Konke malunga neeFODMAP: Ngubani omele abaphephe kwaye njani?

Umxholo

• Yintoni kanye kanye iiFODMAP?
• Zenza njani iiFODMAPs ukuba zibangele iimpawu zeGut?
• 1. Ukutsala iFluid ungene emathunjini
• 2. Ukuchola iintsholongwane
• Ke ngubani omele azame ukutya okuPhantsi kwe-FODMAP?
• Izinto zokwazi malunga nokutya okuphantsi kwe-FODMAP
• Kukutya okusezantsi kwe-FODMAP, hayi ukutya kwe-No-FODMAP
• Ukutya okuphantsi kwe-FODMAP ayisiGluten-Simahla
• Ukutya okune-FODMAP esezantsi ayisiYobisi-yasimahla
• Ukutya okuphantsi kwe-FODMAP ayisiyiyo eyokutya ixesha elide
• Ulwazi kwiiFODMAPs alufumaneki ngokulula
• Ngaba ukutya okune-Low-FODMAP Ukutya ngokulinganayo?
• Ifayibha
• Ikhalsiyam
• Ngaba wonke umntu otya ukutya okuphantsi-kwe-FODMAP kufuneka aPhephe iLactose?
• Xa kufuneka ufune ingcebiso kwezonyango
• Thatha uMyalezo waseKhaya

Ii-FODMAP liqela lee-carbohydrate ezinokutsha.

Bayaziwa ngokudala imiba yokugaya ukutya njengokuqunjelwa, igesi, iintlungu zesisu, urhudo kunye nokuqunjelwa kwabo banolwazelelelo kubo.

Oku kubandakanya inani elothusayo labantu, ngakumbi abo bane-bowel syndrome (IBS).

Ngethamsanqa, uphononongo lubonakalisile ukuba ukuthintela ukutya okuphezulu kwii-FODMAPs kunokuziphucula kakhulu ezi mpawu.

Eli nqaku lichaza ukuba zeziphi ii-FODMAPs kwaye ngubani omele aziphephe.

Yintoni kanye kanye iiFODMAP?

IFODMAP imele i Finokuchazeka Oligo-, Di-, Mono-saccharides kunye Ipheiioyile ().

La magama ngamagama enzululwazi anikwe amaqela e-carbs anokubangela imiba yokugaya ukutya kwabanye abantu.

Ii-FODMAPs zihlala zinamatyathanga amafutshane eswekile adityaniswe kunye kwaye awangenisi umzimba wakho ngokupheleleyo.

Ezi mpawu zibalulekileyo zibangela ukuba abanye abantu babe novakalelo kubo ().

Nanga amaqela aphambili eeFODMAP:

• IiOligosaccharides: IiCarbs kweli qela zibandakanya i-fructans (i-fructo-oligosaccarides kunye ne-inulin) kunye ne-galacto-oligosaccharides. Imithombo yokutya ephambili ibandakanya ingqolowa, irye, iziqhamo kunye nemifuno eyahlukeneyo, iimpuphu kunye nemidumba.
• Disaccharides: I-Lactose yeyona FODMAP iphambili kweli qela. Imithombo yokutya ephambili ibandakanya ubisi, iyogathi kunye netshizi ethambileyo.
• Monosaccharides: I-Fructose yeyona FODMAP iphambili kweli qela. Imithombo yokutya ephambili ibandakanya iziqhamo ezahlukileyo, ubusi kunye nectar.
• Iipolyol: IiCarbs kweli qela zibandakanya i-sorbitol, i-mannitol kunye ne-xylitol. Imithombo yokutya ephambili ibandakanya iziqhamo kunye nemifuno eyahlukeneyo, kunye nezinye izinto ezinencasa ezinje ngetshungama engenashukela.

Njengoko ubona, iiFODMAPs zifumaneka kuluhlu olubanzi lokutya kwemihla ngemihla.

Ngamanye amaxesha abakho ngokwendalo ekutyeni, ngelixa ngamanye amaxesha bongezwa ukongeza ukubonakala kokutya, ukuthungwa okanye incasa.

I-FODMAP imele iOrigo- Oligo-, Di-, Mono-saccharides kunye neePolyols. Ezi carbs azicoleki kakuhle ebantwini.

Zenza njani iiFODMAPs ukuba zibangele iimpawu zeGut?

Ii-FODMAP zinokubangela iimpawu zesisu ngeendlela ezimbini: ngokudweba ulwelo emathunjini nangokubola kwebhakteria.

1. Ukutsala iFluid ungene emathunjini

Ngenxa yokuba ii-FODMAP ziimixokelelwane ezimfutshane zeswekile, "zisebenza ngokungaqhelekanga." Oku kuthetha ukuba batsala amanzi kwizicubu zomzimba wakho ukuya emathunjini akho (,,,).

Oku kunokukhokelela kwiimpawu ezinjengokuqunjelwa kunye norhudo kubantu abanovakalelo (,,,).

Umzekelo, xa usitya i-FODMAP fructose, itsala amanzi aphindwe kabini emathunjini akho njengeglucose, engeyiyo i-FODMAP ().

2. Ukuchola iintsholongwane

Xa usitya iikhabhohbhothi, kufuneka zityiwe zibe siswekile enye ngee-enzymes ngaphambi kokuba zingene eludongeni lwamathumbu kwaye zisetyenziswe ngumzimba wakho.

Nangona kunjalo, abantu abanakho ukuvelisa ezinye ii-enzymes ezifunekayo ukophula ii-FODMAPs. Oku kukhokelela kwii-FODMAP ezingagungqiyo ezihamba emathunjini amancinci ukuya kumathumbu amakhulu, okanye ikholoni (,).

Into enomdla kukuba, amathumbu akho amakhulu likhaya lezigidigidi zebacteria ().

Ezi bhakteria zikhawulezisa ukubila ii-FODMAPs, zikhupha igesi kunye nezinye iikhemikhali ezinokubangela iimpawu zokugaya ukutya, njengokuqaqamba, iintlungu zesisu kunye nokutshintsha kwemikhwa yamathumbu kubantu abanovakalelo (,,,).

Umzekelo, izifundo zibonise ukuba xa usitya i-inulin ye-FODMAP, ivelisa i-70% ngaphezulu kwegesi emathunjini amakhulu kune-glucose ().

Ezi nkqubo zimbini zenzeka kuninzi lwabantu xa zitya ii-FODMAPs. Nangona kunjalo, ayinguye wonke umntu onolwazelelelo.

Isizathu sokuba abanye abantu bafumane iimpawu kwaye abanye bengacingi ukuba banxulumene nobuntununtunu bamathumbu, nto leyo eyaziwa ngokuba yi-colonic hypersensitivity ().

I-Colonic hypersensitivity ixhaphake kakhulu kubantu abane-IBS ().

Ii-FODMAP zitsala amanzi ziye emathunjini kwaye zibangele ukubola kwebhakteria kumathumbu amakhulu. Oku kwenzeka kuninzi lwabantu, kodwa kuphela abo baneempawu ezibuthathaka ezinokuphendula.

Ke ngubani omele azame ukutya okuPhantsi kwe-FODMAP?

Ukutya okuphantsi kwe-FODMAP kufezekiswa ngokuthintela ukutya okuphezulu kwezi carbs.

Iqela labaphandi liqale lacebisa umxholo wolawulo lwe-IBS ngo-2005 ().

I-IBS ixhaphake kakhulu kunokuba ungayiqonda. Ngapha koko, umntu omnye kwabali-10 une-IBS ().

Ngapha koko, kuye kwakho izifundo ezingaphezu kwe-30 zokuvavanya ukutya okuncinci kwe-FODMAP kubantu abane-IBS (,,,,).

Iziphumo ezivela kwezi zifundo zingama-22 zibonisa ukuba ukulandela oku kutya kunokuphucula oku kulandelayo ():

• Iimpawu zokugaya ukutya ngokubanzi
• Intlungu zesisu
• Ukuqhawula
• Umgangatho wobomi
• Irhasi
• Ukutshintsha kwemikhwa yamathumbu (zombini urhudo kunye nokuqunjelwa)

Kubalulekile ukuba uqaphele ukuba phantse kuzo zonke ezi zifundo, ukutya kunikwe yingcali yokutya.

Ngaphezu, uninzi lophando lwenziwa kubantu abadala. Ke ngoko, bukhona ubungqina obulinganiselweyo malunga nabantwana abalandela izidlo ezisezantsi ze-FODMAP ().

Kukwakho nokucinga ukuba ukutya okuncinci kwe-FODMAP kunokunceda ezinye iimeko, ezinje nge-diverticulitis kunye nemicimbi yokugaya eyenziweyo. Nangona kunjalo, ubungqina bokusetyenziswa kwayo ngaphaya kwe-IBS bunqunyelwe (,).

Ukutya okuphantsi kwe-FODMAP kuphucula iimpawu zokugaya ukutya malunga nama-70% abantu abadala abane-IBS. Nangona kunjalo, abukho ubungqina obaneleyo bokuncoma ukutya kulawulo lwezinye iimeko.

Izinto zokwazi malunga nokutya okuphantsi kwe-FODMAP

Nazi izinto ezimbalwa ekufuneka uyazi malunga noku kutya.

Kukutya okusezantsi kwe-FODMAP, hayi ukutya kwe-No-FODMAP

Ngokungafaniyo ne-aleji yokutya, awunyanzelekanga ukuba ususe ngokupheleleyo ii-FODMAPs kwisidlo sakho. Ngapha koko, ziluncedo kumanzi esiswini ().

Ke ngoko kuyacetyiswa ukuba ubabandakanye kwisidlo sakho - ukuya kunyamezelo lwakho.

Ukutya okuphantsi kwe-FODMAP ayisiGluten-Simahla

Le ndlela yokutya ihlala iphantsi kwi-gluten ngokuzenzekelayo.

Kungenxa yokuba ingqolowa, eyona nto ingumthombo we-gluten, ayifakwanga kuba iphezulu kwii-fructans.

Nangona kunjalo, ukutya okune-low-FODMAP ayisiyi-gluten-free diet. Ukutya okufana nesonka esenziwe ngesonka esimuncu, esine-gluten, kuvunyelwe.

Ukutya okune-FODMAP esezantsi ayisiYobisi-yasimahla

I-FODMAP lactose ifunyanwa kwimveliso zobisi. Nangona kunjalo, iimveliso ezininzi zobisi ziqukethe amanqanaba asezantsi e-lactose, ezenza zibe sezantsi-FODMAP.

Eminye imizekelo yokutya okusisi oluphantsi lwe-FODMAP kubandakanya iitshizi ezinzima kunye nezindala, i-crème fraîche kunye nekhrimu emuncu.

Ukutya okuphantsi kwe-FODMAP ayisiyiyo eyokutya ixesha elide

Ayinqweneleki okanye ayikhuthazwa ukuba ilandele le ndlela yokutya ngaphezulu kweeveki ezisibhozo.

Ngapha koko, inkqubo yokutya esezantsi ye-FODMAP ibandakanya amanyathelo amathathu okuphinda uvelise ii-FODMAPs kwisidlo sakho ukuya kunyamezelo lwakho.

Ulwazi kwiiFODMAPs alufumaneki ngokulula

Ngokungafaniyo nenye idatha yezondlo yeevithamini kunye neeminerals, ulwazi apho ukutya kukho iiFODMAPs alufumaneki lula kuluntu.

Nangona kunjalo, zininzi izintlu zokutya ezisezantsi ze-FODMAP ezikhoyo kwi-Intanethi. Nangona kunjalo kuya kufuneka uyazi ukuba le yimithombo yesibini yedatha kwaye ayigqitywanga.

Oko bekutshiwo, uluhlu lokutya olupheleleyo oluqinisekisiweyo kwizifundo lunokuthengwa kuzo zombini iKing's College yaseLondon (ukuba ungumbhali wezidlo ezibhalisiweyo) nakwiYunivesithi yaseMonash.

Ukutya okuphantsi kwe-FODMAP kunokuba ne-FODMAPs, kunye ne-gluten kunye nobisi. Ukutya akufuneki kulandelwe ngokungqongqo ixesha elide kwaye kuya kufuneka uthathele ingqalelo ukuchaneka kwezixhobo zakho.

Ngaba ukutya okune-Low-FODMAP Ukutya ngokulinganayo?

Unako ukuhlangabezana neemfuno zakho zesondlo kwisondlo esisezantsi-FODMAP.

Nangona kunjalo, njengako nakuphi na ukutya okuthintelayo, unobungozi obandayo bokungabikho kwesondlo.

Ngokukodwa, kuya kufuneka uqaphele ifiber yakho kunye nokutya kwe-calcium ngelixa usitya esezantsi-FODMAP (,).

Ifayibha

Ukutya okuninzi okuphezulu kwifayibha nako kuphezulu kwiiFODMAPs. Ke ngoko, abantu bahlala benciphisa ukutya kwabo ifayibha kwisidlo esisezantsi se-FODMAP ().

Oku kunokuthintelwa ngokutshintsha i-FODMAP ephezulu, ukutya okunefayibha ephezulu njengeziqhamo kunye nemifuno eneentlobo eziphantsi zeFODMAP ezisabonelela ngefayibha eninzi yokutya.

Imithombo esezantsi yeFODMAP yefayibha ibandakanya iiorenji, iirasibheri, amaqunube, iimbotyi eziluhlaza, isipinatshi, iminqathe, i-oats, irayisi emdaka, iquinoa, isonka esimdaka esingenagluten kunye neflakisi.

Ikhalsiyam

Ukutya kobisi ngumthombo olungileyo wecalcium.

Nangona kunjalo, ukutya okuninzi kobisi kuthintelwe kukutya okuncinci kwe-FODMAP. Kungenxa yoko le nto ukungenisa kwakho ikhalsiyam kuncipha xa ulandela oku kutya ().

Imithombo ephantsi ye-FODMAP ye-calcium ibandakanya ushizi onzima nogugileyo, ubisi olungena-lactose kunye neyogathi, intlanzi enkonkxiweyo enamathambo atyiwayo kunye namantongomane ane-calcium, iihabile kunye namasi erayisi.

Uluhlu olubanzi lokutya okuphantsi kwe-FODMAP kunokufunyanwa kusetyenziswa le app okanye incwadana ilandelayo.

Ukutya okuphantsi kwe-FODMAP kunokuba nokutya okunesondlo. Nangona kunjalo, kukho umngcipheko wokungabikho kwesondlo, kubandakanya ifayibha kunye necalcium.

Ngaba wonke umntu otya ukutya okuphantsi-kwe-FODMAP kufuneka aPhephe iLactose?

ILactose yile Di-saccharide kwi-FODIiMAP.

Ngokuqhelekileyo ibizwa ngokuba "ishukela yobisi" kuba ifunyenwe kukutya okunobisi njengobisi, itshizi ethambileyo kunye neyogathi.

Oku kukhokelela kwimicimbi yokugaya ukutya kunye ne-lactose, esebenza ngokungaqhelekanga, okuthetha ukuba itsala amanzi kwaye ibethelele ibacteria yakho.

Ngapha koko, ukuxhaphaka kokunganyamezelani kwe-lactose kubantu abane-IBS kuyahluka, kunye neengxelo ezisusela kwi-20-80%. Ngesi sizathu, i-lactose ithintelwe kukutya okuncinci kwe-FODMAP (,,).

Ukuba sele uyazi ukuba awuyinyamezeli i-lactose, awudingi ukuthintela i-lactose kwisidlo esisezantsi se-FODMAP.

Akuyena wonke umntu ofuna ukukhawulela i-lactose kwisondlo esisezantsi se-FODMAP. Ukuba awunyamezeli i-lactose, unokubandakanya i-lactose ekutyeni kwakho.

Xa kufuneka ufune ingcebiso kwezonyango

Iimpawu zokugaya zenzeka kwiimeko ezininzi.

Ezinye iimeko azinabungozi, njengokuqunjelwa. Ukanti ezinye zikhohlakele ngakumbi, ezinjengesifo se-celiac, isifo sokukrala kwamathumbu kunye nomhlaza wekolon.

Ngesi sizathu, kubalulekile ukulawula izifo ngaphambi kokuqala ukutya okuncinci kwe-FODMAP. Iimpawu zezifo ezinzulu zibandakanya ():

• Ukuphulukana nobunzima obungachazwanga
• I-anemia (ukusilela kwentsimbi)
• Ukopha ngokufayo
• Imbali yosapho yesifo se-celiac, umhlaza wamathumbu okanye umhlaza we-ovari
• Abantu abangaphezu kwama-60 abafumana utshintsho kwimikhwa yamathumbu ehlala ngaphezulu kweeveki ezintandathu

Imicimbi yokugaya isigqubuthelo sesifo. Kubalulekile ukulawula isifo ngokubona ugqirha ngaphambi kokuba uqale ukutya okuncinci kwe-FODMAP.

Thatha uMyalezo waseKhaya

Ii-FODMAP zithathwa njengezisempilweni kubantu abaninzi. Nangona kunjalo, inani elothusayo labantu libakhathalele, ngakumbi abo bane-IBS.

Ngapha koko, ukuba unayo i-IBS, kukho malunga neepesenti ezingama-70 zokuba iimpawu zakho zokugaya ziya kuphucula ukutya okuncinci kwe-FODMAP (,,,,).

Oku kutya kunokunceda ezinye iimeko, kodwa uphando lilinganiselwe.

Ukutya okuphantsi kwe-FODMAP kuvavanyiwe kwaye kuthathwa njengokukhuselekileyo kubantu abadala. Nangona kunjalo, qiniseka ukukhetha ukutya okuphezulu kwi-fiber kunye ne-calcium, jonga izixhobo ezinesidima kwaye ulawule isifo esisisiseko.

Oososayensi ngoku basebenza ngeendlela zokuqikelela ukuba ngubani oza kuphendula kukutya. Okwangoku, eyona ndlela yokufumanisa ukuba iyakusebenzela kukuzivavanya ngokwakho.