Ƙananan FODMAP Diet zai iya rage alamomi a wasu yanayi
Duk da yake akwai abinci da yawa waɗanda aka yi amfani da su don amfani da mutanen da ke fama da cututtukan zuciya (IBD) , akwai ƙananan hanyar bincike wanda zai iya tabbatar da ko iyawar waɗannan abubuwan da zasu iya taimaka wa IBD.
Ƙananan cin abinci na FODMAP yana kara karuwa ga mutanen da ke da dabi'u masu narkewa, mafi mahimmanci ga ciwo mai jijiyar zuciya (IBS) .
FODMAP na tsaye ne ga Oligosaccharides na Fermentable, Disaccharides, Monosaccharides, da Polyols, da kuma ƙananan abinci na FODMAP, abincin da ke dauke da waɗannan abubuwa (waxanda suke da nau'o'in carbohydrates da sugars) an iyakance.
Wannan labarin zai bincika ƙananan abincin FODMAP da yadda aka nuna ya shafi IBD.
Abinci da kuma IBD: Elephant a cikin Ɗakin
Ga mutanen dake fama da cututtuka irin na IBD, cin abinci shine babban batu . A tarihi, ba a sami jagora mai yawa, ko ma shaida ba, game da yadda mutane tare da IBD zasu iya ci domin su fi dacewa da jikinsu ta hanyar tartsatsi ko ma a lokacin gyarawa .
Akwai labarun labaran da ke faruwa kamar su: mutanen da suka yi kokari wajen cin abinci wanda ya yi aiki a gare su. Abin baƙin ciki shine, yawanci shine sakamakon fitina da kuskure kuma wasu daga cikin abincin suna kunkuntar har ma suna iya rasa abinci mai mahimmanci. Duk da haka, mutanen da ke da IBD suna buƙatar cin abinci kuma suna magana akan yadda mummunar cututtuka suke, kuma ga rashin rashin abinci mai gina jiki, wadanda marasa lafiya suna son yin kokari don cin abinci.
Abin farin cikin, cin abinci yanzu ya zama mai mayar da hankali ga bincike, kuma kamar yadda masana kimiyya suka koyi, mutanen da ke tare da IBD zasu iya samun jagororin abinci mai kyau. Ɗaya daga cikin irin abincin da ake amfani da su shine rageccen abincin FODMAP.
Mene ne FODMAP?
FODMAPs ba daidai ba ne : ba kamar wanda zai iya kallon abincin da zai gano idan yana da ƙananan ko kuma a cikin FODMAPs.
Abin da ya sa aka gwada abinci akan abubuwan da ke ciki na FODMAP kuma babu ƙananan lissafin inda za a iya duba abinci.
Duk da haka, sanin abubuwan da aka tsara na FODMAP acronym na iya taimaka wa waɗanda suke amfani da wannan abincin. Mahimmin bayani shi ne cewa wasu kayan abinci sun fi dacewa su shawo da kuma cewa wasu mutane na da ƙananan alamu idan waɗannan abubuwan suna iyakancewa.
F Tsayayye don Fassara. Tsarin gurasar shine lokacin da abinci ya rushe ta hanyar bukukuwa, kwayoyin, ko kwayoyin halitta. Lokacin da wannan ya faru a cikin hanji, akwai wasu kayan aiki, ciki har da hakar mai-mai zurfi da gas.
O Stands for Oligosaccharides. Oligosaccharides sune carbohydrates wadanda sun hada da wani wuri tsakanin sifofin da aka tara tsakanin 3 da 10. Wasu oligosaccharides ba za a iya nutsewa a cikin hankalin mutum ba domin jiki ba ya samar da enzyme mai kyau (alpha-galactosidase) don yada shi.
D Tsaya ga Disaccharides. Wani rikici shine nau'in sukari wanda shine ainihin nau'i biyu na sugars tare da abin da ake kira haɗin glycosidic. Har ila yau, magungunan magungunan magunguna ne na taimakawa wajen taimakawa cikin enzymes a cikin jikin mutum, amma akwai wasu mutanen da basu iya isa wadansu daga cikin wadannan enzymes.
M Stands for Monosaccharides . Tsarya guda ɗaya shine sukari daya (wanda shine "mono" ya zo a cikin) wanda ba za'a iya rushewa a kananan sassa ba. A lokacin narkewa, carbohydrates sun rushe zuwa cikin litattafai, wanda ƙananan ƙwayar take ɗauke da su.
P Tsaya ga Polyols. Polyols su ne sukari na sukari wanda aka samo cikin 'ya'yan itatuwa da kayan marmari. Har ila yau akwai polyols wanda aka sanya mutum, irin su kayan zaki irin su sorbitol da xylitol. Wasu polyols ba su da cikakken digested, wanda shine dalilin da yasa suke da ƙananan calories, saboda sun wuce cikin jiki.
Za a iya taimakawa kamfanin IBD?
Babu halin yanzu a kan yadda yawancin abincin FODMAP zai taimaka wa mutane tare da IBD.
Akwai wasu nuances ga wannan, duk da haka, saboda IBD ba cuta daya bane amma da dama cututtuka tare da bakan da ke da nau'o'in halaye. An sani cewa rage FODMAPs ba zai taimaka ba tare da ƙumburi da IBD ya haifar. Duk da haka, wasu mutane tare da IBD suna da alamun bayyanar cututtuka ko da a lokacin da basu da kumburi (kuma suna iya fuskantar nau'i na gafara).
Ƙananan abinci na FODMAP yana samun mafi yawan kulawa don magance IBS. Saboda mutane tare da IBD zasu iya samun IBS , zai yiwu cewa rage cin abinci na FODMAP zai taimaka wa waɗanda ke tare da IBD waɗanda suke da, ko ake zaton suna da, IBS.
Akwai ƙananan binciken da ya nuna cewa ƙananan FODMAP sun taimaka wa mutanen da ke da IBD waɗanda suke da abin da ake kira "gut symptoms gut symptoms," wanda zai hada da IBS-kamar bayyanar cututtuka irin su gas, bloating, da kuma zawo. Wadanda suka kamu da wannan binciken sun dauki "zaman lafiya" a game da su na IBD, amma masu binciken bai yi wata gwaji ba don gano idan akwai ƙumbamar IBD ko wasu matsaloli na IBD dake faruwa a lokacin binciken. Ta wannan hanya, sakamakon yana da ɗan iyakance, amma wannan mataki ne na farko don ganewa idan ƙananan FODMAP zasu iya taimakawa mutanen da ke tare da IBD waɗanda zasu iya samun matsalar matsala.
Wani binciken kuma yayi la'akari da yadda rage cin abinci na FODMAP zai iya taimakawa tare da bayyanar cututtuka ga mutanen da suka yi jima'i (IPAA ko aikin gidan-wando-anal anastomosis) tiyata. Abin da suka gano shi ne, mutanen da ke da jaka suna da wani hali na malabsorption carbohydrate. A cikin wannan ƙananan binciken, marasa lafiya da ba su da huhu (wanda shine ƙonewa a cikin jaka) yana da ɗakunan ajiya kadan lokacin da aka rage FODMAPs.
An kiyasta Abincin Low FODMAP
Domin FODMAP ba wani abu ba ne wanda za a iya gani ta kallon abinci, tare da jerin abubuwan abinci zai taimaka wa duk wanda yake kokarin rage cin abinci na FODMAP. Da ke ƙasa akwai jerin jerin abubuwan da zasu iya taimaka wajen fahimtar abin da abincin zai iya aiki tare da wannan abincin:
- 'Ya'yan itãcen marmari: Ayaba, blueberries, strawberries, raspberries, lemu, abarba, inabi, cantaloupe, honeydew
- Kayan lambu: tumatir, letas, kale, alayyafo, kokwamba, karas, kore wake, kararrawa barkono, zucchini, squash, eggplant
- Ganye da kuma starches: Rice; quinoa; dankali; oats; magunguna na masara; gurasa maras yalwa, alade, crackers, kukis, da hatsi
- Dairy: Lactose-free madara, yogurt, cuku cuku, ice cream; magunguna ko tsofaffi; man shanu; cream
- Protein: Chicken, kifi, turkey, naman sa, naman alade, qwai, tsirrai mai yatsa, kirki ko man shanu almond, tsaba, wasu kwayoyi, ƙananan yankakken gurasa da kuma lebur
An kiyasta Abinci mai girma FODMAP
Dukkan abincin abinci na FODMAP ba iri ɗaya ba ne: wasu zasu sami matsayi mafi girma fiye da wasu. Yin aiki tare da mai cin abinci zai iya taimakawa tare da hadawa da duk wani abincin FODMAP mafi girma a cikin abincin. Wadansu mutane zasu iya jure wa kayan abinci FODMAP mafi girma yayin da wasu ba za su iya ba. Gaba ɗaya, wasu daga cikin abubuwan FODMAP mafi girma sun hada da:
- 'Ya'yan itãcen marmari: apples, mangos, pears, peaches, kankana
- Ganye: Alkama, hatsin rai, sha'ir
- Lactose: Milk, ice cream, yogurt
- Yankakken shuke-shuke: Soy, shinkafa, oat
- Legumes: Ganyo wake, waken soya, wake wake
- Sweeteners: Agave, zuma, high fructose masara syrup
- Kayan lambu: Bishiyar asparagus, farin kabeji, tafarnuwa, albasa, kullun peas
Shin Low FODMAP Ya Ƙuntatawa ga IBD?
IBD yana shafar narkewa da wasu mutane tare da IBD ba su da isasshen kayan abinci, ko dai saboda rashin iya cin abinci mai gina jiki ko saboda ƙananan hanji ba su shafan bitamin da ma'adanai yadda ya kamata.
Abin damuwa shi ne cewa rage cin abinci na FODMAP zai rage kayan abinci daban-daban kuma iska ta kasance mai tsauri, ta haifar da matsaloli masu mahimmanci. Ɗaya daga cikin binciken ya nuna cewa mutanen da ke tare da IBD sun riga sun ci abinci maras nauyi FODMAP. A wannan yanayin, masu bincike suna ba da shawarar yin aiki tare da mai cin abinci don zama hanya mafi kyau don gwada ƙananan abinci na FODMAP kuma har yanzu suna samun dukkan bitamin da ma'adanai da ake buƙata. Bugu da ƙari, ƙananan abinci na FODMAP baya nufin kasancewa mai cin ganyayyaki ba, amma a maimakon haka yana cikin ɓangaren tsarin cin abinci.
Yin tallafin ƙananan abinci na FODMAP ba shi da kariya daga fitina da kuskure, ko dai, duk da haka. Kowane mutum zai sami nauyin FODMAPs daban-daban wanda za a iya jurewa a kullum. Wannan yana buƙatar haɗuwa tare da salon rayuwa da dandano: ba abu mai kyau ba da tsarin rage cin abinci na FODMAP wanda ya ƙunshi abincin da ba'a so, ba za a samu sauƙin ba, ko kuma da wuya a shirya da kuma dafa. Ya kamata a lura cewa a cikin binciken ƙananan FODMAP, mahalarta ba su sami abincin da ke da wuya a bi ko ƙuntataccen abu ba, wanda mai yiwuwa ne saboda yawancin abincin da aka ƙayyade a matsayin low FODMAP.
Kalma Daga
Har yanzu ba mu sani ba game da yadda amfanin ƙananan kayan abinci na FODMAP ya kasance don mutanen da suke da IBD. Akwai wasu nazarin, amma ba su da cikakken isa ko kuma cikakken isa don yin duk wani yanke shawara duk da haka.
Ga mutanen da ke da IBD waɗanda ke da kyau game da kumburi ko wasu alamomin IBD amma har yanzu suna da alamun bayyanar, ƙananan abinci na FODMAP zai iya taimakawa. Zai iya taimakawa wajen rage siginar IBS-kamar bayyanar cututtuka da ke faruwa a yayin da ake sarrafa IBD.
Akwai albarkatun kan layi na yau da kullum don taimakawa wajen gano kayan abinci maras nauyi na FODMAP wanda zai dace da tsarin abinci mai cin abinci na IBD-friendly. Duk da haka, yana da muhimmanci a yi la'akari da abincin da ake amfani da su a cikin cin hanci da abinci.
> Sources:
> Charlebois A, Rosenfeld G, Bressler B. "Hanyoyin Gudanar da Abincin Abinci a kan Ciwon Halitta na Kwayoyin Flammatory Ciwo: Binciken Tsaro." Crit Rev Food Sci Nutr . 2016 Jun 10; 56: 1370-1378.
> Croagh, C, Shepherd SJ, Berryman M, Muir JG, Gibson PR. "Nazarin Pilot game da rage rage cin abinci na FODMAP mai cin abinci a kan marasa lafiya marasa lafiya." Flamm Bowel Dis . 2007; 13: 1522-1528.
> Gearry RB, Irving PM, Barrett JS, et al. "Rage yawan abincin da ake amfani da shi a cikin ƙananan carbohydrates (FODMAPs) yana inganta cututtuka na ciki a cikin marasa lafiya da cututtuka na jini - bincike mai matukar jirgi." J Crohns Colitis 2009; 3: 8-14.
> Gibson PR. "Amfani da ƙananan-FODMAP abinci a cututtukan cututtukan jini." J Gastroenterol Hepatol . 2017 Mar; 32 Samar 1: 40-42.
> Macfarlane GT, Macfarlane S. "Cigaba cikin ƙwayar jikin mutum: sakamakon nasa na ilimin likita da kuma taimakawa wajen maganin rigakafi." J Jarin Gastroenterol . 2011 Satumba; 45 Samar: S120-S127.