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

He maha ngā raruraru o tō puku? Kei te raru koe i ngā raruraru pēnei i te kī, te hau, te pupuhi, te mate puku rānei? I ētahi wā ka whakaaro tātou he mea noa ēnei. Engari ko te take o ēnei mamae ko ētahi o ngā kai e kainga ana e tātou. I tēnei rā, ka kōrero tātou mō tētahi kai motuhake hei āwhina i a koe ki te tautuhi me te whakahaere i aua kai, ā, hei whakaora i tō pūnaha nakunaku.

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 tohu ana i ngā kupu Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols .

Kaua e whakaaro ki ēnei kupu tauhou. He maha ngā momo warowaihā ka taea te whakapūkara, he uaua ki te nakunaku e ō tātou whekau.

Me whakamārama ake tātou i tēnei:

• Ka taea te whakapūkara: Ko te tikanga o tēnei ka tangohia ēnei kai e ngā huakita i roto i tō tātou whekau nui, ka "kai" i aua kai, ka puta he hau i roto i te tukanga. Ka kiia tēnei ko te whakapūkara.
• Ngā Oligosaccharides: He maha ngā wā ka kitea ēnei i roto i ngā kai pēnei i te witi, te riki, te kāriki, te pīni, me te rēneti. Tērā pea ka pāngia ētahi tāngata e te mamae o te puku i muri i te kai taro, rēneti rānei nā ēnei. E whakaaro ana ētahi tāngata he koretake rātou ki te kuruteni, engari ko te tino take pea ko ngā FODMAP kei roto i te witi.
• Ngā Disaccharides: Ko te mea matua o tēnei rōpū ko te lactose. Koinei te momo huka e kitea ana i roto i te miraka me ngā hua miraka. He maha ngā tāngata e pāngia ana e ngā raruraru puku ina inu miraka rātou nā te mea he uaua ki te nakunaku i tēnei lactose.
• Monosaccharides: E pā ana tēnei ki te fructose. Arā, te huka e kitea ana i roto i ngā hua. Engari ehara i te mea ko ngā hua katoa, ā, ko ētahi hua he nui te fructose, ka pā mai pea he raruraru.
• Ngā Polyol: Ka kiia ēnei he waipiro huka. He maha ngā wā ka whakamahia hei reka horihori. Ka kitea hoki ēnei i roto i ētahi hua.

He aha i uaua ai te nakunaku i ēnei FODMAP?

Koinei te āhua o tana mahi. Ko te kai e kainga ana e tātou ka nakunakuhia, ka mimitia hoki e te tinana i roto i tō tātou whekau iti. Heoi, ko ēnei momo warowaihā e kiia nei ko ngā FODMAP kāore e pakaruhia, e mimitia rānei kia ngāwari.

Nō reira, ina kore e taea te mimiti, ka nui ake te wai ka kukumehia e te whekau iti hei pana ngāwari atu ki raro. Kātahi ka neke atu ēnei FODMAP ki te whekau nui.

Ina whakakotahitia te wai nui mai i te whekau iti me tēnei hau, ka puta ngā tohu pēnei i te pupuhi, te mamae o te puku, te pupuhi, te korere, te mate kōroke rānei i ētahi wā.

Na, he kino ngā FODMAP mō te katoa?

Kāore rawa. Inaa, kei roto i te maha o ngā kai hauora ngā FODMAP. Hei tauira, kei roto i ngā huawhenua, ngā hua rākau, me ngā witi. He kai pai ēnei mō ngā huakita pai i roto i tō tātou puku. Ko te tikanga he mea nui ēnei mō te pūnaha nakunaku hauora.

Heoi, he tino tairongo te pūnaha nakunaku o ētahi tāngata. Ina koa ko te hunga he mate pēnei i te Irritable Bowel Syndrome (IBS) te Small Intestinal Bacterial Overgrowth (SIBO) rānei, kāore e taea te aro ki te nui o te hau me te wai e whakaputaina ana e ēnei FODMAP. He nui ake te kitea o ēnei tohu i roto i ēnei tāngata. Ko te Kai Iti FODMAP te mea matua e taunakihia ana mō ēnei tāngata.

Me pēhea te mahi i te Kai FODMAP Iti?

Ehara tēnei i te mea ka mahia katoatia i te wā kotahi. He rite ki te mahi tirotiro. He rangahau hei kimi i ngā kai e whakararuraru ana i a koe. E toru ngā wāhanga matua o tēnei.

1. Wāhanga Whakakore

Koinei te wāhanga tuatahi, ā, ko te wāhanga tino uaua. I tēnei wā, me whakakore rawa e koe ngā kai FODMAP katoa. E rua ki te ono wiki te roa o tēnei. I tēnei wā, ka okioki pai ō whekau, ā, ka iti haere te mamae.

2. Wāhanga Whakahoki Anō

Kia tino pai ake ō tohumate, ka tīmata mātou ki te whakahoki mai i ngā kai takitahi, takitahi. Engari ka mahia tēnei i roto i te huarahi tino whakamaheretia. Hei tauira, i tētahi wiki ka whakamātau koe i te lactose (miraka). I te wiki e whai ake nei ka whakamātau koe i te fructose (he hua). Mā tēnei ka taea e mātou te kimi ko tēhea rōpū FODMAP te mea e whakararuraru ana i a koe, me te nui o taua rōpū me kai e koe kia kore ai koe e whakararuraru.

3. Wāhanga Tiaki/Whakawhaiaro

Nā te mea kua mōhio koe ki ngā mea e pāngia ana koe e te mate, me ngā mea e manawanui ana koe, ko te mahi e whai ake nei ko te waihanga i tētahi mahere kai hauora, roa hoki e tika ana māu, me te whakawhāiti noa i ngā kai e pāngia ana koe e te mate, me te whakauru i ngā mea katoa. Ehara i te mea ko te whakawhāiti i ngā kai te whāinga, engari ko te āwhina i a koe ki te kai i ngā momo kai e taea ana.

He aha ngā kai FODMAP?

Anei ētahi tauira. Ka taea e koe te tiki i tētahi rārangi katoa mai i tō tākuta, i tō tohunga kai rānei.

Ngā mea hei mōhio māu i mua i te tīmatanga o tēnei kai

Ehara tēnei i te mea pai kia tīmata ko koe anake. He maha ngā take mō tēnā.

1. Rapua he tohutohu hauora: He mea nui kia mōhio tuatahi koe mēnā he mate pēnei i te IBS, he mate kino rānei ō tohu. Nō reira, me toro atu koe ki tō tākuta. Ka taea e ia te tuku atu i a koe ki tētahi tohunga kai.

2. Whakamahere: He mahi uaua tēnei. Nō reira, whiriwhiria he wā wātea, ā, kāore koe e ahotea ana. Kāore e taea e koe te mutu i waenganui o tēnei kai. Ki te pena koe, ka rahua te whakamātautau katoa.

3. Kia rite:I mua i tō tīmatanga, tangohia atu ngā kai FODMAP nui i tō kāinga, hangaia he rārangi o ngā kai ka taea e koe te kai, ā, mauria mai ngā kai e tika ana. Mā tēnei ka māmā ake te tunu kai i roto i te wā poto.

Kāore tēnei whakamātautau e mahi mō te katoa. Tērā pea kāore ō tohumate i puta mai i ngā FODMAP. Engari ehara tēnā i te raruraru. Mena koinei te āhua, ka taea e koe te kōrero ki tō tākuta me te whakatau i te mea ka mahia i muri mai.