Ngaba uhlala uneengxaki zesisu? Ngaba unengxaki yokuziva ugcwele, unegesi, uqunjelwa, okanye ukuqhina? Ngamanye amaxesha sicinga ukuba ezi zizinto eziqhelekileyo. Kodwa isizathu sokungakhululeki koku kukutya esikutyayo. Namhlanje, siza kuthetha ngokutya okukhethekileyo okuya kukunceda uchonge kwaye ulawule ukutya okunjalo kwaye kunike inkqubo yakho yokugaya ukutya isiqabu.
Ngamafutshane, zithini ii-FODMAP?
Igama elithi FODMAP lisenokuvakala linzima xa uliva. Kodwa lilula kakhulu. I-FODMAP sisifinyezo esimele iiFermentable Oligosaccharides, iiDisaccharides, iiMonosaccharides kunye neePolyols .
Musa ukucinga ngala magama angaqhelekanga. Ngamafutshane, ezi ziintlobo ezahlukeneyo zeecarbohydrate ezivundiswayo ekunzima ukuba amathumbu ethu azigaye lula.
Masicacise oku ngakumbi:
- Iyabila: Oku kuthetha ukuba iintsholongwane ezisemathunjini ethu amakhulu ziyayithatha le nto yokutya zize "ziyitye", zivelise igesi kule nkqubo. Oku kubizwa ngokuba yi-fermentation.
- Ii-Oligosaccharides: Ezi zihlala zifumaneka ekutyeni okufana nengqolowa, itswele, igalikhi, iimbotyi, kunye neelentile. Abanye abantu banokuziva bengonwabanga esiswini emva kokutya isonka okanye iilentile ngenxa yezi zinto. Abanye abantu bacinga ukuba abanayo i-gluten, kodwa unobangela wokwenyani usenokuba zii-FODMAP ezifumaneka kwingqolowa.
- IiDisaccharides: Eyona iphambili kweli qela yilactose. Olu luhlobo lweswekile efumaneka kubisi nakwiimveliso zobisi. Abantu abaninzi bafumana iingxaki zesisu xa besela ubisi kuba le lactose kunzima ukuyigaya.
- IiMonosaccharides: Oku kubhekisa kwi-fructose. Oko kukuthi, iswekile efumaneka kwiziqhamo. Kodwa ayizizo zonke iziqhamo, kwaye ezinye iziqhamo ziqulathe amanqanaba aphezulu e-fructose, nto leyo enokubangela iingxaki.
- IiPolyols: Ezi zibizwa ngokuba zii-sugar alcohols. Zihlala zisetyenziswa njengee-sweeteners zokwenziwa. Zikwafumaneka ngokwendalo kwezinye iziqhamo.
Kutheni le nto kunzima ukuyetyisa ezi FODMAP?
Le yindlela esebenza ngayo. Ukutya esikutyayo kudla ngokugaywa kwaye kufunxwe ngumzimba emathunjini ethu amancinci. Nangona kunjalo, ezi ntlobo zeecarbohydrate ezibizwa ngokuba yi-FODMAP aziqhekezwa kwaye zifunxwe lula.
Ngoko ke, xa zingenakufunxwa, amathumbu amancinci atsala amanzi amaninzi ukuze azityhalele phantsi ngokulula. Emva koko ezi FODMAP ziya kumathumbu amakhulu.
Khawuthelekelele, oku kufana netheko leqela lethu elinobuhlobo leebhaktheriya emathunjini amakhulu. Zitya ezi FODMAPs zingagayekiyo kwaye ziqalise inkqubo yokubilisa.Ngenxa yoko, igesi iveliswa.
Kuxa amanzi angaphezulu atsalwa emathunjini amancinci kunye nale gesi zidityanisiwe apho iimpawu ezifana nokudumba, iintlungu zesisu, ukudumba, urhudo, okanye ngamanye amaxesha ukuqhina kuvela khona.
Ngaba ke ngoko ii-FODMAP zimbi kubo bonke abantu?
Akunjalo konke konke. Enyanisweni, ii-FODMAP zifumaneka ekutyeni okuninzi okunempilo. Umzekelo, zifumaneka kwimifuno, iziqhamo, kunye neenkozo. Zikukutya okulungileyo kwiibhaktheriya ezilungileyo emathunjini ethu. Oko kuthetha ukuba ziyimfuneko kwinkqubo yokugaya esempilweni.
Nangona kunjalo, abanye abantu baneenkqubo zokugaya ezibuthathaka kakhulu. Ingakumbi abo baneemeko ezifana ne -Irritable Bowel Syndrome (IBS) okanye i-Small Intestinal Bacterial Overgrowth (SIBO) , abangakwaziyo ukunyamezela ubungakanani begesi namanzi aveliswa zezi FODMAP. Ezi mpawu zixhaphake kakhulu kwaba bantu. Ukutya okuphantsi kwe FODMAP kucetyiswa kakhulu kubantu abanjalo.
Ungayitya njani i-Low FODMAP Diet?
Oku akuyonto oyenzayo yonke ngaxeshanye. Kufana nomsebenzi wobucuphi. Luphando lokufumanisa ukuba zeziphi kanye kanye ukutya okukubangela iingxaki. Kukho amanqanaba amathathu aphambili oku.
1. Isigaba sokususa
Eli linqanaba lokuqala nelona linzima. Ngeli xesha, kuya kufuneka uyeke ngokupheleleyo ukutya okune-FODMAP eninzi. Oku kudla ngokuthatha malunga neeveki ezi-2 ukuya kwezi-6. Ngeli xesha, amathumbu akho aya kuphumla kakuhle kwaye ukungakhululeki kuya kuncipha.
2. Isigaba soKuphinda siqalise
Nje ukuba iimpawu zakho ziphucuke kakhulu, siza kuqala ukuphinda siqalise ukutya nganye nganye, nganye nganye. Kodwa oku kwenziwa ngendlela ecwangcisiweyo kakhulu. Umzekelo, iveki enye uza kuzama i-lactose (ubisi). Kwiveki elandelayo uza kuzama i-fructose (isiqhamo). Ngale ndlela singafumanisa ukuba leliphi iqela le-FODMAP elikubangela ukungakhululeki kunye nokuba kufuneka utye kangakanani ukuze uzive ungakhululekanga.
3. Isigaba soLondolozo/soBuqu
Ngoku ekubeni uyazi into ovakalelwa kukuba yiyo kunye nento onyamezelayo, inyathelo elilandelayo kukudala isicwangciso sokutya esinempilo nesexesha elide esifanelekileyo kuwe, ukhawulele kuphela ukutya ovakalelwa kukuba yiyo kwaye ubandakanye yonke enye into. Injongo ayikokukhawulela ukutya, kodwa kukukunceda utye ukutya okwahlukeneyo kangangoko kunokwenzeka.
Zithini ukutya kwe-FODMAP?
Nantsi eminye imizekelo. Ungafumana uluhlu olupheleleyo kugqirha wakho okanye kwingcali yesondlo.
| Ukutya Okuphezulu Kwe-FODMAP Okufanele Ukuphephe | Ukutya Okuncinci Kwe-FODMAP Onokukutya |
|---|---|
| Imifuno: U-anyanisi, igalikhi, i-beetroot, ikhaphetshu, ikholifulawa | Imifuno: Iikaroti, iikhukhamba, ithanga, ispinatshi, iimbotyi ezihlumayo (ngobuninzi obuncinci) |
| Iziqhamo: Iapile, imango, ivatala, icherry, ipesika | Iziqhamo: Iibhanana (ezingekavuthwa), iidiliya, amaqunube, iiorenji, ipayinapile |
| Ukutya kobisi: ubisi lwenkomo, iyogathi, i-ayisikhrim, itshizi ethambileyo | Ukutya kobisi: Ubisi olungenayo i-lactose, itshizi eqinileyo, ubisi lwe-almond |
| Iiproteni: iilentili, iitshizi, iimbotyi, inyama ezicutshungulwayo ezifana neesoseji | Iiproteni: Inyama, intlanzi, inkukhu, amaqanda, itofu |
| Iinkozo: Ukutya okwenziwe ngengqolowa, irhasi, irye (isonka, ipasta) | Iinkozo: Irayisi, ii-oat, i-quinoa, isonka esingenagluten |
Izinto ekufuneka uzazi ngaphambi kokuba uqale olu hlobo lokutya
Ayilunganga le nto ukuqala wedwa. Zininzi izizathu zaloo nto.
1. Funa ingcebiso kagqirha: Kubalulekile ukuqala ufumanise ukuba iimpawu zakho zibangelwa yimeko efana ne-IBS okanye esinye isifo esinzima. Ngoko ke, qiniseka ukuba ubona ugqirha wakho. Angakuthumela kwingcali yokutya efanelekileyo.
2. Isicwangciso: Lo ngumsebenzi onzima kancinci. Ngoko ke khetha ixesha apho unexesha lokuphumla kwaye ungenaxinzelelo. Awunakuyeka phakathi kolu hlobo lokutya. Ukuba wenza njalo, lonke uvavanyo luya kusilela.
3. Lungela:Ngaphambi kokuba uqale, yeka ukutya okune-FODMAP eninzi ekhaya lakho, yenza uluhlu lokutya onokukutya, kwaye uzise izithako ezifunekayo. Oku kuya kwenza kube lula ukupheka ngokungxama.
Into ebalulekileyo kukuba oku akuyondlela yokutya ubomi bonke. Injongo ephambili kukukunceda uyeke ukutya okungenampilo kwaye ubuyisele ukutya okwahlukileyo okuninzi kangangoko kunokwenzeka ekutyeni kwakho.
Olu vavanyo aluzukusebenza kubo bonke abantu. Kusenokwenzeka ukuba iimpawu zakho azibangelwa yi-FODMAPs. Kodwa oko akuyongxaki. Ukuba kunjalo, ungathetha nogqirha wakho uze ugqibe ngento omawuyenze ngokulandelayo.
Umyalezo Wokuya Ekhaya
- I-Low FODMAP Diet yindlela yokunciphisa ukutya okwethutyana esetyenziselwa ukuchonga ukutya okubangela iimpawu ezinje ngokuphazamiseka kwesisu rhoqo, igesi, kunye nokudumba.
- IiFODMAP azikho mbi kuye wonke umntu. Zifumaneka ekutyeni okuninzi okunempilo. Olu hlobo lokutya lucetyiswa kubantu abaneenkqubo zokugaya ukutya ezibuthathaka, ezifana ne-IBS.
- Kukho amanqanaba amathathu oku: ukususa, ukuphinda kusetyenziswe, kunye nokulungelelanisa.
- Ungaze ulandele olu hlobo lokutya wedwa ngaphandle kwengcebiso kagqirha okanye ingcali yesondlo efanelekileyo. Kubaluleke kakhulu ukuba uqale ufumane uxilongo oluchanekileyo.
- Injongo ephambili yale ndlela yokutya asikokukuthintela ukutya, kodwa kukuchonga izinto ezikubangela ukuba utye ukutya okwahlukileyo kangangoko unako.
👩🏽⚕️ Imibuzo eyongezelelweyo (Ii-FAQ)
💬 🥩 Zeziphi ukutya ezine-iron eninzi? (Zeziphi ukutya ezine-iron eninzi?)
Ngokubanzi, inyama ebomvu, isibindi, kunye nemifuno eluhlaza efana nesipinatshi, kunye neenkozo ezifana neelentile kunye neetshickles, zizityebi kwi-iron. Kodwa ukuba uhlala unengxaki yokudumba, ezinye zezi zinto zokutya zinokubangela ukudumba. Yiyo loo nto kufuneka sazi ngokutya okuphantsi kwe-FODMAP.
💬 🫘 Kutheni isisu sam sivakala sidumbile xa ndisitya ukutya okune-iron?
Rhoqo, izinto ezifana neetshizi, iimbotyi eziluhlaza, kunye neelentile ziphezulu kwi-iron, i-fiber, kunye ne-FODMAP. Ezi zezona zinto zibangela igesi xa zibila emathunjini. Ke, kweli nqaku, singafunda indlela yokunciphisa ukudumba kwesisu ngelixa uthatha i-iron.
💬 🥬 Zeziphi ukutya onokukutya ukuze ufumane i-iron ngaphandle kokubangela igesi?
Ngokuqinisekileyo! Ungakhetha imithombo yesinyithi esiphantsi kwe-FODMAP. Umzekelo, izinto ezifana nespinatshi, inyama, intlanzi, kunye namaqanda zizityebi kwi-iron kwaye zinciphisa ukudumba. Ukuba unengxaki yegesi kunye nokudumba, funda ngokutya okuphantsi kwe-FODMAP kweli nqaku.
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