Matsar da Gluten-Free
Samar da canje-canje masu cin abinci yana ƙara zama muhimmin mahimmanci don gudanar da yanayin da dama da bayyanar cututtuka, ciki har da cututtukan karoid da cututtuka na autoimmune. Hanyoyin abincin da za su iya taimakawa wajen warkar ko inganta yanayin kiwon lafiya, rage bayyanar cututtuka, ko ma taimako don rage ko kawar da buƙatarku don wasu magunguna.
Ɗaya daga cikin shahararrun (wasu na iya cewa yayi) abincin abinci shine kawar da gurasar daga abincinku, wanda aka sani da bin "abinci mara cin abinci." Akwai tabbacin cewa cututtukan Celiac da ƙwarewa na gujewa suna taka muhimmiyar rawa wajen haifar da halayen motsa jiki da yanayi, ciki har da cututtukan thyroiditis da cututtukan thyroiditis da cututtuka na Hassimoto.
Masu aikin gina jiki da masu haɗin gwiwa sune, saboda haka, ƙara nuna cewa thyroid marasa lafiya-ko da wadanda suka gwada gwaji don cutar celiac-suna duba gwajin cin abinci mai yalwaci domin ganin idan sun sami taimako daga bayyanar cututtuka.
Wasu masana yanzu suna da'awar cewa amfaninsu na ainihi don ragowar yawan jama'a ba a cikin cin hanci ba, amma ta guje wa wani abu da ake kira FODMAPs.
Menene FODMAPs?
Fananan na FODMAP na nufin Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. Dukkanin sunadarin carbohydrate ne na gajeren lokaci (oligosaccharide) kwayoyin da aka samo a cikin abinci kuma suna cike da nauyin abincin da ke yammacin yammacin da ake fama da shi a cikin ƙananan hanji a cikin ragowar jama'a.
An ƙaddamar da rage cin abinci na FODMAP a Jami'ar Monash a Melbourne. Akwai, Peter Gibson, MD da Susan Shepherd, Ph.D. gano cewa ƙuntata FODMAPs daga cin abinci yana da sakamako mai tasiri ga mutanen da ke fama da cututtukan zuciya da kuma sauran nau'o'in gastrointestinal.
Ba wai kawai waɗannan abincin ba ne kawai da aka tunawa, amma kwayoyin da ke cikin gut sunyi sauri da sauri, wanda ya kara gas kuma yana haifar da jini da rashin tausayi. A cewar wadannan masana, likitoci, ƙananan kayan abinci na FODMAP sun taimaka wajen rage alamun bayyanar cututtuka, ciki har da ciwo a cikin ciki, gas da bloating, maƙarƙashiya, cututtuka, da kuma tashin hankali.
Wanne Abincin Abinci ne da Low FODMAP?
Akalla guda guda mai girma FODMAP abinci-high fructose masara-syrup-ba wani ƙwararra ba ne cewa duk wani mai hankali lafiyar jiki ya kamata ya daina, wasu manyan abubuwa na FODMAP sun fada cikin jinsin wadansu abinci mai lafiya. Gwa, wasu hatsi (ciki har da alkama, hatsin rai, da sha'ir), 'ya'yan itatuwa na dutse kamar apples, cherries, da dai sauransu, da kayan lambu daban-daban, ciki har da broccoli da Brussels sprouts duk sun fada cikin babban nau'in FODMAP.
Wasu wasu kayan abinci na FODMAP masu yawa wanda ya kamata a kauce masa a kan ƙananan abinci na FODMAP sun hada da:
- Sauran kayan lambu ciki har da tafarnuwa, da albasarta, alamomi, zane-zane, artichokes, da kuma farin kabeji
- Wasu wake, ciki har da koda, hannu, mung, soya, da koda
- Namomin kaza
- Peas
- Yawancin 'ya'yan itatuwa, ciki har da apples, apricots, avocados, berries, cherries, bututun, mango, pears, plums, da kankana
- Sausages da kuma sarrafa nama
- Yawancin kayayyakin dake dauke da alkama
- Sauran hatsi, ciki har da amaranth, sha'ir, da kuma rubutun
- Yawancin kayan kiwo
Saboda haka, wace irin abincin ne mai sauƙi FODMAP? Abinci, kaji, qwai, kifi, hatsi marasa kyautar alkama, quinoa, 'ya'yan itatuwa marasa dutse, da kayan lambu daban-daban. A nan ne mai amfani FODMAP kayan abinci don tunani da kuma jerin sauran kayan aikin abinci na FODMAP .
Za a iya taimakon ku mai sauƙin FODMAP?
Don ƙayyade idan kana kula da manyan kayan abinci na FODMAP, zaka iya yin gwajin kai.
Fara ta hanyar kawar da kayan abinci mai girma na FODMAP gaba ɗaya don makonni takwas. A wannan batu, sake mayar da abinci ɗaya a cikin kwana hudu kuma auna ma'auninku da bayyanar cututtuka. Idan kana da wani abu, jira wani mako kafin sake komawa da wani abinci.
Yana da kalubale don kawar da abinci daga abincinku. Kuma cin abinci na FODMAP ya fi dacewa fiye da mafi yawan. Amma idan kana da alamun cututtukan gastrointestinal, zai iya zama darajar ƙoƙarin ƙoƙarin cin abinci na FODMAP da kuma ajiye shafukan kusa akan yadda kake ji bayan haka.
A halin yanzu, don shiriyar girke-girke, hanya mai mahimmanci ita ce littafin, The Complete Low-FODMAP Diet , co-rubuta by Drs. Gibson da makiyayi.
Bugawa ta baya
Sakamakon gwaji na asibiti, na farko a cikin Amurka, an bayar da rahoton a watan Mayu na shekara ta 2016 cewa yawancin abincin FODMAP ya taimaka fiye da rabin mutanen binciken binciken shawo kan alamun cututtukan zuciya.
> Sources:
> Eswaran, Shanti, Chey, William et. al. A Low FODMAP Diet Nada Rayuwa na Rayuwa, Rage aikin rashin lafiya, da kuma inganta yawan barci a cikin marasa lafiya tare da rashin jijiyar ciwo da karu da ƙwayar cuta: Sakamako Daga Ƙididdigar Random, Ƙarƙashin Control. Gastroenterology, 2016; 150 (4): S172 DOI: 10.1016 / S0016-5085 (16) 30665-5.
> Gibson, Shepherd, et al. "Gudanar da Gurasar Abincin Gurasar Abincin Gastrointestinal Hoto: Hanyoyin FODMAP" J Gastroenterol Haspatol. 2010; 25 (2): 252-258.