Contents
Menene ƙarancin abincin FODMAP kuma ga wa ya dace?
Abinci
Wannan abincin, wanda ke kawar da fructose da lactose daga tsarin cin abinci, an yi shi ne ga mutanen da ke fama da ciwon hanji.
Idan sau da yawa kuna bin abinci saboda kuna son rasa nauyi ko don dalilai na ɗabi'a (kamar climacteric ko cin abinci na vegan), wasu lokuta dole ne ku. cin abinci don dalilai na kiwon lafiya. Akwai waɗanda dole ne su kori abinci tare da alkama daga abincinsu, waɗanda ke cin kowane nau'in kiwo, alal misali, da waɗanda suka ɗauki abincin 'FODMAP'.
Kuma me ke yi rage cin abinci 'FODMAP'? Dokta Domingo Carrerma, masanin abinci mai gina jiki a Cibiyar Kiwon Lafiyar-Surgical don Cututtuka na narkewa (CMED), ya bayyana cewa muna fuskantar tsarin cin abinci wanda ke da ƙananan abun ciki na fructanide, wato: fructose, lactose, galactose, xylitol ko maltitol , don misali. "Abin da ke cikin 'ya'yan itatuwa, kayan lambu, kayan zaki, goro, legumes da fulawa irin su burodi da taliya yana da iyakancewa sosai," in ji ƙwararren.
Wannan abincin shine An ba da shawarar ga mutanen da ke da rashin haƙuri na fructose ko malabsorption, ciwon hanji mai ban haushi, ciwon ƙwayar cuta na ƙwayar cuta da kuma gaba ɗaya duk dysbiosis ko rashin daidaituwa a cikin microbiota na hanji. Mireia Cabrera, masanin abinci mai gina jiki a cibiyar Júlia Farré, ya kara da cewa, kodayake ana iya amfani da shi a lokuta irin su girma na kwayan cuta, "akwai ƙarin shaida kuma mafi inganci idan ya shafi. rashin jijiyar ciwo".
Yadda abincin FODMAP ke aiki
A kan yadda abincin ke aiki, ya bayyana Dr. Carrerma cewa ya ƙunshi wani lokaci mai taƙaitaccen lokaci na makonni huɗu zuwa shida mafi ƙarancin tsawon lokaci, tare da wasu matakai guda uku na tsawon lokaci guda wanda a hankali ana dawo da abinci tare da fructose daga ƙasa zuwa adadi mafi girma. Mireia Cabrera ya nuna cewa ba wai kawai yana da mahimmanci don daidaita wannan abincin ga alamun kowane hali ba, amma kuma la'akari da cewa ba abinci ba ne na rayuwa.
Idan muka yi magana game da waɗannan abincin musamman, ya ce abincin da za a guje wa sun haɗa da 'ya'yan itatuwa irin su apple, pear, peach, abarba, kiwi, strawberry, banana…; kayan lambu da yawa kamar tumatir, barkono, albasa, tafarnuwa, karas, kabewa, latas ko broccoli, misali. “Kuma wake da chickpeas an iyakance; kowane irin kayan zaki da cakulan; Kwayoyi kamar cashews, raisins, prunes, hazelnuts, gyada. Kuma cin burodi, taliya da kukis yana da matsakaici sosai, ”in ji likita.
Yadda ake kiyaye abinci daga gida
Ko da yake yana da matukar hana abinci, bin shi a gida ba babban matsala ba ne. Wahaloli suna zuwa, misali, idan wata rana ka fita cin abinci. «Yana da matukar muhimmanci a tambayi masu jira don cikakkun bayanai game da abubuwan da ke cikin jita-jita don tabbatar da abun da ke ciki. Zaɓin mai sauƙi yawanci gasasshen nama ne ko kifi tare da gasasshen dankali ko wasu kayan lambu masu dacewa “, in ji masanin abinci mai gina jiki. A nasa bangaren, Dr. Carrerma ya kara da cewa wadannan 'kayan lambu masu dacewa' na iya zama, alal misali, namomin kaza, namomin kaza, ruwan 'ya'yan itace, latas na rago, alayyahu, zucchini ko kokwamba.
Bayan ka'idojin abinci na 'FODMAP', don gamawa Dr. Domingo Carrerna ya bayyana cewa, idan kun sha wahala, alal misali, ciwon hanji mai ban tsoro, yana da wanda ya fi dacewa don iyakance kitse mai kitse, irin su abinci mai sauri, naman sa, tsiran alade maras tsami, tsofaffin cuku, kirim ko man shanu, da kuma gurasa da gasa. "Kada ku ɗauki irin kek kuma yana da kyau a dauki madara da yogurt ba tare da lactose da burodi da taliya ba tare da alkama ba, haka kuma yana da kyau a dafa a kan gasa, tanda ko dafa shi", in ji shi.