Ingabe uvame ukuba negesi esiswini sakho? Noma uzizwa ungakhululekile lapho isisu sakho sigcwele futhi sivuvukele? Ingabe ngezinye izikhathi uba nobuhlungu besisu kanye nezinkinga ezifana nokuvuvuka noma ukuqunjelwa? Abantu abaningi baphila nalezi zinto becabanga ukuthi, "O, lokhu kuyinto evamile." Kodwa impilo yakho ingaba lula kangakanani ukube ungathola imbangela yalokhu kungakhululeki futhi ukuphathe kahle? Namuhla sikhuluma ngokudla okukhethekile okungasiza ngalokho.
Kalula nje, ayini ama-FODMAP?
Igama elithi FODMAP lingase lizwakale liyinkimbinkimbi uma ulizwa. Kodwa empeleni lilula kakhulu. I-FODMAP isifinyezo esibhekisela eqenjini lama-carbohydrate okunzima emizimbeni yethu, ikakhulukazi amathumbu ethu, ukuwagaya futhi avundiswa kalula.
Ake sikuchaze kalula lokhu:
- F - Iyabila: Lokhu kusho ukuthi iba ukudla kwamagciwane asemathunjini ethu, ngakho-ke idlula enkambisweni yokukhiqiza igesi (ukubila).
- O - Ama-oligosaccharides: Lawa uhlobo lwefayibha. Izibonelo zifaka u-anyanisi, ugalikhi, ubhontshisi, udali, kanye nemikhiqizo eminingi kakolweni.
- D - Ama-Disaccharides: Leli qembu lihlanganisa ikakhulukazi ushukela otholakala ebisini nasemikhiqizweni yobisi, okuyi-lactose.
- M - Ama-Monosaccharides: Lokhu kubhekisela kushukela otholakala ezithelweni, okuyi-fructose. Kodwa akuzona zonke izithelo ezinawo, futhi ezinye izithelo zinawo kakhulu.
- P - Ama-Polyols: Lawa aziwa nangokuthi 'ama-sugar alcohols'. Atholakala njengezithambisi zokwenziwa futhi ngokwemvelo kwezinye izithelo.
Ngakho-ke, ukudla okuphansi kwe-FODMAP kuyindlela yokudla eqeda okwesikhashana izinhlobo zama-carbohydrate okunzima ukuwagaya (ama-FODMAP) okukhulunywe ngawo ngenhla. Lokhu kunikeza uhlelo lwakho lokugaya ukudla ikhefu futhi kunciphisa izimpawu ezingakhululekile.
Kungani kunzima kwabanye abantu ukugaya lawa ma-FODMAP?
Lena indaba ethakazelisayo kakhulu. Cabanga ngale ndlela, ama-FODMAP ayimixhantela yama-molecule kashukela axhumene ndawonye. Ukuze imizimba yethu iwamunce, la ma-chain kudingeka ahlukaniswe abe ama-molecule ngamanye. Kodwa into ekhethekile ngama-FODMAP ukuthi awaqhekeki kalula kanjalo.
Ngakho-ke kwenzekani?
1. Zidonsela amanzi: Njengoba lawa ma-FODMAP angagayeki edlula emathunjini ethu amancane, adonsela amanzi amaningi azungezile, njengoba nje isiponji simunca amanzi.
2. Ukuya emathunjini amakhulu: Ama-FODMAP abe eseya emathunjini ethu amakhulu kanye nala manzi.
3. Iba ukudla kwamagciwane:Lokhu kufana nedili elikhulu lamagciwane anobungane emathunjini ethu. Adla la ma-FODMAP bese ewabilisa.
4. Kukhiqizwa igesi: Igesi ikhiqizwa njengomkhiqizo olandela le nqubo yokubilisa.
Leyo gesi yiyo egcwalisa isisu sakho, ibangele ukuqunjelwa, futhi ngezinye izikhathi ibangela ukuqaqamba kwesisu. Lawo manzi engeziwe owamunca ekuqaleni angabangela uhudo kwabanye abantu, kanye nokuqunjelwa kwabanye.
Into ebalulekile ukuthi, ama-FODMAP awawona ukudla okubi . Awayona inkinga kumuntu onesifo samathumbu esinempilo. Eqinisweni, i-fiber ekuwo iyadingeka amabhaktheriya amahle asemathunjini ethu. Inkinga ingabantu abanesifo samathumbu esibucayi kuphela.
Ubani ozuza ekudleni okuphansi kwe-FODMAP?
Lokhu kudla kunconywa kakhulu kubantu abanezinkinga ezithile zezempilo.
- I-Irritable Bowel Syndrome (IBS): Lena imbangela eyinhloko. Ucwaningo luthole ukuthi abantu abaningi abane-IBS banganciphisa kakhulu izimpawu zabo ngale ndlela yokudla.
- Ukukhula Okukhulu Kwamabhaktheriya Amathumbu Amancane (i-SIBO): Lesi yisimo lapho kukhona ukukhula okungaphezulu kwamabhaktheriya emathunjini amancane. Abantu abanalesi simo bangathola impumuzo ngokunciphisa ama-FODMAP.
- Izinkinga zokugaya ukudla ezingakatholakali: Uma ungakatholakali une-IBS, kodwa ube nezinkinga zesikhathi eside njengegesi nokuqunjelwa, ungasebenzisa lokhu kudla "njengokudla kokuqeda" ukuthola ukuthi yikuphi ukudla okukukhathazayo.
Uyenza kanjani ngempela le ndlela yokudla? Kunezigaba ezintathu eziyinhloko kuyo!
Lokhu akuyona into eyenziwa ngesikhathi esisodwa. Kuyinto edinga ukwenziwa ngokwecebo, njengokwenza ucwaningo lwesayensi.
1. Isigaba 1: Isigaba Sokuqeda
Lesi yisigaba sokuqala futhi esinzima kakhulu. Kulesi sigaba, uzosusa ngokuphelele konke ukudla okune-FODMAP ephezulu isikhathi esingamasonto amabili kuya kwayisithupha . Phakathi nalesi sikhathi, uzobona ukuthi izimpawu zakho ziyathuthuka noma ziyanyamalala. Lokhu kufana nokuhlanza uhlelo.
2. Isigaba 2: Isigaba Sokuqala Kabusha
Uma izimpawu zakho ziphelile esigabeni sokuqala, manje sekuyisikhathi sokwenza njengomphenyi. Kulesi sigaba, kufanele ubuyisele kancane kancane amaqembu e-FODMAP ayekade esusiwe ekudleni kwakho, ngalinye ngalinye .
Isibonelo, ungazama ukudla ukudla kobisi (ama-disaccharide) isonto elilodwa. Ngesonto elilandelayo, zama ukudla okuthile okufana nama-apula (ama-monosaccharide). Ngokuwahlola ngamunye ngamunye, ungathola ukuthi yiliphi iqembu le-FODMAP elikukhathazayo nokuthi udla malini kulo. Lesi sigaba singahlala cishe amasonto ayisishiyagalombili.
3. Isigaba 3: Isigaba Sokwenza Ngokwezifiso Nokulungisa
Ngolwazi oluthole eSigabeni sesi-2, manje usunokuqonda okungcono ngalokho okubangela ukungezwani komzimba nokuthi yini ongayidla. Kulesi sigaba, uzokhawulela kuphela ama-FODMAP okubangela ukungezwani komzimba , bese ufaka konke okunye ekudleni kwakho, ugcine ukudla okunempilo nokulinganiselayo. Lolu uhlelo lwakho lwesikhathi eside.
Yini engadliwa futhi engenakudliwa ekudleni okuphansi kwe-FODMAP?
Lolu uhlu olude. Kodwa ukuze kube lula ngawe ukuqonda, ake sibheke uhlu lwezibonelo zamanye amaqembu okudla ayinhloko. Khumbula, lolu akulona uhlu oluphelele, izibonelo ezivamile nje.
| Isigaba sokudla | Kufanelekile ukudliwa (i-FODMAP ephansi) | Ukudla okufanele kukhawulelwe/kugwenywe (i-FODMAP ephezulu) |
|---|---|---|
| Imifino | Izaqathi, ukhukhamba, ama-eggplant, isipinashi, amahlumela obhontshisi (anqunyelwe), amazambane, ubhatata, ilethisi | U-anyanisi, ugalikhi, ikholifulawa, i-beetroot, ummbila, amakhowe |
| Isithelo | Ubhanana (ongavuthiwe), amawolintshi, amagilebhisi, ama-strawberry, uphayinaphu, ikiwi | Izithelo ezomisiwe ezifana nama-apula, umango, amakhabe, amapheya, ama-cherries, nama-raisin |
| Okusanhlamvu / Ufulawa | Ilayisi, i-oats, isinkwa esingenayo i-gluten kanye ne-pasta, i-quinoa | Ukolweni, ibhali, i-rye (isinkwa, i-pasta, amabhisikidi, njll.) |
| Ukudla kobisi | Ubisi olungenayo i-lactose, ubisi lwe-alimondi, ushizi oqinile (isb. i-cheddar) | Ubisi lwenkomo olujwayelekile, iyogathi, i-ayisikhilimu, ushizi othambile |
| Amaprotheni | Inkukhu, inhlanzi, amaqanda, i-tofu | Ubhontshisi, uphizi, udali (ngobuningi), inyama ecutshunguliwe njengesoseji |
Yini okufanele uyenze ngaphambi kokuqala lokhu kudla?
Lokhu akuyona into ongaqala ngokuyifuna ku-inthanethi, ngoba uma ukwenze kabi, ungagcina uphuthelwe ukudla okunomsoco okudingayo.
1. Bona udokotela: Okokuqala, bona udokotela wakho bese ukhuluma ngezimpawu zakho. Kungase kube nenye imbangela yenkinga yakho. Udokotela wakho nguyena ozokunikeza iseluleko esingcono kakhulu sokuthi lokhu kudla kulungile yini kuwe noma cha.
2. Thola usizo kuchwepheshe wezokudla: Uma kungenzeka, thola usizo kuchwepheshe wezokudla onolwazi ngalolu hlobo lokudla. Lokhu kuzokunikeza isiqondiso sokuthi yini okufanele uyidle, yini okufanele uyigweme, nokuthi ungayenza kanjani ngaphandle kokulahla ukudla okunempilo.
3. Hlela: Hlela kahle ngaphambi kokuthi uqale lokhu. Letha ukudla okudingekayo okune-FODMAP Ephansi ekhaya bese ukugcine. Lahla izinto ezine-FODMAP Ephakeme ekhishini. Beka eceleni isikhathi sokwenza lokhu ngqo. Ngoba uma "ukhohlisa" kulokhu kudla, lonke ucwaningo luzohluleka.
Khumbula, lokhu akuyona indlela yokudla yokwehlisa isisindo. Leli ithuluzi lokuxilonga lokuthola ukuthi yikuphi ukudla okungalungile emzimbeni wakho.
Kuthiwani uma lokhu kungasebenzi?
Lokhu kungase kungasebenzi kuwe. Ngisho nakubantu abangaba ngu-25% abane-IBS, lokhu akunikezi impumuzo enkulu. Lokho kuvamile.
Ungakhathazeki uma lokhu kwenzeka. Kusho ukuthi izimpawu zakho azibangelwa ama-FODMAP, kodwa zibangelwa okunye. Ngaleso sikhathi, bona udokotela wakho futhi ukuze nixoxe ngokuthi yini okufanele uyenze ngokulandelayo. Kunezinye izivivinyo, ukwelashwa, kanye nezinye izinhlobo zokudla ongazama. Lesi isinyathelo esisodwa nje ohambweni lwakho lokululama.
Umlayezo Wokuya Nawe Ekhaya
- I-Low FODMAP Diet iwumkhawulo wesikhashana wokudla osetshenziselwa ukuhlonza ukudla okubangela izimpawu zezimo ezifana negesi, ukuqunjelwa, kanye ne-IBS.
- Lokhu kunezigaba ezintathu: ukususwa, ukubuyiselwa, kanye nokwenziwa kube ngasese kanye nokugcinwa.
- Ukudla okuqukethe ama-FODMAP (njengo-anyanisi, igalikhi, ukolweni, ubisi, ama-apula) akuzona ukudla "okubi". Kuyinkinga nje kubantu abanesifo sokuzwela.
- Kubaluleke kakhulu ukufuna iseluleko sezokwelapha ngaphambi kokuqala lokhu kudla. Uma kungenzeka, funa usizo kuchwepheshe wezokudla.
- Umgomo omkhulu walokhu kudla ukunciphisa ukudla okungalungile kuwe kuphela nokubuyisela ukudla okuhlukahlukene nokunomsoco ngangokunokwenzeka.
💬 Comments (0)
Awekho amazwana athunyelwe okwamanje. Faka amazwana akho lapha okokuqala ngqa.
Engeza amazwana akho