Kudya kweFODMAP: chii icho uye chii icho chiri
Zvemukati
- FODMAP chinyorwa chekudya
- Zvibvumirano zvinobvumidzwa
- Maitiro ekuita iyo FODMAP Kudya
- Kuchengeta
- FODMAP menyu yekudya
Kudya kweFODMAP kunosanganisira kubvisa chikafu chine fructose, lactose, fruct uye galactooligosaccharides neshuga hwahwa, senge makarotsi, bheet, maapuro, mango uye uchi, semuenzaniso, kubva kuchikafu chezuva nezuva.
Idzi chikafu chisina kunyudzwa mukati medumbu diki, chakanyanya kuviriswa nemabhakitiriya kubva mumatumbo maruva uye ari osmotically anoshanda mamorekuru, zvichikonzera zviratidzo senge isina kugaya kugaya, gasi yakawandisa uye manyoka, ayo anogona kuchinjika nenguva dzekuzvimbirwa, kuzvimba mudumbu uye colic, kuve ichinyanya kubatsira muzviitiko zvekutsamwa kwehurwere chirwere
Zviratidzo zvehosha inoshatirisa zvinosiyana kubva pamunhu kuenda kumunhu, saka zvakakosha kuti munhu azive uye ayedze kuziva kuti ndezvipi zvekudya zviri kukonzera kusagadzikana, kuzvibvisa kubva kuchikafu.
FODMAP chinyorwa chekudya
Fodmap chikafu chinogara chiri makabhohaidhiretsi uye akaiswa muzvikamu zvishanu, sezvakaratidzwa mune inotevera tafura:
| Fodmap mhando | Chikafu chechisikigo | Zvikafu zvakagadzirwa |
| Monosaccharides (fructose) | Zvibereko: apuro, peya, pichisi, mango, green bhinzi kana bhinzi, visi, zvinochengetedza, michero yakaomeswa, majusi emichero uye ma cherries. | Zvinotapira: chibage sirasi, uchi, agave nectar uye fructose manyuchi, ayo anogona kunge aripo mune zvimwe zvekudya, senge makuki, zvinwiwa, majuji akaomeswa, jellies, poda yekeke, nezvimwe. |
| Disaccharides (lactose) | Mukaka wemombe, mukaka wembudzi, wemukaka wemakwai, kirimu, ricotta uye kottage chizi. | Cream chizi, soverte, yogati uye zvimwe zvekudya zvine mukaka. |
| Fructo-oligosaccharides (fructans kana FOS) | Zvibereko: persimmon, peach, apple, lychees uye watermelon. Mbesa: artichokes, asparagus, beet, Brussels inomera, broccoli, kare, anise, gariki, hanyanisi, pizi, abelmosco, shallot uye tsvuku-shizha chicory. Zviyo: gorosi uye rye (muhuwandu hwakawanda) uye couscous. | Chikafu chine hupfu hwegorosi, pasita mune gorosi, makeke, mabhisikiti, ketchup, mayonnaise, mustard, nyama dzakagadziriswa soseji, nuggets, ham uye bologna. |
| Galacto-oligosaccharides (GOS) | Nyemba, nhokwe, zviyo zvemumagaba, bhinzi, pizi, bhinzi yesoya izere. | Zvigadzirwa zvine izvi zvekudya |
| Polyols | Zvibereko: apple, apricot, peach, nectarine, piglet, pear, plum, watermelon, avocado uye cherry. Muriwo: kolifulawa, howa uye pizi. | Zvinotapira: xylitol, mannitol, maltitol, sorbitol, zvigadzirwa zvine glycerin, erythritol, lactitol uye isomalt. |
Nekudaro, pamusoro pekuziva izvo zvekudya zvakasarudzika zvakapfuma mumafodmaps, zvakakosha kuti uzive iyo rondedzero yezvisanganiswa zvezvikafu zvakagadziriswa, zviripo pane chinyorwa chekudya. Dzidza maitiro ekuverenga iwo mavara.
Zvibvumirano zvinobvumidzwa
Chikafu chinogona kuverengerwa mune chikafu ichi ndechekuti:
- Zviyo zvisina Gluteni, senge mupunga neoats;
- Zvibereko zvakadai semandarin, orenji, sitirobheri, mazambiringa, raspberries, ndimu, bhanana rakaibva uye mavise;
- Muriwo nemiriwo, zvakadai semanhanga, maorivhi, mhiripiri tsvuku, matomatisi, mbatatisi, nhungirwa dzinomera, karoti, magaka uye mbambaira;
- Lactose-yemahara zvigadzirwa zvemukaka;
- Nyama, hove, mazai;
- Chia, flaxseed, sesame, manhanga uye sunflower mbeu;
- Nutswe kunge nzungu, walnuts, Brazil nzungu;
- Mupunga, tapioca, chibage kana maarumondi;
- Zvinwiwa zvemuriwo.
Uye zvakare, wezvehutano anokwanisa kufunga nezvekushandisa kwemaprobiotic sechiwedzero kudzora ura, sezvo zvichiratidzwa kuti vanhu vanorwara nehutachiona hwehurwere vanogona kuve nekusaenzana mukati memudumbu microbiota. Zvimwe zvidzidzo zvesainzi zvakaratidza kuti kushandiswa kwemapurobioti kunogona kubatsira kubvisa zviratidzo. Dzidza zvakawanda nezveprobiotic.
Maitiro ekuita iyo FODMAP Kudya
Kugadzira chikafu ichi, iwe unofanirwa kubvisa chikafu chakapfuma muFodmap kwenguva yemasvondo matanhatu kusvika masere, uchichenjerera kuona kuvandudzwa kwezviratidzo zvemudumbu kusagadzikana. Kana pasina kuvandudzwa kwezviratidzo, chikafu chinogona kumiswa mushure memasvondo masere uye kurapwa kutsva kunofanira kutsvaga.
Kana zviratidzo zvikaita nani, mushure memasvondo masere chikafu chinofanirwa kudzoserwa zvishoma nezvishoma, kutanga neboka rimwe chete panguva. Semuenzaniso, zvinotanga nekuunza michero yakafuma muFodmaps, senge maapuro, mapeya uye manwiwa, kucherechedza kana zviratidzo zvemukati zvichizotangazve.
Uku kunonoka kudzoreredzwa kwechikafu kwakakosha kuitira kuti zvikwanisike kuziva izvo zvekudya zvinokonzeresa kusagadzikana kwemudumbu, izvo zvinofanirwa kugara zvichingodyiwa zvishoma chete, kwete kuve chikamu cheyakajairwa dhayeti.
Kuchengeta
Chikafu cheFodmap chinogona kukonzera kushomeka kwekudya kwakakosha kwemuviri, senge fiber, makabhohaidhiretsi uye calcium, mukuwedzera kuchinodiwa chekusabvisa chikafu chine hutano panguva yekuyedza. Nekudaro, zvakakosha kuti chikafu ichi chiongororwe nachiremba uye nyanzvi yezvokudya, kuve nechokwadi chehutano hwakanaka hwemurwere.
Uye zvakare, zvakakosha kuti urangarire kuti chikafu ichi chinoshanda kweanosvika makumi manomwe kubva muzana evarwere vane Irritable Bowel Syndrome, uye mushonga mutsva unofanirwa kuitwa muzviitiko izvo chikafu chisina kuwana zvibereko zvakanaka.
FODMAP menyu yekudya
Iyi tafura inotevera inoratidza muenzaniso we3-mazuva Fodmap menyu yekudya:
| Snack | Zuva 1 | Zuva 2 | Zuva 3 |
| Kudya kwemangwanani | Banana Smoothie: 200 ml yemukaka wemakwenzi + 1 bhanana + 2 col yemushonga weoat | Jisi remazambiringa + 2 zvimedu zvechingwa chisina-guten pamwe nemozzarella chizi uye zai | 200 ml mukaka usina-lactose + 1 tapioca nezai |
| Kudya kwemangwanani | 2 mavise zvidimbu + 7 cashew nzungu | lactose-isina yogati + 2 col chia tii | 1 bhanana yakakwenenzverwa ne1 col yemushonga wepepanut butter mutete |
| Lunch kudya kwemanheru | Rice risotto nehuku nemiriwo: madomasi, sipinashi, zucchini, karoti uye eggplant | Mupunga manoni nevhu dhadha nyama uye tomato muto nemiorivhi + lettuce, karoti uye wemagaka saladhi | Hove yakabikwa nemiriwo: mbatatisi, karoti, maekisi uye kabichi |
| Manheru masikati | Pineapple muto + bhanana keke rine oats | 1 kiwi + 6 gluten-isina oatmeal makuki + 10 chestnuts | Strawberry Smoothie nemukaka usina-lactose + 1 slice yechingwa chisina-gluten nechizi |
Izvo zvakakosha kuti urangarire kuti munhu anofanirwa kuve anoteerera kuti aone chikafu chinokonzeresa kusagadzikana kwemukati, uye kuti chikafu ichi chinofanira kuteverwa kwemavhiki matanhatu kusvika masere, sekurairwa nachiremba kana nyanzvi yezvokudya.
Huwandu hunosanganisirwa mumenyu hunosiyana zvichienderana nezera, bonde, kurovedza muviri pamwe nezvirwere zvakabatana. Izvo zvakanaka ndezvekutarisa nyanzvi yezvokudya kuti aongorore zvakakwana uye nekugadzira chirongwa chehutano chinoenderana nezvinodiwa.
Tsvaga dzimwe nzira dzepanyama dzekubvisa ura hwemukati.
Yakakurumbira Pane Saiti
Tarisa nguva yenguva yaHeidi Kristoffer Achiita Yoga Panguva Yese Pamuviri Wake