Haeba u utloa bohloko hangata ha u tsoa bloating, khase, ho qhotsoa le / kapa letšollo, u ka ba le boemo bo bitsoang Irritable Bowel Syndrome ( IBS ), e amang batho ba Amerika ba limilione tse 40. Lijo tsa FODMAP ke mokhoa o thehiloeng ka bopaki oa ho laola matšoao 'me o ka thusa ho fihlela ho 75% ea bakuli ba IBS ba fumana phomolo ea matšoao.
Lijo tsa FODMAP ke eng?
Lijo tsa FODMPAs ke lijo tsa nakoana tsa ho felisa batho ba nang le bothata ba IBS kapa ba nang le bothata ba menoana e kang bohloko, bloating, khase, tiiso kapa letšollo.
Mokhoa ona o thehiloeng ka bopaki o bontšitsoe hore o atlehile ho thusa ba nang le bothata ba IBS ho fumana phomolo ea matšoao.
Li-FODMP li na le mantsoe a hlalosang lijo ka li- ugars kapa li-fibers tse ling tse thatafalloang ho li chesa : Fermentable- Oligo- Di- le Monosaccharides le Polyols. Lijo tsena ha lia kenngoa ka maleng a mangata 'me li fetisetsoa mala a maholo moo li ka etsang hore metsi a bolokehe, khase le matšoao a mang a GI a sa phutholohang. Batho ba bangata ba nang le IBS ba jang lijo tse phahameng ho FODMAPs, ba tlaleha hore ba ikutloa ba koaletsoe joalokaha eka ba na le balone ea metsi meleng ea bona.
Ho phaella matšoao a GI, lijo tsa FODMAP li boetse li amahanngoa le ho ama maikutlo le ho fetola libaktheria ka mahetleng a rona.
Mehlala ea Phahameng ea FODMAP Lijo
Fermentable (fructans): koro, eiee eiee,
Li-oligosaccharides: limela, konofolo, eiee, motsoako oa chicory, inulin
Li-disaccharides (lactose): lebese le yogurt
Li-monosaccharides (fructose): mahe, liapole, mahapu, mango
Le
Polyol (sorbitol le mannitol): liapole, litholoana tsa majoe, pompong e sa tsoekere kapa tsoekere
Lethathamo lena le fana ka mohlala oa lijo tse phahameng ho FODMAPs. Ho sebetsa le setsebi sa phepo ea lijo se ngolisitsoeng se koetlisitsoeng ke FODMAP e khothalletsoa hore e fumane lenane le feletseng la lijo le ho shebella katleho ea lijo.
Ho bohlokoa ho bala mangolo ka hloko ha u latela lijo tse fokolang tsa FODMAPs . Ha koro ke lijo tse phahameng tsa FODMAP, ho ja lijo tsa gluten ha ho nkoa e le karolo ea lijo tse fokolang tsa FODMAP ha lijo tse ngata tsa FODMAP li ka ba lijo tse nang le gluten , tse kang inulin le chicory root.
Ke Eng Seo Nka se Lebellang Ho latela Liphoofolo Tse Fokolang tsa FODMAP?
Li-FODMP ke lijo tsa ho ithuta ho fumana hore na lijo li ama matšoao a hau a GI. Ka mor'a ho ja lijo tse fokolang tsa FODMAP bakeng sa libeke tse 4 ho isa ho tse 6, mohlomong u tla qala ho bona ntlafatso ea matšoao a hau a matšoao. Ba bangata ba latelang lijo tse fokolang tsa FODMAP ba boetse ba tlaleha ho eketseha ha maemo a matla a matla.
Kamora ho latela lijo tse fokolang tsa FODMAP bakeng sa nako e khothalletsoang nako, qala ho khutlisetsa lijo tse fokolang tsa hau tsa FODMAP tse ngata tseo u li ratang, ka nako e le 'ngoe ho bona hore na li baka bothata. Sepheo ha se ho ja lijo tse fokolang tsa FODMAP bakeng sa bophelo, empa ho ja lijo tse phetseng hantle le tse fapaneng tse sa bakeng GI tsietsi.
Lisebelisoa tse thusang tsa FODMAP
Haeba u thahasella ho ithuta ho eketsehileng kapa ho batla ho latela lijo tse fokolang tsa FODMAP, lisebelisoa tsena lia hlokahala:
Monash University Low FODMAP App
Sebelisa lenaneo lena le thusang ho fumana lijo tse phahameng, tse mahareng le tse fokolang tsa FODMAP. Lenaneo lena le nchafatsoa khafetsa bakeng sa lijo tsa morao-rao.
Monash Blog
Ena ke blog ea Monash Univeristy Low FODMAP bakeng sa lihlahisoa tsa morao-rao le lintlha tsa ho latela lijo tse fokolang tsa FODMAP.
Kate Scarlata
Kate ke setsebi sa bophelo bo botle ba ho iphepa lijo 'me se ngotsoe ka lijo tsa mefuta ea lijo le mongoli oa Guide ea Complete Idiot ea ho Ja Lijo le IBS le motlatsi-'moho oa Tummy ea Letsatsi la 21 , New York Times e rekisoang haholo. Etela blog ea hae bakeng sa tlhahisoleseding e fanang ka thuso ea FODMAP le lisebelisoa.
IBS-Free.net
Ena ke websaeteng ea setsebi sa lijo tsa ho iphelisa le sa FODMAP se ngotsoeng Patsy Castos. Libuka tsa hae IBS Free qetellong! Fetola li-Carbs, Fetola Bophelo ba hau, tataiso ea mehato ea mohato oa ho felisoa ha FODMAP le Flavour ntle le FODMAPs Cookbook ke lisebelisoa tse kholo tsa ho latela lijo tsa FODMAPs.
> Mehloli:
> Staudacher et al. Ho bapisoa ha matšoao a matšoao ho latela keletso ea lijo tse fokolang lik'habohaedreite tse nang le fermentable (FODMAPs) ho latela mekhoa e tloaelehileng ea lijo tsa meriana ho bakuli ba nang le lefu la boea bo halefisang. Lijo tsa lijo tsa J Hum Nutrition 2011 (5); 487-95.
> Chumpitazi BP le al. Tlhahlobo ea tlhokomelo ea meriana e tloaelehileng: likokoanyana tsa microbiome biomarkers li amahanngoa le phekolo ea meriana ea lijo tse fokolang tsa FODMAP ho bana ba nang le lefu lena la bokooa le halefisang. Feela Pharmacol Ther. 2015. Pele ho hatisoa .