Ukuphazamiseka kokugaya ukudla kungenye yezinkinga ezivame kakhulu kubantu banamuhla. Abantu abaningi bahlangabezana nokuqunjelwa, igesi, isifo sohudo, noma ukungakhululeki kwesisu ngaphandle kwanoma yisiphi isifo esingokwemvelo, esine-irritable bowel syndrome (IBS) esingesinye sezifo ezivame kakhulu. Eminyakeni yamuva nje, ukudla kwe-FODMAP sekuthole ukubaluleka okukhethekile. njengesu lokudla okunomsoco lokudambisa lezi zimpawu, ikakhulukazi uma ezinye izinketho zingazange ziphumelele noma zishiye ukungabaza mayelana nokusebenza kwazo.
Ukudla okuphansi kwe-FODMAP sekuphenduke ireferensi futhi kuvame ukutuswa ekubonisaneni nokugaya nokudla.. Kodwa-ke, naphezu kokuthandwa kwabo, kunokudideka okuningi mayelana nokuthi yikuphi ukudla okungafakwa ngempela nokuthi yikuphi okufanele kugwenywe. Umgomo walo mhlahlandlela uwukuqoqa nokuhlela lonke ulwazi olufanele mayelana nokudla kwe-FODMAP, echaza isisekelo sayo sesayensi, izindlela zokwenza, izinzuzo, imikhawulo, ukudla okuvunyelwe nokunqatshelwe, kanye nezincomo zamanje ezisekelwe ebufakazini bamuva nje. Noma ubani onentshisekelo uzokwazi ukwenza izinqumo ezingcono mayelana nempilo yabo yamathumbu..
Ayini ama-FODMAP futhi kungani ethinta impilo yokugaya ukudla?
Igama elithi FODMAP libhekisela eqenjini lama-carbohydrate avuthayo atholakala ekudleni okuningi okuvamile ekudleni kwethu. Igama layo livela kuma-acronyms e-Fermentable Oligosaccharides, Disaccharides, Monosaccharides kanye namaPolyols. Isici esiyinhloko esivamile kubo bonke ukuthi amuncwa ngokungaphelele emathunjini amancane futhi zidlule kancane zigaywe kukholoni, lapho zigaywa khona yi-microbiota yamathumbu.
Lesi simo sinemiphumela eminingana: Ngakolunye uhlangothi, la ma-molecule avame ukudonsa amanzi ekholoni nge-osmosis., okungase kubangele isifo sohudo kanye nezinguquko zokungaguquguquki kwendle. Ngokolunye uhlangothi, abiliswa ngokushesha ngamagciwane amathumbu, amagesi akhiqizayo (i-hydrogen, i-methane, i-carbon dioxide) abangela ukuqunjelwa, ubuhlungu nokuvuvukala kwesisu, ikakhulukazi kubantu abane-IBS noma izinkinga ezifanayo zokusebenza.
Kukhona ama-subgroups ahlukene we-FODMAP, kuye ngesakhiwo samakhemikhali kanye nemvelaphi yawo ekudleni:
- Ama-oligosaccharides: Ama-Fructans kanye ne-inulin, atholakala kakhulu kukolo, ku-anyanisi nakweminye imifino, kanye ne-galacto-oligosaccharides (GOS) evela kumifino.
- Ama-Disaccharides: I-Lactose, ushukela oyinhloko obisini kanye nemikhiqizo yobisi.
- Ama-Monosaccharides: I-Fructose, ikakhulukazi uma itholakala ngokweqile uma iqhathaniswa ne-glucose, itholakala kwezinye izithelo, uju, nesiraphu yommbila ephezulu ye-fructose.
- Ama-Polyols: Utshwala obushukela njenge-sorbitol, i-mannitol, i-xylitol, ne-isomalt bugcwele izithelo zamatshe, amakhowe, izinto ezinoshukela, nemikhiqizo yokudla.
Iningi labantu liwabekezelela kahle amaFODMAP; Eqinisweni, lawa ma-carbohydrates anemiphumela ye-prebiotic nenzuzo ku-microbiota enempilo. Kodwa-ke, engxenyeni enkulu yeziguli ezine-irritable bowel syndrome, ukusetshenziswa kwayo kungase kubangele izimpawu ezinzima futhi kuphazamise kakhulu izinga lokuphila.
Kungani ukudla okuphansi kwe-FODMAP kusiza ukuthuthukisa izimpawu zokugaya ukudla?
Isizathu esiyinhloko sokuthi kungani kunconywa ukuthi ukhawule ukudla kwe-FODMAP ukuthi kubantu abane-hypersensitivity yamathumbu noma i-dysbiosis, ukuvutshelwa kwayo kukhiqiza ukwanda kwegesi noketshezi kukholoni, okuhunyushwa ngokuthi ubuhlungu, ukuqunjelwa, ukuphuma kwesisu, ukuqunjelwa, isifo sohudo, futhi kwesinye isikhathi ukuqunjelwa.
Ucwaningo oluningana lwakamuva lukhombisile lokho Ukudla okuphansi kwe-FODMA kunciphisa kakhulu imvamisa nokuqina kwezimpawu ezigulini ezitholwe zine-IBS. Ubufakazi obutholakalayo bubonisa ukuthi kufika ku-70% weziguli zingase zibe nokuthuthuka okuphawulekayo. Le miphumela emihle iye yabonwa kokubili abadala kanye nezingane.
Umshini awugcini kuphela ekunciphiseni amagesi: Ukunciphisa lawa ma-carbohydrate kunciphisa umthwalo we-osmotic wamathumbu futhi kungase kube nomthelela ekulawulweni okungcono kokuhamba kwamathumbu.. Kukholakala ukuthi Ukuncipha kokuvutshelwa yi-microbiota kunciphisa ukukhiqizwa kwezinhlanganisela ezizwela umgudu wamathumbu., ngaleyo ndlela kudambise izinhlungu nokungakhululeki isici se-IBS.
Nokho, Akuwona wonke ukudla okucebile kwe-FODMAP okuthinta wonke umuntu ngendlela efanayo.. Ngakho-ke, iphrothokholi evamile iqukethe isigaba sokuqeda esilawulwayo esilandelwa ukwethulwa kabusha kancane kancane ukuze kuhlonzwe ukungabekezelelani komuntu ngamunye.
Ukuhlukaniswa kanye nemithombo yokudla yezinhlobo ezahlukene ze-FODMAP
Kubalulekile ukwazi ukuthi yikuphi ukudla okuqukethe amanani abalulekile wohlobo ngalunye lwe-FODMAP, njengoba ezinye zivame ukunganakwa noma zivela ngezilinganiso eziguquguqukayo kuye ngokulungiselela nokuvuthwa.
- Ama-Fructans: Atholakala ngokuyinhloko kukolweni, i-rye, ibhali, u-garlic, u-anyanisi, ama-leeks, i-asparagus, i-artichokes, i-dandelion, nemikhiqizo egayiwe ene-inulin eyengeziwe.
- I-Galacto-oligosaccharides: Imifino efana nophizi, udali, ubhontshisi (ubhontshisi obanzi, ubhontshisi wezinso), namanye amantongomane.
- I-Lactose: Ingxenye eyinhloko yobisi, iyogathi, ushizi omusha, u-ayisikhilimu nokhilimu.
- I-Fructose: Itholakala ngobuningi ngezithelo ezifana nama-apula, umango, amapheya, ikhabe, ama-plums, omisiwe, amakhiwane kanye nezithelo ezomisiwe/eziphelelwe amanzi. Futhi kuju kanye ne-high fructose corn syrups.
- Ama-Polyols: Igcwele izithelo zamatshe (ama-apula, amapheya, ama-cherry, amapentshisi, amabhilikosi, ama-plums), ukwatapheya, amakhowe, ukholifulawa kanye nama-sweeteners ane-sorbitol, i-xylitol, i-mannitol, isomalt noma i-maltitol.
Futhi, Eminye imicu yezitshalo kanye nesitashi esingazweli njenge-pectin, i-cellulose, ne-hemicellulose, nakuba kungeyona i-FODMAP ngobuchwepheshe, ingase ibe nomthelela ekuvubeleni nasekuqalekeni kwezimpawu kubantu abazwelayo..
Ukudla okuvinjelwe noma ukugwema ekudleni okuphansi kwe-FODMAP
Ukwazi kahle ukuthi yikuphi ukudla okuphezulu kuma-FODMAP kuyisihluthulelo sokulawula ukuqala kokungakhululeki kwamathumbu.. Ngezansi uhlu oluphelele lokudla okuvamise ukuvinjelwa noma okudangele ekudleni kwe-FODMAP:
- Izithelo eziphezulu ku-FODMAP: Ama-apula, umango, amapheya, ama-plums, ikhabe, ama-nectarine, amabhilikosi, amapentshisi, amakhiwane, izithelo ezomisiwe (omisiwe, izinsuku, amabhilikosi omisiwe), omisiwe.
- Imifino okufanele uyigweme: U-anyanisi (ophelele), u-garlic, i-leek, i-asparagus, i-artichoke, iklabishi, i-cauliflower, amahlumela aseBrussels, i-broccoli (ikakhulukazi isiqu), ama-beet, amakhowe, i-kale, isitshalo seqanda, uphizi, ummbila, i-escarole.
- Ubisi nokuphuma kokunye: Ubisi lonke (inkomo, imbuzi, izimvu), iyogathi engenalutho, ushizi othambile noma omusha (i-ricotta, i-cottage shizi, i-mascarpone, i-mozzarella, i-frai frais), u-ayisikhilimu, u-custard, ukhilimu onzima, ama-milkshakes kanye nama-dessert obisi anoshukela.
- Okusanhlamvu nemikhiqizo yokubhaka: Isinkwa nemikhiqizo eyenziwe ngokolweni, rye, ibhali, nesipelingi (ngaphandle kwezinguqulo eziqinisekisiwe eziphansi ze-FODMAP), isinkwa esigcwele okusanhlamvu, ama-whole-grain crackers, amakhekhe, amakhekhe, okusanhlamvu kwasekuseni okusekelwe ukolweni, i-pasta kakolweni, i-couscous, i-mueslis, nofulawa ovamile.
- I-Legumes kanye ne-derivatives: Uphizi, udali, ubhontshisi, uphizi, ubhontshisi obhakiwe noma wezinso, ubhontshisi obanzi, i-miso, i-tempeh, ubhontshisi wesoya ovutshiwe, i-sauerkraut.
- Amantongomane nembewu: Ama-alimondi, ama-pistachios, ama-cashews, amantongomane, ama-lupins, imbewu ye-chia ngobuningi, imbewu yesesame.
- Ama-sweeteners noshukela: Uju, i-fructose, isiraphu yommbila ephezulu ye-fructose, i-sorbitol, i-xylitol, i-mannitol, i-isomalt, i-maltitol, imikhiqizo "engenashukela" equkethe lawa ma-alcohol ashukela, amanani aphezulu kashukela omhlophe nobomvu, ojamu bezentengiselwano, amaswidi, noshingamu.
- Iziphuzo: Amajusi apakishiwe, iziphuzo ezibandayo (ikakhulukazi ezinoshukela), ubhiya kakolweni, iwayini elibomvu, utshwala, amanzi acwebileyo, neziphuzo ezine-carbonated ezinoshukela wokwenziwa.
- Amasoseji kanye nenyama egayiwe: I-Chorizo, i-mortadella, amasoseji, i-fuet, i-ham egayiwe, inyama egayiwe noma ephekwe ngaphambilini enezithako.
Kuhlale kuwumqondo omuhle ukuhlola izithako zemikhiqizo epakishiwe., njengoba eziningi zingaqukatha i-inulin eyengeziwe, isiraphu, i-lactose noma i-polyalcohol ngisho nasemikhiqizweni "elula" noma "engenashukela".
Ukudla okuvunyelwe noma okuphephile ekudleni okuphansi kwe-FODMAP
Izindaba ezinhle ukuthi kunezinhlobonhlobo zokudla ezihambisana ngokuphelele nokudla okuphansi kwe-FODMAP.. Lezi zingabhekana nazo zonke izidingo zokudla okunomsoco uma zihlelwe kahle:
- Izithelo ezibekezelelwe: Ubhanana (oluhlaza noma ongavuthiwe), ikhabe, amagilebhisi, amajikijolo aluhlaza, ama-strawberry, i-loquat, uphayinaphu, i-kiwi, ama-tangerines, amawolintshi, umcako, ulamula, upopo, isithelo sothando, okusajingijolo, i-rhubarb, isithelo senkanyezi, isithelo sothando. Ngamanani amancane: amajikijolo, i-tangelo, i-cantaloupe, i-grapefruit.
- Imifino efanelekile: Izaqathi, ithanga, izucchini, isipinashi, i-chard, i-endive, ulethisi wewundlu, i-arugula, utamatisi, ukhukhamba, ulethisi, ubhontshisi oluhlaza, izambane, ubhatata, i-parsnip, isithombo, isilimo esidliwayo esinamagatsha anamanzi, ujinja, i-choy sum, amahlumela e-bamboo, iklabishi laseShayina.
- Ubisi nezinye izindlela: Ubisi olungenayo i-lactose, iyogathi engena-lactose, ushizi ophulukisiwe futhi ovuthiwe (i-Parmesan, i-cheddar, i-Swiss, i-Camembert, i-Brie, ushizi oluhlaza okwesibhakabhaka, i-Manchego evuthiwe), iziphuzo ezitshalweni (irayisi, ukhukhunathi, i-almond, i-hazelnut, i-walnut, i-oat: hlola "i-inulin-free" kanye ne-sugar-free), ama-sorbets kanye ne-jell.
- Okusanhlamvu nama-pseudocereals: Ilayisi elimhlophe, i-oats eqinisekisiwe ye-gluten-free, i-quinoa, i-buckwheat, i-millet, i-amaranth, amabele, i-polenta, i-tapioca, i-arrowroot, i-sago, i-psyllium, isinkwa esingena-gluten, 100% isinkwa esipeliwe esiphansi se-FODMAP.
- Amaprotheni ezilwane nemifino: Inkukhu, i-turkey, unogwaja, inyama yenkomo, ingulube, inhlanzi emhlophe neluhlaza okwesibhakabhaka, izinhlanzi zasolwandle, amaqanda, i-tofu ethambile (hhayi eqinile), inyama esanda kulungiswa.
- Amantongomane nembewu engavamile ukubangela izinkinga: Amantongomane, ama-pecans, amantongomane e-macadamia, ama-hazelnuts, amantongomane kaphayini, imbewu kabhekilanga, imbewu yethanga, nembewu yefilakisi ngamanani amancane.
- Amakhambi, izinongo nama-condiments: I-Basil, i-cumin, i-turmeric, i-ginger, i-oregano, i-sage, i-thyme, i-rosemary, i-parsley, i-chili, i-mint, i-cilantro, i-lemongrass, i-marjoram, iqabunga le-stevia, uviniga.
- Ama-sweeteners afanelekile: I-Sucrose (ushukela ovamile, ngamanani amancane), iqabunga le-stevia, i-glucose, isiraphu ye-maple, i-molasses.
- Iziphuzo eziphephile: Amanzi, itiye, i-herbal infusions, amanzi kakhukhunathi, ikhofi ngamanani amancane (ngaphandle kobisi), neziphuzo zemifino kuvunyelwe.
Ukusetshenziswa kwezithelo ezomisiwe kufanele kulinganiselwe kakhulu. futhi uhlale ubheka ukubekezelelana komuntu ngamunye. Izingxenye nazo zibalulekile: Amazinga anesizotha angabekezelelwa kahle abantu abaningi, kuyilapho amanani amakhulu angabangela izimpawu..
Isibonelo esisebenzayo semenyu yeviki ye-FODMAP ephansi
Ukuhlela ukudla kwakho kwansuku zonke ngezinketho eziphansi ze-FODMAP kungenzeka ngokuphelele futhi akudingeki kube nemingcele. Nasi isibonelo semenyu yamasonto onke evumelana nezimo, ehlala ingaphansi kokuqondisa kochwepheshe ukuze kugwenywe ukuntula ukudla okunomsoco:
- Ukudla kwasekuseni: Iyogathi engena-lactose ene-gluten-free oat flakes, i-kiwi, itiye eliluhlaza.
- Ekuseni: Izithelo ezibekezelelwe (isigamu sewolintshi noma ama-strawberries), ama-walnuts noma ama-hazelnuts.
- Ukudla: Ilayisi nenkukhu kanye isanqante, i-arugula, isaladi ye-tomato kanye nekhukhamba, ukumnika kwe-mint.
- Isinkwa: Isinkwa esingenayo i-Gluten esinamafutha omnqumo nezingcezu zikatamatisi, amanzi kakhukhunathi.
- Dinner: Inhlanzi eyosiwe ene-zucchini, amazambane abilisiwe, ucezu lwesinkwa esipeliwe esiphansi se-FODMAP, isithelo sothando.
Lezi zinhlobo zamamenyu zingenziwa ngendlela oyifisayo ngokuya ngokuthanda komuntu ngamunye, ukubekezelela, kanye nezidingo zamandla. Okuhle ukugcina irekhodi lezimpawu ukuthola ukuthi yikuphi ukudla noma inhlanganisela ethile engabangela ukungakhululeki..
Izigaba zokudla kwe-FODMAP: Ukuqedwa, ukwethulwa kabusha, nokwenza ngokwezifiso
Ukusetshenziswa kokudla kwe-FODMAP kufanele kwenziwe ngaphansi kokuqondisa kochwepheshe bokudla okunomsoco., njengoba kungase kuhilele imingcele ebalulekile uma kungahlelwanga kahle. Inqubo ekahle iqukethe izigaba ezintathu:
- Isigaba sokuqeda: Emavikini ama-4 kuya kwayi-6, konke ukudla okunamazinga aphezulu e-FODMAP kunqunyelwe. Umgomo uwukunciphisa izimpawu nokusungula isisekelo.
- Isigaba sokwethulwa kabusha: Amaqembu e-FODMAP ahlukene ahlanganiswa kancane kancane ngalinye ukuze ahlonze ukuzwela komuntu ngamunye. Le nqubo ingathatha amaviki ambalwa.
- Isigaba sokwenza ngokwezifiso (ukunakekela): Imiphumela iholela ekudleni okuhlukahlukene nokulinganiselayo, ukunciphisa ukudla okubangela izimpawu kuphela, ngaleyo ndlela kukhulise ukubekezelelana kanye nokuphila kahle.
Kubalulekile ukugwema ukuvinjelwa isikhathi eside ngaphandle kokugadwa ochwepheshe, njengoba kungaholela ekuntulekeni kokudla okunomsoco, izinguquko ku-microbiota nokulahlekelwa izinga lokuphila.. Ukuvumelana nezimo nezeluleko kuyisihluthulelo sempumelelo yesikhathi eside.
Izinzuzo ezisekelwa isayensi kanye nemikhawulo yokudla okuphansi kwe-FODMAP
Ukudla kwe-FODMAP okwamanje kungukungenelela kokudla okunobufakazi obukhulu kakhulu bokuthuthukisa izimpawu zamathumbu ezicasulayo., ikakhulukazi mayelana nokunciphisa ukuvuvukala, ukungaphatheki kahle kanye nokuthuthukisa ezokuthutha.
Izivivinyo zomtholampilo eziningana kanye nokubuyekezwa okuhlelekile kubonise lokho Iningi leziguli lisabela kahle ekuncishisweni kwe-FODMAP. Lokhu kubandakanya abantu abadala kanye nezingane, nezinga lokuphendula elisondela ku-70% kolunye uchungechunge. Ukuthuthukiswa kubonakala emuzweni wenhlalakahle, imvamisa kanye nokuvumelana kokunyakaza kwamathumbu, kanye nokunciphisa ukuvakashelwa kwezokwelapha kanye nezinga lempilo elithuthukisiwe.
Nokho, Akukhona ngaphandle kwemikhawulo kanye nezithiyo ezingaba khona:
- Naphezu kwezinzuzo zayo, Azikho izifundo ezinkulu zesikhathi eside eziqinisekisa ukuphepha kwazo okuphelele kuzo zonke izakhamuzi. Ukukhishwa isikhathi eside kwamaqembu okudla kungabangela ukuntula, ikakhulukazi i-calcium, i-fiber, noma i-micronutrients.
- Ukubambelela ekudleni kuyinselele kubantu abaningi ngenxa yobunzima bokubona ama-FODMAP “afihliwe” kanye nokuba yinkimbinkimbi kokulebula kokudla.
- El umthelela wesikhathi eside ku-microbiota yamathumbu Kuyimpikiswano, ngoba ukukhawulelwa ngokuqinile kwama-prebiotics kunganciphisa amagciwane athile anenzuzo.
- Akuzona zonke iziguli ze-IBS ezizuza ngokulinganayo futhi impendulo iyaguquguquka, ngakho ukusekelwa okunomsoco kubalulekile.
- Iphrothokholi ejwayelekile incoma ukungagcini isigaba sokuvinjelwa esiqinile isikhathi esingaphezu kwamaviki amane kuya kwayisithupha.
Noma kunjalo, Imihlahlandlela emikhulu yomtholampilo incoma ukudla kwe-FODMAP njengokungenelela komugqa wokuqala ezigulini ezine-IBS kanye nokuqunjelwa okuphindaphindiwe..
Ama-FODMAP njengengxenye yokudla okunempilo: indima ye-microbiota kanye nemiphumela emihle
Akumele sikukhohlwe lokho Ama-FODMAP nawo anemiphumela emihle empilweni yamathumbu. Ezinye zazo zisebenza njengama-prebiotics akhuthaza ukukhula kwamagciwane azuzisayo njenge-bifidobacteria ne-lactobacilli, akhuthaze ukukhiqizwa kwe-short-chain fatty acids (SCFAs), futhi abambe iqhaza ekumunceni amaminerali afana ne-calcium.
Izidlo eziphansi kakhulu ze-FODMAP zinganciphisa ukuhlukahluka kwamagciwane, okungenzeka kungafiseleki esikhathini eside. Ngalesi sizathu, ukulethwa kabusha okuqhubekayo kokudla okubekezelelwe kahle kubalulekile ukuze kugcinwe i-microbiota enempilo. futhi ugweme imiphumela emibi engadingeki.
Izincomo ezisebenzayo zokulandela ukudla okuphansi kwe-FODMAP
Uma ucabanga ukuqala ukudla okuphansi kwe-FODMAP, gcina lawa macebiso engqondweni:
- Hlala uthintana nochwepheshe ngaphambi kokwenza izinguquko ezinqala ekudleni kwakho. Ukuqapha i-dietitian-nutritionist kubalulekile ukuze ugweme ukushoda futhi uqinisekise ukutholakala kwazo zonke imisoco..
- Gcina idayari yokudla kanye nezimpawu ukuze uthole amaphethini futhi ulungise ukudla kwakho ngendlela efanele.
- Funda amalebula omkhiqizo ngokucophelela, njengoba ama-FODMAP angase avele ngaphansi kwamagama obuchwepheshe noma njengezithasiselo (i-inulin, i-oligofructose, isiraphu ye-glucose, njll.).
- Khumbula lokho Umgomo awukona ukuqeda wonke ama-FODMAP impilo yonke., kodwa kunalokho thola ukuthi yini ngempela ebangela izimpawu zakho futhi ulungise ukudla kwakho ngendlela efanele.
- Cabanga ngokuthatha izithasiselo zokudla okunomsoco uma ukudla kwakho kukhawulela amaqembu okudla abalulekile (isb., i-calcium).
Esigabeni sokuqala sokuqeda, ukuhlela imenyu kulula uma upheka ekhaya futhi ukubeka kuqala ukudla okusha, okulula, okungacutshungulwanga.
Imibuzo Evame Ukubuzwa Mayelana Nokudla Kwe-FODMAP
- Ingabe ukudla okuphansi kwe-FODMAP kulungele wonke umuntu?
Cha, yakhelwe abantu abane-IBS, ukuqunjelwa okusebenzayo, kanye nokungakhululeki kokugaya ukudla okuphindelelayo ngaphandle kwesizathu esibonakalayo semvelo. Akunconywa njengokudla okuvamile kubantu abanempilo. - Ngingakwazi yini ukulandela ukudla kwe-FODMAP uma ngidla imifino noma i-vegan?
Yebo, kodwa kumelwe kuhlelwe ngokucophelela ukuze kugwenywe ukuntula amaprotheni, i-fiber, ne-calcium. Imifino kanye namantongomane kungadinga ukuqapha okukhethekile. - Kufanele ngilandele isikhathi esingakanani ukudla okuphansi kwe-FODMAP?
Isigaba sokuvinjelwa ngokuvamile sithatha amaviki angu-4 kuya kwangu-6. Amaqembu e-FODMAP aphinde aphinde afakwe ukuze enze ukudla kube ngokwakho. Akufanele neze kube ukudla okukhethekile futhi okuhlala njalo. - Ingabe izingane zingalulandela lolu hlobo lokudla?
Yebo, ngaphansi kokuqondisa kochwepheshe. Kukhona izifundo ezibonisa izinzuzo futhi emphakathini wezingane, njalo kuqinisekisa ukuhlinzekwa kwezakhi ezibalulekile.
Isihluthulelo sisekusekelweni kochwepheshe, ukubekezela enqubweni yokubuyisela kanye nokujwayela komuntu ngamunye kokudla ngokuhamba kwesikhathi..
Ukudla okuphansi kwe-FODMAP, lapho kusetshenziswe kahle futhi kwenziwe kube ngokwakho, kube intuthuko enkulu ekwelapheni ukuphazamiseka kokugayeka kokudla okusebenzayo kanye nesifo samathumbu esicasulayo, okunikeza ithemba ezinkulungwaneni zabantu abahlushwa yilezi zinkinga nsuku zonke. Naphezu kwemikhawulo ethile nokungaqiniseki, imiphumela isekela ukusetshenziswa kwayo okunesibopho ngokugadwa kokudla okunomsoco, okubonisa ukuthi ukulungisa ukudla kwethu kungaba ithuluzi elinamandla lokubuyisela impilo yamathumbu kanye nezinga lempilo.
