Kodi nthawi zambiri mumakhala ndi mpweya m'mimba mwanu? Kapena mumamva bwino m'mimba mwanu mukakhala wodzaza ndi kutupa? Kodi nthawi zina mumakhala ndi ululu m'mimba pamodzi ndi mavuto monga kutupa kapena kudzimbidwa? Anthu ambiri amakhala ndi zinthu izi akuganiza kuti, "Izi ndi zachilendo." Koma kodi moyo wanu ungakhale wosavuta bwanji ngati mutapeza chomwe chimayambitsa mavutowa ndikuwathandiza bwino? Lero tikulankhula za zakudya zapadera zomwe zingathandize pa izi.
Mwachidule, kodi ma FODMAP ndi chiyani?
Mawu akuti FODMAP angamveke ngati ovuta kumva. Koma kwenikweni ndi osavuta. FODMAP ndi chidule chomwe chimatanthauza gulu la chakudya chomwe chimavuta m'thupi lathu, makamaka matumbo athu, kugaya ndipo chimaphikidwa mosavuta.
Tiyeni tifotokoze mwachidule izi:
- F - Yofewa: Izi zikutanthauza kuti imakhala chakudya cha mabakiteriya omwe ali m'matumbo mwathu, motero imadutsa munjira yopanga mpweya (kufewa).
- O - Oligosaccharides: Izi ndi mtundu wa ulusi. Zitsanzo zake ndi anyezi, adyo, nyemba, mphodza, ndi zinthu zambiri zopangidwa ndi tirigu.
- D - Ma Disaccharide: Gululi limaphatikizapo makamaka shuga wopezeka mu mkaka ndi zinthu zopangidwa ndi mkaka, zomwe ndi lactose.
- M - Monosaccharides: Izi zikutanthauza shuga yomwe imapezeka mu zipatso, yomwe ndi fructose. Koma si zipatso zonse zomwe zili nayo, ndipo zipatso zina zimakhala nayo yambiri.
- P - Polyols: Izi zimadziwikanso kuti 'shuga alcohols'. Zimapezeka ngati zotsekemera zopangidwa komanso mwachilengedwe mu zipatso zina.
Choncho, Zakudya Zochepa za FODMAP ndi njira yodyera yomwe imachotsa kwakanthawi mitundu ya chakudya chomwe chatchulidwa pamwambapa chomwe ndi chovuta kugaya (FODMAPs). Izi zimapangitsa kuti kugaya chakudya chanu kukhale kosavuta komanso kuchepetsa zizindikiro zosasangalatsa.
N’chifukwa chiyani ma FODMAP amenewa ndi ovuta kwa anthu ena kugaya?
Nkhani iyi ndi yosangalatsa kwambiri. Taganizirani motere, ma FODMAP ndi maunyolo a mamolekyu a shuga omwe amalumikizidwa pamodzi. Kuti matupi athu azitha kuyamwa, maunyolo awa ayenera kugawidwa m'mamolekyu osiyanasiyana. Koma chinthu chapadera chokhudza ma FODMAP ndichakuti samasweka mosavuta.
Ndiye chikuchitika ndi chiyani?
1. Amakoka madzi: Pamene ma FODMAP osagayidwa awa akudutsa m'matumbo athu ang'onoang'ono, amakoka madzi ambiri mozungulira, monga momwe siponji imakokera madzi.
2. Kuyenda kupita ku matumbo akulu: Ma FODMAP amapita ku matumbo athu akulu pamodzi ndi madzi awa.
3. Amakhala chakudya cha mabakiteriya:Izi zili ngati phwando lalikulu la mabakiteriya abwino omwe ali m'matumbo mwathu. Amadya ma FODMAP awa ndikuwapangitsa kukhala ofiira.
4. Mpweya umapangidwa: Mpweya umapangidwa ngati chinthu china chochokera mu njira yophikira iyi.
Mpweya umenewo ndi umene umadzaza m'mimba mwanu, umayambitsa kutupa, ndipo nthawi zina umayambitsa kupweteka m'mimba. Madzi owonjezera omwe mumamwa poyamba angayambitse kutsegula m'mimba kwa anthu ena, komanso kudzimbidwa kwa ena.
Chofunika ndichakuti, FODMAP si zakudya zoipa . Si vuto kwa munthu amene ali ndi matumbo abwino. Ndipotu, ulusi womwe uli mkati mwake umafunika ndi mabakiteriya abwino m'matumbo mwathu. Vutoli ndi la anthu okhawo omwe ali ndi matumbo ofooka.
Ndani amapindula ndi Low FODMAP Diet?
Zakudya zimenezi zimalimbikitsidwa makamaka kwa anthu omwe ali ndi matenda enaake.
- Matenda a m'mimba okwiya (IBS): Ichi ndiye chifukwa chachikulu. Kafukufuku wapeza kuti anthu ambiri omwe ali ndi IBS amatha kuchepetsa kwambiri zizindikiro zawo ndi zakudya izi.
- Kukula kwa Mabakiteriya Ang'onoang'ono m'mimba (SIBO): Ili ndi vuto lomwe mabakiteriya amakula kwambiri m'matumbo ang'onoang'ono. Anthu omwe ali ndi vutoli angapezenso mpumulo pochepetsa ma FODMAP.
- Mavuto osapezeka a m'mimba: Ngati simunapezeke ndi IBS, koma mwakhala mukukumana ndi mavuto a nthawi yayitali monga mpweya ndi kudzimbidwa, mungagwiritse ntchito zakudya izi ngati "zakudya zochotsera" kuti mudziwe zakudya zomwe zikukuvutitsani.
Kodi mumadya bwanji zakudya zimenezi? Pali magawo atatu akuluakulu!
Ichi si chinthu chomwe chimachitika nthawi imodzi. Ndi chinthu chomwe chiyenera kuchitika motsatira dongosolo, monga kuchita kafukufuku wasayansi.
1. Gawo 1: Gawo Lochotsa
Iyi ndi gawo loyamba komanso lovuta kwambiri. Mu gawoli, mudzachotsa kwathunthu zakudya zonse zokhala ndi FODMAP yambiri kwa milungu iwiri mpaka isanu ndi umodzi . Munthawi imeneyi, mudzawona ngati zizindikiro zanu zikusintha kapena kutha. Izi zili ngati kuyeretsa thupi.
2. Gawo 2: Gawo Lobwezeretsanso
Ngati zizindikiro zanu zachepa mu gawo loyamba, ino ndi nthawi yoti muchite ngati wofufuza. Mu gawoli, muyenera kubwezeretsanso pang'onopang'ono magulu a FODMAP omwe adachotsedwa kale muzakudya zanu, limodzi ndi limodzi .
Mwachitsanzo, mungayesere kudya zakudya zina za mkaka (disaccharides) sabata imodzi. Sabata yotsatira, yesani kudya china chake monga maapulo (monosaccharides). Mwa kuwayesa kamodzi ndi kamodzi, mutha kudziwa gulu la FODMAP lomwe likukuvutitsani komanso kuchuluka kwa chakudya chomwe mumadya. Gawoli limatha kutenga milungu pafupifupi 8.
3. Gawo 3: Gawo Lokonzera ndi Kukonza Zinthu
Ndi chidziwitso chomwe mwapeza kuchokera ku Gawo lachiwiri, tsopano mukumvetsa bwino zomwe muli ndi vuto la ziwengo ndi zomwe mungadye. Mu gawoli, mudzachepetsa ma FODMAP okha omwe muli ndi vuto la ziwengo , ndikuwonjezeranso zina zonse muzakudya zanu, ndikukhala ndi zakudya zoyenera komanso zopatsa thanzi. Ili ndiye dongosolo lanu la nthawi yayitali.
Kodi ndi chiyani chomwe chingadyedwe ndi chomwe sichingadyedwe pa Low FODMAP Diet?
Uwu ndi mndandanda wautali. Koma kuti mumvetsetse mosavuta, tiyeni tiwone tebulo la zitsanzo za magulu akuluakulu azakudya. Kumbukirani, uwu si mndandanda wathunthu, koma zitsanzo zodziwika bwino.
| Gulu la chakudya | Yoyenera kudya (FoodMAP yochepa) | Zakudya zochepetsera/zopewera (Zakudya zambiri za FODMAP) |
|---|---|---|
| Ndiwo zamasamba | Kaloti, nkhaka, biringanya, sipinachi, nyemba zophukira (zochepa), mbatata, mbatata zotsekemera, letesi | Anyezi, adyo, kolifulawa, beetroot, chimanga, bowa |
| Zipatso | Nthochi (zosapsa), malalanje, mphesa, sitiroberi, chinanazi, kiwi | Zipatso zouma monga maapulo, mango, mavwende, mapeyala, ma cherries, ndi mphesa zouma |
| Tirigu / Ufa | Mpunga, oats, buledi wopanda gluten ndi pasitala, quinoa | Tirigu, barele, rye (buledi, pasitala, mabisiketi, ndi zina zotero) |
| Zakudya za mkaka | Mkaka wopanda lactose, mkaka wa amondi, tchizi cholimba (monga cheddar) | Mkaka wa ng'ombe wamba, yogurt, ayisikilimu, tchizi chofewa |
| Mapuloteni | Nkhuku, nsomba, mazira, tofu | Nyemba, nandolo, mphodza (zochuluka), nyama zokonzedwa monga masoseji |
Kodi muyenera kuchita chiyani musanayambe kudya zakudya izi?
Izi sizinthu zomwe mungayambe kuzifufuza pa intaneti, chifukwa ngati mutachita molakwika, mutha kuphonya zakudya zomwe mukufuna.
1. Pitani kwa dokotala: Choyamba, pitani kwa dokotala wanu ndi kukambirana za zizindikiro zanu. Pakhoza kukhala chifukwa china cha vuto lanu. Dokotala wanu ndiye amene angakupatseni upangiri wabwino kwambiri ngati zakudya izi zili zoyenera kwa inu kapena ayi.
2. Pezani thandizo kwa katswiri wa zakudya: Ngati n'kotheka, funsani thandizo kwa katswiri wa zakudya yemwe ali ndi luso pa zakudya zamtunduwu. Izi zikupatsani malangizo enieni a zomwe muyenera kudya, zomwe muyenera kupewa, komanso momwe mungachitire popanda kuwononga zakudya.
3. Konzani: Konzani bwino musanayambe izi. Bweretsani zakudya zofunikira za Low FODMAP kunyumba ndipo muzisunge. Chotsani zakudya za High FODMAP kukhitchini. Patulani nthawi yochitira izi ndendende. Chifukwa ngati "muchita chinyengo" pa zakudya izi, kuyesa konse kudzalephera.
Kumbukirani, iyi si njira yochepetsera thupi. Iyi ndi njira yodziwira matenda kuti mudziwe zakudya zomwe zili zoipa m'thupi lanu.
Nanga bwanji ngati izi sizikugwira ntchito?
Izi sizingagwire ntchito kwa inu. Ngakhale kwa anthu pafupifupi 25% omwe ali ndi IBS, izi sizipereka mpumulo waukulu. Ndizachilendo.
Musadandaule ngati izi zitachitika. Zikutanthauza kuti zizindikiro zanu sizimayambitsidwa ndi mankhwala a FODMAP, koma ndi china chake. Panthawiyo, pitani kwa dokotala wanu kachiwiri kuti mukambirane zomwe mungachite kenako. Pali mayeso ena, mankhwala, ndi zakudya zina zomwe mungayesere. Iyi ndi sitepe imodzi yokha paulendo wanu wochira.
Uthenga Wopita Nawo Kunyumba
- Zakudya Zotsika za FODMAP ndi lamulo la zakudya la kanthawi lomwe limagwiritsidwa ntchito kuzindikira zakudya zomwe zimayambitsa zizindikiro monga mpweya, kudzimbidwa, ndi IBS.
- Izi zili ndi magawo atatu: kuchotsa, kubwezeretsa, ndi kuyika makampani paokha komanso kukonza.
- Zakudya zomwe zili ndi FODMAPs (monga anyezi, adyo, tirigu, mkaka, maapulo) si zakudya "zoipa". Ndi vuto kwa anthu omwe ali ndi matumbo ofooka.
- Ndikofunikira kwambiri kufunafuna upangiri wa dokotala musanayambe kudya zakudya izi. Ngati n'kotheka, funani thandizo kwa katswiri wa zakudya.
- Cholinga chachikulu cha zakudya izi ndi kuchepetsa zakudya zomwe sizili bwino kwa inu ndikubwezeretsa zakudya zosiyanasiyana komanso zopatsa thanzi momwe mungathere.
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