Ukudla okuphansi kwe-FODMAP kuboniswe ukuthi kuyasebenza ekunciphiseni izimpawu zabantu abaningi abane-IBS. Uma ingane yakho ihlukunyezwa ne- IBS noma isihlobo sayo sokuxilonga esiseduze, ubuhlungu besisu esisemsebenzini (FAP), uzofuna ukwazi kabanzi ngokudla ukuze uhlole ukuthi ukudla kungase kube usizo kumntanakho.
Iyini ukudla okuphansi-FODMAP?
Ukudla okuphansi kwe-FODMAP kusekelwe enkolweni yokuthi amanye ama-carbohydrates, eyaziwa ngokuthi ama- FODMAPs , aqinisa izimpawu zokugaya abantu abane-IBS.
I-FODMAP imelela i-Fermentable, i-Oligo-, i-Di-, i-Mono-saccharides, ne-Polyols. Ama-FODMAP atholakala ekudleni okuningi okuvamile.
Ucwaningo lubonise ukuthi abantu abangaba ngu-75% abane-IBS bakuthola ukuthuthuka okuphawulekayo ezimpawu zabo zokugaya lapho belandela ukudla okuncane kuma-FODMAPs. Ukudla kuhloswe ukuba kulandelwe ngokuqinile isikhathi samasonto amane kuya kwangu-8, kulandelwa ukuphindaphinda kancane kancane kwezinhlobo ezahlukene ze-FODMAPs. Kunconywa kakhulu ukuthi ukudla kuyenziwa ngaphansi kokuqondiswa komsebenzi oqeqeshiwe wokudla.
Ucwaningo mayelana nokudla kwezingane
Ngeshwa, ngesikhathi salokhu kubhala, ayikho imilingo yokukhishwa kwemitholampilo ekuphepheni kokudla kwabantwana. Kodwa-ke, ngizwile ukuthi izifundo ezinjalo zikhona emisebenzini. Ukucwaninga ngokudla kwabantu abadala akuzange kubonakalise noma yimuphi umphumela omubi kubantu abalandela ukudla okwesikhashana. Ayaziwa ukuthi kungaba nomphumela omubi wezempilo uma umuntu elandela ukudla esikhathini eside.
Esinye sezikhathazo ezinkulu mayelana nokulandela ukudla ngaphezu kwesikhathi eside kungengozi yokuntuleka kokudla okunomsoco. Kukhona futhi ukukhathazeka ngokuthi ukudla kunomthelela omuhle noma omubi ebhaleni lwamagundane .
Ukucabangela okukhethekile kwezingane
Uma ucabanga ngokuzama ukudla okuphansi kwe-FODMAP kumntanakho, lezi zici ezintathu ezilandelayo kufanele zibe khona:
- Ingane yakho kumele ihlolwe ngokuqinile kwe-IBS noma i-FAP.
- Ukudla kumele kuvunywe yizingane zakho.
- Ukudla kwengane yakho kufanele iqondiswe ngumuntu odlayo oqeqeshiwe.
Izindleko zokuphumelela zokudla
Tshela abantu abadala abakhulile : Qinisekisa ukwazisa othisha, abahlinzeki bokunakekela izingane, abacebisi bekamu kanye nabangane abafanele mayelana nezidingo zokudla kwengane yakho. Ngenhlanhla, ngokuqwashisa okukhulayo kokudla kokudla kanye nesifo se-celiac , abantu abasebenza nezingane bahlala kakhulu ekudingeleni izidingo ezikhethekile zokudla kunalokho okungenzeka babekade bekude. Asikho isidingo sokungena emininingwaneni eningi - bazise nje ukuthi ingane yakho okwamanje idla ngokukhethekile ukubhekana nezindaba zabo zesisu.
Bandakanya ingane yakho enkambisweni: Ngokuya yobudala bomntwana wakho, ungawachazela inkolelo yokudla nokucabanga ukuthi ukudla kungabasiza kanjani bazizwe beba ngcono. Buza ukufakelwa kwabo mayelana nokufakwa kokudla nokuhlela imenyu. Ukuhambisana nokudla kuhambisana kakhulu nokuthuthukiswa kwesibonakaliso. Ukwenza ingane yakho izwe sengathi iyingxenye ebalulekile yenqubo izosiza ukwandisa ikhono labo lokuhambisana nemikhawulo yokudla edingekayo.
Ungazikhukhumezi izinto ezincane: Ngendlela ephawulekayo, ukudla okuphansi-kwe-FODMAP kuhluke kakhulu kwimingcele yokudla edingekayo kwengane ene-allergies noma isifo se-celiac - ukudla ukudla okuvinjelwe ngeke kubangele noma yikuphi ukulimaza impilo enganeni yakho.
Bangase babone izimpawu zokugaya ukudla ngokuphendula ukudla kokudla okuphezulu-FODMAP, kodwa ngeke babeke impilo yabo engozini. Ngakho-ke, akudingeki ukuba uqaphe ngokweqile, futhi unganikela ingane yakho inkululeko yokuzikhethela ngokuthi yini enquma ukuyidla.
Phakamisa ukudla esikhathini esithile: Siphila ezweni eligcwele le-FODMAP. Isibonelo, ukolweni, i-garlic, anyanisi, kanye nesiraphu ye-fructose ye-corn (HFCS) ye-corn, konke okumele kuvinjelwe ekudleni okuphansi kwe-FODMAP, yizimbangi ezisemqoka ekudleni okuningi kokudla kwe-Western. Ngakho-ke, uzothola ukuthi ukupheka ekhaya nokuthumela ingane yakho ngokudla kwakhe kuzodingeka ukuze kuqinisekiswe ukuthi kukhona into efanele yokudla.
Ungaphindi inqubo yokubuyisela kabusha: Akuwona wonke umuntu ophendula ngezinhlobo ezifanayo ze-FODMAPs. Ukuvuselelwa kokudla ngezinhlobo ezihlukahlukene ze-FODMAP ngendlela ehlelekile kuzosiza ukuthola ukuthi yikuphi ukudla okukhathazayo ingane yakho. Le nqubo yenziwa kahle ngaphansi kokuqondiswa komsebenzi oqeqeshiwe wokudla. Ukuthola ulwazi olujulile mayelana nokuthi yikuphi ukudla ingane yakho engakwazi futhi ayikwazi ukubekezelela kuyosiza ukuqinisekisa ukuthi badla njengokudla okuhlukahlukene okukwazi ukukwenza ngaphandle kokuba babe nezimpawu.
Ungalokothi ukhohlwe umbono we-FODMAP umthwalo: Omunye wezici eziyinhloko ze-FODMAP theory ukuthi akuyona nje uhlobo lwe-FODMAP engabangela izimpawu kodwa inani le-FODMAP lidliwe phakathi nosuku olungabangela inkinga. Ngakho-ke, ungathola ukuthi ingane yakho ingakwazi ukubekezelela ukudla okuncane noma i-FODMAP, uma nje imali esetshenziswayo igcinwa iphansi. Lesi sici sisiza ekwandiseni uhla lokudla okungadliwa, kusize ukuqinisekisa ukuthi ingane yakho ithola izidingo zabo zokudla okunomsoco.
Imithombo:
Umalusi, S. & Gibson, P. "I-Low Complete-FODMAP Diet" Isivivinyo 2013.
Staudacher, H., et.a. "Izindlela nokusebenza komkhawulo we-FODMAP wokudla ku-IBS" Ukubuyekezwa Kwemvelo 2014 11: 256-266. http://www.nature.com/nrgastro/journal/v11/n4/full/nrgastro.2013.259.html