Mafi kyawun Ƙananan FODMAP Snacks, A cewar Masu Abinci

Wadatacce

• Fahimtar Abincin Low-FODMAP
• Yadda ake Abun ciye-ciye akan Abincin Ƙananan-FODMAP
• DIY Low-FODMAP Abun ciye-ciye
• Oranges da Walnuts
• Gyada Gyada da Ayaba
• Hard, Tsofaffi Cheese
• Kwai Mai Tafasa
• Popcorn
• Kunshe Ƙananan-FODMAP Abincin Abinci
• Bars BelliWelli
• Lil Bucks Clusterbucks
• GoMacro MacroBar Minis
• Lu'u -lu'u Zaitun Zuwa Zaitun Kalamata
• Wilde Himalayan Gishirin ruwan hoda da Chips
• Bita don

Ciwon hanji mai haushi yana shafar tsakanin mutane miliyan 25 zuwa 45 a Amurka, kuma sama da kashi biyu bisa uku na waɗanda ke fama da cutar mata ne, a cewar Gidauniyar Ƙasa ta Duniya don Ciwon Gastrointestinal. Don haka, rashin daidaituwa shine kun ji game da ƙarancin abincin FODMAP, hanyar cin abinci da aka wajabta don taimakawa sauƙaƙe alamun IBS (watau kumburin ciki, maƙarƙashiya, zawo, ciwon ciki, da sauransu). Har zuwa kashi 86 na marasa lafiya na IBS suna samun ci gaba a cikin mawuyacin halin GI da alamomin bin tsarin cin abinci, a cewar nazarin kimiyya na 2016.

Fahimtar Abincin Low-FODMAP

"FODMAPs suna nufin ƙungiyar carbohydrates mai narkewa-sitaci, sugars, da fiber-wanda, ga wasu [mutanen da ke kula da su], ba su da daɗi ko kuma sun sha wahala sosai kuma suna haifar da alamun IBS kamar gas, kumburin ciki, gudawa, maƙarƙashiya, da ciwon ciki, ”in ji Katie Thomson, MS, RD, co-kafa da Shugaba na Square Baby. Wadannan fmai lalacewa oligosaccharides, disaccharides, monosaccharides, and polyols (aka FODMAPs) suna jawo ruwa mai yawa a cikin ƙananan hanjin ku, kuma lokacin da suka shiga cikin babban hanjin ku, kwayoyin cutar da ke haifar da bayyanar cututtuka suna haifar da su, in ji Thomson, wanda ke da IBS.

Duk da yake ana samun waɗannan carbs a cikin abinci iri-iri, manyan masu laifi na FODMAP sun haɗa da hatsi masu ɗauke da alkama (watau alkama, sha'ir, hatsin rai), wasu kayayyakin kiwo (musamman madara da yogurt), 'ya'yan itatuwa irin su apples, veggies kamar bishiyar asparagus, da kuma kayan zaki masu ƙarancin kalori ko alcoves na sukari (watau xylitol ko sorbitol).

Duk da yake ƙarancin abinci na FODMAP yana da fa'idarsa, yana iya zama "ƙalubale ga mutane da yawa da farko, musamman idan kun saba da babban abincin carb/sukari mafi girma," in ji Thomson. "Don haka kawai ku kasance a shirye-ku kasance cike da abinci da abubuwan ciye-ciye masu ƙarancin FODMAP."

Idan kun yi magana da likitan gastroenterologist da / ko masanin abinci mai gina jiki kuma kuna shirye don ba da wannan shirin cin abinci mai sauƙi na IBS, ci gaba da gungurawa don mafi kyawun abincin FODMAP mafi kyau don samun a hannu. Samun IBS yana da wuyar isa, cin abinci (da kuma gamsar da sha'awar ku) ba dole ba ne.

Yadda ake Abun ciye-ciye akan Abincin Ƙananan-FODMAP

Idan ya zo ga neman ƙaramin abincin FODMAP, gaba ɗaya, yakamata ku nemi abinci mai sauƙi, cikakke, na halitta waɗanda ke da ƙarancin sukari kuma mafi girma a cikin furotin da ƙoshin lafiya, in ji Thomson (ƙa'idar babban yatsa ga duk wanda ke ci, ma) . "Rayuwar low-FODMAP duk game da sanin waɗanne abinci ne marasa iyaka, waɗanda ke buƙatar sarrafa yanki, kuma wanda ya kamata a guji gaba ɗaya," in ji ta.

Chelsea McCallum, RD, wanda ya ƙware a cikin abinci mai gina jiki na IBS, ya kuma ba da shawarar zabar abinci gabaɗaya akan waɗanda aka sarrafa a duk lokacin da zai yiwu, da kuma manne wa ɗayan 'ya'yan itace guda ɗaya a lokaci guda kuma zaɓi samfuran kiwo marasa lactose don guje wa tari FODMAP (mahimmanci cika naku). gut up tare da fermented carb bayan fermented carb).

DIY Low-FODMAP Abun ciye-ciye

Oranges da Walnuts

Tsallake almonds, cashews, da pistachios kuma je neman goro maimakon. Ƙara ruwan lemo kuma, violá, kun sami kanku lafiyayye, abincin ƙoshin abinci na FODMAP wanda ke da kyau musamman lokacin da kuke tafiya.Thomson ya ce: "A koyaushe ina ɗaukar tangerines da ƙaramin jakar walnuts. Ta ba da shawarar siyan babban jakar ɗanyen ɗanyen goro, wanda ba a san shi da shi ba daga Costco, amma kuma kuna iya yin irin waɗannan zaɓuɓɓuka akan Amazon (Sayi Shi, $ 32, amazon.com).

Gyada Gyada da Ayaba

Cikakken ayaba yana ɗauke da FODMAPs, don haka tabbatar da zaɓar wanda ke da ɗan kore (kuma babu launin ruwan kasa) kuma a haɗa shi da man gyada-kamar wancan daga Abokan daji (Sayi Shi, $ 5, walmart.com)-don gamsar da gamsuwa na zaki, gishiri, da mai mai lafiya, in ji Thomson. Duk da haka, cin abinci mai yawan kitse irin na goro na iya haifar da alamun IBS a wasu mutane, don haka fara da cokali 1; Idan za ku iya jure wa hakan, yana da kyau a ƙara zuwa cikakken abinci (cokali 2). Ƙarin fan man almond? Tsaya zuwa cokali 1 a kowace abinci, kamar yadda almonds (kuma, don haka, man shanu na almond) suna da FODMAPs masu dogara da yanki, ma'ana da yawan ku ci a cikin zama, za ku cika kan waɗannan abubuwan da ke damun ciki. (Mai dangantaka: Duk abin da kuke Bukatar (kuma kuna so) don sani game da Nut Butter)

Hard, Tsofaffi Cheese

Wani kuma daga cikin abincin da Thomson ke ci zuwa ƙaramin abincin FODMAP shine tsofaffin cuku kamar Gouda ko cheddar tare da salami, masu shinkafa-irin su Laiki's Black Rice Crackers (Buy It, $ 27, amazon.com)-kayan yaji, da zaitun. Ta kara da cewa "Lokacin da na je wurin cin abincin dare, koyaushe ina ɗaukar wannan a matsayin mai cin abinci tare da kayan lambu iri -iri, saboda yawancin 'abincin biki' zai zama matsala," in ji ta. Hakazalika da man shanu na goro, ba kwa son wuce gona da iri akan girman cuku ko, saboda yawan kitse a cikin abinci ɗaya na iya haifar da wahalar narkewa. "Gabaɗaya, mafi wahala, mafi yawan cuku (aƙalla wata ɗaya) sun fi sauƙi don jurewa [ga waɗanda ke da IBS], amma ko da Brie za a iya jurewa tunda ta tsufa aƙalla kwanaki 30," in ji ta. Cheddar, parmesan, Gouda, da Manchego duk suna da kyau (kuma dadi!) Zaɓuɓɓuka - musamman, Thomson ya ba da shawarar Dubliner cheddar (Saya It, $ 5, walmart.com), wanda ya dace da komai, in ji ta. Guji sabbin cuku kamar sabo mozzarella, cuku gida, cuku, da ricotta, saboda sun ƙunshi FODMAPs da yawa.

Kwai Mai Tafasa

Kwai yana samar da kayan abinci iri-iri, gami da gina furotin tsoka da choline, wanda yake da matukar mahimmanci ga tsarin jijiyoyin ku, in ji Melissa Rifkin, MS, RD, CDD (ICYDK, ayyukan choline masu kama da na bitamin B-duka biyun suna da mahimmanci don riƙe isasshen kuzari.) "Ji daɗin ƙwai da kansu; haɗa tare da ƙananan 'ya'yan FODMAP kamar inabi ko strawberries; ko murƙushe su kuma haɗa tare da mustard don yin hidimar salatin kwai a kan tsinken shinkafa, ”in ji ta.

Popcorn

Masara a dabi'a ana daukarsa a matsayin abincin FODMAP maras nauyi, in ji Rifkin, kuma popcorn shine babban abun ciye-ciye ga kowa saboda yawan fiber abun ciki da ƙarancin caloric (ma'ana za ku iya cin babban girma don ba yawan adadin kuzari) . kayan yaji waɗanda zasu iya ƙunsar abinci mai-FODMAP kamar tafarnuwa da albasa, kodayake, kuma haɗa popcorn ɗinka da mai mai lafiya kamar goro ko tsinken kabewa don samun abubuwan gina jiki iri-iri, in ji ta. Rifkin ya ba da shawarar Kamfanin Safe Fair Food Company Sea Salt Seasoned Popcorn (Sayi Shi, $ 5, safeandfair.com), wanda ya dace kuma aka yi shi da abubuwa uku kawai. Tabbas, koyaushe zaka iya yin masara mai iska a cikin gida, ma. Kawai tabbatar da tsallake nau'ikan microwave don guje wa duk wani ƙarin sinadaran da zasu iya haifar da alamu. (BTW, popcorn ba kawai ɗan ƙaramin abincin FODMAP mai kaifin baki bane don kamawa lokacin da yunwar tsakiyar rana ta fara, amma kuma ana ɗaukar ɗayan mafi kyawun abinci don taimaka muku bacci.)

Kunshe Ƙananan-FODMAP Abincin Abinci

Bars BelliWelli

Kunshin kayan ciye -ciye suna da mahimmanci ga lokutan da kuke fita aiki ko tafiya kuma kuna buƙatar abun ciye -ciye cikin ɗanɗano, in ji McCallum. Ta ba da shawarar mashahuran abokan cinikin BelliWelli (Sayi shi, $ 27 don sanduna takwas, belliwelli.com), waɗanda ke zuwa cikin abubuwan dandano masu daɗi kamar Minty Chocolate, Fudge Brownie, Cinnamon Swirl, da Lemon White Chocolate-duk waɗannan ƙananan-FODMAP, gluten-da-kiwo, kuma sun ƙunshi probiotics.

Lil Bucks Clusterbucks

Tauraron wannan ƙaramin abincin FODMAP? Sprouted buckwheat, wanda ba shi da alkama, sinadari mai gina jiki wanda, duk da sunansa, ba alkama ba kwata-kwata, sai dai 'ya'yan itace. Rifkin ya ce Lil Bucks granola clusters babban zaɓi ne mai ƙarancin FODMAP, in ji Rifkin - kawai ka tabbata ka tsaya kan hidimar 1-oz, saboda babban yanki na iya haifar da waɗannan alamun IBS marasa kyau. Chocolate Reishi Clusterbucks (Saya Shi, $18 na biyu, amazon.com), musamman, samun haɓakar abinci mai gina jiki daga tsaba hemp da cacao da fasalin adaptogens, suma. (Mai alaƙa: Menene Adaptogens kuma Za su iya Taimakawa Ƙarfafa Ayyukanku?)

GoMacro MacroBar Minis

Duk GoMacro's MacroBar Minis suna da ƙarancin ƙarancin FODMAP, ma'ana an gwada su dakin gwaje-gwaje don su yi ƙasa da FODMAPs kuma, bi da bi, sun karɓi alamar FODMAP-Friendly daga Jami'ar Monash (wanda, BTW, shine wurin da ake kira wurin haifuwa na low-FODMAP rage cin abinci). Akwai shi a cikin nau'ikan dandano iri-iri, Thomson ya ce nau'in Man Gyada da Chocolate Chip iri-iri (Saya It, $33 don akwatin 24, amazon.com) shine mafi kyawun gamsar da sha'awa mai daɗi.

Lu'u -lu'u Zaitun Zuwa Zaitun Kalamata

Waɗannan fakitoci na sarrafa zaitun da aka ƙera (Sayi shi, $ 33 don 24, amazon.com) suna ɗora fatsun lafiya da abubuwan gina jiki, in ji Manaker. Ba lallai ne a sanya su cikin firiji ko a zubar da su ba, yana mai sa su zama abin ci mai sauƙi don sakawa a aljihun tebur, jakar motsa jiki, ko jaka.

Wilde Himalayan Gishirin ruwan hoda da Chips

Nishaɗin gishiri bai dace da wannan ɗan ƙaramin abincin FODMAP ba, wanda aka yi shi daga kayan masarufi na IBS kamar kaza da gari tapioca, in ji Lauren Manaker, MS, R.D.N., L.D. Kowane hidima na Wilde Himalayan Pink Gishiri da Chicken Chicken (Saya It, $4, walmart.com) yana da gram 10 na furotin (wanda ke da ma'ana tun da gaske suna da kaji mai gishiri mai sauƙi) kuma ba shi da alkama-da hatsi.

Bita don