Tsamaea ka Free Gluten
Ho etsa liphetoho tsa lijo ho ntse ho fetoha mokhoa oa bohlokoa oa ho laola maemo a sa tšoaneng le matšoao, ho akarelletsa le qoqotho le maloetse a mangata. Liqeto tse nepahetseng tsa lijo li ka thusa ho folisa kapa ho ntlafatsa maemo a mangata a bophelo bo botle, ho fokotsa matšoao, kapa ho thusa ho fokotsa kapa ho felisa litlhoko tsa hau tsa meriana.
E mong oa batho ba tummeng ka ho fetisisa (ba bang ba ka 'na ba re ba tloaelehile) khetho ea lijo e felisa gluten ho lijo tsa hau, tse tsejoang e le ho latela "lijo tsa gluten tse sa lefelloeng." Ho na le bopaki ba hore lefu lena la laelac le ho utloahala ha gluten li etsa hore motho a itšoare ka tsela e itseng, ho akarelletsa le mafu a qoqotho a qoqotho a kang Hashimoto's thyroiditis le lefu la Graves.
Litsebi tsa bophelo bo botle ba bophelo bo botle le ba ts'ebelisano-joalo ke ka ho buella ka ho eketsehileng hore bakuli ba qoqotho-esita le ba nang le teko ea lefu lena la seoa-nahana ka teko ea lijo tse se nang lijo tsa gluten ho bona hore na ba ikutloa ba imolohile matšoao.
Litsebi tse ling hona joale li bolela hore melemo ea sebele bakeng sa setempe sa baahi ha e tsamaee ntle le gluten, empa e le ho qoba ntho e bitsoang FODMAPs.
Li-FODMAP ke eng?
FODMAP e hlalosang mantsoe e emela Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols. Kaofela li na le limolek'hule tse nyenyane tsa lik'habohaedreite (oligosaccharide) tse fumanoang lijong le lijo tse tloaelehileng tsa Bophirimela tse sa keneng hantle ka maleng a mangata.
Lijo tse fokolang tsa FODMAP li ile tsa thehoa Univesithing ea Monash e Melbourne. Ha a le moo, Peter Gibson, MD le Susan Shepherd, Ph.D. ba fumane hore ho thibela li-FODMAP ho tsoa lijong ho na le phello e ntle ho batho ba nang le lefu la sefuba le halefisang le mefuta e meng ea mathata a masapo.
Hase feela hore lijo tsena li kenngoa hantle, empa libaktheria tse ka har'a methapo li li koetlisa ka potlako, e leng ho eketsa khase le ho etsa hore mpa e senyehe 'me e sa phutholoha. Ho ea ka litsebi tsena, lingaka, lijo tse fokolang tsa FODMAP li thusa ho fokotsa matšoao, ho akarelletsa bohloko ka mpeng, khase le bloating, ho pata, letšollo le ho nyeheloa ke pelo.
Ke Lijo life tse Phahameng le tse fokolang FODMAP?
Bonyane sehlahisoa se le seng se phahameng sa FODMAP sa lijo-fructose sa poone-ke se-no-brainer hore motho leha e le ofe ea hlokomelang bophelo bo botle o lokela ho tela, lintho tse ling tse phahameng tsa FODMAP li kena sehlopheng sa lijo tse ling tse phelang hantle. Linaoa, lijo-thollo tse ling (ho kenyelletsa koro, rye le harese), litholoana tsa majoe joaloka liapole, cherries, joalo-joalo, le mefuta e fapa-fapaneng ea meroho, ho kopanyelletsa le broccoli le limela tsa Brussels kaofela li oela mokhatlong o phahameng oa FODMAP.
Lijo tse ling tse phahameng tsa FODMAP tse lokelang ho qojoa ka lijo tse fokolang tsa FODMAP li kenyelletsa:
- Meroho e meng e akarelletsang konofolo, eiee, shallots, li-scallions, artichokes, le cauliflower
- Li-linaoa tse ling, ho akarelletsa le liphio, lima, ling, soya le liphio tse khubelu
- Li-mushroom
- Lierekisi
- Litholoana tse ngata, ho akarelletsa liapole, apricot, li-avocate, monokotsoai, cherries, litholoana tsa morara, mango, lipere, plums le mahapu
- Li-sose le liphoofolo tse nkiloeng
- Lintho tse ngata tse nang le koro
- Lihlahisoa tse ling, tse akarelletsang amaranth, harese le spel
- Boholo ba lihlahisoa tsa lebese
Kahoo, ke lijo life tse fokolang FODMAP? Lijo, likhoho, mahe, litlhapi, lijo-thollo tse se nang koro, li-quinoa, litholoana tse se nang majoe, le mefuta e mengata ea meroho. Mona ho na le dijo tsa lijo tsa FODMAP tse thusang bakeng sa boitsebiso le lethathamo la lihlopha tse ling tsa FODMAP tsa lijo .
Na lijo tse fokolang tsa FODMAP li ka u thusa?
Ho etsa qeto ea hore na u nahanela lijo tse phahameng tsa FODMAP, u ka itlhahloba.
Qala ka ho tlosa lijo tse phahameng tsa FODMAP ka libeke tse robeli. Ka nako eo, tsosolosa lijo tse lekaneng ka matsatsi a mane le ho fumana karabo ea hau le matšoao a hau. Haeba u arabela, emela beke e 'ngoe pele u tsosolosa lijo tse ling hape.
Ho thata ho felisa lijo tse tsoang ho lijo tsa hau. 'Me lijo tsa FODMAP li thibela ho feta tse ngata. Empa haeba u e-na le matšoao a moriana, ho ka 'na ha e-ba molemo hore u leke lijo tsa FODMAP le ho boloka li-tab tse haufi le hore na u ikutloa joang ka mor'a moo.
Khabareng, bakeng sa tataiso ea litlhahiso, mohloli o khothalletsoang ke buka, The Complete Low-FODMAP Diet , e ngotsoeng ke Drs. Gibson le Shepherd.
Tsoelo-pele ea Ts'ebetso
Liphello tsa nyeoe ea meriana, e leng mofuta oa pele United States, li ile tsa tlalehoa ka May oa 2016 hore lijo tse fokolang tsa FODMAP li thusitse batho ba fetang halofo ea batho ho ithuta ho hlōla matšoao a lefu la boea le halefisang.
> Mehloli:
> Eswaran, Shanti, Chey, William le. al. Lijo tse fokolang tsa FODMAP li ntlafatsa boleng ba bophelo, li fokotsa ho felloa ke mosebetsi, le ho ntlafatsa boleng ba boroko ho bakuli ba nang le irritable bowel syndrome le letšollo: liphello tse tsoang ho US ha ho na mokhoa o hlophisitsoeng. Gastroenterology, 2016; 150 (4): S172 DOI: 10.1016 / S0016-5085 (16) 30665-5.
> Gibson, Shepherd, et al. "Matla a thehiloeng Bopaking ba Bophelo ba Matšoao a Bokhachane ka Mesebetsi: Tsela ea FODMAP" J Gastroenterol Hepatol. 2010; 25 (2): 252-258.