Nri 10 dị elu na FODMAPs (na ihe ị ga-eri kama)

Ndinaya

• Gini ka High-FODMAP pụtara n'ezie?
• 1. Ọka
• 2. Garlic
• 3. Yabasị
• 4. Mkpụrụ
• 5. Akwụkwọ nri
• 6. Mkpụrụ osisi na mkpụrụ osisi
• 7. entọ
• 8. Mkpụrụ ndị ọzọ
• 9. Mmiri ara ehi
• 10. Ihe onunu
• Ndi Mmadu Kwesịrị Izere FODMAPs?
• Isi Okwu

Nri bu ihe n’enye nsogbu nke nri nri. Karịsịa, nri ndị nwere nnukwu carbs nwere ike ịkpata mgbaàmà dịka gas, bloating na mgbu afọ.

Otu ìgwè carbs ndị a maara dị ka FODMAPs, a pụkwara ịkọwa nri dị ka elu ma ọ bụ obere na carbs ndị a.

Mechi nri FODMAP dị elu nwere ike inye enyemaka dị ịrịba ama nke mgbaàmà afọ, ọkachasị na ndị nwere ọrịa afọ bowel na-ewe iwe (IBS).

Isiokwu a tụlere iri nri iri na nri ndị dị na FODMAPs.

Gini ka High-FODMAP pụtara n'ezie?

FODMAP na-anọchi anya Fermentable Oligo-, Di-, Mono-saccharides na Polyols. Ndị a bụ aha sayensị maka carbs nwere ike ibute nsogbu gbasara nri.

Ejikọtara ihe oriri dị ka FODMAP dị elu dịka ọkwa ọkwa egburu ().

Ebipụtara ebipụ ebipụ na-egosi na nri FODMAP nwere ihe karịrị otu n'ime carbs ndị a ():

• Oligosaccharides: 0.3 gram nke ndị fructans ma ọ bụ galacto-oligosaccharides (GOS)
• Disaccharides: 4.0 gram nke lactose
• Monosaccharides: 0,2 gram karịa fructose karịa glucose
• Polyols: 0,3 gram nke mannitol ma ọ bụ sorbitol

Mahadum abụọ na-enye ezigbo ndepụta FODMAP na ngwa - Monash University na King’s College London.

Ọ dịkwa mkpa ka ị mara na ọ bụghị mmadụ niile kwesịrị izere FODMAPs. N'ezie, FODMAP bara uru maka ọtụtụ mmadụ.

Iji nyere aka kpebie ma igbochi FODMAPs ọ dị gị mma, gụọ isiokwu a. Mgbe ahụ, ọ bụrụ na ị kpebie igbochi ha, gbaa mbọ hụ na ị ga-eri nri iri na-esonụ.

1. Ọka

Wheat bụ otu n'ime ndị kasị enye aka na FODMAPs na nri Western ().

Nke a bụ n'ihi na a na-ere ọka wit n'ọtụtụ nnukwu - ọ bụghị n'ihi na ọ bụ isi iyi nke FODMAPs.

N'ezie, e jiri ya tụnyere ebe itoolu ndị ọzọ a tụlere n'isiokwu a, ọka wit nwere otu n'ime FODMAP kachasị dị ala karịa ịdị arọ.

N'ihi nke a, a na-ahụta nri ndị nwere ọka wit ka obere ihe, dị ka okpotokpo na ekpomeekpo, ka obere FODMAP.

Ebe a na-esikarị enweta ọka wit bụ achịcha, onyinye, mkpụrụ nri ụtụtụ, biskit na achịcha dị iche iche.

Na-atụ aro swaps obere FODMAP: Brown osikapa, buckwheat, ọka, millet, oat, polenta, quinoa na tapioca (,).

Wheat bu isi uzo FODMAPs na nri ndi Western. Agbanyeghị, enwere ike dochie ya na ndị ọzọ, obere-FODMAP dum.

2. Garlic

Garlic bụ otu n'ime isi mmalite FODMAPs.

O di nwute, igbochi galik na nri gi bu ihe a maara nke oma n’ihi na o tinye ya n’ime otutu ofe, nri na nri.

N'ime nri esiri esi, galiki nwere ike depụta n'ime ihe eji eme ya dị ka ekpomeekpo ma ọ bụ ekpomeekpo eke. Ya mere, ịkwesịrị izere ihe ndị a ma ọ bụrụ na ị na-agbaso nri FODMAP dị ala.

Fructans bụ ụdị isi FODMAP na galik.

Agbanyeghị, oke fructan dabere ma galik ahụ dị ọhụrụ ma ọ bụ nke akpọọ nkụ, ebe galik kpọrọ nkụ nwere ihe ji okpukpu atọ karịa fructans dị ka galik ọhụrụ ().

N'agbanyeghị na FODMAP dị elu, a na-ejikọta galik na ọtụtụ uru ahụike. Nke a bụ ihe kpatara na ekwesịrị naanị izere ya na ndị FODMAP.

Na-atụ aro swaps obere FODMAP: Chives, chili, fenugreek, ginger, lemongrass, osisi mọstad, saffron na turmeric (,,).

Garlic bụ otu n'ime isi mmalite FODMAPs. Agbanyeghị, galik nwere ọtụtụ uru ahụike yana ekwesịrị naanị igbochi ndị FODMAP.

3. Yabasị

Eyịm bụ ebe ọzọ fructwan gbakọtara.

Yiri galik, a na-ejikarị yabasị eri nri dịgasị iche iche, na-eme ka o sie ike igbochi ya.

Shallots bụ otu n'ime isi mmalite dị elu nke fructans, ebe yabasị Spanish bụ otu n'ime isi mmalite ().

Ọ bụ ezie na ụdị eyịm dị iche iche nwere FODMAP dị iche iche, a na-ahụta yabasị dị elu-FODMAP.

Na-atụ aro swaps obere FODMAP: Asafoetida bụ ihe na-esi ísì ụtọ a na-ejikarị esi nri India. A ga-ebu ụzọ sie ya na mmanụ dị ọkụ wee gbakwunye ya na obere. Enwere ike ịchọta ụtọ FODMAP ndị ọzọ ebe a.

Oniondị yabasị dị iche iche nwere FODMAP dị iche iche, mana a na-ewere yabasị niile dị ka nnukwu ego.

4. Mkpụrụ

Mkpụrụ niile nwere FODMAP fructose.

Mana ihe na-akpali mmasị, ọ bụghị mkpụrụ osisi niile ka a na-ahụ anya dị elu na FODMAPs. Nke a bụ n'ihi na mkpụrụ osisi ụfọdụ nwere fructose pere mpe karịa ndị ọzọ.

Ọzọkwa, mkpụrụ osisi ụfọdụ nwere nnukwu glucose, nke bụ shuga na-abụghị FODMAP. Nke a dị mkpa n'ihi na glucose na-enyere ahụ gị aka ịmịkọrọ fructose.

Nke a bụ ihe kpatara na mkpụrụ osisi dị elu na fructose na glucose anaghị ebute ọrịa mgba afọ. Ọ bụkwa ya mere naanị mkpụrụ osisi nwere fructose karịa glucose ka a na-ewere dị ka FODMAP.

Ka o sina dị, ọbụna mkpụrụ osisi FODMAP dị ala nwere ike ịkpata mgbaàmà nke eriri afọ ma ọ bụrụ na erichaa ha n'ọtụtụ buru ibu. Nke a metụtara ọrụ zuru ezu fructose na eriri afọ gị.

Ya mere, a na-agba ndị nwere nlezianya ume ka ha rie otu akụkụ mkpụrụ osisi n'otu oge, ma ọ bụ ihe dịka ounce 3 (gram 80).

Mkpụrụ osisi FODMAP dị elu gụnyere: Apụl, aprịkọt, cherị, mkpụrụ fig, mangoes, nectarines, piich, pears, plums na anyụ ().

Mkpụrụ osisi FODMAP dị ala gụnyere: Unripe unere, blueberries, kiwi, limes, mandarins, oroma, pọọpọ, painiapulu, rhubarb na strawberries ().

Biko rịba ama na nke a abụghị ndepụta zuru ezu. Enwere ike ịchọta ndepụta ndị ọzọ Ebe a.

Mkpụrụ niile nwere FODMAP fructose. Otú ọ dị, mkpụrụ osisi ụfọdụ nwere obere fructose ma nwee ike ịnụ ụtọ ha n'otu akụkụ ụbọchị niile.

5. Akwụkwọ nri

Vegetablesfọdụ akwụkwọ nri dị elu na FODMAPs.

N'ezie, akwụkwọ nri nwere ụdị FODMAP dị iche iche. Nke a gụnyere fructans, galacto-oligosaccharides (GOS), fructose, mannitol na sorbitol.

Ọzọkwa, ọtụtụ akwụkwọ nri nwere ihe karịrị otu ụdị FODMAP. Dịka ọmụmaatụ, asparagus nwere fructans, fructose na mannitol ().

Ọ dị mkpa icheta na akwụkwọ nri bụ akụkụ nke nri ahụike, ọ dịghịkwa mkpa ịkwụsị iri ha. Kama, gbanwere nnukwu akwụkwọ nri FODMAP maka ndị obere FODMAP.

Akwụkwọ nri FODMAP dị elu gụnyere: Asparagus, Brussels epulite, kọlịflawa, chicory epupụta, ụwa na Jerusalem artichokes, karela, leeks, mushrooms na snow peas (,).

Akwụkwọ nri FODMAP dị obere gụnyere: Bean na-epulite, capsicum, karọt, choy nchikota, eggplant, kale, tomato, inine na zukini (,).

Akwukwo nri nwere otutu FODMAPs. Agbanyeghị, ọtụtụ akwụkwọ nri anaghị adịkarị na FODMAPs.

6. Mkpụrụ osisi na mkpụrụ osisi

Mkpụrụ osisi na akuku bụ ihe ama ama na-eme ka gas na bloating buru ibu, nke a na-ekwu na ọ nwere oke ọdịnaya FODMAP ha.

A na - akpọ igodo FODMAP na mkpo na pulses galacato-oligosaccharides (GOS) ().

Ihe ndị GOS na mkpo na mkpo na-emetụta otu esi akwadebe ha. Dịka ọmụmaatụ, lentil mkpọ nwere ọkara GOS nke lentil lentil na-eme.

Nke a bụ n'ihi GOS bụ mmiri nwere ike ịgbanye mmiri, nke pụtara na ụfọdụ n'ime ya na-agbapụ site na lentil wee banye mmiri mmiri.

Ka o sina dị, ọbụna mkpo nri bụ isi ihe dị mkpa nke FODMAPs, ọ bụ ezie na obere akụkụ (dịka 1/4 iko kwa ọrụ) nwere ike ịgụnye na nri FODMAP dị ala.

Mkpụrụ osisi na akụrụngwa bụ ezigbo ihe na-enye protein maka ndị anaghị eri anụ, mana ọ bụghị naanị ha họọrọ. Enwere ọtụtụ ndị ọzọ-FODMAP, nhọrọ ndị nwere protein.

High-FODMAP mkpo na pulses gụnyere: Achịcha agwa, peas na-acha uhie uhie, agwa mara mma, agwa butter, chickpeas, agwa akụrụ, lentil, soybeans na peas peas ().

Low-FODMAP, isi mmalite ndị anaghị eri anụ gụnyere: Tofu, akwa na ọtụtụ mkpụrụ na mkpụrụ.

Mkpụrụ osisi na akụrụ na-ama ọkwa nke na-akpata oke gas na bloating. Nke a metụtara ọdịnaya FODMAP ha dị elu, enwere ike ịgbanwe site etu ha si kwadebe.

7. entọ

Ndị na-atọ ụtọ nwere ike ịbụ ebe zoro ezo nke FODMAPs, ebe ị na-agbakwunye ihe ụtọ na obere nri FODMAP nwere ike ịbawanye ọdịnaya FODMAP ya niile.

Iji zere ebe ndị a zoro ezo, lelee ndepụta ihe eji eme nri.

N'aka nke ọzọ, ọ bụrụ na ị nọ na UK, ngwa King-College dị ala-FODMAP na-enye gị ohere i toomi barcode na nri ndị a kwakọbara iji chọpụta nri FODMAP dị elu.

High-FODMAP sweeteners gụnyere: Agave nectar, sirop nke fructose dị elu, mmanụ a honeyụ na polyols agbakwunyere na mints na-enweghị shuga na chịngọm (lelee aha maka sorbitol, mannitol, xylitol ma ọ bụ isomalt),,).

Low-FODMAP sweeteners gụnyere: Glucose, syrup maple, sucrose, sugar na ọtụtụ sweeteners dị ka aspartame, saccharin na Stevia (,).

Akwa-FODMAP na-atọ ụtọ nwere ike ime ka ọdịnaya FODMAP nri. Iji zere ebe ndị a zoro ezo, lelee ndepụta ihe eji eme nri.

8. Mkpụrụ ndị ọzọ

Ọ bụghị naanị ọka wit dị na FODMAPs. N'ezie, ọka ndị ọzọ dị ka rye nwere ihe fọrọ nke nta ka ọ bụrụ okpukpu abụọ nke FODMAP dị ka ọka wit ().

N'ikwu ya, ụfọdụ ụdị achịcha rye, dị ka achịcha rye sourdough, nwere ike ịdị ala na FODMAPs.

Nke a bụ n'ihi na usoro ịme ihe gbara ụka na-agụnye usoro ịgba ụka, n'oge ụfọdụ FODMAP ya na-agbaji n'ime shuga ndị na-egbu nri.

Egosiputala usoro a iji belata ọdịnaya fructan ya karịa 70% ().

Nke a na-eme ka echiche ahụ sie ike na usoro nhazi akọwapụtara nwere ike ịgbanwe ọdịnaya FODMAP nke nri.

High-FODMAP ọka gụnyere: Amaranth, ọka bali na rye ().

-Kpụrụ ọka FODMAP dị ala gụnyere: Brown osikapa, buckwheat, ọka, millet, oat, polenta, quinoa na tapioca (,).

Ọ bụghị naanị ọka wit bụ ọka FODMAP dị elu. Otú ọ dị, ọdịnaya FODMAP nke ọka nwere ike belata site na usoro nhazi dị iche iche.

9. Mmiri ara ehi

Ngwaahịa mmiri ara bụ isi ihe FODMAP lactose.

Agbanyeghị, ọ bụghị nri niile mmiri ara ehi nwere lactose.

Nke a na-agụnye ọtụtụ chiiz siri ike na nke tozuru etozu, dị ka lactose ha furu efu n'oge usoro cheesemaking ().

Ma ọ dị mkpa icheta na ụfọdụ chiiz nwere ihe mgbakwunye agbakwunyere, dị ka galik na yabasị, nke na-eme ka ha dị elu FODMAP.

High-FODMAP nri mmiri ara ehi gụnyere: Chiiz ụlọ, chiiz chiiz, mmiri ara ehi, quark, ricotta na yogọt.

Nri-FODMAP nri mmiri ara ehi gụnyere: Cheddar cheese, cream, feta cheese, lactose-free mmiri ara ehi na Parmesan cheese.

Mmiri ara ehi bụ isi iyi nke FODMAP lactose, mana ọnụ ọgụgụ na-eju anya nke nri mmiri ara ehi dị obere na lactose.

10. Ihe onunu

Na-a Beụ ihe ọveraụ Beụ na-aba n'anya bụ isi ụzọ FODMAPs.

Nke a abụghị naanị ihe ọ beụveraụ emere site na nnukwu FODMAP. N'ezie, ihe ọ beụ beụ sitere na obere-FODMAP Efrata nwekwara ike ịdị elu na FODMAPs.

Mmiri oroma bụ otu ihe atụ. Ọ bụ ezie na oroma dị obere-FODMAP, a na-eji ọtụtụ oroma eme otu iko mmanya oroma, na ọdịnaya FODMAP ha bụ mgbakwunye.

Ọzọkwa, ụfọdụ ụdị tii na mmanya na-adịkwa na FODMAPs.

Ihe ọveraụ -ụ FODMAP dị elu gụnyere: Chai tea, tea chamomile, mmiri oyibo, mmanya eji megharịa ọnụ na rọm ().

Ihe ọveraụveraụ FODMAP dị ala gụnyere: Black tea, kọfị, gin, tii na-acha akwụkwọ ndụ, tii tii, vodka, mmiri na tii ọcha ().

Ọtụtụ ihe ọveraụveraụ na-aba ụba na FODMAPs, nke a abụghị naanị ihe ọ beụ beụ sitere na nnukwu FODMAP.

Ndi Mmadu Kwesịrị Izere FODMAPs?

Naanị obere ndị mmadụ kwesịrị izere FODMAPs.

N'ezie, FODMAPs dị mma maka ọtụtụ mmadụ. Ọtụtụ FODMAP na-arụ ọrụ dị ka prebiotics, nke pụtara na ha na-akwalite uto nke nje bacteria dị mma na eriri afọ gị.

Ka o sina dị, ọnụ ọgụgụ dị ịtụnanya nke ndị mmadụ na-echebara FODMAPs echiche, karịsịa ndị nwere IBS.

Ọzọkwa, ọmụmụ sayensị egosiwo na ihe dịka 70% nke ndị nwere IBS na-enweta enyemaka zuru oke nke mgbaàmà ha na nri FODMAP dị ala ().

Kedu ihe ọzọ, nchịkọta data sitere na ọmụmụ 22 na-egosi na nri kachasị dị irè na ijikwa mgbu afọ na bloating na ndị nwere IBS ().

FODMAPs kwesiri ka amachibido naanị obere mpaghara nke ndị mmadụ. Maka onye ọ bụla ọzọ, FODMAP kwesịrị itinye ngwa ngwa na nri enyere ha ọrụ bara uru na ahụ ike.

Isi Okwu

Ọtụtụ nri a na-erikarị dị elu na FODMAPs, mana naanị ndị na-echebara ha echiche ga-egbochi ya.

Maka ndị a, a ga-agbanwe nri FODMAP dị elu maka nri FODMAP dị ala site na otu otu nri. Nke a ga - enyere aka belata nsogbu nke erimeri erimeri nwere ike ịda mgbe ị na - eso nri na - egbochi gị.