(Futhi Lihlobene Kanjani Nezinhlamvu ZaseGluten?)
Uma unesifo se-celiac, akungabazeki ukuthi udinga ukulandela ukudla okungekho gluten. Kodwa uma une-senitivity engeyona i-celiac ye-gluten (noma isifo sofuba esiyingozi), kunobunye ubufakazi bezokwelapha ukuthi enye yokudla ingase ikusize: ukudla okuphansi kwe-FODMAP.
Ungase ucabange njengamanje: O, cha - hhayi enye ukudla okukhethekile okumele uyilondoloze.
Futhi yebo, ukudla okuphansi kwe-FODMAP kungase kube nzima kakhulu (kepha okungenakwenzeka ngaphezu kokudla okungekho gluten). Nakhu okuphansi kwezesayensi ngemuva kokudla, nokuthi ungayilandela kanjani ngempela.
I-Science Behind Diet Low-FODMAP Diet
"I-FODMAP" imelela "ama-oligosaccharides, ama-disaccharides, ama-monosaccharides nama-polyols". Ama-oligosaccharides, ama-disaccharides, ama-monosaccharides nama-polyols yiwo wonke uhlobo lwe-carbohydrate evame ukutholakala ekudleni esikudlayo.
Ingxenye "ye-fermentable" ibalulekile ngoba yilokho okushiwo lezi zinhlobo ze-carbs endleleni yakho yokugaya ... futhi ukucabanga ukuthi lokhu kuvutha kungaholela ezinhlobonhlobo ezingakhululekile (ezilungile: ezibuhlungu) izimpawu ezibonisa ukuzwela kwe-gluten ne-IBS. Labo abathintekayo kuma-FODMAP kubonakala bebhekene nokuqothulwa, isifo sohudo, ukuvinjelwa, igesi elidlulele, ukuhlukunyezwa kanye nobuhlungu besisu.
Ekulweni okuphansi kwe-FODMAP, eyenziwa ngabacwaningi eMonash University e-Australia ukuphatha isifo sofuba esiswini, ukunciphisa noma ukuqeda lezi zinhlanganisela, ngaleyo ndlela (ngakho-ke inkolelo iyahamba) ukunciphisa noma kuqeda izimpawu eziza ngokuzidla.
Ungase uzibuze ukuthi lokhu kuhlobene kanjani neprotheyini gluten, etholakala ngotshani, ibhali kanye ne-rye. Njengoba kuvela, ukolweni nezinye izithelo ze-gluten kukhona ukudla okuphezulu-kwe-FODMAP - ngaphezu kweprotheyini ye-gluten, okusanhlamvu nakho kunezigaba eziphakeme ze-fructans, i-carbohydrate engumhlobo we-fructo-oligosaccharide.
Yiziphi ezinye izidakamizwa engizidingayo ukuze nginciphise ngesidlo se-Low-FODMAP?
Izindaba ezimbi, ama-FODMAP atholakele kokudla okuvamile. Izindaba ezinhle ukuthi, ungahle uzwele kuzo zonke izinhlobo ze-FODMAP, ngakho-ke angeke udinga ukukhawulela noma ukuqeda konke lokhu kudla ukuze uzizwe ungcono.
Izithelo ze-Gluten ziphezulu ohlwini: ngokusho kwe-University of Monash, labo abalandela ukudla okuphansi kwe-FODMAP kufanele banciphise noma basuse yonke imikhiqizo engekolweni, i-barley- kanye ne-rye, esikhundleni sokusanhlamvu okusanhlamvu koguten, i-pasta nokunye ukudla.
Uma uzwela ekudleni kwe-FODMAP, kufanele futhi uqaphele isitashi sikakolweni, esiqala ukudlala ekudleni okungenalutho lwe-gluten (nakuba isitashi sikakolweni esasungulwa ngenxa yalokhu kusetshenziswa kubhekwe njenge-gluten-free, kusengumthombo fructans).
Ngokusho kweYunivesithi yaseMonash, izithelo eziqukethe amazinga aphezulu ezinhlanganisela ze-FODMAP zihlanganisa ama-apula, amapheya, ama-mangos, amaperesi nama-plums. Ubhanana namagilebhisi babhekwa njenge-FODMAP ephansi.
Imifino enezinga eliphezulu le-FODMAP ihlanganisa i-garlic no-anyanisi (ochwepheshe abaningi bayeluleka ekuqedeni lezi ngokuphelele), isisu se-asparagusi, ama-artichokes, ama-leeks, ummbila omnandi nemifino / ubhontshisi. Ungakwazi ukufaka endaweni yokudla isaladi njenge-ulethisi no-utamatisi, ukhukhamba, i-pepper bell, ubhontshisi obuluhlaza kanye ne-zucchini.
Ngokuphathelene nokuhamba kwezimbuzi, abadali bokudla baneluleka ukunciphisa noma ukuqeda imikhiqizo yobisi eminingi ephathelene ne-lactose efana nobisi, i-yogurt, i-ayisikhilimu kanye noshizi olunomsoco (i-lactose i-FODMAP).
Izinyosi ezinzima nemikhiqizo yobisi ye-lactose kufanele ifaneleke.
Uchwepheshe we-Irritable Bowel Syndrome unomhlahlandlela ophelele wokudla okuphansi kwe-FODMAP lapha: Uchwepheshe we-.com ku-Irritable Bowel Syndrome unomhlahlandlela ophelele wokudla okuphansi kwe-FODMAP lapha: Ukudla ku-Diet Low-FODMAP
Ingabe Inkinga Yami Injalo Ngempela? Noma ingabe i-FODMAP?
Kunzima ngempela ukukusho. Ucwaningo oluthile lubonise ukuthi abantu abanomzwelo we-gluten abangenayo i-celiac kubonakala sengathi bazwela ngempela amaprotheni, kanti ezinye izifundo zibonisa ukuthi ukudla okuphansi kwe-FODMAP kulungisa izimpawu zabo.
Kungenzeka ukuthi umuntu abe nezifo ezimbili ze-celiac kanye nokuzwela kwe-FODMAP, okusho ukuthi kuzodingeka babe yi-gluten-free ne-FODMAP ephansi.
Akukacaci ukuthi labo abangenayo isifo se-celiac kodwa okwamanje abasabelayo lapho bedla okusanhlamvu kwe-gluten empeleni basabela kumaprotheni gluten noma bethola izimpawu zabo kwezinye izingxenye ezinhlamvini (kubandakanya i-fructans).
Uma udokotela wakho ekutholile ukuthi unesifo se-celiac noma nge-non-celiac gluten ukuzwela, kufanele uqhubeke nokugwema zonke izinhlobo ze-gluten. Kodwa uma izimpawu zakho zingacacisi ekudleni okungenalutho okuqinile, okungahle kudingeke ucabange ukukhuluma nodokotela wakho ngokuzama ukudla okuphansi kwe-FODMAP. Ungathola ukuthi ukuqeda ukudla okunye okuphezulu-FODMAP kusiza.
Umthombo:
Uhlu lokutya lokudla lwe-Monash University Low-FODMAP, olutholwe ngo-Ephreli 14, 2015.