I pum chhungah gas i nei fo em? A nih loh leh i pum a khat a, a puak chuan i rilru a hahdam lo em ni? A chang chuan pum na bakah hian pum na i nei thin em, chu chu bloating emaw constipation ang chi harsatna te nen i nei thin em? Mi tam tak chuan heng thilte hi, "Aw, hei hi thil pangngai a ni," tiin an khawsa thin. Mahse, heng harsatnate chhan hi hmuchhuakin, uluk taka enkawl ta la, i nun chu engtiang chiahin nge a awlsam ang? Vawiin hian chutiang atana pui thei tur special diet kan sawi dawn a ni.
A awlsam zawngin, FODMAPs hi eng nge ni?
FODMAP tih thumal hi i hriat chuan a buaithlak deuhin a ri thei. Mahse a takah chuan a awlsam khawp mai. FODMAP hi acronym a ni a, kan taksa, a bik takin kan intestines tan ei harsa leh awlsam taka ferment theih carbohydrates pawl pakhat a kawk a ni.
Hei hi tlem a awlsam zawkin han then ila:
- F - Fermentable: Hei hian kan rilru chhunga bacteria awmte ei tur a lo ni ta a, chuvangin gas siam chhuahna (fermentation) a paltlang tihna a ni.
- O - Oligosaccharides: Hengte hi fiber chi khat a ni. Entirnan, onion, garlic, bean, lentils, leh wheat product tam tak te hi a ni.
- D - Disaccharides: He pawlah hian bawnghnute leh bawnghnute atanga siam sugar, lactose te hi an tel ber a ni.
- M - Monosaccharides: Hei hian thei chi hrang hranga awm sugar a kawk a, chu chu fructose a ni. Mahse thei zawng zawngin an nei vek lo va, thei thenkhatah chuan a tam zawk.
- P - Polyols: Hengte hi ‘sugar alcohols’ tia hriat a ni bawk. Artificial sweeteners angin an awm a, thei thenkhatah pawh natural takin an awm bawk.
Chuvangin, Low FODMAP Diet hi dietary regimen a ni a, a chunga kan sawi tak carbohydrates chi hrang hrang, ei harsa (FODMAPs) te hi hun eng emaw chen atan a bo vek a ni. Hei hian i digestive system chu chawlh a pe a, symptoms nuam lo tak tak a ti tlem bawk.
Engvangin nge heng FODMAP te hi mi thenkhat tan chuan ei harsa an tih?
Hei hi thawnthu ngaihnawm tak a ni. Hetiang hian han ngaihtuah teh, FODMAPs hi sugar molecule chain, inzawmkhawm a ni. Kan taksain a hip luh theih nan heng chain te hi molecule pakhat zel ah then hran a ngai a ni. Mahse FODMAPs chungchanga thil danglam tak chu chutiang chuan a chhe awlsam lo.
Chuti a nih chuan eng nge thleng?
1. Tui an hip: Heng indigestible FODMAPs te hian kan small intestine an paltlang rual hian an chhehvela tui tam tak an hip lut a, sponge hian tui a hip ang maiin.
2. Intestine lian lam pan: Chumi hnuah chuan FODMAP te hian he tui nen hian kan intestine lian takah an kal a.
3. Bacteria ei tur a lo ni ta:Hei hi kan colon chhunga bacteria friendly tak takte tan chuan ruai lian tak ang mai a ni. Heng FODMAP te hi an la lut a, an ferment thin.
4. Gas siam chhuah: He fermentation process atanga byproduct angin gas siam chhuah a ni.
Chu gas chuan i pum a luah khat a, i pum a ti na a, a chang chuan i pum a ti na bawk. Chu tui tam tak i lakluh chuan mi thenkhat tan chuan riltam a thlen thei a, thenkhat tan chuan constipation a thlen thei bawk.
A pawimawh ber chu, FODMAPs hi ei tur tha lo a ni lo. Gut hrisel nei tan chuan harsatna an ni lo. Dik tak chuan an chhunga fiber awm hi kan gut chhunga bacteria tha tak takte hian an mamawh a ni. Buaina chu sensitive guts nei tan chauh a ni.
Low FODMAP Diet hian tute nge hlawkna hmu?
He diet hi damdawi lam harsatna nei tan chuan a tha hle.
- Irritable Bowel Syndrome (IBS): Hei hi a chhan ber a ni. Research atanga a lan dan chuan IBS vei tam tak chuan he ei leh in hmang hian an symptoms nasa takin an tihziaawm thei a ni.
- Small Intestinal Bacterial Overgrowth (SIBO): Hei hi small intestine-a bacteria tam lutuk awmna dinhmun a ni. Hetiang natna vei te pawhin FODMAPs tihtlem hian hahdamna an hmu thei bawk.
- Undiagnosed digestive problems: IBS vei ni lo, mahse hun rei tak chhung gas leh bloating ang chi harsatna i tawh a nih chuan, he diet hi "elimination diet" atan hmangin eng ei tur nge i tibuai tih hriat theih a ni.
Engtin chiah nge he diet hi i tih thin? Phase lian 3 a awm a!
Hei hi vawi khata tih vek a ni lo. Ruahmanna anga tih ngai thil a ni a, scientific experiment neih ang chi a ni.
1. Phase 1: Tihboralna Phase
Hei hi phase hmasa ber leh eng emaw chen chu a harsa ber a ni. He phase-ah hian FODMAP tamna ei tur zawng zawng chu kar 2 atanga kar 6 chhung atan i paih vek ang . Hemi chhung hian i symptoms te a tha em tih i hmu ang. Hei hi system cleanse ang mai a ni.
2. Phase 2: Reintroduction Phase
Phase hmasa berah khan i symptoms a reh a nih chuan tunah hian detective ang maia che hun a ni. He phase-ah hian a hmaa tihbo tawh FODMAP group-te chu zawi zawiin i ei leh in-ah i luhtir leh tur a ni a, pakhat hnu pakhatin .
Entirnan, kar khat chhungin bawnghnute (disaccharides) thenkhat ei i tum thei ang. Karleh lamah chuan apple (monosaccharides) ang chi ei tum ang che. Pakhat hnu pakhat test hian eng FODMAP group nge tibuai che tih chiang takin i hre thei ang a, engzat nge i ei tih pawh i hre thei ang. He phase hi kar 8 vel a daih thei.
3. Phase 3: Mimal siamna & Enkawlna Phase
Phase 2 atanga i information i hmuh hmang hian tunah chuan eng nge i allergy leh i ei theih tih i hrethiam tawh zawk a ni. He phase-ah hian i allergic FODMAPs chauh i limit ang , thil dang zawng zawng chu i diet-ah i dah leh ang a, balanced, nutritious diet i vawng reng ang. Hei hi hun rei tak chhunga i ruahmanna a ni.
Low FODMAP Diet-ah hian eng nge ei theih leh ei theih loh?
Hei hi list sei tak a ni. Mahse i hriatthiam awlsam zawk nan ei tur pawl lian thenkhat entirnan table i en ang u. Hei hi list kimchang tak a ni lo va, entirnan hman tlanglawn tak tak thenkhat chauh a ni tih hre reng ang che.
| Chaw ei tur chi hrang hrang | Ei tur atana tha (Low FODMAP) . | Chaw ei tur tihtlem/ pumpelh tur (High FODMAP) . |
|---|---|---|
| Thlaihnah | Carrot, cucumber, eggplant, spinach, bean sprouts (limited), potato, sweet potato, lettuce te pawh a awm bawk | Onion, garlic, cauliflower, beetroot, corn, mushroom te pawh a awm bawk |
| Thei | Banana (a puitling lo), orange, grape, strawberry, pineapple, kiwi | Thei hring, apple, mango, watermelon, pear, cherries, leh raisins te |
| Thlai chi / Flour | Rice, oats, gluten tel lo chhang leh pasta, quinoa | Wheat, barley, rye (chhang, pasta, biscuit, etc.) te pawh a awm bawk. |
| Bawnghnute atanga siam chaw | Lactose tel lo bawnghnute, almond bawnghnute, cheese khauh (e.g. cheddar) . | Bawnghnute pangngai, yogurt, ice cream, cheese nem tak tak te |
| Protein a awm a | Vawk, sangha, artui, tofu | Bean, peas, lentils (a tam thei ang ber), sa processed sausage ang chi te |
He diet hi i tan hmain eng nge i tih ngei ngei tur?
Hei hi online-a i en mai mai theih thil a ni lo, a chhan chu i tih dik loh chuan i mamawh ei leh in tur i hloh thei a ni.
1. Doctor hmu rawh: A hmasain Doctor hmu la, i symptoms te sawi rawh. I harsatna chhan dang a awm thei bawk. He diet hi i tan a tha em tih chungchangah thurawn tha ber petu tur che chu i doctor a ni.
2. Dietitian hnen atangin tanpuina la rawh: A theih chuan he diet chi hrang hranga tawnhriat nei dietitian hnen atangin tanpuina la rawh. Hei hian ei tur dik tak, i pumpelh tur leh ei leh in tur tihlawhtling lovin i tih dan tur kaihhruaina a pe ang che.
3. Ruahmanna: Hei hi i tan hmain ruahmanna fel tak siam rawh. Low FODMAP ei tur mamawh chu in lamah rawn keng la, vawng reng rawh. Kitchen chhunga High FODMAP thil awmte chu paih bo rawh. Hei hi dik taka tih theih nan hun ruat rawh. A chhan chu he diet hi i "cheat" chuan experiment pumpui hi a hlawhchham vek dawn a ni.
Hei hi taksa rihna tihtlem nan diet a ni lo tih hre reng ang che. Hei hi diagnostic tool a ni a, eng ei tur nge i taksa tana tha lo tih hriat nan a ni.
Hei hian hna a thawh loh chuan engtin nge ni ang?
Hei hian i tan hna a thawk lo mai thei. IBS vei zinga 25% vel tan pawh hei hian hahdamna nasa tak a pe lo. Chu chu thil pangngai a ni.
Hetiang hi a lo thleng a nih chuan lungngai suh. I symptoms hi FODMAPs vang ni lovin thil dang vang a ni tihna a ni. Chutih hunah chuan i doctor hmu leh la, i tih leh tur chu sawipui leh rawh. Test dang, enkawlna leh ei leh in dang i enchhin theih a awm bawk. Hei hi i dam lehna kawngah step khat chauh a ni.
Take-Home Thuchah a ni
- Low FODMAP Diet hi hun eng emaw chen atana ei leh in khapna a ni a, gas, bloating, leh IBS ang chi natna lan chhuahna thlentu ei tur hriatchhuahna atana hman thin a ni.
- Hei hi stage pathum a awm a, chungte chu elimination, reintroduction, leh privatization leh maintenance te an ni.
- FODMAPs awmna ei tur (onion, garlic, wheat, milk, apple ang chi) hi ei tur "tha lo" a ni lo. Sensitive guts nei tan chauh harsatna an ni.
- He ei leh in hi i tan hma hian damdawi lam thurawn lak hmasak a pawimawh hle . A theih chuan nutritionist tanpuina zawng rawh.
- He diet hian a tum ber chu i tana tha lo ei tur chauh tihtlem a, a theih ang anga ei leh in chi hrang hrang, eitur tha tak tak siam thar leh hi a ni.
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