Ko da yake zai iya zama tasiri sosai, abincin mai sauƙin FODMAP ga IBS zai iya zama ƙalubale don bi. Wannan shi ne ainihin gaskiya ga mutanen da suke cin ganyayyaki ko magunguna. Idan wannan ne ku, mai yiwuwa ku lura cewa yawancin abincinku na abinci sun nuna a cikin jerin manyan abinci na FODMAP . Amma wannan ba yana nufin cewa ba za ku iya ci nasara akan cin abinci ba. Bari muyi magana game da wasu matakai don samun nasarar ci gaba da cin abinci yayin da kake kasancewa ga gaskiyarka.
Aiki tare da Ƙwararren Ma'aikata
Daya daga cikin mahimman kayan abinci shine shawarar da zata yi aiki tare da masu sana'a. Bada cewa ku ci iri daban-daban fiye da mafi yawan yawan jama'a, kun rigaya san yadda wuya zai iya zama wani lokaci don samun dama ga abincin da ke aiki a gare ku. Tare da rageccen FODMAP, yanzu kuna da wani tsari na ƙuntatawa don damuwa game da. Amma, ba dole ba ne ka yi shi kadai! Yin aiki tare tare da wani wanda yake da cikakken sani game da cin abincin zai iya taimaka maka ka gano abin da za ka ci a cikin kowane yanayi da ka iya samun kanka. Mai sana'a na abinci zai iya taimaka maka ka tabbatar da cewa kana cin abinci abinci mai cike da kyau kuma ba a ɓace ba akan kowane kayan da ke da muhimmanci.
Saya App
Cibiyar cin abinci ta Monash University Low-FODMAP Aikace-aikacen Abincin shi ne tushen mafi yawan lokaci don bayani game da abincin abinci na FODMAP . Ana ci gaba da gwada sabon abinci. Aikace-aikace zai iya taimakawa wajen jagorancin ku zuwa nau'in kayan lambu mafi girma wanda aka bari yayin lokacin cirewa na rage cin abinci.
Ka tuna don ci gaba da gwaji
Abincin rageccen FODMAP baya nufin ya zama abincin abincin lokaci mai tsawo. Da zarar kun kasance a kan lokacin gyare-gyare na tsawon makonni huɗu, za ku fara tsari na gabatar da kayan da kuka rigaya don abincinku don tantance ikonku don jure su. Wannan yana nufin cewa za ka iya gano cewa zaka iya jin dadin wasu kayan abinci mai daraja da kafi so idan sun kasance a cikin FODMAPs.
Kula da hankali ga Protein
Tare da ƙuntatawa da ƙwayoyin legumes da yawa, ƙwayar low-FODMAP zai iya zama ƙalubale don cika bukatun ku. Labe-ovo masu cin ganyayyaki suna da ƙayyadaddun tsarin FODMAP fiye da kayan cin nama, kamar qwai, madara marasa lactose da kuma irin cuku da yawa ana daukar su a cikin FODMAPs. Ga wasu tushen tushen furotin da aka kwatanta da low-FODMAP:
Soy Products
Soya, soya da gari, da madara soya duk abincin abinci mai girma-FODMAP, amma tofu, tempeh, da seitan (non-celiacs kawai) duk an yarda a lokacin kaddamarwa. Zaka iya jin dadin madara da aka yi da furotin soya idan kana da damar shiga.
Sauran Legumes
Kamar waken soya, yawancin legumes sune a cikin FODMAPs. Duk da haka, ƙananan wake-wake da wake-wake (1/4 kofin), chickpeas (1/4 kofin), lentils (1/2 kofin), da wake wake (1/4 kofin), an yarda idan an tsabtace su. Ya nuna cewa FODMAPs an cire su daga waɗannan legumes a lokacin da gwangwani. Cin abinci da kuma wanke su yana wanke girman FODMAP don haka za a iya jin dadin su koda lokacin da kake cikin lokaci na kawar da abinci.
Milk Substitutes
Bugu da ƙari, ganyayyun furotin soya da aka ambata a sama, mafi kyawun madara mai madara don maye gurbin sunadarai na iya zama madara mai yalwaci, wanda aka samo shi a cikin FODMAPs.
An jarraba madarar Almond kuma an gano shi mai low-FODMAP amma ba dole ba ne tushen furotin.
Ganye
Quinoa zai iya kasancewa ne kawai zuwa ga hatsi kamar yadda yake da tushen furotin kuma an dauke shi maras nauyi a cikin FODMAPs.
Kwayoyi
Kwayoyi suna da sauƙi mai tushe na gina jiki. Kuna iya ji dadin su duka ko a cikin ƙananan kuɗi kamar masu nutsoro (idan dai babu wasu manyan sinadaran FODMAP). Ga wasu zaɓi na low-FODMAP:
- Almonds (iyaka 10)
- Brazil kwayoyi
- Hazelnuts (iyaka 10)
- Kayan yaduwa
- Kirki ba
- Pecans
- Pine kwayoyi
- Walnuts
Tsaba
Har ila yau, tsaba zasu iya ƙunsar nauyin ƙwayar matsala. Wadannan suna dauke su low-FODMAP:
- Chia tsaba
- Poppy tsaba
- Suman tsaba
- Tsaba Sesame
- Sunflower tsaba
Source:
Jami'ar Monash Low FODMAP Diet App Accessed Disamba 7, 2015.