Wannan tsarin abinci mai gina jiki an tsara shi ne don kawar da alamun rashin jin daɗin mutanen da ke fama da cututtukan hanji. Ciwan ciki koyaushe, ciwon ciki a ciki, da kuma cikawa - abincin FODMAP yana taimakawa kawar dashi.
Keɓanta daga wasu abinci na carbohydrates da kuma abincin da kansa ya kasu kashi biyu: cikakken janyewar wasu samfuran da dawowarsu a hankali. A ƙarshe, mai haƙuri zai zama abinci na sirri, la'akari da martanin jiki ga wasu abincin carbohydrate.
Ainahin kalmomin FODMAP yana tsaye ne ga maƙalar oligosaccharides, disaccharides, monosaccharides, da polyols. FODMAP shine ɗan gajeren sarkar carbohydrate wanda ke da wuya a karɓa kuma a sha shi, yana haifar da alamun alamun da ke sama.
Abincin da ke cikin abincin FODMAP:
- alkama
- hatsin rai
- tafarnuwa
- baka
- mafi yawan legumes
- fructose
- lactose.
Ana iya cin wannan akan FODMAP:
- nama
- tsuntsu
- kifi
- qwai
- kwayoyi
- hatsi waɗanda ba su ƙunshi alkama ba, kamar hatsi da quinoa.
Hakanan an yarda da wasu kayan kiwo (misali, cuku) da wasu 'ya'yan itace (misali, ayaba da berries).
Menene abincin FODMAP?
Na farko, wutar lantarki tana kawar da abinci masu girma a cikin abincin FODMAP. Bayan makonni 3-8, suna shiga cikin menu a hankali don ƙayyade samfuran da kuke da mummunan sakamako daga hanji da ƙwayar narkewa. Don haka, zaku san ainihin samfuran da yakamata ku ci gaba da gujewa a cikin abincin ku.
Baya ga inganta lafiyar marasa lafiya, wannan abincin na likitanci yana taimakawa wajen kawar da karin fam ta hanyar rage adadin carbohydrates a cikin abincin. Don haka mutanen da ke da lafiyayyen hanji za su iya amfani da shi lokaci zuwa lokaci na tsawon kwanaki 2-3, kuma suna kawar da abubuwan da ba su da amfani a cikin abincin ku kamar kek, sukari, kayan kiwo, da kayan ciye-ciye.