Umthombo Omunye Wokuyeka Ukufunda Ngokuphila Nokuphila Okuphansi Kwe-FODMAP
Ukudla okuphansi kwe-FODMAP uhlelo lokudla olusetshenziswa ukuphatha izifo ezihlukahlukene zokugaya ukudla. I-FODMAP ibhekisela ku-oligosaccharides enamafutha, ama-disaccharides, ama-monosaccharides, nama-polyols . Ama-FODMAP angama-carbohydrate angenakuthola kahle, kanti ezinye izifundo zibonise ukuthi ukudla ukudla okuphezulu kuma-FODMAP kungaphazamisa izimpawu zesifo sofuba esiswini (IBS) .
Ezinye zezimpawu eziye zahlanganiswa nama-FODMAP zihlanganisa igesi, isifo sohudo, ukuvuvukala, nobuhlungu.
Ijaji lisekhona ukuthi ngabe ukudla okuphansi kwe-FODMAP kungasiza yini abantu abanesifo sofuba (IBD) . Kuleli qophelo, akuzange kube nokucwaninga okwanele ukunquma ukuthi ngabe kungaba usizo yini kubantu abane-Crohn's and ulcerative colitis ukulandela ukudla okuphansi kwe-FODMAP. Okwamanje, abantu abaningi abanezimpawu zamathumbu bangase bacabange ngokulandela ukudla okuphansi kwe-FODMAP ukubona ukuthi kuyasiza yini.
Kusuka kubalobi abathembekile
I-All Things Guide ku-Low-FODMAP Diet ibhalwe nguBarbara Bolen, Ph.D. no-Kathleen Bradley, i-CPC. Isahluko sokuqala encwadini sihamba ngomfundi ngendlela futhi futhi kuphi lapho kusetshenzwa khona ukudla okuphansi kwe-FODMAP, nokuthi ama-FODMAPs asithinta kanjani indlela yokugaya lapho ehamba emathunjini amancane namakhulu. Isahluko esilandelayo sinikeza ukubuka kabanzi kwe-IBS, ukudla kokudla, ukungabeki kokudla, isifo se-celiac kanye nokuzwela kwe-gluten, nokuthi ukudla okuphansi kwe-FODMAP kungasetshenziswa kanjani kulawo mibandela.
Kanti futhi izinyathelo ezithathwa yilowo nalowo ocabangela ukudla kufanele athathe ngaphambi kokushintsha uhlelo lokudla, kanye nezinketho ezehlukene zokusebenzisa uhlelo oluphansi lwe-FODMAP.
Ukulandela uhlelo oluphansi lwe-FODMAP
Isahluko sesithathu sifinyelela ku-nitty-gritty yesinyathelo sokuqala: Isigaba sokuQeda. Izinhlu zokudla ezivunyelwe futhi ezingavunyelwe zinikezwa.
Futhi kufakwe iseluleko esiwusizo sokusetha i-pantow ephansi ye-FODMAP, kanye nezinto zangempela zokuthenga esitolo sokudla ukuze ugweme izingibe ezingadala umzamo wokuhlala ekudleni. Isahluko 4 siqhubeka neSigaba Sokuncintisana nokuthi siqala kanjani ukuvuselela ukudla, kuhlanganise nokuthi yini okufanele siyenze uma izimpawu zibuya, amathiphu okusebenzisa indlela yokudla, nokuthi yini okufanele uyenze uma ukudla akusizi ukuthuthukisa izimpawu. Isahluko 5 sihlanganisa iseluleko esiwusizo sokuphila uhlelo oluphansi lwe-FODMAP usuku nosuku, ikakhulukazi lapho lunikezwa izinselele zokusebenzisa ukudla kwesabelomali sakho, ukudla ngaphandle, nokufaka ukuphila kwemifino.
Isahluko 6 lapho i-raber ihlangana khona nomgwaqo: izindlela zokupheka! Indlela engcono kakhulu yokuhlala kunoma yikuphi uhlelo lokudla, i-FODMAP ephansi ehlanganisiwe, ukwenza ukudla okuvela ezingxenyeni ezintsha futhi ugweme ukudla okucutshungulwayo. Ukuhambisana nezindlela zokupheka kuyizithombe ezinhle kakhulu.
Kungani Ngincoma Le Ncwadi?
Kukhona izinto eziningana engizithandayo mayelana nale ncwadi: okuyiyona yokuqala ebhalwe ngumngane wami nomlingani othembekile, uDkt Bolen, onokuqonda okuphelele kwe-IBS kanye nokudla okuphansi kwe-FODMAP. Okwesibili ukuthi kubhaliwe ngendlela ecacile futhi eqondakalayo, kuze kube yilapho ifonti elula ukufunda esetshenziswe encwadini.
Kuwo wonke amabhuku kukhona amathiphu amancane namacebiso anikezela ulwazi olubalulekile mayelana ne-FODMAP ephansi, noma uqaphele umfundi ekubunzima okungenzeka noma ukungezwani ngokuphathelene nokudla.
Ingxenye engiyithandayo yale ncwadi, noma kunjalo, futhi cishe ingxenye yayo, yiziphi izindlela zokupheka. Umbhali-mbumbulu kaDkt Bolen owasungula izindlela zokupheka, uNksz Bradley, uphenyowe ukuthi une-IBS ngokwakhe futhi ngenxa yalokho uyinhloko yangempela kumaFODMAP. Ngakho-ke uyaqonda ukuthi ngivelaphi: Ngithanda ukupheka, futhi nginezincwadi eziningi zokupheka, ezifaka eziningana ezibhaliwe kubantu abane-IBS noma IBD. Kodwa-ke, kunalokho ngiyivila mayelana nokupheka kwami futhi amehlo ami aqala ukugubha ngama-recipes ane uhlu olude lwezithako noma onezithako engingakwazi ukuzibona esitolo sami sokudla.
Kungenzeka kube nezithako ongazijwayele okwamanje, ezifana nezindlela zokudla okungekho gluten-free noma i-Demerera ushukela. Kodwa-ke, cishe uzothola lokhu kudla esitolo sakho sangakini (zama isigaba samahhala-gluten), futhi kuzobalulekile ekuphumeleleni ekudleni. Futhi ngaphezu kwalokho, amakhasi e-recipe ngokuvamile afaka ulwazi mayelana nanoma yiziphi izithako ezingavamile.
Noma nini uma ngithola incwadi ukubuyekezwa, ngiyathanda ukubona uhlu lwemithombo noma izinkomba ekugcineni, kodwa ngokuvamile akusilo iqiniso. UDkt. Bolen uhlanganisa imithombo yakhe ukuze ukwazi ukubambisana nanoma yiluphi ulwazi mayelana namaFODMAP, noma uqhubeke nokwenza ucwaningo lwakho mayelana nokudla nokuthi kuthinta kanjani ukugaya. Lokhu kubaluleke kakhulu, futhi ngenqaba ukubukeza izincwadi ezingeke zikwazi ukusekela izimangalo zabo ngenye imithombo yomthombo oyinhloko (njengokucwaninga kwasekuqaleni eshicilelwe emithonjeni ehloniphekile).
Ukuzama Ukudla Okusha Kuyinselele: Thatha Iseluleko Esithile
Ingabe ukudla okuphansi kwe-FODMAP kungangisiza mina ne-j-poch yami, noma amalungu omndeni wami azithola ehlushwa ngezikhathi ezithile? Angazi, kodwa izindlela zokupheka kule ncwadi zenza ngifune ukungena ekhishini ngizopheka. Futhi ezinye zokudla okuthandayo - njenge-macaroni kanye noshizi nama-donuts nama-cookies, akudingeki ukuba uphume imenyu: singenza nje ukuthi babe nempilo enhle. Uma uthanda izinto kulula, kunezinto eziningi zokupheka ezinemikhiqizo embalwa futhi azidingi ukupheka: ama-smoothies nama-saladi (yebo! Ama-saladi!) Namaswidi. Iseluleko sami ukuthola izindlela zokupheka ezimbalwa ozithandayo futhi uzizenzele kuze kube yilapho usenze wazilungele wena, bese uziphendulela phakathi nesonto lakho. Ukuhamba kwakho kokuthenga kuyoba lula, futhi ngaphambi kokuthi wazi, ngeke udinga ukufaka umzamo omkhulu: le ndlela entsha yokudla izoxhuma nje empilweni yakho.
Ngincoma ngenhliziyo yonke I-All Things Guide ku-Low-FODMAP Diet kunoma ubani ofuna ukwazi ngokudla, noma ngubani ofuna ukulandela ukudla okungenamsoco we-gluten futhi namanje adle ukudla okumnandi kakhulu. Ungathola ulwazi oluningi mayelana nencwadi, abalobi, nokudla, ku-EverythingLowFODMAP.com.