10 Mea ʻai kiʻekiʻe ma FODMAPs (a he aha ka mea e ʻai ai)

Anter

• He aha ka manaʻo o ka High-FODMAP?
• 1. Wili palaoa
• 2. Kālika
• 3. Onioni
• 4. Ka hua
• 5. Nā mea kanu
• 6. Nā Legume a me nā puʻupuʻu
• 7. Mea hoʻonanea
• 8. Nā hua ʻē aʻe
• 9. Hale waiū
• 10. Mea inu
• Pono nā kānaka āpau e hōʻalo iā FODMAPs?
• Ka Laina Lalo

ʻO ka meaʻai ka mea maʻamau o nā pilikia digestive. ʻO ka mea kikoʻī, ʻo nā meaʻai e kiʻekiʻe ana i nā carbs fermentable hiki ke hana i nā ʻōuli e like me ke kōkō, bloating a me ka ʻeha o ka ʻōpū.

ʻIke ʻia kahi pūʻulu o kēia mau carbs ma ke ʻano he FODMAPs, a hiki ke hoʻokaʻawale ʻia nā meaʻai ma ke ʻano he kiʻekiʻe a haʻahaʻa paha i kēia mau carbs.

Hiki i ke kaohi ʻana i nā meaʻai kiʻekiʻe-FODMAP ke hāʻawi i ke kōkua kupaianaha o nā ʻōpū o ka ʻōpū, keu hoʻi i ka poʻe me ka maʻi huhū huhū (IBS).

Kūkākūkā kēia ʻatikala i nā meaʻai a me nā mea hoʻohui maʻamau he 10 i kiʻekiʻe ma FODMAPs.

He aha ka manaʻo o ka High-FODMAP?

Kū ʻo FODMAP no Fermentable Oligo-, Di-, Mono-saccharides a me Polyols. ʻO kēia nā inoa ʻepekema no ka carbs i hiki ke kumu i nā pilikia digestive.

Hoʻokaʻawale ʻia kahi meaʻai ma ke ʻano he FODMAP kiʻekiʻe e like me nā pae i ʻoki mua ʻia ().

Hōʻike nā pae ʻoki hōʻoki i paʻi ʻia i kahi meaʻai kiʻekiʻe-FODMAP i ʻoi aku ma mua o hoʻokahi o nā carbs ():

• ʻO Oligosaccharides: 0.3 gram o nā fructans a i ʻole galacto-oligosaccharides (GOS)
• Nā Disaccharides: 4.0 gram o ka lactose
• Nā Monosaccharides: 0,2 gram ʻoi aku ka fructose ma mua o ka glucose
• Pololika: 0.3 gram o kekahi mannitol a i ʻole sorbitol

Hāʻawi nā kula ʻelua i nā papa inoa meaʻai a me nā polokalamu FODMAP i hōʻoia ʻia - Monash University a me King's College London.

He mea nui nō hoʻi e makaʻala ʻaʻole pono i kēlā me kēia e hōʻalo i nā FODMAP. I ka ʻoiaʻiʻo, pono nā FODMAP no ka hapa nui o ka poʻe.

No ke kōkua ʻana e hoʻoholo inā kūpono ka pāpā ʻana i nā FODMAP iā ʻoe, e heluhelu i kēia ʻatikala. A laila, inā hoʻoholo ʻoe e kaohi iā lākou, e nānā pono no nā meaʻai he 10 e hiki mai ana.

1. Wili palaoa

ʻO ka palaoa kekahi o nā mea hāʻawi nui hoʻokahi o FODMAPs i ka papa komohana ().

ʻO kēia no ka mea ua hoʻopau ʻia ka palaoa i ka nui - ʻaʻole no ka mea he kumu paʻa ia o FODMAPs.

I ka ʻoiaʻiʻo, ke hoʻohālikelike ʻia me nā kumuwaiwai ʻeiwa ʻē aʻe i kūkākūkā ʻia i kēia ʻatikala, loaʻa i ka palaoa kekahi o nā haʻahaʻa o FODMAP ma ke kaupaona.

No kēia kumu, ʻo nā meaʻai i loaʻa ka palaoa ma ke ʻano he mea liʻiliʻi, e like me nā mea momona a me nā mea ʻono, e manaʻo ʻia he low-FODMAP.

ʻO nā kumuwaiwai maʻamau o ka palaoa e komo pū me ka berena, pasta, nā mea ʻai kakahiaka, nā biscuits, a me nā pā.

Hōʻike nā swaps low-FODMAP: ʻO ka laiki Brown, ka palaoa, ka palaoa, ka palaoa, ka ʻoka, ka polenta, ka quinoa a me ka tapioka (,).

ʻO ka palaoa ke kumu nui o FODMAPs i ka papaʻai Komohana. Eia nō naʻe, hiki ke pani ʻia me nā hua ʻē aʻe, low-FODMAP.

2. Kālika

ʻO Garlic kekahi o nā kumu waiwai nui o FODMAP.

Minamina, ʻo ka hoʻokapu ʻana i ke kālika i kāu papaʻai he paʻakikī paʻakikī ia no ka mea ua hoʻohui ʻia i nā sausa, nā gravies a me nā mea ʻono ʻono.

I ka meaʻai i hoʻoponopono ʻia, hiki ke helu ʻia ke kālika i waena o nā mea hoʻohui me he mea ʻala a ʻono maoli paha. No laila, pono ʻoe e hōʻalo i kēia mau mea hoʻohui inā ʻoe e ukali nei i ka papaʻai haʻahaʻa haʻahaʻa-FODMAP.

ʻO Fructans ka ʻano nui o FODMAP i kālika.

Eia nō naʻe, pili ka nui o nā fructans i ka hou a i ʻole maloʻo ke kālika, ʻoiai ʻo kālika maloʻo i ʻekolu mau manawa i ka nui o nā fructans e like me kālika hou ().

ʻOiai ke kiʻekiʻe i nā FODMAP, pili ka kālika me nā pono olakino he nui. ʻO kēia ke kumu e hōʻalo wale ai ia i nā poʻe FODMAP.

Hōʻike nā swaps low-FODMAP: ʻO Chives, chili, fenugreek, ginger, lemongrass, nā hua sinapi, safron a me turmeric (,,).

ʻO Garlic kekahi o nā kumu waiwai nui o FODMAP. Eia nō naʻe, he nui nā pono olakino kālika a e kaupalena ʻia wale ʻia i nā poʻe FODMAP.

3. Onioni

ʻO nā aniani kahi kumu paʻa o fructans.

E like me ka ʻōlika, hoʻohana mau ʻia ka ʻakaʻakai e ʻono ai i ka nui o nā pā, e paʻakikī ana e kaohi.

ʻO Saloti kekahi o nā kumu kiʻekiʻe loa o nā fructans, ʻoiai ʻo ka ʻoka Sepania kekahi o nā kumu haʻahaʻa ().

ʻOiai nā ʻano ʻaka like ʻole i loko o nā FODMAP ʻokoʻa, ua manaʻo ʻia nā ʻaka āpau he FODMAP kiʻekiʻe.

Hōʻike nā swaps low-FODMAP: ʻO Asafoetida kahi mea ʻala ala e hoʻohana mau ʻia i ka kuke India. Pono e kuke ʻia i ka aila wela a hoʻohui ʻia i nā mea liʻiliʻi. Hiki ke loaʻa nā ʻono ʻē aʻe haʻahaʻa-FODMAP ma aneʻi.

Aia nā ʻano ʻaka ʻokoʻa i nā nui like ʻole o FODMAP, akā manaʻo ʻia nā aniani āpau e loaʻa nā nui.

4. Ka hua

Loaʻa nā huaʻai āpau i ka FODMAP fructose.

Akā ʻo ka mea hoihoi, ʻaʻole i manaʻo ʻia nā hua āpau he kiʻekiʻe ma FODMAPs. ʻO kēia no ka mea ʻoi aku ka liʻiliʻi o ka hua i kekahi mau huaʻai ma mua o nā mea ʻē aʻe.

Eia kekahi, loaʻa i kekahi mau huaʻai ka nui o ka glucose, kahi kō kō ʻole FODMAP. He mea nui kēia no ka mea kōkua ka glucose i kou kino e omo i ka fructose.

ʻO kēia ke kumu o nā hua e kiʻekiʻe i nā fructose a me ka glucose ʻaʻole kumu pinepine i nā ʻōpū o ka ʻōpū. ʻO ia wale nō ke kumu o nā huaʻai me nā fructose ʻoi aku ka nui ma mua o ka glucose i manaʻo ʻia he FODMAP kiʻekiʻe.

Eia nō naʻe, hiki i nā hua-FODMAP haʻahaʻa ke kumu i nā ʻōpū o ka ʻōpū inā pau lākou i ka nui. Pili kēia i ka huina fructose ukana i kou ʻōpū.

No laila, paipai ʻia ka poʻe noʻonoʻo e ʻai wale i hoʻokahi ʻāpana o nā hua i kēlā me kēia noho, a i ʻole ma kahi o 3 auneke (80 gram).

ʻO nā hua kiʻekiʻe-FODMAP: ʻO nāʻalela, nā apricots, nā cherry, nā fiku, nā mango, nā nectarines, nā peach, nā pears, nā plum a me nā melemona ().

ʻO nā hua hua Low-FODMAP: Maiʻa maka ʻole, blueberry, kiwi, limes, mandarins, ʻalani, papaya, paina, rhubarb a me nā strawberry ().

E ʻoluʻolu ʻaʻole kēia kahi papa inoa piha. Hiki ke loaʻa nā papa inoa ʻē aʻe ma aneʻi.

Loaʻa nā huaʻai āpau i ka FODMAP fructose. Eia nō naʻe, ʻoi aku ka liʻiliʻi o ka fructose o kekahi mau huaʻai a hiki ke ʻoliʻoli i nā ʻāpana hoʻokahi a puni ka lā.

5. Nā mea kanu

ʻOi kekahi mau mea kanu i FODMAPs.

I ka ʻoiaʻiʻo, loaʻa i nā mea kanu ka laulā like ʻole o FODMAPs. Hoʻopili kēia i nā fructans, galacto-oligosaccharides (GOS), fructose, mannitol a me sorbitol.

Eia kekahi, ʻoi aku ka nui o nā ʻano mea kanu o ka FODMAP ma mua o hoʻokahi. ʻO kahi laʻana, loaʻa i ka asparagus nā fructans, fructose a me mannitol ().

He mea nui e hoʻomanaʻo he ʻāpana nā mea kanu i kahi papaʻai olakino, a ʻaʻohe pono e hōʻoki i ka ʻai ʻana iā lākou. Akā, e hoʻololi wale i nā mea kanu FODMAP kiʻekiʻe no nā mea haʻahaʻa-FODMAP.

ʻO nā mea kanu kiʻekiʻe-FODMAP: ʻO Asparagus, kupu ʻo Brussels, cauliflower, lau chicory, poepoe honua a me nā artichoke ʻo Ierusalema, karela, nā lihi, nā ʻalalā a me nā peʻa hau (,).

ʻO nā mea kanu Low-FODMAP: ʻO ka pīni pīpī, capsicum, kāloti, choy sum, eggplant, kale, tōmato, spinach a me zucchini (,).

Loaʻa i nā mea kanu nā ʻano like ʻole o FODMAPs. Eia nō naʻe, he haʻahaʻa maoli nā mea kanu he nui i nā FODMAP.

6. Nā Legume a me nā puʻupuʻu

Kaulana nā legume a me nā puʻupuʻu no ka hoʻoulu ʻana i ka nui o ke kinoea a me ka momona, i pili ʻē ʻia i kā lākou kiʻekiʻe FODMAP ʻike.

ʻO ke kī FODMAP i nā legume a me nā pulse i kapa ʻia ʻo galacato-oligosaccharides (GOS) ().

Hoʻopili ʻia ka ʻike GOS o nā legume a me nā pulses e pehea lākou e hoʻomākaukau ai. ʻO kahi laʻana, loko o nā kēpau kēpau i loko o ka hapalua o ka GOS i hana ʻia i nā piʻina i hoʻolapalapa ʻia.

ʻO kēia no ka mea ʻo GOS hiki ke hoʻoheheʻe ʻia i ka wai, ʻo ia hoʻi kekahi o ia mea e hemo mai nā lentil a i loko o ka wai.

Eia nō naʻe, ʻo nā legume kēpau kahi kumu nui o FODMAP, ʻoiai nā ʻāpana liʻiliʻi (ʻo ka maʻamau he 1/4 kīʻaha no kēlā me kēia lawelawe) hiki ke hoʻopili ʻia i kahi papaʻai low-FODMAP.

ʻO nā legume a me nā puʻuwai kahi kumu maikaʻi o ka protein no nā vegetarians, akā ʻaʻole lākou wale nō ke koho. Nui a hewahewa nā koho haʻahaʻa-FODMAP.

ʻO nā legume High-FODMAP a me nā pulses i: ʻO nā pīni i hoʻomoʻa ʻia, nā peʻa maka ʻeleʻele, nā pīni ākea, nā pīpaka waiū, nā pīpī, nā pīniʻaʻaʻa, nā lihi, nā soya a me nā pī i hoʻokaʻawale ʻia ().

ʻO Low-FODMAP, nā kumuwaiwai vegetarian o nā protein i komo pū me: Tofu, hua hua a me nā hua nui a me nā ʻanoʻano.

Kaulana nā legume a me nā puʻupuʻu no ka hoʻonui ʻana i ke kinoea a me ka momona. Pili kēia i kā lākou ʻike FODMAP kiʻekiʻe, i hiki ke hoʻololi ʻia e ko lākou mākaukau.

7. Mea hoʻonanea

Hiki i nā mea hoʻonanea ke lilo i kumuwaiwai huna o FODMAPs, e like me ka hoʻohui ʻana i nā meaʻono i kahi meaʻai haʻahaʻa-FODMAP hiki ke hoʻonui i kāna ʻike FODMAP holoʻokoʻa.

I mea e hōʻalo ai i kēia mau kumuwaiwai hūnā, e nānā i nā papa inoa o nā mea hoʻohui i nā meaʻai pūʻolo.

ʻOkoʻa, inā ʻoe ma UK, hiki i ka King's College low-FODMAP app ke ʻae iā ʻoe e scan i nā barcode ma nā pūʻolo pūʻolo e ʻike ai i nā meaʻai kiʻekiʻe-FODMAP.

ʻO nā mea hoʻonanea kiʻekiʻe-FODMAP: ʻO Agave nectar, syrup kānana kiʻekiʻe-fructose, meli a hoʻohui i nā polyols i nā mints kō ʻole a me nā nau ʻana (e nānā i nā lepili no sorbitol, mannitol, xylitol a i ʻole isomalt) (,).

ʻO nā mea hoʻohaʻahaʻa Low-FODMAP: ʻO Glucose, syrup maple, sucrose, kō a me nā meaʻono loa e like me aspartame, saccharin a me Stevia (,).

Hiki i nā mea hoʻonanea kiʻekiʻe-FODMAP ke hoʻonui i ka ʻike FODMAP o kahi meaʻai. I mea e hōʻalo ai i kēia mau kumuwaiwai hūnā, e nānā i nā papa inoa o nā mea hoʻohui i nā meaʻai pūʻolo.

8. Nā hua ʻē aʻe

ʻAʻole wale ka palaoa ka palaoa kiʻekiʻe ma FODMAPs. I ka ʻoiaʻiʻo, aia nā hua ʻē aʻe e like me ka rai i loko o ʻelua mau manawa ka nui o nā FODMAP e like me ka palaoa ().

Ke ʻōlelo ʻia nei, hiki i kekahi ʻano berena rai, e like me ka palaoa ʻawena sourdough, ke haʻahaʻa ma FODMAPs.

ʻO kēia no ke kaʻina o ka hana ʻana i ka sourdough i kahi pae fermentation, a ma loko o kahi o kāna FODMAP e wāwahi ʻia ai i nā kō i hiki ke loaʻa.

Ua hōʻike ʻia kēia ʻanuʻu e hōʻemi i kāna ʻike fructan e ʻoi aku ma mua o 70% ().

Hoʻoikaika kēia i ka manaʻo i hiki i nā hana hana kikoʻī ke hoʻololi i ka ʻike FODMAP o ka meaʻai.

ʻO nā hua kanu FODMAP kiʻekiʻe me: ʻO Amaranth, ka bale a me ka rai ().

ʻO nā hua liʻiliʻi Low-FODMAP: ʻO ka laiki Brown, ka palaoa, ka palaoa, ka palaoa, ka ʻoka, ka polenta, ka quinoa a me ka tapioka (,).

ʻAʻole wale ka palaoa i ka palaoa kiʻekiʻe-FODMAP wale nō. Eia nō naʻe, hiki ke hoʻemi ʻia ka ʻike FODMAP o nā hua ma o nā ʻano hana like ʻole.

9. Hale waiū

ʻO nā huahana waiū ke kumu nui o ka FODMAP lactose.

Eia nō naʻe, ʻaʻole i loko o ka meaʻai līkū nā lactose.

Hoʻopili kēia i nā ʻano tī a paʻakikī hoʻi, no ka mea ʻo ka hapa nui o kā lākou lactose i nalowale i ka wā o ka hana cheesemaking ().

Akā he mea nui e hoʻomanaʻo i kekahi mau paʻi me nā mea ʻono i hoʻohui ʻia, e like me ke kālika a me ka ʻakaʻakai, e hoʻolilo iā lākou i FODMAP kiʻekiʻe.

ʻO nā meaʻai waiū waiū High-FODMAP: ʻO ka tī, ka tī waiū, ka waiū, ka quark, ka ricotta a me ka yogurt.

ʻO nā mea ʻai waiū Low-FODMAP: ʻO ka tī Cheddar, kaʻaila, ka palaoa feta, ka waiū waiū lactose a me ka tī Parmesan.

ʻO ka waiū ka kumu nui o ka FODMAP lactose, akā ʻo kahi helu kahaha o nā meaʻai waiū i haʻahaʻa maoli i ka lactose.

10. Mea inu

ʻO nā mea inu kekahi kumu waiwai ʻē aʻe o FODMAPs.

ʻAʻole kēia wale no nā mea inu i hana ʻia mai nā mea hana kiʻekiʻe-FODMAP. ʻO ka ʻoiaʻiʻo, hiki i nā mea inu inu mai nā mea hoʻohaʻahaʻa FODMAP ke kiʻekiʻe i nā FODMAP.

ʻO ka wai ʻalani kekahi laʻana. ʻOiai haʻahaʻa ka ʻalani i ka FODMAP, hoʻohana ʻia nā ʻalani he nui e hana i hoʻokahi kīʻaha o ka wai ʻalani, a he mea hoʻohui kā kā lākou FODMAP.

Eia kekahi, he kiʻekiʻe kekahi o nā kī tī a me nā waiʻona i FODMAPs.

ʻO nā mea inu me ka FODMAP kiʻekiʻe me: ʻO ke kī Chai, tī chamomile, wai niu, waina momona a me rum ().

Nā inu inu Low-FODMAP: Kī ʻeleʻele, kope, gin, tī ʻōmaʻomaʻo, tī pepa, vodka, wai a me nā tī keʻokeʻo ().

Nui nā mea inu i loko o FODMAPs, a ʻaʻole kaupalena ʻia kēia i nā mea inu i hana ʻia mai nā mea hana kiʻekiʻe-FODMAP.

Pono nā kānaka āpau e hōʻalo iā FODMAPs?

Pono kahi ʻāpana liʻiliʻi o ka poʻe e hōʻalo iā FODMAPs.

ʻO ka ʻoiaʻiʻo, olakino nā FODMAP no ka hapa nui o ka poʻe. Hana nā FODMAP he nui e like me nā prebiotics, ʻo ia hoʻi ke hoʻolaha nei lākou i ka ulu ʻana o nā bacteria maikaʻi i kou ʻōpū.

Eia nō naʻe, noʻonoʻo ka helu kupaianaha o ka poʻe i nā FODMAP, ʻo ia hoʻi ka poʻe i loaʻa ka IBS.

Eia kekahi, ua hōʻike ʻia nā noiʻi ʻepekema ma kahi o 70% o ka poʻe me IBS e loaʻa ai ke kōkua kūpono o kā lākou mau hōʻailona ma ka papaʻai low-FODMAP ().

ʻO ka mea hou aʻe, nā ʻike i hōʻuluʻulu ʻia mai nā noiʻi 22 e hōʻike ana he maikaʻi loa kaʻai ma ka mālama ʻana i ka ʻeha o ka ʻōpū a me ka momona o ka poʻe me IBS ().

Pono e kaupalena ʻia nā FODMAP i kahi ʻāpana liʻiliʻi o ka heluna kanaka. No nā mea ʻē aʻe āpau, pono e hoʻokomo koke ʻia nā FODMAP i ka papaʻai i hāʻawi ʻia i kā lākou kuleana maikaʻi i ke olakino ʻōpū.

Ka Laina Lalo

ʻO ka nui o nā meaʻai i hoʻopau pinepine ʻia he kiʻekiʻe i nā FODMAPs, akā e kaupalena ʻia ia e nā poʻe e maʻalahi iā lākou.

No kēia poʻe, pono e kūʻai ʻia nā meaʻai FODMAP kiʻekiʻe no nā meaʻai haʻahaʻa-FODMAP mai ka pūʻulu meaʻai like. E kōkua kēia i ka hōʻemi ʻana i ka pilikia o nā hemahema o ke olakino e hiki ke hana ʻia i ka wā e ukali ana i ka papaʻai papa.