Ukutya okuphezulu okuphezulu kwii-FODMAPs (kunye nokuba ungatya ntoni endaweni yoko)

Umxholo

• Ithetha ukuthini i-High-FODMAP?
• 1. Ingqolowa
• 2. Iigalikhi
• 3. Itswele
• 4. Isiqhamo
• 5. Imifuno
• 6. Imbotyi kunye neembumbulu
• 7. Iiswiti
• 8. Ezinye iinkozo
• 9. Ezobisi
• 10. Iziselo
• Ngaba wonke umntu kufuneka aphephe iiFODMAP?
• Umgca osezantsi

Ukutya kungunobangela oqhelekileyo wemicimbi yokwetyisa. Ngokukodwa, ukutya okuphezulu kwiicarbs ezinokubila kunokubangela iimpawu ezinje ngegesi, ukuqunjelwa kunye nentlungu esiswini.

Iqela lale carbs laziwa ngokuba zii-FODMAPs, kwaye ukutya kunokuhlelwa njengokuphakamileyo okanye okuphantsi kwezi carbs.

Ukuthintela ukutya okuphezulu kwe-FODMAP kunokubonelela ngesiqabu esimangalisayo seempawu zesisu, ngakumbi kubantu abane-bowel syndrome (IBS).

Eli nqaku lixoxa ngokutya okuqhelekileyo oku-10 kunye nezithako eziphakamileyo kwii-FODMAPs.

Ithetha ukuthini i-High-FODMAP?

I-FODMAP imele iOrigo- Oligo-, Di-, Mono-saccharides kunye neePolyols. La ngamagama enzululwazi e-carbs anokubangela imiba yokugaya ukutya.

Ukutya kudweliswe njenge-FODMAP ephezulu ngokwamanqanaba okusika achaziweyo ().

Amanqanaba okusika apapashiweyo acebisa ukuba ukutya okuphezulu kwe-FODMAP kuqulethe ngaphezulu kwenye yezi carbs zilandelayo ():

• IiOligosaccharides: 0.3 iigram ze-fructans okanye i-galacto-oligosaccharides (GOS)
• Disaccharides: I-4.0 gram yelactose
• Monosaccharides: I-0.2 yeegram ngaphezulu kuneglucose
• Iipolyol: 0.3 iigrem nokuba yeyiphi i-mannitol okanye i-sorbitol

Iiyunivesithi ezimbini zibonelela ngoludwe oluqinisekisiweyo lwe-FODMAP kunye neeapps - iYunivesithi yaseMonash kunye neKing College yaseLondon.

Kwakhona kubalulekile ukuba uqaphele ukuba akuyena wonke umntu omele aphephe ii-FODMAPs. Ngapha koko, iiFODMAP ziluncedo kubantu abaninzi.

Ukukunceda uthathe isigqibo sokuba ukuthintela ii-FODMAP kulungile kuwe, funda eli nqaku. Ke, ukuba uthatha isigqibo sokubathintela, qiniseka ukuba ujonge oku kulandelayo kukutya kwe-10.

1. Ingqolowa

Ingqolowa yenye yezona zinto zinegalelo elikhulu kwii-FODMAP kukutya kwaseNtshona ().

Kungenxa yokuba ingqolowa ityiwa ngobuninzi- hayi kuba ingumthombo weFODMAPs.

Ngapha koko, xa kuthelekiswa neminye imithombo esithoba ekuxoxwe ngayo kweli nqaku, ingqolowa inelinye lawona manani asezantsi eeFODMAPs ngokobunzima.

Ngesi sizathu, ukutya okune ngqolowa njengesithako esincinci, njengokuqinisa kunye nokunambitheka, kuthathwa njengephantsi-FODMAP.

Eyona mithombo ixhaphakileyo yengqolowa ibandakanya isonka, ipasta, ukutya okuziinkozo kwasekuseni, iibhiskithi kunye neekeyiki.

Ukuphakanyiswa kwe-FODMAP swaps ephantsi: Irayisi emdaka, i-buckwheat, umbona, i-millet, i-oats, i-polenta, i-quinoa kunye ne-tapioca (,).

Ingqolowa ngowona mthombo uphambili we-FODMAP kukutya kwaseNtshona. Nangona kunjalo, inokutshintshwa nezinye, eziphantsi kwe-FODMAP epheleleyo.

2. Iigalikhi

Iigalikhi yenye yezona ndawo zixineneyo zeFODMAPs.

Ngelishwa, ukuthintela igalikhi ekutyeni kwakho kunzima ngenxa yokuba yongezwa kwiisosi ezininzi, iir gravies kunye nencasa.

Ekutyeni okucutshungulwayo, igalikhi inokudweliswa phakathi kwezithako ezinjengevumba okanye incasa yendalo. Ke ngoko, kuya kufuneka uphephe ezi zithako ukuba ulandela ukutya okungqongqo kwe-FODMAP.

I-Fructans lolona hlobo luphambili lweFODMAP kwigalikhi.

Nangona kunjalo, ubungakanani be-fructans buxhomekeke ekubeni igalikhi intsha okanye yomile, njengoko igalikhi eyomileyo iqulethe malunga namaxesha amathathu ukuphinda i-fructans njengegalikhi ().

Ngaphandle kokuphakama kwii-FODMAPs, igalikhi inxulunyaniswa nezibonelelo ezininzi zempilo. Kungenxa yoko le nto kufuneka kuthintelwe kuphela kubantu abanolwazelelelo nge-FODMAP.

Ukuphakanyiswa kwe-FODMAP swaps ephantsi: Chives, chili, fenugreek, ginger, lemongrass, imbewu yemostade, isafron kunye neturmeric (,,).

Iigalikhi yenye yezona ndawo zixineneyo zeFODMAPs. Nangona kunjalo, igalikhi inezibonelelo ezininzi zempilo kwaye kufuneka ithintelwe kuphela kubantu abanolwazelelelo nge-FODMAP.

3. Itswele

I-anyanisi ngomnye umthombo we-fructans.

Ifana negalikhi, itswele liqhele ukusetyenziselwa ukunambitha uluhlu olubanzi lweesitya, okwenza kube nzima ukuthintela.

I-Shallots ngomnye wemithombo ephezulu ye-fructans, ngelixa i-anyanisi yaseSpain ingomnye wemithombo esezantsi ().

Ngelixa iintlobo ezahlukeneyo zamatswele ziqulathe amanani ahlukeneyo eFODMAPs, onke amatswele athathelwa ingqalelo njenge-FODMAP ephezulu.

Ukuphakanyiswa kwe-FODMAP swaps ephantsi: I-Asafoetida sisiqholo esimnandi esisetyenziswa kakhulu ekuphekeni kwamaNdiya. Kufuneka iphekwe kwioyile eshushu kuqala kwaye yongezwe ngexabiso elincinci. Ezinye iincasa ze-FODMAP ezisezantsi zinokufumaneka apha.

Iindidi ezahlukeneyo zetswele zinemilinganiselo eyahlukeneyo yeeFODMAP, kodwa zonke i-anyanisi zithathwa njengezinexabiso eliphezulu.

4. Isiqhamo

Zonke iziqhamo ziqulathe iFODMAP fructose.

Kodwa okunomdla, ayizizo zonke iziqhamo eziqwalaselwa njengeziphezulu kwii-FODMAPs. Kungenxa yokuba ezinye iziqhamo ziqukethe i-fructose encinci kunezinye.

Kwakhona, ezinye iziqhamo ziqulathe izixa ezikhulu zeswekile, esiswekile esingeyo-FODMAP. Oku kubalulekile kuba iswekile inceda umzimba wakho ukuba uthathe i-fructose.

Yiyo loo nto iziqhamo eziphakamileyo kuzo zombini i-fructose kunye ne-glucose engakhange ibangele iimpawu zesisu. Kungenxa yeso sizathu kuphela iziqhamo ezine-fructose engaphezulu kuneglucose zithathwa njengeziphezulu-FODMAP.

Nangona kunjalo, iziqhamo ezisezantsi ze-FODMAP zinokubangela iimpawu zesisu ukuba zityiwe ngobuninzi. Oku kunxulumene nomthwalo opheleleyo we-fructose emathunjini akho.

Ke ngoko, abantu aba-ethe-ethe bayakhuthazwa ukuba batye kuphela isahlulo esinye seziqhamo ngokuhlala, okanye malunga nee-ounces ezi-3 (80 gram).

Iziqhamo eziphezulu ze-FODMAP zibandakanya: Ii-apile, iiapilkosi, iitsheri, amakhiwane, iimango, ii-nectarines, iipesika, amapere, ii-plums kunye nevatala ().

Iziqhamo ezisezantsi ze-FODMAP zibandakanya: Iibhanana ezingavuthwanga, iiblueberries, i-kiwi, iilime, ii-mandarin, iiorenji, ipapaya, iinaninasi, irhubarb kunye namaqunube ().

Nceda uqaphele ukuba olu ayilo luhlu olupheleleyo. Olunye uluhlu lunokufumaneka apha.

Zonke iziqhamo ziqulathe iFODMAP fructose. Nangona kunjalo, ezinye iziqhamo zine-fructose encinci kwaye zinokonwatyelwa kwisahlulo esinye imini yonke.

5. Imifuno

Eminye imifuno iphezulu kwii-FODMAP.

Ngapha koko, imifuno inoluhlu olwahlukeneyo lweeFODMAP. Oku kubandakanya i-fructans, i-galacto-oligosaccharides (GOS), i-fructose, i-mannitol kunye ne-sorbitol.

Ngapha koko, imifuno emininzi inoluhlobo olungaphezulu kolunye lweFODMAP. Umzekelo, i-asparagus iqulethe i-fructans, i-fructose kunye ne-mannitol ().

Kubalulekile ukuba ukhumbule ukuba imifuno yinxalenye yokutya okusempilweni, kwaye akukho sidingo sokuyeka ukuyitya. Endaweni yoko, cima imifuno ephezulu ye-FODMAP ye-FODMAP ephantsi.

Imifuno ephezulu ye-FODMAP ibandakanya: I-Asparagus, ihlumelo laseBrussels, icauliflower, amagqabi e-chicory, iglobhu kunye ne-artichokes, i-karela, iilike, amakhowa kunye nee-ertyisi zekhephu (,).

Imifuno ephantsi ye-FODMAP ibandakanya: Iibhontshisi, iicapsicum, iminqathe, isixa sokuqala, isitshalo seqanda, i-kale, iitumato, ispinatshi kunye ne-zucchini (,).

Imifuno iqulethe uluhlu olwahlukileyo lweeFODMAP. Nangona kunjalo, imifuno emininzi iphantsi ngokwendalo kwii-FODMAPs.

6. Imbotyi kunye neembumbulu

Iimbotyi kunye neempuphu ziyaziwa ngokudala irhasi engaphezulu kunye nokuqunjelwa, oku kubangelwe kukuqukethwe okuphezulu kweFODMAP.

I-FODMAP ephambili kwimidumba kunye neempompo ibizwa ngokuba yi-galacato-oligosaccharides (GOS) ().

Umxholo we-GOS weembotyi kunye neempuphu zichaphazeleka yindlela ezilungiselelwe ngayo. Ngokomzekelo, iilenti ezinamathanga ziqulethe isiqingatha se-GOS ezibilisiwe iilensi.

Kungenxa yokuba i-GOS inyibilikiswa ngamanzi, okuthetha ukuba ezinye ziphuma kwiilentile ziye kulwelo.

Nangona kunjalo, nokuba iimbotyi ezinamathanga ziyimithombo ebalulekileyo ye-FODMAPs, nangona iincinci ezincinci (ngokuqhelekileyo i-1/4 indebe ngokukhonza) zingabandakanywa kwi-low-FODMAP yokutya.

Iimbotyi kunye neempuphu yimithombo elungileyo yeeprotheyini kubantu abatya inyama, kodwa ayisiyiyo kuphela ukhetho. Zininzi ezinye izinto ezisezantsi-FODMAP, ukhetho olunobutyebi beprotheni.

Iimbumba ze-FODMAP eziphezulu kunye neempompo zibandakanya: Iimbotyi ezibhakiweyo, ii-erty black-eyas, iimbotyi ezibanzi, iimbotyi zebhotela, ii-chickpeas, iimbotyi zezintso, iilentile, iimbotyi zesoya kunye nee-ertyisi ()

I-Low-FODMAP, imithombo yemifuno yeprotheni ibandakanya: I-Tofu, amaqanda kunye neeninzi zamantongomane kunye nembewu.

Iimbotyi kunye neempuphu ziyaziwa ngokudala irhasi kunye nokuqunjelwa. Oku kuhambelana nomxholo wabo ophezulu we-FODMAP, onokutshintshwa yindlela abazilungiselele ngayo.

7. Iiswiti

I-sweeteners ingaba ngumthombo ofihliweyo we-FODMAP, njengoko ukongeza i-sweeteners kwi-low-FODMAP yokutya kunokunyusa umxholo wayo we-FODMAP.

Ukuthintela le mithombo ifihliweyo, jonga uluhlu lwezithako kukutya okuhlanganisiweyo.

Ngaphandle koko, ukuba use-UK, i-King's College ephantsi-FODMAP insiza ikuvumela ukuba uhlole i-barcodes ekudleni okupakishwe ukufumana ukutya okuphezulu kwe-FODMAP.

I-High-FODMAP i-sweeteners iquka: Iavega nectar, isiraphu yengqolowa ene-high-fructose, ubusi kunye neepolols ezongeziweyo kwiminithi engenashukela kunye neentsini ezihlafunwayo (jonga iilebheli ze-sorbitol, i-mannitol, i-xylitol okanye i-isomalt) (,).

I-Low-FODMAP i-sweeteners iquka: Iswekile, imephu yesiraphu, i-sucrose, iswekile kunye nezinto ezininzi zeswekile eyenziweyo njenge-aspartame, i-saccharin kunye ne-Stevia (,).

I-High-FODMAP i-sweeteners inokunyusa umxholo we-FODMAP yokutya. Ukuthintela le mithombo ifihliweyo, jonga uluhlu lwezithako kukutya okuhlanganisiweyo.

8. Ezinye iinkozo

Ingqolowa ayisiyiyo kuphela ingqolowa ephezulu kwii-FODMAP. Ngapha koko, ezinye iinkozo ezinjenge rye ziqulathe phantse inani eliphindwe kabini kwinani leeFODMAP njengengqolowa ().

Oko kwathiwa, ezinye iintlobo zesonka se-rye, ezifana nesonka se-sourdough, zingaphantsi kwi-FODMAPs.

Kungenxa yokuba inkqubo yokwenza intlama emuncu ibandakanya inyathelo lokuvumba, ngexesha apho ezinye ze-FODMAPs ziye zachithwa zaba siswekile esetyiswayo.

Eli nyathelo libonakalisiwe ukunciphisa umxholo walo we-fructan ngaphezulu kwe-70% ().

Oku komeleza umbono wokuba iindlela ezithile zokulungisa zinokutshintsha umxholo weFODMAP wokutya.

Iinkozo eziphezulu ze-FODMAP zibandakanya: I-Amaranth, irhasi kunye nerye ().

Iinkozo ezisezantsi ze-FODMAP zibandakanya: Irayisi emdaka, i-buckwheat, umbona, i-millet, i-oats, i-polenta, i-quinoa kunye ne-tapioca (,).

Ingqolowa ayisiyiyo kuphela inkozo ephezulu ye-FODMAP. Nangona kunjalo, umxholo weFODMAP weenkozo ungancitshiswa ngeendlela ezahlukeneyo zokulungisa.

9. Ezobisi

Iimveliso zobisi zingumthombo ophambili we-FODMAP lactose.

Nangona kunjalo, ayizizo zonke izinto zobisi ezinelactose.

Oku kubandakanya uninzi lweshizi olunzima nolukhulileyo, njengoko uninzi lwelactose yazo ilahlekile ngexesha lenkqubo yokwenza cheesemaking ().

Kodwa kubalulekile ukuba ukhumbule ukuba ezinye iitshizi ziqulathe iincasa, ezifana negalikhi kunye netswele, ezenza ukuba zibe ziFODMAP ephezulu.

Ukutya okuphezulu kwe-FODMAP ukutya kubandakanya: I-Cottage cheese, i-cream cream, ubisi, i-quark, i-ricotta kunye ne-yogurt.

Ukutya kweebisi ezisezantsi-FODMAP kubandakanya: I-Cheddar ushizi, ukhilimu, i-feta cheese, ubisi olungena-lactose kunye netshizi yeParmesan.

Ubisi ngowona mthombo uphambili we-FODMAP lactose, kodwa inani elothusayo lokutya kobisi ngokwemvelo liphantsi kwi-lactose.

10. Iziselo

Iziselo yenye yemithombo ephambili yeFODMAPs.

Oku akukodwa kwiziphuzo ezenziwe kwizinto eziphezulu ze-FODMAP. Ngapha koko, iziselo ezenziwe kwizithako ezisezantsi zeFODMAP zinokuphakama kwiiFODMAP.

Ijusi yeorenji ngumzekelo omnye. Ngelixa iiorenji ziphantsi-FODMAP, iiorenji ezininzi zisetyenziselwa ukwenza iglasi enye yejusi yeorenji, kwaye umxholo weFODMAP uyongezwa.

Ngapha koko, ezinye iintlobo zeti kunye notywala nazo ziphezulu kwii-FODMAPs.

Iziselo eziphezulu ze-FODMAP zibandakanya: I-Chai tea, iti ye-chamomile, amanzi ecoconut, iwayini yedessert kunye ne-rum ().

Iziselo ezisezantsi ze-FODMAP zibandakanya: Iti emnyama, ikofu, igin, iti eluhlaza, iti yepepermint, ivodka, amanzi kunye neti emhlophe ().

Iziphuzo ezininzi ziphezulu kwii-FODMAP, kwaye oku akukhawulelwanga kwiziphuzo ezenziwe kwizithako eziphezulu ze-FODMAP.

Ngaba wonke umntu kufuneka aphephe iiFODMAP?

Iseti encinci yabantu kuphela ekufuneka ithintele ii-FODMAPs.

Ngapha koko, ii-FODMAPs ziphilile kubantu abaninzi. Uninzi lwee-FODMAP lusebenza njengama-prebiotic, oko kuthetha ukuba bakhuthaza ukukhula kweentsholongwane ezisempilweni emathunjini akho.

Nangona kunjalo, inani elimangalisayo labantu lijongene ne-FODMAPs, ngakumbi abo bane-IBS.

Ngaphezu koko, izifundo zesayensi zibonise ukuba malunga neepesenti ezingama-70 zabantu abane-IBS bafezekisa ukukhululeka ngokwaneleyo kweempawu zabo kukutya okune-FODMAP ephantsi ().

Ngaphezulu, idatha edibeneyo evela kwizifundo ezingama-22 ibonisa ukuba ukutya kuyona ndlela isebenzayo ekulawuleni iintlungu zesisu kunye nokuqumba kubantu abane-IBS ().

Ii-FODMAPs kufuneka zithintelwe kuphela kwiseti encinci yabemi. Kubo bonke abanye abantu, ii-FODMAPs kufuneka zibandakanywe ngokulula kwisidlo esinikwe indima yabo elungileyo kwimpilo yamathumbu.

Umgca osezantsi

Ukutya okuninzi okutyiwa kakhulu kuphezulu kwii-FODMAP, kodwa kufuneka zinqandwe kuphela ngabantu abanolwazelelelo kubo.

Kuba bantu, ukutya okuphezulu-FODMAP kufuneka kutshintshwe ukutya okuphantsi kwe-FODMAP kwiqela elinye lokutya. Oku kuya kunceda ukunciphisa umngcipheko wokunqongophala kwesondlo okunokuthi kwenzeke xa ulandela ukutya okuthintelayo.