Tlhaloso ea FODMAP e bolela hore ho ja lijo tse phahameng "FODMAP" -shopo ea oligo, di-, mono-saccharides, le polyols, pokello ea lik'habohaedreite tse khutšoanyane tse fumanoang lijong tse ngata tse tloaelehileng-li fella ka ho eketseha ha molumo oa metsi le khase ka maleng a mabe le a maholo, ho tlatsetsa matšoao a kang mahlaba a mpa , khase le bloating , le mathata a motility a letšollo le ho patoa. Khopolo eo e fana ka maikutlo a hore ho latela lijo tse fokolang-FODMAP ho lokela ho fokotsa matšoao ana.
Lipatlisiso li boetse li bontšitse hore ho na le phello e kenyang ea lijo tsena matšoao. Ka mantsoe a mang, ho ja lijo tse phahameng haholo-FODMAP ka nako e le 'ngoe ho tla eketsa, ho fella ka matšoao ao u ka' nang ua se bone haeba u ja lijo ka thōko.
Likarolong tse peli tse hlahlamang, u tla fumana lethathamo la lijo tse tloaelehileng tse phahameng le tse fokolang tsa FODMAP . Lenane lena le thehiloe lipatlisisong tse ntlafalitsoeng ho tloha Univesithing ea Monash 'me e ka fetoha ka nako. Ho phaella moo, u ka 'na ua ba le tsebo ea hau ho lijo.
Haeba u thahasella ho latela lijo tse tlaase tsa FODMAP, ho kgothaletswa hore o sebetse ka bomong le setsebi sa dijo tse nang le tsebo . Ho na le likotsi tsa ho theha lijo tsa hau. Ho leka ho khetha lintho tse itseng tse thehiloeng ho khetho ea hau, e leng se ka lebisang matšoao a tsoelang pele ka lebaka la ho se lumellane ka tieo le lijo tse fokolang tsa FODMAP tse lumelloang. Ho sebetsa le setsebi sa koetliso ea lijo ho tla thusa ho etsa bonnete ba hore o fumana phepo e nepahetseng le e leka-lekaneng, ho kenyelletsoa ho ja lijo tse nepahetseng .
Joalokaha ho na le phekolo e ncha kapa mokhoa oa ho ja, kamehla ho molemo ho buisana ka taba ena le ngaka ea hau.
Lihlahisoa tse phahameng tsa FODMAP
Lijo tse latelang li fumanoe li phahame ho FODMAPs:
Litholoana:
- Liapole
- Apricots
- Maberebere a matsó
- Cherries
- Morara
- mango
- Likokoana-hloko
- Liperekisi
- Liperekisi
- Li-plums le li-prunes
- Likharenate
- Lehapu
- Fructose e hlahisitsoeng ka holimo ho litholoana tse entsoeng ka makotikiti, litholoana tse omisitsoeng kapa lero la litholoana
Lihlahisoa
- Harese
- Motsoala
- Farro
- Rye
- Semolina
- Koro
Li-Lactose tse nang le Lijo
- Buttermilk
- Cream
- Custard
- Ice cream
- Margarine
- Lebese (khomo, pōli, linku)
- Cheese e bonolo, ho akarelletsa le chate ea chottage le ricotta
- Kojoana (e tloaelehileng le ea Segerike)
Barekisi ba linaha
- Lebese la Oat (le hoja tšebeletso ea 1/8 e nkoa e le tlaase-FODMAP)
- Lebese la Soy (US)
Limela
- Linaoa tse hlakiloeng
- Black eyed peas
- Linaoa tsa butter
- Li-chickpeas
- Lentils
- Lioa tsa liphio
- Linaoa tsa Lima
- Li-soya
- Arola lierekisi
Batho ba monate
- Agave
- Fructose
- Semela sa sira e phahameng ea fructose
- Mahe a linotsi
- Isomalt
- Maltitol
- Mannitol
- Molasses
- Sorbitol
- Xylitol
Meroho
- Artichokes
- Asparagase
- Li-beet
- Limela tsa Brussels
- Kholifolaoa
- Seleri
- Konofole
- Leeks
- Li-mushroom
- Okra
- Eiee
- Lierekisi
- Li-scallions (likarolo tse tšoeu)
- Shallots
- Lierekisi tsa lehloa
- Lierekisi tse tsoekere
Lethathamo la lijo tse tlaase-FODMAP
Lijo tse latelang li fumanoe li le tlase FODMAPs:
Litholoana
- Kholotso (moeli oa 1/8 oa eohle)
- Banana
- Maberebere
- Cantaloupe
- Morara
- Honeydew melon
- kiwi
- Sirilamunu
- Lime
- Li-oranges tsa Mandarin
- Mehloaare
- namunu
- Papaya
- Plantain
- Peinapole
- Raspberi
- Rhubarb
- strawberry
- Tangelo
Batho ba monate
- Litlolo tse entsoeng ka maiketsetso tse sa qetelle -ol
- Koro e tsoekere
- Glucose
- Sirapa ea maple
- Tsoekere e nang le matla
- Tsoekere (sucrose)
Lijo le mefuta e meng
- Lebese la almond
- Lebese la kokonate (tekanyo ea 1/2 senoelo)
- Koahela lebese
- Lebese la raese
- Butter
- Lijo tse ling tse kang brie, camembert, mozzarella, Parmesan
- Lihlahisoa tse sa tšoaneng tse kang la lactose lebese, ice cream le yogurt
Meroho
- Arugula (letlapa la rocket)
- Bamboo shoots
- Pelepele ea tšepe
- Broccoli
- Bok choy
- Lihoete
- Celeriac
- Meroho ea Collard
- Cabbage e tloaelehileng
- Semela (halofo ea cob)
- Eggplant
- Endive
- Fennel
- Green beans
- Kale
- Lethisi
- Parsley
- Parsnip
- Tapole
- Radicchio
- Li-scallions (likarolo tse tala feela)
- Sipinake, lesea
- Sekoashe
- Litapole tse monate
- Swiss chard
- Tamati
- Turnip
- Letšoao la mokopa la metsi
- Zucchini
Lihlahisoa
- Amaranth
- Raese e Brown
- Bulgur koro (moeli ho 1/4 senoelo pheha)
- Li-oats
- Lisebelisoa tse se nang bolulo
- Quinoa
- Lihlahisoa tse hlalositsoeng
Linate
- Liamonde (moeli oa 10)
- Linate tsa Brazil
- Mekhakhetsi (moeli oa 10)
- Macadamia linate
- Mekhabiso
- Pecan
- Linate tsa phaene
- Li-walnuts
Peo
- Caraway
- Chia
- Mokopu
- Sesame
- Soneblomo
Protein Sources
- Khomo ea nama
- Khoho
- Mahe
- Litlhapi
- nku
- Fariki
- Shellfish
- Tofu le tempeh
- kalakuni
Lisebelisoa:
Barrett, J. & Gibson, P. "Litlhaloso tsa meriana ea ho thibela ho bolaoa ha Fructose le tse ling tse khutšoane tsa lik'habohaedreite" Gastroenterology e sebetsang 2007 XXXI: 51-65
Gibson, P. & Shepherd, S. "Boikarabello bo thehiloeng ho bopaki bo sebetsanang le matšoao a ts'ebetso ea meriana: Tsela ea FODMAP" Journal of Gastroenterology le Hepatology 2010 25: 252-258.
Monash University Low FODMAP Diet App