Duk Game da FODMAPs: Wanene Ya Kamata Ya Guji Su kuma Ta yaya?

Wadatacce

• Menene takamaiman FODMAPs?
• Ta yaya FODMAPs ke haifar da Ciwon Gut?
• 1. Zanen Ruwa Cikin Cikin hanji
• 2. Bacterial Ferment
• Don haka Waye Zai Gwada Tryananan FODMAP Abinci?
• Abubuwan da Yakamata Game da Lowananan FODMAP Abinci
• Yana da Lowananan FODMAP, Ba Abincin-FODMAP ba
• Abincin Abincin FODMAP Ba Kyautaccen Alkama bane
• Abincin Abincin FODMAP Ba Kyauta bane
• Abincin FODMAP Na -ananan FODMAP Ba Abincin Tsawon Lokaci bane
• Bayanai kan FODMAPs Ba Saukake
• Shin Lowarancin FODMAP Abincin Abincin Abinci Yana Daidaitawa?
• Fiber
• Alli
• Shin Kowa a onananan FODMAP Abincin Yana Bukatar Guji Lactose?
• Yaushe Yakamata Ku Nemi Shawarar Likita
• Dauki Sakon Gida

FODMAPs rukuni ne na carbohydrates mai cike da kuzari.

Sun yi kaurin suna wajen haifar da al'amuran narkewar abinci na yau da kullun kamar kumburin ciki, iskar gas, ciwon ciki, gudawa da maƙarƙashiya ga waɗanda ke kula da su.

Wannan ya hada da yawan mutane masu ban mamaki, musamman wadanda ke fama da ciwon hanji (IBS).

Abin takaici, karatu ya nuna cewa hana abinci mai yawa a cikin FODMAPs na iya haɓaka waɗannan alamun sosai.

Wannan labarin yayi bayanin menene FODMAPs kuma wanene yakamata ya guje su.

Menene takamaiman FODMAPs?

FODMAP yana nufin Fkuskure Ya- Di-, Mono-saccharides da Polyols ().

Waɗannan sharuɗɗan sunaye ne na kimiyya waɗanda aka ba wa rukunin carbs waɗanda na iya haifar da lamuran narkewa ga wasu mutane.

FODMAPs yawanci suna ƙunshe da gajerun sarƙoƙi na sugars haɗe tare kuma jikinsu baya cika su gaba ɗaya.

Wadannan mahimman halayen guda biyu sune yasa wasu mutane suke damu dasu ().

Anan ga manyan kungiyoyin FODMAPs:

• Oligosaccharides: Carbs a cikin wannan rukuni sun haɗa da fructans (fructo-oligosaccarides da inulin) da galacto-oligosaccharides. Mahimman hanyoyin abinci sun haɗa da alkama, hatsin rai, 'ya'yan itatuwa da kayan marmari iri daban-daban, ƙwanƙolin hatsi da ƙumshiya.
• Disaccharides: Lactose shine babban FODMAP a cikin wannan rukuni. Mabudin tushen abinci sun hada da madara, yogurt da cuku mai laushi.
• Monosaccharides: Fructose shine babban FODMAP a cikin wannan rukuni. Mahimman hanyoyin abinci sun hada da 'ya'yan itace daban-daban, zuma da kuma agwagwa.
• Polyols: Carbs a cikin wannan rukuni sun haɗa da sorbitol, mannitol da xylitol. Mahimman hanyoyin abinci sun hada da 'ya'yan itace da kayan marmari daban-daban, da kuma wasu kayan zaƙi kamar waɗanda ke cikin ɗanko da ba shi da sukari.

Kamar yadda kake gani, ana samun FODMAP a cikin abinci iri-iri na yau da kullun.

Wasu lokuta a dabi'ance suna cikin abinci, yayin da wasu lokutan kuma ana ƙara su don haɓaka bayyanar abinci, ƙyalli ko dandano.

FODMAP na nufin Fermentable Oligo-, Di-, Mono-saccharides da Polyols. Wadannan carbs mutane basa narkewa.

Ta yaya FODMAPs ke haifar da Ciwon Gut?

FODMAPs na iya haifar da alamomin hanji ta hanyoyi biyu: ta hanyar ɗebo ruwa a cikin hanji da kuma ƙwayoyin ƙwayoyin cuta.

1. Zanen Ruwa Cikin Cikin hanji

Saboda FODMAPs gajerun sarƙoƙi ne na sugars, suna “aiki gabaɗaya.” Wannan yana nufin sun cire ruwa daga kayan jikinku zuwa cikin hanjinku (,,,).

Wannan na iya haifar da bayyanar cututtuka kamar kumburi da gudawa a cikin mutane masu mahimmanci (,,,).

Misali, idan ka ci FODMAP fructose, yakan jawo ruwa ninki biyu a cikin hanjin ka kamar glucose, wanda ba FODMAP () ba.

2. Bacterial Ferment

Lokacin da kuke cin abinci, suna buƙatar raba su cikin sugars guda ta enzymes kafin su iya shiga cikin bangon hanjinku kuma jikinku yayi amfani da shi.

Koyaya, mutane ba za su iya samar da wasu enzymes da ake buƙata don lalata FODMAPs ba. Wannan yana haifar da FODMAPs marasa lalacewa suna tafiya ta cikin karamar hanji zuwa cikin babban hanji, ko kuma hanji (,).

Abin sha'awa, babban hanjinka gida ne ga tiriliyan kwayoyin cuta ().

Waɗannan ƙwayoyin cuta suna saurin FODMAPs, suna sakin gas da sauran sinadarai waɗanda zasu iya haifar da alamun narkewa, kamar kumburin ciki, ciwon ciki da kuma canza halin ɗabi'a a cikin mutane masu damuwa (,,,).

Misali, bincike ya nuna cewa lokacin da kake cin FODMAP inulin, yana samar da karin kashi 70% cikin babban hanji sama da glucose ().

Waɗannan matakai guda biyu suna faruwa a cikin yawancin mutane lokacin da suke cin FODMAPs. Koyaya, ba kowa ke da damuwa ba.

Dalilin da ya sa wasu mutane ke samun alamomin kuma wasu ba sa tsammanin ana da alaƙa da ƙwarewar hanji, wanda aka fi sani da laulayin ciki ().

Rashin jin daɗin ciki na al'ada ya zama ruwan dare gama gari ga mutanen da ke tare da IBS ().

FODMAPs suna ɗebo ruwa a cikin hanji kuma suna haifar da daɗin ƙwayoyin cuta a cikin babban hanji. Wannan yana faruwa a cikin mafi yawan mutane, amma waɗanda ke da hanji ne ke da amsa.

Don haka Waye Zai Gwada Tryananan FODMAP Abinci?

Ana samun cin abinci mai ƙarancin FODMAP ta hanyar guje wa abinci mai yawa a cikin waɗannan ƙwayoyin.

Wani rukuni na masu bincike sun ba da shawarar farko game da gudanar da IBS a cikin 2005 ().

IBS ya fi kowa yawa fiye da yadda kuke tsammani. A zahiri, ɗayan cikin manya 10 yana da IBS ().

Bugu da ƙari, akwai fiye da nazarin 30 da ke gwada ƙananan abincin FODMAP a cikin mutanen da ke tare da IBS (,,,,).

Sakamako daga 22 na waɗannan karatun sun nuna cewa bin wannan abincin zai iya inganta waɗannan masu zuwa:

• Gabaɗaya alamun bayyanar narkewa
• Ciwon ciki
• Kumburin ciki
• Ingancin rayuwa
• Gas
• Halin hanji ya canza (duka gudawa da maƙarƙashiya)

Ya kamata a lura cewa a kusan dukkanin waɗannan karatun, an ba da abincin ne ta hanyar mai cin abinci.

Mene ne ƙari, yawancin binciken da aka gudanar a cikin manya. Saboda haka, akwai iyakantattun shaidu game da yara masu bin ƙananan abincin FODMAP ().

Hakanan akwai wasu jita-jita cewa ƙananan abinci na FODMAP na iya amfani da wasu yanayi, kamar su diverticulitis da motsa jiki da ke haifar da lamuran narkewa. Koyaya, shaidun amfani dashi sama da IBS sun iyakance (,).

Abincin FODMAP mai ƙarancin abinci yana inganta alamun bayyanar narkewa gaba ɗaya a kusan 70% na manya tare da IBS. Duk da haka, babu wadatattun shaidu da za su ba da shawarar abincin don gudanar da wasu yanayin.

Abubuwan da Yakamata Game da Lowananan FODMAP Abinci

Anan ga wasu abubuwan da ya kamata ku sani game da wannan abincin.

Yana da Lowananan FODMAP, Ba Abincin-FODMAP ba

Ba kamar rashin lafiyar abinci ba, baku buƙatar kawar da FODMAPs gaba ɗaya daga abincinku. A zahiri, suna da amfani ga lafiyar hanji ().

Sabili da haka, ana ba da shawarar cewa ku saka su cikin abincinku - har zuwa haƙurin kanku.

Abincin Abincin FODMAP Ba Kyautaccen Alkama bane

Wannan abincin shine yawanci mafi ƙarancin alkama ta tsohuwa.

Wannan saboda alkama, wanda shine babban tushen alkama, an keɓe shi saboda yana da yawa a cikin fructans.

Koyaya, rashin cin abinci na FODMAP ba abinci bane wanda bashi da alkama. An ba da izinin abinci irin su gurasa mai tsami, wanda ya ƙunshi alkama.

Abincin Abincin FODMAP Ba Kyauta bane

FODMAP lactose galibi ana samunsa a cikin kayayyakin kiwo. Koyaya, yawancin kayan kiwo suna ƙunshe da ƙananan matakan lactose, yana mai da su low-FODMAP.

Wasu misalai na ƙananan abincin FODMAP na kiwo sun haɗa da cuku mai wuya da tsufa, ɗanɗano da kirim mai tsami.

Abincin FODMAP Na -ananan FODMAP Ba Abincin Tsawon Lokaci bane

Ba kyawawa bane ko kuma shawarar a bi wannan abincin na sama da makonni takwas.

A zahiri, tsarin rage cin abinci na FODMAP ya ƙunshi matakai uku don sake gabatar da FODMAPs zuwa abincinku har zuwa haƙurinku.

Bayanai kan FODMAPs Ba Saukake

Ba kamar sauran bayanai na gina jiki don bitamin da ma'adanai ba, bayanan da abinci ke ɗauke da FODMAPs ba mai sauƙin samu ga jama'a.

Koyaya, akwai wadatattun jerin abinci-FODMAP da yawa akan layi. Amma duk da haka ya kamata ku sani cewa waɗannan sune tushen bayanan na biyu kuma basu cika ba.

Abin da ake faɗi, ana iya sayan cikakken jerin abinci waɗanda aka inganta a cikin karatun daga King's College London (idan kai likitan abinci ne mai rijista) da Jami'ar Monash.

Dietananan abincin FODMAP na iya ƙunsar wasu FODMAPs, har da alkama da madara. Bai kamata a bi tsarin abinci mai tsauri ba tsawon lokaci kuma ya kamata kuyi la'akari da daidaiton kayan ku.

Shin Lowarancin FODMAP Abincin Abincin Abinci Yana Daidaitawa?

Har yanzu zaku iya biyan buƙatunku na abinci mai gina jiki akan ƙananan abincin FODMAP.

Koyaya, kamar kowane irin abinci mai ƙuntatawa, kuna da haɗarin rashin ƙarancin abinci mai gina jiki.

Musamman, ya kamata ku kasance da masaniyar cin abincin ku na fiber da alli yayin cin abinci mara nauyi-FODMAP (,).

Fiber

Yawancin abinci masu yawa a cikin fiber suma suna cikin FODMAPs. Sabili da haka, mutane galibi suna rage yawan amfani da fiber a cikin ƙananan abincin FODMAP ().

Ana iya kaucewa wannan ta hanyar maye gurbin babban FODMAP, abinci mai ƙoshin ƙarfi kamar 'ya'yan itace da kayan marmari tare da ƙananan nau'ikan FODMAP waɗanda har yanzu suna samar da yalwar abinci mai yalwa.

Sourcesananan hanyoyin FODMAP na fiber sun haɗa da lemu, raspberries, strawberries, koren wake, alayyafo, karas, hatsi, shinkafa mai ɗanɗano, quinoa, burodin da ba shi da alkama da flaxseeds.

Alli

Abincin madara shine kyakkyawan tushen alli.

Koyaya, yawancin abincin kiwo an iyakance akan ƙaramin abincin FODMAP. Wannan shine dalilin da yasa abincin ku na calcium zai iya raguwa yayin bin wannan abincin ().

Sourcesananan-tushen FODMAP na alli sun haɗa da cuku mai tauri da tsufa, madara mara lactose da yogurt, kifin gwangwani da ƙasusuwa masu ci da andan itace masu ƙarfi, hatsi da madarar shinkafa.

Za'a iya samun cikakken jerin abinci mai ƙananan FODMAP ta amfani da aikace-aikace mai zuwa ko ɗan littafin.

Dietananan abincin FODMAP na iya zama mai daidaitaccen abinci. Koyaya, akwai haɗarin wasu ƙarancin abinci, gami da fiber da alli.

Shin Kowa a onananan FODMAP Abincin Yana Bukatar Guji Lactose?

Lactose shine Di-saccharide a cikin FODMAPs.

An fi kiransa da suna "madarar madara" saboda ana samunsa a cikin abincin kiwo kamar madara, cuku mai laushi da yogurt.

Wannan yana haifar da lamuran narkewar abinci tare da lactose, wanda ke aiki da hanzari, ma'ana ya jawo ruwa a ciki kuma kwayoyin cuta na hanji su zama masu kumburi.

Bugu da ƙari, yawan rashin haƙuri na lactose a cikin mutane tare da IBS yana da sauye-sauye, tare da rahotanni daga 20-80%. Saboda wannan dalili, ana iyakance lactose akan ƙananan abincin FODMAP (,,).

Idan kun riga kun san cewa baku da haƙuri ga lactose, baku buƙatar ƙuntata lactose akan ƙananan abincin FODMAP.

Ba kowa bane ke buƙatar takura lactose akan ƙananan abincin FODMAP. Idan baku yarda da lactose ba, zaku iya haɗa lactose a cikin abincinku.

Yaushe Yakamata Ku Nemi Shawarar Likita

Alamar narkewar abinci tana faruwa da yanayi da yawa.

Wasu yanayi ba su da lahani, kamar kumburin ciki. Amma wasu sun fi cutarwa, kamar cututtukan celiac, cututtukan hanji da kansar hanji.

Saboda wannan, yana da mahimmanci a fitar da cututtuka waje fara farawa da ƙananan abinci na FODMAP. Alamomin manyan cututtuka sun haɗa da ():

• Rashin nauyi mara nauyi
• Anemia (rashin ƙarfe)
• Zuban jini na bayan gida
• Tarihin iyali na cutar celiac, ciwon hanji ko ciwon sankarar mace
• Mutane sama da 60 da ke fuskantar canje-canje a ɗabi'un cikin hanji na tsawan sama da makonni shida

Batutuwa masu narkewa na iya rufe cututtukan da ke haifar da cutar. Yana da mahimmanci a kawar da cuta ta hanyar ganin likitanka kafin fara rage cin abincin FODMAP.

Dauki Sakon Gida

FODMAPs ana ɗauka lafiya ga yawancin mutane. Koyaya, adadin mutane masu ban mamaki suna damuwa dasu, musamman waɗanda ke tare da IBS.

A zahiri, idan kuna da IBS, akwai kusan 70% dama alamun alamun narkar da abinci zasu inganta akan ƙananan abincin FODMAP (,,,,).

Wannan abincin na iya amfani da sauran yanayi, amma binciken yana iyakance.

An gwada ƙananan abincin FODMAP kuma ana ɗaukarsa mai aminci ga manya. Koyaya, tabbatar da zaɓar abincin da ke cike da zare da alli, nemi albarkatu masu kyau kuma kawar da cutar.

Masana kimiyya a halin yanzu suna aiki kan hanyoyi don yin hasashen wanda zai amsa abincin. A halin yanzu, hanya mafi kyau don gano ko tana aiki a gare ku shine gwada shi da kanku.