Idan kun sha wuya sau da yawa daga cirewa, gas, sanyaya da / ko zawo, za ku iya samun yanayin da ake kira Irritable Bowel Syndrome ( IBS ), wanda ke shafar kimanin kusan miliyan 40 na Amirka. Shirin abinci na FODMAPs shine tushen tabbatar da shaida game da bayyanar cututtuka kuma zai iya taimakawa zuwa kashi 75 cikin 100 na masu fama da cutar ta IBS da su sami taimako daga alamun.
Mene ne FODMAPs Diet?
Abincin abinci na FODMPAs shine rage cin abinci na wucin gadi ga waɗanda ke fama da cutar ta IBS ko wadanda suke da nakasa irin ta ciwon ciki irin su ciwo, damuwa, gas, maƙarƙashiya ko zawo.
An tabbatar da wannan abincin da aka tabbatar da shaida ta zama mai tasiri wajen taimaka wa masu amfani da IBS da su sami taimako daga alamun.
FODMAPs sune bambance-bambance don abinci tare da wasu s ugars ko fibers waɗanda suke da wuya su yi digiri : Fermentable- Oligo-Di- da Monosaccharides da Polyols. Wadannan abincin suna cike da hanzarin ƙananan hanji kuma an kai su zuwa babban hanji inda zasu iya sa maye gurbin ruwa, gas, da sauran alamun GI marasa jin dadi. Mutane da yawa tare da IBS wadanda suke ci abinci mai kyau a cikin rahoton FODMAPs sun ji kamar suna da ruwa a cikin jiki.
Bugu da ƙari ga bayyanar GI, abubuwan abinci na FODMAP an haɗa su tare da tasirin yanayin da canza jikin kwayoyin cikin ƙuƙwalwarmu.
Misalan Ayyukan FODMAPs Mafi Girma
Gwargwadon ƙwayoyi (fructan): alkama, hatsin hatsin rai,
Oligosaccharides: Legumes, tafarnuwa, da albasarta, tushen chicory, inulin
Disaccharides (lactose): madara da yogurt
Madaficcharides (fructose): zuma, apples, kankana, mango
Kuma
Polyols (sorbitol da mannitol): apples, fruits of stone, candy free candy or gum
Wannan jerin yana ba da misali na abinci mai girma a FODMAPs. Yin aiki tare da likitan abincin mai gina jiki mai cin gashin abin da ake kulawa shine FODMAPs an bada shawara don gano cikakken jerin abinci da kuma saka idanu akan tasirin abinci.
Yana da muhimmanci a karanta labels a hankali a lokacin bin bin abincin FODMAPs mai low . Duk da yake alkama shine babban kayan abinci na FODMAPs, cin abinci marar yalwaci ba a la'akari da wani ɓangare na rage cin abinci na FODMAPs kamar yadda yawancin kayan abinci na FODMAPs zasu iya kasancewa a cikin abinci marasa abinci , irin su inulin da tushen tushen chicory.
Abin da zan iya tsammanin ta biyan ƙananan abinci na FODMAPs?
FODMAPs shine abincin koyo don gano abin da abinci ke shafar bayyanar GI. Bayan bin biyayyen abinci na FODMAPs mai saukin kai na tsawon makonni 4 zuwa 6, zaku iya fara ganin ci gaba a cikin alamar alamarku na gastrointestinal. Mutane da yawa waɗanda suka bi rashin abinci na FODMAPs suna nuna rahoton karuwa a matakan makamashi.
Bayan bin bashin abinci na FODMAPs don lokacin da aka adana, fara sake dawo da ƙananan kuɗin abinci na FODMAPs mafi yawan ku, wanda a lokaci guda don ganin idan sun haifar da rashin jin daɗi. Manufar ba shine ci abinci mai sauƙin abinci na FODMAPs ba, amma don cin abinci mara lafiya da bambance bambancen da basa haifar da matsalar GI.
Taimakon FODMAPs Resources
Idan kuna da sha'awar koyon ƙarin ko kuna son biyan abincin FODMAPs maras nauyi, wadannan albarkatun sune mahimmanci:
Yi amfani da wannan taimako don neman samfurori na FODMAPs masu girma, matsakaici, da ƙasa. Ana amfani da app ɗin akai-akai domin mafi yawan abincin da ke faruwa a yau.
Monash Blog
Wannan shi ne Ƙasidar Universal Monash Low FODMAP blog don abubuwan da ke faruwa a yau da kuma tukwici game da biyan abincin FODMAP low.
Kate Scarlata
Kate ita ce masanin ilimin likitanci da mai rijista da kuma marubucin littafin The complete Idiot don cin abinci tare da IBS da kuma marubucin co-marubuci na 21 na Tummy , mai jarida mafi kyawun New York Times. Ziyarci shafin yanar gizo don taimako da bayanin FODMAP mai taimako.
IBS-Free.net
Wannan ita ce shafin yanar gizon cin abinci mai cin gashin da aka rubuta da kuma masanin FODMAPs Patsy Castos. Littattafanta na IBS Free a Ƙarshe! Canja Carbs, Canja Rayuwarka, jagoran matakan da za a kai ga FODMAP kawar da abinci da dandano ba tare da FODMAPs Cookbook ba ne babban albarkatun don biyan abinci na FODMAPs.
> Sources:
> Staudacher et al. Daidaita abin da za a iya bayarwa a cikin kwayar cutar ta hanyar shawarwari don rage cin abinci a cikin masu carbohydrates mai fure (FODMAPs) tare da shawara mai dadi na yau da kullum a cikin marasa lafiya da ciwo mai jiji. J Hum Nutr Diet 2011 (5); 487-95.
> Chumpitazi BP et al. Ƙaddamar da gwaji na asibiti: Gut microbiome biomarkers suna hade da maganin asibiti zuwa rashin abinci na FODMAP a cikin yara tare da rashin ciwo mai jiji. Abincin Pharmacol Ther. 2015. Kafin bugawa .