Ukudla okulula okuhamba phambili kwe-FODMAP, Ngokusho kwabadayisi

-Delile

• Ukuqonda Ukudla Okuphansi-FODMAP
• Ungadla Kanjani Ekudleni Okuphansi kwe-FODMAP
• I-DIY Low-FODMAP Snacks
• Amawolintshi namaWalnuts
• Amantongomane nebhotela
• Kunzima, Ushizi Olugugile
• Amaqanda Abilisiwe Kanzima
• I-Popcorn
• I-Low-FODMAP Snacks epakishwe
• Izindawo zokuhlala e- BelliWelli
• ILil Bucks Clusterbucks
• I-GoMacro MacroBar Minis
• Amaparele Iminqumo Ukuya Kalamata Olives
• I-Wilde Himalayan Pink Usawoti kanye Nezinkukhu Chips
• Buyekeza kwe-

I-irritable bowel syndrome ithinta abantu abaphakathi kwezigidi ezingama-25 nezingama-45 e-U.S, kanti ngaphezu kwengxenye yesibili kwabathathu yabagulayo ngabesifazane, ngokusho kwe-International Foundation for Functional Gastrointestinal Disorders. Ngakho-ke, kungenzeka ukuthi uzwile ngokudla okuphansi kwe-FODMAP, indlela yokudla enqunyiwe yokusiza ukunciphisa izimpawu ze-IBS (okusho ukuqunjelwa, ukuqunjelwa, isifo sohudo, ubuhlungu besisu, njll.). Kufika kumaphesenti angama-86 eziguli ze-IBS zithola ukuthuthuka ekucindezelekeni okuphelele kwe-GI nezimpawu kulandela uhlelo lokudla, ngokusho kokubuyekezwa kwesayensi ka-2016.

Ukuqonda Ukudla Okuphansi-FODMAP

"Ama-FODMAP abhekisela eqenjini lama-carbohydrate avuthayo - isitashi, ushukela, kanye ne-fiber - ukuthi, kwabanye [abantu abazwelayo kubo], abangenakudliwa noma abamunca kahle futhi babangele izimpawu ezifana ne-IBS ezihlanganisa igesi, ukuqunjelwa, isifo sohudo, ukuqunjelwa, nobuhlungu besisu,” kuchaza uKatie Thomson, MS, RD, umsunguli kanye no-CEO we-Square Baby. Lezi fermentable oama-ligosaccharides, dama-isaccharides, monosaccharides, and ki-olyols (aka FODMAPs) idonsa amanzi amaningi ngokweqile emathunjini akho amancane, futhi lapho ingena emathunjini akho amakhulu, ivutshelwa ngamabhaktheriya angabangela izimpawu, kusho uThomson, one-IBS.

Ngenkathi lawa ma-carbs etholakala ezinhlotsheni ezahlukahlukene zokudla, izigilamkhuba eziphakeme ze-FODMAP zifaka okusanhlamvu okuqukethe i-gluten (isb. Ukolweni, ibhali, irye), eminye imikhiqizo yobisi (ikakhulukazi ubisi neyogathi), izithelo ezinjengama-aphula, imifino enjenge-asparagus, kanye nama-sweeteners anama-khalori aphansi noma ama-alcoves kashukela (okusho i-xylitol noma i-sorbitol).

Nakuba ukudla okuphansi kwe-FODMAP kunezinzuzo zayo, kungase kube "yinselele kubantu abaningi ekuqaleni, ikakhulukazi uma ujwayele ukudla okuphezulu kwe-carb / ushukela ophakeme," kusho uThomson. "Ngakho-ke lungela - hlala ugcwele ukudla nokudla okulula okungaphansi kwe-FODMAP."

Uma ukhulume ne-gastroenterologist yakho kanye / noma isazi sokudla okunomsoco futhi ukulungele ukunikeza lolu hlelo lokudla olulula lwe-IBS, qhubeka uskrolela ukudla okulula okungaphansi kwe-FODMAP okufanele ube nakho. Ukuba ne-IBS kunzima ngokwanele, ukudla okulula (nokwanelisa izifiso zakho) akufanele kube njalo.

Ungadla Kanjani Ekudleni Okuphansi kwe-FODMAP

Uma kukhulunywa ngokuthola ukudla okulula okungaphansi kwe-FODMAP, ngokuvamile, kufanele ubheke ukudla okulula, okuphelele, okungokwemvelo okunoshukela omncane futhi onamaprotheni amaningi namafutha anempilo, kusho uThomson (umthetho omuhle wesithupha wanoma ngubani othwebula, futhi) . "Impilo ephansi ye-FODMAP imayelana nokwazi ukuthi yikuphi ukudla okungenamkhawulo, okudinga ukulawulwa okuyingxenye, futhi okufanele kugwenywe ngokuphelele," kuchaza yena.

U-Chelsea McCallum, RD, ogxile ekudlaleni okunomsoco we-IBS, uphinde weluleka ngokukhetha ukudla okuphelele kunokucutshungulwa noma nini lapho kungenzeka, kanye nokunamathela esithelweni esisodwa ngesikhathi bese ukhetha imikhiqizo yobisi engena-lactose ukuze ugweme ukupakishwa kweFODMAP (empeleni ukugcwalisa amathumbu nge-carb evutshiwe ngemuva kwe-carb evutshiwe).

I-DIY Low-FODMAP Snacks

Amawolintshi namaWalnuts

Yeqa ama-alimondi, ama-cashews, nama-pistachios bese uya kuma-walnuts esikhundleni salokho. Engeza iwolintshi futhi, violá, usuzitholele ukudla okulula okunempilo, okunobungani kwe-FODMAP okulungele ikakhulukazi uma usohambeni. "Ngihlala ngiphatha ama-tangerine nesikhwama esincane sama-walnuts [asobala]," kusho uThomson. Uncoma ukuthenga isikhwama esikhulu samahhafu ka-walnut aluhlaza, angenawo usawoti ku-Costco, kepha futhi ungabamba izinketho ezifanayo ku-Amazon (Thenga It, $ 32, amazon.com).

Amantongomane nebhotela

Ubhanana ovuthiwe uqukethe ama-FODMAP, ngakho-ke qiniseka ukuthi ukhetha okuluhlaza kancane (namabala ansundu) bese uwubhanqa nebhotela lamantongomane — njengaleyo evela kubangane baseWild (Buy It, $5, walmart.com) — ukuze uthole imiksi eyanelisayo. uswidi, usawoti, namafutha anempilo, kusho uThomson. Kodwa-ke, ukudla ukudla okunamafutha amaningi njengebhotela le-nut kungadala izimpawu ze-IBS kwabanye abantu, ngakho-ke qala ngesipuni esingu-1; uma ungakubekezelela lokho, kulungile ukukhuphukela ekukhonzeni okugcwele (izipuni ezi-2). Namathela kusipuni esingu-1 ngesidlo ngasinye, njengoba ama-alimondi (futhi, ngaleyo ndlela, ibhotela le-alimondi) enama-FODMAP ancike engxenyeni ethile, okusho ukuthi udla kakhulu. Ukuhlala, kulapho uzogcwalisa khona la ma-carbs akhathaza isisu. (Okuhlobene: Konke Okudingayo (futhi Ufuna) Ukwazi Ngebhotela Yamantongomane)

Kunzima, Ushizi Olugugile

Okunye kukaThomson's go-to low-FODMAP snacks ushizi osekhulile ofana neGouda noma i-cheddar ene-salami, ama-rice crackers - njenge-Laiki's Black Rice Crackers (Buy It, $27, amazon.com) - amantongomane anongwe, neminqumo. “Uma ngiya ephathini, ngihlala ngithatha lokhu njengesiphuzo kanye nemifino ehlukahlukene, ngoba 'ukudla kwephathi' okuningi kuzoba yinkinga," uyanezela. Ngokufana nebhotela le-nut, awufuni ukweqisa ngosayizi wengxenye yoshizi noma, ngoba amafutha amaningi esidlweni esisodwa angadala ukucindezeleka kokugaya ukudla. "Ngokujwayelekile, ushizi oqinile, osekhulile (okungenani inyanga eyodwa) kulula ukubekezelela [kulabo abane-IBS], kodwa ngisho noBrie angabekezelelwa njengoba esekhulile okungenani izinsuku ezingu-30," echaza. I-Cheddar, i-parmesan, i-Gouda, ne-Manchego zonke zinhle (futhi zinambitha!) izinketho - ikakhulukazi, u-Thomson uncoma i-Dubliner cheddar (Thenga It, $5, walmart.com), ehambisana kahle nayo yonke into, uthi. Gwema ushizi omusha onjenge-mozzarella entsha, ushizi wekotishi, ushizi kakhilimu, ne-ricotta, njengoba aqukethe ama-FODMAP amaningi.

Amaqanda Abilisiwe Kanzima

Amaqanda ahlinzeka ngezakhi ezahlukahlukene, kufaka phakathi amaprotheni okwakha imisipha kanye ne-choline, ebaluleke ngendlela emangalisayo ohlelweni lwakho lwezinzwa, kusho uMelissa Rifkin, M.S., R.D., C.D.N. (ICYDK, imisebenzi ye-choline efana naleyo yamavithamini B - womabili abalulekile ekugcineni amandla anele.) "Jabulela amaqanda uwedwa; bhanqa nesithelo esiphansi se-FODMAP njengamagilebhisi noma ama-strawberry; noma uwahlanganise uhlanganise nesinaphi ukusebenza njengesaladi leqanda kuma-rice crackers," uyaphakamisa.

I-Popcorn

Ummbila ngokwemvelo uthathwa njengokudla okuphansi kwe-FODMAP, kusho uRifkin, ne-popcorn ukudla okulula kakhulu kunoma ngubani ngenxa yokuqukethwe kwayo kwe-fiber ephezulu kanye nobukhulu be-caloric (okusho ukuthi ungadla ivolumu ephezulu hhayi ama-calories amaningi). Iziphuzo ezingaba nokudla okuphezulu kwe-FODMAP okufana negalikhi no-anyanisi, noma kunjalo, bese ubhangqa ama-popcorn akho ngamafutha anempilo njengama-walnuts noma imbewu yamathanga enamatshe ukuze uthole izakhamzimba ezahlukahlukene, usho kanjalo. URifkin uncoma i-Safe Fair Food Company Sea Salt Seasoned Popcorn (Buy It, $ 5, safeandfair.com), elula futhi enziwe ngezithako ezintathu kuphela. Vele, ungahlala uzenzela ummbila wakho ophuma emoyeni ekhaya, nawo. Vele uqiniseke ukuthi weqa izinhlobonhlobo ze-microwave ukuze ugweme noma yiziphi izithako ezengeziwe ezingase zibangele izimpawu. (I-BTW, i-popcorn ayiyona nje i-snack ephansi ye-FODMAP ongayithatha lapho indlala yaphakathi nosuku ihlasela, kodwa futhi ibhekwa njengokunye kokudla okungcono kakhulu ukukusiza ulale.)

I-Low-FODMAP Snacks epakishwe

Izindawo zokuhlala e- BelliWelli

Ukudla okulula okuhlanganisiwe kubalulekile ngezikhathi lapho uphuma khona wenza okuthile noma usohambweni futhi udinga ukudla okuncane, kusho uMcCallum. Uncoma amabha kaBelliWelli alungele amathumbu (Buy It, $27 ngamabha ayisishiyagalombili, belliwelli.com), afika ngezinambitheka ezihehayo ezifana neMinty Chocolate, Fudge Brownie, Cinnamon Swirl, kanye neLemon White Chocolate - konke okuyi-FODMAP ephansi, i-gluten- futhi ayinalo ubisi, futhi aqukethe ama-probiotic.

ILil Bucks Clusterbucks

Inkanyezi yalesi sidlo esiphansi se-FODMAP? I-buckwheat ehlumayo, okuyisithako esingenayo i-gluten, samaprotheni amaningi, naphezu kwegama layo, ayiwona nhlobo ukolweni kodwa kunembewu yesithelo. Amaqoqo eLil Bucks granola ayindlela enhle ephansi ye-FODMAP, kusho uRifkin - vele uqiniseke ukuthi unamathela ekukhonzeni okukodwa okungu-1-oz, njengoba izingxenye ezinkulu zingadala lezo zimpawu ze-IBS eziyinhlekelele. I-Chocolate Reishi Clusterbucks (Ithenge, $ 18 ngamabili, amazon.com), ikakhulukazi, thola ukukhushulwa kokudla okunempilo kusuka kumbewu ye-hemp nakukhokho futhi ufake ne-adaptogens, futhi. (Kuhlobene: Yini Ama-Adaptogens Futhi Angakusiza Ukuqinisa Ukusebenza Kwakho?)

I-GoMacro MacroBar Minis

Onke amaMicroBar Minis kaGoMacro aqinisekiswe nge-low-FODMAP, okusho ukuthi ahlolwe elebhu ukuthi aphansi kuma-FODMAPs, nawo-ke athola uphawu lwentengiso lwe-FODMAP-Friendly kusuka eMonash University (okuyi-BTW, okuyindawo ebizwa ngokuthi indawo yokuzalwa ye-FODMAP. ukudla okuphansi kwe-FODMAP). Kutholakala ezinhlobonhlobo eziningi zezinambitheka, uThomson uthi inhlobonhlobo yePeanut Butter neChocolate Chip (Thenga It, $ 33 ngebhokisi lama-24, amazon.com) iyona engcono kakhulu yokwanelisa izifiso ezimnandi.

Amaparele Iminqumo Ukuya Kalamata Olives

La maphekhi alawulwa ingxenye yeminqumo ekhihliwe (Thenga It, $ 33 for 24, amazon.com) aqoqa inqwaba yamafutha enempilo nezakhamzimba, kusho uManaker. Akudingeki ukuthi zifakwe esiqandisini noma zikhishwe amanzi, okuzenze zibe ukudla okulula ukuzifaka ekhabetheni lakho ledeski, isikhwama sokuzivocavoca, noma isikhwama.

I-Wilde Himalayan Pink Usawoti kanye Nezinkukhu Chips

Ukulangazelela usawoti akuhambisani nalokhu kudla okuncane kwe-FODMAP, okwenziwa ngezithako ezinobungani be-IBS njengenkukhu nofulawa we-tapioca, kusho uLauren Manaker, M.S., R.D.N., L.D. Ukunikezwa ngakunye kwe-Wilde Himalayan Pink Salt and Chicken Chips (Buy It, $4, walmart.com) kunamagremu angu-10 weprotheyini (okunengqondo njengoba kuyinkukhu ehlutshiwe enosawoti omncane) futhi ayinagluten- kanye nokusanhlamvu.

Buyekeza kwe-