Abincin FODMAP: menene menene kuma menene don
Wadatacce
Abincin FODMAP ya kunshi cire abinci wanda ke dauke da fructose, lactose, fruct da galactooligosaccharides da giya mai sukari, kamar karas, beets, apples, mangoes da zuma, misali, daga abincin yau da kullun.
Waɗannan abinci suna cikin nutsuwa a cikin ƙananan hanji, ƙwayoyin cuta suna da ƙwazo sosai daga ƙwayoyin hanji kuma suna aiki da ƙwayoyi masu motsa jiki, suna haifar da bayyanar cututtuka irin su narkewar narkewar abinci, yawan gas da gudawa, wanda zai iya canzawa tare da lokacin maƙarƙashiya, ƙonewar ciki da ciki, kasancewa mai fa'ida musamman a lokuta na rashin lafiyar hanji.
Alamomin ciwon hanji ya banbanta daga mutum zuwa mutum, saboda haka yana da mahimmanci mutum ya zama mai hankali da kokarin gano waɗanne irin abinci ne ke haifar da rashin jin daɗi, don cire su daga abincin.
Jerin abinci FODMAP
Abincin Fodmap koyaushe yana dauke da carbohydrates kuma ana rarraba su cikin ƙungiyoyi 5, kamar yadda aka nuna a cikin tebur mai zuwa:
| Nau'in Fodmap | Abincin kasa | Abincin da aka sarrafa |
| Monosaccharides (fructose) | 'Ya'yan itãcen marmari: apple, pear, peach, mango, koren wake ko wake, kankana, adana, busassun fruitsa ,an itace, fruita fruitan itace da chera andan icce. | Masu zaƙi: syrup na masara, zuma, garin agave nectar da kuma fructose syrup, waɗanda zasu iya kasancewa a cikin wasu abinci, kamar su cookies, abubuwan sha mai laushi, ruwan da aka manna, jellies, cake cake, da sauransu. |
| Disaccharides (lactose) | Madarar shanu, nonon akuya, nonon tumaki, kirim, ricotta da cuku. | Kirim mai tsami, soverte, yogurt da sauran abinci masu dauke da madara. |
| Fructo-oligosaccharides (fructans ko FOS) | 'Ya'yan itãcen marmari: persimmon, peach, apple, lychees da kankana. Legume: atishoki, bishiyar asparagus, beets, Brussels sprouts, broccoli, kale, anise, tafarnuwa, albasa, peas, abelmosco, shallot da ja-leaf chicory. Hatsi: alkama da hatsin rai (da yawa) da kuma couscous. | Abinci tare da garin alkama, taliya gaba ɗaya tare da alkama, waina, biskit, ketchup, mayonnaise, mustard, naman da aka sarrafa kamar su tsiran alade, nuggets, ham da bologna. |
| Galacto-oligosaccharides (GOS) | Lentils, chickpeas, hatsin gwangwani, wake, wake, wake waken soya. | Abubuwan da ke ƙunshe da waɗannan abinci |
| Polyols | 'Ya'yan itãcen marmari: apple, apricot, peach, nectarine, piglet, pear, plum, kankana, avocado da ceri. Kayan lambu: farin kabeji, namomin kaza da peas. | Abincin zaki: xylitol, mannitol, maltitol, sorbitol, samfuran tare da glycerin, erythritol, lactitol da isomalt. |
Don haka, ban da sanin abinci mai wadataccen abinci a fodmaps, yana da mahimmanci a san jerin abubuwan haɗin abinci na abinci, wanda aka gabatar akan lakabin abinci. Koyi yadda ake karanta alamun.
Abincin da aka ba da izini
Abincin da za'a iya haɗa shi cikin wannan abincin shine:
- Kwayar da ba ta alkama, irin su shinkafa da hatsi;
- 'Ya'yan itãcen marmari kamar su mandarin, lemu, strawberry, inabi, raspberries, lemun tsami, ayaba da' yar kankana;
- Kayan lambu da ganye, kamar su kabewa, zaitun, jan barkono, tumatir, dankali, tsiron alfalfa, karas, kokwamba da dankali mai zaki;
- Kayan kiwo marasa Lactose;
- Nama, kifi, qwai;
- Chia, flaxseed, sesame, kabewa da 'ya'yan sunflower;
- Namiji kamar gyada, goro, goro na Brazil;
- Shinkafa, tapioca, garin masara ko almond;
- Kayan lambu sha.
Bugu da kari, masanin abinci mai gina jiki na iya yin la’akari da amfani da maganin rigakafi a matsayin kari don daidaita hanji, tunda an tabbatar da cewa mutanen da ke fama da cututtukan hanji na iya samun rashin daidaituwa a cikin microbiota na hanji. Wasu nazarin ilimin kimiyya sun nuna cewa amfani da maganin rigakafi na iya taimakawa sauƙaƙe bayyanar cututtuka. Ara koyo game da maganin rigakafi.
Yadda ake FODMAP Diet
Don yin wannan abincin, ya kamata ka cire abinci mai wadataccen Fodmap na tsawon makonni 6 zuwa 8, ka mai da hankali don gano ci gaba a cikin alamun rashin lafiyar hanji. Idan babu ci gaba a alamomin, za a iya dakatar da abincin bayan makonni 8 kuma ya kamata a nemi sabon magani.
Idan alamun sun inganta, bayan makonni 8 ya kamata a sake dawo da abincin a hankali, farawa da rukuni 1 a lokaci guda. Misali, yana farawa ne ta hanyar gabatar da fruitsa fruitsan itace masu wadataccen Fodmaps, kamar su apples, pears da kankana, lura idan alamun cutar hanji sun sake bayyana.
Wannan jinkirin dawo da abinci yana da mahimmanci don ya zama zai yiwu a gano abincin da ke haifar da rashin jin daɗin ciki, wanda koyaushe ya kamata a cinye shi kawai cikin ƙananan yawa, ba kasancewa cikin tsarin abinci na yau da kullun ba.
Kulawa da
Abincin Fodmap na iya haifar da ƙarancin amfani da mahimman abubuwan gina jiki ga jiki, kamar fiber, carbohydrates da alli, ban da buƙatar keɓance abinci mai ƙoshin lafiya yayin lokacin gwajin. Don haka, yana da mahimmanci likitan da mai gina jiki su lura da wannan abincin, don tabbatar da lafiyar mara lafiyar.
Bugu da ƙari, yana da mahimmanci a tuna cewa wannan abincin yana da tasiri ga kusan kashi 70% na marasa lafiya da ke fama da Ciwon Bowunƙarar cikin hanji, kuma dole ne a yi sabon magani a yanayin da abincin bai ci nasara ba.
FODMAP menu na abinci
Tebur mai zuwa yana nuna misali na menu na abinci na Fodmap na kwanaki 3:
| Abun ciye-ciye | Rana 1 | Rana ta 2 | Rana ta 3 |
| Karin kumallo | Ayaba mai laushi: miliyon 200 na madara mai yaushi + ayaba 1 + 2 col na miyar oat | Ruwan inabi + yanka guda biyu na burodin da ba shi da alkama tare da garin mozzarella da kwai | Madara marar lactose 200 ml + 1 tapioca tare da kwai |
| Abincin dare | 2 kankana yanka + 7 cashew kwaya | yogurt mara lactose + 2 col chia shayi | 1 nikakken ayaba tare da kwano 1 na miyan man gyada mara kyau |
| Abincin rana abincin dare | Rice risotto tare da kaza da kayan lambu: tumatir, alayyaho, zucchini, karas da eggplant | Shinkafa shinkafa tare da naman agwagwa da tumatir tare da zaitun + latas, karas da salatin kokwamba | Kifin kifi da kayan lambu: dankali, karas, leek da kabeji |
| Bayan abincin dare | Ruwan abarba da biredin ayaba da oats | 1 kiwi + 6 kukis na oatmeal mara kyauta da + kirji 10 | Strawberry smoothie tare da madara mara lactose + yanki guda 1 na gurasa mara yisti tare da cuku |
Yana da mahimmanci a tuna cewa dole ne mutum ya kasance mai hankali don gano abincin da ke haifar da rashin jin daɗin ciki, kuma ya kamata a bi wannan abincin har tsawon makonni 6 zuwa 8, bisa ga jagorancin likita ko masanin abinci.
Adadin da aka haɗa a cikin menu ya bambanta dangane da shekaru, jima'i, motsa jiki da cututtukan da ke tattare da su. Abinda yakamata shine neman likitan gina jiki don cikakken kimantawa da haɓaka tsarin abinci mai dacewa da buƙatu.
Gano wasu hanyoyi na halitta don kawar da iskar gas.
Na Ki
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