɔden wom, a ɛtra hɔ kyɛ a ɛfata wo, na woato nnuan a wo ho yɛ wo nkate nkutoo ano hye na wode biribiara aka ho. Ɛnyɛ botae no ne sɛ wobɛto nnuan ano hye, na mmom sɛ ɛbɛboa wo ma woadi aduan a egu ahorow sɛnea wubetumi.

Dɛn ne FODMAP nnuan?

Nhwɛso ahorow bi ni. Wubetumi anya nea wɔahyehyɛ no nyinaa afi wo duruyɛfo anaa aduannuru ho ɔbenfo hɔ.

Nneɛma a ɛsɛ sɛ wuhu ansa na woafi saa aduan yi ase

Eyi nyɛ ade pa a ɛsɛ sɛ wo nkutoo fi ase. Nneɛma pii nti na ɛte saa.

1. Hwehwɛ nnuruyɛfo afotu: Ɛho hia sɛ wudi kan hu sɛ ebia wo sɛnkyerɛnne ahorow no fi tebea bi te sɛ IBS anaa yare foforo a emu yɛ den. Enti, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn. Obetumi de wo akɔma aduan ho ɔbenfo a ɔfata.

2. Nhyehyɛe: Eyi yɛ adwuma a ɛyɛ yaw kakra. Enti paw bere a wubenya ahomegye bere na worenhaw wo ho. Worentumi nnyae saa aduan yi fã. Sɛ woyɛ saa a, sɔhwɛ no nyinaa bedi nkogu.

3. Siesie wo ho:Ansa na wubefi ase no, yi nnuan a FODMAP pii wom fi wo fie, kyerɛw nnuan a wubetumi adi, na fa nneɛma a ɛho hia bra. Eyi bɛma ayɛ mmerɛw sɛ wode ahopere bɛnoa aduan.

Saa sɔhwɛ yi rennyɛ adwuma mma obiara. Ebetumi aba sɛ ɛnyɛ FODMAPs na ɛde wo sɛnkyerɛnne ahorow no ba. Nanso ɛno nyɛ ɔhaw. Sɛ ɛte saa a, wubetumi ne wo duruyɛfo akasa na woasi nea wobɛyɛ akyi.