Ama-FODMAP ayiqembu lama-carbohydrate atholakalayo ekudleni okuvamile okukhonjisiwe njengengxenye yamabonakaliso e-irritable syndrome (IBS). Abacwaningi bathole ukuthi uma abantu abane-IBS belandela ukudla okuncane kuma-FODMAP , abaningi banokuthola usizo lokuphawuleka okukhulu.
Yini i-FODMAP Emele?
Igama elithi FODMAP liyisigama esakhiwe yiqembu labacwaningi eMonash University e-Australia njengendlela yokubhekisela kulawo ma-carbohydrate:
- Ama-fermentables
- I-oligosaccharides (equkethe ama-fructans nama-galactans)
- Ama-disaccharides (ubisi ushukela lactose)
- I-Monosaccharides (i-fructose)
- I-Polyols (ushukela ophuza njenge-sorbitol, i-mannitol, i-xylitol, ne-maltitol)
Yini eyenza i-Carbohydrate i-FODMAP?
Ama-FODMAP yizinto ezingenakutholakala emathunjini amancane. Lokhu kusho ukuthi ziba khona ukuze zithathwe yizibhaktheriya ezisemathunjini amakhulu.
Ngezilinganiso ezihlukahlukene, i-FODMAP inekhwalithi yokuvutha, okuyinto, kulo mongo, kusho ukuthi ingakwazi ukuxhumana ne-gut gut bacteria nokukhululwa kwegesi. Ngaphezu kwalokho, futhi nakumazinga ahlukene, i-FODMAP ingaba osmotic, okusho ukuthi yandisa ivolumu yamanzi esitokisini.
Kucatshangwa ukuthi lokhu kwanda kwegesi noma oketshezi, noma kokubili, kunomthelela ezimpawu ze-IBS njengobuhlungu, igesi nokuqhaqhazela, nokuqothulwa nokuhuda.
Iyini ukudla okuphansi-FODMAP?
Abacwaningi baseMonash University bahlela ukudla okuphansi kwe-FODMAP njengokwelashwa kwe-IBS.
Ukudla kudinga ukugwema noma yikuphi ukudla okuphezulu-FODMAP ukuze kuphele isigaba sokuqeda noma kuphi phakathi kwamasonto amabili kuya kwangu-8. Ekupheleni kwalesi sigaba sokuqeda, kancane kancane ulethe uhlobo olulodwa lwe-FODMAP emuva kokudla-olulodwa-ukukhomba ngokunembile ukuthi yiziphi i-FODMAP eziyinkinga.
Inqubo yokubuyisela kabusha ibaluleke kakhulu.
Akuwona wonke uhlobo lwe-FODMAP yinkinga kubo bonke abantu abane-IBS. Ngaphezu kwalokho, kucatshangwa ukudla okuphelelwa yisikhathi isikhathi eside kucatshangwa ukuthi kuthuthukiswe ukubekezelelana kwamaFODMAP angawabaza ngaphambilini. Ukuvuselelwa kabusha kubonisa ngokunembile ukuthi yiziphi i-FODMAP ezibekezelelekayo futhi ezivusa izimpawu ze-IBS. Kodwa-ke, abantu bakhuthazwa ukuba badle ukudla okunjengoba kunokwenzeka ngenkathi behlonipha ngabanye abakhuthazayo be-FODMAP.
Ubani I-Low-FODMAP Diet?
Ukudla okuphansi kwe-FODMAP kunoma ubani onayo i-IBS nokuthi ngubani okhuthazwa ukusebenzisa indlela yokudla. Lokhu kubandakanya abadala babo bonke ubudala, izingane , nabantu abalandela imifino noma ukudla kwemifino . Kukhona futhi ucwaningo lokuqala lokusikisela ukuthi lokhu kudla kungase kube usizo kubantu abanesifo se-celiac noma isifo sofuba esivuvukalayo (IBD) futhi abaqhubeka bezwa izimpawu zokungadli okungafuneki ngisho nalapho isimo esiyinhloko sibhekiswe kahle ngokwezokwelapha.
Izinsiza
Nakuba lokhu kudla kungasebenza kahle, nakho kungaba nzima kakhulu. Ukudla okuningi okuvamile kunezithako eziphezulu ze-FODMAP, njengokolweni, isiraphu ephezulu ye-fructose, u-anyanisi, ne-garlic. Ukuze uthole imiphumela engcono kakhulu, landela lokhu kudla ngaphansi kokuqondiswa kochwepheshe abafanelekayo bokudla .
Uhlelo lokusebenza lwe- Monash University Low FODMAP Diet lubalulekile futhi luyatholakala kuwo wonke ama-iPhones namadivayisi we-Android. Lolu hlelo luqukethe ulwazi olusesikhathini samanje kokuqukethwe kwe-FODMAP kokudla okuhlukahlukene. Nge-glance elula, ungazi ukuthi ukudla kuphezulu noma ku-FODMAPs.
Esikhathini sokuqeda lesi sidlo, ungase utholakale wenza ukupheka okuningi ekhaya. Iningi lokudla okuhlanganisiwe noma okusetshenziselwa ukuvame ukuqukatha izithako eziphezulu ze-FODMAP. Ukulungiselela ukudla kwakho kuqinisekisa ukuthi ulawula ngokuphelele izithako zokudla oyobe udla.
Ukuphumelela
Ucwaningo luye lwathola ukuthi ukudla okuphansi kwe-FODMAP kungaphumelela kakhulu uma kulandelwa ngaphansi kokuqondiswa kwesidlo sokudla.
Emiphakathini yomtholampilo, cishe abantu abane-4 abanesifo se-IBS banemiphumela ephawulekayo yempawu lapho belandela lokhu kudla.
Isikhathi
Lokhu kudla akuhloselwe ukusetshenziswa kwesikhathi eside. Eziningi zokudla okuphezulu-FODMAP empeleni zinhle kakhulu empilweni yonke. Eziningi zazo zibhekwa njengama- prebiotics , okusho ukuthi zikhulisa ukulinganisela okunempilo kokugoma amabhaktheriya . Ngakho-ke, isigaba sokubuyisela kabusha futhi saqhubeka nokuhlolwa kokudla kubaluleke kakhulu ukuqinisekisa ukuthi udla ukudla okuhlukahlukene ngaphandle kokuthola izimpawu.
Izwi elivela
Ukudla okuphansi kwe-FODMAP kuyindlela yokuqala yokwelapha yokudla ye-IBS enokucwaninga ukusekela ukusebenza kwayo. Kubantu abaningi abanayo i-IBS, ukudla bekuyi-game-changeer. Kodwa ukudla kunzima. Ukwesekwa okungaphezulu kanye nezinsiza onakho ngenkathi kulandela ukudla, kungcono ukuthi izimpikiswano zakho zibe ngcono ngokuthola impumuzo yesifo.
Njengazo zonke izindlela zokwelapha izimpawu, kungcono ukuxoxa ngecebo lakho nodokotela wakho ngaphambi kokuzama ukudla. Ngenxa yokuthi bajwayele umlando wakho wezokwelapha nempilo yamanje, odokotela basesimweni esihle kakhulu sokukutshela ukuthi ngabe ukudla kungakulungile yini noma cha.
Imithombo:
Gibson PR, Shepherd, SJ. "Ukuphathwa kokudla okusekelwe ebufakazini bokuthi izimpawu zomzimba zisebenza kahle: Indlela ye-FODMAP" Journal of Gastroenterology and Hepatology 2010; 25 (2): 252-258.
Nanayakkara WS, Skidmore PM, O'Brien L, Wilkinson TJ, Gearry RB. "Ukuphumelela kokudla okuphansi kwe-FODMAP ekwelapheni isifo sofuba esilula: ubufakazi obusesikhathini." I-Gastroenterology yezokwelapha kanye neyokuhlola 2016; 9: 131-142.