Ukudla kwe-FODMAP: kuyini nokuthi kwenzelwe ini
-Delile
- Uhlu lokudla lwe-FODMAP
- Ukudla okuvunyelwe
- Ungakwenza kanjani ukudla kwe-FODMAP
- Ukunakekela
- Imenyu yokudla ye-FODMAP
Ukudla kwe-FODMAP kuqukethe ukususa ukudla okuqukethe i-fructose, i-lactose, i-fruct ne-galactooligosaccharides kanye ne-sugar alcohol, njengezinqathe, ama-beet, ama-apula, umango noju, ngokwesibonelo, ekudleni kwansuku zonke.
Lokhu kudla akutholakali kahle emathunjini amancane, kuvutshelwa kakhulu ngama-bacterium avela ku-flora yamathumbu futhi angama-molecule asebenzayo, abangela izimpawu ezinjengokugaya ukudla okungafanele, igesi eyeqile nesifo sohudo, okungashintshana nezikhathi zokuqunjelwa, ukuvuvukala kwesisu kanye ne-colic, ukuba wusizo ikakhulukazi ezimeni zesifo samathumbu.
Izimpawu zamathumbu acasulayo ziyahlukahluka kuye ngomuntu, ngakho-ke kubalulekile ukuthi lowo muntu azi futhi azame ukubona ukuthi yikuphi ukudla okudala ukungaphatheki kahle, ukuze akususe ekudleni.
Uhlu lokudla lwe-FODMAP
Ukudla kwefodmap kuhlale kungama-carbohydrate futhi kwahlukaniswa ngamaqembu ama-5, njengoba kukhonjisiwe etafuleni elilandelayo:
| Uhlobo lwe-Fodmap | Ukudla kwemvelo | Ukudla okusetshenzisiwe |
| I-Monosaccharides (fructose) | Izithelo: i-apula, ipheya, ipentshisi, umango, ubhontshisi oluhlaza noma ubhontshisi, ikhabe, kuyagcina, izithelo ezomisiwe, amajusi wezithelo kanye nama-cherry. | Ama-sweeteners: isiraphu yamabele, uju, umpe we-agave nesiraphu ye-fructose, engaba khona kokunye ukudla, njengamakhukhi, iziphuzo ezibandayo, amajusi angenisiwe, amajeli, ikhekhe lempuphu, njll. |
| Ama-Disaccharides (i-lactose) | Ubisi lwenkomo, ubisi lwembuzi, ubisi lwezimvu, ukhilimu, i-ricotta ne-cottage shizi. | Ushizi we-Cream, i-soverte, iyogathi nokunye ukudla okuqukethe ubisi. |
| I-Fructo-oligosaccharides (i-fructans noma i-FOS) | Izithelo: i-persimmon, ipentshisi, i-apula, ama-lyche kanye nekhabe. Imidumba: ama-artichokes, isilimo esinengono emnandi edliwayo, ama-beet, amahlumela eBrussels, i-broccoli, i-kale, i-anise, igalikhi, u-anyanisi, uphizi, i-abelmosco, i-shallot ne-red-leaf chicory. Okusanhlamvu: ukolweni nerye (ngobuningi) kanye nomzala. | Ukudla okunempuphu kakolweni, ipasta kukonke nokolweni, amakhekhe, amabhisikidi, isoso, imayonnaise, isinaphi, inyama ecutshunguliwe efana nesoseji, ama-nuggets, i-ham ne-bologna. |
| IGalacto-oligosaccharides (i-GOS) | Ama-lentile, amantongomane, okusanhlamvu okusemathinini, ubhontshisi, uphizi, ubhontshisi wesoya ophelele. | Imikhiqizo equkethe lokhu kudla |
| Ama-Polyols | Izithelo: i-apula, ibhilikosi, ipentshisi, umpe, ingulube, ipheya, iplamu, ikhabe, ukwatapheya kanye necheri. Imifino: ukholifulawa, amakhowe nophizi. | Ama-sweeteners: i-xylitol, i-mannitol, i-maltitol, i-sorbitol, imikhiqizo ene-glycerin, i-erythritol, i-lactitol ne-isomalt. |
Ngakho-ke, ngaphezu kokwazi ukudla okucebile ngokwemvelo kumafodmaps, kubalulekile ukuthi wazi uhlu lwezithako zokudla okusetshenzisiwe, okukhona kulebula lokudla. Funda ukuthi ungafunda kanjani amalebula.
Ukudla okuvunyelwe
Ukudla okungafakwa kulokhu kudla yikhona:
- Izinhlamvu ezingenalo i-Gluten, njengelayisi ne-oats;
- Izithelo ezifana ne-mandarin, i-orange, sitrobheli, amagilebhisi, amajikijolo, ulamula, ubhanana ovuthiwe kanye nekhabe;
- Imifino nemifino, njengethanga, iminqumo, upelepele obomvu, utamatisi, amazambane, amahlumela e-alfalfa, izaqathe, ukhukhamba namazambane;
- Imikhiqizo yobisi engenayo i-Lactose;
- Inyama, inhlanzi, amaqanda;
- I-Chia, ifilakisi, isesame, ithanga nembewu ye-sunflower;
- Amantongomane afana namantongomane, ama-walnuts, amantongomane aseBrazil;
- Ilayisi, i-tapioca, i-cornmeal noma i-alimondi;
- Iziphuzo zemifino.
Ngaphezu kwalokho, isazi sokudla okunempilo singabheka ukusetshenziswa kwama-probiotic njengesengezo sokulawula amathumbu, ngoba kufakazelwa ukuthi abantu abahlushwa isifo samathumbu esingathukuthelisa bangaba nokungalingani kwi-microbiota yamathumbu. Ezinye izifundo zesayensi zikhombisile ukuthi ukusetshenziswa kwama-probiotic kungasiza ekunciphiseni izimpawu. Funda kabanzi ngama-probiotic.
Ungakwenza kanjani ukudla kwe-FODMAP
Ukuze wenze lokhu kudla, kufanele ususe ukudla okunothe kuFodmap isikhathi esingamaviki ayisithupha kuya kwayisishiyagalombili, uqaphele ukuqaphela ukuthuthuka kwezimpawu zokungaphatheki kahle kwamathumbu. Uma kungekho ukuthuthuka kwezimpawu, ukudla kungamiswa ngemuva kwamasonto ayisishiyagalombili futhi kufanele kutholakale ukwelashwa okusha.
Uma izimpawu ziba ngcono, ngemuva kwamasonto ayisishiyagalombili ukudla kufanele kubuyiselwe kancane, kuqala ngeqembu elilodwa ngasikhathi. Isibonelo, kuqala ngokwethula izithelo ezinothe kumaFodmaps, njengama-apula, amapheya namakhabe, kubhekwe ukuthi ngabe izimpawu zamathumbu ziyavela futhi.
Lokhu kubuyiswa kokudla okuhamba kancane kubalulekile ukuze sikwazi ukubona ukudla okubangela ukungaphatheki kahle esiswini, okufanele njalo kudliwe ngamanani amancane, kungabi yingxenye yenkambiso ejwayelekile yokudla.
Ukunakekela
Ukudla kweFodmap kungadala ukusetshenziswa okuphansi kwezakhi zomzimba ezibalulekile, njenge-fiber, ama-carbohydrate kanye ne-calcium, ngaphezu kwesidingo sokukhipha ukudla okunempilo ngesikhathi sokuhlola. Ngakho-ke, kubalulekile ukuthi lokhu kudla kubhekwe ngudokotela kanye nochwepheshe wezokudla, ukuqinisekisa impilo yesiguli.
Ngaphezu kwalokho, kubalulekile ukukhumbula ukuthi lokhu kudla kusebenza cishe kweziguli ezingama-70% ezine-Irritable Bowel Syndrome, futhi ukwelashwa okusha kufanele kwenziwe ezimweni lapho ukudla kungatholanga imiphumela emihle.
Imenyu yokudla ye-FODMAP
Ithebula elilandelayo likhombisa isibonelo semenyu yokudla ye-Fodmap yezinsuku ezi-3:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | I-Banana Smoothie: I-200 ml yobisi lwe-chestnut + 1 banana + 2 col yesobho le-oat | Ijusi lamagilebhisi + izingcezu ezi-2 zesinkwa esingena-gluten noshizi we-mozzarella neqanda | Ubisi olungena-lactose olungama-200 ml + 1 tapioca neqanda |
| Isidlo sasekuseni | Izingcezu ezi-2 zamakhabe + amantongomane ayi-7 e-cashew | i-yogurt engenalo i-lactose + 2 col chia tea | Ibhanana eli-1 elicubuziwe elinekholamu elilodwa lesobho elingajulile lamantongomane |
| Isidlo sasemini sasemini | Irayisi risotto enenkukhu nemifino: utamatisi, isipinashi, i-zucchini, izaqathe nesitshalo seqanda | Ama-noodle elayisi anenyama yedada wenyama notamatisi isosi ngeminqumo + ulethisi, isanqante nesaladi lekhukhamba | Isitshulu senhlanzi ngemifino: amazambane, izaqathe, amalikhi kanye neklabishi |
| Isidlo sasemini | Ijusi likaphayinaphu + ikhekhe likabhanana nama-oats | 1 kiwi + 6 amakhukhi we-oatmeal angenama-gluten + ama-chestnuts ayi-10 | I-Strawberry smoothie enobisi olungenayo i-lactose + ucezu olu-1 lwesinkwa esingena-gluten noshizi |
Kubalulekile ukukhumbula ukuthi umuntu kufanele anake ukukhomba ukudla okubanga ukungaphatheki kahle kwamathumbu, nokuthi lokhu kudla kufanele kulandelwe amasonto ayisithupha kuya kwayisi-8, ngokuyalelwa ngudokotela noma isazi sokudla.
Amanani afakiwe kwimenyu ayahluka ngokuya ngeminyaka, ubulili, ukuzivocavoca umzimba kanye nezifo ezihambisanayo. Okufanele ukubheka isazi sokudla okunomsoco ukuze sihlolisiswe ngokuphelele bese sakha uhlelo lokudla okunempilo olufanele izidingo.
Thola ezinye izindlela zemvelo zokuqeda amagesi emathunjini.
Okuthunyelwe Okusha
Konke Mayelana Nemisipha Engaphezulu Yentamo
