Unowanzova nematambudziko emudumbu here? Unonetseka nematambudziko akadai sekunzwa kuguta, gasi, kuzvimba, kana kuvimbiwa here? Dzimwe nguva tinofunga kuti izvi zvinhu zvakajairika. Asi chikonzero chekusagadzikana uku ndezvimwe zvezvikafu zvatinodya. Nhasi, tichataura nezvekudya kwakakosha kuchakubatsira kuona nekudzora chikafu chakadaro uye kupa zororo kugadziriro yekugaya chikafu.
Zvichitaurwa zviri nyore, chii chinonzi FODMAPs?
Izwi rekuti FODMAP rinogona kunzwika serakaoma kana ukarinzwa. Asi zviri nyore chaizvo. FODMAP ipfupiso inomirira Fermentable Oligosaccharides, Disaccharides, Monosaccharides uye Polyols .
Usafunge nezvemashoko aya asinganzwisisike. Zvichitaurwa zviri nyore, aya marudzi akasiyana-siyana emacarbohydrate anoviriswa ayo anonetsa kugaya zviri nyore muura hwedu.
Ngatitsanangure izvi zvishoma:
- Inoviriswa: Izvi zvinoreva kuti mabhakitiriya ari muura hwedu anotora chikafu ichi ochidya, zvichiburitsa gasi panguva yacho. Izvi zvinonzi kuviriswa.
- MaOligosaccharides: Izvi zvinowanzo kuwanikwa muzvikafu zvakaita segorosi, hanyanisi, gariki, bhinzi, nenyemba. Vamwe vanhu vanogona kunzwa kusagadzikana mudumbu mushure mekudya chingwa kana nyemba nekuda kweizvi. Vamwe vanhu vanofunga kuti vane gluten isingashiviriri, asi chikonzero chaicho chingave FODMAPs inowanikwa mugorosi.
- MaDisaccharides: Chinonyanya kukosha muboka iri ilactose. Iyi ndiyo mhando yeshuga inowanikwa mumukaka nezvigadzirwa zvemukaka. Vanhu vazhinji vanosangana nematambudziko emudumbu pavanonwa mukaka nekuti lactose iyi inonetsa kugaya.
- Monosaccharides: Izvi zvinoreva fructose. Kureva kuti, shuga inowanikwa mumichero. Asi haisi michero yese, uye mimwe michero ine huwandu hwakawanda hwefructose, izvo zvinogona kukonzera matambudziko.
- Polyols: Idzi dzinonzi sugar alcohols. Dzinowanzo shandiswa sezvinhu zvinonaka zvekugadzira. Dzinowanikwawo mumichero mimwe.
Sei maFODMAP aya akaoma kugaya?
Aya ndiwo mashandiro azvinoita. Chikafu chatinodya chinowanzo dyiwa uye chinotorwa nemuviri muura hwedu hudiki. Zvisinei, mhando idzi dzemakabhohaidhiretsi anonzi maFODMAP hadzigayiwi nyore nyore.
Saka, kana zvikasakwanisa kunyudzwa, ura hudiki hunodhonza mvura yakawanda kuti zvidzikire pasi zviri nyore. Zvadaro maFODMAP aya anoenderera mberi achienda kuura hukuru.
Fungidzira, izvi zvakafanana nepati yeboka redu remabhakitiriya ari muura hukuru. Vanodya maFODMAP aya asingagayike uye votanga kufashaidzwa kwemuviri.Nekuda kweizvozvo, gasi rinogadzirwa.
Kana mvura yakawandisa inotorwa kubva muura hudiki nemweya uyu zvakabatana, ndipo panoitika zviratidzo zvakaita sekuzvimba, kurwadziwa mudumbu, kuzvimba, manyoka, kana dzimwe nguva kuvimbiwa.
Saka maFODMAP akaipa kune wese munhu here?
Kwete zvachose. Kutaura zvazviri, maFODMAP anowanikwa muzvikafu zvakawanda zvine hutano. Semuenzaniso, anowanikwa mumiriwo, michero, nezviyo. Ichikafu chakanaka chebhakitiriya rakanaka riri mudumbu medu. Izvi zvinoreva kuti anodiwa kuti kugaya chikafu kuve neutano hwakanaka.
Zvisinei, vamwe vanhu vane masisitimu ekugaya anonyanya kugadzikana. Kunyanya avo vane zvirwere zvakaita seIrritable Bowel Syndrome (IBS) kana Small Intestinal Bacterial Overgrowth (SIBO) , vasingakwanise kutsungirira huwandu hwegasi nemvura zvinogadzirwa neFODMAP idzi. Zviratidzo izvi zvinowanzoonekwa muvanhu ava. Kudya kweLow FODMAP kunokurudzirwa zvikuru kuvanhu vakadaro.
Nzira yekuita sei kudya kweLow FODMAP?
Izvi hazvisi zvinhu zvaunoita panguva imwe chete. Zvakafanana nebasa rekuongorora. Kuferefeta kuti uone kuti ndezvipi chaizvo zviri kukonzera matambudziko. Pane matanho matatu makuru ekuita izvi.
1. Chikamu Chekubvisa
Iyi ndiyo danho rekutanga uye rakaoma zvikuru. Munguva iyi, uchafanira kubvisa zvachose zvekudya zvese zvine FODMAP yakawanda. Izvi zvinowanzotora mavhiki maviri kusvika matanhatu. Munguva iyi, ura hwako huchawana zororo rakanaka uye kusagadzikana kuchaderera.
2. Danho reKudzoserwa Kwezvinhu
Kana zviratidzo zvako zvanyatsovandudzika, tichatanga kudzorera chikafu chimwe nechimwe, chimwe nechimwe. Asi izvi zvinoitwa nenzira yakarongwa. Semuenzaniso, vhiki imwe chete uchaedza lactose (mukaka). Vhiki rinotevera uchaedza fructose (muchero). Nenzira iyi tinogona kuziva kuti ndeipi boka reFODMAP riri kukukonzera kusagadzikana uye kuti unofanira kudya zvakawanda sei kuti unzwe kusagadzikana.
3. Chikamu Chekugadzirisa/Kugadzirisa Munhu
Zvino zvawava kuziva zvaunonyanya kufarira uye zvaunokwanisa kushivirira, danho rinotevera nderekugadzira hurongwa hwekudya hune hutano uye hwenguva refu hwakakunakira, uchingoganhurira zvekudya zvaunonyanya kufarira uye kusanganisira zvimwe zvese. Chinangwa hachisi chekuganhurira zvekudya, asi kukubatsira kudya zvakasiyana-siyana sezvinobvira.
Chii chinonzi chikafu cheFODMAP?
Heino mimwe mienzaniso. Unogona kuwana runyorwa rwakakwana kubva kuna chiremba wako kana nyanzvi yezvekudya.
| Zvokudya zvine FODMAP Zvaunofanira Kudzivisa | Zvikafu Zvisina FODMAP Zvaunogona Kudya |
|---|---|
| Muriwo: Hanyanisi, gariki, beetroot, kabichi, koliflower | Muriwo: Makarotsi, magaka, manhanga, sipinachi, bhinzi dzinomera (muhuwandu hushoma) |
| Muchero: Apuro, mango, watermelon, cherry, pichi | Michero: Mabhanana (asina kuibva), mazambiringa, mastrawberry, maranjisi, chinanazi |
| Zvekudya zvemukaka: mukaka wemombe, yogati, ice cream, chizi chakapfava | Zvikafu zvemukaka: Mukaka usina lactose, chizi chakaoma, mukaka wemaarumondi |
| Mapuroteni: nyemba, nyemba, nyemba, nyama dzakagadzirwa senge masoseji | Mapuroteni: Nyama, hove, huku, mazai, tofu |
| Zviyo: Zvikafu zvinogadzirwa negorosi, bhari, rye (chingwa, pasta) | Zviyo: Mupunga, Oats, Quinoa, Chingwa chisina Gluten |
Zvinhu zvekuziva usati watanga kudya uku
Hazvina kunaka kutanga wega. Pane zvikonzero zvakawanda zveizvozvo.
1. Tsvaga mazano echiremba: Zvakakosha kutanga waona kana zviratidzo zvako zvichikonzerwa nechirwere chakadai seIBS kana chimwe chirwere chakakomba. Saka, iva nechokwadi chekuona chiremba wako. Anogona kukutumira kune nyanzvi yezvekudya.
2. Ronga: Iri ibasa rakaoma. Saka sarudza nguva yaunenge uine nguva yekuzorora uye usina kushushikana. Haugone kumira pakati pekudya uku. Kana ukadaro, kuedza kwese kuchakundikana.
3. Gadzirira:Usati watanga, bvisa chikafu chine FODMAP yakawanda mumba mako, nyora pasi zvekudya zvaunogona kudya, uye uuye nezvinhu zvinodiwa. Izvi zvichaita kuti zvive nyore kubika nekukurumidza.
Chinhu chakakosha ndechekuti iyi haisi kudya kwehupenyu hwese. Chinangwa chikuru ndechekukubatsira kurega kudya zvisina hutano uye kudzoreredza kudya kwakasiyana-siyana kwakawanda sezvinobvira mukudya kwako.
Kuongororwa uku hakushande kune wese munhu. Zvinogoneka kuti zviratidzo zvako hazvikonzerwi neFODMAPs. Asi izvozvo hazvisi dambudziko. Kana zvakadaro, unogona kutaura nachiremba wako wosarudza zvekuita zvinotevera.
Mharidzo Yekuenda Nayo Kumba
- Kudya kweLow FODMAP inzira yekudzora kudya kwenguva pfupi inoshandiswa kuona chikafu chinokonzera zviratidzo zvakaita sekurwara mudumbu, gasi, uye kuzvimba.
- MaFODMAP haasi chinhu chakaipa kune munhu wese. Anowanikwa muzvikafu zvakawanda zvine hutano. Kudya uku kunokurudzirwa kune vanhu vane masisitimu ekugaya anonzwa, akadai seIBS.
- Kune matanho matatu ekuita izvi: kubvisa, kudzoreredza, uye kugadzirisa.
- Usambofa wakatevera kudya uku wega usina kupiwa zano nachiremba kana nyanzvi yezvekudya. Zvakakosha kutanga wawana chirwere chakarurama.
- Chinangwa chikuru chekudya uku hachisi chekurambidza kudya, asi kuziva zvinokukonzera uye kukubvumira kunakidzwa nezvikafu zvakasiyana-siyana sezvinobvira.
👩🏽⚕️ Mibvunzo yekuwedzera (Mibvunzo Inowanzo bvunzwa)
💬 🥩 Ndezvipi zvekudya zvine iron yakawanda? (Zvii zvekudya zvine iron yakawanda?)
Kazhinji, nyama tsvuku, chiropa, nemiriwo yemashizha matema senge sipinachi, pamwe nezviyo zvakaita senyemba nenyemba, zvine iron yakawanda. Asi kana uchiwanzova nedambudziko rekuzvimba, zvimwe zvekudya izvi zvinogona kukonzera kuzvimba. Ndosaka tichifanira kuziva nezvekudya kusina FODMAP yakawanda.
💬 🫘 Sei mudumbu mangu muchinzwa kuzvimba kana ndichidya chikafu chine iron?
Kazhinji, zvinhu zvakaita sechizi, bhinzi dzegirini, nenyemba zvine iron yakawanda, fiber, uye FODMAPs. Izvi ndizvo zvinokonzera gasi kana zvichifashaira muura. Saka, munyaya ino, tinogona kudzidza maitiro ekuderedza marwadzo emudumbu paunenge uchitora iron.
💬 🥬 Ndezvipi zvekudya zvaunogona kudya kuti uwane iron pasina kukonzera gasi?
Zvechokwadi! Unogona kusarudza zvinhu zvisina iron yakawanda (Low FODMAP iron sources). Semuenzaniso, zvinhu zvakaita sespinachi, nyama, hove, nemazai zvine iron yakawanda uye zvinoderedzawo kuzvimba. Kana uinewo matambudziko negasi uye kuzvimba, verenga nezvekudya kweLow FODMAP muchinyorwa chino.
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