Kaʻai FODMAP: he aha ia a he aha ia
Anter
- Papa inoa meaʻai FODMAP
- ʻAi ʻia nā meaʻai
- Pehea e hana ai i ka Diet FODMAP
- Ke mālama nei no
- Papa kuhikuhi papa kuhikuhi FODMAP
ʻO ka papaʻai FODMAP kahi o ka hemo ʻana i nā meaʻai i loaʻa ka fructose, lactose, fruct a me galactooligosaccharides a me nā wai ʻākela, e like me nā kāloti, nā beets, nā ʻāpala, nā manga a me nā meli, e laʻa me ka papaʻai o kēlā me kēia lā.
Hoʻomaʻemaʻe maikaʻi ʻole ʻia kēia mau meaʻai i loko o ka ʻōpū liʻiliʻi, hū nui ʻia e nā koʻohune mai ka ʻōpū o ke kōpū a me nā mole i hana ʻia e osmotically, e hana ana i nā ʻōuli e like me ka digestion maikaʻi ʻole, ka nui o ke kinoea a me ka diarrhea, i hiki ke hoʻololi me nā wā o ka constipation, ka ʻōpū o ka ʻōpū a me ka colic, pono nui i nā hihia o ka maʻi hanu huhū.
Hoʻololi nā ʻōuli o ka ʻōpū huhū i kēlā me kēia kanaka, no laila he mea nui e makaʻala ke kanaka a hoʻāʻo e ʻike i nā meaʻai e hōʻoluʻolu nei, e hoʻoneʻe iā lākou mai ka papaʻai.
Papa inoa meaʻai FODMAP
ʻO nā mea ʻai Fodmap he mau kāhāhā maoli a mahele ʻia i nā hui 5, e like me ka mea i hōʻike ʻia ma ka papa aʻe
| ʻAno Fodmap | Mea ʻai kūlohelohe | Nā meaʻai i hoʻoponopono ʻia |
| ʻO Monosaccharides (fructose) | Nā hua: ʻōpala, pea, peach, mango, pīni ʻōmaʻomaʻo a i ʻole nā pi, watermelon, mālama, nā hua maloʻo, nā wai momona a me nā cherry. | ʻO nā mea hoʻonanea: syrup kānana, meli, nectar agave a me ka syrup fructose, aia paha i loko o kekahi mau meaʻai, e like me nā kuki, nā mea inu ʻono, nā wai pasteurized, nā jellies, nā palaoa kaka, a pēlā aku. |
| Disaccharides (lactose) | Ka waiū o ka bipi, ka waiū kao, ka waiū hipa, ka waiū, ka ricotta a me ka tī tī. | ʻO ka tī waiū, soverte, yogurt a me nā meaʻai ʻē aʻe i piha i ka waiū. |
| Fructo-oligosaccharides (fructans a i ʻole FOS) | Nā huaʻai: persimmon, peach, apple, lychees a me ka melemona. ʻO nā legume: artichokes, asparagus, beets, Brussels sprouts, broccoli, kale, anise, kālika, onion, peas, abelmosco, ʻoti a me ka chicory ʻulaʻula. ʻO Cereal: palaoa a me ka rai (i ka nui) a me couscous. | Nā meaʻai me ka palaoa palaoa, pasta i ka nui me ka palaoa, nā pōpō, nā biscuits, ketchup, mayonnaise, mustard, nāʻiʻo i hana ʻia e like me ka sausage, nuggets, ham a me bologna. |
| Galacto-oligosaccharides (GOS) | ʻO ka palaoa, nā pīpī, nā hua kanu, nā pī, nā pī, nā pī soy holoʻokoʻa. | Nā huahana i loaʻa i kēia mau meaʻai |
| Pololika | Nā hua: ʻoma, ʻapelika, peach, nectarine, piglet, pear, plum, watermelon, avocado a me cherry. Nā mea kanu: cauliflower, mushroom a me nā pī. | ʻO nā meaʻono: xylitol, mannitol, maltitol, sorbitol, nā huahana me ka glycerin, erythritol, lactitol a me isomalt. |
No laila, i ka hoʻohui ʻana i ka ʻike ʻana i nā meaʻai e waiwai maoli ai i nā fodmaps, he mea nui e makaʻala i ka papa inoa o nā mea hoʻohui o nā meaʻai i hana ʻia, aia ma ka lepili meaʻai. E aʻo pehea e heluhelu ai i nā lepili.
ʻAi ʻia nā meaʻai
Nā meaʻai e hiki ke hoʻopili ʻia i kēia papaʻai nā:
- ʻO ka palaoa kīnā ʻole Gluten, e like me ka laiki a me nā ʻoka;
- Nā hua e like me mandarin, ʻalani, strawberry, hua waina, raspberry, lemon, maiʻa pala a me ka melon;
- ʻO nā mea kanu a me nā greens, e like me ka paukena, ʻoliva, pepa ʻulaʻula, ʻōmato, uala, ʻōpuʻu alfalfa, kāloti, kukama a me nā ʻuala;
- Nā huahana waiū lactose-ʻole;
- ʻIʻo, iʻa, hua manu;
- Chia, flaxseed, sesame, ʻumeke a me nā ʻano pua sunflower;
- ʻO nā hua e like me ka pīnani, nā wōnati, nā nati Brazil;
- Laiki, tapioca, palaoa a ʻalemona paha;
- Mea inu mea kanu.
Eia hou, hiki i ka nutristist ke noʻonoʻo i ka hoʻohana ʻana i nā probiotics ma ke ʻano he mea kōkua e hoʻoponopono i ka ʻōpū, no ka mea ua hōʻoia ʻia i ka poʻe i ʻeha i ka bowel syndrome hoʻonāukiuki i loaʻa ʻole ke kaulike ʻole i loko o ka ʻōpala microbiota. Ua hōʻike ʻia kekahi mau noiʻi ʻepekema e hiki i ka hoʻohana ʻana i nā probiotics ke kōkua i ke kōkua ʻana i nā ʻōuli. E aʻo hou e pili ana i nā probiotics.
Pehea e hana ai i ka Diet FODMAP
No ka hana ʻana i kēia papaʻai, pono ʻoe e hemo i nā meaʻai i loko o Fodmap no kahi manawa o 6 a 8 mau pule, e makaʻala ana e ʻike i ka hoʻomaikaʻi ʻana o nā ʻōuli o ka maʻi ʻōpū. Inā ʻaʻohe hoʻomaikaʻi o nā hōʻailona, hiki ke hoʻopau ʻia ka papaʻai ma hope o 8 mau pule a pono e ʻimi i kahi lāʻau hou.
Inā hoʻomaikaʻi nā ʻōuli, ma hope o 8 mau pule e hoʻolauna lohi ka meaʻai, e hoʻomaka me ka hui 1 i ka manawa hoʻokahi. ʻO kahi laʻana, hoʻomaka ma ka hoʻolauna ʻana i nā hua momona i loko o Fodmaps, e like me nā ʻāpala, nā pears a me nā melemona, ke nānā nei inā ʻike hou ʻia nā ʻōpū ʻōpū.
He mea nui kēia hoʻihoʻi hou ʻana o ka meaʻai i mea e hiki ai ke hoʻomaopopo i nā meaʻai e hoʻopōʻino ai i ka ʻōpū, kahi e hoʻopau mau ʻia ai i nā mea liʻiliʻi, ʻaʻole ʻāpana o ka papa maʻamau maʻamau.
Ke mālama nei no
Hiki i ka papaʻai Fodmap ke hoʻohaʻahaʻa i kaʻai o nā mea nui nui no ke kino, e like me ka fiber, nā huʻihopa a me ka calcium, me ka hoʻohui i ka pono e kāpae i nā meaʻai olakino i ka wā hoʻāʻo. No laila, he mea nui e nānā ʻia kēia papaʻai e ke kauka a me kahi nutristist, e hōʻoia i ke olakino olakino o ka mea maʻi.
Eia hou, he mea nui e hoʻomanaʻo he maikaʻi kēia papaʻai ma kahi o 70% o nā mea maʻi me Irritable Bowel Syndrome, a pono e hana i kahi lāʻau hou i nā hihia kahi i loaʻa ʻole ai ka hopena i nā hopena maikaʻi.
Papa kuhikuhi papa kuhikuhi FODMAP
Hōʻike ka papa aʻe i kahi laʻana o kahi papa kuhikuhi papaʻaina 3-lā Fodmap:
| Mea ʻai māmā | Lā 1 | Lā 2 | Lā 3 |
| ʻAina kakahiaka | ʻO ka maiʻa maiʻa: 200 ml o ka waiū chestnut + 1 maiʻa + 2 col o ka sup oat | Ka wai hua waina + ʻelua mau ʻāpana o ka palaoa gluten-ʻole me ka tī mozzarella a me ka hua manu | 200 ml waiū lactose-ʻole + 1 tapioca me ka hua manu |
| Mea ʻai kakahiaka | 2 mau ʻāpana melon + 7 mau hua nut | lākose-free yogurt + 2 col chia kī | 1 maiʻa i puhi ʻia me 1 col o ka waiūpaʻu pī paʻapaʻu |
| Pāʻina awakea | Risotto laiki me ka moa a me nā mea kanu: nā ʻōmato, ka milo, zucchini, kāloti a me ka eggplant | ʻO nā noodles laiki me ka ʻono pipi a me ka meaʻai kāmato me ka ʻoliva a me ka letus, ke kāloti a me ka salakekama | ʻO ka iʻa iʻa me nā mea kanu: kaʻuala, kāloti, liki a me kāpī |
| Mea ʻai ahiahi | Wai ʻiʻo + keke maiʻa me ka ʻoka | 1 kiwi + 6 mau kuki ʻoatmeal ʻole gluten + 10 mau pahu pahu | ʻO ka mea momona Strawberry me ka waiū wai ʻole lactose + 1 ʻāpana o ka palaoa gluten-ʻole me ka tī |
He mea nui e hoʻomanaʻo e pono i kekahi e akahele e ʻike i nā meaʻai e hoʻonāukiuki ai i ka ʻōpū, a e mālama ʻia kēia papaʻai no 6 a 8 mau pule, e like me ke alakaʻi a ke kauka a me ka mea hānai.
Hoʻololi nā nui i hoʻopili ʻia i ka papa kuhikuhi e like me ka makahiki, ka moekolohe, ka hoʻoikaika kino a me nā maʻi e pili ana. ʻO ka mea kūpono ke nānā aku no kahi mea hānai no ka loiloi piha a hoʻomohala i kahi papaʻai kūpono kūpono i nā pono.
E ʻike i nā ala kūlohelohe e pau ai nā kinoea ʻōpū.
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