FODMAP kev noj haus: nws yog dab tsi thiab nws yog dab tsi rau
Zoo Siab
- FODMAP daim ntawv teev khoom noj khoom haus
- Pub khoom noj rau
- Yuav Ua Li Cas FODMAP Kev Noj Mov
- Kev tu mob
- FODMAP ntawv qhia zaub mov noj zaub mov
FODMAP kev noj zaub mov muaj xws li tshem cov zaub mov uas muaj fructose, lactose, fruct thiab galactooligosaccharides thiab qab zib cawv, xws li carrots, beets, txiv apples, txiv nkhaus taw thiab zib ntab, piv txwv li, los ntawm kev noj zaub mov noj txhua hnub.
Cov zaub mov no tsis zoo rau lub plab hnyuv me, muaj kev noj haus ntau los ntawm cov kab mob los ntawm cov kab mob hauv plab hnyuv thiab ua osmotically ua cov pa, ua rau cov tsos mob xws li kev zom zaub mov tsis zoo, muaj roj ntau dhau thiab zawv plab, uas tuaj yeem hloov nrog rau lub sijhawm ua cem quav, mob plab thiab colic, siv tau tshwj xeeb tshaj yog thaum muaj kev chim siab mob plab hnyuv.
Cov tsos mob ntawm lub plab zom zaws hloov pauv ntawm ib tus neeg mus rau lwm tus, yog li nws tseem ceeb uas tus neeg yuav tsum paub thiab sim ua kom paub tseeb cov zaub mov twg ua rau muaj kev tsis xis nyob, kom tshem tawm ntawm kev noj zaub mov.
FODMAP daim ntawv teev khoom noj khoom haus
Fodmap cov zaub mov yog ib txwm ua carbohydrates thiab tau faib ua 5 pab pawg, raws li qhia hauv qab no:
| Fodmap hom | Cov zaub mov ntuj | Cov zaub mov ua |
| Monosaccharides (fructose) | Txiv hmab txiv ntoo: kua, txiv pear, txiv duaj, txiv nkhaus taw, taum ntsuab lossis taum, dib liab, khaws cia, cov txiv ntoo qhuav, kua txiv thiab txiv ntoo. | Cov khoom qab zib: pob kws phoov, zib ntab, kua txiv kab ntxwv thiab kua txiv fructose, uas tej zaum yuav muaj nyob hauv qee yam zaub mov, xws li ncuav qab zib, dej haus, kua txiv, kua txiv qab zib, ncuav qab zib thiab lwm yam. |
| Kev tsis sib haum (lactose) | Nyuj cov kua mis, tshis cov mis, yaj lub mis, qab zib, ricotta thiab tsev cheese. | Cov tshij cheese, soverte, yogurt thiab lwm yam zaub mov uas muaj mis. |
| Fructo-oligosaccharides (fructans lossis FOS) | Txiv hmab txiv ntoo: persimmon, txiv duaj, kua, lychees thiab dib liab. Cov khoom noj: artichokes, asparagus, beets, Zaub pob qe, zaub cob pob, kale, anise, qij, dos, taum pauv, abelmosco, shallot thiab liab-nplooj nqaij ua paj. Cereals: nplej thiab txhuv (hauv pob ntau) thiab tshuaj lom. | Cov khoom noj nrog cov hmoov nplej, nplej zom feem ntau nrog cov nplej, ncuav, biscuits, ketchup, mayonnaise, mustard, cov nqaij ua tiav xws li cov hnyuv ntxwm, cov qe txhaws, ham thiab bologna. |
| Galacto-oligosaccharides (GOS) | Lentils, chickpeas, cov kaus poom zaub mov, taum, taum pauv, taum pauv. | Cov khoom muaj cov khoom noj no |
| Polyols | Txiv hmab txiv ntoo: kua, apricot, txiv duaj, txiv ntoo, npua me, txiv duaj, txiv moj mab, txiv ntoo, avocado thiab txiv lws suav. Cov zaub: zaub paj dawb, nceb thiab taum paj. | Cov khoom qab zib: xylitol, mannitol, maltitol, sorbitol, cov khoom lag luam nrog glycerin, erythritol, lactitol thiab isomalt. |
Yog li, ntxiv rau kev paub cov zaub mov muaj txiaj ntsig nplua nuj nyob hauv fodmaps, nws yog qhov tseem ceeb uas yuav tsum paub txog cov npe ntawm cov khoom xyaw ntawm cov zaub mov tiav, nthuav tawm rau ntawm daim ntawv lo zaub mov. Kawm yuav nyeem cov ntawv cim li cas.
Pub khoom noj rau
Cov zaub mov uas tuaj yeem suav nrog cov khoom noj no yog:
- Cov nplej tsis pub gluten, xws li mov thiab oats;
- Cov txiv ntoo xws li txiv ntoo txiv mab txiv ntoo, txiv kab ntxwv, txiv pos nphuab, txiv quav ntswv nyoos, txiv pos, txiv qaub, txiv tsawb siav thiab txiv qab zib;
- Cov zaub thiab zaub ntsuab, xws li taub dag, txiv ntseej, liab kua txob, txiv lws suav, qos yaj ywm, alfalfa qe, zaub ntsuab, dib thiab qab zib;
- Cov lactose tsis pub muaj cov khoom noj muaj mis;
- Nqaij, ntses, qe;
- Chia, flaxseed, noob hnav, taub dag thiab paj noob hlis;
- Cov noob txiv xws li txiv laum huab xeeb, Walnut, Brazil txiv ntoo;
- Mov, tapioca, cornmeal lossis almonds;
- Tej dej muaj haus.
Ib qho ntxiv, tus neeg noj zaub mov zoo yuav xav txog kev siv probiotics ua ib qho kev txhawb ntxiv los tswj lub plab hnyuv, vim nws tau ua pov thawj tias cov tib neeg uas muaj mob plab hnyuv plab yuav ua rau muaj kev tsis txaus ntawm txoj hnyuv microbiota. Qee qhov kev tshawb fawb txog kev tshawb fawb tau qhia tias kev siv probiotics tuaj yeem pab txo cov tsos mob. Kawm ntxiv txog probiotics.
Yuav Ua Li Cas FODMAP Kev Noj Mov
Txhawm rau ua cov zaub mov no, koj yuav tsum tshem tawm cov zaub mov muaj txiaj ntsig nyob hauv Fodmap rau lub sijhawm 6 mus rau 8 lub lis piam, ua tib zoo xyuas kom paub txhim kho cov tsos mob ntawm tus mob plab hnyuv. Yog tias tsis muaj kev txhim kho hauv cov tsos mob, kev noj haus tuaj yeem nres tom qab 8 lub lim tiam thiab nrhiav kev kho mob tshiab.
Yog tias cov tsos mob zoo tuaj, tom qab 8 lub lis piam cov zaub mov yuav tsum rov ua dua qeeb, pib nrog 1 pab pawg ib zaug. Piv txwv li, nws pib los ntawm kev qhia cov txiv hmab txiv ntoo nplua nuj nyob hauv Fodmaps, xws li txiv apples, txiv pears thiab cov txiv ntoo, tsom kwm yog tias cov tsos mob hnyuv rov tshwm sim.
Kev rov noj zaub mov qeeb no yog qhov tseem ceeb yog li nws muaj peev xwm txheeb xyuas cov zaub mov uas ua rau mob plab tsis zoo, uas yuav tsum tau noj ib txwm me me xwb, tsis yog koom nrog cov kev noj zaub mov ib txwm muaj.
Kev tu mob
Kev noj haus Fodmap tuaj yeem ua rau kom tsis tshua muaj kev noj zaub mov zoo rau lub cev, xws li muaj fiber ntau, carbohydrates thiab calcium, ntxiv rau qhov yuav tsum tau tshem tawm cov zaub mov muaj txiaj ntsig thaum lub sijhawm kuaj. Yog li, nws yog ib qho tseem ceeb uas cov zaub mov no yog saib xyuas los ntawm kws kho mob thiab kws qhia zaub mov noj, kom ntseeg tau tias tus neeg mob muaj kev noj qab haus huv.
Tsis tas li ntawd, nws tseem ceeb kom nco ntsoov tias kev noj haus no muaj txiaj ntsig rau 70% ntawm cov neeg mob Irritable Bowel Syndrome, thiab txoj kev kho mob tshiab yuav tsum tau ua rau thaum muaj kev noj haus tsis ua tiav tiav.
FODMAP ntawv qhia zaub mov noj zaub mov
Cov lus hauv qab no qhia cov piv txwv ntawm 3-hnub Fodmap zaub mov noj:
| Khoom txom ncauj | Hnub 1 | Hnub 2 | Hnub 3 |
| Noj tshais | Txiv tsawb smoothie: 200 ml ntawm txiv ntseej mis + 1 txiv tsawb + 2 col ntawm oat kua zaub | Cov kua txiv kua txiv + 2 nti ntawm ncuav ci gluten tsis pub nrog mozzarella cheese thiab qe | 200 ml lactose-pub mis mis + 1 tapioca nrog qe |
| Noj tshais | 2 lub dib iab + 7 txiv ntoo soob ntoo | lactose-free yogurt + 2 col chia tshuaj yej | 1 mashed tsawb nrog 1 col ntawm kua txiv laum huab xeeb |
| Noj su noj hmo | Rice risotto nrog nqaij qaib thiab zaub: txiv lws suav, spinach, zucchini, carrots thiab txaij | Cov qhob cij nrog cov nqaij ntses hauv pem teb thiab cov kua ntses tom qab nrog cov txiv ntseej + zaub xas lav, zaub ntug hauv paus thiab zaub xam lav | Nqaij ntses stew nrog zaub: qos yaj ywm, carrots, leeks thiab zaub qhwv |
| Noj su txom ncauj | Pineapple kua txiv + txiv tsawb ncuav mog qab zib nrog oats | 1 kiwi + 6 gluten-free oatmeal cookies + 10 lub txiv ntseej | Strawberry smoothie nrog mis tsis muaj lactose + 1 daim ntawm gluten-free ncuav nrog cheese |
Nws yog ib qho tseem ceeb uas yuav tsum nco ntsoov tias ib qho yuav tsum tau ua tib zoo saib xyuas cov zaub mov uas ua rau mob plab hnyuv, thiab cov khoom noj no yuav tsum ua raws li 6 txog 8 lub lim tiam, raws li kws kho mob lossis tus kws qhia noj zaub mov xa tuaj.
Cov ntau nyob hauv cov zaub mov txawv raws hnub nyoog, poj niam txiv neej, lub cev ua si thiab kab mob cuam tshuam. Qhov zoo tshaj plaws yog los nrhiav cov khoom noj khoom haus kom ua tiav kev soj ntsuam thiab txhim kho cov phiaj xwm khoom noj khoom haus uas tsim nyog rau cov kev xav tau.
Tshawb nrhiav lwm txoj hauv kev los tshem tawm cov roj ntsha hnyuv.
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