Iyo Yakanakisa Yakadzika-FODMAP Zvikafu zvishoma, Zvinoenderana neDietitians

Zvemukati

• Kunzwisisa yakaderera-FODMAP Diet
• Nzira yeKusveta pane Yakaderera-FODMAP Diet
• DIY Low-FODMAP Zvikafu zvishoma
• Oranges uye Walnuts
• Peanut Butter neBanana
• Yakaoma, Cheese Akwegura
• Mazai Akabikwa Akaoma
• Popcorn
• Packaged Low-FODMAP Snacks
• BelliWelli Bhawa
• Lil Bucks Clusterbucks
• GoMacro MacroBar Minis
• Maparera Maorivhi Ekuenda Kalamata Olives
• Wilde Himalayan Pink Munyu uye Huku Chips
• Ongororo ye

Irritable bowel syndrome inokanganisa vanhu vari pakati pe25 ne45 mamirioni muU.S., uye zvinopfuura zvikamu zviviri kubva muzvitatu zveavo vanorwara vanhukadzi, sekureva kweInternational Foundation for Functional Gastrointestinal Disorders. Saka, zvipingamupinyi wakanzwa nezvekudya kwakaderera-FODMAP, nzira yekudya yakatemerwa kubatsira kuderedza zviratidzo zveBS (kureva kuputika, kuvimbiswa, manyoka, kurwadziwa kwepamuviri, nezvimwewo). Kusvika pa 86 muzana yevarwere veBS vanowana kuvandudzwa kweGI kushushikana uye zviratidzo zvichitevera chirongwa chekudya, maererano neyaongororo yesainzi ya2016.

Kunzwisisa yakaderera-FODMAP Diet

"FODMAPs inoreva boka remakabhohahydrates anovirisa - starches, shuga, uye fiber - iyo, kune vamwe [vanhu vane hanya navo], haigoni kudyiwa kana kuti haina kubatwa zvakanaka uye inokonzera zviratidzo zveBS zvinosanganisira gesi, kuputika, manyoka, kuvimbiswa, uye kurwadziwa nemudumbu, "anotsanangura Katie Thomson, MS, RD, co-founder uye CEO we Square Baby. Izvi fkuregererwa oligosaccharides, disaccharides, monosaccharides, and polyols (aka FODMAPs) inodhonza mvura yakawandisa muura hwako hudiki, uye pavanopinda mukati mako matumbu, anoviriswa nehutachiona hunogona kukonzera zviratidzo, anodaro Thomson, ane IBS.

Nepo ma carbs aya achiwanikwa mune dzakasiyana siyana zvekudya, akakwirira-FODMAP anosanganisira zviyo zvine gluten (kureva gorosi, bhari, rye), zvimwe zvinogadzirwa nemukaka (kunyanya mukaka uye yogati), michero yakaita semaapuro, miriwo yakadai seasparagus, pamwe neakaderera-koriori zvinotapira kana shuga alcoves (kureva xylitol kana sorbitol).

Kunyange zvazvo kudya kwakaderera-FODMAP kune zvinhu zvayo, zvinogona "kunetsa vanhu vakawanda pakutanga, kunyanya kana iwe wakajaira kudya kwekabhu / shuga yakawanda," anodaro Thomson. "Saka ingo gadzirira - gara wakazara nezvikafu uye zvidyiwa zviri pasi-FODMAP."

Kana iwe wakataura kune yako gastroenterologist uye / kana wezvekudya zvinovaka muviri uye wakagadzirira kupa iyi IBS-kurerutsa kudya chirongwa kuyedza, ramba uchipuruzira kune yakanyanya yakaderera-FODMAP tudyo tudiki kuti uve nawo. Kuva neBS kwakaoma zvakakwana, snacking (uye kugutsa zvido zvako) hazvifaniri kuva.

Nzira yeKusveta pane Yakaderera-FODMAP Diet

Kana zvasvika pakutsvaga yakaderera-FODMAP tudyo, kazhinji, iwe unofanirwa kutsvaga zvakapusa, zvakakwana, zvekudya zvakasikwa zvine shuga shoma uye zvakakwirira mumapuroteni nemafuta ane hutano, anodaro Thomson (mutemo wakanaka wechigunwe kune chero munhu anodya, zvakare) . "Hupenyu hwakaderera-FODMAP ndeyekuziva kuti ndezvipi zvekudya zvisingaverengeki, izvo zvinoda kudzorwa-chikamu, uye izvo zvinofanirwa kudziviswa zvachose," anotsanangura kudaro.

Chelsea McCallum, RD, uyo anoshanda zvakanyanya mukudya zvinovaka muviri zveBS, anokurudzirawo kusarudza chikafu chizere pane chinogadzirwa pese pazvinogoneka, pamwe nekunamatira kune unoshumirwa michero panguva uye kusarudza zvigadzirwa zvemukaka zvisina lactose kudzivirira FODMAP kurongedza. ura ne carb yakaviriswa mushure meiyo yakaviriswa carb).

DIY Low-FODMAP Zvikafu zvishoma

Oranges uye Walnuts

Svetuka maarmond, cashews, uye pistachios uye enda kune walnuts panzvimbo. Wedzera orenji uye, violá, wazviwanira chikafu chine hutano, cheFODMAP-chakanaka chakanyanya kunaka paunenge uchifamba. "Ndinogara ndakatakura tangerines uye bhegi duku re [plain] walnuts," anodaro Thomson. "Izvi zvinopa carbs, fiber, mapuroteni, uye mafuta ane utano, ane munyu muduku uye shuga yepanyama kugutsa zvido." Iye anokurudzira kutenga bhegi hombe reakasvibirira, asina kuisirwa walnut halves kubva kuCostco, asi iwe unogona zvakare kubata zvakafanana sarudzo paAmazon (Buy It, $ 32, amazon.com).

Peanut Butter neBanana

Mabhanana akaibva ane maFODMAP, saka iva nechokwadi chekusarudza imwe yakasvibira zvishoma (uye isina-brown spots) uye ibatanidze nepeanut butter - yakadai kubva kuWild Friends (Buy It, $5, walmart.com) - kuitira musanganiswa unogutsa. yemafuta anotapira, munyu, uye ane hutano, anodaro Thomson. Nekudaro, kudya zvakawandisa zvekudya zvine mafuta akawanda senge nati ruomba zvinogona kukonzera zviratidzo zveBS mune vamwe vanhu, saka tanga nekapuni 1; kana iwe uchikwanisa kushivirira izvo, zvakanaka kuti uwedzere kusvika pakushanda kuzere (2 mashupuni). Gara pa 1 punipuni pakudya, maamondi (uye, nekudaro, almond ruomba) ane chikamu-chinoenderana neFODMAPs, zvichireva iyo yaunodya zvakanyanya mukati (Yakabatana: Zvese zvaunoda (uye Zvaunoda) Kuti Uzive Nezve Nut Butter)

Yakaoma, Cheese Akwegura

Imwe yeThomson yekuenda-kune yakaderera-FODMAP tudyo ndeyechinyakare chizi senge Gouda kana cheddar ine salami, vapambi vemupunga - senge Laiki's Black Rice Crackers (Buy It, $ 27, amazon.com) - zvinonhuwira nzungu, uye maorivhi. "Pandinoenda kumabiko echisvusvuro, ndinogara ndichitora ichi sechikafu pamwe chete nemiriwo yakasanganiswa, nekuti zvakawanda 'zvekudya zvepati' zvichanetsa," anowedzera. Zvakafanana ne nut butter, haudi kuwedzeredza pachikamu chesaizi yechizi, sezvo mafuta akawandisa mukudya kumwe chete anogona kukonzera kusagadzikana kwekugaya. "Kazhinji, zvakaomarara, chesi dzakakwegura (mwedzi mumwe chete) zviri nyore kutsungirira [kune avo vane IBS], asi kunyange Brie inogona kubvumidzwa sezvo yakura mazuva makumi matatu," anotsanangura. Cheddar, parmesan, Gouda, uye Manchego zvose zvakanaka (uye zvinonaka!) Sarudzo - kunyanya, Thomson anokurudzira Dubliner cheddar (Buy It, $5, walmart.com), iyo inobatanidza zvakanaka nezvose, anodaro. Dzivisa cheeses nyowani senge nyowani mozzarella, kottage chizi, kirimu chizi, uye ricotta, sezvo iine akawanda maFODMAP.

Mazai Akabikwa Akaoma

Mazai anopa akasiyana siyana ezvekuvaka, kusanganisira mhasuru-yekuvaka mapuroteni uye choline, inova inonyanya kukosha kune yako system yetsinga, anodaro Melissa Rifkin, MS, RD, C.D.N. '' kuita saradhi yezai pazvimedu zvemupunga,” anodaro.

Popcorn

Chibage chinowanzoonekwa sechakaderera-FODMAP chikafu, anodaro Rifkin, uye popcorn chikafu chinonaka kune chero munhu nekuda kweiyo yakakwira fiber zvemukati uye yakaderera caloric density (zvichireva kuti iwe unogona kudya yakakwira vhoriyamu kwete akawanda macalorie). seasonings inogona kunge ine-high-FODMAP zvokudya zvakadai segariki uye hanyanisi, kunyange zvakadaro, uye batanidza popcorn yako nemafuta ane utano akadai sewalnuts kana kuti shelled pumpkin mbeu kuti uwane zvakasiyana-siyana zvekudya, anodaro. Rifkin inokurudzira Iyo Safe Fair Chikafu Kambani Gungwa Munyu Wakarungwa Popcorn (Tenga Iwo, $ 5, safeandfair.com), iri nyore uye inogadzirwa nemitezo mitatu chete. Ehezve, iwe unogona kugara uchigadzira yako yega-yakaputika chibage kumba, futi. Ingova nechokwadi chekusvetuka microwave dzakasiyana siyana kuti udzivise chero zviwedzerwa zvigadzirwa zvinogona kukonzera zviratidzo. (BTW, popcorn haingori yakangwara yakaderera-FODMAP snack yekubata kana nzara yepakati pezuva ichirova, asi inoonekwa seimwe yezvakanakisa zvekudya kukubatsira kurara.)

Packaged Low-FODMAP Snacks

BelliWelli Bhawa

Mapaketi akaturikidzana akakosha panguva dzaunenge uchimhanya mhanya kana kufamba uye unoda chikafu mupinch, anodaro McCallum. Anokurudzira BelliWelli's gut-friendly bars (Buy It, $27 yemabhawa masere, belliwelli.com), ayo anouya anokwezva maflavour seMinty Chocolate, Fudge Brownie, Cinnamon Swirl, uye Lemon White Chocolate - ese ari akaderera-FODMAP, gluten- uye isina mukaka, uye ine mapurobioti.

Lil Bucks Clusterbucks

Nyeredzi yeiyi yakaderera-FODMAP snack? Yakamera buckwheat, iyo ine gluten-isina, yakakwirira-protein ingredient iyo, pasinei nezita rayo, haisi gorosi zvachose asi kuti mbeu yemichero. Lil Bucks granola masumbu isarudzo yakaderera-FODMAP, anodaro Rifkin - ingova nechokwadi chekunamatira kune imwe 1-oz inoshumira, sezvo migove mikuru inogona kukonzeresa izvo zvinonetsa IBS zviratidzo. Iyo Chocolate Reishi Clusterbucks (Tenga Iyo, madhora gumi nemasere pamaviri, amazon.com), kunyanya, wana simba rekudya kubva mhodzi dzehemp uye cacao uye inoratidzira adaptogens, zvakare. (Yakabatana: Ndeapi Adaptogens uye Iwo Anogona Kubatsira Kusimudza Kwako Kushanda?)

GoMacro MacroBar Minis

Ese maGoMacro's MacroBar Minis anozivikanwa pasi-FODMAP, zvichireva kuti vakaongororwa murabhoritari kuti vadzike muFODMAPs uyezve, vakagamuchira chiratidzo cheFODMAP-Shamwari kubva kuMonash University (iyo, BTW, ndiyo inonzi nzvimbo yekuzvarwa ye yakaderera-FODMAP kudya). Inowanikwa mune dzakasiyana siyana zvinwiwa, Thomson anoti Peanut Butter uye Chocolate Chip akasiyana (Tenga Iiri, $ 33 yebhokisi re24, amazon.com) ndiyo yakanakisa yekugutsa zvinotapira.

Maparera Maorivhi Ekuenda Kalamata Olives

Aya mapaketi anodzorwa nechikamu chemiorivhi yakakangwa (Tenga Izvo, $ 33 ye24, amazon.com) inotakura punch yemafuta ane hutano uye zvinovaka muviri, anodaro Manaker. Izvo hazvifanirwe kuve firiji kana kudonhedzwa, zvichiita kuti zvive nyore snack yekuisa mudhirowa redhesiki rako, bhegi rejimu, kana chikwama.

Wilde Himalayan Pink Munyu uye Huku Chips

Kuda munyu hakufanane neichi chakaderera-FODMAP chinwiwa, icho chinogadzirwa kubva kuBS-zvine hunyanzvi zvigadzirwa sehuku uye tapioca furawa, anodaro Lauren Manaker, MS, RDN., LD. Imwe neimwe inoshumirwa yeWilde Himalayan Pink Munyu uye Chips Chips (Tenga Iiri, $ 4, walmart.com) ine gumi magiramu eprotein (inonzwisisika sezvo iri yakakosha isina-munyu yakakangwa huku) uye ine gluten- uye isina zviyo.

Ongororo ye