FODMAP Guide - Low FODMAP Diet

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Ukuthenga ngaphakathi nohlelo

Mayelana nalolu hlelo lokusebenza

Uhlelo lokusebenza lwe-FODMAP oluphansi olushintsha njengoba ufunda ukuthi yini ebekezelela isisu sakho.

Ukudla kwe-FODMAP okuphansi kusetshenziswa kakhulu kwi-irritable bowel syndrome (IBS), futhi kuhambisana nezinye izimo zesisu njenge-SIBO. Lolu hlelo lokusebenza luyithuluzi lansuku zonke: ukuthi yini ongayidla, ukuthi ilingana kangakanani, nokuthi yini ekukhukhumezayo ngqo.

ISIKHENA SE-LEBEL NE-BARCODE
Khomba ikhamera ohlwini lwezithako bese uhlelo lokusebenza lukutshela ukuthi yimaphi ama-FODMAP alo mkhiqizo, ngaphandle kokuthayipha lutho. Lufunda nama-barcode futhi. Futhi uma okuphambi kwakho kuyipuleti kunokuba kube yiphakheji, thatha isithombe bese sikutshela ukuthi sibonani. Indawo yesitolo esikhulu, ixazululwe ngesandla esisodwa.

UKUPHINDELA, ISINYATHELO NESINYATHELO
Isigaba esiningi siqondisa. Izinselele eziyisishiyagalombili eziqondiswayo zimboza wonke amaqembu ayisithupha e-FODMAP: ama-fructans (isinkwa, u-anyanisi, igalikhi), i-GOS, i-lactose, i-fructose, i-sorbitol kanye ne-mannitol. Ngayinye iqamba ukudla okuhlolwayo kanye nomthamo wosuku 1, usuku 2 kanye nosuku 3. Ubhala phansi ukuthi kuhambe kanjani bese uhlelo lokusebenza luqopha isinqumo sakho.

IZINGA LAKHO LOKUBEKEZELA
Uma inselelo isiqediwe, ukudla okuphethe i-FODMAP kuyashintshwa umbala kuwe. Eceleni kwesilinganiso esijwayelekile, ukudla kukhombisa nezinga lakho lomuntu siqu. Ubekezelela i-lactose? I-yogurt ayibe bomvu, kuwe. Noma yiliphi izinga lingalungiswa ngesandla, futhi inselelo ingaphindwa njalo ezinyangeni ezi-3-6, ngoba ukubekezelela kuyashintsha.

IPILETI LAMI: UKUNGENA KWE-FODMAP
Ukudla okuthathu okuhle ngakunye kungangeza ekudleni okungekho. Yakha ipuleti eligcwele bese ubona umthwalo ngaphambi kokuthi uhlale phansi. Lena impendulo evamile yokuthi "Ngenze konke kahle futhi ngisazizwa kabi".

UKUDLA OKUNGU-1843
Ngayinye ilinganiswe iphansi, iphakathi noma iphezulu, ngama-FODMAP ayithwalayo futhi, lapho kunomkhawulo, ukuphakelwa okuphephile ngamagremu noma amamililitha. Izigaba eziyishumi nambili, kusukela ezithelweni nasemifino kuya ezithambisweni, ukudla okulula kanye namakhambi. Izihlungi ngesigaba kanye nezinga, izintandokazi, kanye nokusesha okusebenza ngaphandle kokuxhumana.

IZIGABA EZINTATHU EZICHAZIWE
Qondisa izahluko ngokuthi ziyini ngempela ama-FODMAP, indlela yokusebenzisa isigaba sokususa ukudla, indlela yokubuyisela ukudla kanye nendlela yokuhlala ekudleni kwakho kwesikhathi eside, kanye namanothi okufunda amalebula kanye nokudlela ngaphandle.

IKHADI LENDAWO YOKUDLELA
Ikhadi okufanele liboniswe ekhishini, elibhalwe ngazo zonke izilimi eziyisithupha zohlelo lokusebenza: lokho ongakwazi ukukudla, lokho ongakwazi, nokuthi ungacela kanjani into elula ngaphandle kwegalikhi noma u-anyanisi.

IDAYARI YOKUDLA NEZIMPAWU
Bhala phansi ukudla, izimpawu kanye nobunzima bazo, indle kanye nokucindezeleka ngokuthepha okumbalwa, ukhetha ukudla ngqo kusuka kudathabheyisi. Umlando wansuku zonke, ukuze amaphethini abonakale. Thumela ku-PDF ukuze ukuyise esimisweni sakho. Konke kuhlala kudivayisi yakho.

AMARESIPHI ANGU-30
Isidlo sasekuseni, isidlo sasemini, isidlo sakusihlwa, ukudla okulula kanye nama-dessert, ngezinyathelo zawo, ezakhiwe ngezithako eziphansi ze-FODMAP.

AKUKHO I-AKHAWUNTI, AKUKHO ZIKHANGISO
Azikho izikhangiso futhi azikho i-akhawunti okufanele idalwe, futhi isebenza ungaxhunyiwe ku-inthanethi ngesiNgisi, iSpanishi, isiFulentshi, isiJalimane, isiNtaliyane nesiPutukezi. Ithebula lokudla, usesho, umhlahlandlela kanye nedayari azinawo umkhawulo; okunye kuza nochwepheshe.

Okuqukethwe kwezemfundo kuphela. Lolu hlelo lokusebenza aluxilongi. Landela ukudla okuphansi kwe-FODMAP ngaphansi kokuqondiswa kochwepheshe bezempilo.