Ukudla Okuphansi Kwe-Fodmap: Umhlahlandlela Wabaqalayo

I-FODMAP i-carbs evame ukubilisa noma ukudonsa amanzi emathunjini okubangela izinkinga zokugaya njengegesi, ukuqunjelwa, ukubola, ukuqunjelwa, kanye nesifo sohudo. A Uhlelo lokudla oluphansi lwe-FODMAP kuvame ukunconywa kubantu abane-irritable bowel syndrome ukuze bazame ukutholakala Izindlela zokupheka ze-FODMAP.

Ama-FODMAP - Ayini?

Lesi sifingqo sisho ama-oligosaccharides avutshelwayo, ama-disaccharides, ama-monosaccharides, nama-polyols, okungamagama esayensi achaza amakilasi ama-carbs aziwa ngokubangela izinkinga zokugaya ukudla. Ama-short-chain carbs, utshwala, noshukela, futhi umzimba awuwamunyi kahle; ngakho, abangela ukuqunjelwa kanye nobuhlungu besisu. Ama-FODMAP atholakala ekudleni okuningana ngamazinga ahlukahlukene, kanti amanye anohlobo olulodwa kuphela, kanti amanye angase abe nezinhlobo eziningi. Ukudla okuthwala ama-FODMAP kuvame ukuhlukaniswa ngamakilasi amane afakwe ku-acronym, okuhlanganisa:

Ama-Oligosaccharides

okuhlanganisa okusanhlamvu, rye, ukolweni, imifino efana no-anyanisi, nezithelo ezithile.

Ama-disaccharides

Ngaphansi kwalesi sigaba kukhona konke ukudla okune-lactose njenge-carb eyinhloko, njengoshizi othambile, ubisi, neyogathi.

I-Monosaccharides

Lokhu kuhlanganisa ukudla okune-fructose njenge-carb eyinhloko, okuhlanganisa umango, amakhiwane, nezinye izinto ezinoshukela ezifana noju.

Ama-Polyols

Ukuhlukaniswa kuhlanganisa imifino nezithelo ezithile ezifana ne-lychee namajikijolo amnyama kanye nezinye izinto ezinoshukela njengeshingamu engenashukela.

Obani abafanelekela ukudla okuphansi kwe-FODMAP?

Ngokungafani nezinye izidlo zokulahlekelwa isisindo, ukudla kwe-FODMAP kufanele kulandelwe kuphela labo abatholakala bene-IBS. Ukulandela lokhu kudla lapho unempilo kungadala umonakalo omkhulu emzimbeni wakho kunokuzuza wena. Iningi lokudla okuphansi kwe-FODMAP akuwona ama-prebiotics; Ukudla njalo kwalokhu kudla kusho umsoco omncane wama-microbiomes amathumbu anobungane okuholela ekwakhiweni kwemisoco embalwa kanye nokuphazamiseka kokugaya ukudla. Uma umuntu ene-IBS, angacabangela ukudla kwe-FODMAP lapho ezame ezinye izinketho ezifana nokulawula ukucindezeleka kanye nokuvinjelwa kokudla okuvusayo njenge-caffeine. Ezinye izifundo zisaqhutshwa ukuze kutholwe ukuthi lokhu kudla kungabazuzisa yini abantu abanezinkinga zokugaya ukudla okubangelwa ukuzivocavoca kanye ne-diverticulitis.

Izinzuzo zohlelo lokudla oluphansi lwe-FODMAP

Ukulandela uhlelo lokudla lwe-FODMAP kungaba nzima ngoba lokhu kudla kuvimbela ukusetshenziswa kokudla okuphezulu kwe-FODMAP. Isizathu sokwenza ukudla okuphansi ukuvumela amathumbu ukuthi alulame. Ucwaningo oluningana luye lwenziwa kubantu abane-irritable bowel syndrome (IBS) ukuze benze imephu yezinzuzo zokunamathela ohlelweni lokudla lwe-FODMAP.

Yehlisa izimpawu zokugaya ukudla

Izimpawu ezihlotshaniswa ne-IBS lapho kudliwa ukudla okuphezulu kwe-FODMAP kusuka ku-bloating, i-acid reflux, ubuhlungu besisu kuya ekuphuthumeni kwamathumbu. Lezi zimpawu zingaba buhlungu kakhulu kubantu abane-IBS, yingakho isidingo sesixazululo. Ngokocwaningo oluthile, ukusetshenziswa kokudla okuphansi kwe-FODMAP kuye kwaboniswa ukunciphisa ukuqunjelwa nobuhlungu besisu kakhulu. Ezinye izifundo zibuye zaphetha ngokuthi ukulandela ukudla okuphansi kwe-FODMAP kubangela amathuba angu-80% okungabikho ubuhlungu besisu kanye namathuba angu-75% wokungakhukhumeki. Ukudla okune-FODMAP ephansi nakho kunganciphisa izimpawu zokugaya ukudla, ukuguquguquka, kanye nesifo sohudo, okuholela kwezinye izinkinga zempilo.

Kungathuthukisa izinga lokuphila komuntu

I-IBS ivame ukuhlotshaniswa nezinga eliphansi lokuphila njengoba behlala bekhathazeka ngezimpawu ezilandelayo. Ukudla okuphansi kwe-FODMAP kutholakale ukuthi kwenyusa amazinga wamandla kubantu abane-IBS, okuqinisekisa ukuthi kungathuthukisa izinga lempilo.

Izinto okufanele uziqinisekise ngaphambi kokuqala ekudleni okuphansi kwe-FODMAP

Qinisekisa uma une-IBS

Ngaphambi kokuthatha lolu hambo lokulungisa uhlelo lwakho lokugaya ukudla, vakashela udokotela ukuze akhiphe noma yiziphi ezinye izinto ezingenzeka njengesifo samathumbu esivuvukalayo, isifo se-celiac, noma umdlavuza wekoloni. Ukuxilongwa kwe-IBS kufanele kwenelise lezi zimo ezilandelayo: ubuhlungu besisu obuqhubekayo kanye nezimpawu zendle, eziqhubekayo.

Linga ngokudla komugqa wokuqala

Njengoba ukudla okuphansi kwe-FODMAP kudinga izinsiza kanye nesikhathi, kuzoba nenzuzo ukuqala ngokujwayela umtholampilo.

Hlela kusengaphambili

Ukuhlela kubalulekile ukuze uphumelele kunoma yimuphi umzamo. Ukuhlela ukudla okuphansi kwe-FODMAP kuhilela ukunquma ukuthi yini ongayithenga, ukukhipha ikhishi lakho nesiqandisi sokudla okuphezulu kwe-FODMAP, ukudala uhlu, nokuthenga i-FODMAP ephansi. Qinisekisa ukuthi ufunda amamenyu ukuze ujwayelane nezitsha ozozilungisa.

Umhlahlandlela wokuthi ungakulandela kanjani ukudla okuphansi kwe-FODMAP

Kunezigaba ezintathu okufanele zilandelwe njengoba eyodwa yethulwa kulolu hlelo lokudla.

Imikhawulo

Umhlanganyeli ugwema konke ukudla okuphezulu kwe-FODMAP kulesi sigaba, futhi kuhlala cishe amasonto angu-3-8. Abahlanganyeli basadla okunye ukudla kwe-FODMAP njengoba lokhu kudla kubalulekile empilweni yamathumbu. Lesi sigaba siyahlukahluka kubantu abahlukene, ngokuthuthuka okuthile kokuhlangenwe nakho emavikini okuqala, kuyilapho abanye behamba amasonto ayisishiyagalombili aphelele ukuze babone ukuthuthuka. Uma usuthole ukuthuthuka okwanele ezimpawu zokugaya ukudla, bese udlulela esigabeni esilandelayo.

Isiteji sokwethulwa kabusha

Kulesi sigaba, umhlanganyeli angaqala ngokuhlelekile ukudla ukudla okuphezulu kwe-FODMAP. Lokhu kungeniswa kabusha kuhloswe ukuthola ukuthi yiluphi uhlobo kanye nenani lokudla kwe-FODMAP elikubekezelelwa yisistimu yakho yokugaya. Isikhathi sokuhlolwa singathatha isikhathi eside njengoba udla ukudla ngakunye izinsuku ezintathu, futhi udokotela wezokudla angasiza ekukuqondiseni kulesi sigaba. Kungenjalo, ungabheka ezinye izinhlelo zokusebenza ku-inthanethi ezingasiza ekukhombeni ukuthi yikuphi ukudla kwe-FODMAP ongaphinda ukwethule. Kulesi sigaba, ababambiqhaza kufanele baqhubeke nokudla ukudla okuphansi kwe-FODMAP ngenkathi bekhawulela ukudla okuphezulu kwe-FODMAP umzimba okubekezelela.

Ukwenza kube ngokwakho ukudla okuphansi kwe-FODMAP

Kulesi sigaba, umuntu angakhawulela ama-FODMAP athile ngenkathi ehlanganisa uhlobo kanye nenani lalokho amasistimu omzimba wabo angakubekezelela. Ukuqhubekela kulesi sigaba sokugcina kunikeza umhlanganyeli uhla lwezinhlobo zokudla angakhetha kuzo ngesilinganiso sokuguquguquka. Ukulandela lezi zigaba ezintathu kuyisihluthulelo sokulungisa inkinga ye-IBS kanye nezimpawu ezihambisana nayo.

Iphuzu Eliyinhloko

Ukudla okuphansi kwe-FODMAP kunconywa kubantu abahlangabezana ne-IBS hhayi wonke umuntu. Lokhu kudla kulandela izinyathelo ezintathu eziqinile ezingahlala izinyanga eziyisithupha ukuthola ukuthi yikuphi ukudla okuphezulu kwe-FODMAP okuthinta uhlelo lomuntu lokugaya. Ukudla kungenza umonakalo omkhulu kunokuhle ngoba ukudla kwe-FODMAP okuvame ukuvinjelwa yikho kubalulekile ekukhuleni kwamagciwane anempilo emathunjini. Kodwa-ke, kulabo abane-IBS ebuhlungu, ukudla okuphansi kwe-FODMAP kungashintsha ukuphila kwabo kusukela ebuhlungwini kuya enjabulweni.