Loaʻa pinepine iā ʻoe nā pilikia ʻōpū? Ke hakakā nei ʻoe me nā pilikia e like me ka manaʻo piha, ke kinoea, ka pehu ʻana, a i ʻole ka paʻa ʻana o ka ʻōpū? I kekahi manawa manaʻo mākou he mau mea maʻamau kēia. Akā ʻo ke kumu o kēia mau ʻeha ʻeha kekahi o nā meaʻai a mākou e ʻai ai. I kēia lā, e kamaʻilio mākou e pili ana i kahi papaʻai kūikawā e kōkua iā ʻoe e ʻike a kāohi i kēlā mau meaʻai a hāʻawi i kāu ʻōnaehana hoʻoheheʻe i ka hoʻomaha.
I ka ʻōlelo maʻalahi, he aha nā FODMAP?
ʻO ka huaʻōlelo FODMAP paha ke kani iki he paʻakikī ke lohe ʻoe. Akā, he mea maʻalahi loa ia. ʻO FODMAP kahi acronym e kū nei no Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols .
Mai noʻonoʻo e pili ana i kēia mau huaʻōlelo ʻē. I ka ʻōlelo maʻalahi, he mau ʻano kalapona fermentable kēia e paʻakikī i ko kākou ʻōpū ke ʻeli maʻalahi.
E wehewehe iki kākou i kēia:
- Hiki ke hoʻoulu ʻia: ʻO ke ʻano kēia, lawe nā bacteria i loko o ko kākou ʻōpū nui i kēia mau meaʻai a "ʻai" iā lākou, e hana ana i ke kinoea i ke kaʻina hana. Ua kapa ʻia kēia he fermentation.
- ʻOligosaccharides: Loaʻa pinepine kēia mau mea i nā meaʻai e like me ka palaoa, ʻonika, kālika, pī, a me nā lentil. Hiki i kekahi poʻe ke ʻeha i ka ʻōpū ma hope o ka ʻai ʻana i ka berena a i ʻole nā lentil ma muli o kēia mau mea. Manaʻo kekahi poʻe he gluten intolerance ko lākou, akā ʻo ke kumu maoli paha ʻo ia nā FODMAP i loaʻa i ka palaoa.
- Nā Disaccharides: ʻO ka mea nui ma kēia hui ʻo lactose. ʻO kēia ke ʻano kō i loaʻa i ka waiū a me nā huahana waiū. Nui ka poʻe e ʻike i nā pilikia ʻōpū ke inu lākou i ka waiū no ka mea he paʻakikī kēia lactose e hoʻoheheʻe.
- ʻO Monosaccharides: Pili kēia i ka fructose. ʻO ia hoʻi, ke kō i loaʻa i nā huaʻai. Akā, ʻaʻole nā huaʻai āpau, a aia kekahi mau hua i nā pae kiʻekiʻe o ka fructose, hiki ke hoʻoulu i nā pilikia.
- Polyols: Ua kapa ʻia kēia mau mea he mau waiʻona kō. Hoʻohana pinepine ʻia lākou ma ke ʻano he mau mea ʻono hana. Loaʻa maoli nō hoʻi lākou i kekahi mau hua.
No ke aha i paʻakikī ai ka hoʻoheheʻe ʻana i kēia mau FODMAP?
Penei ka hana. ʻO ka meaʻai a mākou e ʻai ai, ua hoʻoheheʻe ʻia a omo ʻia e ke kino i loko o ko mākou ʻōpū liʻiliʻi. Eia nō naʻe, ʻaʻole hiki ke wāwahi ʻia a omo ʻia kēia mau ʻano kalapona i kapa ʻia ʻo FODMAP me ka maʻalahi.
No laila, ke hiki ʻole ke komo ʻia, huki ka ʻōpū liʻiliʻi i ka wai hou aʻe e kaomi maʻalahi iā lākou i lalo. A laila neʻe kēia mau FODMAP i ka ʻōpū nui.
E noʻonoʻo, ua like kēia me kahi pāʻina no kā mākou kolone bacteria aloha i loko o ka ʻōpū nui. ʻAi lākou i kēia mau FODMAP indigestible a hoʻomaka i ke kaʻina hana fermentation. MaaneiʻO ka hopena, ua hana ʻia ke kinoea .
ʻO ia ka wā e hui pū ai ka wai keu mai ka ʻōpū liʻiliʻi a me kēia kinoea, e kū mai nā hōʻailona e like me ka pehu ʻana, ka ʻeha o ka ʻōpū, ka pehu ʻana, ka maʻi pākī, a i kekahi manawa ka paʻa ʻana o ka ʻōpū.
No laila, he mea ʻino anei nā FODMAP no nā mea āpau?
ʻAʻole loa. ʻO kaʻoiaʻiʻo, loaʻa nā FODMAP i nā meaʻai olakino he nui. No ka laʻana, loaʻa lākou i nā mea kanu, nā huaʻai, a me nā palaoa. He meaʻai maikaʻi lākou no nā bacteria maikaʻi i loko o ko kākou ʻōpū. ʻO ia hoʻi, he mea pono lākou no kahi ʻōnaehana hoʻoheheʻe olakino.
Eia nō naʻe, he ʻōnaehana hoʻoheheʻe koʻikoʻi loa ko kekahi poʻe. ʻOi aku ka poʻe me nā maʻi e like me ka Irritable Bowel Syndrome (IBS) a i ʻole Small Intestinal Bacterial Overgrowth (SIBO) , ka poʻe hiki ʻole ke ʻae i ka nui o ke kinoea a me ka wai i hana ʻia e kēia mau FODMAP. ʻOi aku ka maʻamau o kēia mau hōʻailona i kēia poʻe. ʻOi aku ka nui o ka ʻai ʻana o ka Low FODMAP no ia poʻe.
Pehea e hana ai i ka papaʻai Low-FODMAP?
ʻAʻole kēia he mea āu e hana ai i ka manawa hoʻokahi. Ua like ia me ka hana mākaʻi. He noiʻi ia e ʻike pono ai i nā meaʻai e hoʻopilikia nei iā ʻoe. ʻEkolu mau pae nui o kēia.
1. Ka Pae Hoʻopau
ʻO kēia ka pae mua a paʻakikī loa. I loko o kēia manawa, pono ʻoe e hoʻopau loa i nā meaʻai FODMAP kiʻekiʻe. ʻO ka maʻamau, he 2 a 6 mau pule kēia. I loko o kēia manawa, e hoʻomaha maikaʻi kou mau ʻōpū a e emi iho ka ʻeha.
2. Ka Pae Hoʻolauna Hou
Ke hoʻomaikaʻi nui ʻia kāu mau hōʻailona, e hoʻomaka mākou e hoʻolauna hou i nā meaʻai pākahi, pākahi. Akā hana ʻia kēia ma ke ʻano hoʻolālā maikaʻi loa. No ka laʻana, i hoʻokahi pule e hoʻāʻo ʻoe i ka lactose (waiū). I ka pule aʻe e hoʻāʻo ʻoe i ka fructose (he hua). Ma kēia ala hiki iā mākou ke ʻike pono i ka hui FODMAP e hoʻoluhi nei iā ʻoe a me ka nui o ia mea āu e pono ai e ʻai e hoʻoluhi ai iā ʻoe.
3. Ka Pae Mālama/Hoʻopilikino
I kēia manawa ua ʻike ʻoe i nā mea āu e maʻalahi ai a me nā mea āu e ʻae ai, ʻo ka hana aʻe, ʻo ia ka hana ʻana i kahi hoʻolālā ʻai olakino a lōʻihi e kūpono iā ʻoe, e kaupalena ana i nā meaʻai āu e maʻalahi ai a hoʻokomo i nā mea ʻē aʻe. ʻAʻole ka pahuhopu e kaupalena i nā meaʻai, akā e kōkua iā ʻoe e ʻai i nā ʻano meaʻai like ʻole e like me ka hiki.
He aha nā meaʻai FODMAP?
Eia kekahi mau laʻana. Hiki iā ʻoe ke kiʻi i kahi papa inoa piha mai kāu kauka a meaʻai meaʻai paha.
| Nā Meaʻai FODMAP Kiʻekiʻe e Pale aku ai | Nā Meaʻai Haʻahaʻa-FODMAP Hiki iā ʻoe ke ʻai |
|---|---|
| Nā mea kanu: ʻAkaʻakai, kālika, beetroot, kāpeti, cauliflower | Nā mea kanu: Kāloti, kukama, paukena, sipinaki, ʻōpuʻu pī (i nā nui palena) |
| Huaʻai: ʻĀpala, mango, ka wai meli, cherry, peach | Hua: Maiʻa (ʻaʻole i pala), hua waina, ʻōpena, ʻalani, paina |
| Nā meaʻai waiū: waiū bipi, yogurt, ice cream, tīhi palupalu | Nā meaʻai waiū: Waiū lactose-free, nā tīhi paʻakikī, ka waiū ʻalemona |
| Pūmua: nā lentil, nā chickpeas, nā pīni, nā ʻiʻo i hana ʻia e like me nā sausage | Pūmua: ʻIʻo, iʻa, moa, hua manu, tofu |
| Nā palaoa: Nā meaʻai i hana ʻia mai ka palaoa, ka bale, ka rai (berena, pasta) | Nā ʻuala: Laiki, ʻOats, Quinoa, Berena Gluten-free |
Nā mea e pono ai ʻoe e ʻike ma mua o ka hoʻomaka ʻana i kēia papaʻai
ʻAʻole kēia he mea maikaʻi e hoʻomaka hoʻokahi. Nui nā kumu no kēlā.
1. E ʻimi i ke aʻo lapaʻau: He mea nui e hoʻoholo mua inā paha kāu mau hōʻailona ma muli o kahi maʻi e like me IBS a i ʻole kekahi maʻi koʻikoʻi ʻē aʻe. No laila, e ʻike pono i kāu kauka. Hiki iā ia ke kuhikuhi iā ʻoe i kahi meaʻai loea.
2. Hoʻolālā: He hana paʻakikī kēia. No laila e koho i kahi manawa āu e loaʻa ai ka manawa kaʻawale a ʻaʻole hoʻi ʻoe i hopohopo. ʻAʻole hiki iā ʻoe ke hoʻōki i ka hapalua o kēia papaʻai. Inā ʻoe e hana pēlā, e hāʻule ka hoʻokolohua holoʻokoʻa.
3. E mākaukau:Ma mua o kou hoʻomaka ʻana, e hoʻopau i nā meaʻai FODMAP kiʻekiʻe mai kou home, e hana i kahi papa inoa o nā meaʻai hiki iā ʻoe ke ʻai, a lawe mai i nā mea pono. E maʻalahi kēia i ka kuke ʻana me ka wikiwiki.
ʻO ka mea nui, ʻaʻole kēia he papaʻai no ke ola holoʻokoʻa. ʻO ka pahuhopu nui loa, ʻo ia ke kōkua iā ʻoe e hoʻopau i nā meaʻai maikaʻi ʻole a hoʻokomo hou i nā meaʻai like ʻole i kāu papaʻai.
ʻAʻole e holo pono kēia hoʻāʻo no nā kānaka a pau. He hiki paha ʻaʻole i hoʻokumu ʻia kāu mau hōʻailona e nā FODMAP. Akā, ʻaʻole ia he pilikia. Inā pēlā, hiki iā ʻoe ke kamaʻilio me kāu kauka a hoʻoholo i ka mea e hana ai ma hope.
Leka Lawe-Home
- ʻO ka Low FODMAP Diet kahi ʻano hana hoʻopau ʻai manawa pōkole i hoʻohana ʻia no ka ʻike ʻana i nā meaʻai e hoʻoulu ai i nā hōʻailona e like me ka ʻōpū pinepine ʻana, ke kinoea, a me ka pehu.
- ʻAʻole maikaʻi ʻole nā FODMAP no nā kānaka a pau. Loaʻa lākou i nā meaʻai olakino he nui. Paipai ʻia kēia ʻai no ka poʻe me nā ʻōnaehana hoʻoheheʻe koʻikoʻi, e like me IBS.
- ʻEkolu mau pae o kēia: ka wehe ʻana, ka hoʻolauna hou ʻana, a me ka hoʻololi ʻana.
- Mai hahai i kēia papaʻai ma kāu iho me ka ʻole o ke aʻo ʻana a ke kauka a i ʻole ka meaʻai loea. He mea nui loa ka loaʻa mua ʻana o kahi hōʻoia pololei.
- ʻO ka pahuhopu nui o kēia ʻai ʻaʻole ia e pāpā i ka meaʻai, akā e ʻike i kāu mau mea hoʻonāukiuki a ʻae iā ʻoe e hauʻoli i nā meaʻai like ʻole e like me ka hiki.
👩🏽⚕️ Nā nīnau hou aku (FAQs)
💬 🥩 He aha nā meaʻai i kiʻekiʻe i ka hao? (He aha nā meaʻai i kiʻekiʻe i ka hao?)
Ma keʻano laulā, ʻo ka ʻiʻo ʻulaʻula, ke akepaʻa, a me nā lau ʻōmaʻomaʻo e like me ka spinach, a me nā palaoa e like me nā lentil a me nā chickpeas, ua waiwai nui i ka hao. Akā inā loaʻa pinepine iā ʻoe ka pilikia me ka pehu ʻana, hiki i kekahi o kēia mau meaʻai ke hoʻoulu i ka pehu ʻana. ʻO ia ke kumu e pono ai mākou e ʻike e pili ana i ka papaʻai Low FODMAP.
💬 🫘 No ke aha e pehu ai koʻu ʻōpū ke ʻai au i nā meaʻai i loaʻa ka hao?
I ka manawa pinepine, ʻo nā mea e like me nā chickpeas, nā pīni ʻōmaʻomaʻo, a me nā lentil he nui ka hao, ka fiber, a me nā FODMAP. ʻO kēia nā mea e hoʻoulu ai i ke kinoea ke hoʻoulu lākou i loko o nā ʻōpū. No laila, ma kēia ʻatikala, hiki iā mākou ke aʻo pehea e hōʻemi ai i ka ʻeha o ka ʻōpū i ka wā e lawe ana i ka hao.
💬 🥬 He aha nā meaʻai hiki iā ʻoe ke ʻai e loaʻa ai ka hao me ka ʻole o ke kinoea?
ʻAe loa! Hiki iā ʻoe ke koho i nā kumu hao haʻahaʻa FODMAP. No ka laʻana, ʻo nā mea e like me ka spinach, ka ʻiʻo, ka iʻa, a me nā hua manu he waiwai i ka hao a hōʻemi pū i ka pehu ʻana. Inā loaʻa iā ʻoe nā pilikia me ke kinoea a me ka pehu ʻana, e heluhelu e pili ana i ka ʻai Low FODMAP ma kēia ʻatikala.
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