10 Chikafu Chakakwira muFODMAPs (uye chii chekudya panzvimbo)

Zvemukati

• Chii chinonzi High-FODMAP Chaizvoizvo Chinoreva?
• 1. Gorosi
• 2. Garlic
• 3. Hanyanisi
• 4. Chibereko
• 5. Muriwo
• 6. Nyemba uye nyemba
• 7. Zvinotapira
• 8. Dzimwe Zviyo
• 9. Dairy
• 10. Zvinwiwa
• Munhu Wese Anofanira Kudzivisa FODMAPs?
• Icho Chinokosha

Chikafu chinhu chinowanzoitika chekugaya zvinhu. Kunyanya, chikafu chakakwira muma carbs anokachidza chinogona kukonzera zviratidzo senge gasi, kuzvimba uye kurwadziwa nemudumbu.

Boka reaya carbs rinozivikanwa seFODMAPs, uye zvekudya zvinogona kusarudzwa senge zvakakwirira kana zvakadzika mune aya macarb.

Kurambidza zvakakwirira-FODMAP zvekudya kunogona kupa zororo rinoshamisa rezviratidzo zveguruva, kunyanya kune vanhu vane chirwere chinokanganisa bowel syndrome (IBS).

Ichi chinyorwa chinokurukura gumi zvakajairika zvekudya uye zvigadzirwa izvo zvakakwirira muFODMAPs.

Chii chinonzi High-FODMAP Chaizvoizvo Chinoreva?

FODMAP inomirira Fermentable Oligo-, Di-, Mono-saccharides uye maPolyols. Aya ndiwo mazita esainzi e carbs anogona kukonzeresa nyaya dzekugaya.

Chikafu chakakamurwa senge yakakwira-FODMAP zvinoenderana neyakagara yakatemwa-yakatemwa matanho ().

Akaburitswa akacheka-akadzika matanho anoratidza kuti yakakwira-FODMAP chikafu chine inopfuura imwe yeanotevera carbs ():

• Oligosaccharides: 0.3 gramu eimwe fructans kana galacto-oligosaccharides (GOS)
• Disaccharides: 4.0 magiramu e lactose
• Monosaccharides: 0.2 gramu yakawanda fructose kupfuura glucose
• Polyols: 0.3 gramu yemannitol kana sorbitol

Mayunivhesiti maviri anopa akasarudzika FODMAP ezvinyorwa zvinyorwa uye maapplication - Monash University uye King's College London.

Izvo zvakakoshawo kuti uzive kuti havazi vese vanofanirwa kudzivirira FODMAPs. Muchokwadi, maFODMAP anobatsira kune vanhu vazhinji.

Kuti ubatsire kusarudza kana kudzora FODMAPs kwakakukodzera, verenga chinyorwa ichi. Zvino, kana iwe ukasarudza kuvadzivisa, ita shuwa yekutarisa kune anotevera gumi chikafu.

1. Gorosi

Gorosi ndomumwe wevapi vakuru vanopa maFODMAP mukudya kwekuMadokero ().

Izvi zvinodaro nekuti gorosi rinodyiwa muhuwandu hwakawanda - kwete nekuti inzvimbo yakadzika yeFODMAPs.

Muchokwadi, tichienzanisa nemamwe mapfumbamwe masosi akakurukurwa muchinyorwa chino, gorosi rine rimwe remari dzakadzika kwazvo dzeFODMAPs nekurema.

Nechikonzero ichi, chikafu chine gorosi sechinhu chidiki, senge thickeners uye zvinonhuwira, zvinoonekwa senge yakaderera-FODMAP.

Nzvimbo dzinonyanya kuwanikwa dzegorosi dzinosanganisira chingwa, pasita, zviyo zvemangwanani, mabhisikiti, uye mapundu.

Yakataurwa yakaderera-FODMAP swaps: Mupunga weBrown, buckwheat, chibage, mapfunde, oats, polenta, quinoa uye tapioca (,).

Gorosi ndiyo sosi huru yeFODMAP mune yekumadokero chikafu. Nekudaro, inogona kutsiviwa neimwe, yakaderera-FODMAP yakazara zviyo.

2. Garlic

Garlic ndeimwe yemanyowani akanyanya masosi eFODMAPs.

Nehurombo, kudzora gariki mune chako chikafu kunozivikanwa zvakaoma nekuti yakawedzerwa kune akawanda masukisi, gravies uye zvinonhuwira.

Mune chikafu chakagadzirwa, gariki inogona kuve yakanyorwa pakati pezvakagadzirwa sekunhuhwirira kana kunhuwirira kwechisikigo. Naizvozvo, iwe unofanirwa kudzivirira izvi zvinoshandiswa kana iwe uri kutevera yakadzika-FODMAP yekudya.

Fructans ndiwo mhando huru yeFODMAP mugariki.

Nekudaro, huwandu hweiyo fructans zvinoenderana nekuti gariki iri nyowani kana kuomeswa, sezvo gariki yakaomeswa ine kanenge katatu zvakapetwa seafrustans segariki nyowani ().

Kunyangwe iri yakakwira muFODMAPs, gariki inosanganiswa nezvakawanda zvehutano mabhenefiti. Ichi chikonzero nei ichifanira kungodzivirirwa muFODMAP-inonzwisisika vanhu.

Yakataurwa yakaderera-FODMAP swaps: Chives, chili, fenugreek, ginger, lemongrass, mhodzi yemasitadhi, safironi uye turmeric (,,).

Garlic ndeimwe yemanyowani akanyanya masosi eFODMAPs. Nekudaro, gariki ine akawanda mabhenefiti ehutano uye inongofanirwa kungorambidzwa muFODMAP-inotarisisa vanhu.

3. Hanyanisi

Hanyanisi ndechimwe chinhu chakakomberedzwa chinobva kune fructans.

Saizvozvowo negariki, hanyanisi inowanzo shandiswa kunanzva ndiro dzakasiyana siyana, zvichiita kuti zvive zvakaoma kudzora.

Shallots ndeimwe yenzvimbo dzakakwirira kwazvo dzefructans, nepo Spanish hanyanisi iri imwe yenzvimbo dzakaderera kwazvo ().

Nepo dzakasiyana dzakasiyana hanyanisi dziine huwandu hwakasiyana hweFODMAPs, ese anyanisi anoonekwa seakakwira-FODMAP.

Yakataurwa yakaderera-FODMAP swaps: Asafoetida chipembenene chinonhuwa chinowanzoshandiswa mukubika kweIndia. Inofanira kutanga yabikwa mumafuta anopisa kutanga uye kuwedzerwa mune zvishoma. Zvimwe zvakaderera-FODMAP zvinonaka zvinogona kuwanikwa pano.

Mhando dzakasiyana dzeeiii dzine zviyero zvakasiyana zveFODMAPs, asi hanyanisi dzese dzinoonekwa dzine huwandu hwakawanda.

4. Chibereko

Zvibereko zvese zvine FODMAP fructose.

Asi zvinonakidza, haazi ese michero inoonekwa yakakwira muFODMAPs. Izvi zvinodaro nekuti mimwe michero ine shoma fructose kupfuura mimwe.

Zvakare, mimwe michero ine huwandu hwakawanda hweglucose, inova isiri-FODMAP shuga. Izvi zvakakosha nekuti glucose inobatsira muviri wako kutora fructose.

Ichi chikonzero nei michero yakakwira mune ese ari maviri fructose uye glucose isingawanzo kukonzera maronda zviratidzo. Ndicho chikonzero nei michero chete ine yakawanda fructose kupfuura glucose inoonekwa yakakwira-FODMAP.

Zvakangodaro, kunyangwe yakaderera-FODMAP michero inogona kukonzera matumbo zviratidzo kana ikadyiwa muhuwandu hwakawanda. Izvi zvine chekuita neyakazara fructose mutoro mudumbu rako.

Naizvozvo, vanhu vane moyo munyoro vanokurudzirwa kungodya chikamu chimwe chete chemichero pakagara, kana anenge maawa matatu (80 magiramu).

Yakakwirira-FODMAP michero inosanganisira: Maapuro, maapurikoti, ma cherries, maonde, mango, nectarines, mapichisi, mapere, plums uye visi ().

Zvibereko zvakaderera-FODMAP zvinosanganisira: Mabhanana asina kuibva, bhuru bhuruu, kiwi, marimu, mandarini, maranjisi, papaya, chinanazi, rhubarb uye mahabhurosi ().

Ndokumbira utarise kuti urwu hausi runyorwa rwakakwana. Zvimwe zvinyorwa zvinogona kuwanikwa pano.

Zvibereko zvese zvine FODMAP fructose. Zvisinei, mimwe michero ine fructose shoma uye inogona kunakidzwa muzvikamu chimwe chete zuva rose.

5. Muriwo

Mimwe miriwo yakakwira muFODMAPs.

Muchokwadi, miriwo ine mhando dzakasiyana dzakasiyana dzeFODMAPs. Izvi zvinosanganisira fructans, galacto-oligosaccharides (GOS), fructose, mannitol uye sorbitol.

Uyezve, miriwo yakati wandei ine inopfuura imwe chete mhando yeFODMAP. Semuenzaniso, asparagus ine fructans, fructose uye mannitol ().

Zvakakosha kuyeuka kuti miriwo chikamu chekudya zvine hutano, uye hapana chikonzero chekumira kuidya. Pane kudaro, ingo shandura yakakwira-FODMAP miriwo yakaderera-FODMAP iwo.

Yakakwirira-FODMAP miriwo inosanganisira: Asparagus, Brussels inomera, cauliflower, chicory mashizha, pasi uye Jerusarema artichokes, karela, mariki, howa uye chando mapizi (,).

Yakadzika-FODMAP miriwo inosanganisira: Bhinzi inomera, capsicum, karoti, choy sum, eggplant, kare, tomato, sipinashi uye zucchini (,).

Muriwo une dzakasiyana siyana dzeFODMAPs. Zvisinei, miriwo yakawanda yakasununguka muFODMAPs.

6. Nyemba uye nyemba

Mbeu uye nyemba zvinozivikanwa nekukonzeresa gasi rakawandisa uye kuzvimba, izvo zvinofungidzirwa kuti zvinokosheswa nehukuru hweFODMAP.

Iyo yakakosha FODMAP mune nyemba uye nyemba inonzi galacato-oligosaccharides (GOS) ().

Izvo zvemukati zveGOS zvemarume uye nyemba zvinokanganiswa nemabatirwo avakaitwa. Semuenzaniso, malenzi emakeni ane hafu yeGOS iyo yakabikwa lentiy.

Izvi zvinodaro nekuti GOS inosungunuka nemvura, zvichireva kuti imwe yacho inodonha kubva munyemba ichipinda mukati memvura.

Zvakangodaro, kunyangwe makemikari emumagaba ndiwo akakosha sosi yeFODMAPs, asi zvidimbu zvidiki (kazhinji 1/4 mukombe pakushanda) zvinogona kuverengerwa mune yakaderera-FODMAP yekudya.

Mbeu uye nyemba ndezvakanaka zvinopa mapuroteni kune vanodya nyama, asi havazi ivo chete sarudzo. Kune akawanda akawanda akaderera-FODMAP, mapuroteni-akapfuma sarudzo.

Yakakwira-FODMAP nyemba uye nyemba dzinosanganisira: Bhinzi dzakabikwa, nyemba dzemaziso matema, bhinzi yakafara, bhinzi bhinzi, nhova, nyemba yeitsvo, nyemba, soya uye mapizi akatsemurwa ().

Yakadzika-FODMAP, zvinomera zvezvinomera zveprotein zvinosanganisira: Tofu, mazai uye nzungu zhinji nembeu.

Mbeu uye nyemba zvinozivikanwa nekukonzeresa gasi uye kuzvimba. Izvi zvinoenderana neyavo yakakwira FODMAP yezvinyorwa, izvo zvinogona kuchinjwa nemaitiro avakagadzirirwa.

7. Zvinotapira

Zvinotapira zvinogona kuve yakavigwa sosi yeFODMAPs, sekuwedzera zvinotapira kune yakaderera-FODMAP chikafu inogona kuwedzera yayo yakazara FODMAP zvemukati.

Kuti udzivise aya masosi akavanzika, tarisa izvo zvinongedzo zvinyorwa pane zvakapakurwa chikafu.

Neimwe nzira, kana iwe uri kuUK, iyo King's College yakaderera-FODMAP app inokutendera iwe kuongorora mabarcode pazvikafu zvakapakurwa kuti uone yakakwira-FODMAP yekudya.

Yakakwira-FODMAP zvinotapira zvinosanganisira: Agave nectar, high-fructose chibage manyuchi, uchi uye akawedzera mapolols mune isina shuga mints uye kutsenga matadza (tarisa iwo mavara e sorbitol, mannitol, xylitol kana isomalt) (,).

Low-FODMAP zvinotapira zvinosanganisira: Glucose, maple sirasi, sucrose, shuga uye akawanda anogadzira zvinotapira senge aspartame, saccharin uye Stevia (,).

High-FODMAP zvinotapira zvinogona kuwedzera chikafu cheFODMAP yezvinyorwa. Kuti udzivise aya masosi akavanzika, tarisa izvo zvinongedzo zvinyorwa pane zvakapakurwa chikafu.

8. Dzimwe Zviyo

Gorosi haisi yega yega yezviyo zvakakwirira muFODMAPs. Muchokwadi, zvimwe zviyo zvakaita zve rye zvine zvakapetwa kaviri nhamba yeFODMAPs segorosi rinoita ().

Izvo zvataurwa, mamwe marudzi echingwa che rye, senge mukaka wakasviba rye chingwa, inogona kunge yakaderera muFODMAPs.

Izvi zvinodaro nekuti maitiro ekugadzira mukanyiwa wakasanganiswa unosanganisira nhanho yekuvirisa, panguva iyo mamwe maFODMAP ayo akaputsika kuita shuga dzinodyiwa.

Iyi nhanho yakaratidzirwa kudzikisa yayo fructan zvemukati neanopfuura 70% ().

Izvi zvinosimbisa pfungwa yekuti nzira dzakananga dzekugadzirisa dzinogona kushandura zvirimo zveFODMAP zvekudya.

Yakakwira-FODMAP zviyo zvinosanganisira: Amaranth, bhari uye rye ().

Yakaderera-FODMAP zviyo zvinosanganisira: Mupunga weBrown, buckwheat, chibage, mapfunde, oats, polenta, quinoa uye tapioca (,).

Gorosi haisi iyo chete yakakwira-FODMAP tsanga. Zvisinei, zvinyorwa zveFODMAP zvezviyo zvinogona kuderedzwa kuburikidza nenzira dzakasiyana dzekugadzirisa.

9. Dairy

Zvigadzirwa zvemukaka ndizvo sosi huru yeiyo FODMAP lactose.

Zvisinei, hazvisi zvese zvekudya zvemukaka zvine lactose.

Izvi zvinosanganisira akawanda akaomarara uye akakura marudzi echizi, yakawanda yelactose yavo inorasika panguva yekugadzira cheesemaking process ().

Asi zvakakosha kuti urangarire kuti mamwe machizi ane zvinwiwa zvinowedzerwa, senge gariki nehanyanisi, izvo zvinoita kuti zvive zvakakwirira FODMAP.

Yakakwirira-FODMAP zvekudya zvemukaka zvinosanganisira: Cottage chizi, kirimu chizi, mukaka, quark, ricotta uye yogati.

Low-FODMAP zvekudya zvekudya zvinosanganisira: Cheddar chizi, kirimu, feta cheese, mukaka usina-lactose uye Parmesan chizi.

Dairy ndiyo sosi huru yeiyo FODMAP lactose, asi nhamba inoshamisa yezvikafu zvemukaka zvakasikwa zvakadzika muiyo lactose.

10. Zvinwiwa

Zvinwiwa ndeimwe kiyi sosi yeFODMAPs.

Izvi hazvisi zvega zvinwiwa zvinogadzirwa kubva kumusoro-FODMAP zvigadzirwa. Muchokwadi, zvinwiwa zvinogadzirwa kubva pasi-FODMAP zvigadzirwa zvinogona zvakare kuve zvakakwirira muFODMAPs.

Orange muto ndeimwe muenzaniso. Kunyange maranjisi ari akaderera-FODMAP, mazhinji maorenji anoshandiswa kugadzira girazi rimwe remuto weorenji, uye yavo yeFODMAP inowedzera.

Uyezve, mamwe marudzi eti uye doro zvakare akakwirira muFODMAPs.

High-FODMAP zvinwiwa zvinosanganisira: Chai tii, chamomile tii, coconut mvura, dhizeti waini uye rum ().

Zvinwiwa zvakaderera-FODMAP zvinosanganisira: Dema tii, kofi, gini, girini tii, peppermint tii, vodka, mvura uye chena tii ().

Zvinwiwa zvakawanda zvakakwirira muFODMAPs, uye izvi hazvirevi kune zvinwiwa zvinogadzirwa kubva kumusoro-FODMAP zvigadzirwa.

Munhu Wese Anofanira Kudzivisa FODMAPs?

Chidiki chidiki chidiki chevanhu chinofanirwa kudzivirira FODMAPs.

Muchokwadi, maFODMAP ane hutano kune vanhu vazhinji. Mazhinji maFODMAP anoshanda senge prebiotic, zvichireva kuti ivo vanokurudzira kukura kwehutachiona hune hutano mumatumbu ako.

Kunyange zvakadaro, nhamba inoshamisa yevanhu vane hanya neFODMAPs, kunyanya avo vane IBS.

Zvakare, zvidzidzo zvesainzi zvakaratidza kuti kwakatenderedza 70% yevanhu vane IBS vanowana zororo rakaringana rezviratidzo zvavo pane yakaderera-FODMAP kudya ().

Uyezve, data rakabatanidzwa kubva kuongororo makumi maviri neshanu rinoratidza kuti kudya kunonyanya kugadzirisa marwadzo emudumbu uye kuzvimba kwevanhu vane IBS ().

FODMAPs dzinofanirwa kungobvumidzwa mune diki subset yevagari. Kune vamwe vese, maFODMAP anofanirwa kuverengerwa zvirinyore mukudya kwakapihwa basa ravo rinobatsira muhutano hwemuviri.

Icho Chinokosha

Zvizhinji zvekudya zvinowanzodyiwa zvakakwirira muFODMAPs, asi zvinofanirwa kungotenderedzwa nevanhu vanoziva kwavari.

Kune vanhu ava, yakakwira-FODMAP yekudya inofanirwa kuchinjaniswa kune yakaderera-FODMAP chikafu kubva kuboka rimwe chete rekudya. Izvi zvinobatsira kudzikisa njodzi yekushomeka kwehutano kunogona kuitika kana uchitevera chikafu chinodzivirira.