(Thiab Nws Pom Li Txog Gluten Cov Nplej Xwb?)
Yog tias koj muaj kab mob kev nkeeg, tsis muaj kev txhawj xeeb uas koj yuav tsum tau ua raws li cov kev noj haus tsis muaj gluten. Tab sis yog tias koj muaj cov cwj pwm tsis zoo (los yog mob siab plob tsis so ntswg syndrome, rau qhov teeb meem ntawd), nws muaj qee cov ntaub ntawv kho mob tias lwm yam khoom noj muaj peev xwm pab tau koj: kev noj zaub mov tsawg-FODMAP.
Koj yuav tsum xav tam sim no: Huag, tsis muaj - tsis yog lwm txoj kev noj haus tshwj xeeb.
Thiab yog, kev noj haus tsawg-FODMAP tuaj yeem ua dog dig nyuab heev (tab sis tsis muaj ntau tshaj li qhov tsis noj haus tsis pub haus). Ntawm no yog qhov tsawg-down ntawm kev tshawb fawb qab cov zaub mov, thiab seb koj tuaj yeem ua raws li nws.
Kev Tshawb Fawb Tseg Feem Ntsaum Qis
"FODMAP" yog "fermentable oligosaccharides, disaccharides, monosaccharides thiab polyols." Oligosaccharides, disaccharides, monosaccharides thiab polyols yog txhua hom carbohydrates uas pom muaj nyob rau hauv cov khoom noj uas peb noj.
Qhov "fermentable" yog qhov tseem ceeb vim tias qhov no hom carbs ua rau hauv koj lub plab zom ... thiab kev xav yog tias qhov no fermentation tuaj yeem ua rau hom kev tsis xis nyob (xav tau: mob) cov tsos mob uas ntaus kom gluten rhiab heev thiab IBS. Cov neeg uas muaj tus mob FODMAPs zoo li raug kev txom nyem los ntawm cem quav, raws plab, plab, roj ntau, qhov mob plab thiab mob plab.
Nyob rau hauv kev noj haus tsawg-FODMAP, tsim los ntawm cov kws tshawb fawb hauv Monash University hauv Australia los kho qhov mob siab plob tsis so tswj hlwb, koj txo los yog tshem tawm cov kev sib txuas lus, li no (vim li ntawd txoj kev xav mus) txo lossis tshem tawm cov tsos mob uas tuaj nrog lawv haus.
Tej zaum koj yuav xav li cas qhov no muaj feem xyuam rau cov protein gluten, uas muaj nyob hauv cov nplej, barley thiab rye. Thaum nws hloov, cov nplej thiab lwm cov gluten nplej yog high-FODMAP cov khoom noj - ntxiv nrog rau cov protein ntau gluten, cov nplej kuj muaj cov theem fructans, carbohydrate uas yog hom fructo-oligosaccharide.
Lwm Yam Khoom Noj Kuv Puas Yuav Tsum Tau Txwv Xwv Tsawg-FodMAP Noj?
Cov xov xwm phem yog, FODMAPs muaj nyob rau hauv ntau ntau hom khoom noj. Cov xov xwm zoo yog, koj tsis tuaj yeem ua rau txhua hom FODMAPs, yog li koj tsis tas yuav txo lossis tshem tag nrho cov khoom noj no kom zoo dua.
Gluten pob kws rau saum toj sau npe: raws li Monash University, cov neeg noj qab haus huv tsawg-FODMAP yuav tsum txo lossis tshem tag nrho cov nplej-, barley- thiab rye-based khoom, hloov cov gluten free cereals, pasta thiab lwm yam khoom noj.
Yog tias koj noj cov khoom noj FODMAP, koj yuav tsum saib xyuas kom nplej txhuam nplej, uas yog pib qoob rau cov zaub mov tsis muaj gluten (txawm tias cov nplej txhuam pob txha tsim los rau kev siv no yog xam glutens, nws tseem yog qhov chaw ntawm fructans).
Raws li Monash University, cov txiv hmab txiv ntoo uas muaj cov FODMAP sib txuas muaj xws li txiv apples, pears, mangos, peaches thiab plums. Txiv tsawb thiab txiv hmab txiv ntoo yog qhov tsawg-FODMAP.
Zaub nrog high FODMAP theem muaj qej thiab cov noob qoob loo (cov kws txawj qhia ntau tshaj tawm), asparagus, artichokes, leeks, qab zib pob kws thiab lauj kaub / taum. Koj tuaj yeem hloov khoom noj tshiab xws li cov zaub qhwv thiab lws suav, cucumbers, tswb kua txob, taum ntsuab thiab zucchini.
Raws li cov khoom noj muaj haus, cov khoom noj khoom haus tawm tswv yim txwv tsis pub tshaj tawm los yog tshem tawm cov khoom noj uas muaj lactose-xws li mis, yogurt, ice cream thiab soft cheese (lactose yog FODMAP).
Zog zaub thiab cov khoom noj tsis muaj lactose dawb yuav tsum ua zoo.
.com Tus kws tshaj lij ntawm Kev Npau Suav Ntsuam Xyuas Cov Hwj Huam Txog Kev Cuav Ntsuas Cov Hwj Huam Txog Kev Tiv Thaiv Cov Hwj Huam tau nthuav qhia rau cov zaub mov qis-FODMAP ntawm no: .com Tus kws tshaj lij ntawm Kev Sib Haum Ntshav Rau Kev Sib Haum Xeeb tau qhia txog cov khoom noj tsawg-FODMAP ntawm no: Cov Khoom Noj Khoom Noj Hauv Low-FODMAP
Li ntawd, Yog Kuv Teeb Meem Twg? Los yog Nws Cov FODMAPs?
Qhov no nyuaj kawg li. Qee cov kev tshawb fawb pom tau tias cov neeg uas tsis yog celiac gluten rhiab heev li zoo nkaus li ua rau cov kua qaub gluten tiag tiag, thaum lwm cov kev tshawb fawb qhia tias kev noj haus tsawg-FODMAP ntxuav cov tsos mob.
Nws muaj peev xwm rau ib tus neeg muaj kab mob cancer thiab FODMAP rhiab heev, uas yuav txhais tau tias lawv yuav tsum tau gluten dawb thiab tsawg-FODMAP.
Nws tseem tsis paub meej tias cov neeg uas tsis muaj kab mob kev nkeeg, tiam sis leej twg tseem rov qab thaum lawv haus cov gluten nplej ua tau cov tshuaj protein gluten los yog tau txais lawv cov tsos mob ntawm lwm cov tebchaw hauv cov nplej (nrog rau cov fructans).
Yog tias koj tus kws kho mob tau kuaj xyuas koj nrog tus kab mob celiac lossis tsis muaj cuddle-gluten rhiab heev, koj yuav tsum mus ntxiv kom tsis txhob muaj gluten nplej. Tab sis yog tias koj cov tsos mob tsis meej pem ntawm cov zaub mov tsis nruj heev, ceev faj dawb, koj yuav xav muab kev sib tham nrog koj tus kws kho mob txog kev sim noj cov zaub mov tsawg-FODMAP. Koj tuaj yeem pom tias tshem tawm qee yam khoom noj khoom haus-FODMAP pab.
Source:
Lub Tsev Kawm Ntawv Monash University Low-FODMAP Daim ntawv teev cov khoom noj khoom haus, nkag mus lub Plaub Hlis 14, 2015.