Ukudla kokungabekezelelani kwe-fructose
-Delile
- Ukudla Okufanele Kugwenywe
- Imenyu yesibonelo yokungabekezelelani kwe-fructose
- Izimpawu eziyinhloko
- Ungakuqinisekisa kanjani ukuxilongwa
Ukungabekezelelani kwe-Fructose ubunzima bokumunca ukudla okuqukethe lolu hlobo lukashukela ekwakhekeni kwawo, okungaholela ekubonakaleni kwezimpawu ezithile ezifana nesicanucanu, ukuhlanza, ukujuluka okweqile, isifo sohudo nokuqunjelwa futhi, ukwenza ngcono izimpawu, kuyadingeka Kubalulekile ukuqeda ukudla okuqukethe lo shukela.
I-Fructose itholakala ikakhulu ezithelweni, kepha imifino, okusanhlamvu, uju kanye neminye imikhiqizo esezingeni eliphakeme ngendlela yesiraphu yommbila noma iswidi efana ne-sucrose noma i-sorbitol, izinto ezikhona ekudleni okufana neziphuzo ezibandayo, ama-juice box, utamatisi usoso nokudla okusheshayo. .
I-Fructose malabsorption ingaba ifa, ngakho-ke, izimpawu zivame ukuvela ezinyangeni zokuqala eziyisithupha zokuphila, noma kunjalo, ukungabekezelelani kungatholakala kuyo yonke impilo ngenxa yezinguquko zamathumbu ezingadala ubunzima ekugayeni le nhlanganisela, njengoba kunjalo ngesifo samathumbu esibuhlungu.
| Ubisi | Ubisi, ibhotela, ushizi kanye ne-yogurt elula. |
| Abenza ubumnandi | Ishukela noma uStevia. |
| Izithelo ezomisiwe nembewu | Amantongomane, amakinati, ama-chestnut, ama-hazelnuts, i-chia, i-sesame, i-flaxseed ne-sesame. |
| Izinongo | Usawoti, uviniga, amakhambi nezinongo. |
| Isobho | Kwenziwe ngokudla okuvunyelwe nezinongo. |
| Izinhlamvu | Ama-oats, ibhali, irayisi, ilayisi, irayisi elinsundu nemikhiqizo eyenziwe ngabo, njengesinkwa, ama-crackers nezinhlamvu, inqobo nje uma bengenayo i-fructose, i-sucrose, i-sorbitol, uju, i-molasses noma isiraphu yommbila. |
| Amaprotheni ezilwane | Inyama emhlophe, inyama ebomvu, inhlanzi namaqanda. |
| Iziphuzo | Amanzi, itiye, ikhofi nokhokho. |
| Uswidi | Ama-dessert nama-pastas amnandi angadakwanga nge-fructose, i-sucrose, i-sorbitol noma isiraphu yommbila. |
Ukudla kwe-FODMAP kungaba usizo olukhulu ekuxazululeni inkinga ye-fructose malabsorption. Lokhu kudla kunesimiso sokususa ekudleni kokudla okugxilwe kancane emathunjini amancane futhi okuvutshelwa ngamagciwane angaphansi kwe-microbiota yamathumbu, njenge-fructose, i-lactose, i-galactooligosaccharides noshukela utshwala.
Lokhu kudla kufanele kwenziwe isikhathi samaviki ayisithupha kuya kwayisishiyagalombili, futhi umuntu kufanele azi noma yikuphi ukuthuthuka kwezimpawu zesisu. Uma kwenzeka ukuthi izimpawu zithuthuka ngemuva kwamasonto ayisishiyagalombili, ukudla kufanele kubuyiswe kancane kancane, kuqale iqembu elilodwa lokudla ngasikhathi, njengoba kungenzeka futhi ukukhomba ukuthi yini ebangela ukungaphatheki kahle esiswini, futhi ukusetshenziswa kufanele kugwenywe noma kudliwe ngamanani amancane. Funda kabanzi mayelana nokudla kwe-FODMAP.
Ukudla Okufanele Kugwenywe
Kukhona ukudla okuqukethe amanani aphezulu we-fructose nokunye okuphansi, futhi okufanele kube njalo kukhishwe empilweni yansuku zonke noma kudliwe ngokwezinga lokubekezelela komuntu, ngokuba yibo:
| Isigaba | I-fructose ephansi | Okuqukethwe okuphezulu kwe-fructose |
| Izithelo | Ukwatapheya, ulamula, uphayinaphu, isitrobheli, i-tangerine, i-orange, ubhanana, i-blackberry ne-melon | Zonke izithelo ezingakhulunywa ngaphambili. Ukunakekelwa ikakhulukazi kufanele kukhokhwe kumajusi, izithelo ezomisiwe ezinjenge-plums, omisiwe noma izinsuku nezithelo ezisemathinini, ama-syrups kanye namajamu |
| Yemifino | Amaqathi, isilimo esidliwayo esinamagatsha anamanzi, isipinashi, i-rhubarb, ama-beet, amazambane, amaqabunga etheniphu, ithanga, amahlumela amabrussels, ukholifulawa, ulethisi, iklabishi, utamatisi, ama-radishes, ama-chives, upelepele oluhlaza, izaqathe ezimhlophe | Ama-artichokes, i-asparagus, i-broccoli, upelepele, amakhowe, amalikhi, i-okra, u-anyanisi, uphizi, upelepele obomvu, utamatisi isoso nemikhiqizo equkethe utamatisi |
| Izinhlamvu | Ufulawa webuckwheat, ama-nos, ama-tortillas ommbila, isinkwa esingena-gluten mahhala, uqweqwe, upholi kanye nequinoa | Ukudla okunokolweni njengesithako esiyinhloko (isinkwa se-trifo, i-pasta kanye ne-couscous), okusanhlamvu ngezithelo ezomisiwe nokusanhlamvu okuqukethe isiraphu ye-fructose yommbila ephezulu |
Imikhiqizo enjengezithelo zama-yogathi, u-ayisikhilimu, iziphuzo ezibandayo, ama-juice, amabhari okusanhlamvu, i-ketchup, imayonnaise, amasosi ezimboni, uju wokuzenzela, ukudla kanye nemikhiqizo elula, ushokoledi, amakhekhe, uphudingi, ukudla okusheshayo, i-caramel, ushukela omhlophe kufanele futhi kugwenywe ., uju, ama-molasses, isiraphu yommbila, i-fructose, i-sucrose ne-sorbitol, ngaphezu kwenyama nama-sausage asetshenzisiwe, njenge-sausage ne-ham, isibonelo.
Okunye ukudla okufana nophizi, udali, ubhontshisi, amantongomane, ubhontshisi omhlophe, ummbila kanye nobhontshisi kungadala igesi, ngakho-ke, ukudla kwabo kuncike ekubekezeleleni komuntu. Yize kungaba ngumsebenzi onzima, abantu abanalolu hlobo lokungabekezelelani kufanele bagweme ukusebenzisa i-fructose, ngoba uma ukusetshenziswa kungalawulwa, kungavela izinkinga ezinkulu, ezinjengezinso noma ukwehluleka kwesibindi.
Imenyu yesibonelo yokungabekezelelani kwe-fructose
Isibonelo semenyu enempilo yabantu abane-fructose ukungabekezelelani kungaba:
| Isidlo | Usuku 1 | Usuku 2 | Usuku 3 |
| Ukudla kwasekuseni | I-200 ml yobisi + amaqanda ama-2 aqhekeziwe noshizi + ucezu lwesinkwa olulodwa | 1 i-yogurt elula + amathisipuni ama-2 we-chia + amantongomane ayi-6 | 200 ml wobisi lwe-cocoa + izingcezu ezi-2 zesinkwa esiphelele esinoshizi omhlophe |
| Isidlo sasekuseni | Amantongomane ayi-10 cashew | I-toast engu-4 ephelele ne-curd | 1 ikhekhe le-oatmeal elenziwe nge-stevia |
| Isidlo sasemini | Amagremu angama-90 webele lezinkukhu elosiwe + 1 inkomishi yelayisi elinsundu + isaladi yesaladi ene-carrot egayiwe | Ama-gramu angama-90 we-fish fillet + 1 inkomishi yamazambane acubuziwe + isipinashi ngamafutha omnqumo | I-90 gramu yesifuba se-turkey + amazambane ama-2 abilisiwe + chard ngamafutha omnqumo namantongomane ama-5 |
| Isidlo sasemini | 1 i-yogurt elula | Itiye le-Herbal + ucezu olu-1 lwesinkwa se-rye noshizi we-ricotta | I-200 ml yobisi lwe-cocoa + ukuxuba ama-chestnut, ama-walnuts nama-alimondi |
Kubalulekile ukukhumbula ukuthi kufanele uhlale uhlola ilebula lokudla okusetshenzisiwe ukuze uqiniseke ukuthi akuqukethe izithako ezinqatshelwe ukungabekezelelani kwe-fructose, njengoju, i-molasses, isiraphu yamabele kanye ne-sweeteners saccharin ne-sorbitol. Ngokuvamile, ukudla nemikhiqizo elula, amakhukhi, iziphuzo ezenziwe ngomumo nemikhiqizo yokubhaka ngokuvamile kuletha lezi zithako.
Izimpawu eziyinhloko
Kubantu abanokungabekezelelani kwefa, noma abane-fructose malabsorption ngenxa yezinguquko ezifweni zamathumbu noma ezifweni ezivuthayo, njenge-irritable bowel syndrome, ngokwesibonelo, ukusetshenziswa kwalesi shukela kungadala izimpawu ezinjengalezi:
- Isicanucanu nokuhlanza;
- Umjuluko obandayo;
- Ubuhlungu besisu;
- Ukuntula ukudla;
- Uhudo noma ukuqunjelwa;
- Amagesi amaningi;
- Isisu esivuvukile;
- Ukuthukuthela;
- Isiyezi.
Njengoba ubisi lwebele lungenayo i-fructose, ingane iqala ukuba nezimpawu lapho iqala ukuphuza ubisi lokuzenzela, isebenzisa amafomula obisi, noma ngokwethulwa kokudla, njengokudla kwezingane, amajusi noma izithelo.
Uma inani lalo shukela elidliwe yingane engabekezeleli likhulu kakhulu, kungahle kube nezimpawu ezimbi kakhulu njengokunganaki, ukuquleka ngisho nokuquleka. Kodwa-ke, kubalulekile ukukhumbula ukuthi ukuba khona kwegesi, uhudo nesisu esivuvukile nakho kungaba yizimpawu zokungabekezelelani kwe-lactose, futhi kubalulekile ukuthi ingane ihlolwe ngudokotela.
Ungakuqinisekisa kanjani ukuxilongwa
Ukuxilongwa kokungabekezelelani kwe-fructose kwenziwa i-gastroenterologist, i-endocrinologist noma i-nutrologist, ehlola umlando womtholampilo womuntu, futhi kwenziwa ukuhlolwa ngokususwa kwe-fructose ekudleni nasekubukeni kokuthuthuka kwezimpawu.
Uma ungabaza, ukuhlolwa komchamo nokuhlolwa kwegazi kungenziwa futhi ukuhlola imiphumela ye-fructose emzimbeni, ngaphezu kokuhlolwa kwe-hydrogen okuphelelwe yisikhathi, okuwukuhlola okulinganisa, ngokuphefumula, amandla wokumunca i-fructose ngomzimba.
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