Li-snacks tse Molemo ka ho Fetisisa tse tlase tsa FODMAP, Ho ea ka Litsebi tsa Lijo

Litaba

• Ho utloisisa Lijo tse tlase tsa FODMAP
• Mokhoa oa ho ja lijo tse bobebe lijong tse tlase tsa FODMAP
• Lijo tse bobebe tsa DIY Low-FODMAP
• Li-orange le Walnuts
• Butter ea Peanut le Banana
• Cheese e thata, e tsofetseng
• Mahe a phehiloeng ka thata
• Makipikipi
• Lijo tse bobebe tsa Low-FODMAP
• Libaka tsa BelliWelli
• Lil Bucks Clusterbucks
• Basebetsi ba GoMacro MacroBar
• Liperela Mehloaare Ho ea Kalamata Mehloaare
• Wilde Himalayan Pink Letsoai le Li-Chips tsa Khoho
• Tlhahlobo bakeng sa

Lefu le halefisang la mala le ama batho ba lipakeng tsa limilione tse 25 le tse 45 naheng ea Amerika, 'me ba fetang karolo ea bobeli borarong ba bakuli bao ke basali, ho latela Mokhatlo oa Machaba oa Ts'ebetso ea Ts'oaetso ea Letsoai. Kahoo, ho na le menyetla ea hore u utloe ka lijo tse tlase tsa FODMAP, mokhoa oa ho ja o laetsoeng ho thusa ho nolofatsa matšoao a IBS (ke hore, ho ruruha, ho sokela, letshollo, bohloko ba mpeng, jj.). Ho fihlela ho liperesente tsa 86 tsa bakuli ba IBS ba fumana ntlafatso ho khatello ea maikutlo le matšoao a GI kamora leano la ho ja, ho latela tlhahlobo ea mahlale ea 2016.

Ho utloisisa Lijo tse tlase tsa FODMAP

"Li-FODMAP li bua ka sehlopha sa lik'habohaedreite tse belang - setache, tsoekere le fiber - tseo, bakeng sa batho ba bang [batho ba li utloisisang], ba sa qojoeng kapa ba sa keneng hantle 'me ba baka matšoao a kang a IBS a kenyeletsang khase, ho ruruha, letshollo, ho patoa, le bohloko ba mala," ho hlalosa Katie Thomson, MS, RD, mothehi-'moho le CEO oa Square Baby. Tsena fhlakoleha oli-ligosaccharides, dli-isaccharides, mli-onosaccharides, and leqLi-oliyols (aka FODMAPs) li hula metsi a feteletseng ka maleng a hao a manyenyane, 'me ha li kena ka maleng a hao a maholo, li lomosoa ke libaktheria tse ka bakang matšoao, ho bolela Thomson, ea nang le IBS.

Le hoja lik'habohaedreite tsena li fumanoa lijong tse fapa-fapaneng, litlokotsi tse phahameng tsa FODMAP li kenyelletsa lijo-thollo tse nang le gluten (e leng koro, harese, rye), lihlahisoa tse ling tsa lebese (haholo-holo lebese le yogurt), litholoana tse kang liapole, meroho e kang asparagus, hammoho le li-sweeteners tse nang le khalori e tlase kapa li-alcoves tsa tsoekere (ke hore xylitol kapa sorbitol).

Le ha lijo tse tlase tsa FODMAP li na le melemo ea tsona, e ka ba "phephetso ho batho ba bangata qalong, haholo haeba o tloaetse lijo tse phahameng tsa carb / tse phahameng tsa tsoekere," ho bolela Thomson. "Kahoo itokisetse - lula u tletse ka lijo le lijo tse bobebe tse tlase-FODMAP."

Haeba u kile ua bua le gastroenterologist ea hau le / kapa setsebi sa phepo e nepahetseng 'me u se u itokiselitse ho leka leano lena la ho nolofatsa lijo tsa IBS, tsoela pele ho phetla lijo tse bobebe tse tlase tsa FODMAP tseo u ka bang le tsona. Ho ba le IBS ho thata ka ho lekana, ho ja lijo tse bobebe (le ho khotsofatsa litakatso tsa hau) ha hoa lokela ho ba joalo.

Mokhoa oa ho ja lijo tse bobebe lijong tse tlase tsa FODMAP

Ha ho tluoa tabeng ea ho fumana li-snacks tse fokolang tsa FODMAP, ka kakaretso, u lokela ho batla lijo tse bonolo, tse feletseng, tsa tlhaho tse nang le tsoekere e tlaase le liprotheine tse ngata le mafura a phetseng hantle, ho bolela Thomson (molao o motle oa monoana bakeng sa mang kapa mang ea jang lijo-thollo, hape) . O re: "Bophelo bo tlase ba FODMAP bo mabapi le ho tseba hore na ke lijo life tse se nang moeli, tse hlokang ho laoloa ka karolo, le tse lokelang ho qojoa ka botlalo."

Chelsea McCallum, RD, ea ikhethang litabeng tsa phepo ea IBS, o boetse a eletsa ho khetha lijo tse felletseng ho feta tse sebelisitsoeng ha ho khonahala, hammoho le ho khomarela sehlahisoa se le seng sa litholoana le ho khetha lihlahisoa tsa lebese tse se nang lebese ho qoba ho ts'oaroa ha FODMAP (haholo-holo ho tlatsa ho koalla ka carb e belisitsoeng kamora carb e belisitsoeng).

Lijo tse bobebe tsa DIY Low-FODMAP

Li-orange le Walnuts

Tlohela lialmonde, li-cashews le li-pistachios 'me u ee ho li-walnuts ho e-na le hoo. Kenya lamunu 'me, violá, u iphumanetse seneke-noa se botsoalle sa FODMAP se loketseng haholo ha u le leetong. Thomson o re: "Kamehla ke lula ke nkile li-tangerine le mokotlana o monyane oa" li-walnuts. "Sena se fana ka li-carbs, fiber, protheine le mafura a phetseng hantle, ka letsoai le sukiri ea tlhaho ho khotsofatsa litakatso." O khothalletsa ho reka mokotla o moholo oa lihalofo tsa walnut tse tala, tse se nang letsoai ho tloha Costco, empa u ka boela ua fumana likhetho tse tšoanang ho Amazon (Buy It, $32, amazon.com).

Butter ea Peanut le Banana

Libanana tse butsoitseng li na le li-FODMAP, ka hona etsa bonnete ba hore u khetha e tala e nyane (le mabala a se nang sootho) ebe u e kopanya le botoro ea peanut - joalo ka e tsoang ho Wild Friends (Buy It, $ 5, walmart.com) - bakeng sa motsoako o khotsofatsang ea mafura a tsoekere, letsoai le a phetseng hantle, ho bolela Thomson. Leha ho le joalo, ho ja lijo tse nang le mafura a mangata haholo joalo ka linotši tsa linate ho ka baka matšoao a IBS ho batho ba bang, ka hona qala ka khaba e le 1; haeba u ka mamella seo, ho lokile ho eketsa ho sebeletsa ka botlalo (2 tablespoons) .More of almond butter fan? Khomarela khaba e le 'ngoe ka lijo, kaha lialmonde (' me, ka hona, botoro ea almonde) li na le li-FODMAP tse itšetlehileng ka karolo, ho bolelang hore o ja haholo. (E amanang: Ntho e ngoe le e ngoe eo o e hlokang (le eo o e batlang) ho tseba ka botoro ea linate)

Cheese e thata, e tsofetseng

E 'ngoe ea lijo tse bobebe tsa Thomson tsa FODMAP ke chisi e tsofetseng joalo ka Gouda kapa cheddar e nang le salami, baqhekelli ba raese - joalo ka Laiki's Black Rice Crackers (Buy It, $ 27, amazon.com) - linate tse tšetsoeng linoko le mehloaare. O phaella ka ho re: "Ha ke e-ea moketeng oa lijo tsa mantsiboea, kamehla ke nka sena e le lijo tse monate hammoho le li-veggies tse sa tšoaneng, hobane boholo ba 'lijo tsa moketeng' li tla ba le mathata. Joalo ka botoro ea linate, ha u batle ho e fetelletsa boholo ba lichisi, kaha mafura a mangata haholo sejong se le seng a ka baka khatello ea lijo. "Ka kakaretso, lichisi tse thata, tse seng li tsofetse (bonyane khoeli e le 'ngoe) li bonolo ho mamella [bakeng sa ba nang le IBS], empa le Brie e ka mamelloa ha e se e tsofetse bonyane matsatsi a 30," oa hlalosa. Cheddar, parmesan, Gouda le Manchego kaofela li ntle (ebile li monate!) - haholo-holo, Thomson o khothaletsa Dubliner cheddar (Buy It, $ 5, walmart.com), e kopanang hantle le tsohle, o re. Qoba li-cheeses tse ncha tse kang mozzarella e ncha, cottage chisi, tranelate chisi le ricotta, kaha li na le FODMAP tse ngata.

Mahe a phehiloeng ka thata

Mahe a fana ka mefuta e mengata e fapaneng ea limatlafatsi, ho kenyeletsoa liprotheine tse hahang mesifa le choline, tse bohlokoa ka mokhoa o makatsang bakeng sa tsamaiso ea methapo ea hau, ho bolela Melissa Rifkin, M.S., R.D., C.D.N. (ICYDK, choline e sebetsa ka mokhoa o ts'oanang le oa livithamini tsa B - tseo ka bobeli li leng bohlokoa bakeng sa ho boloka matla a lekaneng.) "Natefeloa ke mahe a le mong; para le litholoana tse tlase tsa FODMAP joalo ka morara kapa fragole; ho sebeletsa e le salate ea mahe holim'a li-crackers tsa raese," o fana ka tlhahiso.

Makipikipi

Poone ka tlhaho e nkoa e le lijo tse tlase tsa FODMAP, ho bolela Rifkin, 'me popcorn ke senoko se monate haholo ho mang kapa mang ka lebaka la fiber ea eona e phahameng le letsoalo le tlase la caloric (ho bolelang hore o ka ja molumo o phahameng bakeng sa lik'hilojule tse ngata). Linoko tse ka bang le lijo tse phahameng tsa FODMAP joalo ka konofolo le onion, leha ho le joalo, 'me u kopanye li-popcorn tsa hau ka mafura a phetseng hantle joalo ka walnuts kapa peo ea mokopu e sirelelitsoeng ho fumana limatlafatsi tse fapaneng, o re. Rifkin e khothaletsa The Safe Fair Food Company Sea Salt Seasoned Popcorn (Reka E, $5, safeandfair.com), e leng bonolo ebile e entsoe ka metsoako e meraro feela. Ha e le hantle, u ka lula u iketsetsa poone ea hau ea moea lapeng, hape. E-ba le bonnete ba hore o tlola mefuta e fapaneng ea microwave ho qoba lisebelisoa tse ekelitsoeng tse ka bakang matšoao. (BTW, popcorn ha se seneke feela se bohlale se tlase-FODMAP se ka ts'oaroang ha tlala ea har'a mpa ea letsatsi e fihla, empa e boetse e nkuoa e le e 'ngoe ea lijo tse ntle ho u thusa ho robala.)

Lijo tse bobebe tsa Low-FODMAP

Libaka tsa BelliWelli

Li-snack tse pakiloeng li bohlokoa bakeng sa linako tsa ha u il'o etsa mesebetsi e itseng kapa u le leetong 'me u hloka seneke hanyenyane, ho bolela McCallum. O khothaletsa li-bars tsa BelliWelli tse bonolo (Buy It, $ 27 bakeng sa mekoallo e robeli, belliwelli.com), e kenang ka litatso tse hohelang tse kang Minty Chocolate, Fudge Brownie, Cinnamon Swirl, le Lemon White Chocolate - tseo kaofela li leng tlase-FODMAP, gluten-ntle le lebese, 'me e na le li-probiotics.

Lil Bucks Clusterbucks

Naleli ea seneke see sa FODMAP se tlase? Sprouted buckwheat, e leng motsoako o se nang gluten, o nang le protheine e ngata eo, ho sa tsotellehe lebitso la eona, eseng koro ho hang empa ho e-na le peo ea litholoana. Lihlopha tsa Lilola tsa Granola ke khetho e ntle haholo ea FODMAP, ho bolela Rifkin - etsa bonnete ba hore o khomarela ts'ebeletso e le 'ngoe ea oz, kaha likarolo tse kholo li ka baka matšoao ao a bohloko a IBS. Chocololate Reishi Clusterbucks (E reke, $ 18 bakeng sa tse peli, amazon.com), haholo-holo, fumana matlafatso ea phepo ho tsoa ho peo ea hemp le cocoa hape o na le li-adaptogen. (E amanang le seo: Adaptogens ke eng mme e ka u thusa ho matlafatsa boikoetliso ba hau?)

Basebetsi ba GoMacro MacroBar

Bohle ba GoMacro's MacroBar Minis ba netefalitsoe ka tlase-FODMAP, ho bolelang hore ba kile ba etsa liteko tsa laboratori hore ba tlase ho li-FODMAP mme, ka lehlakoreng le leng, ba amohetse letšoao la khoebo la FODMAP-Friendly ho tsoa Univesithing ea Monash (eo, BTW, e leng sebaka seo ho thoeng ke tsoalo ea lijo tse tlase tsa FODMAP). E fumaneha ka mefuta e mengata ea litatso, Thomson o re mofuta oa Peanut Butter le Chocolate Chip (E reke, $ 33 bakeng sa lebokose la 24, amazon.com) ke eona e molemohali bakeng sa ho khotsofatsa litakatso tse monate.

Liperela Mehloaare Ho ea Kalamata Mehloaare

Liphutheloana tsena tse laoloang ke karolo ea mehloaare e koetsoeng (Reka E, $33 bakeng sa 24, amazon.com) li jara mafura a phetseng hantle le limatlafatsi, ho bolela Manaker. Ha ho hlokahale hore li be sehatsetsing kapa li tšolloe, e leng se etsang hore e be seneke se bonolo ho se kenya ka har'a teraka ea hau ea deske, mokotla oa boikoetliso kapa mokotlana oa mokotla.

Wilde Himalayan Pink Letsoai le Li-Chips tsa Khoho

Litakatso tsa letsoai ha li bapane le seneke sena se tlaase sa FODMAP, se entsoeng ka metsoako e bonolo ea IBS e kang khoho le phofo ea tapioca, ho bolela Lauren Manaker, M.S., R.D.N., L.D. Sejo se seng le se seng sa Wilde Himalayan Pink Salt and Chicken Chips (Reka E, $4, walmart.com) e na le ligrama tse 10 tsa protheine (e leng ntho e utloahalang kaha ke khoho e halikiloeng hanyenyane) 'me ha e na gluten-le lijo-thollo.

Tlhahlobo bakeng sa