Alkama yana taka muhimmiyar rawa a cikin abincin da yawancin mutane suke. Cereal don karin kumallo, kayan yalki don abincin rana, abincin abincin dare, tare da alamu, kukis, da kuma kayan da ke cike da abinci, don yin kyan alkama. A lokacin da aka fara amfani da abinci mai sauƙi na FODMAP a duniya, duk abin da ke dauke da alkama ya kamata a guje masa a lokacin farkon lokacin cinyewa.
Ga mutumin da yake cin abincin yammaci na Yamma, wannan ƙuntatawa zai zama abin ƙyama. Duk da haka, sabon binciken zai yiwu kawai ya sanya abincin da ya fi sauki. Bari mu dubi irin yadda alkama ya kasance a cikin ƙananan FODMAP.
Me yasa Alkama ne Matsala
Duk da yake mutane da yawa sun gaskata cewa alkama mai gina jiki a alkama yana da matsala ga mutanen da ke da IBS , masu bincike na FODMAP daga Jami'ar Monash sun gano wani nau'i na alkama a matsayin mai laifi - carbohydrate da ake kira fructan. Saboda fructan wani abu ne wanda ba shi da digested (ma'anar cewa ba a karye shi a cikin ƙananan hanji da kuma tunawa cikin jini), zai sa hanyar shiga cikin babban hanji inda akayi amfani da kwayoyin kwayoyi . Wannan hulɗar ya haifar da fermentation na carbohydrate, wanda zai haifar da iskar intestinal wanda zai iya haifar da matsalolin ciki da motsa jiki (cututtuka) da matsaloli na IBS.
Saboda wannan sakamakon cin abinci da ke dauke da fructans a kan bayyanar IBS, duk abincin da ke dauke da fructans an lura da abinci mai girma-FODMAP kuma ya kamata a guji shi a lokacin farko na abinci. Wannan ya hada da dukkan kayayyakin da aka yi da alkama, (da kayan lambu da yawa kamar tafarnuwa da albasa).
Mutanen da suka bi abincin suna ƙarfafa su cinye sutura masu kyauta na abinci masu so.
Wannan ba ya nufin cewa mutane da IBS ba za su ci alkama ba. Hanyoyin cin abinci shine kamar yadda idan mutum ya kammala aikin farko (kusan makonni biyu zuwa shida), wannan shawarwarin shine don sake farawa kowace nau'i na FODMAP , ciki har da fructans, koma cikin abincin don tantance ikon mutum don jure wa abinci ba tare da fuskantar bayyanar cututtuka ba. Makasudin abincin shine abincin mutum don cin abinci mai yawa kamar yadda mutum zai iya yayinda yake jin dadin narkewa.
Sakamakon bincike a shekarar 2015
Masu bincike na low-FODMAP na Monash University suna ci gaba da gwada abinci don abun ciki na FODMAP. Hanyar mafi kyau ta tsaya a kan waɗannan sabuntawa shine sauke da Abun Diet na Low-FODMAP zuwa na'urarka ta hannu.
A ƙarshen shekara ta 2015, app ya bayyana cewa an samo kananan ƙwayoyi na alkama a ƙananan FODMAPs saboda yawancin mutanen da ke da IBS. Musamman ma, abin da aka yarda (yarda da lokacin cirewa) shine:
- Ɗaya daga cikin yanki na farin alkama
- 1/2 kopin dafa shi alkama taliya
Abin da wannan ke nufi a gare ku
Lalle ne ƙwarewar cin abincin gurasa ko don jin dadin ƙananan manna zai sa rage cin abinci ya fi dacewa.
Yanzu za ku sami zabi fiye da abin da za ku iya ci a taron jama'a ko lokacin da ake buƙatar cin abinci a kan gudu. Idan kun kasance kuna guji ƙoƙarin ƙoƙarin yin amfani da wannan magani mai kyau saboda tsoron cewa ba za ku iya yin amfani da duk hane-haren abincin ba, wannan sabon binciken zai iya zama abin da kuke buƙatar ba da abinci.
Akwai wasu abubuwa da yawa don tunawa da alkama:
Da farko, idan yazo da FODMAPs, juriyar mutum zai iya bambanta. Saboda haka, kawai saboda Lab ya ce abinci yana da juriya ba yana nufin cewa jikinka zai yarda ba. Ta hanyar gwaji da kuskure zaka iya tantance haƙurin jikinka ga wani abinci.
Gaba, akwai batun batun alkama a alkama. Ba a yi halayyar rashin haƙuri ba tare da halayyar dan-celiac tare da alamomin bayyanar gastrointestinal (ciki har da IBS), da kuma cututtuka na yau da kullum da ke shafi sauran sassan jiki. Saboda haka, yayin da za ka iya jure wa ƙananan fructan da aka samo a cikin abincin da ke sama, jikinka yana iya kasancewa da mummunar maganin ga masoyan da aka samo a cikin wadannan abincin.
Karshe, cin abinci da aka yi tare da alkama mai laushi, irin su gurasa da taliya, yanzu yana da kyau don abubuwan da ke ciki, amma sun haɗu da yawan ƙwayar cutar cututtukan zuciya, ciwon sukari, da kuma kiba.
Kamar yadda kake gani, yanke shawara game da ko za ku ci alkama yayin da ake cin abinci na low-FODMAP ko kowane abu ne na sirri. Za ku fi dacewa da jin daɗin jin daɗin ku da lafiyar ku ta hanyar sauraren jikinku, kuyi bayani game da sakamakon alkama akan lafiyar ku, da kuma lura da gyare-gyare.
Sources:
Biesiekierski
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.