Ukudla okuphezulu okuphezulu kuma-FODMAP (nokuthi yini ongayidla esikhundleni)

-Delile

• Kusho ukuthini ngempela i-High-FODMAP?
• 1. Ukolo
• 2.Igalikhi
• 3. anyanisi
• 4. Izithelo
• 5. Imifino
• 6. Imidumba namaPulse
• 7. Abenza ubumnandi
• 8. Ezinye Izinhlamvu
• 9. Ubisi
• 10. Iziphuzo
• Ingabe Wonke Umuntu Kufanele Agweme Ama-FODMAP?
• Okusemqoka

Ukudla kuyimbangela ejwayelekile yezinkinga zokugaya ukudla. Ikakhulu, ukudla okuphezulu kuma-carbs abilayo kungadala izimpawu ezifana negesi, ukuqunjelwa nobuhlungu besisu.

Iqembu lalezi carbs laziwa ngokuthi ama-FODMAP, futhi ukudla kungahlukaniswa njengokuphakeme noma okuphansi kulawa ma-carbs.

Ukuvimbela ukudla okuphezulu kwe-FODMAP kunganikeza ukukhululeka okuphawulekayo kwezimpawu zesisu, ikakhulukazi kubantu abane-bowel syndrome (IBS).

Lo mbhalo ukhuluma ngokudla okuvamile nezithako eziyi-10 eziphakeme kuma-FODMAP.

Kusho ukuthini ngempela i-High-FODMAP?

I-FODMAP imele i-Fermentable Oligo-, Di-, Mono-saccharides ne-Polyols. Lawa ngamagama esayensi e-carbs angadala izingqinamba zokugaya ukudla.

Ukudla kuhlukaniswe njenge-high-FODMAP ngokuya ngamazinga wokunqunywa achazwe ngaphambilini ().

Amazinga okusika ashicilelwe asikisela ukuthi ukudla okuphezulu kwe-FODMAP kuqukethe okungaphezu kweyodwa yama-carbs alandelayo ():

• Ama-Oligosaccharides: 0.3 amagremu ama-fructans noma ama-galacto-oligosaccharides (GOS)
• Ama-Disaccharides: 4.0 amagremu e-lactose
• Ama-monosaccharides: 0.2 amagremu ngaphezulu kwe-fructose kune-glucose
• Ama-Polyols: 0.3 amagremu we-mannitol noma i-sorbitol

Amanyuvesi amabili ahlinzeka ngohlu lokudla nezinhlelo zokusebenza eziqinisekisiwe ze-FODMAP - iMonash University neKing's College London.

Kubalulekile futhi ukwazi ukuthi akuwona wonke umuntu okufanele agweme ama-FODMAP. Eqinisweni, ama-FODMAP azuzisa abantu abaningi.

Ukusiza ukunquma ukuthi ukukhawulela ama-FODMAP kukulungele yini, funda le ndatshana. Ngemuva kwalokho, uma uthatha isinqumo sokukhawulela, qiniseka ukuthi ubheka okudla okuyi-10 okulandelayo.

1. Ukolo

Ukolweni ungomunye wabanikeli abakhulu be-FODMAP ekudleni kwaseNtshonalanga ().

Lokhu kungenxa yokuthi ukolweni usetshenziswa kakhulu - hhayi ngoba ungumthombo we-FODMAP.

Eqinisweni, uma kuqhathaniswa neminye imithombo eyisishiyagalolunye okuxoxwe ngayo kule ndatshana, ukolweni uqukethe inani eliphansi kakhulu lama-FODMAP ngesisindo.

Ngalesi sizathu, ukudla okuqukethe ukolweni njengesithako esincane, njengama-thickeners kanye nama-flavouring, kubhekwa njenge-low-FODMAP.

Imithombo evame kakhulu kakolweni ifaka isinkwa, ipasta, okusanhlamvu kwasekuseni, amabhisikidi namakhekhe.

Ukuphakanyiswa okuphansi kwe-FODMAP okuphakanyisiwe: Irayisi elinsundu, imbabala, umbila, amabele, i-oats, i-polenta, i-quinoa ne-tapioca (,).

Ukolweni ngumthombo oyinhloko wama-FODMAP ekudleni kwaseNtshonalanga. Kodwa-ke, ingafakwa esikhundleni sokunye okusanhlamvu okuphelele kwe-FODMAP.

2.Igalikhi

I-Garlic ingenye yemithombo egxile kakhulu kuma-FODMAP.

Ngeshwa, ukukhawula igalikhi ekudleni kwakho kunzima kakhulu ngoba kufakwa kumasoso amaningi, ama-gravies nokunambitheka.

Ekudleni okusetshenzisiwe, igalikhi ingabalwa phakathi kwezithako njenge-flavouring noma flavour yemvelo. Ngakho-ke, udinga ukugwema lezi zithako uma ulandela ukudla okuqinile kwe-FODMAP.

Ama-Fructans awuhlobo oluphambili lwe-FODMAP kugalikhi.

Kodwa-ke, inani lama-fructans lincike ekutheni ngabe ugalikhi usanda kutsha noma womisiwe, njengoba ugarlic omisiwe uqukethe cishe ama-fructans aphindwe kathathu kunogalikhi omusha).

Yize iphakeme kuma-FODMAP, igalikhi ihlotshaniswa nezinzuzo eziningi zezempilo. Yingakho kufanele kugwenywe kuphela kubantu abanobuzwela be-FODMAP.

Ukuphakanyiswa okuphansi kwe-FODMAP okuphakanyisiwe: Chives, chili, fenugreek, ginger, lemongrass, imbewu yesinaphi, isafron kanye ne-turmeric (,,).

I-Garlic ingenye yemithombo egxile kakhulu kuma-FODMAP. Kodwa-ke, igalikhi inezinzuzo eziningi zezempilo futhi kufanele ivinjelwe kuphela kubantu abazwela i-FODMAP.

3. anyanisi

U-anyanisi ungomunye umthombo we-fructans.

Ngokufana negalikhi, u-anyanisi uvame ukusetshenziselwa ukunambitha izitsha ezahlukahlukene, okwenza kube nzima ukukuvimba.

I-Shallots ingenye yemithombo ephakeme kakhulu yama-fructans, kanti u-anyanisi waseSpain ungomunye wemithombo ephansi kakhulu ().

Ngenkathi izinhlobo ezahlukene zika-anyanisi ziqukethe amanani ahlukile we-FODMAP, wonke anyanisi abhekwa njenge-high-FODMAP.

Ukuphakanyiswa okuphansi kwe-FODMAP okuphakanyisiwe: I-Asafoetida iyisinongo esibabayo esivame ukusetshenziswa ekuphekeni kwamaNdiya. Kufanele iphekwe emafutheni ashisayo kuqala bese ifakwa ngamanani amancane. Amanye ama-flavour aphansi we-FODMAP angatholakala lapha.

Izinhlobo ezihlukile ze-anyanisi ziqukethe amanani ahlukile we-FODMAP, kepha wonke anyanisi abhekwa njengamanani aphezulu.

4. Izithelo

Zonke izithelo ziqukethe i-FODMAP fructose.

Kepha ngokuthakazelisayo, akuzona zonke izithelo ezibhekwa njengeziphezulu kuma-FODMAP. Lokhu kungenxa yokuthi ezinye izithelo ziqukethe i-fructose encane kunezinye.

Futhi, ezinye izithelo ziqukethe inani eliphakeme le-glucose, okuyishukela elingeyona le-FODMAP. Lokhu kubalulekile ngoba i-glucose isiza umzimba wakho ukuthi uthathe i-fructose.

Yingakho izithelo eziphakeme kuzo zombili i-fructose ne-glucose ngokuvamile azibangeli izimpawu zesisu. Futhi kungani izithelo kuphela ezine-fructose engaphezulu kune-glucose zibhekwa njenge-FODMAP ephezulu.

Noma kunjalo, nezithelo eziphansi ze-FODMAP zingadala izimpawu zesisu uma zidliwe ngobuningi. Lokhu kuhlobene nomthwalo ophelele we-fructose esiswini sakho.

Ngakho-ke, abantu ababucayi bayakhuthazwa ukuthi badle kuphela ingxenye eyodwa yesithelo ngokuhlala ngakunye, noma cishe ama-ounces amathathu (80 amagremu).

Izithelo ze-High-FODMAP zifaka: Ama-aphula, amabhilikosi, ama-cherry, amakhiwane, umango, ama-nectarine, amapentshisi, amapheya, ama-plums kanye ne-watermelon ().

Izithelo eziphansi ze-FODMAP zifaka: Ubhanana ongavuthiwe, ama-blueberry, i-kiwi, ama-lime, ama-mandarin, amawolintshi, upopo, uphayinaphu, i-rhubarb nama-strawberry ().

Uyacelwa uqaphele ukuthi lolu akulona uhlu oluphelele. Olunye uhlu lungatholakala lapha.

Zonke izithelo ziqukethe i-FODMAP fructose. Kodwa-ke, ezinye izithelo zine-fructose encane futhi zingajatshulelwa ezingxenyeni ezilodwa usuku lonke.

5. Imifino

Eminye imifino iphezulu kuma-FODMAP.

Eqinisweni, imifino iqukethe uhla olwehluka kakhulu lwe-FODMAPs. Lokhu kufaka phakathi ama-fructans, i-galacto-oligosaccharides (GOS), i-fructose, i-mannitol ne-sorbitol.

Ngaphezu kwalokho, imifino eminingana iqukethe izinhlobo ezingaphezu kweyodwa ze-FODMAP. Isibonelo, i-asparagus iqukethe i-fructans, i-fructose ne-mannitol ().

Kubalulekile ukukhumbula ukuthi imifino iyingxenye yokudla okunempilo, futhi asikho isidingo sokuyeka ukuyidla. Esikhundleni salokho, mane ukhiphe imifino ephezulu ye-FODMAP ngezinga eliphansi le-FODMAP.

Imifino ephezulu ye-FODMAP ifaka: I-Asparagus, amahlumela eBrussels, ukholifulawa, amaqabunga e-chicory, imbulunga ne-artichokes yaseJerusalema, i-karela, amalikhi, amakhowe nama-peas eqhwa (,).

Imifino ephansi ye-FODMAP ifaka: Amahlumela kabhontshisi, i-capsicum, isanqante, isamba seqanda, isitshalo seqanda, i-kale, utamatisi, isipinashi kanye ne-zucchini (,).

Imifino iqukethe ububanzi obuhlukahlukene bama-FODMAP. Kodwa-ke, imifino eminingi ngokwemvelo iphansi kuma-FODMAP.

6. Imidumba namaPulse

Ama-legumes kanye nama-pulses adume kakhulu ngokubanga igesi eyeqile nokuqunjelwa, okuthe ngenxa yalokho kubangelwa okuqukethwe kwabo okuphezulu kwe-FODMAP.

I-FODMAP eyisihluthulelo semidumba kanye nama-pulses ibizwa nge-galacato-oligosaccharides (GOS) ().

Okuqukethwe kwe-GOS kwama-legumes kanye nama-pulses kuthinteka ngendlela ezilungiswa ngayo. Isibonelo, ama-lentile asemathinini aqukethe uhhafu we-GOS owenziwe ngamalenti abilayo.

Lokhu kungenxa yokuthi i-GOS iyancibilika emanzini, okusho ukuthi enye yayo iphuma kuma-lentils iye kuketshezi.

Yize kunjalo, imidumba ngisho ekheniwe ingumthombo obalulekile wama-FODMAPs, yize izingxenye ezincane (imvamisa indebe ye-1/4 ngokusebenza ngakunye) zingafakwa ekudleni okuphansi kwe-FODMAP.

Ama-legumes kanye nama-pulses yimithombo emihle yamaprotheni kwabadla inyama, kepha akuyona ukuphela kokukhetha. Kunezinye izinketho eziningi eziphansi ze-FODMAP, ezicebile zamaprotheni.

Ama-legumes nama-pulses aphezulu we-FODMAP afaka: Ubhontshisi obhakiwe, uphizi onamehlo amnyama, ubhontshisi obanzi, ubhontshisi webhotela, ama-chickpeas, ubhontshisi wezinso, udali, ubhontshisi kanye nophizi ohlukanisiwe ().

I-Low-FODMAP, imithombo yamaprotheni yemifino ihlanganisa: I-Tofu, amaqanda kanye namantongomane amaningi nembewu.

Ama-legumes kanye nama-pulses adume kakhulu ngokudala igesi ngokweqile nokuqunjelwa. Lokhu kuhlobene nokuqukethwe kwabo okuphezulu kwe-FODMAP, okungashintshwa ngendlela abakulungiselele ngayo.

7. Abenza ubumnandi

Ama-sweeteners angaba ngumthombo ofihlekile wama-FODMAP, njengoba ukwengeza okokunandisa kokudla okuphansi kwe-FODMAP kungakhuphula konke okuqukethwe kwe-FODMAP.

Ukugwema le mithombo efihliwe, hlola uhlu lwezithako ekudleni okuhlanganisiwe.

Ngenye indlela, uma use-UK, uhlelo lokusebenza lwe-King's College low-FODMAP likuvumela ukuthi uskene ama-barcode ekudleni okuhlanganisiwe ukuthola ukudla okuphezulu kwe-FODMAP.

Ama-sweeteners aphezulu we-FODMAP afaka: Umpe we-agave, isiraphu yommbila we-high-fructose, uju nama-polyols afakiwe kumaminithi angenashukela nezinsini ezihlafunwayo (hlola amalebula e-sorbitol, mannitol, xylitol noma isomalt) (,).

Ama-sweeteners we-Low-FODMAP afaka: I-glucose, isiraphu ye-maple, i-sucrose, ushukela nama-sweeteners amaningi okufakelwa afana ne-aspartame, i-saccharin ne-Stevia (,).

Ama-sweeteners aphezulu we-FODMAP angakhuphula okuqukethwe kokudla kwe-FODMAP. Ukugwema le mithombo efihliwe, hlola uhlu lwezithako ekudleni okuhlanganisiwe.

8. Ezinye Izinhlamvu

Ukolweni akuwona ukuphela kokusanhlamvu okuphezulu kuma-FODMAP. Eqinisweni, ezinye izinhlamvu ezinjenge-rye ziqukethe cishe kabili inani lama-FODMAP njengoba ukolweni enza ().

Lokhu kuthiwa, ezinye izinhlobo zesinkwa se-rye, njengesinkwa se-sourdough rye, zingaba ngaphansi kuma-FODMAP.

Lokhu kungenxa yokuthi inqubo yokwenza inhlama yomuncu ibandakanya isinyathelo sokuvutshelwa, lapho amanye ama-FODMAP awo ehlukaniswa abe ushukela ogayekayo.

Lesi sinyathelo sikhonjisiwe ukunciphisa okuqukethwe kwayo kwe-fructan ngaphezulu kwe-70% ().

Lokhu kuqinisa umbono wokuthi izindlela ezithile zokucubungula zingashintsha okuqukethwe kwe-FODMAP kokudla.

Izinhlamvu ze-High-FODMAP zifaka: I-amaranth, ibhali nerye ().

Izinhlamvu eziphansi ze-FODMAP zifaka: Irayisi elinsundu, imbabala, umbila, amabele, i-oats, i-polenta, i-quinoa ne-tapioca (,).

Ukolweni akuyona ukuphela kokusanhlamvu okuphezulu kwe-FODMAP. Noma kunjalo, okuqukethwe kwe-FODMAP okusanhlamvu kungancishiswa ngezindlela ezahlukahlukene zokucubungula.

9. Ubisi

Imikhiqizo yobisi ingumthombo oyinhloko we-FODMAP lactose.

Kodwa-ke, akukhona konke ukudla kobisi okuqukethe i-lactose.

Lokhu kufaka izinhlobo eziningi zikashizi ezinzima futhi ezivuthiwe, njengoba i-lactose yabo eminingi ilahleka ngesikhathi senqubo yokwenza ushizi ().

Kodwa kubalulekile ukukhumbula ukuthi ezinye ushizi ziqukethe ukunambitheka okungeziwe, njengegalikhi no-anyanisi, okwenza kube yi-FODMAP ephezulu.

Ukudla okuphekiwe okuphezulu kwe-FODMAP kufaka: I-Cottage shizi, ukhilimu ushizi, ubisi, i-quark, i-ricotta ne-yogurt.

Ukudla okobisi okuphansi kwe-FODMAP kufaka: Ushizi kaCheddar, ukhilimu, ushizi we-feta, ubisi olungena-lactose noshizi weParmesan.

Ubisi ngumthombo oyinhloko we-FODMAP lactose, kepha inani elimangazayo lokudla okwenziwe ngobisi ngokwemvelo liphansi ku-lactose.

10. Iziphuzo

Iziphuzo ngomunye umthombo obalulekile wama-FODMAP.

Lokhu akukona okokuphuza okwenziwe ngezithako eziphezulu ze-FODMAP. Eqinisweni, iziphuzo ezenziwe ngezithako eziphansi ze-FODMAP nazo zingaba phezulu kuma-FODMAP.

Ijusi le-orange yisibonelo esisodwa. Ngenkathi amawolintshi ephansi-FODMAP, amawolintshi amaningi asetshenziselwa ukwenza ingilazi eyodwa yejusi le-orange, futhi okuqukethwe kwabo kwe-FODMAP kuyisengezo.

Ngaphezu kwalokho, ezinye izinhlobo zetiye notshwala nazo ziphezulu kuma-FODMAP.

Iziphuzo eziphezulu ze-FODMAP zifaka: Itiye le-Chai, itiye le-chamomile, amanzi kakhukhunathi, iwayini le-dessert ne-rum ().

Iziphuzo eziphansi ze-FODMAP zifaka: Itiye elimnyama, ikhofi, i-gin, itiye eliluhlaza, itiye le-peppermint, i-vodka, amanzi netiye elimhlophe ().

Iziphuzo eziningi ziphezulu kuma-FODMAP, futhi lokhu akukhawulelwe kuziphuzo ezenziwe ngezithako eziphezulu ze-FODMAP.

Ingabe Wonke Umuntu Kufanele Agweme Ama-FODMAP?

Iqoqo elincane labantu kuphela okufanele livikele ama-FODMAP.

Eqinisweni, ama-FODMAP anempilo kubantu abaningi. Ama-FODMAP amaningi asebenza njengama-prebiotic, okusho ukuthi akhuthaza ukukhula kwamagciwane aphilile emathunjini akho.

Noma kunjalo, inani elimangazayo labantu lizwela kuma-FODMAP, ikakhulukazi labo abane-IBS.

Ngaphezu kwalokho, izifundo zesayensi zikhombisile ukuthi cishe abantu abangama-70% abane-IBS bathola ukukhululeka okwanele kwezimpawu zabo ekudleni okuphansi kwe-FODMAP ().

Ngaphezu kwalokho, idatha ehlanganisiwe evela ezifundweni ezingama-22 iphakamisa ukuthi ukudla kusebenza kakhulu ekuphatheni ubuhlungu besisu nokuqunjelwa kubantu abane-IBS ().

Ama-FODMAP kufanele akhawulelwe kuphela kusethi encane yabantu. Kubo bonke abanye abantu, ama-FODMAP kufanele afakwe kalula ekudleni anikezwe indima yawo ezuzisayo empilweni yezisu.

Okusemqoka

Ukudla okuningi okusetshenziswa kakhulu kuphezulu kuma-FODMAP, kepha kufanele kuvinjelwe kuphela abantu abazwelayo kubo.

Kulaba bantu, ukudla okuphezulu kwe-FODMAP kufanele kushintshwe ngokudla okuphansi kwe-FODMAP okuvela eqenjini elifanayo lokudla. Lokhu kuzosiza ukunciphisa ubungozi bokushoda kokudla okunempilo okungenzeka lapho ulandela ukudla okunomkhawulo.