Ngaba uhlala unegesi esiswini sakho? Okanye uziva ungakhululekanga xa isisu sakho sigcwele kwaye sidumbile? Ngaba ngamanye amaxesha uneentlungu zesisu kunye neengxaki ezifana nokudumba okanye ukuqhina? Abantu abaninzi baphila nezi zinto becinga, "Owu, oku kuqhelekile." Kodwa ubomi bakho buya kuba lula kangakanani ukuba ufumene unobangela wezi ngxaki kwaye uziphathe ngendlela efanelekileyo? Namhlanje sithetha ngokutya okukhethekileyo okunokukunceda kuloo nto.
Ngamafutshane, zithini ii-FODMAP?
Igama elithi FODMAP lisenokuvakala linzima xa uliva. Kodwa lilula kakhulu. I-FODMAP sisifinyezo esibhekisa kwiqela lee-carbohydrates ekunzima ukuba imizimba yethu, ingakumbi amathumbu ethu, izenze zivunde kwaye zivunde lula.
Masiyihlalutye le nto ngokulula:
- F - Iyabila: Oku kuthetha ukuba iba kukutya kweebhaktheriya ezisemathunjini ethu, ngoko ke idlula kwinkqubo yokuvelisa igesi (ukubila).
- O - Oligosaccharides: Ezi luhlobo lwefayibha. Imizekelo ibandakanya u-anyanisi, igalikhi, iimbotyi, iilentili, kunye neemveliso ezininzi zengqolowa.
- D - Ii-Disaccharides: Eli qela liquka ikakhulu iswekile efumaneka kubisi nakwiimveliso zobisi, oko kukuthi i-lactose.
- M - IiMonosaccharides: Oku kubhekisa kwiswekile efumaneka kwiziqhamo, eyi-fructose. Kodwa ayizizo zonke iziqhamo ezinayo, kwaye ezinye iziqhamo zinayo engaphezulu.
- I-P - IiPolyols: Ezi zikwaziwa ngokuba 'zii-sugar alcohols'. Zifumaneka njengee-sweeteners zokwenziwa kwaye ngokwendalo kwezinye iziqhamo.
Ngoko ke, i- Low FODMAP Diet yindlela yokutya esusa okwethutyana iintlobo zeecarbohydrate ezinzima ukugaya (ii-FODMAP) ezikhankanyiweyo apha ngasentla ekutyeni kwakho. Oku kunika inkqubo yakho yokugaya ukutya ikhefu kwaye kunciphisa iimpawu ezingathandekiyo.
Kutheni le nto kunzima kwabanye abantu ukugaya ezi FODMAP?
Eli libali elinomdla kakhulu. Cinga ngale ndlela, ii-FODMAP ziintambo zeemolekyuli zeswekile ezidityanisiweyo. Ukuze imizimba yethu izifunxe, ezi ntambo kufuneka zahlulwe zibe ziimolekyuli ezahlukeneyo. Kodwa into ekhethekileyo ngee-FODMAP kukuba aziqhekeki lula.
Ngoko ke kwenzeka ntoni?
1. Zitsala amanzi: Njengoko ezi FODMAPs zingacolekiyo zidlula emathunjini ethu amancinci, zitsala amanzi amaninzi azijikelezileyo, njengesponji efunxa amanzi.
2. Ukuhamba uye emathunjini amakhulu: Ii-FODMAPs ziya emathunjini ethu amakhulu kunye nala manzi.
3. Iba kukutya kweebhaktheriya:Oku kufana nesidlo esikhulu seentsholongwane ezinobuhlobo ezikwikholoni yethu. Ziyawathatha la ma-FODMAP kwaye ziyawabilisa.
4. Igesi iveliswa: Igesi iveliswa njengemveliso elandela le nkqubo yokubilisa.
Loo gesi yiyo ezalisa isisu sakho, ibangele ukudumba, kwaye ngamanye amaxesha ibangela iintlungu zesisu. La manzi angaphezulu owafunxayo ekuqaleni anokubangela urhudo kwabanye abantu, kunye nokuqhina kwabanye.
Into ebalulekileyo kukuba, ii-FODMAP azikho kukutya okungalunganga . Azikho kungxaki kumntu onesifo samathumbu esisempilweni. Enyanisweni, ifayibha ekuzo ifunwa ziibhaktheriya ezilungileyo ezisemathunjini ethu. Ingxaki ikwabantu abanesifo samathumbu esibuthathaka kuphela.
Ngubani oxhamla kwi-Low FODMAP Diet?
Olu hlobo lokutya lucetyiswa ngokukodwa kubantu abaneengxaki ezithile zempilo.
- I-Irritable Bowel Syndrome (IBS): Le yeyona nto iphambili. Uphando lufumanise ukuba abantu abaninzi abane-IBS banokunciphisa kakhulu iimpawu zabo ngale ndlela yokutya.
- Ukukhula Okugqithisileyo Kweentsholongwane Zamathumbu Amancinci (SIBO): Le yimeko apho kukho ukukhula okugqithisileyo kweentsholongwane emathunjini amancinci. Abantu abanale meko banokufumana isiqabu ngokunciphisa ii-FODMAP.
- Iingxaki zokugaya ukutya ezingafunyaniswanga: Ukuba awukafumani ngxaki yokuba une-IBS, kodwa ubusoloko ujongene neengxaki ezihlala ixesha elide ezifana negesi kunye nokudumba, ungasebenzisa olu hlobo lokutya "njengendlela yokuphelisa ukutya" ukuze ufumane ukuba zeziphi ukutya ezikukhathazayo.
Uyenza njani kanye kanye le ndlela yokutya? Kukho amanqanaba amathathu aphambili kuyo!
Oku akuyonto eyenziwa ngaxeshanye. Yinto ekufuneka yenziwe ngokwesicwangciso, njengokwenza uvavanyo lwesayensi.
1. Isigaba 1: Isigaba sokususa
Eli linqanaba lokuqala nelinzima kancinci. Kweli nqanaba, uza kuphelisa ngokupheleleyo ukutya okune-FODMAP eninzi kangangeeveki ezi-2 ukuya kwezi-6 . Ngeli xesha, uza kubona ukuba iimpawu zakho ziyaphucuka okanye ziyanyamalala. Oku kufana nokucoca inkqubo yomzimba.
2. Isigaba sesi-2: Isigaba sokuqalisa ngokutsha
Ukuba iimpawu zakho ziphelile kwisigaba sokuqala, ngoku lixesha lokuba wenze njengomcuphi. Kweli nqanaba, kufuneka ubuyisele kancinci kancinci amaqela e-FODMAP awayesele esusiwe kwisidlo sakho, ngalinye ngalinye .
Umzekelo, ungazama ukutya ukutya kobisi (ii-disaccharides) iveki enye. Kwiveki elandelayo, zama ukutya into efana nama-apile (ii-monosaccharides). Ngokuzivavanya nganye nganye, ungafumanisa ukuba leliphi iqela le-FODMAP elikukhathazayo kunye nokuba utya kangakanani. Eli nqanaba lingathatha malunga neeveki ezisi-8.
3. Isigaba sesi-3: Isigaba soBuqu kunye nesoLondolozo
Ngolwazi olufumene kwiSigaba sesi-2, ngoku uyaqonda ngcono into onayo kwi-allergy kunye nento onokuyitya. Kweli nqanaba, uza kunciphisa kuphela ii-FODMAP onayo kwi-allergy , kwaye wongeze yonke enye into ekutyeni kwakho, ugcine ukutya okunesondlo nokulinganiselayo. Eli licebo lakho lexesha elide.
Yintoni enokutyiwa kwaye ingenako ukutyiwa kwi-Low FODMAP Diet?
Olu luhlu lude. Kodwa ukuze kube lula kuwe ukuqonda, makhe sijonge itheyibhile yemizekelo yezinye zeentlobo zokutya eziphambili. Khumbula, olu aluloluhlu olupheleleyo, yimizekelo nje eqhelekileyo.
| Udidi lokutya | Ifanelekile ukutyiwa (i-FODMAP ephantsi) | Ukutya ekufuneka kuncitshiswe/kuphetshwe (i-FODMAP ephezulu) |
|---|---|---|
| Imifuno | Iikaroti, iikomkomere, ii-eggplant, ispinatshi, iimbotyi ezihlumayo (ezilinganiselweyo), iitapile, iitapile ezimnandi, ilettuce | I-anyanisi, igalikhi, ikholifulawa, i-beetroot, umbona, iikhowa |
| Isiqhamo | Iibhanana (ezingekavuthwa), iiorenji, iidiliya, amaqunube, ipayinapile, ikiwi | Iziqhamo ezomisiweyo ezifana nama-apile, iimango, iivatala, amapere, iicherry kunye neerayisi |
| Iinkozo / Umgubo | Irayisi, ii-oats, isonka esingenagluten kunye nepasta, iquinoa | Ingqolowa, irhasi, irayi (isonka, ipasta, iibhisikithi, njl.njl.) |
| Ukutya kobisi | Ubisi olungenalactose, ubisi lwe-almond, itshizi eqinileyo (umz. i-cheddar) | Ubisi lwenkomo oluqhelekileyo, iyogathi, i-ayisikhrim, itshizi ethambileyo |
| Iiproteni | Inkukhu, intlanzi, amaqanda, itofu | Iimbotyi, iimbotyi, iilentili (ngobuninzi), inyama ezicutshungulweyo ezifana neesoseji |
Yintoni omele uyenze ngaphambi kokuba uqale olu hlobo lokutya?
Le asinto onokuyiqala ngokuyikhangela kwi-intanethi, kuba ukuba uyenza gwenxa, ungagqibela ungafumani izondlo ozifunayo.
1. Bona ugqirha: Okokuqala, bona ugqirha wakho uze uthethe ngeempawu zakho. Kusenokuba kukho esinye isizathu sengxaki yakho. Ugqirha wakho nguye oza kukunika icebiso elifanelekileyo lokuba olu hlobo lokutya lukulungele okanye akunjalo.
2. Fumana uncedo kwingcali yokutya: Ukuba kunokwenzeka, fumana uncedo kwingcali yokutya enamava kolu hlobo lokutya. Oku kuya kukunika isikhokelo sokuba utye ntoni kanye kanye, utye ntoni, kwaye ukwenze njani ngaphandle kokulahla isondlo.
3. Cwangcisa: Cwangcisa kakuhle ngaphambi kokuba uqale oku. Zisa ukutya okufunekayo okune-FODMAP ephantsi ekhaya uze ukugcine. Lahla izinto ezine-FODMAP ephezulu ekhitshini. Beka ixesha lokwenza oku kanye. Kuba ukuba "uyakhohlisa" kule ndlela yokutya, lonke uvavanyo luya kusilela.
Khumbula, oku akusiyondlela yokutya yokunciphisa umzimba. Esi sisixhobo sokuxilonga ukuze ufumane ukuba zeziphi ukutya ezingalunganga emzimbeni wakho.
Kuthekani ukuba oku akusebenzi?
Oku kusenokungasebenzi kuwe. Nokuba malunga nama-25% abantu abane-IBS, oku akuniki ncedo lungako. Yinto eqhelekileyo leyo.
Ungakhathazeki ukuba oku kuyenzeka. Kuthetha ukuba iimpawu zakho azibangelwa yi-FODMAP, kodwa zezinye izinto. Ngelo xesha, bonana nogqirha wakho kwakhona ukuze nixoxe ngento omawuyenze ngokulandelayo. Kukho ezinye iimvavanyo, unyango, kunye nezinye iindlela zokutya onokuzama. Eli linyathelo nje elinye kuhambo lwakho lokuchacha.
Umyalezo Wokuya Ekhaya
- I-Low FODMAP Diet sisithintelo sexeshana sokutya esisetyenziselwa ukuchonga ukutya okubangela iimpawu zeemeko ezifana negesi, ukudumba, kunye ne-IBS.
- Oku kuqulathe amanqanaba amathathu: ukususwa, ukubuyiselwa, kunye nokuthengiswa kwezinto zabucala kunye nokugcinwa kwazo.
- Ukutya okuqulethe ii-FODMAP (ezifana ne-anyanisi, igalikhi, ingqolowa, ubisi, ama-apile) akukokutya "okungalunganga". Kuyingxaki nje kubantu abanesifo samathumbu esibuthathaka.
- Kubaluleke kakhulu ukufumana ingcebiso kagqirha ngaphambi kokuba uqale olu hlobo lokutya. Ukuba kunokwenzeka, funa uncedo kwingcali yesondlo.
- Eyona njongo iphambili yale ndlela yokutya kukunciphisa kuphela ukutya okungalunganga kuwe nokubuyisela ukutya okwahlukeneyo nokunesondlo kangangoko kunokwenzeka.
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