FODMAPs ƙungiyar carbohydrates ne a cikin abincin da aka gano a matsayin taimakawa wajen bayyanar cututtuka na ciwon jijiyar jinji (IBS). Masu bincike sun gano cewa lokacin da mutanen da ke tare da IBS suna bin abinci mai sauƙi a cikin FODMAPs , mutane da dama sun sami babban taimako na alamar wariyar launin fata .
Menene FODMAP ya Tsaya?
Kalmar FODMAP ita ce wani ɓangare na ƙungiyar masu bincike a Jami'ar Monash dake Australia a matsayin hanyar da za a mayar da su ga waɗannan ƙwayoyin carbohydrates:
- Fermentables
- Oligosaccharides (sun hada da fructans da galactans)
- Disaccharides (madara sugar lactose)
- Sakamako (fructose)
- Polyols (sugar alcohols kamar sorbitol, mannitol, xylitol, da kuma maltitol)
Menene Ya sanya Carbohydrate FODMAP?
FODMAPs sune abubuwa da ƙananan hanji suke kula da su. Wannan na nufin sun zama samuwa don kwayoyin cutar da ke cikin babban hanji.
Da digiri daban-daban, FODMAPs suna da ingancin kasancewa mai da hankali, wanda, a cikin wannan mahallin, na nufin cewa zasu iya hulɗa tare da kwayoyin guttuka da kuma isar da gas. Bugu da ƙari, kuma da nau'o'in sauye-sauye, FODMAPs na iya zama osmotic, ma'anar cewa suna ƙara ƙarar ruwa a cikin dutsen.
Ana tsammanin wannan karuwa a ko dai gas ko ruwa, ko duka biyu, yana taimakawa bayyanar cututtukan IBS kamar zafi, gas da bloating, da maƙarƙashiya da zawo.
Mene Ne Abincin Abincin Low-FODMAP?
Masu binciken daga Jami'ar Monash sun tsara abincin mai sauƙin FODMAP a matsayin magani ga IBS.
Abinci yana buƙatar kauce wa duk wani kayan abinci mai girma-FODMAP don lokacin kawarwa a ko'ina a tsakanin makonni biyu zuwa takwas. A ƙarshen wannan lokacin kawarwa, sannu da hankali gabatar da kowane nau'in FODMAP baya zuwa cikin abincin-daya bayan daya-zuwa daidai abin da FODMAPs ke da matsala.
Shirin reintroduction yana da mahimmanci.
Ba kowane nau'in FODMAP ba ne matsala ga kowane mutumin da ke da IBS. Bugu da ƙari, bin cikakken cin abinci da aka kawar da shi na tsawon lokaci yana zaton inganta yanayin haɗin kai ga FODMAPs mai wuya. Har ila yau sake dawowa ya fi dacewa ya gane abin da FODMAPs ke iya jurewa kuma wanda ya haifar da bayyanar IBS. Duk da haka, ana ƙarfafa mutane su ci kamar bambancin abincin da zai yiwu yayin da yake girmama mutum FODMAP.
Wanne ne Ƙananan FODMAP Abinci?
Abinci mai sauƙi na FODMAP shine ga duk wanda ke da IBS kuma wanda ya damu don amfani da tsarin cin abinci na abinci. Wannan ya hada da tsofaffi na dukan shekaru, yara , da kuma mutanen da suka bi cin abinci maras cin nama ko cin ganyayyaki . Har ila yau, akwai wasu bincike na farko da za su bayar da shawarar cewa wannan abincin zai iya taimakawa ga mutanen da ke fama da cututtukan Celiac ko cutar cututtuka na huhu (IBD) da kuma waɗanda ke ci gaba da samun alamun cututtukan da ba a buƙatar su ba ko da ma lokacin da aka magance lafiyayyen yanayin lafiya.
Resources
Ko da yake wannan abincin zai iya zama tasiri sosai, kuma yana iya zama kalubale. Yawancin abinci na yau da kullum suna dauke da sinadaran FODMAP masu girma, irin su alkama, ƙwayar sukari mai yawan sukari, albasa, da tafarnuwa. Don sakamako mafi kyau, bi wannan abincin a ƙarƙashin kulawa da ƙwararrun masu sana'a .
Cibiyar Monash ta Jami'ar Low FODMAP Aikace-aikacen Abinci yana da muhimmanci kuma yana samuwa ga duka iPhones da na'urorin Android. Wannan app ya ƙunshi mafi yawan bayanai na yau da kullum game da abun ciki na FODMAP na abinci daban-daban. Tare da dubawa mai sauƙi, zaka iya sanin idan abinci yana da tsawo ko rashin a cikin FODMAPs.
A lokacin kawar da wannan abincin, za ka iya samun kanka don yin abincin gida mai yawa. Mafi yawancin kayan abinci ko kayan sarrafawa sun kasance sun ƙunshi nauyin haɓakar FODMAP mai girma. Shirya kayan namanka yana tabbatar da cewa kana da cikakken iko game da abincin da za ku ci.
Amfani
Bincike ya gano cewa abincin mai sauƙi na FODMAP zai iya tasiri sosai idan an bi shi a karkashin kulawar mai cin abinci.
A cikin nazarin asibiti, kimanin kashi uku cikin dari na mutanen da ke da IBS sun sami gagarumar gudunmawar alama yayin bin wannan abincin.
Duration
Wannan abincin ba an yi nufin amfani da dadewa ba. Yawancin abinci mai yawa-FODMAP suna da kyau ga lafiyar lafiyar gaba daya. Mafi yawa daga cikinsu an dauke su ne da magunguna, ma'anar cewa suna bunkasa kwayoyin lafiya . Sabili da haka, lokacin sakewa da ci gaba da sake gwada abinci shine muhimmiyar mahimmanci don tabbatar da cewa kuna cin abinci iri iri ba tare da samun alamun bayyanar ba.
Kalma Daga
Abinci mai sauƙi-FODMAP ita ce tsarin kulawa na farko na IBS wanda ke da bincike don tallafawa tasiri. Ga mutane da yawa da ke da IBS, cin abinci ya kasance mai canzawa. Amma abinci shine mai banƙyama. Ƙarin tallafi da albarkatun da kake da shi yayin bin abincin, abin da ka fi dacewa zai kasance cikin yanayin cimma nasarar taimako.
Kamar yadda yake tare da kowane tsarin kulawa da bayyanar cututtuka, ya fi dacewa don tattauna batun tare da likitanku kafin kokarin cin abinci. Domin suna da masaniyar tarihin likita da kiwon lafiya na yanzu, likitoci suna cikin matsayi mafi kyau don su shawarce ka game da ko abinci ya dace a gare ka.
Sources:
Gibson PR, Shepherd, SJ. "Gudanar da abincin da ake ci na abincin abincin abin da ya shafi aikin ciwon gingwadon ƙwayoyin cuta: FODMAP ya kusanci" Labarin Gastroenterology da Hepatology 2010; 25 (2): 252-258.
Nanayakkara WS, Firayim Minista, O'Brien L, Wilkinson TJ, Gearry RB. "Ƙarfafawa na rashin abinci na FODMAP mai mahimmanci game da maganin ciwon ciwo mai jiji: shaida a yau." Gastroenterology Clinical and Experimental 2016; 9: 131-142.