Ukutholaphi Ukupheka Okuphansi-FODMAP

Ukuthanda lokho okudla okuphansi kwe-FODMAP okwenzela wena, kodwa uzibuza ukuthi yini oyodla ngokulandelayo? Enye yezinsiza ezibaluleke kakhulu ekuphumeleleni kokudla iwukuba nezinhlobonhlobo zokupheka esandleni. Uma ulungiselela ukudla kwakho, ulawula ngokugcwele lokho okukudla okudliwayo futhi ungakhathazeki kakhulu mayelana nezithako eziphezulu ezifihliwe ze-FODMAP.

Ukuze sikusize ukwandisa impumelelo yakho ngokudla, sidonsa ndawonye amanye amasayithi wokupheka aphansi e-FODMAP. Futhi njengoba uzobona, eziningi zalezi zingosi zikunikeza okungaphezu nje kokupheka - nazo zinikeza izinsiza ezingakusiza ukuba uphumelele ekudleni. Enye inzuzo enhle kakhulu yokuvakashela lezi zingosi ukuthi bazokukhombisa ukuthi awusadingeki udle ukudla okubi. Uma nje ugcina izinga le-FODMAP elincane ekudleni kwakho, ungaphinda ujabulele ukudla kwakho ngaphandle kokukhathazeka ukuthi kuzodingeka ukhokhele izinqumo zakho kamuva.

Uma ukhetha izindlela zokupheka, kungaba ukuhlakanipha ukubuka kabili uhlu lwezithako. Ulwazi olusha mayelana namazinga okudla we-FODMAP luqhubeka luvela eNyuvesi yase-Monash e-Australia. Ezinye zezokupheka ozitholayo kumasayithi kungenzeka ukuthi zisekelwe kulwazi olungaphelelwe yisikhathi. Umthombo wakho ongcono kakhulu wolwazi olubuyekeziwe yilona lokusebenza lwe-Monash University . Uma uthola iresiphi ekhangayo kodwa inezithako ezitholakale ziphezulu-FODMAP, bheka ukuthi ungenzani ukuze ulungiselele.

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Ukudla okuphansi kwe-FODMAP

Leli sayithi libhekwa nguLarah Brook, owatholile ukusizwa kwe-IBS ngokusebenzisa ukudla okuphansi kwe-FODMAP. Uhlinzeka izindlela zokupheka, ukudla kwasemini, isidlo sakusihlwa, ukudla okulula kanye nezikhathi ezikhethekile. Isayithi lakhe linikeza ulwazi mayelana nokudla futhi likhuthaza izivakashi zendawo ukuba zihlanganyele ngokwabo.

Okuningi

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A Little Bit Yummy

Leli sayithi ngumsebenzi ka-Alana Scott, ophethe umehluko wokuba umlobi ovamile we-recipe eMabhukwini we-Monash University ephansi-FODMAP. Esizeni sakhe, u-Alana unikeza izindlela zokupheka ezimnandi ezifaka imibono yazo zonke izinhlobo zokudla kanye nokudla okungase ucabange ngakho.

Okuningi

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Ukuphila ne-Thymez

Leli sayithi, elithathwe owesifazane ogama lakhe linguZlata, ligcwele ukuhlanganisa okubanzi kakhulu kokupheka, kufaka phakathi lezo zokudla okulula, izifundo eziyinhloko kanye nama-dessert. Ngaphezu kokupheka, unikeza izinhlelo zokudla zesampula kanye noluhlu oluwusizo kakhulu lokuthengwa olunikeza ulwazi mayelana nokudla kwegama lomkhiqizo odumile.

Okuningi

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I-FODMAP ephansi

Leli sayithi libhekwa owesifazane ogama lakhe linguCecilie, osekelwe eNorway. UCecilie ungumbhali we-cookbook ephansi-FODMAP nencwadi yokuhamba.Isiza sakhe sinikeza izinhlobo ezahlukene zokupheka okuphansi kwe-FODMAP.

Okuningi

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Ikhishi elimnandi lekhanda

Leli sayithi libhekwa nguJulie O'Hara, owayengumlobi wezokudla kanye nomthuthukisi we-recipe manje ohlinzeka nge-FODMAP yokuqeqeshwa kwezempilo okuphansi. Ukupheka kwakhe kubonakala kumangalisa, kodwa kuzodingeka upheqa ngokuthunyelwe kwebhulogi yakhe bese ukhetha ukudla okubonakala kukuthandayo kakhulu.

Okuningi

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Izinkinga ze-Tummy Izidakamizwa

Leli sayithi lilawulwa nguLauren, odla ukudla okubhalisiwe. Ukupheka kwakhe kugijima i-gamut kusukela kwasekuseni kuya ekudleni kuya ku-dessert.

Okuningi

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I-My Gut Ukuzwa

Leli sayithi, elithathwe nguJoana, ligxile ekuzweleni kokudla , kuhlanganise namaFODMAP. Uhlinzeka ngezindlela ezihlukahlukene zokupheka, kufaka phakathi isigaba esiyingqayizivele futhi esiwusizo esithi "Thatha Kusebenza".

Okuningi

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I-Friendly Gourmand

Leli sayithi, elithathwe owesifazane ogama lakhe linguNatty, linikeza izinhlobo ezahlukene zokupheka ezifanele kokubili okuphansi kwe-FODMAP kanye ne-fructose malabsorption. Isayithi libandakanya ucwaningo olufanele kanye namathiphu okuhamba aphansi-FODMAP.

Okuningi

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Ukuthula Kwengqondo Yokugaya

Leli sayithi libhalwe nguK Kate Scarlata i-RDN, i-dietarian kanye nomlobi we- The Complete Idiot's Guide kuya ku-IBS . Ngaphezu kokupheka, unikeza izinsiza ezihlukahlukene zokuphrinta zokudla okuphansi kwe-FODMAPs, kufaka phakathi uhlu lokuthenga oluphrintiwe kanye nokuhlola kokudla okuphezulu nokuphansi kwe-FODMAPs.

Okuningi

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Grub Balanced: Ukudla kanye nokudla

Leli sayithi libhekwa nguKate, umqeqeshi wezondlo oqinisekisiwe nomqeqeshi wempilo. Ngaphandle kokunikeza izindlela ezihlukahlukene zokupheka ezisezingeni eliphansi-FODMAP, futhi uhlinzeka nge-gluten-free, vegan, yemifino nezindleko zokupheka kwesisindo.

Okuningi

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Taste.com.au

Le webhusayithi inikeza ukuhlanganiswa kwezinhlobonhlobo zokupheka. Ukupheka okubalulwe njenge-FODMAP encane akuzona neze-FODMAP encane kodwa kunalokho kunikezwa ngamanothi ezansi kweresiphi mayelana nendlela yokuguqula iresiphi ukuze uhambisane nokudla okuphansi kwe-FODMAP. Isayithi libonisa ukuthi linikeza ukupheka okungaphezu kwama-80. Nakuba kungekho inhlangano ecacile-cut, iresiphi ngayinye ihambisana nesithombe esikhangayo. Izinketho zifaka phakathi i-entrees, i-dessert, isinkwa, nesobho.

Okuningi

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FODMAP Ukuzijabulisa

Leli sayithi linikeza izinhlobo ezihlukahlukene zokupheka okuphansi kwe-FODMAP, kufaka phakathi i-entrees, izitsha zangasese, ukudla okulula, ama-dessert, nama-smoothies. Futhi kufakwe ezinye izinsiza eziphansi ze-FODMAP nesithangami.

Okuningi

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Ukudla okunomsoco we-RD

Leli sayithi libhekwa yi-EA Stewart, ozibiza ngokuthi i-Spicy RD. Esizeni sakhe, unikeza izindlela zokupheka ukuze zihambisane nezidlo eziningi, isib. I-Low-FODMAP, i-Paleo, i-Gluten-Free, njll.

Okuningi

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Ukudla kwansuku zonke

Leli sayithi liqhutshwa nguJoanna Baker, umhlengikazi kanye nomhlengikazi obhalisiwe. Ibhulogi yakhe iqukethe izindlela ezihlukahlukene zokupheka okuphansi kwe-FODMAP.

Okuningi