Zvese Nezve FODMAPs: Ndiani Anofanirwa Kuzvidzivirira uye Sei?

Zvemukati

• Ndezvipi Chaizvoizvo FODMAPs?
• FODMAP Inoita Sei Gut Zviratidzo?
• 1.Kudhonza Fluid Muchidumbu
• 2. Bacterial Fermentation
• Saka Ndiani Anofanirwa Kuyedza Yakaderera-FODMAP Kudya?
• Zvinhu Zvokuziva Nezve Yakaderera-FODMAP Kudya
• Icho Chidiki-FODMAP Kudya, Kwete No-FODMAP Kudya
• Kudya Kwakaderera-FODMAP Hakusi Gluteni-Yemahara
• Kudya Kwakadzika-FODMAP Hakusi Kwemairi-Mahara
• Iyo Yakaderera-FODMAP Kudya Haisi Iyo Yakareba-Nguva Kudya
• Ruzivo rweFODMAPs Harugoneke nyore
• Chikafu chakadzika-FODMAP Chikafu Chakaringana here?
• Fiber
• Calcium
• Ko Munhu wese pane Yakaderera-FODMAP Kudya Anofanirwa Kudzivirira Lactose?
• Paunofanirwa Kutsvaga Kurapa Mazano
• Tora Meseji Yekumba

FODMAPs iboka remakabohydrate anowisa.

Ivo vanozivikanwa nekukonzeresa zvakajairika nyaya dzekugaya senge kuzvimba, gasi, kurwadziwa nemudumbu, manyoka uye kuzvimbirwa mune avo vanovanzwisisa.

Izvi zvinosanganisira huwandu hunoshamisa hwevanhu, kunyanya avo vane hutsinye huturu hwehurwere (IBS).

Neraki, zvidzidzo zvakaratidza kuti kudzora chikafu chakakwira muFODMAPs kunogona kuvandudza zvakanyanya zviratidzo izvi.

Chinyorwa ichi chinotsanangura izvo zviri zveFODMAP uye ndiani anofanira kuzvidzivirira.

Ndezvipi Chaizvoizvo FODMAPs?

FODMAP inomirira Fkuregererwa Oligo-, Di-, Mono-saccharides uye Polyols ().

Aya mazwi ndiwo mazita esainzi anopiwa kumapoka e carbs anogona kukonzeresa nyaya dzekugaya vamwe vanhu.

FODMAPs inowanzo kuve nemaketani mapfupi eshuga akabatanidzwa pamwechete uye haana kunyudzwa zvakakwana nemuviri wako.

Aya maitiro maviri akakosha ndosaka vamwe vanhu vachinyatsoona ().

Heano makuru mapoka eFODMAPs:

• Oligosaccharides: Carbs muboka iri anosanganisira fructans (fructo-oligosaccarides uye inulin) uye galacto-oligosaccharides. Kiyi yekudya sosi inosanganisira gorosi, rye, michero yakasiyana siyana uye miriwo, nyemba uye nyemba.
• Disaccharides: Lactose ndiyo yakakosha FODMAP muboka iri. Midziyo yakakosha yekudya inosanganisira mukaka, yogati uye chizi chinyoro.
• Monosaccharides: Fructose ndiyo yakakosha FODMAP muboka iri. Kiyi yekudya sosi inosanganisira dzakasiyana michero, huchi uye agave nekita.
• Polyols: Carbs muboka iri anosanganisira sorbitol, mannitol uye xylitol. Midziyo yakakosha yekudya inosanganisira michero nemiriwo dzakasiyana siyana, pamwe nezvinotapira senge zviri mune chingamu isina shuga.

Sezvauri kuona, maFODMAP anowanikwa mune dzakasiyana siyana chikafu chezuva nezuva.

Dzimwe nguva ivo vanowanzovapo mune zvekudya, nepo dzimwe nguva ivo vachiwedzeredzwa kusimudzira kutaridzika kwechikafu, magadzirirwo kana kunhuhwirira.

FODMAP inomirira Fermentable Oligo-, Di-, Mono-saccharides uye maPolyols. Aya ma carbs haana kugayiwa zvakanaka nevanhu.

FODMAP Inoita Sei Gut Zviratidzo?

FODMAPs dzinogona kukonzera matumbo zviratidzo munzira mbiri: nekukwevera hura mukati meura uye kuburikidza nekuvirisa kwebhakitiriya.

1.Kudhonza Fluid Muchidumbu

Nekuti FODMAPs ipfupi ngetani yeshuga, ivo "vanoshanda zvisingaite." Izvi zvinoreva kuti vanodhonza mvura kubva mumuviri wako munyama muura hwako (,,,).

Izvi zvinogona kutungamira kuzviratidzo sekudumbuka uye manyoka muvanhu vanoziva (,,,).

Semuenzaniso, kana iwe uchidya iyo FODMAP fructose, inodhonza mvura yakapetwa kaviri mukati mako seglucose, isiri iyo FODMAP ().

2. Bacterial Fermentation

Paunodya carbs, dzinofanirwa kuputswa kuita shuga imwe nema enzymes asati agona kunyudzwa kuburikidza neako remukati madziro uye anoshandiswa nemuviri wako.

Nekudaro, vanhu havagone kuburitsa mamwe ma enzymes anodiwa kupaza maFODMAP. Izvi zvinotungamira kune undigested FODMAPs anofamba nepakati mudumbu ura uye kupinda muhombe ura, kana colon (,).

Sezvineiwo, ura hwako hukuru hunogara kumatirioni ebhakitiriya ().

Aya mabhakitiriya anokurumidza kuvirisa maFODMAP, achiburitsa gasi uye mamwe makemikari anogona kukonzera zviratidzo zvekugaya, sekuzvimba, kurwadziwa nemudumbu uye kushandura ura muvanhu vane moyo (,,,).

Semuenzaniso, zvidzidzo zvakaratidza kuti kana iwe uchidya iyo FODMAP inulin, inoburitsa 70% yakawanda gasi mumatumbo makuru pane glucose ().

Aya maitiro maviri anoitika kune vanhu vazhinji kana vachidya maFODMAP. Zvisinei, havasi vese vane hanya.

Icho chikonzero nei vamwe vanhu vachiwana zviratidzo uye vamwe vasinga fungidzirwe kuve chakabatana nekunzwa kwemukati, kunozivikanwa se colonic hypersensitivity ().

Colonic hypersensitivity inonyanya kuitika kune vanhu vane IBS ().

FODMAP inochera mvura mukati memukati uye inokonzeresa kuvirisa kwebhakitiriya mumatumbo makuru. Izvi zvinoitika muvanhu vazhinji, asi chete avo vane hutumbu hwakaomarara vane maitiro.

Saka Ndiani Anofanirwa Kuyedza Yakaderera-FODMAP Kudya?

Kudya kwakaderera-FODMAP kunoitwa nekungodzivirira chikafu chakakwira muma carbs aya.

Boka revatsvakurudzi rakatanga kupa zano rekuti manejimendi weBS mu2005 ().

IBS yakajairika kupfuura zvaungafungidzira. Muchokwadi, mumwe muvakuru gumi ane IBS ().

Uyezve, kwakave nekuve neanopfuura makumi matatu ezvidzidzo kuyedza yakaderera-FODMAP kudya mune vanhu vane IBS (,,,,,).

Mhedzisiro kubva makumi maviri neshanu eaya ongororo inoratidza kuti kutevera chikafu ichi kunogona kusimudzira zvinotevera ():

• Zviratidzo zvekugaya zvakakwana
• Marwadzo emudumbu
• Bloating
• Hupenyu hwehupenyu
• Gasi
• Akachinja ura maitiro (ese manyoka uye kupatirwa)

Izvo zvakakosha kuti uzive kuti mune angangoita ese aya mafundo, chikafu chakapihwa neyekudya.

Uyezve, huwandu hwekutsvagisa hwakaitwa muvakuru. Naizvozvo, pane humbowo hushoma nezve vana vanotevera zvikafu zvakaderera-zveFODMAP ().

Iko kune zvekare kumwe kufungidzira kuti yakaderera-FODMAP yekudya inogona kubatsira mamwe mamiriro, senge diverticulitis uye yekurovedza-inokanganisa nyaya dzekugaya. Nekudaro, humbowo hwekushandisa kwayo kupfuura IBS ishoma (,).

Kudya kwakaderera-FODMAP kunovandudza zviratidzo zvekugaya zvakakwana mukati meanenge makumi manomwe kubva muzana evakuru vane IBS. Asi, hapana humbowo hwakaringana hwekukurudzira chikafu chevatungamiriri veimwe mamiriro.

Zvinhu Zvokuziva Nezve Yakaderera-FODMAP Kudya

Hezvino zvinhu zvishoma zvaunofanira kuziva nezve chikafu ichi.

Icho Chidiki-FODMAP Kudya, Kwete No-FODMAP Kudya

Kusiyana nechikafu chekudya, haufanire kubvisa zvachose maFODMAP kubva pane chako chikafu. Muchokwadi, iwo anobatsira kumatumbu hutano ().

Naizvozvo, zvinokurudzirwa kuti uvaise mukudya kwako - kusvika kune kwako wega kushivirira.

Kudya Kwakaderera-FODMAP Hakusi Gluteni-Yemahara

Kudya uku kunowanzo kudzikira mu gluten nekutadza.

Izvi zvinodaro nekuti gorosi, rinova iro sosi huru yeguteni, rinosarudzika nekuti rakakwira muma fructans.

Zvisinei, kudya kwakaderera-FODMAP hakusi kudya kwe-gluten. Chikafu chakadai semukaka wakasanganiswa nechingwa, chine gluten, chinotenderwa.

Kudya Kwakadzika-FODMAP Hakusi Kwemairi-Mahara

Iyo FODMAP lactose inowanzo kuwanikwa muzvigadzirwa zvemukaka. Zvisineyi, zvigadzirwa zvakawanda zvemukaka zvine zvakadzika mwero yelactose, zvichivaita vakaderera-FODMAP.

Mimwe mienzaniso yezvakaderera-FODMAP zvekudya zvemukaka zvinosanganisira zvakaoma uye zvekare chezi, crème fraîche uye mukirimu wakasviba.

Iyo Yakaderera-FODMAP Kudya Haisi Iyo Yakareba-Nguva Kudya

Izvo hazvidiwe kana kukurudzirwa kutevedzera chikafu ichi kwenguva yakareba kupfuura vhiki sere.

Ichokwadi, iyo yakaderera-FODMAP yekudyira maitiro inosanganisira nhanho nhatu dzekudzoreredza FODMAPs kune chako chikafu kusvika kune kwako wega shiviriro.

Ruzivo rweFODMAPs Harugoneke nyore

Kusiyana nedzimwe dhata yezvinovaka mavitamini uye zvicherwa, ruzivo rwekuti zvikafu zvipi zvine maFODMAP hazviwanikwe nyore kune veruzhinji.

Kunyange zvakadaro, kune akawanda akaderera-FODMAP ezvinyorwa zvinyorwa zvinowanika online. Asi iwe unofanirwa kuziva kuti izvi ndizvo zvechipiri zvinyorwa zve data uye hazvina kukwana.

Izvo zviri kutaurwa, yakazara yezvinyorwa zvinyorwa izvo zvakave zvakagadziriswa muzvidzidzo zvinogona kutengwa kubva kuna vese King's College London (kana iwe uri akanyoreswa dietitian) uye Monash University.

Kudya kwakaderera-FODMAP kunogona kunge kune mamwe maFODMAP, pamwe ne gluten uye mukaka. Kudya kwacho hakufanirwe kuteverwa kwenguva yakareba uye unofanirwa kufunga nezvezvakanaka zviwanikwa zvako.

Chikafu chakadzika-FODMAP Chikafu Chakaringana here?

Iwe uchiri kugona kusangana neako zvinovaka muviri zvinodiwa pane yakaderera-FODMAP yekudya.

Zvisinei, sekudya chero kupi zvako kunorambidza, une njodzi yakawandisa yekushomeka kwehutano.

Kunyanya, iwe unofanirwa kuziva nezve yako fiber uye calcium kudya iwe uri pane yakaderera-FODMAP yekudya (,).

Fiber

Zvikafu zvakawanda zvakakwirira mu fiber zvakare zvakakwirira muFODMAPs. Naizvozvo, vanhu vanowanzo deredza yavo fiber yekudya pane yakaderera-FODMAP kudya ().

Izvi zvinogona kudzivirirwa nekutsiva yakakwira-FODMAP, yakakwira-fiber chikafu semichero nemiriwo ine yakaderera-FODMAP mhando dzichiri kupa yakawanda yekudya fiber.

Yakadzika-FODMAP sosi ye fiber inosanganisira maorenji, raspberries, sitirobheni, bhinzi dzegirinhi, sipinashi, karoti, oats, brown mupunga, quinoa, isina guten-isina bhururu chingwa uye flaxseeds.

Calcium

Zvekudya zvemakaka ndiyo yakanaka sosi yecalcium.

Zvisinei, zvakawanda zvekudya zvemukaka zvinorambidzwa pane yakaderera-FODMAP yekudya. Ichi ndicho chikonzero kudya kwako kwecalcium kunogona kudzikira kana uchitevera chikafu ichi ().

Yakadzika-FODMAP masosi e calcium anosanganisira akaoma uye akwegura chizi, mukaka usina-lactose uye yogati, hove dzemumagaba nemapfupa anodyiwa uye nzungu dzakakomberedzwa necalcium, oats uye mamisi emupunga.

Rondedzero yakazara yezvakaderera-FODMAP zvekudya zvinogona kuwanikwa uchishandisa inotevera app kana kabhuku.

Kudya kwakaderera-FODMAP kunogona kuve kwakaringana zvine hutano. Nekudaro, kune njodzi yekumwe kushomeka kwehutano, kusanganisira fiber uye calcium.

Ko Munhu wese pane Yakaderera-FODMAP Kudya Anofanirwa Kudzivirira Lactose?

Lactose ndiyo Di-saccharide muFODMAPs.

Inowanzozivikanwa se "shuga yemukaka" nekuti inowanikwa mune zvekudya zvemukaka zvakaita semukaka, chizi chinyoro uye yogati.

Izvi zvinotungamira kumatambudziko ekugaya ne lactose, iri osmotically inoshanda, zvichireva kuti inokwevera mvura mukati uye inoviriswa nehuswa hwako hutumbu.

Uyezve, kuwanda kweiyo lactose kusagadzikana mune vanhu vane IBS kwakasiyana, nemishumo iri kubva pa20-80%. Neichi chikonzero, lactose inorambidzwa pane yakaderera-FODMAP kudya (,,).

Kana iwe uchitoziva iwe hausi lactose isingashiviriri, haufanire kudzora lactose pane yakaderera-FODMAP yekudya.

Haasi munhu wese anoda kudzora lactose pane yakaderera-FODMAP yekudya. Kana usiri lactose isingashiviriri, unogona kusanganisira lactose mukudya kwako.

Paunofanirwa Kutsvaga Kurapa Mazano

Zviratidzo zvekudya zvinoitika nemamiriro mazhinji.

Mimwe mamiriro ezvinhu haakuvadzi, sekubhururuka. Asi zvimwe zvinonyanya kutadza, senge chirwere chechiliac, chirwere chemuviri chinoputira uye gomarara rekoloni.

Neichi chikonzero, zvakakosha kutonga zvirwere kunze usati watanga yakaderera-FODMAP yekudya. Zviratidzo zvezvirwere zvakakomba zvinosanganisira ():

• Kusanzwisisika kuonda
• Anemia (kushomeka kwesimbi)
• Kubuda ropa chaiko
• Nhoroondo yemhuri yechirwere chechiliac, gomarara remudumbu kana gomarara reovari
• Vanhu vanopfuura makumi matanhatu vachiona shanduko muhunhu hunogara kweanopfuura vhiki nhanhatu

Nyaya dzekugaya dzinogona kuvhara honzeri yezvirwere. Izvo zvakakosha kuti utonge kunze kwechirwere nekuona chiremba wako usati watanga yakaderera-FODMAP yekudya.

Tora Meseji Yekumba

FODMAPs inoonekwa sehutano kune vanhu vazhinji. Zvisinei, nhamba inoshamisa yevanhu vanoziva kwavari, kunyanya avo vane IBS.

Muchokwadi, kana iwe uine IBS, pane angangoita 70% mukana wako wekugaya zviratidzo zvichasimukira pane yakaderera-FODMAP kudya (,,,,).

Kudya uku kunogona kubatsirawo mamwe mamiriro, asi iko kutsvagisa kushoma.

Kudya kwakaderera-FODMAP kwakaedzwa uye kunoonekwa sekuchengetedzeka kune vanhu vakuru. Nekudaro, ita chokwadi chekusarudza chikafu chine fiber uye calcium yakawanda, bvunza zviwanikwa zvine mukurumbira uye utonge kunze kwechirwere.

Masayendisiti parizvino ari kushanda munzira dzekufungidzira kuti ndiani achapindura kuchikafu. Panguva ino, nzira yakanakisa yekuziva kana ichikushandira ndeye kuzviedza wega.