Kua hoha koe ki ngā raruraru pēnei i te hau me te pupuhi? Me ako tātou mō te Kai FODMAP Iti!

He maha ngā wā ka puta he hau i roto i tō puku? Kāore rānei koe i te pai ki te kī tonu, ki te pupuhi hoki tō puku? He mamae puku anō hoki tō puku i ētahi wā, me ngā raruraru pēnei i te pupuhi, te mate puku rānei? He maha ngā tāngata e noho ana me ēnei āhuatanga me te whakaaro, "Āe, he mea noa tēnei." Engari, me pēhea te ngāwari ake o tō oranga mēnā ka kitea e koe te take o ēnei mamae, ā, ka rongoatia tika? I tēnei rā, e kōrero ana tātou mō tētahi kai motuhake hei āwhina i tēnā.

Hei whakarāpopototanga, he aha ngā FODMAP?

Ahakoa te ahua uaua o te kupu FODMAP ina rongohia. He tino māmā noa iho. Ko te FODMAP he kupu whakarāpopoto e pā ana ki tētahi rōpū warowaihā e uaua ana ki te nakunaku e ō tātou tinana, inā koa ō tātou whekau, ā, he ngāwari hoki te whakapūkara.

Me wehewehea tēnei kia māmā ake:

• F - Ka taea te whakapūkara: Ko te tikanga ka waiho hei kai mā ngā huakita i roto i ō tātou whekau, ā, nō reira ka pāngia e te tukanga whakaputa hau (whakapūkara).
• O - Oligosaccharides: He momo muka ēnei. Ko ētahi tauira ko te riki, te kāriki, te pīni, te rēneti, me te maha o ngā hua witi.
• D - Ngā Disaccharides: Kei roto i tēnei rōpū te huka e kitea ana i roto i te miraka me ngā hua miraka, arā, te lactose.
• M - Monosaccharides: E pā ana tēnei ki te huka e kitea ana i roto i ngā hua, arā, ko te fructose. Engari kāore i roto i ngā hua katoa tēnei huka, ā, he nui ake te huka kei roto i ētahi hua.
• P - Polyols: E mōhiotia ana ēnei ko ngā 'waipiro huka'. Ka kitea ēnei hei mea reka horihori, ā, kei roto noa i ētahi hua.

Nō reira, ko te Kai Iti FODMAP he tikanga kai e whakakore ana i ngā momo warowaihā uaua ki te nakunaku (FODMAP) kua whakahuatia ake nei mō te wā poto. Mā tēnei ka whai wā okioki tō pūnaha nakunaku, ka whakaiti hoki i ngā tohumate kore whakamarie.

He aha i uaua ai ēnei FODMAP ki ētahi tāngata te nakunaku?

He kōrero tino whakamere tēnei. Whakaarohia pēnei, ko ngā FODMAP he mekameka o ngā ngota huka e honoa ana tetahi ki tetahi. Kia mimiti ai e ō tātou tinana, me wawahi ēnei mekameka kia takitahi. Engari ko te mea motuhake mō ngā FODMAP, kāore e tere te pakaru.

Nā, he aha te mea kei te tupu?

1. Ka kukume mai i te wai: I a ēnei FODMAP kore e taea te nakunaku e haere ana i roto i tō tātou whekau iti, ka kukume mai i te nui o te wai e karapoti ana i a rātou, he rite tonu ki te hautai e mimiti ana i te wai.

2. Te haere ki te whekau nui: Kātahi ka haere ngā FODMAP ki te whekau nui me tēnei wai.

3. Ka noho hei kai mā ngā huakita:He rite tēnei ki tētahi hakari nui mō ngā huakita hoa i roto i tō tātou koroni. Ka tangohia e rātou ēnei FODMAP ka whakapūpūtia.

4. Ka puta te hau: Ka puta te hau hei hua taha o tēnei tukanga whakapūkara.

Ko taua hau te mea e whakakī ana i tō puku, e pupuhi ai, ā, i ētahi wā ka mamae ai te puku. Ko taua wai tāpiri ka mimitihia e koe i te tīmatanga ka pāngia ai ētahi e te mate korere, me te mate kōroke mō ētahi atu.

Ko wai ka whai hua mai i te Kai FODMAP Iti?

He tino pai tēnei kai mā te hunga whai mate pāwera.

• Te Mate Puku Whakararuraru (IBS): Koinei te tino take. Kua kitea e ngā rangahau he maha ngā tāngata whai IBS ka taea te whakaiti i ō rātou tohu mā te whakamahi i tēnei kai.
• Te Tupu Nui o te Huakita o te Puku Iti (SIBO): He āhuatanga tēnei e tupu nui ai te huakita i roto i te puku iti. Tērā pea ka kitea he whakamarie mā te whakaiti i ngā FODMAP e te hunga whai mate nei.
• Ngā raruraru nakunaku kāore anō kia tautuhia: Mena kāore anō kia tautuhia tō mate IBS, engari kua roa koe e pāngia ana e ngā raruraru pēnei i te hau me te pupuhi, ka taea e koe te whakamahi i tēnei kai hei "kai whakakore" hei kimi i ngā kai e whakararuraru ana i a koe.

Me pēhea te whakahaere i tēnei kai? E toru ngā wāhanga matua o tēnei kai!

Ehara tēnei i te mea e mahia katoatia ana i te wā kotahi. He mea e tika ana kia mahia i runga i te mahere, pērā i te whakahaere i tētahi whakamātautau pūtaiao.

1. Wāhanga 1: Wāhanga Whakakore

Koinei te wāhanga tuatahi, ā, ko te wāhanga tino uaua. I tēnei wāhanga, ka whakakorea rawatia e koe ngā kai FODMAP katoa mō te wā e 2 ki te 6 wiki . I tēnei wā, ka kite koe mēnā ka pai ake, ka ngaro rānei ō tohumate. He rite tēnei ki te horoi i te pūnaha.

2. Wāhanga 2: Wāhanga Whakahoki

Mena kua memeha haere ō tohumate i te wāhanga tuatahi, koinei te wā tika kia mahi pērā i te kaitirotiro. I tēnei wāhanga, me whakahoki mārire e koe ngā rōpū FODMAP kua whakakorea i mua ki roto i tō kai, takitahi .

Hei tauira, ka taea e koe te kai i ētahi kai miraka (disaccharides) i te wiki kotahi. I te wiki e whai ake nei, ngana ki te kai i tētahi mea pēnei i te aporo (monosaccharides). Mā te whakamātautau takitahi, ka taea e koe te mōhio ko tēhea rōpū FODMAP e whakararuraru ana i a koe me te nui o taua mea e kainga ana e koe. Ka roa pea tēnei wāhanga mō te 8 wiki pea.

3. Wāhanga 3: Wāhanga Whakawhaiaro me te Tiaki

Nā ngā mōhiotanga i riro mai i te Wāhanga 2, kua mārama ake koe inaianei ki ngā mea e pāwera ana koe, me ngā mea ka taea e koe te kai. I tēnei wāhanga, ka whakawhāitihia e koe ngā FODMAP anake e pāwera ana koe , ā, ka tāpirihia ngā mea katoa ki tō kai, me te pupuri i tētahi kai taurite, kai totika. Koinei tō mahere mō te wā roa.

He aha ngā mea ka taea, ā, he aha ngā mea kāore e taea te kai i runga i te Kai iti-FODMAP?

He rārangi roa tēnei. Engari kia māmā ake ai tō mārama, me titiro tātou ki tētahi ripanga tauira o ētahi o ngā rōpū kai matua. Kia maumahara, ehara tēnei i te rārangi katoa, engari he tauira noa iho.

He aha ngā mea me tino mahi e koe i mua i te tīmatanga o tēnei kai?

Ehara tēnei i te mea ka taea e koe te tīmata noa mā te rapu i te ipurangi, nā te mea ki te hē tāu mahi, ka ngaro pea i a koe ngā matūkai e hiahiatia ana e koe.

1. Tirohia he tākuta: Tuatahi, tirohia tō tākuta , ka kōrero mō ō tohumate. Tērā pea tētahi atu take mō tō raruraru. Ko tō tākuta te tangata e hoatu ana i ngā tohutohu pai rawa atu mō te tika o tēnei kai māu, kāore rānei.

2. Rapua he āwhina mai i tētahi tohunga kai: Ki te taea, rapua he āwhina mai i tētahi tohunga kai e mōhio ana ki tēnei momo kai. Mā tēnei ka ārahi koe ki ngā mea hei kai māu, ngā mea hei karo, me pēhea te mahi me te kore e whakaiti i te kai totika.

3. Whakamahere: Whakamaherehia i mua i te tīmatanga o tēnei. Kawea mai ngā kai iti-FODMAP e tika ana ki te kāinga, ā, puritia. Whakarērea ngā mea nui-FODMAP i roto i te kīhini. Whakaritea he wā ki te mahi i tēnei. Nā te mea ki te "tinihanga" koe i tēnei kai, ka kore e angitu te whakamātautau katoa.

A, ki te kore tēnei e mahi?

Kāore pea tēnei e mahi māu. Ahakoa mō te 25% o te hunga e pāngia ana e te IBS, kāore tēnei e tino whakaora i a rātou. He mea noa tēnā.

Kaua e manukanuka mēnā ka puta tēnei. Ko te tikanga ehara i te mea nā ngā FODMAP ō tohumate i puta, engari nā tētahi atu mea. I taua wā, me toro atu anō ki tō tākuta ki te matapaki i ngā mahi e whai ake nei. He whakamātautau, he maimoatanga, me ētahi atu kai ka taea e koe te whakamātau. He taahiraa kotahi noa iho tēnei i tō haerenga ki te whakaora.