Ukutya kwe-FODMAP: yintoni kunye nokuba yenzelwe ntoni
Umxholo
- Uluhlu lokutya lweFODMAP
- Ukutya okuvunyelweyo
- Uyenza njani indlela yokutya yeFODMAP
- Ukunyamekela
- Imenyu yokutya yeFODMAP
Ukutya kwe-FODMAP kubandakanya ukususa ukutya okuqukethe i-fructose, i-lactose, i-fruct kunye ne-galactooligosaccharides kunye neeshukela ezinotywala, ezinje ngeminqathe, ii-beet, ii-apile, iimango kunye nobusi, umzekelo, kukutya kwemihla ngemihla.
Oku kutya kufakwe kakubi emathunjini amancinci, kuvundiswa kakhulu ziibhaktheriya ezivela kwizityalo zesisu kwaye ziimolekyuli ezisebenzayo, ezibangela iimpawu ezinje ngokugaya ukutya okungalunganga, irhasi egqithisileyo kunye norhudo, ezinokuthi zitshintshe kunye nexesha lokuqhinwa, ukudumba kwesisu kunye ne-colic, ukuba luncedo ngakumbi kwimeko yesifo sengqondo samathumbu.
Iimpawu zamathumbu anokucaphuka ziyahluka ukusuka komnye umntu uye komnye, ngenxa yoko kubalulekile ukuba umntu lowo azi kwaye azame ukufumanisa ukuba kukuphi ukutya okubangela ukungonwabi, ukuzisusa ekudleni.
Uluhlu lokutya lweFODMAP
Ukutya kwefodmap kuhlala iicarbohydrate kwaye zihlelwa ngokwamaqela ama-5, njengoko kubonisiwe kule theyibhile ilandelayo:
| Uhlobo lwefodmap | Ukutya kwendalo | Ukutya okucutshungulwayo |
| Imonosaccharides (fructose) | Iziqhamo: iapile, ipere, ipesika, imango, iimbotyi eziluhlaza okanye iimbotyi, ivatala, ziyagcina, iziqhamo ezomisiweyo, incindi yeziqhamo kunye neetsheri. | Iiswiti: isiraphu yengqolowa, ubusi, i-agave nectar kunye ne-fructose isiraphu, ezinokubakho kwezinye ukutya, ezinje ngeicookie, iziselo ezihlwahlwazayo, iijusi ezinamanzi, jellies, umgubo wekhekhe, njl. |
| Disaccharides (ilalose) | Ubisi lweenkomo, ubisi lweebhokhwe, ubisi lweegusha, ukhilimu, irikotta kunye necottage cheese. | I-Cream cheese, i-soverte, iyogathi kunye nokunye ukutya okuqukethe ubisi. |
| I-Fructo-oligosaccharides (i-fructans okanye i-FOS) | Iziqhamo: iPersimmon, ipesika, iapile, iilitshi kunye nevatala. Iimbotyi: artichokes, asparagus, beet, Brussels sprouts, broccoli, kale, anise, garlic, itswele, ertyisi, abelmosco, shallot kunye ne-red-leaf chicory. Ukutya okuziinkozo: ingqolowa nerye (ngesixa esikhulu) kunye nabazala. | Ukutya okunomgubo wengqolowa, ipasta ngokubanzi ngengqolowa, iikeyiki, iibhiskithi, i-ketchup, imayonnaise, isardard, inyama egqityiweyo enje ngesausage, ii-nuggets, i-ham kunye ne-bologna. |
| IGalacto-oligosaccharides (i-GOS) | Iilentile, iinkukhu, iinkozo enkonkxiweyo, iimbotyi, ii-ertyisi, iimbotyi zesoya xa zizonke. | Iimveliso eziqulathe oku kutya |
| Iipolyol | Iziqhamo: iapile, iapilkosi, ipesika, nectarine, ingulube, ipere, iplamu, ivatala, iavokhado kunye netsheri. Imifuno: icauliflower, amakhowa kunye nee-ertyisi. | Iiswiti: i-xylitol, i-mannitol, i-maltitol, i-sorbitol, iimveliso ezine-glycerin, i-erythritol, i-lactitol kunye ne-isomalt. |
Ke, ukongeza ekwazini ukutya okutyebileyo ngokwendalo kwii-fodmaps, kubalulekile ukuba uqaphele uluhlu lwezithako zokutya okusetyenzisiweyo, ezikhoyo kwileyibhile yokutya. Funda indlela yokufunda iilebhile.
Ukutya okuvunyelweyo
Ukutya okunokufakwa koku kutya zezi:
- Iinkozo ezingenagluten, ezifana nerayisi kunye nehabile;
- Iziqhamo ezinje nge-mandarin, i-orenji, istrawberry, iidiliya, iirisbheri, ilamula, ibanana evuthiweyo kunye nevatala;
- Imifuno kunye nemifuno, enjengethanga, iminquma, ipepile ebomvu, iitumato, iitapile, ihlumelo lealfalfa, iminqathe, ukhukhamba kunye neebhatata;
- Iimveliso zobisi lweLactose;
- Inyama, intlanzi, amaqanda;
- I-Chia, iflakisi, isesame, ithanga kunye nembewu kajongilanga;
- Amandongomane afana namandongomane, ama-walnuts, amandongomane eBrazil;
- Irayisi, itapioca, umgubo wengqolowa okanye iiamangile;
- Iziselo zemifuno.
Ukongeza, isondlo sokutya sinokujonga ukusetyenziswa kweprobiotic njengesongezelelo sokulawula amathumbu, kuba kuyangqinwa ukuba abantu abanengxaki yesifo sokukrala kwamathumbu banokungalingani kwi-microbiota yamathumbu. Olunye uphononongo lwesayensi lubonakalisile ukuba ukusetyenziswa kweeprobiotic kunokunceda ukunciphisa iimpawu. Funda ngakumbi malunga neprobiotic.
Uyenza njani indlela yokutya yeFODMAP
Ukwenza oku kutya, kuya kufuneka ususe ukutya okutyebileyo kwiFodmap kangangexesha leeveki ezi-6 ukuya kwezi-8, ulumke ekuchongeni ukuphucuka kweempawu zokuqaqanjelwa ngamathumbu. Ukuba akukho phuculo kwiimpawu, ukutya kungamiswa emva kweeveki ezisi-8 kwaye kufuneka kufunwe unyango olutsha.
Ukuba iimpawu ziyaphucuka, emva kweeveki ezisi-8 ukutya kufuneka kubuyiselwe kancinci kancinci, ukuqala ngeqela elinye ngexesha. Umzekelo, iqala ngokwazisa iziqhamo ezityebileyo kwiiFodmaps, ezinje ngeeapile, amapere kunye neevatala, kujongwa ukuba ngaba iimpawu zamathumbu ziyavela kwakhona.
Oku kubuyiswa kancinci kokutya kubalulekile ukuze kuthi kuchongwe ukutya okubangela ukungonwabi esiswini, ekufuneka kusetyenziswe rhoqo kumanani amancinci, kungabi yinxalenye yendlela eqhelekileyo yokutya.
Ukunyamekela
Ukutya kweFodmap kunokubangela ukusetyenziswa kancinci kwezakha mzimba ezibalulekileyo, ezinje ngefayibha, iikhabhohayidrethi kunye necalcium, ukongeza kwimfuno yokungabandakanyi ukutya okusempilweni ngexesha lovavanyo. Ke, kubalulekile ukuba oku kutya kubekwe esweni ngugqirha kunye nesondlo, ukuqinisekisa impilo yomguli.
Ukongeza, kubalulekile ukukhumbula ukuba oku kutya kusebenza malunga ne-70% yezigulana ezine-Irritable Bowel Syndrome, kwaye kufuneka kwenziwe unyango olutsha kwimeko apho ukutya kungakhange kufezekise iziphumo ezilungileyo.
Imenyu yokutya yeFODMAP
Itheyibhile elandelayo ibonisa umzekelo we-3-day Fodmap menu menu:
| I-snack | Usuku 1 | Usuku 2 | Usuku 3 |
| Isidlo sakusasa | I-Banana Smoothie: I-200 ml yobisi lwe-chestnut + i-1 banana + i-2 col yesobho se-oat | Ijusi yamagilebhisi + 2 izilayi zesonka esingena-gluten kunye ne-mozzarella cheese kunye neqanda | I-200 ml yobisi olungena-lactose + 1 tapioca kunye neqanda |
| I-snack yasekuseni | Iincindi ezi-2 zemelon + zecashew 7 | I-yogurt engena-lactose + 2 col chia tea | Ibhanana e-1 ecujiweyo kunye ne-1 col yesuphu yebhotolo yamandongomane engekho nzulu |
| Isidlo sasemini isidlo sangokuhlwa | Irayisi irayisi kunye nenkukhu kunye nemifuno: iitumato, isipinatshi, zucchini, iminqathe kunye nesitshalo seqanda | Iirayisi zerayisi ezinomhlaba wedada wenyama kunye nesosi yetumato eneminquma + yeletisi, iminqathe kunye nesaladi yekhukhamba | Isityu sentlanzi kunye nemifuno: iitapile, iminqathe, iilike kunye nekhaphetshu |
| Ukutya okusemva kwemini | Iinanapple ijusi + ikeyiki yebhanana eneoats | 1 i-kiwi + 6 i-cookies ye-oatmeal cookies + i-chestnuts ezili-10 | I-Strawberry smoothie enobisi olungena-lactose + 1 isilayi sesonka esingena-gluten esineeshizi |
Kubalulekile ukuba ukhumbule ukuba umntu kufuneka anike ingqalelo ekuchongeni ukutya okubangela ukungonwabi kwamathumbu, kwaye oku kutya kufuneka kulandelwe iiveki ezi-6 ukuya kwezi-8, ngokwesikhokelo sikagqirha okanye isondlo.
Inani elibandakanyiweyo kwimenyu liyahluka ngokobudala, isini, ukusebenza komzimba kunye nezifo ezinxulumene noko. Eyona nto ifanelekileyo kukujonga isondlo malunga novavanyo olupheleleyo kunye nokuphuhlisa isicwangciso sesondlo esifanelekileyo kwiimfuno.
Fumanisa ezinye iindlela zendalo zokuphelisa iigesi zamathumbu.
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