(Uye Inorondedzera Sei KuGermuten Mbeu?)
Kana uine chirwere chechiliac, hapana mubvunzo kuti unoda kutevera kudya kweguten-pasina. Asi kana uine unhu husina huni-celiac hutachiona (kana hunovhiringidza hutachiona hwehutachiwana, nokuda kwechocho nyaya), pane humwe hutano hwehutano hwokuti imwe kudya kunogona kukubatsira iwe: pasi-FODMAP yezvokudya.
Iwe unogona kunge uchifunga ikozvino: O, kwete - kwete imwe kudya yakakosha kuti ugare.
Uye hongu, pasi-FODMAP yezvokudya inogona kunge yakanyanyisa (asi inogona kunge isingasviki pane kudya kwe-gluten). Hezvino zvakaderedzwa nesayenzi shure kwekudya, uye kuti iwe unogona sei kutevera.
Sayenzi Inoenda Kudenga-FODMAP Zvokudya
"FODMAP" inomiririra "fermentable oligosaccharides, disaccharides, monosaccharides uye polyols." Oligosaccharides, disaccharides, monosaccharides uye polyols ndiwo marudzi ose emakhahydrates anowanikwa muzvokudya zvatinodya.
Chikamu che "fermentable" chakakosha nekuti ndizvo zvinokonzerwa nemhando idzi dze carbs muchikamu chako chekudya ... uye kufunga ndiko kuti izvi zvinokonzera zvinogona kutungamirira kumhando dzisinganzwisisiki (dzakanaka: zvinorwadza) zviratidzo zvinowanzoita kunzwisiswa kweGuten uye IBS. Vaya vane hanya nemaFODMAP vanoita sevanotambura nekuvhiringidzika, kuparadzaniswa, kuputika, kuwandisa gesi, kurwadza uye kurwadziwa mumimba.
Muchidimbu-FODMAP kudya, yakagadzirwa nevatsvakurudzi veMonash University muAustralia kuti vabate chirwere chinosuruvarisa chirwere, iwe unoderedza kana kuti ubvise mashizha aya, naizvozvo (saka inyanzvi inoenda) kuderedza kana kubvisa zviratidzo zvinouya nokuzviparadza.
Iwe unogona kunge uri kunetseka kuti izvi zvinorevei neproteni gluten, inowanikwa mugorosi, nebhari uye rye. Sezvarinosvika, gorosi nemamwe maruva e-gluten zvakakwirira-FODMAP foods - pamwe neprotiniti ye gluten, mbeu dzinewo mazinga akawanda emufructans, kinehydrate iyo inonzi fructo-oligosaccharide.
Ndezvipi Zvimwe Zvokudya Zvandinoda Kuti Ndizvidzore Pasi Pasi-FODMAP Zvokudya?
Nhau dzakaipa ndeyokuti, FODMAPs inowanikwa mune zvakawanda zvekudya zvinojairika. Mashoko akanaka ndeokuti, iwe unogona kunge usingafungi kune marudzi ose eFODMAPs, saka iwe haufaniri kudimburira kana kubvisa zvese izvi zvokudya kuti unzwe zviri nani.
Gluten mbeu dzinotarisa runyoro: maererano neMuniashi University, avo vanotevera hutsika-FODMAP yezvokudya vanofanira kugadzirisa kana kubvisa zvose zvegorosi, yebhari-uye yega-products, nekuisa mbeu ye-gluten-free, pasta nezvimwe zvokudya.
Kana iwe unofunga nezvezvokudya zveFODMAP, iwe unofanirwawo kutarisa muchero wegorosi, unotanga kubereka muzvinyorwa zvisina kuiswa mararamiro (kunyange zvazvo gorosi yegorosi yakagadzirwa nekuda kwekushandisa iyi inonzi gluten-isina, inoramba iri fructans).
Maererano neYunivhesiti yaMonash, michero ine mazinga akawanda eFODMAP zvinosanganisira maapuro, mapeji, mangos, peaches uye plums. Bhanana uye mazambiringa zvinonzwisiswa pasi-FODMAP.
Miti yemafuta eFODMAP yakakura inosanganisira garlic uye anyanisi (nyanzvi dzakawanda dzinokurudzira kubvisa izvi zvachose), asparagus, artichokes, maekisi, chibage chinotapira uye maruva / nyemba. Iwe unogona kuisa saradhi zvokudya zvakadai se lettuce nemamatoti, makomkete, bell tsiritsi, mahairi yebhinzi uye zucchini.
Sezvo panopinda dairy, varidzi vekudya vanopa mazano ekudzivirira kana kubvisa mazana akawanda emakisi anokonzerwa nemisi yakadai semukaka, yogurt, ice cream uye cheeses soft (lactose iFODMAP).
Dhizii dzakaoma uye mazai emuchengetedze emakisi airasise anofanira kunge akanaka.
.com Expert on Irritable Bowel Syndrome ine muongorori wakazara wezvokudya zvakaderera-FODMAP pano: .com Expert on Irritable Bowel Syndrome ine mwero wakakwana wezvokudya zvakaderera-FODMAP pano: Zvokudya paDa-FODMAP Diet
Saka Chinetso Changu Chinokudzwa Chaizvo Here? Kana Ndiyo FODMAPs?
Izvozvo zvakaoma kutaura. Zvimwe zvidzidzo zvakaratidza kuti vanhu vane chishuvo chisiri cheecacac gluten vanoita sevari kunyatsoziva pane puroteni ye gluten, asi zvimwe zvidzidzo zvinoratidza kuti kuderera-FODMAP yekudya kunogadzirisa zviratidzo zvavo.
Zvinokwanisika kuti mumwe munhu ave nechirwere chechiliac uye FODMAP senitivity, izvo zvinoreva kuti vaizofanira kunge vasina gluten-vasina uye pasi-FODMAP.
Izvo zvisati zvichinyatsojeka kana avo vasina chirwere chechiliac asi avo vanoramba vachiita apo vanodya germenen zviyo chaizvoizvo vari kuita zvinoenderana neproteni gluten kana vari kuwana zviratidzo zvavo kubva kune mamwe makemikari muzviyo (kusanganisira fructans).
Kana chiremba wako akawana kuti iwe une chirwere chechiliac kana neusina-celiac gluten senzwi, unofanirwa kuramba uchidzivisa marara ose e gluten. Asi kana zviratidzo zvako zvisingaiti zvakajeka, zvakaringana gluten-pasina kudya, ungada kufunga kufunga nechiremba wako pamusoro pekuedza kuderedza-FODMAP kudya. Unogona kuwana kuti kubvisa zvimwe zvekudya-FODMAP zvinobatsira.
Kunobva:
The Monash University Low-FODMAP Zvokudya zvekudya, zvakasvika musi waApril 14, 2015.