Ese urambiwe ibibazo nk'imyuka no kubyimba? Reka tuvuge ku ndyo nke ya FODMAP!

Ese ukunze kugira ibibazo byo mu gifu? Ese uhura n'ibibazo nko kumva uhaze, ufite umwuka, ufite ibibyimba, cyangwa ufite impatwe? Hari igihe dutekereza ko ibi ari ibintu bisanzwe. Ariko impamvu y'ibi bibazo ni bimwe mu biribwa turya. Uyu munsi, tugiye kuvuga ku ndyo yihariye izagufasha kumenya no kugenzura ibyo biribwa no koroshya uturemangingo tw'igogora.

Mu magambo make, FODMAP ni iki?

Ijambo FODMAP rishobora kumvikana nk'irigoye iyo uryumvise. Ariko mu by'ukuri ryoroshye cyane. FODMAP ni incamake isobanura Fermentable Oligosaccharides, Disaccharides, Monosaccharides na Polyols .

Ntugatekereze kuri aya magambo adasanzwe. Muri make, aya ni ubwoko butandukanye bwa karubohidrati zishobora gushya kandi amara yacu ntashobora kugogora byoroshye.

Reka tubisobanureho gato:

• Ishobora gushyuha: Ibi bivuze ko bagiteri zo mu mara yacu manini bifata ibyo biribwa zikabirya, bigatanga umwuka muri icyo gikorwa. Ibi byitwa gushyuha.
• Oligosaccharides: Izi zikunze kuboneka mu biribwa nk'ingano, ibitunguru, tungurusumu, ibishyimbo, n'amashu. Hari abantu bashobora kubabara mu gifu nyuma yo kurya umugati cyangwa amashu bitewe n'ibi. Hari abantu bibwira ko badashobora kwihanganira gluten, ariko impamvu nyayo ishobora kuba FODMAPs iboneka mu ngano.
• Disaccharides: Itsinda ry'ingenzi muri iri tsinda ni lactose. Ubu ni ubwoko bw'isukari iboneka mu mata no mu bikomoka ku mata. Abantu benshi bagira ibibazo byo mu gifu iyo banyoye amata kuko iyi lactose igoranye gusya.
• Monosaccharides: Ibi bivuga fructose. Ni ukuvuga isukari iboneka mu mbuto. Ariko si imbuto zose, kandi zimwe mu mbuto zirimo fructose nyinshi, bishobora guteza ibibazo.
• Polyols: Izi zitwa arukoro z'isukari. Zikunze gukoreshwa nk'ibiryoshya by'ubukorano. Ziboneka kandi mu mbuto zimwe na zimwe mu buryo busanzwe.

Kuki izi FODMAP zigoye gusya?

Uku niko bikora. Ibiryo turya bisanzwe bigogorwa kandi bikanyuzwa n'umubiri mu mara yacu mato. Ariko, ubwo bwoko bwa karubohidrati bwitwa FODMAP ntibuvunjwa ngo bunyurwe mu buryo bworoshye.

Rero, iyo bidashobora kwinjiza, amara mato akurura amazi menshi kugira ngo amanukane byoroshye. Hanyuma izi FODMAP zijya mu mara manini.

Iyo amazi arenze urugero ava mu mara mato n'uyu mwuka bihuriranye, niho ibimenyetso nko kubyimba, kubabara mu gifu, kubyimba, impiswi, cyangwa rimwe na rimwe impatwe bibaho.

None se FODMAPs ni mbi kuri buri wese?

Oya rwose. Mu by’ukuri, FODMAP ziboneka mu biribwa byinshi bifite ubuzima bwiza. Urugero, ziboneka mu mboga, imbuto, n'ibinyampeke. Ni ibiryo byiza ku bagiteri nziza zo mu mara yacu. Ibyo bivuze ko ari ngombwa kugira ngo igogora ribe ryiza.

Ariko, hari abantu bafite uburyo bworoshye bwo gusya. Cyane cyane abafite indwara nka Irritable Aromal Syndrome (IBS) cyangwa Small Intestinal Bacterial Overgrowth (SIBO) , badashobora kwihanganira ingano y'imyuka n'amazi biva muri izi FODMAP. Ibi bimenyetso bikunze kugaragara kuri aba bantu. Indyo yo hasi ya FODMAP niyo isabwa cyane cyane kuri bene abo bantu.

Ni gute wakora indyo nkeya ya FODMAP?

Ibi si ibintu ukora icyarimwe. Ni nk'akazi k'ubugenzacyaha. Ni iperereza kugira ngo umenye neza ibyo kurya bigutera ibibazo. Hari ibyiciro bitatu by'ingenzi kuri ibi.

1. Icyiciro cyo gukuraho

Iki ni cyo cyiciro cya mbere kandi kigoye cyane. Muri iki gihe, uzakenera kureka burundu ibiryo byose bifite FODMAP nyinshi. Ibi akenshi bifata ibyumweru 2 kugeza kuri 6. Muri iki gihe, amara yawe azaruhuka neza kandi kumererwa nabi kugabanuka.

2. Icyiciro cyo kongera gutangira

Ibimenyetso byawe bimaze kugabanuka cyane, tuzatangira kongera kuzana ibiryo kimwe kimwe, kimwe kimwe. Ariko ibi bikorwa mu buryo bwateguwe neza. Urugero, icyumweru kimwe uzagerageza lactose (amata). Mu cyumweru gitaha uzagerageza fructose (imbuto). Muri ubu buryo tuzamenya neza itsinda rya FODMAP rigutera kumererwa nabi n'ingano yaryo ukeneye kurya kugira ngo wumve umerewe nabi.

3. Icyiciro cyo kubungabunga/guhindura imiterere y'umuntu ku giti cye

Noneho ko umaze kumenya ibyo wumva umerewe neza n'ibyo wihanganira, intambwe ikurikiraho ni ugushyiraho gahunda nziza kandi y'igihe kirekire ikubereye, ugabanye gusa ibyo wumva umerewe neza kandi ushyiremo ibindi byose. Intego si ukugabanya ibyo kurya, ahubwo ni ukugufasha kurya indyo itandukanye uko bishoboka kose.

Ibiribwa bya FODMAP ni ibihe?

Dore ingero zimwe na zimwe. Ushobora kubona urutonde rwuzuye ruvuye kwa muganga wawe cyangwa inzobere mu mirire.

Ibintu ugomba kumenya mbere yo gutangira iyi ndyo

Ibi si byiza gutangirira wenyine. Hari impamvu nyinshi zibitera.

1. Shaka inama kwa muganga: Ni ngombwa kubanza kumenya niba ibimenyetso byawe biterwa n'indwara nka IBS cyangwa indi ndwara ikomeye. Kubwibyo, menya neza ko wagiye kwa muganga wawe. Arashobora kukwohereza ku muganga w'inzobere mu mirire.

2. Gahunda: Iki ni igikorwa kitoroshye. Hitamo rero igihe ufite umwanya wo kuruhuka kandi udafite stress. Ntushobora guhagarara hagati muri iyi ndyo. Nubikora, igerageza ryose rizananirwa.

3. Itegure:Mbere yo gutangira, kuraho ibiryo birimo FODMAP nyinshi mu rugo rwawe, andika urutonde rw'ibiryo ushobora kurya, kandi uzane ibikoresho bikenewe. Ibi bizatuma byoroha guteka vuba.

Iki kizamini ntikizakorera buri wese. Birashoboka ko ibimenyetso byawe bidaterwa na FODMAP. Ariko ibyo si ikibazo. Niba ari uko bimeze, ushobora kuvugana na muganga wawe ugafata umwanzuro w'icyo wakora nyuma yaho.