Le hoja e ka sebetsa hantle, lijo tse tlaase tsa FODMAP bakeng sa IBS e ka ba phephetso ho latela. Sena ke 'nete ka ho khetheha ho batho ba limela kapa liphahlo. Haeba enoa ke uena, e ka 'na eaba u hlokometse hore lijo tse ngata tsa hau tse tloaelehileng li hlahisitsoe lenaneng la lijo tse phahameng tsa FODMAP . Empa sena ha se bolele hore u ke ke ua atleha ha u ja. A re ke re bue ka litlhahiso tse ling tsa katleho ea ho latela lijo tse ntseng li ntse li lekana le litekanyetso tsa hau.
Sebetsa le Mosuoe ea Koetlisitsoeng
E 'ngoe ea lintlha tsa motheo tsa phepo ke khothatso ea ho sebetsa le setsebi sa lijo. Kaha u ja lijo tse fapaneng ho feta boholo ba baahi, u se u ntse u tseba hore na ho thata hakae hore u fumane lijo tse u sebetsang. Ka lijo tse fokolang tsa FODMAP, hona joale u na le likhaello tse ling tsohle tse lokelang ho ameha ka tsona. Empa, ha ho hlokahale hore u e etse u le mong! Ho sebetsana le motho ea nang le tsebo e tebileng ea lijo tsa lijo ho ka u thusa hore u tsebe seo u ka se jang maemong 'ohle a sa tšoaneng ao u ka iphumanang u le ho oona. Setsebi sa lijo se ka boela sa u thusa ho tiisa hore u ja lijo tse nang le phepo e nepahetseng le ho se lahleheloe ke limatlafatsi tsa bohlokoa.
Reka App
Lenaneo la Lijo tsa Li-Low-FODMAP tsa Monash Univesithing ea Univesithi ke eona mohloli o fumanehang ka ho fetisisa oa tlhahisoleseding mabapi le dikahare tsa lijo tsa FODMAP . Lijo tse ncha li lula li lekoa. Lenaneo lena le ka u thusa hore u tsamaise mefuta e sa tšoaneng ea meroho e lumelloang nakong ea ho felisoa ha lijo.
Hopola ho tsoela pele u lekoa
Lijo tse fokolang tsa FODMAP ha li reretsoe ho ba lijo tsa nako e telele. Hang ha o se o qetile nako e ka bang libeke tse 'nè, o tla qalisa mokhoa oa ho kenyelletsa lijo tsa hau tsa khale ho lijo tsa hau ho hlahloba bokhoni ba hau ba ho ba mamella. Sena se bolela hore u ka fumana hore o khona ho thabela tse ling tsa lijo tsa hau tse tloaelehileng esita leha li phahame ho FODMAPs.
Ela hloko liprotheine
Ka thibelo ea limela tse ngata, lijo tse tlase tsa FODMAP li ka etsa hore ho be thata ho finyella liprotheine tsa hau. Lihlahisoa tsa limela tsa Lacto-ovo li na le mefuta e mengata e tlaase ea FODMAP ho feta li-vegans, joaloka mahe, lebese la lactose le mefuta e mengata ea chisi li nkoa li le tlase FODMAPs. Mona ho na le mehloli e meng ea liprotheine tse thehiloeng tlaase-FODMAP:
Soy Products
Li-soya, phofo ea soya le lebese la soya kaofela ke lijo tse phahameng-tsa FODMAP, empa tofu, tempeh, le seitan (e seng tseliacs feela) kaofela li lumelloa nakong ea ho felisoa. U ka thabela lebese le entsoeng ka protheine ea soy haeba u ka e fumana.
Mefuta e meng ea limela
Joaloka li-soya, limela tse ngata li phahame FODMAPs. Leha ho le joalo, ho na le linaoa tse ngata tse entsoeng ka makotikoting (1/4 senoelo), likhaku (1/4 senoelo), lentile (1/2 senoelo) le linaoa tsa lima (1/4 senoelo), li lumelloa haeba li hlatsoitsoe hantle. Hoa bonahala hore li-FODMAP li tsoa ho limela tsena ha li kene. Ho li hlatsoa le ho li hlatsoa li hlatsoa ka ho lekaneng ho FODMAP e boima e le hore ba ka e thabela esita le ha u le molikong oa ho felisa lijo.
Lihlahisoa tsa lebese
Ho phaella ho lebese la protheine e boletsoeng ka holimo, motsoako oa hau oa lebese la lebese la motsoako o moholo ka ho fetisisa oa lebese le ka 'na la e-ba lebese la hemp, le fumanoang le le tlase ho FODMAPs.
Lebese la almond le ile la lekoa 'me la fumanoa le le tlase-FODMAP empa ha se hakaalo mohloli o motle oa liprotheine.
Lihlahisoa
Quinoa e ka 'na ea fetoha lijo-thollo tsa hao ho ea ho eona kaha ke mohloli o motle oa liprotheine' me e nkoa e le tlase FODMAPs.
Linate
Linate ke mohloli o bonolo oa liprotheine tse thehiloeng limela. U ka e thabela ka botlalo kapa ka likhahla tse nyane tsa nut (hafeela ho se na tse ling tse phahameng tsa FODMAP). Mona ho na le likhetho tse fokolang tsa FODMAP:
- Liamonde (moeli oa 10)
- Linate tsa Brazil
- Mekhakhetsi (moeli oa 10)
- Macadamia linate
- Mekhabiso
- Ma-pecans
- Linate tsa phaene
- Li-walnuts
Peo
Peo e ka boela ea e-na le lihlopha tse fapaneng tsa protheine. Lintlha tse latelang li nkoa li le tlaase-FODMAP:
- Peo ea Chia
- Peō ea Poppy
- Peō ea mokopu
- Peo ea Sesame
- Peō ea soneblomo
Mohloli:
Monash University Low FODMAP Diet App e fumanehang ka la 7 December, 2015.