Unowanzova negasi mudumbu here? Kana kuti unonzwa kusagadzikana kana dumbu rako rakazara uye rakazvimba here? Dzimwe nguva unonzwa kurwadziwa mudumbu pamwe nematambudziko akadai sekuzvimba kana kuvimbiwa here? Vanhu vazhinji vanorarama nezvinhu izvi vachifunga kuti, "Aa, izvi zvakajairika." Asi hupenyu hwako hwaizova nyore sei kudai wakawana chikonzero chekusagadzikana uku wozvirapa nemazvo? Nhasi tiri kutaura nezvekudya kwakakosha kunogona kubatsira nazvo.
Zvichitaurwa zviri nyore, chii chinonzi FODMAPs?
Izwi rekuti FODMAP rinogona kunzwika serakaoma kana ukarinzwa. Asi zviri nyore chaizvo. FODMAP ipfupiso inoreva boka remakabhohaidhiretsi anonetsa miviri yedu, kunyanya ura hwedu, kugaya uye anoviriswa nyore nyore.
Ngatitsanangure izvi zviri nyore:
- F - Inoviriswa: Izvi zvinoreva kuti inova chikafu chebhakitiriya riri muura hwedu, uye nokudaro inoburitswa negasi (kuviriswa).
- O - Oligosaccharides: Idzi imhando yefayibha. Mienzaniso inosanganisira hanyanisi, gariki, bhinzi, nyemba, nezvimwe zvakawanda zvakagadzirwa negorosi.
- D - Disaccharides: Boka iri rinosanganisira shuga inowanikwa mumukaka nezvigadzirwa zvemukaka, zvinonzi lactose.
- M - Monosaccharides: Izvi zvinoreva shuga inowanikwa mumichero, iyo inonzi fructose. Asi haisi michero yese inayo, uye mimwe michero ine yakawanda.
- P - Polyols: Izvi zvinozivikanwawo se'shuga alcohols'. Zvinowanikwa sezvinotapira zvekugadzira uye zvakasikwa mune mimwe michero.
Saka, kudya kushoma kweFODMAP inzira yekudya inobvisa kwenguva pfupi mhando dzemakabhohaidhiretsi akaoma kugaya (FODMAPs) dzataurwa pamusoro apa. Izvi zvinoita kuti kugaya kwako kugayiwe uye zvinoderedza zviratidzo zvisingafadzi.
Sei maFODMAP aya achiomera vamwe vanhu kugaya?
Iyi inyaya inonakidza zvikuru. Funga nezvazvo nenzira iyi, maFODMAPs icheni dzemamorekuru eshuga akabatana. Kuti miviri yedu ikwanise kuanyudza, macheni aya anofanira kupatsanurwa kuita mamorekuru ega ega. Asi chinhu chakakosha nezvemaFODMAP ndechekuti haaparare nyore nyore.
Saka chii chiri kuitika?
1. Zvinokwezva mvura: Sezvo maFODMAP aya asingagayike achipfuura nemudumbu redu diki, anokwezva mvura yakawanda yakaapoteredza, sezvinoita chipanji chinonwisa mvura.
2. Kufamba uchienda kuura hukuru: MaFODMAP anobva afamba achienda kuura hukuru hwedu pamwe chete nemvura iyi.
3. Inova chikafu chebhakitiriya:Izvi zvakafanana nekudya kukuru kwemabhakitiriya ane hushamwari ari muura hwedu. Anogamuchira maFODMAP aya oavirisa.
4. Gasi rinogadzirwa: Gasi rinogadzirwa semugumisiro wekuita uku kwekuvirisa.
Gasi iroro ndiro rinozadza dumbu rako, rinokonzera kuzvimba, uye dzimwe nguva rinokonzera kurwadziwa mudumbu. Mvura yakawandisa yaunonwa pakutanga inogona kukonzera manyoka kune vamwe vanhu, uye kuvimbiwa kune vamwe.
Chinhu chakakosha ndechekuti, maFODMAP haasi chikafu chisina kunaka . Haasi dambudziko kune munhu ane ura hwakanaka. Kutaura zvazviri, fiber iri maari inodiwa nemabhakitiriya akanaka ari muura hwedu. Dambudziko nderevanhu vane ura husina kunaka chete.
Ndiani anobatsirwa neLow FODMAP Diet?
Kudya uku kunokurudzirwa zvikuru kune vanhu vane mamwe matambudziko ehutano.
- Chirwere cheIrritable Bowel Syndrome (IBS): Ichi ndicho chikonzero chikuru. Tsvagiridzo yakawana kuti vanhu vazhinji vane IBS vanogona kuderedza zviratidzo zvavo zvakanyanya nekudya uku.
- Kukura Kwebhakitiriya Mudumbu Mudiki (SIBO): Ichi chirwere chinowanzo konzera kukura kwemabhakitiriya mudumbu diki. Vanhu vane chirwere ichi vanogonawo kuwana zororo nekuderedza maFODMAP.
- Matambudziko ekugaya chikafu asina kuzivikanwa: Kana usati waonekwa uine IBS, asi wave uchisangana nematambudziko kwenguva refu akadai segasi nekuzvimba, unogona kushandisa kudya uku se "kudya kwekubvisa" kuti uzive kuti ndezvipi zvekudya zviri kukunetsa.
Unoita sei chaizvo nezvekudya uku? Kune matanho matatu makuru ekuzviita!
Ichi hachisi chinhu chinoitwa panguva imwe chete. Chinhu chinofanira kuitwa zvichienderana nehurongwa, sekuita ongororo yesainzi.
1. Chikamu 1: Chikamu Chekubvisa
Iri ndiro danho rekutanga uye rakaomesesa. Muchikamu chino, uchabvisa zvachose zvekudya zvese zvine FODMAP yakawanda kwemavhiki maviri kusvika matanhatu . Munguva iyi, uchaona kana zviratidzo zvako zvichivandudzika kana kuti zvichinyangarika. Izvi zvakafanana nekuchenesa muviri.
2. Danho rechipiri: Danho rekudzoserwa patsva
Kana zviratidzo zvako zvikadzikira muchikamu chekutanga, ikozvino ndiyo nguva yekuita semuongorori. Muchikamu chino, unofanira kudzoreredza zvishoma nezvishoma mapoka eFODMAP akambobviswa mukudya kwako, rimwe nerimwe .
Semuenzaniso, unogona kuedza kudya zvekudya zvemukaka (disaccharides) vhiki imwe chete. Vhiki rinotevera, edza kudya chimwe chinhu chakaita semaapuro (monosaccharides). Nekuzviedza chimwe nechimwe, unogona kuona kuti ndechipi boka reFODMAP riri kukunetsa uye kuti unodya zvakawanda sei. Chikamu ichi chinogona kutora mavhiki masere.
3. Chikamu chechitatu: Kugadzirisa & Kugadzirisa Chikamu
Neruzivo rwawakawana kubva muChikamu chechipiri, wava kunzwisisa zviri nani nezvezvinhu zvaunorwara nazvo uye zvaunogona kudya. Muchikamu chino, uchaganhurira maFODMAP auri kurwara nawo chete , uye wowedzera zvimwe zvese mukudya kwako, uchichengetedza kudya kwakaringana uye kune hutano. Uku ndiko kuronga kwako kwenguva refu.
Chii chinogona uye chisingagone kudyiwa paLow FODMAP Diet?
Iyi rondedzero refu. Asi kuti zvive nyore kuti unzwisise, ngatitarisei tafura yemienzaniso yemamwe mapoka makuru ezvekudya. Yeuka, iyi haisi rondedzero yakazara, inongova mienzaniso yakajairika.
| Chikamu chezvekudya | Yakakodzera kudyiwa (FoodMAP shoma) | Zvekudya zvekuderedza/kudzivisa (High FODMAP) |
|---|---|---|
| Muriwo | Makarotsi, magaka, maeggplant, sipinachi, bhinzi (dzishoma), mbatatisi, mbatatisi, lettuce | Hanyanisi, gariki, koliflower, beetroot, chibage, howa |
| Muchero | Mabhanana (asina kuibva), maranjisi, mazambiringa, mastrawberry, chinanazi, kiwi | Michero yakaomeswa yakaita semaapuro, mango, manwiwa, mapeya, macherries, uye mazambiringa akaomeswa |
| Zviyo / Hupfu | Mupunga, oats, chingwa chisina gluten uye pasta, quinoa | Gorosi, bhari, rye (chingwa, pasta, mabhisikiti, nezvimwewo) |
| Zvekudya zvemukaka | Mukaka usina lactose, mukaka wemaarumondi, chizi chakaoma (semuenzaniso cheddar) | Mukaka wemombe wenguva dzose, yogati, aizikirimu, chizi chakapfava |
| Mapuroteni | Huku, hove, mazai, tofu | Nyemba, nyemba, nyemba (dzakawanda), nyama dzakagadzirwa senge masoseji |
Chii chaunofanira kuita usati watanga kudya uku?
Ichi hachisi chinhu chaunogona kungotanga nekuchitsvaga paindaneti, nekuti kana ukachiita zvisizvo, unogona kupedzisira warasikirwa nekudya kwaunoda.
1. Ona chiremba: Kutanga, ona chiremba wako wotaura nezvezviratidzo zvako. Panogona kunge paine chimwe chikonzero chedambudziko rako. Chiremba wako ndiye achakupa mazano akanakisa ekuti kudya uku kwakakunakira here kana kuti kwete.
2. Tsvaga rubatsiro kubva kune nyanzvi yezvekudya: Kana zvichibvira, tsvaga rubatsiro kubva kune nyanzvi yezvekudya ine ruzivo rwekudya kwerudzi urwu. Izvi zvichakupa gwara rekuti chii chaizvo chekudya, chekudzivirira, uye kuti ungazviita sei usingakanganisi kudya kunovaka muviri.
3. Ronga: Ronga zvakanaka usati watanga izvi. Uya nezvikafu zvinodiwa zveLow FODMAP kumba wozvichengeta. Bvisa zvinhu zveHigh FODMAP mukicheni. Isa nguva yako padivi kuti uite izvi chaizvo. Nekuti kana uka "biridzira" pakudya uku, kuyedza kwese kuchakundikana.
Yeuka kuti, iyi haisi nzira yekuderedza uremu. Iyi inzira yekuongorora kuti uone kuti ndezvipi zvekudya zvisina kunaka mumuviri wako.
Ko kana izvi zvikasashanda?
Izvi zvingasashanda kwauri. Kunyangwe kune vanhu vanosvika 25% vane IBS, izvi hazvipe zororo rakawanda. Izvozvo zvakajairika.
Usazvidya moyo kana izvi zvikaitika. Zvinoreva kuti zviratidzo zvako hazvikonzerwi neFODMAPs, asi nechimwe chinhu. Panguva iyoyo, tarisa chiremba wako zvakare kuti mukurukure zvekuita zvinotevera. Kune mimwe miedzo, marapirwo, uye zvimwe zvekudya zvaunogona kuedza. Iri ingori danho rimwe chete parwendo rwako rwekupora.
Mharidzo Yekuenda Nayo Kumba
- Kudya kweLow FODMAP imuganho wenguva pfupi wekudya unoshandiswa kuona chikafu chinokonzera zviratidzo zvezvirwere zvakaita segasi, kuzvimba, uye IBS.
- Izvi zvine matanho matatu: kubviswa, kudzoserwa patsva, uye kuchengetedzwa kwemakambani ega ega.
- Zvikafu zvine maFODMAP (akadai sehanyanisi, gariki, gorosi, mukaka, maapuro) hazvisi zvekudya "zvakaipa". Zvinongonetsa vanhu vane dumbu rinonzwa kurwadza.
- Zvakakosha kutsvaga mazano echiremba usati watanga kudya uku. Kana zvichibvira, tsvaga rubatsiro kubva kune nyanzvi yezvekudya.
- Chinangwa chikuru chekudya uku ndechekuderedza kudya zvisina kunaka chete uye kudzorera kudya kwakasiyana-siyana uye kunovaka muviri zvakanyanya sezvinobvira.
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