Ukudla okuphansi kwe-FODMAP kunganciphisa izibonakaliso ezimweni ezithile
Ngenkathi kunezinhlobo eziningana zokudla eziye zavunywa ukuthi zisetshenziswe ngabantu abanesifo sofuba (IBD) , kukhona okuncane endleleni yocwaningo engafakazela noma ephikisa ikhono lalezi zokudla ukuze liwusizo ku-IBD.
Ukudla okuphansi kwe-FODMAP kuya ngokuya kwanda kakhulu kubantu abanezimo zokugaya, ikakhulukazi ngenxa yesifo sofuba esiswini (IBS) .
I-FODMAP imelela i-Fermentable Oligosaccharides, i-Disaccharides, i-Monosaccharides, ne-Polyols, futhi ekudleni okuphansi kwe-FODMAP, ukudla okuqukethe lezizinto (okuyizinhlobo zama-carbohydrate noshukela) kunqunyelwe.
Lesi sihloko sizohlola ukudla okuphansi kwe-FODMAP nokuthi kuboniswe kanjani ukuthi kuthinte i-IBD.
Ukudla kanye ne-IBD: Indlovu egumbini
Kubantu abanezifo zokugaya ezifana ne-IBD, ukudla ngumbuzo omkhulu ovulekile . Ngokomlando, akuzange kube nesiqondiso esikhulu, noma ngisho nobufakazi, mayelana nokuthi abantu abane-IBD bangadla kanjani ukuze bakwazi ukondla kakhulu imizimba yabo nge-flare-up noma ngisho nangesikhathi sokuxolelwa .
Kukhona izindaba ze-anecdot kodwa eziningi: abantu abaye bazama indlela ethile yokudla eye yabasebenzela. Ngeshwa, lokho kuvame ukuba ngumphumela wesilingo nesiphambeko kanti ezinye izidlo zincane kangangokuthi zingase zingekho izakhi ezidingekayo. Kodwa-ke, abantu abane-IBD badinga ukudla futhi kukhuluma ukuthi lezi zifo ziyingozi kanjani, futhi ngenxa yokuntuleka okukhulu kokudla okunomsoco, iziguli zizimisele ukuzondla ukudla okunomsoco.
Ngenhlanhla, ukudla manje sekugxile ekucwaningweni, futhi njengoba ososayensi befunda kabanzi, abantu abane-IBD bazokwazi ukuthola iziqondiso zokudla okungcono. Ukudla okunjalo okuthola ukunakwa yi-FODMAP ephansi yokudla.
Yini i-FODMAP?
I-FODMAP ayinembile enembile : akunjengokuthi umuntu angabheka ukudla futhi abone uma ephansi noma ephezulu kuma-FODMAP.
Yingakho ukudla kuhlolwe ngokuqukethwe kwabo kwe-FODMAP futhi akukho ukusweleka kwezinhlu lapho ukudla kungabheka khona.
Kodwa-ke, ukwazi izingxenye zegama le-FODMAP kungaba usizo kulabo abasebenzisa lokhu kudla. Isisekelo esiyisisekelo sokuthi izingxenye ezithile zokudla zivame ukutholakala nokuvutshelwa futhi abanye abantu bangase babe nezimpawu ezincane zokugaya uma lezi zokudla zikhawulelwe.
F Stands for Fermentable. Inqubo yokuvutshelwa yilapho ukudla kuphulwa yi-yeasts, amabhaktheriya noma ama-microorganisms. Uma lokhu kwenzeka emathunjini, kunezakhi, kubandakanya ama-acids ama-fatty acide ama-gase.
O Ubeka Oligosaccharides. Ama-oligosaccharide ama-carbohydrate anamaphesenti angama-3 no-10 ashukela ahlangene ndawonye. Ezinye i-oligosaccharides ayikwazi ukugonywa emathumbu emzimbeni ngoba umzimba awukhiqizi i-enzyme efanele (i-alpha-galactosidase) ukuyigcina.
D Izindlalelo ze-Disaccharides. I-disaccharide uhlobo lwe-ushukela empeleni yizinhlobo ezimbili zoshukela ezixhunyaniswa kanye nalokho okubizwa ngokuthi ukuhlanganiswa kwe-glycosidic. Ama-disaccharides nawo agaywa ngosizo lwe-enzyme emzimbeni womuntu, kodwa kukhona abanye abantu abangase bangenzi ngokwanele kwezinye zalezi zinkimbinkimbi.
I-St St for Monosaccharides . I-monosaccharide iyishukela elilodwa (yilapho i-"mono" ingena khona) engeke idilizwe zibe izingxenye ezincane. Ngesikhathi sokugaya, ama-carbohydrate adilizwa abe yi-monosaccharides, okwenziwa ngaleso sikhathi ngamathumbu amancane.
P Stands for Polyols. I-Polyols yilawo ophuza utshwala otholakala ezithelo nasemifino. Kukhona nama-polyols ayenziwe ngabantu, afana nokunambitheka okwenziwe njenge-sorbitol no-xylitol. Amanye ama-polyols awagcini ngokugcwele, yingakho ephansi kwamakhalori, ngoba adlula emzimbeni.
Ingabe ukudla okuphansi kwe-FODMAP kuzokusiza i-IBD?
Okwamanje akukho ukuvumelana mayelana nokuthi ukudla okuphansi kwe-FODMAP kuzosiza kanjani abantu abane-IBD.
Kunezimo ezincane kakhulu kulokhu, noma kunjalo, ngoba i-IBD ayiyona isifo esisodwa kodwa izifo eziningana ezihambisana ne-spectrum ezinezici ezihlukahlukene. Kuyaziwa ukuthi ukunciphisa ama-FODMAP ngeke kusisize ngokuvuvukala okubangelwa yi-IBD. Kodwa-ke, abanye abantu abane-IBD banezimpawu ngisho noma bengenalo ukuvuvukala (futhi kungenzeka ukuthi bahlangabezana nesimo sokuxolelwa).
Ukudla okuphansi kwe-FODMAP kukunakekelwa kakhulu ekuphatheni i-IBS. Ngenxa yokuthi abantu abane-IBD nabo bangaba ne-IBS , kungenzeka ukuthi ukudla okuphansi kwe-FODMAP kuzosiza labo abane-IBD abanakho, noma okusolakala ukuthi bane-IBS.
Kukhona isifundo esisodwa esincane esibonisa ukuthi i-FODMAP ephansi isize abantu abane-IBD abanezinto ezibizwa ngokuthi "izimpawu zokugoma ezisebenzayo," ezizofaka izimpawu ze-IBS ezifana negesi, ukubhula, nokuhuda. Iziguli kulolu cwaningo zazibhekwa "zizinzile" maqondana ne-IBD yazo, kodwa abacwaningi abazange benze noma yikuphi ukuhlolwa ukuthola ukuthi kukhona ukuvuvukala kwe-IBD noma ezinye izinkinga ezihlobene ne-IBD ezenzeka ngesikhathi sesifundo. Ngale ndlela, imiphumela yanciphisa kancane, kodwa isinyathelo sokuqala ekuqondeni uma i-FODMAP ephansi ingasiza abantu abane-IBD abangase babe nezinkinga zokugaya ukusebenza.
Olunye ucwaningo lubheke ukuthi ukudla okuphansi kwe-FODMAP kungasiza kanjani ngezimpawu zabantu abaye babe ne- j-pouch (i-IPAA noma i-ileal-anal anal anastomosis) yokuhlinzwa. Lokho abathola ukuthi abantu abane-j-poch babe nomkhuba we-carbohydrate malabsorption. Kulolu cwaningo oluncane kakhulu, iziguli ezingenayo i- pouchitis (okuwukuvuvukala esikhwameni) zinezitshalo ezimbalwa lapho ama-FODMAP esancishisiwe.
Ukudla kuthathwa njenge-FODMAP ephansi
Ngenxa yokuthi i-FODMAP ayiyona into engabonwa ngokubheka ukudla, ukuba nezinhlu zokudla kuyoba usizo kunoma ubani ozama ukudla okuphansi kwe-FODMAP. Ngezansi uhlu lokuqala olungasiza ekuqondeni ukuthi yikuphi ukudla okungase kusebenze nalokhu kudla:
- Izithelo: Ubhanana, ama-blueberries, ama-strawberries, ama-raspberries, ama-orang, i-ananas, amagilebhisi, i-cantaloupe, i-honeydew
- Imifino: Utamatisi, ulethisi, i-kale, isipinashi, ikhukhamba, izaqathe, ubhontshisi obuluhlaza, insimbi yebhulupele, i-zucchini, u-squash, isitshalo seqanda
- Izitshalo nezinselo: Ilayisi; i-quinoa; amazambane; i-oats; ama-tortillas; isinkwa samahhala se-gluten, i-pasta, ama-crackers, amakhukhi, kanye nosawoti
- Ubisi: Ubisi lwe- Lactose, i-yogurt, i-cottage shizi, i-ayisikhilimu; izinkukhu ezinzima noma ezindala; ibhotela; ukhilimu
- Amaprotheni: Inkukhu, inhlanzi, i-turkey, inyama yenkomo, ingulube, amaqanda, i-tofu eqinile, i-peanut noma ibhotela le-alimondi, imbewu, amantongomane, izingxenye ezincane zama-chickpeas ekheniwe namalenti
Ukudla kuthathwa njenge-FODMAP ephezulu
Zonke ukudla eziphezulu ze-FODMAP azifani: ezinye zizoba namazinga aphakeme kunabanye. Ukusebenza nomuntu odla ukudla kungasiza ngokufaka noma yikuphi kokudla okuphezulu kwe-FODMAP ekudleni. Abanye abantu bangase bakwazi ukubekezelela ukudla okuphezulu kwe-FODMAP ngamanani amancane ngenkathi abanye bengenalo. Ngokuvamile, ezinye zokudla eziphezulu ze-FODMAP zihlanganisa:
- Izithelo: Ama-apula, ama-mangos, amapheya, amapreaches, ikhabe
- Izinhlamvu: Usan, rye, ibhali
- I-Lactose: Ubisi, i-ayisikhilimu, i-yogurt
- Amachibi asekelwe ezitshalweni: Soy, ilayisi, i-oat
- Imifino: Ubhontshisi obhakiwe, ubhontshisi, ubhontshisi omnyama
- Abathandekayo: I- Agave, uju, isiraphu ye-corn fructose ephezulu
- Imifino: I- Asparagusi, i-cauliflower, i-garlic, anyanisi, i-peas snap
Ingabe i-FODMAP ephansi kakhulu yokuvimbela i-IBD?
I-IBD iyathinta ukugaya futhi abanye abantu abane-IBD abatholi izakhi ezanele, noma ngenxa yokuthi abakwazi ukudla ukudla okunomsoco noma ngenxa yokuthi amathumbu amancane ayangena amavithamini namaminerali ngendlela efanele.
Okukhathazayo ukuthi ukudla okuphansi kwe-FODMAP kuzoqeda ukudla okuhlukahlukene futhi ukuphefumula kube ukuvimbela kakhulu, kubangele nezinkinga ezengeziwe zokudla okunomsoco. Ucwaningo olulodwa lubonise ukuthi abantu abane-IBD kungenzeka sebevele bedla amaFODMAP aphansi. Kulesi simo, abacwaningi batusa ukusebenzisana nomuntu odlayo ukuba abe yindlela engcono kakhulu yokuzama ukudla okuphansi kwe-FODMAP futhi uthole amavithamini namaminerali adingekayo. Ngaphezu kwalokho, ukudla okuphansi kwe-FODMAP akusho ukuthi kube nokudla okude isikhathi eside, kodwa kunalokho kuyingxenye yocwaningo lokudla jikelele.
Ukwamukela ukudla okuphansi kwe-FODMAP akuyona mahhala kusuka kwecala nokuphutha, noma kunjalo. Wonke umuntu uzoba nohlu oluhlukile lwe-FODMAP oluzobe lubekezeleleke nsuku zonke. Lokhu kudinga ukuhlanganiswa nendlela yokuphila nokunambitha: akusizi ngalutho ukuthi ube necebo eliphansi lokudla le-FODMAP eliqukethe ukudla okungathandeki, alitholakali kalula, noma kunzima ukulungiselela nokupheka. Kumele kuqashelwe ukuthi ezikoleni eziningi eziphansi ze-FODMAP, abahlanganyeli abatholanga ukudla okunzima ukulandela noma ukuvimbela, okungenzeka ngenxa yokudla okuhlukahlukene okuhlukaniswa njenge-FODMAP ephansi.
Izwi elivela
Asisazi okwanele mayelana nokudla okuzuzisayo kokudla okuphansi kwe-FODMAP ngabantu abano-IBD. Kube khona ezinye izifundo, kodwa azizange zikhulu ngokwanele noma ziphelele ngokwanele ukwenza noma yiziphi izinqumo okwamanje.
Kubantu abane-IBD abenza kahle ngokusho ukuvuvukala noma ezinye izimpawu ze-IBD kepha abanamabonakaliso, ukudla okuphansi kwe-FODMAP kungasiza. Kungasiza ekunciphiseni izimpawu ezifana ne-IBS ezenzekayo uma i-IBD ilawulwa.
Kunezinsiza eziningi ze-intanethi ezitholakalayo zokusiza ekutholeni ukudla okuphansi kwe-FODMAP okuzohambisana ne-IBD-friendly plan yokudla. Kodwa-ke, kubalulekile ukuthi umuntu odlayo axoxwe ekuqaliseni ukudla okulungile.
> Imithombo:
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> Croagh, C, Abelusi SJ, Berryman M, Muir JG, Gibson PR. "Ukutadisha umshayeli ngomphumela wokunciphisa ukudla okufakiwe kwe-FODMAP emisebenzini yesilonda kwiziguli ngaphandle koloni." I-Inflamm Bowel Dis . 2007; 13: 1522-1528.
> Gearry RB, Irving PM, uBarrett JS, et al. "Ukunciphisa ama-carbohydrate ama-short-chain chain (FODMAPs) angadli kahle ama-symptom esiswini kumaguli anesifo sofuba-isifundo somqhubi." J Crohns Colitis 2009; 3: 8-14.
> Gibson PR. "Ukusetshenziswa kokudla okuphansi kwe-FODMAP kwisifo sofuba sesibindi." J Gastroenterol Hepatol . Ngo-2017 Mar; 32 Ukusekela 1: 40-42.
> Macfarlane GT, Macfarlane S. "Ukuncelisa emathunjini omzimba omuntu: imiphumela ye-physiologic kanye nomthelela ongase ube nawo wama-prebiotics." J Clin Gastroenterol . 2011 Nov; 45 Ukusekela: S120-S127.