Konke Mayelana ne-FODMAPs: Ubani Okufanele Agweme Futhi Kanjani?

-Delile

• Ayini Ngempela ama-FODMAP?
• Ngabe ama-FODMAPs azibangela kanjani izimpawu ze-Gut?
• 1. Ukudonsela Uketshezi Emathunjini
• 2. Ukuvutshelwa Kwamagciwane
• Ngakho-ke Ubani Okufanele Azame Ukudla Okuphansi kwe-FODMAP?
• Izinto Okufanele Uzazi Ngokudla Okuphansi kwe-FODMAP
• Kungukudla Okuphansi kwe-FODMAP, Hhayi Ukudla Kwe-No-FODMAP
• Ukudla Okuphansi kwe-FODMAP Akuyona I-Gluten
• Ukudla Okuphansi kwe-FODMAP Akulona Ubisi
• Ukudla Okuphansi-FODMAP Akusikho Ukudla Kwesikhathi Eside
• Imininingwane kuma-FODMAP ayitholakali kalula
• Ingabe Ukudla Okuphansi kwe-FODMAP Kulinganiselwe Ngokomsoco?
• Umucu
• I-calcium
• Ngabe Wonke umuntu Odla Ukudla Okuphansi kwe-FODMAP Udinga Ukugwema I-Lactose?
• Lapho Kufanele Ufune Iseluleko Sezokwelapha
• Thatha Umlayezo Wekhaya

Ama-FODMAP ayiqembu lama-carbohydrate abilayo.

Baziwa ngokudala izingqinamba ezivamile zokugaya ukudla njengokuqunjelwa, igesi, ubuhlungu besisu, uhudo kanye nokuqunjelwa kulabo ababazwela.

Lokhu kufaka inani labantu elimangazayo, ikakhulukazi labo abane-irritable bowel syndrome (IBS).

Ngenhlanhla, ucwaningo luye lwabonisa ukuthi ukukhawulela ukudla okuphezulu kuma-FODMAP kungathuthukisa kakhulu lezi zimpawu.

Lo mbhalo uchaza ukuthi yini ama-FODMAP futhi ngubani okufanele awagwebe.

Ayini Ngempela ama-FODMAP?

FODMAP imele Fkuyaphenduleka Oligo-, UDi-, UMono-saccharides futhi Pama-olyols ().

Lawa magama amagama esayensi anikezwe amaqembu e-carbs angadala izingqinamba zokugaya ukudla kwabanye abantu.

Ama-FODMAP ngokuvamile aqukethe amaketanga amafushane kashukela axhunyaniswe ndawonye futhi awafakwa emzimbeni wakho ngokuphelele.

Lezi zici ezimbili ezibalulekile ukuthi kungani abanye abantu bezwelana nabo ().

Nawa amaqembu amakhulu ama-FODMAP:

• Ama-Oligosaccharides: AmaCarbs akuleli qembu afaka phakathi ama-fructans (ama-fructo-oligosaccarides ne-inulin) kanye ne-galacto-oligosaccharides. Imithombo yokudla esemqoka ibandakanya ukolweni, i-rye, izithelo nemifino eyahlukahlukene, izinhlamvu zemifino kanye nemidumba.
• Ama-Disaccharides: I-Lactose yi-FODMAP eyinhloko kuleli qembu. Imithombo yokudla esemqoka ibandakanya ubisi, iyogathi noshizi othambile.
• Ama-monosaccharides: I-Fructose yi-FODMAP eyinhloko kuleli qembu. Imithombo yokudla esemqoka ibandakanya izithelo ezahlukahlukene, uju kanye nectar.
• Ama-Polyols: Ama-carbs kuleli qembu afaka i-sorbitol, i-mannitol ne-xylitol. Imithombo yokudla esemqoka ifaka phakathi izithelo nemifino ehlukahlukene, kanye namanye amaswidi afana nalawo asezinsini ezingenashukela.

Njengoba ukwazi ukubona, ama-FODMAP atholakala kokudla okuhlukahlukene kwansuku zonke.

Kwesinye isikhathi zikhona ngokwemvelo ekudleni, kanti kwezinye izikhathi ziyangezwa ukuthuthukisa ukubukeka kokudla, ukuthungwa noma ukunambitheka.

I-FODMAP imele i-Fermentable Oligo-, Di-, Mono-saccharides ne-Polyols. Lawa ma-carbs agaywe kabi ngabantu.

Ngabe ama-FODMAPs azibangela kanjani izimpawu ze-Gut?

Ama-FODMAP angadala izimpawu zesisu ngezindlela ezimbili: ngokudweba uketshezi emathunjini nangokuvutshelwa kwamagciwane.

1. Ukudonsela Uketshezi Emathunjini

Ngoba ama-FODMAP angamaketanga amafushane kashukela, "asebenza ngokungajwayelekile." Lokhu kusho ukuthi badonsa amanzi kwizicubu zomzimba wakho aya emathunjini akho (,,,).

Lokhu kungaholela ezimpawu ezifana nokuqunjelwa nohudo kubantu ababucayi (,,,).

Isibonelo, uma udla i-FODMAP fructose, idonsela amanzi aphindwe kabili emathunjini akho njenge-glucose, okungeyona i-FODMAP ().

2. Ukuvutshelwa Kwamagciwane

Uma udla ama-carbs, adinga ukuhlukaniswa abe ushukela owodwa ngama-enzyme ngaphambi kokuthi angene odongeni lwakho lwamathumbu futhi asetshenziswe ngumzimba wakho.

Kodwa-ke, abantu abakwazi ukukhiqiza amanye ama-enzyme adingekayo ukudiliza ama-FODMAP. Lokhu kuholela kuma-FODMAP angadliwe ahamba emathunjini amancane aye emathunjini amakhulu, noma kukholoni (,).

Kuyathakazelisa ukuthi amathumbu akho amakhulu ahlala ezigidini zamabhaktheriya ().

Lawa mabhaktheriya abilisa ngokushesha ama-FODMAP, akhiphe igesi namanye amakhemikhali angadala izimpawu zokugaya ukudla, njengokuqunjelwa, ubuhlungu besisu kanye nokuguqula imikhuba yamathumbu kubantu ababucayi (,,,).

Isibonelo, ucwaningo luye lwabonisa ukuthi uma udla i-inulin ye-FODMAP, ikhiqiza igesi engaphezulu ngama-70% emathunjini amakhulu kune-glucose ().

Lezi zinqubo ezimbili zenzeka kubantu abaningi lapho bedla ama-FODMAP. Kodwa-ke, akuwona wonke umuntu ozwelayo.

Isizathu sokuthi kungani abanye abantu bathola izimpawu kanti abanye abazenzi kanjalo kucatshangwa ukuthi sihlobene nokuzwela kwamathumbu, okwaziwa ngokuthi yi-colonic hypersensitivity ().

I-Colonic hypersensitivity ivame kakhulu kubantu abane-IBS ().

Ama-FODMAP adonsela amanzi emathunjini futhi abangele ukuvutshelwa kwamagciwane emathunjini amakhulu. Lokhu kwenzeka kubantu abaningi, kepha yilabo kuphela abanamathumbu abucayi abanokuphendula.

Ngakho-ke Ubani Okufanele Azame Ukudla Okuphansi kwe-FODMAP?

Ukudla okuphansi kwe-FODMAP kutholakala ngokugwema ukudla okuphezulu kulawa ma-carbs.

Iqembu labacwaningi laqala laphakamisa umqondo wokuphathwa kwe-IBS ngo-2005 ().

I-IBS ivame kakhulu kunokuba ungabona. Eqinisweni, umuntu oyedwa kwabayishumi une-IBS ().

Ngaphezu kwalokho, kube nezifundo ezingaphezu kuka-30 ezivivinya ukudla okuphansi kwe-FODMAP kubantu abane-IBS (,,,,).

Imiphumela evela ku-22 yalezi zifundo iphakamisa ukuthi ukulandela lokhu kudla kungathuthukisa okulandelayo ():

• Izimpawu zokugaya zizonke
• Ubuhlungu besisu
• Ukuqhakaza
• Izinga lempilo
• Igesi
• Imikhuba yamathumbu eshintshiwe (kokubili uhudo nokuqunjelwa)

Kuyaqapheleka ukuthi cishe kuzo zonke lezi zifundo, lokhu kudla kwanikezwa ngudokotela wezokudla.

Ngaphezu kwalokho, iningi locwaningo lwenziwa kubantu abadala. Ngakho-ke, kunobufakazi obunqunyelwe mayelana nezingane ezilandela ukudla okuphansi kwe-FODMAP ().

Kukhona nokucabanga okuthile ukuthi ukudla okuphansi kwe-FODMAP kungazuzisa ezinye izimo, ezinjenge-diverticulitis nezinkinga zokugaya ukudla ezibangelwa ukuvivinya umzimba. Kodwa-ke, ubufakazi bokusetshenziswa kwayo ngaphezu kwe-IBS bunqunyelwe (,).

Ukudla okuphansi kwe-FODMAP kuthuthukisa izimpawu zokugaya ukudla cishe kubantu abadala abangama-70% abane-IBS. Kodwa-ke, abukho ubufakazi obanele bokuncoma indlela yokudla yokuphathwa kwezinye izimo.

Izinto Okufanele Uzazi Ngokudla Okuphansi kwe-FODMAP

Nazi izinto ezimbalwa okufanele uzazi ngalokhu kudla.

Kungukudla Okuphansi kwe-FODMAP, Hhayi Ukudla Kwe-No-FODMAP

Ngokungafani nokungezwani komzimba nokudla, awudingi ukuqeda ngokuphelele ama-FODMAP ekudleni kwakho. Eqinisweni, zinenzuzo yempilo yamathumbu ().

Ngakho-ke, kunconywa ukuthi uwafake ekudleni kwakho - kuze kufike ekubekezeleleni kwakho siqu.

Ukudla Okuphansi kwe-FODMAP Akuyona I-Gluten

Lokhu kudla kuvame ukwehla nge-gluten ngokuzenzakalela.

Lokhu kungenxa yokuthi ukolweni, ongumthombo oyinhloko we-gluten, ukhishwa ngaphandle ngoba uphezulu kuma-fructans.

Noma kunjalo, ukudla okuphansi kwe-FODMAP akuyona ukudla okungenayo i-gluten. Ukudla okufana nesinkwa sesipeliti somuncu, okuqukethe i-gluten, kuvunyelwe.

Ukudla Okuphansi kwe-FODMAP Akulona Ubisi

I-FODMAP lactose itholakala kwimikhiqizo yobisi. Noma kunjalo, imikhiqizo eminingi yobisi iqukethe amazinga aphansi e-lactose, abenze babe phansi-FODMAP.

Ezinye izibonelo zokudla okwenziwe ngobisi okuphansi kwe-FODMAP kufaka phakathi ushizi onzima futhi osekhulile, i-crème fraîche no-ukhilimu omuncu.

Ukudla Okuphansi-FODMAP Akusikho Ukudla Kwesikhathi Eside

Akuthandeki noma kunconywe ukulandela lokhu kudla isikhathi esingaphezu kwamasonto ayisishiyagalombili.

Eqinisweni, inqubo yokudla ephansi ye-FODMAP ibandakanya izinyathelo ezintathu zokubuyisa ama-FODMAP ekudleni kwakho kuze kufike ekubekezeleleni kwakho.

Imininingwane kuma-FODMAP ayitholakali kalula

Ngokungafani nenye idatha yezakhamzimba zamavithamini namaminerali, imininingwane yokudla okuqukethe ama-FODMAP ayitholakali kalula emphakathini.

Noma kunjalo, kunezinhlu eziningi zokudla eziphansi ze-FODMAP ezitholakala ku-inthanethi. Kodwa-ke kufanele wazi ukuthi lena yimithombo yesibili yedatha futhi ayiphelele.

Lokho kushiwo, uhlu lokudla oluphelele oluqinisekisiwe ezifundweni lungathengwa kubo bobabili iKing's College London (uma ungudokotela obhalisiwe wezokudla) naseMonash University.

Ukudla okuphansi kwe-FODMAP kungaqukatha ama-FODMAP athile, kanye ne-gluten nobisi. Ukudla akufanele kulandelwe isikhathi eside futhi kufanele ucabangele ukunemba kwemithombo yakho.

Ingabe Ukudla Okuphansi kwe-FODMAP Kulinganiselwe Ngokomsoco?

Usengakwazi ukuhlangabezana nezidingo zakho zokudla okunempilo ekudleni okuphansi kwe-FODMAP.

Kodwa-ke, njenganoma yikuphi ukudla okunomkhawulo, unengozi eyengeziwe yokushoda kokudla okunempilo.

Ngokuyinhloko, kufanele uqaphele ukudla kwakho kwe-fiber ne-calcium ngenkathi udla ukudla okuphansi kwe-FODMAP (,).

Umucu

Ukudla okuningi okuphezulu kwe-fiber nakho kuphezulu kuma-FODMAP. Ngakho-ke, abantu bavame ukunciphisa ukudla kwabo kwe-fiber ekudleni okuphansi kwe-FODMAP ().

Lokhu kungagwenywa ngokufaka esikhundleni sokudla okuphezulu kwe-FODMAP, ukudla okune-fiber eningi njengezithelo nemifino enezinhlobo eziphansi ze-FODMAP ezisanikeza imicu eminingi yokudla.

Imithombo ye-fiber ephansi ye-FODMAP ifaka amawolintshi, ama-raspberries, ama-strawberry, ubhontshisi obuluhlaza, isipinashi, izaqathe, i-oats, irayisi elinsundu, i-quinoa, isinkwa esinsundu esingenayo i-gluten namafilakisi.

I-calcium

Ukudla okobisi kungumthombo omuhle we-calcium.

Kodwa-ke, ukudla okuningi kobisi kunqunyelwe ekudleni okuphansi kwe-FODMAP. Kungakho ukudla kwakho kwe-calcium kungancipha uma ulandela lokhu kudla ().

Imithombo ephansi ye-FODMAP ye-calcium ifaka ushizi onzima nogugile, ubisi olungenayo i-lactose ne-yogurt, inhlanzi ekheniwe enamathambo adliwayo namantongomane aqiniswe nge-calcium, ama-oats namasi elayisi.

Uhlu oluphelele lokudla okuphansi kwe-FODMAP lungatholakala kusetshenziswa uhlelo lokusebenza noma incwajana elandelayo.

Ukudla okuphansi kwe-FODMAP kungalinganiswa ngokudla okunempilo. Kodwa-ke, kunengozi yokuntuleka kokudla okunempilo, kufaka phakathi i-fiber ne-calcium.

Ngabe Wonke umuntu Odla Ukudla Okuphansi kwe-FODMAP Udinga Ukugwema I-Lactose?

ILactose yiyona UDi-saccharide ku-FOUDAma-MAP.

Ngokuvamile ibizwa ngokuthi "ushukela wobisi" ngoba itholakala ekudleni kobisi njengobisi, ushizi othambile kanye neyogathi.

Lokhu kuholela ezindabeni zokugaya ukudla ne-lactose, esebenza ngokwe-osmotically, okusho ukuthi idonsela amanzi ngaphakathi bese ivutshelwa ngamagciwane akho esiswini.

Ngaphezu kwalokho, ukusabalala kokungabekezelelani kwe-lactose kubantu abane-IBS kuyahlukahluka, kunemibiko esukela ku-20-80%. Ngalesi sizathu, i-lactose ikhawulelwe ekudleni okuphansi kwe-FODMAP (,,).

Uma usuvele uyazi ukuthi awubekezeleli i-lactose, awudingi ukukhawulela i-lactose ekudleni okuphansi kwe-FODMAP.

Akuwona wonke umuntu odinga ukuvimbela i-lactose ekudleni okuphansi kwe-FODMAP. Uma ungeyena obekezelela i-lactose, ungafaka i-lactose ekudleni kwakho.

Lapho Kufanele Ufune Iseluleko Sezokwelapha

Izimpawu zokugaya zenzeka ngezimo eziningi.

Ezinye izimo azinabungozi, njengokuqunjelwa. Noma kunjalo ezinye ziyingozi kakhulu, njengesifo se-celiac, isifo sokuvuvukala kwamathumbu nomdlavuza wekoloni.

Ngalesi sizathu, kubalulekile ukukhipha izifo ngaphambi kokuqala ukudla okuphansi kwe-FODMAP. Izimpawu zezifo ezimbi zibandakanya ():

• Ukwehla kwesisindo okungachazeki
• I-anemia (ukuntuleka kwensimbi)
• Ukuphuma kwegazi
• Umlando womndeni wesifo se-celiac, umdlavuza wamathumbu noma umdlavuza we-ovari
• Abantu abangaphezu kweminyaka engama-60 babhekana nezinguquko emikhubeni yamathumbu ehlala isikhathi esingaphezu kwamasonto ayisithupha

Izinkinga zokugaya zingazifihla izifo ezingaphansi. Kubalulekile ukukhipha izifo ngokubona udokotela wakho ngaphambi kokuqala ukudla okuphansi kwe-FODMAP.

Thatha Umlayezo Wekhaya

Ama-FODMAP abhekwa njenganempilo kubantu abaningi. Kodwa-ke, inani elimangazayo labantu liyabazwela, ikakhulukazi labo abane-IBS.

Eqinisweni, uma une-IBS, kunamathuba angaba ngama-70% okuthi izimpawu zakho zokugaya ukudla zithuthuke ekudleni okuphansi kwe-FODMAP (,,,,).

Lokhu kudla kungazuzisa nezinye izimo, kepha ucwaningo lukhawulelwe.

Ukudla okuphansi kwe-FODMAP kuhlolwe futhi kuthathwa njengokuphephile kubantu abadala. Kodwa-ke, qiniseka ukuthi ukhetha ukudla okune-fiber ne-calcium eningi, thintana nezinsizakusebenza ezihlonishwayo futhi ukhiphe izifo ezingaphansi.

Ososayensi njengamanje basebenza ngezindlela zokubikezela ukuthi ngubani ozophendula ekudleni. Okwamanje, indlela engcono yokuthola ukuthi iyakusebenzela yini ukuthi uzihlole wena.