Zamkatimu
Kodi zakudya zochepa za FODMAP ndi ziti ndipo ndizoyenera kwa ndani?
Kudalira
Zakudyazi, zomwe zimachotsa fructose ndi lactose pazakudya, zimapangidwira anthu omwe ali ndi matenda opweteka m'mimba
Ngati mumakonda kudya kangapo chifukwa chofuna kuti muchepetse thupi kapena pazifukwa zamakhalidwe (monga zakudya zam'madzi kapena zamasamba), nthawi zina muyenera kulandira chakudya pazifukwa zathanzi. Pali omwe akuyenera kuletsa zakudya ndi gilateni pazakudya zawo, omwe amadya mkaka wamtundu uliwonse, mwachitsanzo, ndi iwo omwe amadya zakudya za 'FODMAP'.
Ndipo chimatani zakudya 'FODMAP'? Dr. Domingo Carrerma, katswiri wazakudya ku Medical-Surgical Center for Digestive Diseases (CMED), akufotokoza kuti tikukumana ndi kakudya komwe kali ndi zinthu zochepa kwambiri za fructanide, zomwe ndi: fructose, lactose, galactose, xylitol kapena maltitol, ya Mwachitsanzo. "Zomwe zili zipatso, ndiwo zamasamba, maswiti, mtedza, nyemba ndi ufa monga buledi ndi pasitala ndizoletsedwa," akutero akatswiri.
Zakudya izi ndi amawonetsedwa kwa anthu omwe ali ndi tsankho la fructose kapena malabsorption, matumbo osakwiya, matenda opitilira bakiteriya ndipo makamaka dysbiosis kapena kusalinganika konse m'matumbo a microbiota. Mireia Cabrera, katswiri wazakudya zamankhwala ku Júlia Farré Center, akuwonjezera kuti, ngakhale atha kugwiritsidwa ntchito ngati mabakiteriya akuchulukirachulukira, "pali maumboni ambiri komanso abwinoko pankhaniyi azitsegula".
Momwe chakudya cha FODMAP chimagwirira ntchito
Momwe zakudya zimayendera, akufotokoza Dr. Carrerma kuti zimapangidwa gawo loletsa kwambiri la milungu inayi kapena isanu ndi umodzi ya nthawi yochepa, yotsatiridwa ndi magawo ena atatu munthawi yomweyo momwe zakudya ndi fructose zimabwezeretsedwanso pang'onopang'ono kuchokera kutsika mpaka kuchuluka. Mireia Cabrera akuwonetsa kuti sikofunikira kokha kusinthitsa chakudyachi ndi zizindikiritso za mulimonsemo, komanso kuzindikira kuti si chakudya chamoyo chonse.
Ngati tizingolankhula za zakudyazi makamaka, akuti zakudya zomwe muyenera kupewa ndi zipatso monga apulo, peyala, pichesi, chinanazi, kiwi, sitiroberi, nthochi…; Masamba ambiri monga phwetekere, tsabola, anyezi, adyo, karoti, dzungu, letesi kapena broccoli, mwachitsanzo. “Nawonso nyemba ndi nandolo ndizoletsedwa; mitundu yonse ya ndiwo zochuluka mchere ndi chokoleti; Mtedza monga cashews, zoumba, prunes, mtedza, mtedza. Ndipo kumwa mkate, pasitala ndi makeke ndizochepa ", akuwonjezera dokotala.
Momwe mungasungire chakudyacho kutali ndi nyumba
Ngakhale ndizovuta kwambiri, kuzitsatira kunyumba si vuto lalikulu. Zovuta zimabwera, mwachitsanzo, ngati tsiku lina mupita kukadya. «Ndikofunikira kufunsa operekera zakudya kuti adziwe zambiri za zosakaniza za mbale kuti awonetsetse kapangidwe kake. Njira yosavuta nthawi zambiri imakhala nyama yokazinga kapena nsomba ndi mbatata yokazinga kapena ndiwo zamasamba zoyenera ", amalangiza katswiriyu. Kumbali yake, akuwonjezera Dr. Carrerma kuti 'masamba oyenera' awa akhoza kukhala, bowa, bowa, watercress, letesi ya mwanawankhosa, sipinachi, zukini kapena nkhaka.
Kupatula malangizo azakudya a 'FODMAP', kuti amalize Dr. Domingo Carrerna akufotokoza kuti, ngati mukudwala, mwachitsanzo, matenda am'mimba, ndibwino kuchepetsa mafuta okhathamira, monga chakudya chofulumira, ng'ombe, soseji yopanda mafuta, tchizi wakale, kirimu kapena mabotolo, komanso buledi komanso womenyedwa. "Simuyenera kutenga buledi ndipo ndibwino kutenga mkaka ndi yogurt wopanda lactose ndi mkate ndi pasitala wopanda gluten, komanso ndibwino kuphika pa grill, uvuni kapena kuphika", akumaliza.