Ingabe uvame ukuba nezinkinga zesisu? Ingabe ulwa nezinkinga ezifana nokuzizwa ugcwele, igesi, ukuqunjelwa, noma ukuqunjelwa? Ngezinye izikhathi sicabanga ukuthi lezi yizinto ezivamile. Kodwa isizathu salokhu kungakhululeki okunye kokudla esikudlayo. Namuhla, sizokhuluma ngokudla okukhethekile okuzokusiza ukuthi ubone futhi ulawule ukudla okunjalo futhi kunikeze uhlelo lwakho lokugaya ukudla impumuzo.
Kalula nje, ayini ama-FODMAP?
Igama elithi FODMAP lingase lizwakale liyinkimbinkimbi uma ulizwa. Kodwa empeleni lilula kakhulu. I-FODMAP isifinyezo esimele ama-Fermentable Oligosaccharides, ama-Disaccharides, ama-Monosaccharides nama-Polyols .
Ungacabangi ngala mazwi angajwayelekile. Kalula nje, lezi yizinhlobo eziningana zama-carbohydrate abilayo okunzima ukuthi amathumbu ethu agaye kalula.
Ake sichaze lokhu kakhudlwana:
- Okuvundiswayo: Lokhu kusho ukuthi amabhaktheriya asemathunjini ethu amakhulu athatha lokhu kudla bese "ekudla", akhiqize igesi kule nqubo. Lokhu kubizwa ngokuthi ukuvundiswa.
- Ama-oligosaccharide: Lawa avame ukutholakala ekudleni okufana nokolweni, u-anyanisi, igalikhi, ubhontshisi, kanye nobhontshisi. Abanye abantu bangase babe nokungakhululeki esiswini ngemva kokudla isinkwa noma ubhontshisi ngenxa yalokhu. Abanye abantu bacabanga ukuthi banokungabekezelelani kwe-gluten, kodwa imbangela yangempela ingaba ama-FODMAP atholakala kukolweni.
- Ama-Disaccharides: Eyinhloko kuleli qembu yi-lactose. Lolu uhlobo lukashukela olutholakala ebisini nasemikhiqizweni yobisi. Abantu abaningi babhekana nezinkinga zesisu uma bephuza ubisi ngoba le lactose kunzima ukuyigaya.
- Ama-Monosaccharides: Lokhu kubhekisela ku-fructose. Okusho ukuthi, ushukela otholakala ezithelweni. Kodwa akuzona zonke izithelo, kanti ezinye izithelo ziqukethe amazinga aphezulu e-fructose, okungadala izinkinga.
- Ama-Polyols: Lawa abizwa ngokuthi ama-sugar alcohols. Avame ukusetshenziswa njengezithasiselo zokwenziwa. Aphinde avele ngokwemvelo kwezinye izithelo.
Kungani kunzima ukugaya la ma-FODMAP?
Yile ndlela esebenza ngayo. Ukudla esikudlayo kuvame ukugaywa futhi kumuncwe umzimba emathunjini ethu amancane. Kodwa-ke, lezi zinhlobo zama-carbohydrate abizwa ngokuthi ama-FODMAP aziqhekeki futhi zimuncwe kalula kanjalo.
Ngakho-ke, uma zingenakumuncwa, amathumbu amancane adonsa amanzi amaningi ukuze azicindezele phansi kalula. Bese lawa ma-FODMAP eqhubekela emathunjini amakhulu.
Cabanga nje, lokhu kufana nephathi yekoloni lethu elinobungane lamagciwane emathunjini amakhulu. Adla la ma - FODMAP angagayeki bese eqala inqubo yokubilisa.Ngenxa yalokho, kukhiqizwa igesi .
Kulapho amanzi angaphezulu adonswa emathunjini amancane kanye naleli gesi kuhlangana khona lapho izimpawu ezifana nokuqunjelwa, ubuhlungu besisu, ukuqunjelwa, uhudo, noma ngezinye izikhathi ukuqunjelwa kuvela khona.
Ngakho-ke ingabe ama-FODMAP ayingozi kuwo wonke umuntu?
Lutho neze. Eqinisweni, ama-FODMAP atholakala ekudleni okuningi okunempilo. Isibonelo, atholakala emifino, izithelo, kanye nokusanhlamvu. Angukudla okuhle kwamagciwane amahle asemathunjini ethu. Lokho kusho ukuthi ayadingeka ohlelweni lokugaya ukudla olunempilo.
Kodwa-ke, abanye abantu banezinhlelo zokugaya ezibucayi kakhulu. Ikakhulukazi labo abanezimo ezifana ne -Irritable Bowel Syndrome (IBS) noma i-Small Intestinal Bacterial Overgrowth (SIBO) , abangakwazi ukubekezelela inani legesi namanzi akhiqizwa yilawa ma-FODMAP. Lezi zimpawu zivame kakhulu kulaba bantu. Ukudla Okuphansi kwe-FODMAP kunconywa kakhulu kubantu abanjalo.
Ungadla kanjani ukudla okuphansi kwe-FODMAP?
Lokhu akuyona into oyenza ngesikhathi esisodwa. Kufana nomsebenzi wokuhlola. Kuwuphenyo lokuthola ukuthi yikuphi ukudla okukubangela izinkinga. Kunezigaba ezintathu eziyinhloko kulokhu.
1. Isigaba Sokuqeda
Lesi yisigaba sokuqala nesinzima kakhulu. Phakathi nalesi sikhathi, kuzodingeka ususe ngokuphelele konke ukudla okune-FODMAP ephezulu. Lokhu kuvame ukuthatha cishe amasonto amabili kuya kwayisithupha. Phakathi nalesi sikhathi, amathumbu akho azophumula kahle futhi ukungakhululeki kuzoncipha.
2. Isigaba Sokubuyiselwa
Uma izimpawu zakho sezithuthuke kakhulu, sizoqala ukuvuselela ukudla ngakunye, ngakunye. Kodwa lokhu kwenziwa ngendlela ehleliwe kahle. Isibonelo, ngesonto elilodwa uzozama i-lactose (ubisi). Ngesonto elilandelayo uzozama i-fructose (isithelo). Ngale ndlela singathola ukuthi yiliphi iqembu le-FODMAP elikubangela ukungakhululeki nokuthi udinga ukudla okungakanani ukuze uzizwe ungakhululekile.
3. Isigaba Sokulungisa/Sokwenza Ngokwezifiso
Manje njengoba usuyazi ukuthi yini ozwela kuyo nokuthi yini obekezelelayo, isinyathelo esilandelayo ukudala uhlelo lokudla olunempilo nolwesikhathi eside olufanele wena, ukhawulele ukudla ozwela kukho kuphela futhi ufaka konke okunye. Umgomo awukona ukukhawulela ukudla, kodwa ukukusiza ukuthi udle ukudla okuhlukahlukene ngangokunokwenzeka.
Kuyini ukudla kwe-FODMAP?
Nazi ezinye izibonelo. Ungathola uhlu oluphelele kudokotela wakho noma kuchwepheshe wezokudla.
| Ukudla Okune-FODMAP Eningi Okufanele Ukugweme | Ukudla Okune-FODMAP Ephansi Ongakudla |
|---|---|
| Imifino: U-anyanisi, ugalikhi, i-beetroot, iklabishi, i-cauliflower | Imifino: Izaqathi, ukhukhamba, ithanga, isipinashi, amahlumela obhontshisi (ngobuningi obulinganiselwe) |
| Izithelo: I-apula, imango, ikhabe, i-cherry, i-peach | Izithelo: Ubhanana (ongavuthiwe), amagilebhisi, ama-strawberry, amawolintshi, uphayinaphu |
| Ukudla kobisi: ubisi lwenkomo, iyogathi, i-ayisikhilimu, ushizi othambile | Ukudla kobisi: Ubisi olungenayo i-lactose, ushizi oqinile, ubisi lwe-almond |
| Amaprotheni: amalentili, ama-chickpeas, ubhontshisi, inyama ecutshunguliwe njenge-sausage | Amaprotheni: Inyama, inhlanzi, inkukhu, amaqanda, i-tofu |
| Okusanhlamvu: Ukudla okwenziwe ngokolweni, ibhali, i-rye (isinkwa, i-pasta) | Okusanhlamvu: Ilayisi, i-Oats, i-Quinoa, isinkwa esingenayo i-gluten |
Izinto okufanele uzazi ngaphambi kokuqala lokhu kudla
Akukuhle ukuqala wedwa lokhu. Kunezizathu eziningana zalokho.
1. Funa iseluleko sezokwelapha: Kubalulekile ukunquma kuqala ukuthi izimpawu zakho zibangelwa yisimo esifana ne-IBS noma esinye isifo esingathi sína. Ngakho-ke, qiniseka ukuthi ubona udokotela wakho. Angakudlulisela kudokotela oqeqeshiwe wezokudla.
2. Hlela: Lona umsebenzi onzima kancane. Ngakho khetha isikhathi lapho unesikhathi samahhala futhi ungacindezelekile. Awukwazi ukuyeka phakathi nalokhu kudla. Uma wenza kanjalo, lonke ucwaningo luzohluleka.
3. Lungela:Ngaphambi kokuthi uqale, susa ukudla okune-FODMAP eningi ekhaya lakho, bhala uhlu lokudla ongakudla, bese uletha izithako ezidingekayo. Lokhu kuzokwenza kube lula ukupheka ngokushesha.
Into ebalulekile ukuthi lokhu akuyona ukudla okudliwa impilo yonke. Umgomo omkhulu ukukusiza ukuthi uqede ukudla okungenampilo futhi ubuyisele ukudla okuningi ngangokunokwenzeka ekudleni kwakho.
Lokhu kuhlolwa ngeke kusebenzele wonke umuntu. Kungenzeka ukuthi izimpawu zakho azibangelwa yi-FODMAP. Kodwa lokho akuyona inkinga. Uma kunjalo, ungakhuluma nodokotela wakho bese unquma ukuthi yini ozoyenza ngokulandelayo.
Umlayezo Wokuya Nawe Ekhaya
- I-Low FODMAP Diet iyindlela yesikhashana yokunciphisa ukudla esetshenziselwa ukuhlonza ukudla okubangela izimpawu ezifana nokuphazamiseka kwesisu njalo, igesi, kanye nokuqunjelwa.
- Ama-FODMAP awayona into embi kuwo wonke umuntu. Atholakala ekudleni okuningi okunempilo. Lokhu kudla kunconywa kubantu abanezinhlelo zokugaya ukudla ezibucayi, njenge-IBS.
- Kunezigaba ezintathu kulokhu: ukususwa, ukubuyiselwa, kanye nokuzivumelanisa nezimo.
- Ungalokothi ulandele lokhu kudla wedwa ngaphandle kweseluleko sikadokotela noma isazi sokudla esiqeqeshiwe. Kubaluleke kakhulu ukuthola ukuxilongwa okunembile kuqala.
- Umgomo omkhulu walokhu kudla akukhona ukwenqabela ukudla, kodwa ukuhlonza izinto ezikubangelayo bese uvumela ukuthi ujabulele ukudla okuningi ngangokunokwenzeka.
👩🏽⚕️ Imibuzo eyengeziwe (ama-FAQ)
💬 🥩 Yikuphi ukudla okune-iron eningi? (Yikuphi ukudla okune-iron eningi?)
Ngokuvamile, inyama ebomvu, isibindi, kanye nemifino eluhlaza njengespinashi, kanye nokusanhlamvu okufana ne-lentile nama-chickpeas, kucebile nge-iron. Kodwa uma uvame ukuba nenkinga yokuqunjelwa, okunye kwalokhu kudla kungabangela ukuqunjelwa. Yingakho sidinga ukwazi ngokudla okuphansi kwe-FODMAP.
💬 🫘 Kungani isisu sami sivuvukala uma ngidla ukudla okune-iron?
Ngokuvamile, izinto ezifana noshizi, ubhontshisi oluhlaza, kanye ne-lentile zigcwele i-iron, i-fiber, kanye ne-FODMAP. Yilezi ezibangela igesi uma zibila emathunjini. Ngakho-ke, kulesi sihloko, singafunda ukuthi singanciphisa kanjani ukucasuka kwesisu ngenkathi sithatha i-iron.
💬 🥬 Yikuphi ukudla ongakudla ukuze uthole i-iron ngaphandle kokubangela igesi?
Impela! Ungakhetha imithombo yensimbi ephansi ye-FODMAP. Isibonelo, izinto ezifana nesipinashi, inyama, inhlanzi, namaqanda zicebile ngensimbi futhi zinciphisa ukuqunjelwa. Uma unezinkinga ngegesi nokuqunjelwa, funda ngokudla okuphansi kwe-FODMAP kulesi sihloko.
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