Uma uhlupheka kaningi kusukela ekuqhumeni, igesi, ukuqotshwa kanye / noma isifo sohudo, ungase ube nesimo esibizwa ngokuthi i-Irritable Bowel Syndrome ( IBS ), esithinta cishe izigidi ezingama-40 zaseMelika. I-FODMAPs yokudla iyindlela yokusekela ubufakazi ekulawuleni izimpawu futhi ingasiza abangama-75% abagulayo be-IBS bathole ukuphumula kwesifo.
Iyini isidlo se-FODMAPs?
Ukudla kwe- FODMPAs ukudla okwesikhashana kulabo ababhekene ne-IBS noma abanokukhubazeka kwamathumbu njengokubuhlungu, ukubhuka, igesi, ukuqotshwa noma isifo sohudo.
Lokhu kudla okusekelwe ebufakazini kuboniswe ukuthi kuphumelela ekusizeni abagulayo be-IBS bathola ukuphumula kwesifo.
Ama-FODMAP angumqondo wokudla ngezinye izigagasi noma amafayili okuba nzima ukugaya : I-Fermentable- i-Oligo- Di- ne-Monosaccharides ne-Polyols. Lokhu kudla akusizi kahle umathumbu omncane futhi kunikezwa emathunjini amakhulu lapho kungabangela ukugcinwa kwamanzi, igesi, nezinye izimpawu ze-GI ezingakhululekile. Abantu abaningi abane-IBS abadla ukudla okuphezulu kuma-FODMAP babika ukuthi bazizwa bevinjiswe sengathi banabhaluni yamanzi emzimbeni wabo.
Ngaphezu kwezimpawu ze-GI, ukudla kwe-FODMAP nakho kuhlotshaniswa nokuthinta isimo sengqondo nokushintsha amabhaktheriya ekuguleni kwethu.
Izibonelo ze-High FODMAPs Ukudla
Fermentable (fructans): ukolweni, u-anyanisi we-rye,
Ama-oligosaccharides: ama- legumes, u-garlic, anyanisi, izimpande ze-chicory, i-inulin
Ama-disaccharides (lactose): ubisi ne-yogurt
I-Monosaccharides (fructose): uju, ama-apula, ikhabe, imango
Futhi
I-Polyols (i-sorbitol ne-mannitol): ama-apula, izithelo zamatshe, i-candy-free sugar noma i-gum
Lolu hlu luhlinzeka isibonelo sokudla okuphezulu kuma-FODMAP. Ukusebenza nomuntu obhalisiwe wokudla okunomsoco oqeqeshwe yi-FODMAPs Kunconywa ukukhomba uhlu oluphelele lokudla nokuqapha ukusebenza kahle kokudla.
Kubalulekile ukufunda amalebula ngokucophelela uma ulandela ukudla okuphansi kwe-FODMAPs . Ngenkathi ukolweni kukudla okuphezulu kwe-FODMAP, ukudla okungenayo i-gluten akubhekwa njengengxenye yokudla okuphansi kwe-FODMAP njengoba ukudla okuningi kwe-FODMAP kungatholakala ekudleni okungenayo gluten , njenge-inulin ne-chicory impande.
Yini Engingayilindela Ngokulandela Ukudla Okuphansi Kwe-FODMAPs?
Ama-FODMAPs ukudla kokufunda ukuze uthole ukuthi yini ukudla okuthinta izimpawu zakho ze-GI. Emva kokulandela ukudla kokunciphisa ama-FODMAP okuphansi kwamasonto angu-4 kuya kwangu-6, cishe uzoqala ukubona ukuthuthukiswa kwezimpawu zakho zomzimba. Abaningi abalandela ukudla okuphansi kwe-FODMAPs babika ukwanda kwamazinga wezamandla.
Ngemuva kokulandela ukudla okuphansi kwe-FODMAP isikhathi esinconywayo, qala ukubuyisela ukulinganisa amanani amancane okudla okuthandayo ama-FODMAPs, ngesikhathi esisodwa ukuze ubone ukuthi ayabangela yini ukukhathazeka. Umgomo awukudli ukudla okuphansi kwe-FODMAP yokuphila, kepha ukudla ukudla okunempilo nokuhlukahlukene okungabangeli ukucindezeleka kwe-GI.
Izinsiza eziwusizo ze-FODMAPs
Uma unesithakazelo ekufundeni okwengeziwe noma ufuna ukulandela ukudla okuphansi kwe-FODMAP, lezi zinsiza zibalulekile:
Uhlelo lokusebenza lwe-Monash University Low FODMAP
Sebenzisa lolu hlelo lokusebenza oluwusizo ukuthola ukudla okuphezulu, okuphakathi, nokuphansi kwe-FODMAPs. Uhlelo lokusebenza lubuyekezwa njalo ngokudla okuphezulu kuze kube manje.
I-Monash Blog
Lona ibhulogi ye-Monash Univeristy Low FODMAP yama-athikili asesikhathini samanje kanye namathiphu ekulandela ukudla okuphansi kwe-FODMAP.
Kate Scarlata
U-Kate ungumchwepheshe wezempilo wokugaya ukudla futhi obhalisiwe we-dietarian nomlobi we- The Complete Idiot's Guide yokudla kahle nge-IBS kanye nombhali-mbhali we- 21 Day Tummy , i-New York Times eyithengisa kakhulu. Vakashela ibhulogi yakhe ukuze uthole ulwazi oluwusizo lwe-FODMAP nezinsiza.
IBS-Free.net
Leli yiwebhusayithi yezobuchwepheshe obhalisiwe be-dietitian ne-FODMAPs uPatsy Castos. Izincwadi zakhe IBS Free Ekugcineni! Shintsha i-Carbs yakho, Shintsha impilo yakho, isiqondiso ngesinyathelo esilandelayo ekudleni kokukhipha i-FODMAP kanye ne- Flavor ngaphandle kwe-FODMAPs Cookbook imithombo enhle yokulandela ukudla kwe-FODMAPs.
> Imithombo:
> Staudacher et al. Ukuqhathaniswa kwempendulo yesifo kulandela iseluleko sokudla okuncane ema-carbohydrate anokuvutha (ama-FODMAPs) ngokumelene neseluleko esijwayelekile sokudla kweziguli ezine-syndrome ezicasulayo. I-J Hum Nutr Diet 2011 (5); 487-95.
> Chumpitazi BP et al. Isivivinyo somtholampilo esingaguquki: ama-gut microbiome biomarkers ahlotshaniswa nokuphendulwa kwemitholampilo ekudleni okuphansi kwe-FODMAP ezinganeni ezine-syndrome ezicasulayo. Ukudla Pharmacol Ther. 2015. Ngaphambi kokuphrinta .