Ka'idar FODMAP tace cewa cin abinci mai yawa a cikin "FODMAPs" -sai ga magunguna, di-, mono-saccharides, da polyols, tarin kayan haɗin gwargwadon ƙwayoyin da aka samo a cikin yawancin abinci iri-sakamakon haɓaka yawan ƙarar ruwa da gas a cikin ƙananan ƙananan hanji, don taimaka wa bayyanar cututtuka irin su ciwo na ciki , gas, da kuma bloating , da kuma matsalolin motsa jiki da ƙutawar jiki. Ka'idar ta bayar da shawarar cewa bin abincin rageccen FODMAP zai haifar da raguwa a cikin waɗannan bayyanar cututtuka.
Bincike ya nuna cewa akwai alamun tasirin waɗannan abinci akan alamun. Hakanan, cin abinci mafi girma-abinci na FODMAP a lokaci guda zai ƙara, wanda zai haifar da bayyanar cututtuka wanda ba za ku iya fuskanta ba idan kun ci abinci a rarrabe.
A cikin ɓangarori biyu na gaba, za ku sami jerin abubuwan abinci masu yawa da manyan -FODMAP . Wannan jerin ya dogara ne akan binciken da aka sabunta daga Jami'ar Monash kuma zai iya canja a tsawon lokaci. Bugu da ƙari, ƙila za ku iya samun ƙwaƙwalwar ku ga abincinku.
Idan kana sha'awar biyan abincin FODMAP mai sauƙi, an bada shawarar cewa kayi aiki tare da mai sana'a mai cin abinci . Akwai haɗari don tsarawa abincinka naka. Yana da jaraba don karɓar wasu abubuwa bisa ga zaɓi na kanka, wanda zai iya haifar da cigaba da bayyanar cututtuka saboda rashin kulawa da ƙananan kayan cin abinci FODMAP. Yin aiki tare da kwararren likitanci masu cin abincin zai taimaka wajen tabbatar da cewa ku sami abincin jiki mai dacewa da daidaitacce, ciki har da cin abinci mai cin abinci mai cin abinci .
Kamar yadda yake tare da kowane sabon magani ko abin da ake ci na abinci, yana da kyau mafi kyau don tattauna batun tare da likitan ka.
Babban Lissafin Abinci na FODMAP
An gano alamun da ake bi da su a cikin FODMAPs:
'Ya'yan itãcen marmari:
- Apples
- Apricots
- Blackberries
- Cherries
- Garehul
- Mango
- Nectarines
- Peaches
- Pears
- Firma da prunes
- Lambobin hoto
- Kankana
- Babban maida hankali akan fructose daga 'ya'yan itace gwangwani,' ya'yan itace masu 'ya'yan itace ko ruwan' ya'yan itace
Ganye
- Barley
- Couscous
- Farro
- Rye
- Semolina
- Alkama
Lactose-Abincin Abincin
- Buttermilk
- Cream
- Ajiye
- Ice cream
- Margarine
- Milk (saniya, goat, tumaki)
- Cuku mai yalwa, ciki har da cuku da kuma ricotta
- Yogurt (na yau da kullum da Girkanci)
Abubuwan Dajiyar Kiran
- Maitatin Oat (ko da yake an yi amfani da 1/8 bauta-low-FODMAP)
- Soy madara (US)
Legumes
- Gasa wake
- Wakaikai masu bakin idanu
- Butter wake
- Chickpeas
- Lentils
- Koda wake
- Lima wake
- Soya
- Yayyafa Peas
Sweeteners
- Agave
- Fructose
- High fructose masarar syrup
- Honey
- Isomal
- Maltitol
- Mannitol
- Molasses
- Sorbitol
- Xylitol
Kayan lambu
- Artichokes
- Asparagus
- Beets
- Brussels sprouts
- Farin kabeji
- Seleri
- Tafarnuwa
- Leeks
- Namomin kaza
- Okra
- Albasa
- Peas
- Wasannin almara (farar fata)
- Shallots
- Snow peas
- Sugar snap peas
Low-FODMAP Abincin Abincin
An gano alamun da ake bi su a matsayin FADMAPs:
'Ya'yan itãcen marmari
- Avocado (iyaka 1/8 na duka)
- Ayaba
- Blueberry
- Cantaloupe
- Inabi
- Melon ƙwan zuma
- Kiwi
- Lemun tsami
- Lemun tsami
- Mandarin oranges
- Zaitun
- Orange
- Gwanda
- Plantain
- Abarba
- Rasberi
- Rhubarb
- Strawberry
- Tangelo
Sweeteners
- Artificial sweeteners cewa ba su ƙare a -ol
- Brown sukari
- Glucose
- Maple syrup
- Rashin wutar sukari
- Sugar (sucrose)
Dairy da Alternatives
- Almond madara
- Coconut madara (iyaka 1/2 kofin)
- Hemp madara
- Riki madara
- Butter
- Wasu ƙwayoyi, irin su brie, camembert, mozzarella, Parmesan
- Kyauta marasa lausose, irin su madara marasa lactose, ice cream, da yogurt
Kayan lambu
- Arugula (rukuni lakabi)
- Bamboo harbe
- Bell barkono
- Broccoli
- Bok choy
- Karas
- Celeriac
- Gudun Collard
- Kayan Kayan Kayan
- Masara (rabi cob)
- Eggplant
- Ganye
- Fennel
- Green wake
- Kale
- Letas
- Faski
- Parsnip
- Dankali
- Radicchio
- Labarun bidiyon (koreran sassa kawai)
- Alayyafo, jariri
- Squash
- Sweet dankalin turawa
- Sarkar Swiss
- Tumatir
- Turnip
- Water chestnut
- Zucchini
Ganye
- Amaranth
- Brown shinkafa
- Bulgur alkama (iyaka zuwa 1/4 kofin dafa shi)
- Oats
- Gluten-free kayayyakin
- Quinoa
- Kayan samfurori
Kwayoyi
- Almonds (iyaka 10)
- Brazil kwayoyi
- Hazelnuts (iyaka 10)
- Kayan yaduwa
- Kirki ba
- Pecan
- Pine kwayoyi
- Walnuts
Tsaba
- Caraway
- Chia
- Suman
- Sesame
- Sunflower
Tushen Protein
- Naman sa
- Kaza
- Qwai
- Kifi
- dan tunkiya
- Alade
- Shellfish
- Tofu da tempeh
- Turkey
Sources:
Barrett, J. & Gibson, P. "Gano Hidima na Malabsorption na Fructose da Sauran Harsoyin Carbohydrates" Cessation Gastroenterology 2007 XXXI: 51-65
Gibson, P. & Shepherd, S. "Tabbatar da abincin da ke cike da abincin da ke nunawa na aikin maganin bayyanar cututtuka: Aikin FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.
Jami'ar Monash Low FODMAP Diet App