Njirayi idapangidwa kuti ichotse zizindikilo zosasangalatsa za anthu omwe akudwala matumbo. Kuphulika kosalekeza, kupweteka kwakumbuyo m'mimba, ndi chidzalo - FODMAP zakudya zimathandizira kuzichotsa.
Kupatula pazakudya zina zama carbohydrate ndi zakudya zomwe zagawanika m'magawo awiri: kuchotsedwa kwathunthu kwa zinthu zina ndikubwerera kwawo mosamala. Pamapeto pake, wodwalayo adzakhala chakudya chaumwini, poganizira momwe thupi limayankhira ku zakudya zina zama carbohydrate.
FODMAP yomwe imagwiritsidwa ntchito potchulidwayo imayimira chidule cha oligosaccharides, ma disaccharides, monosaccharides, ndi ma polyols. FODMAP ndi kabohydrate wamakina ofupikira omwe ndi ovuta kuvomerezedwa ndikulowetsedwa, ndikupangitsa zizindikiritso pamwambapa.
Zakudya zomwe zili ndi chakudya cha FODMAP:
- tirigu
- rye
- adyo
- uta
- nyemba zambiri
- fructose
- lactose.
Izi zitha kudyedwa pa FODMAP:
- nyama
- mbalame
- nsomba
- mazira
- mtedza
- Mbewu zomwe mulibe gluten, monga oats ndi quinoa.
Amalolanso zina zamkaka (mwachitsanzo, tchizi) ndi zipatso zina (mwachitsanzo, nthochi ndi zipatso).
Kodi chakudya cha FODMAP ndi chiyani?
Choyamba, magetsi amachotsa zakudya zomwe zili muzakudya za FODMAP. Pambuyo 3-8 milungu, iwo pang'onopang'ono kulowa menyu kuti adziwe molondola mankhwala amene muli zoipa anachita kuchokera matumbo ndi m'mimba thirakiti. Choncho, mudzadziwa ndendende zomwe mankhwala muyenera kupitiriza kupewa mu zakudya zanu.
Kuphatikiza pa kuwongolera thanzi la odwala, zakudya zamankhwala izi zimathandizanso kuchotsa mapaundi owonjezera pochepetsa kuchuluka kwa chakudya cham'thupi. Chifukwa chake anthu omwe ali ndi matumbo athanzi amatha kugwiritsa ntchito nthawi ndi nthawi kwa masiku 2-3, ndikuchotsanso zinyalala pazakudya zanu monga makeke, shuga, mkaka, ndi zokhwasula-khwasula.