Ithimba le- FODMAP lithi ukudla okudliwayo kuphezulu "ama-FODMAP" -sitshalo se-oligo-, di-, mono-saccharides, nama-polyols, iqoqo lama-carbohydrate amancane atholakele ekudleni okuningi okuvamile-kubangelwa ukunyuka kwamanzi negesi emathunjini amancane namakhulu, okufaka izimpawu ezifana nobuhlungu besisu , igesi, nokubhubhisa , nezinkinga ze-motility zokuhuda nokuqothulwa. Le mbono iphakamisa ukuthi ukulandela ukudla okuphansi-FODMAP kufanele kubangele ukwehla kulezi zimpawu.
Ucwaningo luye lwabonisa ukuthi kubonakala sengathi liwumphumela wokuqoqwa kwalokhu kokudla ezimpawu. Ngamanye amazwi, ukudla okungaphezulu kokudla okuphezulu-FODMAP ngesikhathi esifanayo kuzongeza, okwenza kube nezimpawu ongaze uzibone uma udla ukudla ngokuzihlukanisa.
Ezingxenyeni ezimbili ezilandelayo, uzothola uhlu lwezinto ezivamile eziphezulu nokudla okuphansi kwe-FODMAP . Lolu hlu lusekelwe ocwaningweni olusha kakhulu eNyuvesi yaseMonash futhi lungashintsha ngokuhamba kwesikhathi. Ngaphezu kwalokho, ungase ube nezinzwa zakho siqu ekudleni.
Uma unesithakazelo ekulandeleni ukudla okuphansi kwe-FODMAP, Kunconywa ukuba usebenze ngabanye ngoprofethi odlayo oqeqeshiwe . Kunezingozi zokuhlela ukudla kwakho. Kuyinto elingayo ukukhetha izinto ezithile ngokusekelwe ekuthandeni kwakho, okungabangela izimpawu eziqhubekayo ngenxa yokungahambisani ngokuqinile nokudla okuphansi okufakwe e-FODMAP. Ukusebenza nomsebenzi oqeqeshiwe wokudla kuzokusiza ukuqinisekisa ukuthi uthola ukudla okwanele nokulinganisela, kuhlanganise nokudla okunempilo kwe- fibre yokudla .
Njengawo wonke ukwelashwa okusha noma indlela yokudla, kuhle ngaso sonke isikhathi ukuxoxa ngale ndaba ngodokotela wakho siqu.
Uhlu lokudla oluphezulu lwe-FODMAP
Ukudla okulandelayo kukhonjiswe njengokwephezulu kuma-FODMAP:
Izithelo:
- Ama-apula
- Ama-apricot
- Amajikijolo
- Ama Cherries
- Isithelo segilebhisi
- i-Mango
- Ama-nectarines
- Amapayipi
- Amapheya
- Izimpande kanye nemifula
- Amapomegranati
- Ikhabe
- Ukuhlushwa okuphezulu kwe-fructose kusuka ezitsheni ezifakwe ekheniwe, izithelo ezomisiwe noma isiphuzo sesithelo
Izinhlamvu
- Ibhali
- Umzala
- Farro
- Rye
- Semolina
- Ngokolweni
I-Lactose-Equkethe Ukudla
- I-Buttermilk
- I-Cream
- I-Custard
- Ukhilimu oyiqhwa
- I-Margarine
- Ubisi (inkomo, imbuzi, izimvu)
- Ushizi ophansi, kuhlanganise ne-cottage shizi kanye ne-ricotta
- I-yogurt (ejwayelekile nelesiGreki)
Ama-Substitutes
- Ubisi lwe-oat (nakuba ukukhonzwa kwe-1/8 kubhekwa njenge-low-FODMAP)
- Ubisi be-Soy (US)
Imifino
- Ubhontshisi obhakiwe
- Ama-peas anamehlo amnyama
- Ubhontshisi be-Butter
- Ama-Chickpeas
- Amalenti
- Izinyosi zezinso
- Ubhontshisi bukaLima
- AmaSoybe
- Hlanganisa i-peas
Abathandekayo
- I-Agave
- Fructose
- Isiraphu ye-corn fructose ephezulu
- Uju
- Isomalt
- I-Maltitol
- I-Mannitol
- I-Molasses
- I-Sorbitol
- Xylitol
Imifino
- Ama-artichokes
- I-asparagus
- Ama-Beet
- Amahlumela aseBrussels
- Ukholifulawa
- I-Celery
- Ugaliki
- Amalekhi
- Amakhowe
- Okra
- Anyanisi
- I-Peas
- Ama-scallions (izingxenye ezimhlophe)
- Shallots
- Ama-pea weqhwa
- Ikhekhe le-Sugar snap
Uhla lokudla oluphansi lwe-FODMAP
Ukudla okulandelayo kuye kwaboniswa njengephansi kuma-FODMAP:
Izithelo
- I-avovocado (umkhawulo we-1/8 wayo wonke)
- Ibhanana
- Amajingijolo
- Ikhathalophu
- Amagilebhisi
- Honeydew ikhabe
- ikiwi
- Ilamuna
- Eluhlaza
- Ama-oranges aseMandarin
- Ama-Olives
- iwolintshi
- I-papaya
- Plantain
- Uphayinaphu
- Okusajingijolo
- Rhubarb
- ijikijolo
- Tangelo
Abathandekayo
- Ama-sweeteners okufakelwa angapheli -ol
- Ushukela ocolekile
- I-glucose
- usiraphu we-maple
- Ushukela omanzi
- Ushukela (sucrose)
Ubisi Namakhemikhali
- Ubisi lwe-almond
- Ubisi lwe-kakhukhunathi (umkhawulo wekhafu 1/2)
- Hamba ubisi
- Ubisi lwelayisi
- Ibhotela
- Izinhlobo ezithile zama-cheeses, njenge-brie, camembert, mozzarella, i-Parmesan
- Imikhiqizo engekho i-Lactose, njengobisi lwe-lactose mahhala, i-ayisikhilimu ne-yogurt
Imifino
- I-Arugula (i-rocket ulethisi)
- Bamboo amahlumela
- I-Bell pepper
- I-broccoli
- Bok choy
- Izaqathe
- I-Celeriac
- Imifino ye-Collard
- Iklabishi evamile
- Ummbila (uhhafu wesikhumba)
- Isitshalo seqanda
- I-endive
- Fennel
- Obhontshisi abaluhlaza okotshani
- Kale
- Ulethisi
- I-Parsley
- I-Parsnip
- Izambane
- Radicchio
- Ama-scallions (izingxenye eziluhlaza kuphela)
- Isipinashi, umntwana
- Ugalonci
- Ubhatata
- I-chard yaseSwitzerland
- Utamatisi
- I-Turnip
- Umkhonto wamanzi
- Zucchini
Izinhlamvu
- I-Amaranth
- Irayisi elibomvu
- Bulgur ukolweni (umkhawulo we-1/4 indebe ephekwe)
- Oats
- Imikhiqizo engekho gluten
- I-Quinoa
- Imikhiqizo epelisiwe
Amantongomane
- Ama-alimondi (umkhawulo 10)
- Amantongomane aseBrazil
- Ama-hazelnuts (umkhawulo 10)
- Amantongomane aseMacadamia
- Amantongomane
- I-Pecan
- Amantongomane kaPine
- Ama-Walnuts
Imbewu
- I-Caraway
- I-Chia
- Ithanga
- Sesame
- I-Sunflower
Amaphrotheni Imithombo
- Inkomo
- Inyama yenkukhu
- Amaqanda
- Inhlanzi
- inyama yemvu
- Inyama yengulube
- I-Shellfish
- I-Tofu ne-tempeh
- igalikuni
Imithombo:
UBarrett, J. & Gibson, P. "Ukulungiswa Kwemitholampilo Ye-Malabsorption Ye-Fructose kanye Nezinye Izinqamuzana Zama-Carbohydrate" I- Gastroenterology Esebenzayo 2007 XXXI: 51-65
Gibson, P. & Shepherd, S. "Ukuphathwa kokudla okusekelwe ebufakazini bokubonakaliswa kokusebenza kwamathumbu: Indlela ye-FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.
Uhlelo lokusebenza lwe-Diash University Low FODMAP Lokudla