Okuqukethwe
Kuyini ukudla okuphansi kwe-FODMAP futhi kufaneleka kubani?
Ukuphila
Lokhu kudla, okuqeda i-fructose ne-lactose ohlelweni lokudla, kuhloselwe abantu abane-bowel syndrome ecasulayo.
Uma izikhathi eziningi ulandela indlela odla ngayo ngoba ufuna ukunciphisa isisindo noma ngenxa yezizathu zokuziphatha (njengokudla okuyi-climacteric noma i-vegan), kwesinye isikhathi kufanele ukwamukela ukudla ngenxa yezizathu zempilo. Kukhona labo okufanele banqande ukudla nge-gluten ekudleni kwabo, labo abadla noma yiluphi uhlobo lobisi, ngokwesibonelo, nalabo abathola ukudla kwe-'FODMAP '.
Futhi yini eyenza Ukudla 'FODMAP'? UDkt. Domingo Carrerma, isazi sokudla okunomsoco e-Medical-Surgical Center for Digestive Diseases (CMED), uchaza ukuthi sibhekene nohlelo lokudla olunokuqukethwe okuncane kakhulu kwe-fructanide, okungukuthi: i-fructose, i-lactose, i-galactose, i-xylitol noma i-maltitol, isibonelo. "Okuqukethwe izithelo, imifino, amaswidi, amantongomane, imidumba kanye nofulawa njengesinkwa ne-pasta kuvinjelwe kakhulu," kusho lochwepheshe.
Lokhu kudla kuboniswe kubantu abanokungabekezelelani kwe-fructose noma i-malabsorption, i-irritable bowel syndrome, i-bacterial overgrowth syndrome futhi ngokuvamile yonke i-dysbiosis noma ukungalingani ku-microbiota yamathumbu. UMereia Cabrera, isazi sokudla okunomsoco esikhungweni iJúlia Farré, uyanezela ukuthi, nakuba ingasetshenziswa ezimweni ezinjengokwanda kwamagciwane, “kunobufakazi obuningi futhi obungcono kakhulu uma kuhlotshaniswa nezifo. engaphathekile wamathumbu syndrome".
Indlela yokudla ye-FODMAP isebenza kanjani
Mayelana nendlela ukudla okusebenza ngayo, kuchaza uDkt. Carrerma ukuthi kuhlanganisa isigaba esinqunyelwe kakhulu samasonto amane kuya kwayisithupha ubude besikhathi obuncane, kulandelwa ezinye izigaba ezintathu zesikhathi esifanayo lapho ukudla okune-fructose kubuyiselwa kancane kancane kusuka kumanani aphansi kuya phezulu. U-Mireia Cabrera ubonisa ukuthi akubalulekile nje kuphela ukuvumelanisa lokhu kudla nezimpawu zecala ngalinye, kodwa futhi ukucabangela ukuthi akuyona ukudla okunempilo.
Uma sikhuluma ngalokhu kudla ngokuqondile, uthi ukudla okufanele sikugweme kufaka phakathi izithelo ezifana ne-apula, i-pear, ipentshisi, uphayinaphu, i-kiwi, i-strawberry, ubhanana…; imifino eningi njengotamatisi, upelepele, u-anyanisi, ugarlic, isanqante, ithanga, ulethisi noma i-broccoli, isibonelo. “Futhi ubhontshisi kanye nama-chickpeas kuvinjelwe; zonke izinhlobo zama-dessert noshokoledi; Amantongomane afana nama-cashews, omisiwe, ama-prunes, ama-hazelnuts, amantongomane. Futhi ukusetshenziswa kwesinkwa, i-pasta namakhukhi kusesilinganisweni kakhulu, ”kwengeza udokotela.
Ukugcina kanjani ukudla kude nasekhaya
Nakuba kuwukudla okuvimbela kakhulu, ukukulandela ekhaya akuyona inkinga enkulu. Ubunzima buyeza, isibonelo, uma ngolunye usuku uyodla ngaphandle. «Kubaluleke kakhulu ukubuza abalindi imininingwane yezithako zezitsha ukuze uqiniseke ukuthi zibunjwe kanjani. Inketho elula ngokuvamile inyama eyosiwe noma inhlanzi namazambane agazingiwe noma imifino efanelekile ”, kutusa isazi sezokudla. Ngakolunye uhlangothi, uyanezela uDkt. Carrerma ukuthi le 'mifino efanelekayo' ingaba, isibonelo, amakhowe, amakhowe, i-watercress, ulethisi wewundlu, isipinashi, i-zucchini noma ikhukhamba.
Ngaphandle kweziqondiso zokudla 'ze-FODMAP', ukuqeda uDkt. Domingo Carrerna uchaza ukuthi, uma uhlushwa, isibonelo, i-bowel syndrome ecasulayo, kungcono ukukhawulela amafutha agcwele, njengokudla okusheshayo, inyama yenkomo, amasoseji angaqinile, ushizi omdala, ukhilimu noma amabhotela, kanye nesinkwa nesigayiwe. "Akufanele uthathe amakhekhe futhi kungcono ukuthatha ubisi neyogathi ngaphandle kwe-lactose nesinkwa ne-pasta ngaphandle kwe-gluten, futhi kungcono ukupheka ku-grill, kuhhavini noma okuphekwe", kuphetha yena.