Iyi nzira yehutano yakagadzirirwa kubvisa zviratidzo zvisingafadzi zvevanhu vanorwara nehutachiona hwehurwere. Kugara uchizvimba, uchirwadziwa kurwadziwa mudumbu, uye kuzara - Kudya kweFODMAP kunobatsira kuibvisa.
Kusabviswa kubva kune mamwe macarbohydrates ekudya uye chikafu pachacho chakakamura kuita nhanho mbiri: kubviswa kwakazara kwezvimwe zvigadzirwa uye nekungwarira kudzoka kwavo. Pakupedzisira, murwere achava chikafu chega, achifunga nezvekuita kwemuviri kune zvimwe zvekudya zvemakhahydrates.
Izwi chairo FODMAP rinomiririra chirevo chemafuta anovirisa oligosaccharides, disaccharides, monosaccharides, uye polyols. FODMAP ipfupi-cheni makabhohaidhiretsi ayo anonetsa kugamuchirwa uye kupinzwa, zvichikonzera zviratidzo zviri pamusoro.
Zvikafu zvakakwirira mukudya kweFODMAP:
- gorosi
- rye
- hadiyo
- uta
- nyemba zhinji
- fructose
- lactose.
Izvo zvinogona kudyiwa paFODMAP:
- nyama
- shiri
- hove
- mazai
- nzungu
- Zviyo zvisina gluten, kunge oats uye quinoa.
Zvakare zvinobvumidzwa zvimwe zvigadzirwa zvemukaka (semuenzaniso, chizi) nemimwe michero (semuenzaniso, mabhanana nemabheri).
Chii chinodyiwa neFODMAP?
Kutanga, simba rekupa rinobvisa zvokudya zvakakwirira muFODMAP kudya. Mushure memavhiki 3-8, vanopinda zvishoma nezvishoma mumenyu kuti vanyatsoona zvigadzirwa zvaunenge uine maitiro asina kunaka kubva mumatumbo uye digestive turakiti. Saka, iwe unozoziva chaizvo izvo zvigadzirwa zvaunofanira kuramba uchidzivirira mukudya kwako.
Pamusoro pekuvandudza hutano hwevarwere, ichi chikafu chekurapa chinobatsirawo kubvisa mamwe mapaundi nekudzikisa huwandu hwemakhahydrates mukudya. Naizvozvo vanhu vane ura hune hutano vanogona kuishandisa nguva nenguva kwemazuva 2-3, uye bvisa zvinoraswa kubva mukudya kwako senge makeke, shuga, zvigadzirwa zvemukaka, uye svutugadzike.