Shin kana yawan samun iskar gas a cikin cikinka? Ko kuma kana jin rashin jin daɗi idan cikinka ya cika ya kuma kumbura? Shin wani lokacin kana jin ciwon ciki tare da matsaloli kamar kumburi ko maƙarƙashiya? Mutane da yawa suna rayuwa da waɗannan abubuwan suna tunanin, "Kai, wannan al'ada ce." Amma yaya rayuwarka za ta fi sauƙi idan ka gano dalilin waɗannan rashin jin daɗi kuma ka magance su yadda ya kamata? A yau muna magana ne game da wani abinci na musamman da zai iya taimakawa wajen magance hakan.
A taƙaice dai, menene FODMAPs?
Kalmar FODMAP na iya yin kama da mai rikitarwa idan ka ji ta. Amma a zahiri abu ne mai sauƙi. FODMAP kalma ce da ke nufin ƙungiyar carbohydrates waɗanda ke da wahalar narkewar su ga jikinmu, musamman hanjinmu, kuma suna da sauƙin narkewa.
Bari mu raba wannan a takaice:
- F - Mai narkewa: Wannan yana nufin cewa yana zama abinci ga ƙwayoyin cuta a cikin hanjinmu, don haka yana shiga tsarin samar da iskar gas (ƙara ƙwai).
- O - Oligosaccharides: Waɗannan nau'in zare ne. Misalai sun haɗa da albasa, tafarnuwa, wake, lentil, da samfuran alkama da yawa.
- D - Disaccharides: Wannan rukunin ya ƙunshi sukari da ake samu a cikin madara da kayayyakin kiwo, wato lactose.
- M - Monosaccharides: Wannan yana nufin sukari da ake samu a cikin 'ya'yan itatuwa, wanda shine fructose. Amma ba duk 'ya'yan itatuwa bane ke da shi, kuma wasu 'ya'yan itatuwa suna da ƙari.
- P - Polyols: Waɗannan ana kuma kiransu da 'alcohols na sukari'. Ana samun su a matsayin kayan zaki na wucin gadi kuma a zahiri suna cikin wasu 'ya'yan itatuwa.
Don haka, Abincin Low FODMAP wani tsari ne na abinci wanda ke kawar da nau'ikan carbohydrates da aka ambata a sama waɗanda ke da wahalar narkewa (FODMAPs). Wannan yana ba tsarin narkewar abinci hutu kuma yana rage alamun rashin jin daɗi.
Me yasa waɗannan FODMAPs suke da wahalar narkewar abinci ga wasu mutane?
Wannan labari ne mai ban sha'awa sosai. Ka yi tunanin haka, FODMAPs sarƙoƙi ne na ƙwayoyin sukari waɗanda aka haɗa su tare. Domin jikinmu ya sha su, ana buƙatar a raba waɗannan sarƙoƙi zuwa ƙwayoyin halitta daban-daban. Amma abin da ya fi muhimmanci game da FODMAPs shi ne ba sa karyewa cikin sauƙi.
To me ke faruwa?
1. Suna jawo ruwa: Yayin da waɗannan FODMAPs marasa narkewa ke ratsawa ta cikin ƙaramin hanjinmu, suna jawo ruwa mai yawa a kusa da su, kamar yadda soso ke sha ruwa.
2. Tafiya zuwa babban hanji: Sai FODMAPs su yi tafiya zuwa babban hanjinmu tare da wannan ruwan.
3. Ya zama abincin ƙwayoyin cuta:Wannan kamar babban biki ne ga ƙwayoyin cuta masu sauƙin haɗi a cikin hanjinmu. Suna shan waɗannan FODMAPs kuma suna yayyanka su.
4. Ana samar da iskar gas: Ana samar da iskar gas a matsayin wani abu da ya biyo bayan wannan tsari na fermentation.
Wannan iskar gas ɗin shine abin da ke cika cikinka, yana haifar da kumburi, kuma wani lokacin yana haifar da ciwon ciki. Wannan ƙarin ruwan da ka sha da farko zai iya haifar da gudawa ga wasu mutane, da kuma maƙarƙashiya ga wasu.
Abu mafi mahimmanci shine, FODMAPs ba abinci ne mara kyau ba . Ba matsala ba ce ga wanda ke da lafiyayyen hanji. A gaskiya ma, ƙwayoyin cuta masu kyau a cikin hanjinmu suna buƙatar zare a cikinsu. Matsalar tana ga mutanen da ke da saurin kamuwa da ciwon hanji ne kawai.
Wanene ke amfana daga Abincin Low FODMAP?
Ana ba da shawarar wannan abincin musamman ga mutanen da ke da wasu matsalolin lafiya.
- Ciwon hanji mai ban haushi (IBS): Wannan shine babban dalilin. Bincike ya gano cewa mutane da yawa da ke fama da IBS na iya rage alamun su sosai ta wannan abincin.
- Ƙaramin Bakteriya Mai Yawa a Cikin Hanji (SIBO): Wannan yanayi ne da ake samun yawan ƙwayoyin cuta a cikin ƙaramin hanji. Mutanen da ke da wannan matsalar kuma suna iya samun sauƙi ta hanyar rage FODMAPs.
- Matsalolin narkewar abinci da ba a gano su ba: Idan ba a gano kuna da IBS ba, amma kuna fuskantar matsaloli na dogon lokaci kamar iskar gas da kumburin ciki, za ku iya amfani da wannan abincin a matsayin "abincin kawar da abinci" don gano irin abincin da ke damun ku.
Yaya daidai kake yin wannan abincin? Akwai manyan matakai guda uku a ciki!
Wannan ba abu ne da ake yi a lokaci guda ba. Abu ne da ake buƙatar a yi bisa ga tsari, kamar gudanar da gwajin kimiyya.
1. Mataki na 1: Matakin Kawarwa
Wannan shine mataki na farko kuma mafi wahala. A wannan matakin, za ku kawar da duk wani abinci mai yawan FODMAP gaba ɗaya na tsawon makonni 2 zuwa 6. A wannan lokacin, za ku ga ko alamun cutar sun inganta ko sun ɓace. Wannan kamar tsaftace tsarin ne.
2. Mataki na 2: Matakin Sake Gabatarwa
Idan alamun cutar suka ragu a mataki na farko, yanzu ne lokacin da za ku yi aiki kamar mai binciken cututtuka. A wannan matakin, kuna buƙatar sake dawo da rukunin FODMAP da aka cire a baya cikin abincin ku, ɗaya bayan ɗaya .
Misali, za ka iya gwada cin wasu abincin kiwo (disaccharides) a mako guda. A mako mai zuwa, gwada cin wani abu kamar apples (monosaccharides). Ta hanyar gwada su ɗaya bayan ɗaya, za ka iya gano ainihin ƙungiyar FODMAP da ke damun ka da kuma yawan abincin da kake ci. Wannan matakin zai iya ɗaukar kimanin makonni 8.
3. Mataki na 3: Keɓancewa da Tsarin Kulawa
Da bayanin da ka samu daga Mataki na 2, yanzu ka fahimci abin da kake da rashin lafiyan a kai da kuma abin da za ka iya ci. A wannan matakin, za ka iyakance FODMAPs ɗin da kake da rashin lafiyan a kai ne kawai , sannan ka ƙara komai a cikin abincinka, kana kiyaye daidaitaccen abinci mai gina jiki. Wannan shine shirinka na dogon lokaci.
Menene za a iya ci da kuma abin da ba za a iya ci a kan Abincin Low FODMAP ba?
Wannan jerin abinci ne mai tsawo. Amma domin ya sauƙaƙa muku fahimta, bari mu duba teburin misalan wasu manyan ƙungiyoyin abinci. Ku tuna, wannan ba cikakken jerin abinci bane, kawai wasu misalai ne na yau da kullun.
| Nau'in abinci | Ya dace da cin abinci (Ƙarancin FODMAP) | Abincin da za a iyakance/kaucewa (Babban FODMAP) |
|---|---|---|
| Kayan lambu | Karas, kokwamba, eggplants, alayyafo, wake (iyakance), dankali, dankali mai zaki, latas | Albasa, tafarnuwa, farin kabeji, beetroot, masara, namomin kaza |
| 'Ya'yan itace | Ayaba (marasa nuna), lemu, inabi, strawberries, abarba, kiwi | 'Ya'yan itatuwa busassu kamar apples, mangoes, kankana, pears, ceri, da zabibi |
| Hatsi / Gari | Shinkafa, hatsi, burodi da taliya marasa alkama, quinoa | Alkama, sha'ir, hatsin rai (burodi, taliya, biskit, da sauransu) |
| Abincin madara | Madarar da ba ta da lactose, madarar almond, cuku mai tauri (misali cheddar) | Madarar shanu ta yau da kullun, yogurt, ice cream, cuku mai laushi |
| Protein | Kaza, kifi, ƙwai, tofu | Wake, wake, lentil (a adadi mai yawa), nama da aka sarrafa kamar tsiran alade |
Me ya kamata ka yi kafin ka fara wannan abincin?
Wannan ba abu ne da za ka iya farawa da neman sa a intanet ba, domin idan ka yi kuskure, za ka iya rasa abincin da kake buƙata.
1. Duba likita: Da farko, ka ga likitanka ka yi magana game da alamominka. Akwai wata matsala da ke haifar da matsalarka. Likitanka ne zai ba ka shawara mafi kyau kan ko wannan abincin ya dace da kai ko a'a.
2. Nemi taimako daga likitan abinci: Idan zai yiwu, nemi taimako daga likitan abinci wanda ya ƙware a wannan nau'in abincin. Wannan zai ba ku jagora kan ainihin abin da za ku ci, abin da za ku guji, da kuma yadda za ku yi ba tare da yin watsi da abinci mai gina jiki ba.
3. Shirya: Yi shiri sosai kafin ka fara wannan. Kawo abincin da ake buƙata na Low FODMAP a gida ka ajiye su. Ka kawar da abubuwan da ke cikin babban FODMAP a cikin kicin. Ka ware lokaci don yin hakan daidai. Domin idan ka "yaudara" a kan wannan abincin, duk gwajin zai gaza.
Ka tuna, wannan ba abinci ne da ake ci don rage kiba ba. Wannan kayan aiki ne na gano cututtukan da ke da illa ga jikinka.
Me zai faru idan wannan bai yi aiki ba?
Wannan bazai yi maka aiki ba. Ko da ga kusan kashi 25% na mutanen da ke fama da IBS, wannan ba ya ba da sauƙi sosai. Wannan abu ne na al'ada.
Kada ka damu idan wannan ya faru. Yana nufin cewa alamun ba FODMAPs bane ke haifar da su, sai dai wani abu daban. A wannan lokacin, sake ganin likitanka don tattauna abin da za a yi a gaba. Akwai wasu gwaje-gwaje, magunguna, da sauran abinci da za ka iya gwadawa. Wannan mataki ɗaya ne kawai a tafiyarka ta murmurewa.
Saƙon Ɗauka Gida
- Abincin Low FODMAP wani tsari ne na wucin gadi da ake amfani da shi don gano abincin da ke haifar da alamun cututtuka kamar iskar gas, kumburin ciki, da IBS.
- Wannan ya ƙunshi matakai uku: kawarwa, sake gabatarwa, da kuma keɓancewa da kuma kula da su.
- Abincin da ke ɗauke da FODMAPs (kamar albasa, tafarnuwa, alkama, madara, apples) ba abinci ne "mara kyau" ba. Su matsala ce kawai ga mutanen da ke da matsalar hanji.
- Yana da matuƙar muhimmanci a nemi shawarar likita kafin a fara wannan abincin. Idan zai yiwu, a nemi taimakon likitan abinci mai gina jiki.
- Babban burin wannan abincin shine a iyakance abincin da ke da illa ga lafiyarka kawai sannan a dawo da abinci mai gina jiki iri-iri gwargwadon iyawa.
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