10 Meaʻai maualuga i FODMAPs (ma mea e 'ai nai lo)

Anotusi

• O le a le uiga o le Mau-FODMAP?
• 1. Saito
• 2. kapeti
• 3. Aniani
• 4. Fua
• 5. Fualaʻau
• 6. Legume ma uaua
• 7. Mea suamalie
• 8. Isi fatu
• 9. susu
• 10. Mea inu
• Tatau Uma Tagata Aloese FODMAPs?
• Le Laina Lalo

Meaʻai o se masani faʻaosofia o digestive mataupu. Ae maise lava, o meaʻai e maualuga i gaʻo faʻapipiʻi o gaosi e mafai ona mafua ai faʻailoga pei o le kesi, fula ma tiga o le manava.

O le kulupu o nei taʻamilosaga e taʻua o FODMAPs, ma meaʻai e mafai ona faʻavasegaina e pei o le maualuga pe maualalo i totonu o nei taʻavale.

Faʻatapulaʻa maualuga-FODMAP meaʻai mafai ona maua ai ofoofogia fesoasoani o manava faʻailoga, aemaise lava i tagata ma itaitagofie bowel syndrome (IBS).

O lenei tusitusiga o loʻo talanoaina ai meaʻai masani e 10 ma mea e tele e maualuga ile FODMAPs.

O le a le uiga o le Mau-FODMAP?

FODMAP tu mo Fermentable Oligo-, Di-, Mono-saccharides ma Polyols. Nei o saienitisi igoa mo carbs e ono mafua ai digestive mataupu.

O se meaʻai ua faʻavasegaina o le maualuga-FODMAP e tusa ai ma le muaʻi faʻamaotiina le tipi ese ().

Lolomiina vavaeʻese laʻasaga fautua mai o se maualuga-FODMAP meaai aofia ai sili atu ma le tasi o le nei carbs ():

• Oligosaccharides: 0.3 kalama a le o fructans po o galacto-oligosaccharides (GOS)
• Disaccharides: 4.0 kalama o le lactose
• Monosaccharides: 0.2 kalama sili atu fructose nai lo kulukose
• Polyols: 0.3 kalama a le o le mannitol po o le sorbitol

Lua iunivesite saunia faʻamaonia FODMAP lisi o meaʻai ma polokalama - Monash University ma King's College Lonetona.

E taua foʻi le mataala e le tatau i tagata uma ona aloese mai FODMAPs. O le mea moni, FODMAPs e aoga mo le tele o tagata.

Ina ia fesoasoani e filifili pe o le faʻatapulaʻaina FODMAP e talafeagai mo oe, faitau lenei tusitusiga. Ma, afai e te filifili e faʻatapulaʻaina, ia mautinoa e vaʻai atu mo meaʻai e 10 o loʻo mulimuli mai.

1. Saito

O le saito o se tasi lea o sao taua tele a le FODMAP i taumafa i Sisifo ().

E mafua ona o le saito e faʻaumatia i le tele o aofaʻiga - e le ona o se tuʻufaʻatasia o punaoa o FODMAPs.

O le mea moni, faʻatusatusa i isi punaoa e iva na talanoaina i lenei tusitusiga, o le saito o loʻo iai se tasi o tau maualalo o FODMAP ile mamafa.

Mo lenei mafuaʻaga, o meaʻai o loʻo iai le saito pei o se mea laʻititi, pei o faʻamalosiʻau ma mea manogi, e manatu maualalo-FODMAP.

O mea e masani ona maua mai i le saito e aofia ai le falaoa, pasta, meaʻai o le taeao, masi, ma keke.

Fautuaina maualalo-FODMAP swaps: Alaisa enaena, buckwheat, maize, millet, oats, polenta, quinoa ma tapioca (,).

Ole saito ole faʻavae autu lea ole FODMAP ile taumafa i Sisifo. Peitai, e mafai ona suia i isi, maualalo-FODMAP fatu atoa.

2. kapeti

Garlic o se tasi o sili sili ona tuʻufaʻatasia punaoa o FODMAPs.

Ae paga lea, o le faʻatapulaʻaina o kalapu i lau taumafataga e matua iloga lava faigata ona ua faʻaopopoina i le tele o sosi, gravies ma manogi.

I meaʻai gaosi, kaliki e mafai ona lisiina i mea e fai ma mea manogi poʻo meaʻai masani. O le mea lea, e tatau ona e aloese mai mea nei pe a fai o loʻo e tausisi i se taumatau maualalo-FODMAP taumafa.

Fructans o le autu ituaiga o FODMAP i kaliki.

Ae ui i lea, o le aofaʻi o fructans faʻamoemoe i luga pe o le kalapu e fou pe mago, pei o le mago kaliki aofia ai pe a ma le tolu taimi o le tele o fructans pei fou kaliki ().

E ui i le maualuga i FODMAPs, o le kaliki e fesoʻotaʻi ma le tele o penefiti soifua maloloina. Ole mafuaʻaga lea e tatau ai ona alofia i FODMAP-malamalama tagata.

Fautuaina maualalo-FODMAP swaps: Chives, chili, fenugreek, ginger, lemongrass, mustard fatu, saffron ma turmeric (,,).

Garlic o se tasi o sili sili ona tuʻufaʻatasia punaoa o FODMAPs. Peitaʻi, o le kaliki e tele ona aoga mo le soifua maloloina ma e tatau ona faʻatapulaʻaina i tagata FODMAP.

3. Aniani

Aniani o seisi punavai faʻapitoa o fructans.

E tali tutusa ma kaliki, o le aniani e masani ona faʻaaoga e tofo ai le tele o ipu, ma faigata ai ona faʻatapulaʻa.

O le siteti o se tasi o sili ona maualuga punaoa o fructans, ao o le Sipaniolo aniani o se tasi o le sili ona maualalo faʻavae ().

E ui o ituaiga eseese o aniani o loʻo iai le aofaʻi eseese o FODMAPs, o aniani uma e taʻua o le maualuga-FODMAP.

Fautuaina maualalo-FODMAP swaps: O le Asafoetida o le manogi pupusa e masani ona faʻaaoga i kuka Initia. E tatau ona kuka i le suauʻu vevela muamua ma faʻaopopo i ni aofaʻi laʻititi. Isi mea maualalo-FODMAP manogi mafai ona maua iinei.

Eseese aniani ituaiga eseese aofia eseese aofaʻiga o FODMAPs, ae o aniani uma e manatu e aofia ai maualuga aofaʻiga.

4. Fua

O fualaʻau uma e iai le FODMAP fructose.

Ae o le mea e malie ai, e leʻo fualaʻau uma e maualuga i FODMAPs. E mafua ona o nisi fualaʻau aofia ai itiiti fructose nai lo isi.

Faʻapea foi, nisi fualaʻau aofia ai maualuga aofaiga o kulukose, o se non-FODMAP suka. E taua tele lea mea aua e fesoasoani le kulukose i lou tino e mitiia le fructose.

Ole mafuaʻaga lea o fualaʻau e maualuga i fua uma male kulukose e le masani ai ona tupu ai le faʻamaʻi ole manava. O le mafuaaga foi na o fualaʻau ma sili atu fructose nai lo kulukose e manatu maualuga-FODMAP.

Ui i lea, e oʻo i le maualalo-FODMAP fualaʻau mafai ona mafua ai gutu faʻailoga pe a fai latou te faʻaumatia i le tele o aofaʻi. O lenei e faʻatatau i le aofaʻi o fructose avega i lou manava.

O le mea lea, o tagata maaleale e fautuaina e naʻo le tasi le vaega o fualaʻau e nofo ai, pe tusa o le 3 aunese (80 kalama).

Maualuga-FODMAP fualaʻau aofia ai: Apu, apricots, chereri, mati, mangoes, nectarines, peach, pea, plums ma watermelon ().

Laʻau maualalo-FODMAP aofia ai: Faʻi e leʻi fua, blueberry, kiwi, limes, mandarins, moli, papaya, pinia, rhubarb ma strawberries ().

Faamolemole ia matau o lenei e le o se maeʻa lisi. Isi lisi e mafai ona maua iinei.

O fualaʻau uma o loʻo iai le FODMAP fructose. Peitaʻi, o ni fualaʻau e laʻititi ifo le faʻapipiʻi ma e mafai ona faʻafiafiaina i ni vaega se tasi i le aso atoa.

5. Fualaʻau

O nisi fualaʻau e maualuga i FODMAPs.

O le mea moni, fualaʻau aofia ai le sili ona tele ituaiga FODMAPs. E aofia ai fructans, galacto-oligosaccharides (GOS), fructose, mannitol ma sorbitol.

Ma le isi, tele fualaʻau aofia ai sili atu ma le tasi ituaiga o FODMAP. Mo se faʻataʻitaʻiga, asparagus o loʻo iai fructans, fructose ma mannitol ().

E taua le manatuaina o fualaʻau o vaega ia o le soifua maloloina soifua maloloina, ma e leai se manaʻomia e taofi le 'ai. Nai lo lena, na o le fesuiaʻi maualuga-FODMAP fualaʻau mo maualalo-FODMAP fualaʻau.

Maualuga-FODMAP fualaʻau aofia ai: Asparagus, Brussels sprouts, cauliflower, chicory laupepa, kelope ma Ierusalema artichokes, karela, liki, puloua ma peʻa aisa (,).

Laʻau maualalo-FODMAP aofia ai: Laʻau pi, capsicum, karoti, choy aofaʻi, eggplant, kale, tamato, spinach ma zucchini (,).

Fualaʻau o loʻo iai le tele o ituaiga FODMAP. Peitaʻi, o le tele o fualaʻau e masani ona maualalo i FODMAPs.

6. Legume ma uaua

Legume ma pulse e taʻutaʻua mo mafua ai sili atu kesi ma fulafula, lea e mafua mafuaʻaga i latou maualuga FODMAP mea.

O le ki FODMAP i legume ma pulse e taʻua o le galacato-oligosaccharides (GOS) ().

O le GOS mea o legume ma pulusi e afaina i le auala latou te saunia ai. Mo se faʻataʻitaʻiga, o lentil tuuapa o loʻo iai le afa o le GOS e faʻatupuina lentil.

E mafua ona o le GOS e mafai ona faʻavaivaia i le vai, o lona uiga o nisi o ia mea e faʻapipiʻi ese mai lentil ma agaʻi atu i le vai.

E ui lava i lea, e oʻo lava i apa apa o se mea taua tele lea o le FODMAP, e ui o nai vaega (e masani ona 1/4 ipu i le taumafataga) e mafai ona aofia i totonu o le taumafataga maualalo-FODMAP.

O legume ma uaua o ni puna lelei ia o polotini mo tagata fai meaʻai, ae le naʻo le pau lena o le filifiliga. E tele isi maualalo-FODMAP, protein-tamaoaiga filifiliga.

Maualuga-FODMAP fualaʻau ma uaua aofia ai: Peni tao, pi uliuli mata, pi lautele, pi pata, pipiʻi, fatu fatu, lentil, soybeans ma vavae pi ().

Laʻititi-FODMAP, mea e maua ai i fualaʻau 'aina o polotini aofia ai: Tofu, fuamoa ma tele nati ma fatu.

Legume ma pulse e taʻutaʻua ona o le faʻateleina o kesi ma fulafula. E fesoʻotaʻi lenei mea ma a latou mataupu maualuga FODMAP, e mafai ona suia e ala i le auala ua latou sauniuni ai.

7. Mea suamalie

Sweeteners mafai ona avea ma lilo natia o FODMAPs, pei o le faʻaopoopoina suamalie i se maualalo-FODMAP meaai mafai faʻateleina lona atoa FODMAP mataupu.

Ina ia aloese mai nei punaoa natia, siaki le lisi mea i meaʻai afifi.

A le o lea, afai oe i totonu o Peretania, o le King's College maualalo-FODMAP app faʻatagaina oe e scan le barcodes i afifi meaai e iloa ai maualuga-FODMAP meaai.

Maualuga-FODMAP suamalie aofia ai: Agave nectar, maualuga-fructose syrup sana, meli ma faʻaopopo polyols i suka-leai ni mints ma chewing gums (siaki igoa mo sorbitol, mannitol, xylitol poʻo isomalt) (,).

Low-FODMAP suamalie aofia ai: Glucose, maple syrup, sucrose, suka ma sili atu ona suamalie suamalie pei o aspartame, saccharin ma Stevia (,).

Maualuga-FODMAP suamalie mafai faʻateleina se meaʻai's FODMAP mataupu. Ina ia aloese mai nei punaoa natia, siaki le lisi mea i meaʻai afifi.

8. Isi fatu

E le naʻo le saito e maua i FODMAP. O le mea moni, o isi fatu e pei o rai e aofia ai toeititi faalua le aofai o FODMAPs pei o saito e ().

O lena fai mai, nisi ituaiga o falaoa falaoa, e pei o sourdough rye falaoa, mafai ona maualalo i FODMAPs.

E mafua ona o le gaioiga o le faia o sourdough aofia ai se faʻafefeteina laʻasaga, i le taimi o nisi o ona FODMAPs ua vaevaeina i digestible suka.

Lenei laʻa ua faʻaalia e faʻaititia ai ona fructan mea i le sili atu i le 70% ().

O lenei mea e faʻamalosia ai le manatu e faʻapea o metotia faʻapitoa e mafai ai ona suia le FODMAP mea ai.

Maualuga-FODMAP fatuga aofia ai: Amaranth, karite ma rai ().

O fatu maualalo-FODMAP e aofia ai: Alaisa enaena, buckwheat, maize, millet, oats, polenta, quinoa ma tapioca (,).

E le naʻo le saito o le FODMAP sana. Ae ui i lea, o le FODMAP mea o fatu e mafai ona faʻaititia e ala i auala eseese e gaosi ai.

9. susu

O oloa gaosi susu o le autu lea o le FODMAP lactose.

Peitaʻi, e le o meaʻai susu uma e iai lactose.

Lenei aofia ai le tele faigata ma matutua ituaiga o sisi, ona o le tele o latou lactose leiloa i le taimi o cheesemaking gaioiga ().

Ae taua le manatuaina o nisi cheeses o loʻo iai ni mea manogi faʻaopopo, e pei o le kaliki ma le aniani, e avea ai ma FODMAP maualuga.

Maualuga-FODMAP meaʻai susu e aofia ai: Fale sisi, sisi kulimi, susu, quark, ricotta ma yogurt.

Meaʻai susu laititi-FODMAP aofia ai: Sisi Cheddar, kulimi, feta sisi, susu leai se lactose ma sisi Parmesan.

O le susu o le mafuaʻaga autu lea o le FODMAP lactose, ae o se mea e ofo ai le tele o meaai susu e masani ona maualalo i le lactose.

10. Mea inu

Mea inu o seisi autu autu o FODMAPs.

E le faʻatatau lenei mea i meainu e fai mai mea maualuga-FODMAP. Mea moni, meainu faia mai maualalo-FODMAP mea aoga mafai foi ona maualuga i FODMAPs.

O le vai moli o se tasi faʻataʻitaʻiga. E ui o moli e maualalo-FODMAP, tele o moli e faʻaaogaina e tasi le ipu moli, ma o latou FODMAP mea e faʻaopoopo.

E le gata i lea, o nisi ituaiga o ti ma le ava malosi e maualuga foi i le FODMAPs.

Mea inu maualuga-FODMAP aofia ai: Chai ti, chamomile tea, popo vai, vai inu suamalie ma lama ().

Mea inu maualalo-FODMAP aofia ai: Ti uli, kofe, gin, ti lanumeamata, peppermint tea, vodka, vai ma papae ti ().

Ole tele o meainu e maualuga ile FODMAPs, ma e le faʻatapulaʻaina i meainu e fai mai le maualuga o le FODMAP.

Tatau Uma Tagata Aloese FODMAPs?

Naʻo se vaega toaitiiti o tagata e tatau ona 'aloʻese mai FODMAPs.

Mea moni, FODMAPs e maloloina mo le tele o tagata. Tele FODMAP e galue pei o prebiotics, o lona uiga latou te faʻateleina le tuputupu aʻe o siama maloloina i lou manava.

E ui i lea, o se numera e maofa ai tagata e nofouta i le FODMAP, aemaise i latou e iai le IBS.

E le gata i lea, o suʻesuʻega faʻasaienisi ua faʻaalia mai e lata i le 70% o tagata e maua le IBS e lava le faʻamalieina o latou faʻailoga i luga o le maualalo-FODMAP taumafa ().

E le gata i lea, o faʻamaumauga tuʻufaʻatasia mai 22 suʻesuʻega fautua mai o le taumafataga e sili ona aoga i le puleaina o tiga o le manava ma le fula i tagata ma IBS ().

FODMAPs tatau ona faʻatapulaʻaina i se tamaʻi vaega o le faitau aofaʻi o tagata. Mo isi tagata uma, FODMAPs tatau ona faigofie ona aofia i totonu o le taumafataga tuʻuina atu a latou aoga aoga i manava manava.

Le Laina Lalo

Tele o meaʻai masani ona faʻaaoga e tele i FODMAPs, ae tatau ona faʻatapulaʻaina e tagata e malamalama ia latou.

Mo nei tagata, e tatau ona faʻafesuiaʻi meaʻai maualuga-FODMAP mo meaʻai maualalo-FODMAP mai le latou kulupu e tasi. Ole mea lea o le a fesoasoani e faʻaititia le aʻafia o mea le lelei i le tino e mafai ona tupu pe a maeʻa le taumafataga faʻatapulaʻaina.