10 Abinci Mafi Girma a cikin FODMAPs (da abin da za a ci maimakon)

Wadatacce

• Menene Ma'anar High-FODMAP A Gaskiya?
• 1. Alkama
• 2. Tafarnuwa
• 3. Albasa
• 4. 'Ya'yan itace
• 5. Kayan lambu
• 6. Legumes da Magunguna
• 7. Kayan Dadi
• 8. Sauran Hatsi
• 9. Madara
• 10. Abin sha
• Ya Kamata Kowa Ya Guji FODMAPs?
• Layin .asa

Abinci abu ne da ke haifar da lamuran narkewar abinci. Musamman, abincin da ke cike da ƙwayoyin ƙwayoyin cuta na iya haifar da bayyanar cututtuka kamar gas, kumburi da ciwon ciki.

Groupungiyar waɗannan carbs an san su da FODMAPs, kuma ana iya rarraba abinci a matsayin mai tsayi ko ƙasa a cikin waɗannan carbs.

Untata abinci mai girma na FODMAP na iya ba da taimako na ƙwarai na alamomin hanji, musamman a cikin mutanen da ke fama da ciwon hanji (IBS).

Wannan labarin yayi magana akan abinci guda 10 da kayan abinci waɗanda suke cikin FODMAPs.

Menene Ma'anar High-FODMAP A Gaskiya?

FODMAP na nufin Fermentable Oligo-, Di-, Mono-saccharides da Polyols. Waɗannan sunaye ne na kimiyya don carbs waɗanda ke haifar da lamuran narkewa.

An rarraba abinci azaman babban FODMAP gwargwadon matakan yanke-yanke ().

Matakan yanke-yanke sun nuna cewa babban FODMAP abinci ya ƙunshi fiye da ɗaya daga cikin waɗannan carbs masu zuwa ():

• Oligosaccharides: 0.3 gram na ko dai fructans ko galacto-oligosaccharides (GOS)
• Disaccharides: 4.0 gram na lactose
• Monosaccharides: 0.2 gram mafi fructose fiye da glucose
• Polyols: 0.3 gram na ko dai mannitol ko sorbitol

Jami'o'i biyu suna ba da ingantattun jerin kayan abinci na FODMAP da ƙa'idodin - Jami'ar Monash da King's College London.

Har ila yau yana da mahimmanci a san cewa ba kowa ya kamata ya guje wa FODMAPs ba. A zahiri, FODMAPs suna da amfani ga yawancin mutane.

Don taimakawa yanke shawara ko ƙuntatawa FODMAPs ya dace da ku, karanta wannan labarin. Bayan haka, idan kun yanke shawarar takura musu, tabbatar cewa ku kula da waɗannan abinci guda 10 masu zuwa.

1. Alkama

Alkama yana ɗaya daga cikin manyan masu ba da gudummawa na FODMAPs a cikin abincin Yammacin Turai ().

Wannan saboda ana cinye alkama da yawa - ba wai don shine tushen tushen FODMAPs ba.

A zahiri, idan aka kwatanta da sauran kafofin guda tara da aka tattauna a wannan labarin, alkama tana ɗayan ɗayan mafi ƙarancin FODMAPs da nauyi.

Saboda wannan, abincin da ke ɗauke da alkama a matsayin ƙaramin sashi, kamar masu kauri da dandano, ana ɗaukarsu ƙananan FODMAP.

Manyan alkama sun hada da burodi, taliya, hatsi na karin kumallo, biskit, da kek.

Shawara low-FODMAP swaps: Ruwan shinkafa, buckwheat, masara, gero, hatsi, polenta, quinoa da tapioca (,).

Alkama shine tushen tushen FODMAPs a cikin abincin yamma. Koyaya, ana iya maye gurbinsa da wasu, ƙananan-FODMAP cikakkun hatsi.

2. Tafarnuwa

Tafarnuwa ita ce ɗayan mahimman samfuran FODMAPs.

Abun takaici, takaita tafarnuwa a cikin abincinka sananne ne mai wahala saboda an kara shi da miya da yawa, kayan miya da dandano.

A cikin abincin da aka sarrafa, za a iya lissafa tafarnuwa cikin abubuwan da aka ƙera kamar ƙamshi ko ƙanshin halitta. Sabili da haka, kuna buƙatar guje wa waɗannan abubuwan haɗin idan kuna bin tsayayyen abincin FODMAP.

Fructans sune babban nau'in FODMAP a cikin tafarnuwa.

Koyaya, yawan fructans ya dogara ne ko tafarnuwa sabo ne ko busashshe, kamar yadda busassun tafarnuwa ya ƙunshi kusan ninki uku na fructans ɗin sabo da tafarnuwa ().

Duk da kasancewa mai yawa a cikin FODMAPs, tafarnuwa tana da alaƙa da fa'idodi da yawa na kiwon lafiya. Wannan shine dalilin da ya sa ya kamata a guje shi kawai a cikin mutane masu saurin FODMAP.

Shawara low-FODMAP swaps: Chives, chili, fenugreek, ginger, lemongrass, mustard tsaba, saffron da turmeric (,,).

Tafarnuwa ita ce ɗayan mahimman samfuran FODMAPs. Koyaya, tafarnuwa tana da fa'idodi da yawa na kiwon lafiya kuma yakamata a iyakance ta ga mutane masu saurin FODMAP.

3. Albasa

Albasa ita ce hanyar samar da kayan kwalliya.

Kama da tafarnuwa, ana amfani da albasa dan dandano abinci iri-iri, yana sanya wuya a takura.

Shallot shine ɗayan mahimman samfuran fructans, yayin da albasar Spain take ɗaya daga cikin tushen mafi ƙasƙanci ().

Yayinda nau'ikan albasa daban yake dauke da nau'ikan FODMAPs, dukkansu ana daukar su a matsayin babban FODMAP.

Shawara low-FODMAP swaps: Asafoetida wani yaji ne mai kaifi wanda ake amfani dashi a girkin Indiya. Ya kamata a dafa shi a cikin mai mai zafi da farko kuma a ƙara shi da ƙananan. Sauran dandano na low-FODMAP za'a iya samun su anan.

Yankunan albasa daban daban suna dauke da nau'ikan FODMAPs, amma duk ana ɗauka cewa albasa tana dauke da adadi mai yawa.

4. 'Ya'yan itace

Duk 'ya'yan itace suna dauke da FODMAP fructose.

Amma abin sha'awa, ba duk 'ya'yan itacen ake ɗaukar su a cikin FODMAPs ba. Wannan saboda wasu fruitsa fruitsan itace suna ƙunshe da ƙananan fructose fiye da wasu.

Hakanan, wasu 'ya'yan itatuwa suna dauke da sinadarin glucose mai yawa, wanda shine sukarin ba FODMAP ba. Wannan yana da mahimmanci saboda glucose yana taimakawa jikinka ya sha fructose.

Wannan shine dalilin da ya sa 'ya'yan itatuwa waɗanda suke da ƙarfi a duka fructose da glucose ba yawanci ke haifar da alamun hanji ba. Har ila yau, me ya sa kawai 'ya'yan itatuwa da ke da fructose fiye da glucose ake ɗauka mai ƙarfi-FODMAP.

Koyaya, koda fruitsa fruitsan Fan FODMAP na iya haifar da alamun hanji idan an cinye su da yawa. Wannan yana da alaƙa da jimlar nauyin fructose a cikin hanjinku.

Sabili da haka, ana ƙarfafa mutane masu ƙima su ci yanki ɗaya kawai na fruita peran itace kowane zama, ko kuma kimanin awo uku (gram 80).

'Ya'yan FODMAP masu girma sun haɗa da: Apples, apricots, cherries, fig, mangoes, nectarines, peaches, pears, plums da kankana ().

Fruitsananan 'ya'yan FODMAP sun haɗa da: Ayaba da ba a bushe ba, shudawa, kiwi, lemun tsami, mandarins, lemu, gwanda, abarba, rhubarb da strawberries ().

Da fatan za a lura cewa wannan ba cikakken lissafi bane. Sauran jerin za'a iya samun su anan.

Duk 'ya'yan itace suna dauke da FODMAP fructose. Koyaya, wasu fruitsa havean itacen suna da ɗan fructose kuma ana iya jin daɗinsu sau ɗaya a rana.

5. Kayan lambu

Wasu kayan lambu suna da yawa a cikin FODMAPs.

A zahiri, kayan lambu suna dauke da nau'ikan nau'ikan FODMAPs. Wannan ya hada da fructans, galacto-oligosaccharides (GOS), fructose, mannitol da sorbitol.

Bugu da ƙari, yawancin kayan lambu sun ƙunshi nau'ikan FODMAP fiye da ɗaya. Misali, bishiyar asparagus ta kunshi fructans, fructose da mannitol ().

Yana da mahimmanci a tuna cewa kayan lambu wani bangare ne na ingantaccen abinci, kuma babu buƙatar dakatar da cin su. Madadin haka, kawai canza manyan kayan FODMAP na ƙananan FODMAP.

Babban-kayan FODMAP sun hada da: Asparagus, Brussels sprouts, farin kabeji, chicory leaves, duniya da Urushalima artichokes, karela, leeks, namomin kaza da snow peas (,).

Vegetablesananan-kayan FODMAP sun haɗa da: Kayan wake, capsicum, karas, choy sum, eggplant, kale, tumatir, alayyafo da kuma zucchini (,).

Kayan lambu suna ƙunshe da nau'ikan kewayon FODMAPs. Koyaya, yawancin kayan lambu ba su da kyau a cikin FODMAPs.

6. Legumes da Magunguna

Legumes da ƙwayoyi sanannen sanannen sanadin haifar da iska mai yawa da kumburin ciki, wanda wani ɓangare ake dangantawa da babban abun cikin FODMAP ɗin sa.

Ana kiran maɓallin FODMAP a cikin ƙwayoyi da ƙwaya mai narkewa galacato-oligosaccharides (GOS) ().

GOS abun ciki na lega legan hatsi da pulanƙara yana shafar yadda aka shirya su. Misali, kayan lambu na gwangwani suna ɗauke da rabin GOS ɗin da dafaffun dahuwa ke yi.

Wannan saboda GOS mai narkewa ne a ruwa, ma'ana wasu daga ciki suna malalowa daga cikin lentil ɗin kuma cikin ruwa.

Koyaya, har ma da gwangwani gwangwani babbar hanya ce ta FODMAPs, kodayake ƙananan rabo (yawanci 1/4 kofi a kowane hidim) za a iya haɗa su cikin ƙananan abinci na FODMAP.

Umeswayoyi da ƙwayaye sune kyakkyawan tushen furotin ga masu cin ganyayyaki, amma ba sune kaɗai zaɓin ba. Akwai sauran ƙananan FODMAP, zaɓuɓɓuka masu wadataccen furotin.

Babban-FODMAP legumes da bugun jini sun haɗa da: Wake da wake, wake-baƙi mai ido, faɗaɗa wake, wake wake, kaji, wake wake, wake, waken soya da waken wake ().

Low-FODMAP, tushen kayan lambu masu gina jiki sun hada da: Tofu, ƙwai da yawancin kwayoyi da iri.

Legumes da ƙwayoyi sunada sananne don haifar da iska mai yawa da kumburin ciki. Wannan yana da alaƙa da babban abun ciki na FODMAP, wanda za'a iya canza shi ta yadda aka shirya su.

7. Kayan Dadi

Masu ɗanɗano na iya zama ɓoyayyen tushen FODMAPs, saboda ƙara daɗin zaki zuwa ƙaramin abincin FODMAP na iya haɓaka cikakken FODMAP ɗin ta gaba ɗaya.

Don kaucewa waɗannan ɓoyayyun hanyoyin, bincika jerin abubuwan haɗin kan abincin da aka ƙunshe.

A madadin haka, idan kuna cikin Burtaniya, Kwalejin King's College low-FODMAP tana ba ku damar yin nazarin shinge akan abincin da aka tanada don gano abinci mai yawa na FODMAP.

High-FODMAP mai daɗin zaki sun haɗa da: Agave nectar, babban-fructose masara syrup, zuma da kuma kara polyols a cikin mints mara kyauta da cingam (duba alamun don sorbitol, mannitol, xylitol ko isomalt) (,).

-Ananan kayan zaki na FODMAP sun haɗa da: Glucose, maple syrup, sucrose, sugar da mafi yawan kayan zaki kamar aspartame, saccharin da Stevia (,).

High-FODMAP mai ɗanɗano na iya ƙara abun cikin FODMAP na abinci. Don kaucewa waɗannan ɓoyayyun hanyoyin, bincika jerin abubuwan haɗin kan abincin da aka ƙunshe.

8. Sauran Hatsi

Alkama ba shine kawai hatsi mai girma a cikin FODMAPs ba. A zahiri, sauran hatsi kamar hatsin rai sun ƙunshi kusan ninki biyu na yawan FODMAPs kamar yadda alkama yake ().

Da aka faɗi haka, wasu nau'ikan burodi na hatsin rai, kamar su gurasa mai tsami, na iya zama ƙasa a cikin FODMAPs.

Wannan saboda tsari ne na samar da ɗanɗano yana ƙunshe da matakin ferment, yayin da wasu daga cikin FODMAPs suka kasu cikin sukari mai narkewa.

An nuna wannan matakin don rage abun cikin fructan da fiye da 70% ().

Wannan yana ƙarfafa ra'ayin cewa takamaiman hanyoyin sarrafawa na iya canza FODMAP abun cikin abinci.

High-FODMAP hatsi sun haɗa da: Amaranth, sha'ir da hatsin rai ().

-Ananan FODMAP sun haɗa da: Ruwan shinkafa, buckwheat, masara, gero, hatsi, polenta, quinoa da tapioca (,).

Alkama ba shine kawai babban-FODMAP hatsi ba. Koyaya, FODMAP abun cikin hatsi zai iya ragewa ta hanyoyi daban-daban na sarrafawa.

9. Madara

Samfuran nono sune asalin tushen FODMAP lactose.

Koyaya, ba duk abincin kiwo bane yake dauke da lactose.

Wannan ya hada da nau'ikan cuku da yawa masu tauri da girma, saboda yawancin lactose ɗinsu ya ɓace yayin aikin ƙera cheesem ().

Amma yana da mahimmanci a tuna cewa wasu cuku suna ƙunshe da ƙarin kayan ƙanshi, irin su tafarnuwa da albasa, waɗanda ke sa su girma FODMAP.

Babban-FODMAP kayan kiwo sun haɗa da: Cuku gida, cuku mai tsami, madara, quark, ricotta da yogurt.

Abincin kiwo mai ƙarancin FODMAP ya haɗa da: Cuku, cuku, cuku, madara mara lactose da cuku na Parmesan.

Kiwo shine asalin tushen FODMAP lactose, amma yawan mamaki yawan abincin kiwo bashi da ƙarancin lactose.

10. Abin sha

Abubuwan sha sune maɓalli na FODMAPs.

Wannan ba keɓaɓɓe ba ne ga abubuwan sha da aka yi da sinadarai masu ƙarfi na FODMAP. A zahiri, abubuwan sha da aka yi daga ƙananan kayan FODMAP na iya zama masu yawa a cikin FODMAPs.

Ruwan lemu misali daya ne. Yayinda lemu masu karamin FODMAP ne, ana amfani da lemu da yawa don yin gilashin lemun kwalba ɗaya, kuma abun cikin FODMAP ɗin yana da ƙari.

Bugu da ƙari, wasu nau'ikan shayi da barasa suma suna cikin FODMAPs.

Babban abin sha na FODMAP sun hada da: Shayi mai shayi, shayi na chamomile, ruwan kwakwa, ruwan inabi mai zaƙi da rum ().

-Ananan abubuwan sha na FODMAP sun haɗa da: Black tea, kofi, gin, koren shayi, peppermint tea, vodka, ruwa da kuma farin shayi ().

Abubuwan sha da yawa suna da yawa a cikin FODMAPs, kuma wannan ba'a iyakance shi ga abubuwan sha da aka yi daga manyan abubuwan FODMAP ba.

Ya Kamata Kowa Ya Guji FODMAPs?

Subsananan rukunin mutane ne kawai zasu guji FODMAPs.

A zahiri, FODMAPs suna da lafiya ga yawancin mutane. Yawancin FODMAPs suna aiki kamar maganin rigakafi, ma'ana suna inganta haɓakar ƙwayoyin cuta masu kyau a cikin hanjinku.

Koyaya, yawan mutane masu ban mamaki suna damuwa da FODMAPs, musamman waɗanda ke da IBS.

Bugu da ƙari, nazarin ilimin kimiyya ya nuna cewa kusan 70% na mutanen da ke tare da IBS suna samun isasshen sauƙi na alamun su a kan ƙananan abincin FODMAP ().

Mene ne ƙari, ƙididdigar bayanai daga nazarin 22 ya nuna cewa cin abinci ya fi tasiri wajen sarrafa ciwon ciki da kumburin ciki a cikin mutane tare da IBS ().

FODMAPs kawai yakamata a iyakantacce a cikin ƙaramin rukuni na yawan jama'a. Ga kowa da kowa, FODMAPs yakamata a sanya su cikin abincin da aka ba su muhimmiyar rawa a cikin lafiyar hanji.

Layin .asa

Yawancin abinci da yawancin mutane ke cinyewa suna da yawa a cikin FODMAPs, amma yakamata mutanen da ke kula dasu su iyakance su.

Ga waɗannan mutane, yakamata a sauya kayan abinci masu yawa na FODMAP don ƙananan abinci na FODMAP daga rukunin abinci iri ɗaya. Wannan zai taimaka rage haɗarin rashin abinci mai gina jiki wanda zai iya faruwa yayin bin ƙayyadadden abinci.