Lijo tsa FODMAP: ke eng le hore na e etselitsoe eng
Litaba
- Lethathamo la lijo tsa FODMAP
- Lijo tse lumelletsoeng
- Mokhoa oa ho etsa lijo tsa FODMAP
- Ho hlokomela
- Lenane la lijo tsa FODMAP
Lijo tsa FODMAP li kenyelletsa ho tlosa lijo tse nang le fructose, lactose, fruct le galactooligosaccharides le lino tse tahang, joalo ka lihoete, li-beet, liapole, limango le mahe a linotši, mohlala, lijong tsa letsatsi le letsatsi.
Lijo tsena ha li kenelle ka maleng a manyane, li belisoa haholo ke libaktheria tse tsoang limeleng tsa mala mme ke limolek'hule tse sebetsang ka mokhoa o ts'oarellang, tse bakang matšoao a kang ts'oaetso e fosahetseng, khase e fetelletseng le letshollo, tse ka fapanang le linako tsa ho sokela, ho ruruha ka mpeng le colic, ho ba le thuso haholoholo maemong a ho halefa mala.
Matšoao a 'mele o halefisang a fapana ho ea ka batho, ka hona ho bohlokoa hore motho a tsebe' me a leke ho tseba hore na ke lijo life tse sa thabiseng, ho li tlosa lijong.
Lethathamo la lijo tsa FODMAP
Lijo tsa fodmap li lula li le lik'habohaedreite 'me li arotsoe ka lihlopha tse 5, joalo ka ha ho bonts'itsoe tafoleng e latelang:
| Mofuta oa fodmap | Lijo tsa tlhaho | Lijo tse ntlafalitsoeng |
| Monosaccharides (fructose) | Litholoana: apole, pere, perekisi, limango, linaoa tse tala kapa linaoa, mahapu, li boloka litholoana, litholoana tse omisitsoeng, lero la litholoana le cherries. | Li-sweeteners: sirapo ea poone, mahe a linotši, lero la agave le sirapo ea fructose, e ka bang teng lijong tse ling, joalo ka li-cookie, lino-mapholi, lino tse tahiloeng, jellies, phofo ea kaka, jj. |
| Disaccharides (lactose) | Lebese la khomo, lebese la poli, lebese la nku, tranelate, ricotta le chisi ea kottage. | Cream chisi, soverte, yogurt le lijo tse ling tse nang le lebese. |
| Fructo-oligosaccharides (fructans kapa FOS) | Litholoana: persimmon, perekisi, apole, lychees le mahapu. Li-legume: artichokes, asparagus, beet, limela tsa Brussels, broccoli, kale, anise, konofolo, eiee, lierekisi, abelmosco, shallot le lekhasi le khubelu chicory. Lijo-thollo: koro le rye (ka bongata) le motsoala. | Lijo tse nang le phofo ea koro, pasta ka kakaretso e nang le koro, likuku, libiskiti, ketchup, mayonnaise, mosetareta, nama e sebetsitsoeng e kang boroso, linate, ham le bologna. |
| Galacto-oligosaccharides (GOS) | Leleme, lierekisi, lithollo tsa makotikoting, linaoa, lierekisi, linaoa tse soya kaofela. | Lihlahisoa tse nang le lijo tsena |
| Li-Polyols | Litholoana: apole, apolekose, perekisi, lero, kolobe, pere, plum, mahapu, avocado le ciliegia. Meroho: cauliflower, li-mushroom le lierekisi. | Li-sweeteners: xylitol, mannitol, maltitol, sorbitol, lihlahisoa tse nang le glycerin, erythritol, lactitol le isomalt. |
Kahoo, ntle le ho tseba lijo tse nang le fodmaps ka tlhaho, ho bohlokoa ho tseba lenane la lisebelisoa tsa lijo tse sebetsitsoeng, tse teng lebokoseng la lijo. Ithute ho bala mangolo.
Lijo tse lumelletsoeng
Lijo tse ka kenyelletsoang lijong tsena ke:
- Lijo-thollo tse se nang gluten, tse kang raese le habore;
- Litholoana tse kang mandarin, lamunu, fragola, morara, tse tala, sirilamunu, banana e butsoitseng le mahapu;
- Meroho le meroho, joalo ka mokopu, mehloaare, pelepele e khubelu, tamati, litapole, limela tsa lesere, lihoete, likomkomere le litapole;
- Lihlahisoa tsa lebese tse se nang li-lactose;
- Nama, tlhapi, mahe;
- Chia, folaxe, sesame, mokopu le sonobolomo;
- Linate joalo ka matokomane, linate, linate tsa Brazil;
- Raese, tapioca, poone ea poone kapa lialmonde;
- Lino tsa meroho.
Ntle le moo, setsebi sa phepo e nepahetseng se ka nahana ka ts'ebeliso ea li-probiotic e le tlatsetso ho laola mala, hobane ho netefalitsoe hore batho ba nang le bothata ba mala ba ka ba le ho se leka-lekane ka maleng a microbiota. Boithuto bo bong ba mahlale bo bontšitse hore ts'ebeliso ea li-probiotic e ka thusa ho kokobetsa matšoao. Ithute haholoanyane ka li-probiotic.
Mokhoa oa ho etsa lijo tsa FODMAP
Ho etsa lijo tsena, o lokela ho tlosa lijo tse nang le Fodmap nako ea libeke tse 6 ho isa ho tse 8, o hlokometse ho khetholla matšoao a ho se utloe ha mala. Haeba ho se na ntlafatso ea matšoao, lijo li ka emisoa kamora libeke tse 8 mme kalafo e ncha e lokela ho batloa.
Haeba matšoao a ntlafala, kamora libeke tse 8 lijo li lokela ho khutlisetsoa butle butle, ho qala ka sehlopha se le seng ka nako. Mohlala, e qala ka ho hlahisa litholoana tse ruileng Fodmaps, joalo ka liapole, lipere le mahapu, ho shebisisa hore na matšoao a mala a hlaha hape.
Ho khutlisetsoa butle butle ha lijo ho bohlokoa e le hore ho ka khoneha ho khetholla lijo tse bakang ho se utloise bohloko ka mpeng, tse lokelang ho sebelisoa ka bongata feela, e se karolo ea tloaelo e tloaelehileng ea lijo.
Ho hlokomela
Lijo tsa Fodmap li ka baka tšebeliso e tlase ea limatlafatsi tsa bohlokoa bakeng sa 'mele, joalo ka fiber, lik'habohaedreite le calcium, ntle le tlhoko ea ho qhela lijo tse phetseng hantle nakong ea liteko. Kahoo, ho bohlokoa hore lijo tsena li beoe leihlo ke ngaka le setsebi sa phepo e nepahetseng, ho netefatsa bophelo bo botle ba mokuli.
Ntle le moo, ho bohlokoa ho hopola hore mofuta ona oa lijo o sebetsa bakeng sa bakuli ba ka bang 70% ba nang le Irritable Bowel Syndrome, mme kalafo e ncha e tlameha ho etsoa maemong ao lijo li sa fihletseng litholoana tse ntle.
Lenane la lijo tsa FODMAP
Tafole e latelang e bontša mohlala oa lenane la lijo tsa matsatsi a 3 la Fodmap:
| Seneke | Letsatsi la 1 | Letsatsi la 2 | Letsatsi la 3 |
| Lijo tsa hoseng | Banana smoothie: 200 ml ea lebese la chestnut + 1 banana + 2 col ea sopho ea oat | Jusi ea morara + likhae tse 2 tsa bohobe bo se nang gluten bo nang le chisi ea mozzarella le lehe | Lebese le se nang lebese la 200 ml + 1 tapioca le lehe |
| Seneke sa hoseng | Likhae tse 2 tsa mahapu + linate tsa cashew tse 7 | yoghurt e senang lactose + 2 col chia tee | Banana e mashed e 1 e nang le kh'olone e le 'ngoe ea sopho e sa tebang ea pereate |
| Lijo tsa mots'eare | Rice risotto e nang le likhoho le meroho: tamati, spinach, zucchini, lihoete le eggplant | Li-noodle tsa raese tse nang le nama ea letata le fatše le tamati ea tamati e nang le mehloaare + lettuce, rantipole le salate ea likomkomere | Lijo tsa tlhapi le meroho: litapole, lihoete, liki le k'habeche |
| Seneke-thapama | Lero la phaenapole + kaka ea banana e nang le habore | 1 kiwi + 6 li-cookie tsa oatmeal tse se nang gluten + li-chestnut tse 10 | Strawberry smoothie e nang le lebese le se nang lebese + selae se le seng sa bohobe bo se nang gluten bo nang le chisi |
Ho bohlokoa ho hopola hore motho o tlameha ho ela hloko ho tseba lijo tse bakang ho se utloise bohloko hoa mala, le hore lijo tsena li lokela ho lateloa libeke tse 6 ho isa ho tse 8, ho latela tataiso ea ngaka kapa setsebi sa phepo.
Palo e kenyellelitsoeng lenaneng e fapana ho latela lilemo, thobalano, boikoetliso le mafu a amanang le ona. Morero ke ho batla setsebi sa phepo bakeng sa tlhahlobo e felletseng le ho nts'etsapele moralo oa phepo e nepahetseng ho latela litlhoko.
Fumana mekhoa e meng ea tlholeho ea ho felisa likhase tsa mala.
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