Mukati
Ndeipi iyo yakaderera-FODMAP chikafu uye kune yaani yakakodzera?
Kugara
Ichi chikafu, chinobvisa fructose uye lactose kubva muchirongwa chekudya, chakagadzirirwa vanhu vane kutsamwa bowel syndrome.
Kana nguva zhinji iwe uchitevera chikafu nekuti iwe unoda kuderedza uremu kana nekuda kwezvikonzero zvetsika (senge climacteric kana vegan kudya), dzimwe nguva unofanirwa kutora kudya kwezvikonzero zveutano. Kune avo vanofanirwa kurambidza chikafu chine gluten kubva pakudya kwavo, avo vanodya chero mhando yemukaka, semuenzaniso, uye avo vanotora 'FODMAP' yekudya.
Uye chii chinoitwa kudya 'FODMAP'? Dr. Domingo Carrerma, nyanzvi yezvokudya paMedical-Surgical Center for Digestive Diseases (CMED), anotsanangura kuti takatarisana nehurongwa hwekudya hune zvishoma zvishoma zvefructanide, iyo: fructose, lactose, galactose, xylitol kana maltitol, nokuti. muenzaniso. “Zviri mumichero, miriwo, zviwitsi, nzungu, mbambaira nehupfu hwakaita sechingwa nepasita zvinoganhurwa zvakanyanya,” inodaro nyanzvi iyi.
Kudya uku inoratidzirwa kune vanhu vane fructose kusashivirira kana malabsorption, irritable bowel syndrome, bhakitiriya overgrowth syndrome uye kazhinji zvose dysbiosis kana kusaenzana mumatumbo microbiota. Mireia Cabrera, nyanzvi yezvokudya paJúlia Farré centre, anowedzera kuti, kunyange zvazvo ichigona kushandiswa mumamiriro ezvinhu akadai sokukura kwebhakitiriya, “pane humwe uchapupu uye hwemhando iri nani kana huchienderana chinokanganisa bowel syndrome".
Iyo FODMAP yekudya inoshanda sei
Pamusoro pekuti kudya kunoshanda sei, anotsanangura Dr. Carrerma kuti inosanganisira chikamu chinorambidza zvakanyanya chemavhiki mana kusvika matanhatu yenguva shoma, inoteverwa nezvimwe zvikamu zvitatu zvenguva imwechete iyo zvokudya zvine fructose zvishoma nezvishoma zvinodzoserwa kubva pasi kusvika kune yakakwirira. Mireia Cabrera anonongedza kuti hazvisi zvakakosha chete kugadzirisa chikafu ichi kune zviratidzo zvechiitiko chimwe nechimwe, asiwo kufunga kuti hachisi chikafu chehupenyu.
Kana tikataura nezvekudya izvi zvakanyanya, anoti izvo zvekudya zvekudzivisa zvinosanganisira michero yakaita seapuro, peya, peach, chinanazi, kiwi, sitirobheri, mabhanana…; miriwo yakawanda yakaita sematomatisi, mhiripiri, hanyanisi, gariki, karoti, manhanga, lettuce kana broccoli, semuenzaniso. “Zvakare bhinzi uye chickpeas zvinorambidzwa; marudzi ose ezvokudya uye chokoti; Nzungu semacashews, mazambiringa akaomeswa, prunes, hazelnuts, nzungu. Uye kudyiwa kwechingwa, pasta nemakuki zvine mwero, "anowedzera chiremba.
Nzira yekuchengeta kudya kubva kumba
Kunyangwe chiri chikafu chinorambidza zvakanyanya, kuitevera kumba harisi dambudziko rakakura. Matambudziko anouya, semuenzaniso, kana rimwe zuva ukaenda kunodya. «Zvakakosha kubvunza vanomirira nezvezvinhu zvemidziyo yendiro kuti vave nechokwadi chekuumbwa kwavo. Sarudzo iri nyore kazhinji nyama yakagochwa kana hove nembatatisi dzakakangwa kana mimwe miriwo yakakodzera ”, inodaro nyanzvi yezvekudya. Nekuda kwake, anowedzera Dr. Carrerma kuti iyi 'miriwo yakakodzera' inogona kuva, semuenzaniso, howa, howa, watercress, lettuce yegwayana, sipinashi, zucchini kana cucumber.
Kunze kwe 'FODMAP' mirayiridzo yezvokudya, kupedza Dr. Domingo Carrerna anotsanangura kuti, kana iwe uchitambura, semuenzaniso, irritable bowel syndrome, ndiyo. zviri nani kudzora mafuta akazara, zvakadai sezvokudya zvinokurumidza, nyama yemombe, masoseji asina kuonda, cheeses akwegura, kirimu kana butters, pamwe chete nechingwa uye chakarohwa. "Haufanire kutora mapeji uye zviri nani kutora mukaka ne yogurt pasina lactose uye chingwa uye pasta pasina gluten, uyewo zviri nani kubika pane grill, ovheni kana kubikwa", anopedzisa.