Lijo tse 10 tse phahameng ho li-FODMAP (le seo u ka se jang ho fapana)

Litaba

• High-FODMAP e bolelang?
• 1. Koro
• 2. Konofolo
• 3. Anyezi
• 4. Litholoana
• 5. Meroho
• 6. Limela tsa linaoa le tsa linaoa
• 7. Li-sweeteners
• 8. lithollo tse ling
• 9. Lebese
• 10. Lino
• Na e mong le e mong o lokela ho qoba li-FODMAP?
• Ntlha ea Bohlokoa

Lijo ke sesosa se tloaelehileng sa mathata a silang lijo. Haholo-holo, lijo tse nang le li-carb tse nang le metsi a mangata li ka baka matšoao a kang khase, ho ruruha le bohloko ba mpeng.

Sehlopha sa li-carbs tsena se tsejoa e le li-FODMAP, 'me lijo li ka hlalosoa e le tse phahameng kapa tse tlase li-carbs tsena.

Ho thibela lijo tse phahameng tsa FODMAP ho ka fana ka phomolo e makatsang ea matšoao a mala, haholo-holo ho batho ba nang le lefu la mala le halefisang (IBS).

Sengoliloeng sena se tšohla lijo le metsoako e 10 e tloaelehileng e nang le li-FODMAP tse ngata.

High-FODMAP e bolelang?

FODMAP e emetse Fermentable Oligo-, Di-, Mono-saccharides le Polyols. Ana ke mabitso a mahlale a li-carb a ka bakang mathata a ho sila lijo.

Lijo li arotsoe ka mokhoa o phahameng-FODMAP ho latela maemo a khethiloeng a ho khaola ().

Maemo a khaotsoeng a phatlalalitsoeng a fana ka maikutlo a hore lijo tse phahameng tsa FODMAP li na le tse fetang e le 'ngoe ea li-carbs tse latelang:

• Li-oligosaccharides: 0.3 dikgerama tsa fructans kapa galacto-oligosaccharides (GOS)
• Disaccharides: 4.0 dikgerama tsa lactose
• Monosaccharides: 0,2 grams ho feta fructose ho feta tsoekere
• Polyols: 0.3 dikgerama tsa mannitol kapa sorbitol

Liunivesithi tse peli li fana ka lenane le netefalitsoeng la lijo tsa FODMAP - Univesithi ea Monash le King's College London.

Ho bohlokoa hape ho tseba hore ha se motho e mong le e mong ea lokelang ho qoba li-FODMAP. Ebile, li-FODMAP li molemo ho batho ba bangata.

Ho u thusa ho etsa qeto ea hore na ho thibela li-FODMAP ho nepahetse ho uena, bala sengoloa sena. Joale, haeba u nka qeto ea ho li thibela, etsa bonnete ba hore u sheba lijo tse 10 tse latelang.

1. Koro

Koro ke e mong oa bafani ba kholo ka ho fetisisa ba FODMAP lijong tsa Bophirimela ().

Lebaka ke hore koro e jeoa haholo - eseng hobane e le mohloli o kopaneng oa li-FODMAP.

Ebile, ha e bapisoa le mehloli e meng e robong e boletsoeng sengoloeng sena, koro e na le e 'ngoe ea lipalo tse tlase tsa FODMAP ka boima ba' mele.

Ka lebaka lena, lijo tse nang le koro e le sesebelisoa se nyane, joalo ka li-thickeners le tatso, li nkuoa li le tlase-FODMAP.

Mehloli e tloaelehileng ea koro e kenyelletsa bohobe, bijoux, lijo-thollo tsa hoseng, libiskiti le likuku.

Litlhahiso tse tlase tsa FODMAP: Raese e sootho, buckwheat, poone, nyalothe, habore, polenta, quinoa le tapioca (,).

Koro ke mohloli o ka sehloohong oa li-FODMAP lijong tsa Bophirimela. Leha ho le joalo, e ka nkeloa sebaka ke lithollo tse ling tse tlase tsa FODMAP kaofela.

2. Konofolo

Konofolo ke e 'ngoe ea mehloli ea li-FODMAP.

Ka bomalimabe, ho thibela konofolo lijong tsa hau ho tsebahala ho le thata hobane e kentsoe lisong tse ngata, li-gravies le litatso.

Lijong tse phehiloeng, konofolo e ka thathamisoa har'a metsoako e le tatso kapa tatso ea tlhaho. Ka hona, o hloka ho qoba lisebelisoa tsena haeba o latela lijo tse tlase tse fokolang tsa FODMAP.

Fructans ke mofuta o ka sehloohong oa FODMAP ka konofolo.

Leha ho le joalo, bongata ba li-fructane bo ipapisitse le hore na konofolo e ncha kapa e omisitsoe, kaha konofolo e omisitsoeng e na le li-fructane tse fetang makhetlo a mararo ho feta konofolo e ncha ().

Leha e le holimo ho li-FODMAP, konofolo e amahanngoa le melemo e mengata ea bophelo bo botle. Ke ka lebaka leo e lokelang ho qojoa feela ho batho ba mamelang FODMAP.

Litlhahiso tse tlase tsa FODMAP: Chives, chili, fenugreek, ginger, lemongrass, peo ea mosetareta, safrone le turmeric (,,).

Konofolo ke e 'ngoe ea mehloli ea li-FODMAP. Leha ho le joalo, konofolo e na le melemo e mengata ea bophelo bo botle 'me e lokela ho thibeloa ho batho ba nang le kutloelo-bohloko ea FODMAP.

3. Anyezi

Liieee ke mohloli o mong o kopaneng oa li-fructan.

Joalo ka konofolo, onion e tloaetse ho sebelisoa ho latsoa lijana tse fapaneng, ho etsa hore ho be thata ho e thibela.

Shallots ke o mong oa mehloli e phahameng ka ho fetisisa ea li-fructan, ha eiee ea Spain e le o mong oa mehloli e tlaase ka ho fetisisa ().

Le ha mefuta e fapaneng ea eiee e na le li-FODMAP tse fapaneng, liiee tsohle li nkuoa li le holimo-FODMAP.

Litlhahiso tse tlase tsa FODMAP: Asafoetida ke senoko se bohale se atisang ho sebelisoa ha India e pheha. E lokela ho phehoa ka oli e chesang pele ebe e eketsoa hanyane. Litatso tse ling tse tlase tsa FODMAP li ka fumanoa mona.

Mefuta e fapaneng ea eiee e na le li-FODMAP tse fapaneng, empa lieiee kaofela e nkuoa e na le chelete e ngata.

4. Litholoana

Litholoana tsohle li na le FODMAP fructose.

Empa ho khahlisang, ha se litholoana tsohle tse nkoang li le holimo ho li-FODMAP. Lebaka ke hobane litholoana tse ling li na le fructose e nyane ho feta tse ling.

Hape, litholoana tse ling li na le tsoekere e ngata, e leng tsoekere e seng ea FODMAP. Sena ke sa bohlokoa hobane tsoekere e thusa 'mele oa hau ho amohela fructose.

Ke ka lebaka leo litholoana tse phahameng ho fructose le glucose hangata li sa bakang matšoao a mala. Hape ke ka lebaka leo litholoana feela tse nang le fructose e ngata ho feta tsoekere li nkoang li le holimo-FODMAP.

Leha ho le joalo, esita le litholoana tse tlase tsa FODMAP li ka baka matšoao a mala haeba li jeoa ka bongata. Sena se amana le mojaro o felletseng oa fructose ka maleng a hau.

Ka hona, batho ba hlokolosi ba khothaletsoa ho ja karolo e le 'ngoe ea litholoana ka nako e le ngoe, kapa li-ounces tse ka bang 3.

Litholoana tse phahameng tsa FODMAP li kenyelletsa: Liapole, liapolekose, cherries, lifeiga, limango, li-nectarine, liperekisi, lipere, li-plums le mahapu ().

Litholoana tse tlase tsa FODMAP li kenyelletsa: Libanana tse sa butsoang, li-blueberry, kiwi, limes, mandarin, li-orang, papaya, phaenapole, rhubarb le fragole ().

Ka kopo hlokomela hore lena ha se lenane le felletseng. Lethathamo le leng le ka fumanoa mona.

Litholoana tsohle li na le FODMAP fructose. Leha ho le joalo, litholoana tse ling li na le fructose e nyane mme li ka natefeloa ka likarolo tse le 'ngoe letsatsi lohle.

5. Meroho

Meroho e meng e na le li-FODMAP tse ngata.

Ebile, meroho e na le mefuta e fapaneng ka ho fetisisa ea li-FODMAP. Sena se kenyelletsa li-fructans, galacto-oligosaccharides (GOS), fructose, mannitol le sorbitol.

Ho feta moo, meroho e 'maloa e na le mefuta e fetang e le' ngoe ea FODMAP. Mohlala, asparagus e na le fructans, fructose le mannitol ().

Ho bohlokoa ho hopola hore meroho ke karolo ea phepo e nepahetseng, 'me ha ho na lebaka la ho khaotsa ho e ja. Ho e-na le hoo, tlosa meroho e phahameng ea FODMAP bakeng sa tlase-FODMAP.

Meroho e phahameng ea FODMAP e kenyelletsa: Asparagus, limela tsa Brussels, cauliflower, makhasi a chicory, lefats'e le li-artichokes tsa Jerusalema, karela, liki, li-mushroom le lierekisi tsa lehloa (,).

Meroho e tlase ea FODMAP e kenyelletsa: Limela tsa linaoa, capsicum, rantipole, kakaretso ea li-eggplant, khale, tamati, spinach le zucchini (,).

Meroho e na le mefuta e fapaneng ea li-FODMAP. Leha ho le joalo, meroho e mengata ka tlhaho e tlase ho li-FODMAP.

6. Limela tsa linaoa le tsa linaoa

Limela tsa linaoa le linaoa li tumme ka ho baka khase e ngata le ho thunya, e leng karolo e 'ngoe e bakoang ke lihlahisoa tsa tsona tse phahameng tsa FODMAP.

FODMAP ea bohlokoa ho limela le linaoa e bitsoa galacato-oligosaccharides (GOS) ().

Likahare tsa linaoa le linaoa tsa GOS li angoa ke hore na li lokiselitsoe joang. Ka mohlala, lensisi tse entsoeng ka makotikoting li na le halofo ea GOS e phehiloeng lensisi.

Lebaka ke hore GOS e qhibiliha ka metsi, ho bolelang hore e 'ngoe ea eona e lutla ka har'a lensisi ebe e kena ka mokelikeli.

Leha ho le joalo, le limela tse kenngoang ka makotikoting ke mohloli oa bohlokoa oa li-FODMAP, leha likaroloana tse nyane (hangata senoelo sa 1/4 ka ho sebeletsa) li ka kenyelletsoa lijong tse tlase tsa FODMAP.

Limela tsa linaoa le linaoa ke mehloli e metle ea protheine bakeng sa ba sa jeng nama, empa ha se tsona feela khetho. Ho na le likhetho tse ling tse ngata tse tlase tsa FODMAP, tse nang le protheine.

Limela le linaoa tse phahameng tsa FODMAP li kenyelletsa: Linaoa tse halikiloeng, lierekisi tse mahlo a matšo, linaoa tse pharaletseng, linaoa tsa botoro, likhekhe, linaoa tsa liphio, lensisi, linaoa tsa soya le lierekisi tse arohaneng ().

Low-FODMAP, mehloli ea limela tsa limela e kenyelletsa: Tofu, mahe le linate tse ngata le lipeo.

Limela tsa linaoa le linaoa li tumme ka ho baka khase e ngata le ho ruruha. Sena se amana le litaba tsa bona tse phahameng tsa FODMAP, tse ka fetoloang ke hore na li lokiselitsoe joang.

7. Li-sweeteners

Li-sweeteners e ka ba mohloli o patiloeng oa li-FODMAP, kaha ho eketsa lintho tse natefisang lijo tse tlase tsa FODMAP ho ka eketsa litaba tsa FODMAP ka kakaretso.

Ho qoba mehloli ena e patiloeng, sheba lenane la metsoako lijong tse pakiloeng.

Ntle le moo, haeba u le UK, sesebelisoa sa King's College low-FODMAP se u lumella ho skena li-barcode lijong tse pakiloeng ho fumana lijo tse phahameng tsa FODMAP.

Li-sweeteners tse phahameng tsa FODMAP li kenyelletsa: Lero la poone, sirapo ea poone e phahameng-fructose, mahe a linotši le li-polyols tse nang le tsoekere e se nang tsoekere le marenene a hlafunang (lekola mabitso a sorbitol, mannitol, xylitol kapa isomalt) (,).

Li-sweeteners tse tlase tsa FODMAP li kenyelletsa: Tsoekere, maple sirapo, sucrose, tsoekere le litlolo tse ngata tsa maiketsetso tse kang aspartame, saccharin le Stevia (,).

Li-sweeteners tse phahameng tsa FODMAP li ka eketsa lijo tsa FODMAP. Ho qoba mehloli ena e patiloeng, sheba lenane la metsoako lijong tse pakiloeng.

8. lithollo tse ling

Koro ha se eona feela lijo-thollo tse phahameng ho li-FODMAP. Ha e le hantle, lijo-thollo tse ling tse kang rye li na le makhetlo a ka bang makhetlo a mabeli a FODMAP joaloka koro ().

Ha ho buuoa, mefuta e meng ea bohobe ba rye, joalo ka bohobe ba rye ea bohobe, e ka ba tlase ho li-FODMAP.

Lebaka ke hobane ts'ebetso ea ho etsa hlama e bolila e kenyelletsa mohato oa beliso, nakong eo li-FODMAP tsa eona li senngoang tsoekere e monyang.

Mohato ona o bonts'itsoe ho fokotsa litaba tsa ona tsa fructan ka ho feta 70% ().

Sena se tiisa mohopolo oa hore mekhoa e ikhethileng ea ts'ebetso e ka fetola litaba tsa FODMAP tsa lijo.

Lithollo tse phahameng tsa FODMAP li kenyelletsa: Amaranth, harese le rye ().

Lithollo tsa Low-FODMAP li kenyelletsa: Raese e sootho, buckwheat, poone, nyalothe, habore, polenta, quinoa le tapioca (,).

Koro hase eona feela lijo-thollo tse phahameng tsa FODMAP. Leha ho le joalo, litaba tsa FODMAP tsa lithollo li ka fokotsoa ka mekhoa e fapaneng ea ts'ebetso.

9. Lebese

Lihlahisoa tsa lebese ke mohloli o moholo oa lactose ea FODMAP.

Leha ho le joalo, ha se lijo tsohle tsa lebese tse nang le lactose.

Sena se kenyelletsa mefuta e mengata e thata le e holileng ea chisi, ha boholo ba lactose ea bona e lahlehile nakong ea ts'ebetso ea ho cheha ().

Empa ho bohlokoa ho hopola hore chisi tse ling li na le litlolo tse ekelitsoeng, joalo ka konofolo le onion, tse li etsang FODMAP e phahameng.

Lijo tsa lebese tse phahameng tsa FODMAP li kenyelletsa: Chisi ea kottage, chisi ea tranelate, lebese, quark, ricotta le yogurt.

Lijo tsa lebese tse tlase tsa FODMAP li kenyelletsa: Chisi ea Cheddar, tranelate, feta chisi, lebese le se nang lebese le chisi ea Parmesan.

Lebese ke mohloli o moholo oa lactose ea FODMAP, empa palo e makatsang ea lijo tsa lebese ka tlhaho e na le lactose e nyane.

10. Lino

Lijo ke mohloli o mong oa bohlokoa oa li-FODMAP.

Sena ha se feela lino tse entsoeng ka metsoako e phahameng ea FODMAP. Ha e le hantle, lino tse entsoeng ka metsoako e tlase ea FODMAP le tsona li ka ba holimo ho FODMAP.

Jusi ea lamunu ke mohlala o le mong. Le ha lilamunu li le tlase-FODMAP, lilamunu tse ngata li sebelisoa ho etsa khalase e le 'ngoe ea lero la lamunu,' me litaba tsa tsona tsa FODMAP li tlatsetsa.

Ho feta moo, mefuta e meng ea tee le joala le tsona li holimo ho li-FODMAP.

Lino tse phahameng tsa FODMAP li kenyelletsa: Tee ea Chai, tee ea chamomile, metsi a coconut, veine ea lijo tse tsoekere le rum ().

Lino tse tlaase tsa FODMAP li kenyelletsa: Tee e ntšo, kofi, gin, tee e tala, tee ea peppermint, vodka, metsi le tee e tšoeu ().

Lino tse ngata li na le li-FODMAP tse ngata, 'me sena ha se felle feela ho lino tse entsoeng ka metsoako e phahameng ea FODMAP.

Na e mong le e mong o lokela ho qoba li-FODMAP?

Ke batho ba fokolang feela ba lokelang ho qoba li-FODMAP.

Ebile, li-FODMAP li phetse hantle ho batho ba bangata. Li-FODMAP tse ngata li sebetsa joalo ka li-prebiotic, ho bolelang hore li khothaletsa kholo ea libaktheria tse phetseng hantle ka maleng a hao.

Leha ho le joalo, palo e makatsang ea batho e ela hloko li-FODMAP, haholo-holo ba nang le IBS.

Ho feta moo, lithuto tsa mahlale li bontšitse hore batho ba ka bang 70% ba nang le IBS ba fumana phomolo e lekaneng ea matšoao a bona lijong tse tlase tsa FODMAP ().

Ho feta moo, tlhaiso-leseling e kopaneng e tsoang liphuputsong tse 22 e fana ka maikutlo a hore lijo li atleha haholo ho laoleng bohloko ba mpeng le ho thunya ho batho ba nang le IBS ().

Li-FODMAP li lokela ho thibeloa feela karolong e nyane ea baahi. Bakeng sa motho e mong le e mong, li-FODMAP li lokela ho kenyelletsoa habonolo lijong tse fuoeng karolo ea tsona e ntle ho bophelo bo botle ba 'mele.

Ntlha ea Bohlokoa

Lijo tse ngata tse sebelisoang hangata li na le li-FODMAP tse ngata, empa li lokela ho thibeloa feela ke batho ba li tsotellang.

Bakeng sa batho bana, lijo tse phahameng tsa FODMAP li lokela ho fapanyetsanoa bakeng sa lijo tse tlase tsa FODMAP tse tsoang sehlopheng se le seng sa lijo. Sena se tla thusa ho fokotsa kotsi ea khaello ea phepo e ka hlahang ha ho lateloa lijo tse thibelang.