Nakuba kungasebenza kahle, ukudla okuphansi kwe-FODMAP ye-IBS kungaba yinselele ukulandela. Lokhu kuyiqiniso ngokukhethekile kubantu abadla imifino noma izitho. Uma ngabe nguwe, kungenzeka ukuthi uqaphele ukuthi okuningi kokudla kwakho okuyisisekelo kuboniswa ohlwini lokudla okuphezulu-FODMAP . Kodwa lokhu akusho ukuthi awukwazi ukuphumelela ekudleni. Ake sixoxe ngamanye amathiphu okulandela ngempumelelo ukudla ngenkathi eqinisweni kumanani akho.
Sebenza Nomqeqeshi Oqeqeshiwe
Enye yezinto eziyisisekelo zokudla kuyincoma yokusebenza nomsebenzi wokudla. Njengoba unikezwe ukuthi udla ngokungafani neningi labantu, usuvele wazi ukuthi kunzima kanjani ngezinye izikhathi ukuthola ukudla okukusebenzelayo. Ngokudla okuphansi kwe-FODMAP, manje unesinye isethi yonke yemingcele okufanele ukhathazeke ngayo. Kodwa, akudingeki ukwenze wedwa! Ukusebenza ngokuhlangene nomunye onolwazi olujulile ngokudla kungakusiza ukuba uthole ukuthi yini ongayidla kuzo zonke izimo ezihlukahlukene ongazitholela yona. Uchwepheshe wezokudla angakusiza ukuba uqinisekise ukuthi udla ukudla okunomsoco futhi hhayi ukulahlekelwa kunoma yiziphi izakhi ezibalulekile.
Thenga uhlelo lokusebenza
Uhlelo lokusebenza lwe- Monash University Low-FODMAP Diet ngumthombo ophezulu kakhulu wokuthola ulwazi mayelana nokuqukethwe kwe-FODMAP kokudla . Ukudla okusha kuhlolwe njalo. Uhlelo lokusebenza lungakusiza ekuqondiseni ezihlukahlukene zemifino evunyelwe ngesikhathi sokuqeda ukudla.
Khumbula ukuqhubeka nokuhlola
Ukudla okuphansi kwe-FODMAP akuhloswe ukuba kube ukudla okude isikhathi eside. Uma usuqede isigaba sokuqeda isikhathi esingaba cishe amasonto amane, uzoqala inqubo yokwethula ukudla kwakho okudala ekudleni kwakho ukuze uhlole ikhono lakho lokubekezelela. Lokhu kusho ukuthi ungathola ukuthi uyakwazi ukujabulela ezinye zokudla okuyisisekelo okuthandayo ngisho noma ziphezulu kuma-FODMAPs.
Nakani amaprotheni
Ngomkhawulo wemifino eminingi, ukudla okuphansi kwe-FODMAP kungenza kube inselele ukuhlangabezana nezidingo zakho zamaphrotheni. Izitshalo ze-Lacto-ovo zinezinketho ezingezansi ze-FODMAP kunama-vegans, njengamaqanda, ubisi obungenayo i-lactose kanye nezinhlobo eziningi ushizi kubhekwa njengeziphansi kuma-FODMAPs. Nazi ezinye amaprotheni asekelwe ezitshalweni ezihlukaniswa njenge-FODMAP ephansi:
Imikhiqizo ye-Soy
Ama-soya, ufulawa we-soy, nobisi lwe-soy yizo zonke zokudla eziphezulu-FODMAP, kepha i-tofu, tempeh, ne-seitan (okungewona i-celiacs kuphela) evunyelwe ngesikhathi sokuqeda. Ungakwazi ukujabulela ubisi olwenziwe ngeprotheni ye-soy uma uthola khona.
Ezinye izitshalo
Njengama-soya, izitshalo eziningi ziphezulu kuma-FODMAP. Kodwa-ke, inani elincane lamabhontshisi we-beal (ekamelweni elingu-1/4), ama-chickpeas (1/4 indebe), i-lentile (1/2 indebe), nobhontshisi bama-lima (1/4 indebe), kuvunyelwe uma zihlanjululwe kahle. Kuvela ukuthi ama-FODMAP akhishwa kulezi zinhlayiya uma unamathanga. Ukugcoba nokuwahlanza kuhlanza okwanele kwe-FODMAP enzima ukuze bakwazi ukujabulela ngisho noma usesikhathini sokuqeda ukudla.
Amanxusa amachizi
Ngaphandle koketshezi lwe-protein we-soy ekhonjisiwe ngenhla, indawo engcono kakhulu yobisi olungelona ubisi lweprotheyini ingaba ubisi lwe-hemp, olutholakala luphansi kuma-FODMAPs.
Ubisi lwe-almond luhlolwe futhi lubonakala luphansi-FODMAP kodwa akuwona umthombo omuhle wamaprotheni.
Izinhlamvu
I-quinoa ingase ivele ibe yi-go-okusanhlamvu yakho njengoba iyimithombo emihle yamaprotheni futhi ibhekwa njengama-FODMAP.
Amantongomane
Amantongomane angumthombo olula weprotheyini esitshaliwe. Ungazijabulela noma ezincane njenge nut nut (uma nje zingekho ezinye izithako eziphezulu ze-FODMAP). Nazi ezinye izinketho eziphansi ze-FODMAP:
- Ama-alimondi (umkhawulo 10)
- Amantongomane aseBrazil
- Ama-hazelnuts (umkhawulo 10)
- Amantongomane aseMacadamia
- Amantongomane
- AmaPecans
- Amantongomane kaPine
- Ama-Walnuts
Imbewu
Imbewu ingaqukatha amazinga ahlukene weprotheni. Okulandelayo kubhekwa njenge-FODMAP ephansi:
- Imbewu ye-Chia
- Imbewu yePoppy
- Imbewu yenhlanzi
- Imbewu yeSesame
- Imbewu ye-sunflower
Umthombo:
Uhlelo lokusebenza lokudla kokudla lwe-FASMAP oluphansi lwe-Monash University Lutholakala ngomhla kaDisemba 7, 2015.