Hambisa phezu kwe-Gluten-Free
Ukwenza izinguquko zokudla kuya ngokuya kuba yindlela ebalulekile yokuphatha izimo nezimpawu ezihlukahlukene, kuhlanganise nezifo ze-thyroid nezizimele. Ukukhetha okulungile kokudla kungasiza ukuphulukisa noma ukuthuthukisa izimo eziningi zezempilo, ukunciphisa izimpawu, noma ngisho nokusiza ukunciphisa noma ukususa isidingo sakho semithi ethile.
Enye yezintandokazi kakhulu (abanye bangase bathi ukuthambekela) ukukhetha kokudla kuqeda i-gluten ekudleni kwakho, okubizwa ngokuthi ilandela "ukudla okungenamsoco." Kukhona ubufakazi bokuthi isifo se-celiac ne-gluten ukuzwela kunendima ekubangela ukuphendula okuzenzakalelayo nezimo, kuhlanganise nezifo ze-autoimmune njenge-Hashimoto's thyroiditis ne-Graves '.
Ngakho-ke, ochwepheshe bezempilo abanempilo futhi abahlanganisayo bancoma ukuthi iziguli ze -roid-ngisho nalabo abahlolwayo abangenayo isifo se-celiac-cabangela isilingo sokudla okungenalutho lwe-gluten ukuze sibone ukuthi bayabuzwa yini ukukhululeka kusuka ezimpawu.
Ezinye izazi manje zithi inzuzo yangempela ye-subset yabantu ayikho ekuhambeni kwe-gluten, kodwa ekugwemeni okuthiwa i-FODMAPs.
Kuyini amaFODMAP?
I-acronym FODMAP imelela i-Fermentable, i-Oligosaccharides, i-Disaccharides, i-Monosaccharides, ne-Polyols. Konke kuyi-molecule yamakhemikhali e-short-chain (oligosaccharide) etholakalayo ekudleni futhi evame kakhulu ekudleni kwe-Western okungekho emithanjeni encane ebantwaneni besintu.
Ukudla okuphansi kwe-FODMAP kwakhiwe eMonash University eMelbourne. Lapho, uPeter Gibson, MD noSusan Shepherd, Ph.D. bathole ukuthi ukuvimbela ama-FODMAP ekudleni kunethonya elizuzisa kubantu abane-syndrome ekhukhumezayo yezifo kanye nezinye izinhlobo zokuphazamiseka kwamathumbu.
Akukhona nje ukuthi lokhu kudla akunamandla nje kuphela, kepha amabhaktheriya asegulini ayawaphuza ngokushesha, okwandisa igesi futhi ebangela ukuphumula kwesisu nokungahambi kahle. Ngokusho kwalabachwepheshe, odokotela, ukudla okuphansi kwe-FODMAP kusiza ukunciphisa izimpawu, kubandakanya ubuhlungu esiswini, igesi nokuqhaqhazela, ukuqothulwa, isifo sohudo, kanye nesicashu.
Yikuphi Ukudla Okuphezulu Ne-FODMAP Ephansi?
Okungenani elilodwa eliphakeme eliphezulu le-FODMAP lokudla okuphezulu-fructose isiraphu yamagesi-ayiyona ibhonasi yokuthi noma yikuphi umuntu oqaphela impilo odelayo kufanele alahle, ezinye izinto eziphezulu ze-FODMAP ziwela esigabeni sokudla okunye okunempilo. Ubhontshisi, izinhlamvu ezithile (kubandakanya ukolweni, rye, nebhali), izithelo zamatshe ezifana nama-apula, ama-cherry, njll, kanye nemifino ehlukahlukene, kufaka phakathi i-broccoli ne-Brussels izitshalo zonke ziwela esigabeni esiphakeme se-FODMAP.
Okunye okunye okuphezulu okudla kwe-FODMAP okumelwe kugwenywe ekudleni okuphansi kwe-FODMAP kufaka:
- Eminye imifino kuhlanganise i-garlic, anyanisi, ama-shallots, ama-scallions, ama-artichokes, ne-cauliflower
- Amabhontshisi athile, kuhlanganise nezinso, i-lima, i-mung, i-soy, nezinso ezibomvu
- Amakhowe
- I-Peas
- Izithelo eziningi, kuhlanganise ama-apula, ama-apricot, ama-avocados, amajikijolo, ama-cherry, ama-grapefruit, imango, amapayipi, ama-plums, ne-ikhadoni
- Izinsafu kanye nezinkuni ezicutshungulwayo
- Imikhiqizo eminingi equkethe ukolweni
- Amanye okusanhlamvu, kuhlanganise amaranth, ibhali, nesipelingi
- Imikhiqizo eminingi yobisi
Ngakho, yikuphi ukudla okuyi-FODMAP ephansi? Ukudla, izinkukhu, amaqanda, izinhlanzi, okusanhlamvu okungenakolweni, i-quinoa, izithelo ezingelona izitshalo kanye nemifino ehlukahlukene. Nasi ishadi lokudla le-FODMAP eliwusizo lokubhekisela kanye nohlu lwamanye amashadi wezintambo zokudla ze-FODMAP .
Ingabe Ukudla Okuphansi Kwe-FODMAP Kungakusiza?
Ukuze unqume uma uzwela ekudleni okuphezulu kwe-FODMAP, ungazihlola.
Qala ngokuqeda ukudla okuphezulu kwe-FODMAP ngokuphelele amasonto ayisishiyagalombili. Ngaleso sikhathi, buyisela ukudla okulodwa njalo emva kwezinsuku ezine bese ulinganisa impendulo yakho nezimpawu zakho. Uma usabela, linda esinye isonto ngaphambi kokuvuselela enye ukudla.
Kuyinselele ukuqeda ukudla okuvela ekudleni kwakho. Futhi ukudla kwe-FODMAP kunzima kakhulu kunokuningi. Kodwa uma unezimpawu zamathumbu, kungase kudingeke uzame ukudla kwe-FODMAP nokugcina amathebhu aseduze ukuthi uzizwa kanjani emva kwalokho.
Phakathi naleso sikhathi, ukuze uthole imikhombandlela yokuthola iresiphi, insiza ephakanyisiwe yincwadi, I-Complete Low-FODMAP Diet , eyabhalwa yiDkt. Gibson noMalusi.
Ukuthuthukiswa Kwamuva
Imiphumela yesilingo semitholampilo, owokuqala enhlobonhlobo e-United States, yabika ngoMeyi ka-2016 ukuthi ukudla okuphansi kwe-FODMAP kwasiza abangaphezu kwengxenye yabantu ukuthi bafunde ukunqoba izibonakaliso zesifo sokugulisa isisu.
> Imithombo:
> Eswaran, Shanti, Chey, uWilliam et. al. Ukudla okuphansi kwe-FODMAP kuthuthukisa ikhwalithi yokuphila, kunciphisa ukukhubazeka komsebenzi, futhi kuthuthukisa izinga lokulala ezigulini ezine-irritable bowel syndrome kanye nesifo sohudo: imiphumela evela e-US engahleliwe, okulingwa ukuvivinywa. I-Gastroenterology, 2016; 150 (4): S172 DOI: 10.1016 / S0016-5085 (16) 30665-5.
> Gibson, Shepherd, et al. "Ukulawulwa Kwezinto Ezihlobene Nesibonakaliso Sezimpawu Zokusebenza Kwamathumbu: I-FODMAP Indlela" J Gastroenterol Hepatol. 2010; 25 (2): 252-258.