Loaʻa pinepine iā ʻoe ke kinoea i loko o kou ʻōpū? A i ʻole ke manaʻo ʻole nei ʻoe i ka wā e piha a pehu ai kou ʻōpū? Loaʻa iā ʻoe i kekahi manawa ka ʻeha o ka ʻōpū me nā pilikia e like me ka pehu ʻana a i ʻole ka paʻa ʻana o ka ʻōpū? Noho ka poʻe he nui me kēia mau mea me ka manaʻo, "ʻAuē, he mea maʻamau kēia." Akā, pehea ka maʻalahi o kou ola inā ʻike ʻoe i ke kumu ma hope o kēia mau mea ʻeha a mālama pono iā lākou? I kēia lā, ke kamaʻilio nei mākou e pili ana i kahi papaʻai kūikawā e hiki ke kōkua i kēlā.
I ka ʻōlelo maʻalahi, he aha nā FODMAP?
ʻO ka huaʻōlelo FODMAP paha ke kani iki he mea paʻakikī ke lohe ʻoe. Akā, he mea maʻalahi loa ia. ʻO FODMAP kahi huaʻōlelo pōkole e pili ana i kahi hui o nā kalapona i paʻakikī i ko mākou kino, ʻoiai ko mākou ʻōpū, e ʻeli a maʻalahi hoʻi e hoʻoulu ʻia.
E wehewehe iki kākou i kēia:
- F - Fermentable: ʻO ia hoʻi, lilo ia i meaʻai na ka bacteria i loko o ko kākou ʻōpū, a no laila ke hana nei i kahi kaʻina hana kinoea (fermentation).
- ʻO - Oligosaccharides: He ʻano fiber kēia. ʻO nā laʻana e komo pū me nā ʻakaʻakai, kālika, pī, lentil, a me nā huahana palaoa he nui.
- D - Disaccharides: ʻO kēia hui ka mea nui o ke kō i loaʻa i ka waiū a me nā huahana waiū, ʻo ia hoʻi ka lactose.
- M - Monosaccharides: Pili kēia i ke kō i loaʻa i loko o nā huaʻai, ʻo ia hoʻi ka fructose. Akā, ʻaʻole i loaʻa i nā hua a pau ia mea, a ʻoi aku ka nui o ia mea i kekahi mau hua.
- P - Polyols: Ua kapa ʻia kēia mau mea ʻo 'sugar alcohols'. Loaʻa lākou ma ke ʻano he mea ʻono hana a kūlohelohe i kekahi mau hua.
No laila, ʻo ka Low FODMAP Diet kahi papaʻai e hoʻopau manawa pōkole i nā ʻano kalapona i ʻōlelo ʻia ma luna nei i paʻakikī ke ʻeli ʻia (FODMAPs). Hāʻawi kēia i kāu ʻōnaehana ʻai i kahi hoʻomaha a hōʻemi i nā hōʻailona ʻoluʻolu ʻole.
No ke aha i paʻakikī ai i kekahi poʻe ke hoʻoheheʻe i kēia mau FODMAP?
He moʻolelo hoihoi loa kēia. E noʻonoʻo i kēia ʻano, ʻo nā FODMAP he mau kaulahao o nā molekala kō i hoʻopili ʻia. I mea e omo ai ko kākou kino iā lākou, pono e wāwahi ʻia kēia mau kaulahao i mau molekala pākahi. Akā ʻo ka mea kūikawā e pili ana i nā FODMAP, ʻaʻole lākou e wāwahi maʻalahi.
No laila he aha ka mea e hana nei?
1. Huki lākou i ka wai: Ke hele nei kēia mau FODMAP hiki ʻole ke ʻai ʻia ma o ko mākou ʻōpū liʻiliʻi, huki lākou i ka nui o ka wai a puni lākou, e like me ka omo ʻana o ka huʻa i ka wai.
2. Ka hele ʻana i ka ʻōpū nui: A laila hele nā FODMAP i ko kākou ʻōpū nui me kēia wai.
3. Lilo i meaʻai no nā bacteria:Ua like kēia me kahi ʻahaʻaina nui no nā bacteria aloha i loko o ko kākou kolona. Lawe lākou i kēia mau FODMAP a hoʻomoʻa iā lākou.
4. Hana ʻia ke kinoea: Hana ʻia ke kinoea ma ke ʻano he huahana ʻaoʻao o kēia kaʻina hana fermentation.
ʻO kēlā kinoea ka mea e hoʻopiha i kou ʻōpū, e hoʻoulu ai i ka pehu ʻana, a i kekahi manawa e hoʻoulu ai i nā ʻeha o ka ʻōpū. ʻO kēlā wai keu āu e omo mua ai hiki ke hoʻoulu i ka maʻi pākī no kekahi poʻe, a me ka paʻa ʻana o ka ʻōpū no kekahi.
ʻO ka mea nui, ʻaʻole nā FODMAP he meaʻai maikaʻi ʻole . ʻAʻole lākou he pilikia no ka mea nona ka ʻōpū olakino. ʻO ka ʻoiaʻiʻo, pono ka fiber i loko o lākou e nā bacteria maikaʻi i loko o ko kākou ʻōpū. ʻO ka pilikia wale nō no ka poʻe me nā ʻōpū koʻikoʻi.
ʻO wai ka poʻe e pōmaikaʻi mai ka Low FODMAP Diet?
Paipai nui ʻia kēia papaʻai no ka poʻe me kekahi mau kūlana olakino.
- ʻO ka Irritable Bowel Syndrome (IBS): ʻO kēia ke kumu nui. Ua ʻike ʻia e ka noiʻi hiki i ka poʻe he nui me IBS ke hōʻemi nui i ko lākou mau hōʻailona me kēia meaʻai.
- ʻO ka ulu nui ʻana o ka bacteria ma ka ʻōpū liʻiliʻi (SIBO): He kūlana kēia kahi e ulu nui ai ka bacteria ma ka ʻōpū liʻiliʻi. Hiki i ka poʻe me kēia kūlana ke loaʻa ka hōʻoluʻolu ma ka hōʻemi ʻana i nā FODMAP.
- Nā pilikia hoʻoheheʻe i ʻike ʻole ʻia: Inā ʻaʻole ʻoe i ʻike ʻia me IBS, akā ke ʻike nei ʻoe i nā pilikia lōʻihi e like me ke kinoea a me ka pehu ʻana, hiki iā ʻoe ke hoʻohana i kēia meaʻai ma ke ʻano he "ʻai hoʻopau" e ʻike ai i nā meaʻai e hoʻopilikia nei iā ʻoe.
Pehea pololei ʻoe e hana ai i kēia papaʻai? Aia he 3 mau pae nui no ia mea!
ʻAʻole kēia he mea e hana ʻia i ka manawa hoʻokahi. He mea ia e pono ai ke hana ʻia e like me kahi hoʻolālā, e like me ka hana ʻana i kahi hoʻokolohua ʻepekema.
1. Pae 1: Pae Hoʻopau
ʻO kēia ka pae mua a paʻakikī loa. I kēia pae, e hoʻopau loa ʻoe i nā meaʻai FODMAP kiʻekiʻe no ka manawa o 2 a 6 mau pule . I loko o kēia wā, e ʻike ʻoe inā e hoʻomaikaʻi a nalo paha kāu mau hōʻailona. Ua like kēia me ka hoʻomaʻemaʻe ʻōnaehana.
2. Pae 2: Pae Hoʻolauna Hou
Inā ua emi iho kou mau hōʻailona i ka wā mua, ʻo ia ka manawa e hana ai e like me kahi mākaʻi. I kēia wā, pono ʻoe e hoʻihoʻi mālie i nā hui FODMAP i hoʻopau mua ʻia i kāu papaʻai, pākahi .
Eia kekahi laʻana, hiki iā ʻoe ke hoʻāʻo e ʻai i kekahi mau meaʻai waiū (disaccharides) i hoʻokahi pule. I ka pule aʻe, e hoʻāʻo e ʻai i kahi mea e like me nā ʻāpala (monosaccharides). Ma ka hoʻāʻo ʻana iā lākou pākahi, hiki iā ʻoe ke ʻike pono i ka hui FODMAP e hoʻopilikia nei iā ʻoe a me ka nui o kāu ʻai ʻana. Hiki i kēia pae ke mau ma kahi o 8 mau pule.
3. Pae 3: Pae Hoʻopilikino a me ka Mālama
Me ka ʻike āu i loaʻa mai ka Māhele 2, ua ʻike maikaʻi ʻoe i nā mea āu e maʻi ai a me nā mea hiki iā ʻoe ke ʻai. I kēia māhele, e kaupalena wale ʻoe i nā FODMAP āu e maʻi ai , a e hoʻohui i nā mea ʻē aʻe a pau i kāu papaʻai, e mālama ana i kahi papaʻai kaulike a momona hoʻi. ʻO kāu hoʻolālā lōʻihi kēia.
He aha nā mea hiki ke ʻai ʻia a me nā mea ʻaʻole hiki ke ʻai ʻia ma ka Low FODMAP Diet?
He papa inoa lōʻihi kēia. Akā i mea e maʻalahi ai iā ʻoe ke hoʻomaopopo, e nānā kākou i kahi papa o nā laʻana o kekahi o nā hui meaʻai nui. E hoʻomanaʻo, ʻaʻole kēia he papa inoa piha, he mau laʻana maʻamau wale nō.
| Māhele meaʻai | Kūpono no ka ʻai ʻana (Low FODMAP) | Nā meaʻai e kaupalena/hōʻalo ai (High FODMAP) |
|---|---|---|
| Nā mea kanu | Kāloti, kukama, ʻuala, sipinaki, ʻōpuʻu pī (i kaupalena ʻia), ʻuala, ʻuala, letisi | ʻAkaʻakai, kālika, kāpeti pua, pīkī, kulina, halo |
| Hua | Maiʻa (ʻaʻole i pala), ʻalani, hua waina, ʻōpena, paina, kiwi | Nā hua maloʻo e like me nā ʻāpala, nā mango, nā wai meli, nā pea, nā cherries, a me nā hua waina maloʻo |
| Nā hua palaoa / Palaoa | Laiki, ʻoka, berena gluten-free a me ka pasta, quinoa | ʻO ka palaoa, ka bale, ka rai (berena, pasta, biscuits, a pēlā aku) |
| Nā meaʻai waiū | Waiū lactose-ʻole, waiū ʻalemona, nā tīhi paʻakikī (e.g. cheddar) | Waiū bipi maʻamau, yogurt, ʻaikalima, nā tīhi palupalu |
| Pūmua | Moa, iʻa, hua manu, tofu | Nā pī, nā pī, nā lentil (i nā nui he nui), nā ʻiʻo i hana ʻia e like me nā sausage |
He aha kāu e hana ai ma mua o ka hoʻomaka ʻana i kēia papaʻai?
ʻAʻole kēia he mea hiki iā ʻoe ke hoʻomaka ma ka nānā ʻana ma ka pūnaewele, no ka mea, inā hana hewa ʻoe, hiki iā ʻoe ke nele i ka meaʻai āu e pono ai.
1. E ʻike i ke kauka: ʻO ka mea mua, e ʻike i kāu kauka a kamaʻilio e pili ana i kāu mau hōʻailona. Aia paha kekahi kumu ʻē aʻe no kou pilikia. ʻO kāu kauka ka mea nāna e hāʻawi iā ʻoe i ka ʻōlelo aʻoaʻo maikaʻi loa inā kūpono kēia ʻai iā ʻoe a i ʻole.
2. E kiʻi i ke kōkua mai kahi meaʻai meaʻai: Inā hiki, e kiʻi i ke kōkua mai kahi meaʻai meaʻai i ʻike i kēia ʻano meaʻai. E hāʻawi kēia iā ʻoe i ke alakaʻi i ka mea e ʻai ai, nā mea e pale aku ai, a pehea e hana ai me ka ʻole o ka mōhai ʻana i ka meaʻai.
3. Hoʻolālā: E hoʻolālā maikaʻi ma mua o kou hoʻomaka ʻana i kēia. E lawe mai i nā meaʻai Low FODMAP e pono ai i ka home a mālama iā lākou. E hoʻolei aku i nā mea High FODMAP i loko o ka lumi kuke. E hoʻokaʻawale i ka manawa e hana pololei ai i kēia. No ka mea, inā ʻoe e "hoʻopunipuni" i kēia papaʻai, e hāʻule ka hoʻokolohua holoʻokoʻa.
E hoʻomanaʻo, ʻaʻole kēia he papaʻai e hōʻemi ai i ke kaumaha. He mea hana hōʻoia kēia e ʻike ai i nā meaʻai maikaʻi ʻole no kou kino.
He aha inā ʻaʻole holo pono kēia?
ʻAʻole paha e holo pono kēia nou. ʻOiai no kahi 25% o ka poʻe me IBS, ʻaʻole kēia e hāʻawi i ka nui o ka hōʻoluʻolu. He mea maʻamau kēlā.
Mai hopohopo inā hana ʻia kēia. ʻO ia hoʻi, ʻaʻole i hoʻokumu ʻia kāu mau hōʻailona e nā FODMAP, akā e kekahi mea ʻē aʻe. I kēlā manawa, e ʻike hou i kāu kauka e kūkākūkā i ka mea e hana ai ma hope. Aia kekahi mau hoʻokolohua ʻē aʻe, nā lāʻau lapaʻau, a me nā meaʻai ʻē aʻe hiki iā ʻoe ke hoʻāʻo. He ʻanuʻu hoʻokahi kēia ma kāu huakaʻi i ka hoʻōla ʻana.
Leka Lawe-Home
- ʻO ka Low FODMAP Diet kahi papaʻai manawa pōkole i hoʻohana ʻia e ʻike i nā meaʻai e hoʻoulu ai i nā hōʻailona o nā kūlana e like me ke kinoea, ka pehu ʻana, a me ka IBS.
- ʻEkolu mau pae o kēia: ka hoʻopau ʻana, ka hoʻolauna hou ʻana, a me ka privatization a me ka mālama ʻana.
- ʻAʻole nā meaʻai "maikaʻi ʻole" nā meaʻai i loaʻa nā FODMAP (e like me nā ʻakaʻakai, ke kālika, ka palaoa, ka waiū, nā ʻāpala). He pilikia wale nō ia no ka poʻe me nā ʻōpū palupalu.
- He mea nui loa ka ʻimi ʻana i ka ʻōlelo aʻoaʻo lapaʻau ma mua o ka hoʻomaka ʻana i kēia ʻai. Inā hiki, e ʻimi i ke kōkua o kahi meaʻai meaʻai.
- ʻO ka pahuhopu nui o kēia ʻai ʻana, ʻo ia ka kaupalena ʻana i nā meaʻai maikaʻi ʻole iā ʻoe a hoʻihoʻi i kahi ʻai like ʻole a me nā meaʻai momona e like me ka hiki.
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