Ama-Milks Best Belly Yakho

Nakuba ubisi lomama lungukudla okufanelekile kwezinsana, futhi iningi lethu lakhuliswa ngezibuko ezindala zobisi eceleni kokudla kwethu nokudla okulula, ubisi akusiyo njalo umngane wezinhlelo zethu zokugaya ukudla. Abantu abaningi abanokungaboni ngaso linye i-lactose , okuphumela ekuboniseni ubuhlungu besisu, isifo sohudo, kanye negesi elingaphezu kwamathumbu emathunjini.

Okwenza ubisi-ubungane-nobungane, ngakho-ke, ukuthi buphansi kwe-lactose futhi abuqukethe ezinye izithako ezihlobene nokucindezeleka kokugaya ukudla. Ngokubonga ngabacwaningi baseMonash University , singasebenzisa umsebenzi wabo kuma- FODMAPs , ama-carbohydrates anweba izimpawu kubantu abane- IBS , ukuze bathole ngokucacile ukuthi yiziphi izilwane ezilula kakhulu ukuthi izibilini zethu zigaye.

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1. Ubisi Lama-Lactose

Ubisi lwe-Lactose ngokuvamile ubisi lwezinkomo obususwe i-lactose. Lokhu kuvumela abantu abane-lactose-ukungabekezelelani, okusho ukuthi abanakho okwanele kwe-enzyme lactase okudingekayo ukugaya i-lactose, ukujabulela ubisi ngaphandle kokuthola izimpawu zokugaya okungadingeki. Ubisi lwe -Lactose abuvunyelwe ekudleni okuphansi kwe-FODMAP .

Ukugqugquzela ubisi lwezinkomo kusetshenziswa ubisi lwe-milk - okufaka amaprotheni namavithamini, ikakhulukazi i-calcium. Ngempela ubisi lubizwa ngokuthi idinga ngokuba yinto ebalulekile ekuphatheni kwethambo.

Abanye abacwaningi bangabaza ukuthi abantu kufanele baphuze ubisi nhlobo, bathi ukucwaninga akusekeli ukuthi ubisi luyanciphisa ubungozi bokuhlukana nokuthi ubisi olusetshenziswayo luletha ezinye izingozi zempilo.

Ngenhloso yalesi sihloko, ubisi olungela lactose lungcono uma unayo i-IBS kanye / noma i-lactose ukungabekezelelani futhi ufuna ukugwema ukuchithwa kwesisu nokushisa ngokweqile kwamathumbu emathunjini. Kodwa ukwazi ngezingozi ezinokwenzeka zobisi lwezinkomo kungakusiza ukuba uzizwe ungcono ngokusebenzisa amachibi angewona amakheme ngenxa yesisu sakho.

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2. I-almond Milk

Ubisi lwe-almond bujwayele ukuthathwa njengokudla okuphezulu-FODMAP . Ngenhlanhla, ubisi lwe-alimondi usanda kuvivinywa ngabacwaningi baseMonash University futhi bathola ukuthi banama-FODMAP aphansi ezingeni elilodwa lokukhonza.

Ubisi lwe-almond luqukethe wonke amavithamini namaminerali, ikakhulukazi amavithamini D no-E ne-calcium.

Ubisi oluthengiwe-amamondi oluthengiwe esitolo lungaba ne-sweeteners eyengeziwe, futhi kaningi luqukethe i-carrageenan, i-agent esebenzayo ephikisanayo. Uma ungathanda ukufunda okwengeziwe ngalokhu, bheka "Kuyini iCarrageenan?"

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3. Hemp Ubisi

Ubisi lwe-Hemp lwenziwa ngembewu ye-hemp. Ucabanga ukuthi, "Akusiyo yini induku yenhlanzi?" Kuyiqiniso ukuthi bobabili bahlukanisa emndenini ofanayo kodwa empeleni babe izitshalo ezihluke kakhulu.

Ubisi lwe-Hemp umthombo omuhle wama-omega-3 fatty acids futhi uqukethe amavithamini namaminerali ahlukahlukene. Ubisi lwe-Hemp umthombo omuhle weprotheyini esekelwe ezitshalweni futhi ngaleyo ndlela ungabasiza izitshalo zemifino.

Izindaba ezinhle ukuthi ubisi lwe-hemp luye lwafunyanwa luphansi kuma-FODMAP ngabashayeli be-Monash ekwenzeni indebe eyodwa.

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4. I-Coconut Milk

Ubisi lwekakhukhunathi lukhishwa inyama yekhukhunathi. Ubisi lweKoconut ungumthombo omuhle we-fibre futhi ugcwele amavithamini namaminerali ahlukahlukene. Nakuba ubisi lwekakhukhunathi luphakeme emafutheni agcwele, kukholelwa ukuthi amazinga ayo ase-lauric kanye ne-chain chain-medium triglycerides empeleni zikhuthaza impilo.

Uma une-IBS, kuzodingeka uqaphele usayizi wesigaba. Ngokusho kohlelo lokusebenza lwe-Monash University, ubungako bokukhonza kumele bukhawulelwe ku-1/2 indebe.

Amaningi amaningi okuhweba ama-coconut ane-guar gum engeziwe. I-Guar gum ayiyona i-FODMAP, ngayinye, kepha ingase ibe nomphumela we-laxative. Akucaci ukuthi ubisi lwekakhukhunathi oluvivinywa eMonash University luqukethe i-guar gum. Njengobisi lwe-almond kanye ne-hemp, ubisi lwekakhukhunathi kulula ukwenza ekhaya kunalokho ongacabanga. Nge-version eyenziwe ngokwenza, akudingeki ukuba ube nokukhathazeka ngezinye izithako ezongeziwe.

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5. I-Kefir

I-Kefir isiphuzo sobisi oluvutshiwe olwenziwa ngokubisi lwezinkomo, izimvu, noma izimbuzi, kodwa futhi lungatshalwa ubisi lwekakhukhunathi, kanye nobisi obisi-IBS-friendly nobisi lwelayisi. Njengokudla okuvutshiwe , i-kefir igcwele izinhlobo eziningi zamabhaktheriya we- probiotic anenzuzo nemvubelo.

I-Kefir yimbi ngaphezu kobisi obuvamile kepha ilula kakhulu kunomlingani wayo ohlobene, i-yogurt. It has a flavor okumnandi, tangy.

I-Kefir ihlukile ngaphandle kolunye ubisi kulolu hlu ngoba inamandla okwenza okungaphezulu nje kokungabangeli izimpawu zokugaya, kepha kunalokho kungase kuthuthukiswe impilo yesistimu yakho yokugaya ukudla.

Ngeshwa, i-kefir ingakahlolwa ku-Monash University ngokubalwa kwayo kwe-FODMAP. Kodwa-ke, kucatshangwa ukuthi inqubo yokuvuthwa ibangela ukudla okuphansi kwe-lactose, ngakho-ke ukuqagela okufundisayo ukuthi kungenzeka ukuthi abantu abaningi abane-IBS bayakubekezelela kahle.

_Imithombo:

_{Gibson, P. & Shepherd, S. "Ukuphathwa kokudla okusekelwe ebufakazini bokubonakaliswa kokusebenza kwamathumbu: Indlela ye-FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.}

_{"I-Calcium ne-Milk: Iyini Engcono Yamabhondi Nezempilo?" I- Harvard School of Social Health Website}

_{Uhlelo lokusebenza lwe-Diash University Low FODMAP Lokudla}