Abinci don rashin haƙuri na fructose
Wadatacce
- Abincin da Zai Guji
- Misali menu don rashin haƙuri fructose
- Babban bayyanar cututtuka
- Yadda za a tabbatar da ganewar asali
Rashin haƙuri na Fructose shine wahalar shanye abincin da ke da wannan nau'in sukari a cikin haɗin su, wanda zai iya haifar da bayyanar wasu alamun alamomin kamar tashin zuciya, amai, yawan zufa, gudawa da kumburin ciki kuma, don inganta alamun, ya zama dole Yana da mahimmanci a kawar da abincin da ke ɗauke da wannan sukari.
Fructose ana samunsa galibi cikin 'ya'yan itace, duk da haka kayan lambu, hatsi, zuma da wasu kayayyakin masana'antu a cikin siran masara ko mai zaki kamar su sucrose ko sorbitol, abubuwan da suke cikin abinci kamar su abin sha mai laushi, ruwan' kwalin, tumatir da abinci mai sauri. .
Fructose malabsorption na iya zama na gado kuma, sabili da haka, alamomin cutar galibi suna bayyana a farkon watanni 6 na rayuwa, duk da haka, ana iya samun haƙuri a cikin rayuwa gabaɗaya saboda canje-canje na hanji wanda zai iya haifar da wahala wajen narkar da wannan fili, kamar yadda lamarin yake tare da rashin ciwon hanji.
| Madara | Milk, man shanu, cuku da yogurt mara kyau. |
| Abin Dadi | Glucose ko Stevia. |
| 'Ya'yan itacen da aka bushe | Nuts, gyada, kirji, gyada, chia, sesame, flaxseed da sesame. |
| Yaji | Salt, vinegar, ganye da kayan yaji. |
| Miyar kuka | An yi shi da izinin abinci da kayan ƙanshi. |
| Hatsi | Oats, sha'ir, hatsin rai, shinkafa, shinkafar ruwan kasa da kayayyakin da aka shirya daga gare su, kamar su burodi, faski da hatsi, matuƙar ba su da fructose, sucrose, sorbitol, zuma, molasses ko syrup na masara. |
| Furotin dabba | Farin nama, da nama ja, kifi da kwai. |
| Abin sha | Ruwa, shayi, kofi da koko. |
| Alewa | Desserts da gurasa mai daɗi waɗanda ba a sa su da fructose, sucrose, sorbitol ko syrup masara. |
Abincin FODMAP na iya zama babban taimako wajen magance matsalar malabsorption fructose. Wannan abincin yana da ƙa'idar cirewa daga abincin da ba su da hankali a cikin ƙaramin hanji kuma waɗanda ke cikin ƙwayoyin ƙwayoyin cuta na microbiota na hanji, kamar fructose, lactose, galactooligosaccharides da sukari masu maye.
Ya kamata a gudanar da wannan abincin na tsawon makonni 6 zuwa 8, kuma ya kamata mutum ya zama mai hankali idan akwai wani ci gaba a alamomin ciki. A yayin da alamomi suka inganta bayan makonni 8, ya kamata a sake dawo da abinci a hankali, fara rukuni ɗaya na abinci a lokaci guda, saboda yana yiwuwa a iya gano abin da ke haifar da rashin jin daɗin ciki, kuma ya kamata a guji ko amfani da shi da ƙananan. Ara koyo game da abincin FODMAP.
Abincin da Zai Guji
Akwai abinci da ke ɗauke da adadin fructose mai yawa da wasu ƙananan, kuma ya kamata cire daga rayuwar yau da kullun ko cinye shi gwargwadon ƙarfin haƙuri na mutum, kasancewar su:
| Nau'i | Fananan fructose | Babban abun ciki na fructose |
| 'Ya'yan itãcen marmari | Avocado, lemon, abarba, strawberry, tangerine, lemu, ayaba, blackberry da kankana | Duk 'ya'yan itacen da ba a ambata a baya ba. Ya kamata a ba da hankali musamman ga ruwan 'ya'yan itace, busasshen' ya'yan itace kamar plums, zabibi ko dabino da 'ya'yan gwangwani, syrups da jams |
| Kayan lambu | Karas, seleri, alayyafo, rhubarb, gwoza, dankalin turawa, ganyen juyawa, kabewa, brussels sprouts, farin kabeji, latas, kabeji, tumatir, radishes, chives, koren tattasai, farin karas | Artichokes, asparagus, broccoli, barkono, namomin kaza, leeks, okra, albasa, peas, ja barkono, miyar tumatir da kayayyakin da suka ƙunshi tumatir |
| Hatsi | Buckwheat gari, nachos, masara tortillas, gurasa marar yisti kyauta, faskara, popcorn da quinoa | Abinci tare da alkama a matsayin babban sinadarin (biredin trifo, taliya da kuma couscous), hatsi tare da busassun fruitsa fruitsan itace da hatsi waɗanda suka ƙunshi babban fructose masarar syrup |
Kayayyaki kamar su yoghurts na 'ya'yan itace, ice cream, abubuwan sha mai laushi, ruwan' kwayoyi, sandunan hatsi, ketchup, mayonnaise, biredi na masana'antu, zuma ta roba, kayan abinci da kayan wuta, cakulan, waina, pudding, abinci mai sauri, karam, farin suga suma ya kamata a kiyaye. ., zuma, molasses, ruwan masara, fructose, sucrose da sorbitol, ban da nama da tsiran alade, kamar su alade da naman alade, alal misali.
Wasu abinci kamar su peas, lentil, wake, chickpeas, farin wake, masara da waken soya na iya haifar da iskar gas sabili da haka, cin su ya dogara da haƙurin mutum. Kodayake yana iya zama aiki mai wahala, mutanen da ke da irin wannan rashin haƙuri ya kamata su guji shan fructose, domin idan ba a sarrafa amfani da shi ba, matsaloli masu tsanani, irin su koda ko hanta, na iya tashi.
Misali menu don rashin haƙuri fructose
Misali na menu mai lafiya ga mutane tare da haƙuri da fructose na iya zama:
| Abun ciye-ciye | Rana 1 | Rana ta 2 | Rana ta 3 |
| Karin kumallo | 200 ml na madara + 2 kwayayen da aka cuku da cuku + yanki guda burodi | 1 yogurt mara kyau + cokali 2 na chia + kwayoyi 6 | 200 ml na koko mai madara + yanka guda biyu na garin burodi da farin cuku |
| Abincin dare | 10 kashin goro | 4 naman alade duka tare da curd | 1 wainar oatmeal na gida wanda aka yi da zaki da stevia |
| Abincin rana | 90 gram na gasassun nono kaza + kofi 1 na shinkafar shinkafa + salatin salad da grated karas + teaspoon 1 na man zaitun | 90 gram na fillet din kifi + kofi 1 na dankakken dankali + alayyafo da man zaitun | 90 grams na nono turkey + dafaffen dankali 2 + chard da man zaitun da kwayoyi 5 |
| Bayan abincin dare | 1 yogurt mai bayyana | Shayi na ganye + yanki guda 1 na gurasar hatsin rai tare da cuku mai ricotta | 200 ml na koko mai madara + gaurayen kirji, goro da almond |
Yana da mahimmanci a tuna cewa koyaushe ya kamata a bincika lambar abincin da aka sarrafa don tabbatar da cewa ba su ƙunshi abubuwan da aka hana a cikin haƙuri na fructose, kamar zuma, molasses, syrup na masara da kayan zaƙi saccharin da sorbitol. Gabaɗaya, abinci da samfuran haske, kukis, abubuwan sha da shirye-shiryen burodi galibi suna kawo waɗannan abubuwan.
Babban bayyanar cututtuka
A cikin mutanen da ke da rashin haƙuri na gado, ko waɗanda ke da malaborption ta fructose saboda canje-canje a cikin fure na ciki ko cututtukan kumburi, kamar cututtukan hanji, misali, shan wannan sukari na iya haifar da alamomi kamar:
- Tashin zuciya da amai;
- Gumi mai sanyi;
- Ciwon ciki;
- Rashin ci;
- Gudawa ko maƙarƙashiya;
- Gas mai yawa;
- Ciki ya kumbura;
- Rashin fushi;
- Dizziness.
Kamar yadda nono ba shi da fructose, jariri zai fara samun alamun ne lokacin da ya fara shan madara mai wucin gadi, ta amfani da kayan madara, ko kuma tare da gabatar da abinci, kamar su abincin yara, ruwan 'ya'yan itace ko' ya'yan itace.
Idan adadin wannan sukarin da yaron da ba shi da haƙuri ya cinye ya yi yawa sosai, za a iya samun alamomin da suka fi tsanani kamar ba su da sha'awa, kamuwa har ma da suma. Koyaya, yana da mahimmanci a tuna cewa kasancewar gas, gudawa da kumburin ciki suma na iya zama alamun rashin haƙuri na lactose, kuma yana da mahimmanci likita ya kimanta yaro.
Yadda za a tabbatar da ganewar asali
Ganewar rashin haƙuri na fructose shine likitan ciki, endocrinologist ko likitan abinci, waɗanda ke yin kimantawa game da tarihin lafiyar mutum, kuma ana yin gwaji tare da cire fructose daga abinci da lura da ci gaban alamun.
Idan kana shakka, ana kuma iya yin gwajin fitsari da jini don kimanta tasirin fructose a jiki, ban da gwajin hydrogen da ya kare, wanda shi ne gwaji wanda yake aunawa, ta hanyar numfashi, karfin shan fructose ta jiki.
Yaba
Tracee Ellis Ross Ta Raba Kallon Sababbin Ayyukanta na Aiki kuma Yana Da Girma