Ezona zixhobo zincinci zokutya eziphantsi kwe-FODMAP, ngokweeDietitians
Umxholo
- Ukuqonda ukutya okuphantsi kweFODMAP
- Ungatyiwa njani kwisidlo esisezantsi-FODMAP
- I-DIY ephantsi-FODMAP yokutya okulula
- Iiorenji kunye neWalnuts
- Ibhotolo yamandongomane kunye neBhanana
- Ishizi elinzima, elidala
- Amaqanda aBilisiweyo
- Amaqhashu
- Ukupakishwa kwe-Low-FODMAP Snacks
- IiBhari zeBelliWelli
- Lil Bucks Clusterbucks
- IiNkonzo zeMicroBar Minis
- Iiperile zemiNquma ukuya eKalamata yemiNquma
- Wilde Himalayan Pink Ityuwa kunye neChicken Chips
- Uphengululo lwe
I-Irritable bowel syndrome ichaphazela phakathi kwe-25 kunye ne-45 yezigidi zabantu e-US, kwaye ngaphezu kwesibini kwisithathu sabo bagulayo ngabasetyhini, ngokutsho kwe-International Foundation for Functional Gastrointestinal Disorders. Ke, amathuba okuba uvile ngokutya okuphantsi kwe-FODMAP, indlela yokutya emiselweyo ukunceda ukunciphisa iimpawu ze-IBS (oko kukuthi, ukuqunjelwa, ukuqhina, urhudo, iintlungu zesisu, njl.njl.). Ukuya kuthi ga kwi-86 ipesenti yezigulane ze-IBS zifumana ukuphuculwa kwe-GI yokukhathazeka kunye neempawu ezilandela isicwangciso sokutya, ngokutsho kokuhlaziywa kwesayensi ye-2016.
Ukuqonda ukutya okuphantsi kweFODMAP
"I-FODMAPs zibhekisa kwiqela le-carbohydrate ene-fermentable - istatshi, iswekile, kunye nefayibha-, ethi, kwabanye [abantu abanolwazelelelo kubo], baginywe okanye bangenzi kakuhle kwaye babangele iimpawu ezinje nge-IBS kubandakanya igesi, ukuqunjelwa, urhudo, ukuqhina, kunye nentlungu esiswini, "ucacisa uKatie Thomson, i-MS, i-RD, umseki kunye ne-CEO ye-Square Baby. Ezi finokuchazeka oiiligaccharides, dii-isaccharides, monosaccharides, and ipheii-olyols (aka FODMAPs) zoba amanzi agqithisileyo emathunjini akho amancinci, kwaye xa zingena emathunjini akho amakhulu, zivundiswa ziintsholongwane ezinokubangela iimpawu, utshilo uThomson, one-IBS.
Ngelixa ezi carbs zifumaneka kuluhlu olubanzi lokutya, izityholo eziphezulu ze-FODMAP zibandakanya iinkozo ezine-gluten (okt ingqolowa, irhasi, irye), ezinye iimveliso zobisi (ngakumbi ubisi kunye neyogathi), iziqhamo ezinje ngeeapile, iiveggies ezinjengeasparagus, Kunye neekhalori ezisezantsi okanye iiswiti (oko kukuthi i-xylitol okanye i-sorbitol).
Nangona ukutya okuphantsi kwe-FODMAP kuneendlela zayo, kunokuba "ngumngeni kubantu abaninzi ekuqaleni, ngakumbi ukuba usetyenziselwa ukutya okuphezulu kwe-carb / iswekile ephezulu," kusho uThomson. "Ngoko zilungiselele - hlala ugcwele ukutya kunye nokutya okuphantsi kwe-FODMAP."
Ukuba uthethile kwi-gastroenterologist yakho kunye / okanye isondlo kwaye ukulungele ukunika isicwangciso sokutya sokunciphisa i-IBS, qhubeka uskrola kwezona zidlo ziphantsi zeFODMAP onazo. Ukuba ne-IBS kunzima ngokwaneleyo, ukutya (kunye nokwanelisa iminqweno yakho) akufuneki kube njalo.
Ungatyiwa njani kwisidlo esisezantsi-FODMAP
Xa kuziwa ekufumaneni amashwamshwam asezantsi e-FODMAP, ngokubanzi, kuya kufuneka ujonge ukutya okulula, okupheleleyo, kwendalo okuneswekile eninzi kunye neeprotheyini kunye namafutha asempilweni, utshilo uThomson (umthetho olungileyo wesithupha kuye nabani na otya ukutya okuncinci, naye) . Ubomi obusezantsi be-FODMAP bamalunga nokwazi ukuba yeyiphi ukutya engenamda, ekufuneka ilawulwe ngenxalenye, kwaye ekufuneka ithintelwe ngokupheleleyo, utshilo.
I-Chelsea McCallum, i-RD, egxile kwisondlo se-IBS, ikwacebisa ngokukhetha ukutya okupheleyo kunokusetyenzwa ngalo lonke ixesha kunokwenzeka, kunye nokuncamathisela kwinye yeziqhamo ngexesha kunye nokukhetha iimveliso zobisi ezingenanto ze-lactose ukunqanda ukuqokelelwa kwe-FODMAP (ngokuyintloko ukuzalisa amathumbu kunye ne-carb ebilisiweyo emva kwe-carb ebilisiweyo).
I-DIY ephantsi-FODMAP yokutya okulula
Iiorenji kunye neWalnuts
Tsiba ii-almonds, ii-cashews, kunye neepistachios kwaye uye kwii-walnuts endaweni yoko. Yongeza i-orenji kwaye, i-violá, ufumene i-snack enempilo, ehambelana ne-FODMAP efanelekileyo kakhulu xa usendleleni. "Ndihlala ndiphethe i-tangerines kunye nengxowa encinci ye-walnuts [ecacileyo]," utsho uThomson. Ucebisa ukuba kuthengwe ibhegi enkulu yeehafu zewalnut ekrwada, ezingafakwanga tyuwa kwa-Costco, kodwa unokuphinda uthabathe iinketho ezifanayo kwiAmazon (Yithenge, $32, amazon.com).
Ibhotolo yamandongomane kunye neBhanana
Iibhanana ezivuthiweyo ziqulathe ii-FODMAPs, ke qiniseka ukuba ukhetha enye eluhlaza (kunye namabala angenadaka) kwaye uyidibanise nebhotolo yamandongomane- efana naleyo ivela kubahlobo basendle (Thenga yona, $ 5, walmart.com) -ngumxube owonelisayo eswiti, ityuwa, namafutha asempilweni, utsho uThomson. Nangona kunjalo, ukutya ukutya okuninzi okunamafutha aphezulu njengebhotela ye-nut kunokubangela iimpawu ze-IBS kwabanye abantu, ngoko qalisa ngepunipoon ye-1; Ukuba uyakwazi ukuyinyamezela loo nto, kulungile ukuba unyuse uye ekukhonzeni ngokupheleleyo (iipunipoyi ezi-2). Namathela kwipunipoon e-1 kwisidlo ngasinye, njengoko iiamangile (kwaye, ke, ibhotolo yeamangile) zinee-FODMAPs ezixhomekeke kwinxalenye, oko kuthetha ukuba utya kakhulu ngaphakathi. (Idibeneyo: Yonke into oyifunayo (kwaye ufuna) ukwazi ngeNutter Butter)
Ishizi elinzima, elidala
Enye ye-Thomson's go-to low-FODMAP snacks yitshizi endala efana neGouda okanye i-cheddar ene-salami, i-rice crackers - njenge-Laiki's Black Rice Crackers (Yithenge, i-$ 27, amazon.com) - amandongomane aqholiweyo, kunye neminquma. "Xa ndisiya kwitheko lesidlo sangokuhlwa, ndihlala ndithatha oku njenge-appetizer kunye nemifuno edibeneyo, kuba uninzi 'lokutya kwepati' kuya kuba yingxaki," uyongezelela. Kuyafana nebhotolo yebhotolo, awufuni kuyigqithisela kubungakanani beeshizi nokuba, njengoko amanqatha amaninzi kwisidlo esinye anokubangela uxinzelelo lokugaya ukutya. "Ngokubanzi, kunzima ngakumbi, itshizi ezindala (ubuncinci kwinyanga enye) kulula ukuzinyamezela [kwabo bane-IBS], kodwa no-Brie anganyamezeleka kuba sele eneminyaka engama-30 ubuncinci," uyachaza. I-Cheddar, i-parmesan, i-Gouda, kunye ne-Manchego zonke zilungile (kwaye zinencasa!) Izinketho - ngokukodwa, u-Thomson uncoma i-Dubliner cheddar (Thenga, i-$ 5, i-walmart.com), edibanisa kakuhle nayo yonke into, uthi. Gwema iitshizi ezitsha ezifana ne-mozzarella entsha, i-cottage cheese, i-cream cheese, kunye ne-ricotta, njengoko iqulethe ezininzi ze-FODMAP.
Amaqanda aBilisiweyo
Amaqanda abonelela ngeendlela ezahlukeneyo zezakhamzimba, kubandakanya iiproteni zokwakha izihlunu kunye ne-choline, ebaluleke kakhulu kwinkqubo yakho yemithambo-luvo, utshilo uMelissa Rifkin, M.S., RD, CD.N. (I-ICYDK, imisebenzi ye-choline efana neyeevithamini ze-B - zombini eziyimfuneko ekugcineni amandla aneleyo.) "Yonwabela amaqanda ngokwawo; udibanise nesiqhamo esiphantsi se-FODMAP njengamadiliya okanye ama-strawberries; okanye udibanise kwaye udibanise nesardard. ukuze isebenze njengesaladi yeqanda kubaphangi berayisi, ucebisa.
Amaqhashu
Umbona ngokwendalo uthathwa njengokutya kwe-FODMAP esezantsi, utshilo uRifkin, kunye nepopcorn yinto etyiwayo enkulu kuye nakubani na ngenxa yomxholo wefayibha ephezulu kunye nokuxinana kweekhalori eziphantsi (okuthetha ukuba ungatya ivolumu ephezulu ngaphandle kweekhalori ezininzi). i-seasonings enokuthi iqulethe ukutya okuphezulu kwe-FODMAP okufana negalikhi kunye ne-anyanisi, nangona kunjalo, kwaye udibanise i-popcorn yakho kunye namafutha anempilo afana ne-walnuts okanye imbewu ye-pumpkin egobileyo ukuze ufumane iintlobo zezondlo, utsho. URifkin ucebisa iNkampani yoKhuseleko yoKutya yoKhuseleko yoLwandle iTyuwa yeePopcorn (Yithenge, $ 5, safeandfair.com), ekulungeleyo kwaye yenziwe ngezinto ezintathu kuphela. Ngokuqinisekileyo, unokuhlala uzenzela umbona wakho we-air-popped ekhaya, naye. Qiniseka nje ukuba weqa iindidi zemicrowave ukunqanda naziphi na izinto ezongeziweyo ezinokubangela iimpawu. (I-BTW, i-popcorn ayisiyiyo kwaphela i-smart low-FODMAP snack yokubamba xa kuhlasela indlala emini, kodwa ikwaqwalaselwa njengokutya okulungileyo ukukunceda ulale.)
Ukupakishwa kwe-Low-FODMAP Snacks
IiBhari zeBelliWelli
Amashwamshwam apakishwe kubalulekile kumaxesha xa uphuma uqhuba okanye uhamba kwaye ufuna isinongo kwipiniki, utshilo uMcCallum. Ucebisa iibar zeBelliWelli ezilungele amathumbu (Yithenge, i-$ 27 yeebha ezisibhozo, belliwelli.com), eziza kwiincasa ezinomtsalane ezifana neMinty Chocolate, iFudge Brownie, iCinnamon Swirl, kunye neLemon White Chocolate - zonke eziphantsi-FODMAP, i-gluten- kunye ne-milk-free, kwaye iqulethe iiprobiotic.
Lil Bucks Clusterbucks
Inkwenkwezi yale snack ephantsi ye-FODMAP? I-buckwheat ehlumayo, engenayo i-gluten-free, isithako esineprotheni ephezulu, ngaphandle kwegama layo, ayiyiyo ingqolowa kuyo yonke kodwa imbewu yembewu. Amaqoqo e-Lil Bucks granola lukhetho olukhulu lwe-FODMAP, utshilo uRifkin-qiniseka nje ukuba unamathela kwi-1-oz enye, njengoko iinxalenye ezinkulu zinokubangela ezo mpawu ze-IBS. I-Chocolate Reishi Clusterbucks (Yithenge, i-18 yeedola ezimbini, amazon.com), ngakumbi, ufumane ukondla okunesondlo kwimbewu ye-hemp kunye nekhokho kunye ne-adaptogens, nayo. (Eyeleleneyo: Ziziphi ii-Adaptogens kwaye zinokukunceda ukomeleza ukusebenza kwakho?)
IiNkonzo zeMicroBar Minis
Zonke ii-GoMacro's MacroBar Minis ziqinisekisiwe i-FODMAP ephantsi, okuthetha ukuba sele zivavanyelwe iilabhoratri ukuba ziphantsi kwi-FODMAPs kwaye, emva koko, zafumana uphawu lwentengiso oluLuhlobo lwe-FODMAP oluvela kwiYunivesithi yaseMonash (leyo, i-BTW, yindawo ebizwa ngokuba yindawo yokuzalwa ye-FODMAP). ukutya okusezantsi-FODMAP). Ifumaneka kuluhlu olubanzi lweencasa, uThomson uthi Ibhotolo yePeanut kunye neChocolate Chip ezahlukeneyo (Yithenge, $ 33 yebhokisi ye24, amazon.com) yeyona nto ilungileyo yokwanelisa iinkanuko ezimnandi.
Iiperile zemiNquma ukuya eKalamata yemiNquma
Ezi pakethi zilawulwa ngenxalenye yeminquma ebunjiweyo (Thenga yona, iidola ezingama-33 nge-24, amazon.com) ipakisha inqatha lamafutha asempilweni kunye nezakhamzimba, utshilo uManaker. Akunyanzelekanga ukuba zifrijiwe okanye zikhutshwe amanzi, zibenze ukuba kube lula ukuba batyale edesikeni yakho, ibhegi yokuzivocavoca, okanye isipaji.
Wilde Himalayan Pink Ityuwa kunye neChicken Chips
Iminqweno enetyuwa ayihambelani nale snack ephantsi ye-FODMAP, eyenziwe ngezithako ezisebenzisekayo ze-IBS ezifana nenkukhu kunye nomgubo wetapioca, utsho uLauren Manaker, M.S., R.D.N., L.D. Ukutya ngakunye kweWilde Himalayan Pink ityuwa kunye neeChips zeChicken (Thenga yona, $ 4, walmart.com) ine-10 gram yeprotein (evakalayo kuba yona inkukhu etyiwa inetyiwa encinci) kwaye ine-gluten- kunye neenkozo.