(Ndipo Zimalumikizanitsa Bwanji ndi Zipatso za Gluten?)
Ngati muli ndi matenda a celiac, palibe kukayikira kuti muyenera kutsatira zakudya zopanda thanzi. Koma ngati muli ndi mphamvu zowononga (osati matenda a m'mimba), pali umboni wina wamankhwala wakuti zakudya zina zingakuthandizeni: zakudya zochepa za FODMAP.
Mwinamwake mukuganiza tsopano: O, ayi - osati chakudya china chapadera kuti musunge.
Ndipo inde, chakudya chochepa cha FODMAP chingakhale chovuta kwambiri (koma sichingakhale chochuluka kuposa chakudya cha gluten). Apa pali zochepa pa sayansi kumbuyo kwa zakudya, ndi momwe mungachitire.
Sayansi Yotsika Zakudya Zochepa-FODMAP
"FODMAP" imayimira "oligosaccharide, feracable, monacacrides, monosaccharides ndi polyols." Oligosaccharides, disaccharides, monosaccharides ndi polyols ndi mitundu yonse ya chakudya chomwe chimapezeka mu zakudya zomwe timadya.
Gawo la "fermentable" ndilofunikira chifukwa ndizo zomwe ma carbs awa amachita m'thupi lanu ... ndipo kuganiza ndiko kuti kutentha kumeneku kungachititse mtundu wa zovuta (zooneka: zopweteka) zizindikiro zomwe zimasonyeza kutchuka kwa gluten ndi IBS. Anthu omwe ali ndi chidwi ndi ma FODMAP amawoneka kuti akuvutika ndi kudzimbidwa, kutsekula m'mimba, kuphulika, kutaya kwambiri mafuta, kupweteka komanso kupweteka m'mimba.
Mu zakudya zochepa za FODMAP, zopangidwa ndi ochita kafukufuku pa yunivesite ya Monash ku Australia kuti azipweteka matenda a m'mimba, mumachepetsa kapena kuchotsa mankhwalawa, motero (kotero chiphunzitsochi chikupita) kuchepetsa kapena kuthetsa zizindikiro zomwe zimadza ndi kuzidya.
Mwinamwake mukuganiza kuti izi zikugwirizana bwanji ndi mapuloteni gluten, omwe amapezeka tirigu, balere ndi rye. Zotsatira zake, tirigu ndi mbewu zina za gluten ndi zakudya zamtundu wa FODMAP - kuphatikizapo mapuloteni a gluten, mbewuzo zimakhala ndi fructans, mapupadi omwe ndi mtundu wa fructo-oligosaccharide.
Kodi Ndi Zowonjezera Zina ziti zomwe ndikuyenera kuziletsa pa Zakudya Zochepa za FODMAP?
Nkhani zoipa ndizo, FODMAP zimapezeka mu zakudya zambiri. Uthenga wabwino ndi wakuti, simungamvetsetse mitundu yonse ya FODMAP, kotero simungathe kuchepetsa kapena kuthetsa zakudya zonsezi kuti mukhale bwino.
Mbewu za Gluten pamwamba pa mndandanda: Malinga ndi yunivesite ya Monash, omwe amadya zakudya zochepa za FODMAP ayenera kuchepetsa kapena kuthetseratu mankhwala onse a tirigu, a balere ndi a rye, m'malo mwa tirigu wa gluten, pasta ndi zakudya zina.
Ngati mukumvera zakudya za FODMAP, muyeneranso kuyang'anitsitsa tirigu wa tirigu, omwe amayamba kudya zakudya zopatsa mphamvu za gluten (ngakhale tirigu wa tirigu amapangidwa kuti agwiritsidwe ntchitoyi amawonedwa kuti alibe gluten, akadalibe fructans).
Malinga ndi yunivesite ya Monash, zipatso zomwe zili ndi makapu ambiri a FODMAP zimaphatikizapo maapulo, mapeyala, mangolo, mapichesi ndi plums. Nthomba ndi mphesa zimaonedwa kuti ndizochepa-FODMAP.
Masamba omwe ali ndi miyeso yapamwamba ya FODMAP ndi adyo ndi anyezi (akatswiri ambiri amalangiza kuthetsa izi zonse), katsitsumzukwa, katsamba kake, maekisi, chimanga chokoma ndi nyemba / nyemba. Mukhoza kutenga malo saladi monga letesi ndi phwetekere, nkhaka, belu tsabola, nyemba zobiriwira ndi zukini.
Pomwe mkaka ukupita, amalangizi a zakudya amalangiza kuchepetsa kapena kuthetseratu mkaka wambiri wa mkaka monga mkaka, yogurt, ayisikilimu ndi tchizi zofewa (lactose ndi FODMAP).
Zakudya zolimba za mkaka ziyenera kukhala bwino.
Ofufuza a Irritable Bowel Syndrome ali ndi ndondomeko yowonjezera zakudya zakuchepa za FODMAP apa: .com Expert pa Irritable Bowel Syndrome ali ndi ndondomeko yowonjezera zakudya zakuchepa za FODMAP apa: Chakudya pa Zakudya Zochepa-FODMAP
Kodi Vuto Langa Ndilo Losangalatsadi? Kapena Ndizo FODMAPs?
Ndizovuta kunena. Kafukufuku wina wasonyeza kuti anthu omwe ali ndi mphamvu zowonongeka za gluten amaoneka kuti amamva bwino kwambiri ndi mapuloteni a gluten, pamene kafukufuku wina amasonyeza kuti chakudya chochepa cha FODMAP chimasintha zizindikiro zawo.
N'zotheka kuti wina akhale ndi matenda ena aŵiri ndi mphamvu ya FODMAP, zomwe zikutanthawuza kuti iwo ayenera kukhala osasuka komanso opanda FODMAP.
Sitikudziwitsabe ngati iwo omwe alibe matenda a celiac koma omwe amachitabebe pamene akudya mbewu za gluten kwenikweni akuchitapo kanthu ku mapuloteni a gluten kapena akupeza zizindikiro zawo kuchokera ku mankhwala ena (kuphatikizapo fructans).
Ngati dokotala wanu akupeza kuti muli ndi matenda a celiac kapena muli ndi mphamvu zowonongeka, muyenera kupitirizabe kupewa mbewu zonse za gluten. Koma ngati zizindikiro zanu sizikudya zakudya zopanda thanzi zowonjezereka, mungafune kuganizira zokambirana ndi dokotala wanu pogwiritsa ntchito kuyesa zakudya zochepa za FODMAP. Mungapeze kuti kuthetsa zakudya zina zapamwamba-FODMAP kumathandiza.
Chitsime:
Msonkhano wa Monash University Low-FODMAP Zakudya Zakudya, zomwe zinapezeka pa April 14, 2015.