Lolu hlelo lokudla okunomsoco lwenzelwe ukuqeda izimpawu ezingathandeki zabantu abahlushwa isifo samathumbu esibuhlungu. Ukuqunjelwa njalo, ubuhlungu obukhathazayo esiswini, nokugcwala - Ukudla kwe-FODMAP kusiza ukukuqeda.
Ukukhishwa ekudleni kwama-carbohydrates kanye nokudla ngokwako kuhlukanise izigaba ezimbili: ukuhoxiswa ngokuphelele kweminye imikhiqizo kanye nokubuya kwayo ngokucophelela. Ekugcineni, isiguli sizoba ukudla komuntu siqu, kucatshangelwa ukusabela komzimba ekudleni okuthile kwe-carbohydrate.
Isichazamazwi i-FODMAP imele isichasiso sama-oligosaccharides abilayo, ama-disaccharides, ama-monosaccharides, nama-polyols. I-FODMAP iyi-carbohydrate yochungechunge olufushane okunzima ukwamukelwa nokufakwa kuyo, okudala izimpawu ezingenhla.
Ukudla okuphezulu ekudleni kwe-FODMAP:
- ukolweni
- rye
- ugaliki
- umnsalo
- imifino eminingi
- fructose
- i-lactose.
Lokho kungadliwa ku-FODMAP:
- inyama
- bird
- inhlanzi
- amaqanda
- nati
- okusanhlamvu okungenayo i-gluten, njenge-oats ne-quinoa.
Okunye okuvunyelwe imikhiqizo yobisi (isb, ushizi) kanye nezithelo (isib., ubhanana namajikijolo).
Kuyini ukudla kwe-FODMAP?
Okokuqala, ukunikezwa kwamandla kuqeda ukudla okuphezulu ekudleni kwe-FODMAP. Ngemva kwamaviki angu-3-8, kancane kancane bangena kwimenyu ukuze banqume ngokunembile imikhiqizo onomphumela omubi ovela emathunjini kanye nomgudu wokugaya ukudla. Ngakho-ke, uzokwazi kahle ukuthi yimiphi imikhiqizo okufanele uqhubeke uyigwema ekudleni kwakho.
Ngaphezu kokuthuthukisa impilo yeziguli, lokhu kudla kwezokwelapha kusiza futhi ukususa amakhilogremu engeziwe ngokunciphisa inani lama-carbohydrates ekudleni. Ngakho-ke abantu abanamathumbu anempilo bangayisebenzisa ngezikhathi ezithile izinsuku ezingu-2-3, futhi basuse imikhiqizo engcolile ekudleni kwakho okufana namakhekhe, ushukela, imikhiqizo yobisi, nokudla okulula.