Nā mea a pau e pili ana i nā FODMAP: ʻO wai ka mea e hōʻalo iā lākou a pehea?

Anter

• He aha pololei nā FODMAPs?
• Pehea nā FODMAP e hana ai i nā hōʻailona Gut?
• 1. Ke huki ʻana i ka wai i ka mū
• 2. Piʻi koʻohune
• No laila ʻo wai ka mea e hoʻāʻo i kahi papaʻaina Low-FODMAP?
• Nā mea e ʻike e pili ana i kahi Diet Low-FODMAP
• ʻO kahi Diet Low-FODMAP, ʻAʻole kahi No-FODMAP Diet
• ʻO ka papaʻai low-FODMAP ʻAʻole Gluten-Free
• ʻO kahi papaʻai low-FODMAP ʻaʻole manuahi
• ʻAʻole ka Diet Low-FODMAP i kahi papaʻai lōʻihi lōʻihi
• ʻAʻole maʻalahi ka ʻike ma FODMAPs
• Kūpono kaulike ʻia kahi Diet Mea Haahaa-FODMAP?
• Puluniu
• Kalipuna
• Pono nā kānaka āpau ma kahi papaʻai low-FODMAP e hōʻalo iā Lactose?
• Ke ʻimi pono ʻoe i ka ʻōlelo aʻoaʻo olakino
• Lawe i ka Home Message

ʻO ka FODMAP kahi hui o nā huehue momona i hiki ke hoʻoheheʻe ʻia.

Kaulana lākou no ka hoʻokumu ʻana i nā pilikia digestive e like me ka bloating, gas, pain ʻōpū, diarrhea a me ka constipation i ka poʻe i maʻalahi iā lākou.

Hoʻopili kēia i kahi helu kupaianaha o ka poʻe, ʻo ia hoʻi ka poʻe me ka maʻi huhū huhū (IBS).

ʻO ka mea pōmaikaʻi, ua hōʻike ʻia nā noiʻi ʻana e kaohi ʻana i nā meaʻai kiʻekiʻe ma FODMAP hiki ke hoʻomaikaʻi maikaʻi i kēia mau ʻōuli.

Hōʻike kēia ʻatikala i nā FODMAP a ʻo wai ka mea e hōʻalo iā lākou.

He aha pololei nā FODMAPs?

FODMAP kū no Fermentable ʻligo-, Di-, Mono-saccharides a me Pʻoliva ().

ʻO kēia mau huaʻōlelo nā inoa ʻepekema i hāʻawi ʻia i nā pūʻulu carbs e kumu i nā pilikia digestive no kekahi poʻe.

ʻO nā FODMAP ka mea maʻamau o nā kaulahao pōkole o nā kō i hoʻopili pū ʻia a ʻaʻole lākou e hoʻopili piha ʻia e kou kino.

ʻO kēia mau ʻano koʻikoʻi ʻelua ke kumu e makaʻala ai kekahi poʻe iā lākou ().

Eia nā hui nui o FODMAPs:

• ʻO Oligosaccharides: ʻO Carbs i kēia hui pū me nā fructans (fructo-oligosaccarides a me inulin) a me nā galacto-oligosaccharides. ʻO nā kumuwaiwai papaʻai nui e pili ana i ka palaoa, ka rai, nā huaʻai a me nā mea kanu, nā puʻupuʻu a me nā legume.
• Nā Disaccharides: ʻO Lactose ka FODMAP nui i kēia hui. ʻO nā kumuwaiwai meaʻai nui e hoʻopili ʻia me ka waiū, yogurt a me ka tī palupalu.
• Nā Monosaccharides: ʻO Fructose ka FODMAP nui i kēia hui. ʻO nā kumuwaiwai kī nui e pili ana i nā hua like ʻole, ka meli a me ka nectar agave.
• Pololika: ʻO Carbs i kēia hui pū me sorbitol, mannitol a me xylitol. ʻO nā kumuwaiwai papaʻai nui e hoʻopili i nā huaʻai a me nā mea kanu like ʻole, a me kekahi mea ʻono e like me nā mea ma ke kāpili kō ʻole.

E like me kāu e ʻike ai, ʻike ʻia nā FODMAP i kahi nui o nā meaʻai i kēlā me kēia lā.

I kekahi manawa aia maoli lākou i nā meaʻai, ʻoiai nā manawa ʻē aʻe i hoʻohui ʻia e hoʻonui ai i kahi hiʻohiʻona o ka meaʻai, ʻano a ʻono paha.

Kū ʻo FODMAP no Fermentable Oligo-, Di-, Mono-saccharides a me Polyols. ʻAi maikaʻi ʻole ʻia kēia carbs e kānaka.

Pehea nā FODMAP e hana ai i nā hōʻailona Gut?

Hiki i nā FODMAP ke kumu i nā ʻōpū o ka ʻōpū i nā ala ʻelua: ma ke kau ʻana i ka wai i loko o ka ʻōpū a ma o ka fermentation bacteria.

1. Ke huki ʻana i ka wai i ka mū

Ma muli o nā FODMAP he kaulahao pōkole o nā kō, he "ʻeleu osmotically." ʻO kēia ke huki lākou i ka wai mai kou kino i loko o kou ʻōpū (,,,).

Hiki i kēia ke alakaʻi i nā ʻōuli e like me ka bloating a me ka diarrhea i ka poʻe maʻalahi (,,,).

ʻO kahi laʻana, ke ʻai ʻoe i ka FODMAP fructose, huki ʻo ia i ʻelua manawa i ka wai i loko o kou ʻōpū e like me ka glucose, ʻaʻole ia he FODMAP ().

2. Piʻi koʻohune

Ke ʻai ʻoe i nā carbs, pono e wāwahi ʻia i mau kō i hoʻokahi e nā enzyme ma mua o ke komo ʻana i loko o kou pā ʻōpū a hoʻohana ʻia e kou kino.

Eia nō naʻe, ʻaʻole hiki i nā kānaka ke hana i kekahi o nā enzyme e pono ai e wāwahi i nā FODMAP. Ke alakaʻi nei kēia i nā FODMAP undigested e hele ana i loko o ka ʻōpū liʻiliʻi a i loko o ka ʻōpū nui, a i ʻole kolona (,).

ʻO ka mea e ʻoliʻoli ai, ʻo kou ʻōpū nui kahi home o trillions o nā bacteria ().

Hoʻomaopopo wikiwiki kēia mau koʻohune i nā FODMAP, e hoʻokuʻu ana i ke kinoea a me nā kemika ʻē aʻe i hiki ke kumu i nā ʻōnaehana digestive, e like me ka bloating, ʻeha o ka ʻōpū a me nā ʻano ʻōpū i hoʻololi ʻia i nā poʻe maʻalahi (,,,).

ʻO kahi laʻana, ua hōʻike ʻia nā noiʻi inā ʻai ʻoe i ka inulin FODMAP, hana ia i 70% ʻoi aku nā gas i loko o ka ʻōpū nui ma mua o ka glucose ().

Hana ʻia kēia mau hana ʻelua i ka hapanui o ka poʻe ke ʻai lākou i nā FODMAP. Eia naʻe, ʻaʻole makaʻala nā poʻe āpau.

ʻO ke kumu no ka loaʻa ʻana o kekahi hōʻailona i kekahi poʻe a ʻaʻole manaʻo ʻia kekahi e pili ana i ka noʻonoʻo o ka ʻōpū, i ʻike ʻia he colonic hypersensitivity ().

ʻO ka hypersensitivity Colonic ka mea maʻamau i ka poʻe me IBS ().

Kuhi nā FODMAP i ka wai i loko o ka ʻōpū a hoʻonāukiuki i ka fermentation bacteria i loko o ka ʻōpū nui. Kū kēia i ka hapanui o ka poʻe, akā ʻo ka poʻe me nā ʻōpū ʻino ke loaʻa i kahi hopena.

No laila ʻo wai ka mea e hoʻāʻo i kahi papaʻaina Low-FODMAP?

Loaʻa kahi papaʻai low-FODMAP e ka hōʻalo maʻalahi ʻana i nā meaʻai kiʻekiʻe i kēia mau carbs.

Ua hōʻike mua kahi hui o nā mea noiʻi i ka manaʻo no ka hoʻokele o IBS ma 2005 ().

ʻOi aku ka maʻamau o IBS ma mua o kāu e ʻike ai. I ka ʻoiaʻiʻo, hoʻokahi i loko o 10 mau mākua he IBS ().

Eia kekahi, ua hala he 30 mau noiʻi e hoʻāʻo nei i ka papaʻai low-FODMAP i ka poʻe me IBS (,,,,).

Nā hualoaʻa mai 22 o kēia mau aʻo ʻana e hōʻike ana i ka hahai ʻana i kēia papaʻai hiki ke hoʻomaikaʻi i nā mea aʻe ():

• Nā hōʻailona digestive holoʻokoʻa
• Abdominal eha
• Puʻupuʻu
• Ka maikaʻi o ke ola
• Gasekine
• Nā kūlohelohe o ke kīloi i hoʻololi ʻia (ʻo ka diarrhea a me ka constipation)

He mea kūpono ia e hoʻomaopopo i ka ʻaneʻane o kēia mau noiʻi ʻana, ua hāʻawi ʻia kahi papaʻai e kahi dietitian.

He aha hou aʻe, ua alakaʻi ʻia ka hapa nui o ka noiʻi i nā mākua. No laila, aia nā hōʻike palena palena e pili ana i nā keiki e ukali nei i nā papa haʻahaʻa FODMAP ().

Aia kekahi manaʻo e hiki i kahi papaʻai FODMAP haʻahaʻa ke hoʻopōmaikaʻi i nā kūlana ʻē aʻe, e like me divertikulitis a me nā pilikia digestive i hoʻokomo ʻia e ka hoʻoikaika kino. Eia nō naʻe, ʻo nā hōʻike no ka hoʻohana ma waho o IBS ka palena (,).

Hoʻomaikaʻi kahi papaʻai low-FODMAP i nā ʻōuli digestive ma kahi o 70% o nā mākua me IBS. Eia nō naʻe, ʻaʻole lawa nā hōʻike e hōʻike i ka papaʻai no ka mālama ʻana i nā kūlana ʻē aʻe.

Nā mea e ʻike e pili ana i kahi Diet Low-FODMAP

Eia kekahi mau mea āu e ʻike ai e pili ana i kēia papaʻai.

ʻO kahi Diet Low-FODMAP, ʻAʻole kahi No-FODMAP Diet

ʻAʻole like me nā meaʻai āpau, ʻaʻole pono ʻoe e hoʻopau loa i nā FODMAP mai kāu papaʻai. I ka ʻoiaʻiʻo, pono lākou no ke olakino ʻōpū ().

No laila, paipai ʻia e hoʻokomo iā lākou i kāu papaʻai - a hiki i kou hoʻomanawanui ponoʻī.

ʻO ka papaʻai low-FODMAP ʻAʻole Gluten-Free

ʻOi aku ka haʻahaʻa o kēia papaʻai i ka gluten ma ka paʻamau.

ʻO kēia no ka mea ʻo ka palaoa, kahi kumu nui o ka gluten, kāpae ʻia no ka mea kiʻekiʻe ia i nā fructans.

Eia nō naʻe, ʻaʻole ka papaʻai low-FODMAP i kahi papaʻai gluten-ʻole. ʻAe ʻia nā meaʻai e like me ka palaoa spelled sourdough, nona ka gluten.

ʻO kahi papaʻai low-FODMAP ʻaʻole manuahi

Loaʻa ka lactose FODMAP i nā huahana waiū. Eia nō naʻe, nui nā huahana waiū i loaʻa nā pae haʻahaʻa o ka lactose, e hoʻolilo iā lākou i low-FODMAP.

ʻO kekahi mau laʻana o nā mea ʻai waiū low-FODMAP e komo pū me nā paʻi waiū paʻakikī a ʻelemakule, crème fraîche a me ka kirīmiwa kawa.

ʻAʻole ka Diet Low-FODMAP i kahi papaʻai lōʻihi lōʻihi

ʻAʻole makemake ʻia a paipai ʻia e ukali i kēia papaʻai no ka lōʻihi o ʻewalu pule.

ʻO ka ʻoiaʻiʻo, ke kaʻina papaʻai low-FODMAP e pili ana i ʻekolu mau ala e hoʻihoʻi hou i nā FODMAP i kāu papaʻai a hiki i kou hoʻomanawanui ponoʻī.

ʻAʻole maʻalahi ka ʻike ma FODMAPs

ʻAʻole like me nā ʻike nutrient ʻē aʻe no nā wikamina a me nā minelala, ʻaʻole hiki ke loaʻa i ka lehulehu i ka ʻike e pili ana nā meaʻai i loko o nā FODMAP.

Eia nō naʻe, nui a hewahewa nā papa inoa meaʻai FODMAP haʻahaʻa i loaʻa ma ka pūnaewele. Eia nō naʻe e ʻike ʻoe he mau kumu ʻikepili ʻelua kēia a ʻaʻole lawa.

ʻO ka mea i ʻōlelo ʻia, hiki ke kūʻai ʻia i nā papa inoa meaʻai ākea i hōʻoia ʻia i loko o nā noi mai nā King's College London ʻelua (inā ʻoe he dietitian i hoʻopaʻa inoa ʻia) a me ke Kulanui ʻo Monash.

Loaʻa paha i ka papaʻai low-FODMAP kekahi mau FODMAP, a me ka gluten a me ka waiū. ʻAʻole pono e hāhai ʻia ka papaʻai i ka wā lōʻihi a pono ʻoe e noʻonoʻo i ka pololei o kāu mau kumuwaiwai.

Kūpono kaulike ʻia kahi Diet Mea Haahaa-FODMAP?

Hiki iā ʻoe ke hoʻokō i kāu mau koi pono ma ka papaʻai low-FODMAP.

Eia nō naʻe, e like me nā papaʻai palena palena, ua hoʻonui ʻoe i ka makaʻu i nā hemahema o ka meaʻai.

I ke kikoʻī, pono ʻoe e makaʻala i kou lawe ʻana i ka fiber a me ka calcium ʻoiai ma kahi papa haʻahaʻa FODMAP haʻahaʻa (,).

Puluniu

Nui nā meaʻai i kiʻekiʻe i ka fiber a kiʻekiʻe i FODMAPs. No laila, hoʻoliʻiliʻi pinepine ka poʻe i kā lākou lawe fiber i ka papaʻai haʻahaʻa-FODMAP ().

Hiki ke hōʻalo i kēia me ka hoʻololi ʻana i ka FODMAP kiʻekiʻe, nā meaʻai nui e like me nā huaʻai a me nā mea kanu me nā ʻano FODMAP haʻahaʻa e hāʻawi mau nei i ka nui o ka fiber dietary.

ʻO nā kumuwaiwai low-FODMAP o ka puluniu me nā alani, nā huaʻalaki, nā strawberry, nā pīni ʻōmaʻomaʻo, ka milo, nā kāloti, nā ʻoka, ka laiki palaunu, ka quinoa, ka palaoa palaoa ʻole gluten a me nā olonā

Kalipuna

ʻO nā meaʻai waiū kahi kumu maikaʻi o ka puna.

Eia nō naʻe, kapu ʻia nā meaʻai waiū nui ma ka papaʻai low-FODMAP. ʻO kēia ke kumu e hōʻemi ai kāu lawe ʻana i ka calcium i ka hahai ʻana i kēia papaʻai ().

ʻO nā kumuwaiwai low-FODMAP o ka kalipuna me ka tī paakiki a ʻelemakule hoʻi, ka waiū ʻaʻohe lactose a me ka yogurt, nā iʻa i kēnā ʻia me nā iwi e ʻai ʻia a me nā nati i hana paʻa ʻia i ka calcium, nā ʻoka a me nā waiū raiki.

Hiki ke ʻike ʻia kahi papa inoa piha o nā meaʻai low-FODMAP me ka hoʻohana ʻana i ka polokalamu aʻe a i ʻole ka puke liʻiliʻi.

ʻO ka papaʻai low-FODMAP hiki ke kaulike kaulike. Eia nō naʻe, aia ka makaʻu o kekahi mau hemahema o ka meaʻai, me ka fiber a me ka calcium.

Pono nā kānaka āpau ma kahi papaʻai low-FODMAP e hōʻalo iā Lactose?

ʻO Lactose ka Di-saccharide ma FODNā Palapala ʻāina.

Kāhea ʻia ʻo ia ʻo "waiū kō" no ka mea loaʻa ia i loko o nā meaʻai waiū e like me ka waiū, ka tī palupalu a me ka yogurt.

ʻO kēia ke alakaʻi i nā pilikia digestive me ka lactose, kahi e osmotically hana, ʻo ia hoʻi ka huki ʻana i ka wai i loko a lilo i fermented e kāu bacteria bacteria.

Eia kekahi, ʻo ka laha ʻana o ka hoʻomanawanui ʻole o ka lactose i ka poʻe me IBS he loli, me nā hōʻike mai 20-80%. No kēia kumu, kapu ʻia ka lactose ma ka papaʻai low-FODMAP (,,).

Inā maopopo iā ʻoe ʻaʻole ʻoe i hoʻomanawanui i ka lactose, ʻaʻole pono ʻoe e kaohi i ka lactose ma ka papaʻai low-FODMAP.

ʻAʻole pono i kēlā me kēia mea ke kaohi i ka lactose ma ka papaʻai low-FODMAP. Inā ʻaʻole ʻoe he lactose intolerant, hiki iā ʻoe ke hoʻopili i ka lactose i kāu papaʻai.

Ke ʻimi pono ʻoe i ka ʻōlelo aʻoaʻo olakino

Kū nā hōʻailona Digestive me nā ʻano he nui.

Kūpono ʻole kekahi mau kūlana, e like me ka momona. Akā ʻoi aku ka hewa o nā poʻe ʻē aʻe, e like me ka maʻi celiac, maʻi ʻōpū a me nā maʻi ʻaʻa kolona.

No kēia kumu, he mea nui e kāpae i nā maʻi ma mua o ka hoʻomaka ʻana i kahi papaʻai low-FODMAP. ʻO nā hōʻailona o nā maʻi koʻikoʻi e komo pū me ():

• ʻO ka pohō kaumaha i wehewehe ʻole ʻia
• Anemia (hemahema hao)
• Kahe koko
• ʻO ka moʻolelo ʻohana o ka maʻi celiac, ka maʻi ʻaʻai bowel a i ʻole ka maʻi ʻaʻai ovarian
• ʻO ka poʻe ma luna o 60 e ʻike i nā loli i ka ʻōpū o ke kō e mau ana ma mua o ʻeono pule

Hiki i nā pilikia Digestive ke uhi i nā maʻi ma lalo. He mea nui e kāpae i ka maʻi ma ka ʻike ʻana i kāu kauka ma mua o ka hoʻomaka ʻana i kahi papaʻai low-FODMAP.

Lawe i ka Home Message

Manaʻo ʻia ʻo FODMAP i ke olakino no ka hapanui o ka poʻe. Eia nō naʻe, noʻonoʻo ka helu kupaianaha o ka poʻe iā lākou, ʻo ka poʻe me IBS.

I ka ʻoiaʻiʻo, inā loaʻa iā ʻoe ka IBS, aia ma kahi o 70% ka manawa e hoʻomaikaʻi ai kāu mau hōʻailona digestive ma ka papaʻai low-FODMAP (,,,).

Hiki paha i kēia papaʻai ke hoʻopōmaikaʻi i nā kūlana ʻē aʻe, akā kau palena ʻia ka noiʻi.

Ua hoʻāʻo ʻia ka ʻai haʻahaʻa FODMAP a manaʻo ʻia he palekana no nā mākua. Eia nō naʻe, e koho pono i nā meaʻai kiʻekiʻe i ka fiber a me ka calcium, e nīnau i nā kumuwaiwai kaulana a kāpae i ka maʻi maʻi.

Ke hana nei nā ʻepekema i kēia manawa i nā ala e wānana i ka mea e pane i ka papaʻai. I kēia manawa, ʻo ke ala ʻoi e ʻike ai inā hana ia nāu e hōʻoia iā ʻoe iho.