Uma e uiga i FODMAPs: O Ai E Tatau Ona Aloʻese Mai ia Latou ma Faʻafefea?

Anotusi

• O a tonu ia FODMAPs?
• Faʻafefea FODMAPs mafua ai Gut Faʻailoga?
• 1. Faasolo Fluid i le Intestine
• 2. Faʻafefeteina siama
• O Ai la e Tatau Ona Faʻataʻitaʻia se Meaʻai Maualalo-FODMAP?
• Mea e Iloa e uiga i le Low-FODMAP Diet
• O se Meaʻai Maualalo-FODMAP, Leai Le Le-FODMAP Meaʻai
• A Low-FODMAP Diet E Le Gluten-Free
• A Low-FODMAP Taumafa Meaʻai E le susu-leai se totogi
• Le Low-FODMAP Diet E Le ose Meaʻai mo se Taimi Umi
• Faʻamatalaga i luga ole FODMAP E Le faigofie Maua
• O se paleni paleni lelei-FODMAP Diet?
• Alava
• Kalisiu
• E manaʻomia e tagata uma o loʻo i lalo o le Low-FODMAP Diet ona aloese mai le Lactose?
• O Fea E Tatau Ona Saili ai Fautuaga Fomaʻi
• Ave le Fale Feau

FODMAPs o se vaega o gaʻo oona.

Latou te taʻutaʻua i le faʻatupuina o faʻafitauli masani o manava e pei o le fulafula, kesi, tiga o le manava, manava tata ma manava manava ia latou e malamalama ia latou.

E aofia ai ma le maofa o numera o tagata, aemaise i latou e maua i le bowel syndrome (IBS).

O le mea e laki ai, o suʻesuʻega ua faʻaalia ai o le faʻatapulaʻaina o meaʻai e maualuga i le FODMAPs e mafai ona faʻaleleia atili ai nei faʻailoga.

O lenei tusitusiga o loʻo faʻamatalaina mai ai FODMAP ma ai e tatau ona alofia.

O a tonu ia FODMAPs?

Faʻapipiʻi tu mo Fermentable Oiligo-, Di-, Mono-saccharides ma Poliva ().

Nei faaupuga o le faasaienisi igoa tuuina atu i kulupu o carbs e ono mafua ai digestive mataupu mo nisi tagata.

FODMAPs masani lava ona aofia ai filifili puʻupuʻu o suka e fesoʻotaʻi faʻatasi ma latou e le o faʻaogaina atoa e lou tino.

O nei vaega taua e lua o le mafuaʻaga e mataala ai isi tagata ia latou ().

Nei o vaega autu o FODMAPs:

• Oligosaccharides: Carbs i lenei vaega aofia ai fructans (fructo-oligosaccarides ma inulin) ma galacto-oligosaccharides. O meaʻai taua e aofia ai le saito, rai, fualaʻau 'eseʻese ma fualaʻau faiʻai, fualaʻau ma fualaʻau.
• Disaccharides: Lactose o le autu FODMAP i lenei kulupu. O meaʻai taua e aofia ai le susu, yogurt ma sisi malie.
• Monosaccharides: Fructose o le autu FODMAP i lenei kulupu. O meaʻai taua e aofia ai fualaʻau eseese, meli ma agave nectar.
• Polyols: Carbs i lenei vaega aofia ai sorbitol, mannitol ma xylitol. O mea taua e maua ai meaʻai taua e aofia ai fualaʻau 'eseʻese ma fualaʻau' aina, faʻapea foi ma suamalie pei o mea o loʻo i suka e leai se suka.

E pei ona e vaaia, FODMAPs e maua i le tele o ituaiga o meaʻai i aso uma.

O isi taimi e masani ona iai i meaʻai, ae o isi taimi e faʻaopopo e faʻalautele ai foliga o meaʻai, foliga poʻo le tofo.

FODMAP tu mo Fermentable Oligo-, Di-, Mono-saccharides ma Polyols. O nei carbars e le lelei 'aina e tagata.

Faʻafefea FODMAPs mafua ai Gut Faʻailoga?

FODMAP e mafai ona mafua ai manaʻoga faʻailoga i ni auala se lua: e ala i le tosoina o le vai i totonu o le manava ma ala i le faʻafefeteina o siama.

1. Faasolo Fluid i le Intestine

Talu ai o FODMAPs o ni filifili pupuu o suka, ua latou "osmotically ola." Lona uiga latou te tosoina le vai mai lou tino i totonu o lou tino (,,,).

Lenei mafai ona taitai atu i auga e pei o bloating ma manava tatalaina i tagata nofouta (,,,).

Mo se faʻataʻitaʻiga, a e ai i le FODMAP fructose, e faaluaina le tele o le vai e tosoina i lou manava e pei o le kulukose, e le o se FODMAP ().

2. Faʻafefeteina siama

A e 'ai fafagaina o meaʻai, e manaʻomia ona vaevaeina i latou i le tasi suka i fualaʻau, ao le i faʻaaogaina i totonu o lou papala ma faʻaaogaina e lou tino.

Peitaʻi, e le mafai e tagata ona gaosia nisi o enzyme e manaʻomia e talepe ai FODMAP. Lenei e tau atu i undigest FODMAPs femalagaaʻi i totonu o le tamaʻi manava ma i totonu o le lapopoʻa tele, poʻo le kolone (,).

O le mea e malie ai, o lou tootoo lapoʻa o le fale i trillion o siama ().

O nei siama e vave ona faʻateleina FODMAP, faʻasaʻoloto le kesi ma isi vailaʻau e mafua ai faʻamaʻi, pei o le fulafula, tiga o le manava ma suiga o le manava i tagata maaleale (,,,).

Mo se faʻataʻitaʻiga, o suʻesuʻega na faʻaalia ai a e 'ai i le FODMAP inulin, e maua mai ai le 70% sili atu kesi i le lapoʻa tele nai lo le kulukose ().

O nei gaioiga e lua e tupu i le tele o tagata pe a latou 'aʻai FODMAPs. Peitai, e le o tagata uma e maaleale.

O le mafuaʻaga ua maua ai nisi tagata faʻailoga ma isi e leai e manatu e fesoʻotaʻi ma le maʻaleʻale o le manava, lea e lauiloa o le colonic hypersensitivity ().

Colonic hypersensitivity e sili ona taatele i tagata e iai le IBS ().

FODMAPs e tosoina le vai i totonu o le gaʻau ma faʻaosofia ai le faʻamaeʻaina o siama i totonu o le gaʻau tele. E tupu lenei mea i le tele o tagata, ae naʻo latou e maaleale o latou manava ei ai se tali atu.

O Ai la e Tatau Ona Faʻataʻitaʻia se Meaʻai Maualalo-FODMAP?

A maualalo-FODMAP taumafataga e maua i le naʻo le 'aloese mai meaʻai maualuga i nei carbs.

O se vaega o tagata suʻesuʻe na muamua fautuaina le manatu mo le puleaina o le IBS i le 2005 ().

IBS e sili ona taatele nai lo le mea oe ono iloa. O le mea moni, tasi i le 10 tagata matutua ua i ai IBS ().

E le gata i lea, ua ova ma le 30 suʻesuʻega e faʻataʻitaʻia ai le taumafa maualalo ole FODMAP i tagata e iai le IBS (,,,,).

Iʻuga mai le 22 o nei suʻesuʻega fautua mai o le mulimuli i lenei taumafataga e mafai ona faʻaleleia mea ia ():

• Aotelega o auga o digestive
• Tiga o le manava
• Fuga
• Tulaga lelei o le olaga
• Kasa
• Suiga masani o le manava (manava tata uma ma papala)

E taua le maitauina o le toeititi lava o nei suʻesuʻega, o le taumafataga na tuʻuina mai e le fomaʻi o meaʻai.

E le gata i lea, o le tele o suʻesuʻega na faia i tagata matutua. O le mea lea, e i ai faʻatapulaʻa faʻamaoniga e uiga i tamaiti mulimuli maualalo-FODMAP taumafataga ().

E i ai foi nisi masalosaloga o le maualalo-FODMAP taumafataga ono faʻamanuiaina i isi tulaga, e pei o le diverticulitis ma faamalositino-faʻaosoina digestive mataupu. Peitai, o le faʻamaoniga mo lona faʻaaogaina i tua atu o le IBS e faʻatapulaʻa (,).

O le maualalo-FODMAP taumafataga faʻaleleia atili digestive auga i tusa o le 70% o tagata matutua ma IBS. Ae, e le lava faʻamaoniga e fautuaina ai le taumafataga mo le faʻatautaia o isi tulaga.

Mea e Iloa e uiga i le Low-FODMAP Diet

Nei o ni nai mea e tatau ona e iloa e uiga i lenei taumafataga.

O se Meaʻai Maualalo-FODMAP, Leai Le Le-FODMAP Meaʻai

E le pei o meaʻai e afaina ai meaʻai, oe le tau manaʻomia ona aveʻese atoa FODMAPs mai lau meaʻai. O le mea moni, latou aoga mo manava manava ().

O le mea lea, e fautuaina oe e tuʻuina i latou i au meaʻai - e oʻo i lau oe lava faʻapalepale.

A Low-FODMAP Diet E Le Gluten-Free

O lenei taumafataga e masani ona paʻu i lalo ole gluten ile tulaga masani.

O le mafuaʻaga ona o le saito, o le autu autu o gluten, e le aofia ai ona e maualuga i fructans.

Peitai, o se meaʻai maualalo-FODMAP e leʻo se meaʻai fua fua. Meaʻai pei o sourdough spelled falaoa, e iai le kulukeni, e faʻatagaina.

A Low-FODMAP Taumafa Meaʻai E le susu-leai se totogi

O le FODMAP lactose e masani ona maua i oloa gaosi susu. Ae ui i lea, o le tele o oloa gaosi susu o loʻo i ai le maualalo o tulaga o le lactose, ma avea ai i latou ma maualalo-FODMAP.

O ni faʻataʻitaʻiga o meaʻai maualalalo maualalo ile FODMAP e iai kesi faigata ma matutua, crème fraîche ma kulimi oona.

Le Low-FODMAP Diet E Le ose Meaʻai mo se Taimi Umi

E le manaʻomia pe fautuaina e mulimuli i lenei taumafataga mo le sili atu i le valu vaiaso.

O le mea moni, o le maualalo-FODMAP taumafa gaioiga aofia ai tolu laʻasaga e toe faʻailoa FODMAPs i lau taumafataga e oʻo i lou oe lava faʻapalepale.

Faʻamatalaga i luga ole FODMAP E Le faigofie Maua

E le pei o isi faʻamatalaga paleni mo vitamini ma minerals, o faʻamatalaga o loʻo i ai meaʻai o loʻo iai FODMAP e le faigofie ona maua e tagata lautele.

E ui i lea, e tele lisi maualalo ole FODMAP e maua i luga ole laiga. Ae e tatau ona e nofouta o mea ia e lua o faʻavae o faʻamatalaga ma e le atoatoa.

O le fai mai, faʻalauteleina lisi lisi na faʻamaonia i suʻesuʻega mafai ona faʻatau mai uma King's College Lonetona (pe afai o oe o se lesitala dietitian) ma Monash Iunivesite.

Ole taumafataga maualalo ole FODMAP e ono iai ni FODMAP, male gluten ma susu. O taumafataga e le tatau ona mulimulitaʻi umi ma e tatau ona e mafaufau i le saʻo o au punaoa.

O se paleni paleni lelei-FODMAP Diet?

Oe mafai lava ona faʻamalieina au meaʻai paleni i luga o le maualalo-FODMAP taumafa.

Ae peitaʻi, pei o ni taumafataga faʻatapulaʻaina, oe i ai le faʻateleina o le aʻafiaga o meaʻai le lelei.

Ae maise lava, oe tatau ona nofouta i lau alava ma kalama taumafaina i luga o le maualalo-FODMAP taumafa (,).

Alava

Ole tele o meaʻai e tele i le fiber e maualuga foʻi ile FODMAPs. O le mea lea, e masani ona faʻaititia e tagata a latou filo i luga o le taumafataga maualalo ole FODMAP ().

Lenei e mafai ona 'aloʻese i le suia o maualuga-FODMAP, maualuga-alava meaʻai e pei o fualaʻau ma fualaʻau ma maualalo-FODMAP ituaiga o loʻo maua ai pea le tele o meaʻai fiber.

Laʻau maualalo-FODMAP o alava e aofia ai moli, raspberries, strawberries, green beans, spinach, kāloti, oats, brown rice, quinoa, gluten-free brown bread and flaxseeds.

Kalisiu

O meaʻai susu o se puna lelei o le calcium.

Peitai, tele meaʻai susu e faʻatapulaʻaina i se taumafataga maualalo ole FODMAP. Ole mafuaʻaga lea e ono faʻaititia ai lou faʻaaogaina o le calcium peʻa mulimuli ile taumafataga ().

Laʻau maualalo-FODMAP o kalisiu e aofia ai sisi ma faigata, matutua susu leai se lactose ma yogurt, iʻa tuuapaina ma ponaivi mafai ai ma kalasi-puipuia niu, oats ma susu araisa.

E mafai ona maua se lisi auiliili o meaʻai maualalo-FODMAP i le faʻaaogaina o le app poʻo le tusi lenei.

O se taumafataga maualalo-FODMAP e mafai ona paleni paleni lelei. Peitaʻi, e i ai le lamatiaga o ni le le lelei meaʻai, e aofia ai le alava ma kalisiu.

E manaʻomia e tagata uma o loʻo i lalo o le Low-FODMAP Diet ona aloese mai le Lactose?

Lactose o le Di-saccharide i FODFaʻafanua.

E masani ona taʻua o le "susu suka" aua e maua i mea ai susu e pei o susu, sisi vaivai ma yogurt.

Lenei mafua ai digestive mataupu ma lactose, lea osmotically ola, o lona uiga e toso vai i totonu ma avea faʻafefeteina e lou sela siama.

E le gata i lea, o le salalau o le lactose intolerance i tagata e iai le IBS e fesuisuiaʻi, ma lipoti e amata mai le 20-80%. Mo lenei mafuaʻaga, lactose e faʻatapulaʻaina i luga o le maualalo-FODMAP taumafa (,,).

Afai ua uma ona e iloa e te le o lactose faapalepale, oe le manaʻomia le faʻatapulaaina lactose i se maualalo-FODMAP taumafa.

E le tatau i tagata uma ona faʻatapulaʻa lactose i se taumafataga maualalo ole FODMAP. Afai e te le o faʻamalosi lactose, oe mafai ona aofia ai lactose i lau taumafataga.

O Fea E Tatau Ona Saili ai Fautuaga Fomaʻi

Digestive faʻailoga tutupu i le tele o tulaga.

O nisi tulaga e le afaina, pei o le fula. Ae o isi e sili atu ona leaga, e pei o le celiac faamaʻi, faʻamaʻi o le manava manava ma le kanesa kanesa.

Mo lenei mafuaʻaga, e taua ai le faʻamamaina o faʻamaʻi i fafo atu o le amataga o le maualalo-FODMAP taumafa. Faʻailoga o faʻamaʻi tuga e aofia ai ():

• Le mafaamatalaina mamafa leiloa
• Anemia (uʻamea le lava)
• Toto totoga
• Talaʻaga aiga o faʻamaʻi celiac, kanesa o le manava poʻo le kanesa ovarian
• Tagata sili atu nai lo le 60 feagai ma suiga i manava manava tumau sili atu ma le ono vaiaso

E mafai e faʻafitauli i le manava ona faʻapipiʻi faʻamaʻi o loʻo i ai. E taua le faʻamutaina o faʻamaʻi i le vaʻai i lau fomaʻi aʻo leʻi amataina se taumafataga maualalo ole FODMAP.

Ave le Fale Feau

FODMAPs e manatu maloloina mo le tele o tagata. Ae ui i lea, o se mea e ofo ai le aofaʻi o tagata e maaleale ia i latou, aemaise i latou e iai le IBS.

O le mea moni, afai e i ai sau IBS, e tusa ma le 70% avanoa o au digestive faʻailoga o le a faʻaleleia i luga o le maualalo-FODMAP taumafa (,,,,).

O lenei taumafataga e ono aoga foi i isi tulaga, ae o le suʻesuʻega e gata.

O le maualalo-FODMAP taumafa na tofotofoina ma ua manatu saogalemu mo tagata matutua. Ae ui i lea, ia mautinoa e filifili meaʻai maualuga i le alava ma kalisiu, faʻafesoʻotaʻi faʻatuatuaina punaoa ma taofia mai faʻavae mafuaʻaga.

Le au saienitisi o loʻo galulue nei i ni auala e valoia ai o le a tali atu i le taumafataga. I le taimi nei, o le auala sili e iloa ai pe aoga mo oe o le faʻataʻitaʻia oe lava.