Indlela Yokulandela Ukudla Okuphansi-FODMAP

Odokotela abaningi manje bavuselela njalo ukudla okuphansi kwe- FODMAP kubalingane babo be-IBS. Lokhu kungukuthi ukudla kungukuqala kokwelashwa okusekelwe kokudla okunomsizi wocwaningo lokunciphisa ngempumelelo izimpawu ze-IBS zegesi, ukubhula, isifo sohudo nokuqothulwa. Ngokuthobela nokusekelwa okuhle, iziguli ezingafika ku-75 ze-IBS zizokwazi ukuthola usizo oluphawulekayo lwezimpawu.

Ukudla kuyinkimbinkimbi futhi kuzodinga ukuzibophezela okuyingxenye yakho ukuqinisekisa ukuthi ukhetha ukudla okuhambisana nokudla. Ngakho-ke awusoze uthande ukudla ngesikhathi sokuthi uzothola umatasa noma unesikhathi esinqunyiwe esimisweni sakho sokulungiselela ukudla nokupakisha.

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Thola i-Trained Professional

Yonke yocwaningo kuze kube yimanje ekudleni ibonisa ukuthi imiphumela emihle ifinyelelwe uma uthola usizo oluvela kuchwepheshe odlayo oqeqeshiwe owazi kahle ekudleni. Umqeqeshi wokudla noma umqeqeshi wempilo kubalulekile ngoba:

• Kudingeka uqiniseke ukuthi udla ukudla okuhlukahlukene ukuze uqinisekise ukuthi uthatha izidingo zakho zansuku zonke.
• Kuyoba usizo ukusekelwa njengoba ufunda ukuhlanganisa ukudla empilweni yakho.
• Bangakusiza ukuthi uqonde ukuthi yiziphi izinhlobo ze-FODMAP ezinenkinga kuwe.

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Qala idayari lokudla

Njengoba usebenza ngezigaba ezihlukahlukene zokudla, uzofuna ukugcina idayari yokudla . Lokhu kuzokusiza uthole umqondo ongcono wobudlelwane phakathi kokudla okudlayo kanye nezimpawu ozizwayo. Lesi sinyathelo sizosiza kakhulu njengoba usebenza ngezigaba ezihlukahlukene zokudla.

Idayari yokudla akudingeki ibe yinto enhle. Ufuna nje ukulandelela yonke into oyidlile, yiziphi izimpawu ozibonayo, nanoma yiziphi ezinye izici ezingase zithinte indlela ozizwa ngayo, njengokucindezeleka, umjikelezo wakho wokuya esikhathini , njll.

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Hlanganisa Izimpahla Zakho

Kungaba yinselele kakhulu ukukhumbula ukuthi yikuphi ukudla okungaphansi kwama-FODMAP nokuthi yikuphi ukudla okuphezulu kuma-FODMAP futhi njengenselele ukuthola ukudla okufanele ukudla. Ngenhlanhla, impumelelo yokudla iye yakhuthaza ukuthuthukiswa kwezinsiza ezikhona.

Uhlelo lokusebenza lwe-smartphone oluphansi lwe-FODMAP oluvela kubacwaningi baseMonash University lufanele ukuba nalo. Kungasiza futhi ukuthenga ezinye izincwadi zokupheka eziphansi ze-FODMAP futhi njalo uvakashele amasayithi anezindlela zokupheka eziphansi-FODMAP . Uma ukhetha okunye okukhethwa kukho kokudla, cishe kuyoba ukuhambisana nemikhombandlela yokudla.

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Qala isigaba sokuqeda

Ukuze uqale ukudla, kuzodingeka ususe ngokuphelele ukudla okuphezulu okuyaziwayo kwe- FODMAPs okwesikhashana okungenani amasonto amabili kuya kwezinyanga ezimbili. Lokhu kuhlanganisa ukudla okuvela kumaqembu angaphansi ama-FODMAP:

• I-Fructans (etholakala kwezinye izithelo, okusanhlamvu, amantongomane, nemifino)
• I-Fructose (etholakala kwezinye izithelo)
• I-GOS (etholakala kubhontshisi, ama-chickpeas, nama-lentils)
• I-Lactose (etholakala kwezinye imikhiqizo yobisi)
• I-Polyols (etholakala kwezinye zezithelo, imifino, kanye nokunambitheka okufakelwayo)

Yini esele idle? Eziningi zezinto ezimnandi, ezinomsoco! Ungadla noma yini oyifunayo uma nje iphansi kumaFODMAP .

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Kancane kancane Thumela ama-FODMAP emuva Kokudla Kwakho

Ngemuva kokuba nethemba ukuthi ujabulele ukwehla okukhulu kwezimpawu, sekuyisikhathi sokuletha kancane ukudla okunye emuva kokudla kwakho. Kule sigaba sokubuyisela kabusha, kunconywa ukuthi ukhethe iqembu elilodwa le-FODMAP ngesikhathi sokuhlola umphumela weqembu ngalinye emzimbeni wakho.

Ochwepheshe bakho bokudla angakusiza ukuba ubone ukuthi yini ukudla ongahlola ukuzwela kwakho. Hlela ukuhlola iqembu ngalinye ngesonto ngaphambi kokuthuthela eqenjini elilandelayo. Qala ngemali encane yokudla ukuze ungabangeli izimpawu ezinzima.

Uma ungenayo izimpawu ekuphenduleni ukudla kwakho kwenselelo, ungaqala kancane ukwandisa inani odlayo. Uma uqhubeka nokubekezelela ukudla, ungaphetha ngokuthi awusasebenzi ngokuqondile kulelo qembu elithile futhi ungaqhubeka eqenjini elilandelayo.

Uma uthola izimpawu, ungazama ukuhlola ukudla okuhlukile ngaphakathi kweqembu elifanayo. Uma uqhubeka nokuphendula, kufanele ubuyele ekudleni kokuphela kwesonto elilodwa ngaphambi kokuthuthela eqenjini elilandelayo.

Ngemuva kokuthi uhlolile wonke ama-sub-amaqembu futhi ube nesibonakaliso samahhala isikhathi esithile, uzofuna ukuhlola kabusha amanani amancane weqembu elincane owawuqala ukusebenza ngalo. Uma unomqondo omuhle wokuthi yi-FODMAPs osebenza ngayo kakhulu, ungahlela ukudla kwakho ukuze udle kakhulu i-FODMAP encane, nokusetshenziswa okuncane kokudla okuphezulu kwe-FODMAP. Umgomo ukugcina ukuchayeka kwakho kumaFODMAP ebangeni elingabangela ukuthi uzwe izimpawu.

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Hlala Uhlola Izinga Lakho Lokudla

Ukudla okuphansi kwe-FODMAP akuklanyelwe ukuba kube "ukudla okuphakade". Ukudla okuningi okuphezulu kuma-FODMAP nakho ukudla okungaba kuhle kakhulu empilweni yakho.

Kukhona okunye ukukhathazeka ukuthi ukuvinjelwa kwe-FODMAP kungaba nomthelela omubi ku- flora yakho. Into engcono kakhulu kokubili impilo yakho yokugaya nokudla kwakho kungukudla okuhlukahlukene kokudla okunempilo ongakwenza.

Kunobunye ubufakazi bokuthi uma ulandele ukudla okuphansi kwe-FODMAP uzothuthukisa ikhono lakho lokubekezelela ukudla okudabukisayo ngaphambilini. Ngakho-ke, uzofuna ukuqinisekisa ukuthi uqhubeka nokuletha ukudla okusha ekudleni kwakho ngezikhathi ezithile ukuze ubone ukuthi ukuzwela kwakho kushintshile yini. Enye indlela ewusizo ukusetha isikhumbuzi kumhleli wakho wosuku noma kwi-smartphone yakho ukuze uphinde uqale isigaba sokubuyisela kabusha njalo ngemva kwezinyanga ezintathu.

> Imithombo:

> Barrett, J. & Gibson, P. "Ukulungiswa Kwemitholampilo Ye-Malabsorption ye-Fructose kanye Nezinye Izinto Ezincane Zama-Carbohydrates" I- Gastroenterology Esebenzayo 2007 XXXI: 51-65

> Gibson, P. & Shepherd, S. "Ukuphathwa kokudla okusekelwe ebufakazini bokuthi izimpawu zomzimba zisebenza kahle: Indlela ye-FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.

> Umalusi, S. & Gibson, P. "I-Low Complete-FODMAP Diet" Isivivinyo 2013.