Diet Nyembanje ya FODMAP Nto ni igizamwa cy'ibyiciro bitatu, ntabwo ari uko kurya burundu: Gabanya ibiryo byose bifite karori nyinshi za FODMAP mu cyumweru 2 kugeza 6, songera ugaburire itsinda rimwe icyarimwe mu gihe cy'ibyumweru 8, hanyuma uhitemo diet itagiraho ingaruka nyinshi ikakorohera. Kwirengagiza icyiciro cya kabiri nikosa risanzwe.

TL;DR: Ibintu by'ingenzi bikomeye

  • Byiciro bitatu: kwirinda bikomeye (icyumweru 2 kugeza 6), gusubiza ibiryo gahunda (ibyumweru 8), hanyuma ugahindurira ku gukenerwa mu gihe kirekire.
  • Kwishingira bikomeye bifite igipimo cy'ibyumweru bine kugeza umunani, kuko FODMAPs nyinshi ari fiber ya prebiotic itera imibiri yawe y'ubuhumyi ikeneye.
  • Ni abantu 50% kugeza 76% gusa by'abantu bafite IBS bagira icyo babona, bityo uzane nk'igeragezwa usubiramo, aho kuba ubugorozi bw'iteka.
  • Itegeko ryo guhagarara: nta mpinduka igaragara nyuma y'ibyumweru bibiri kugeza bine byo kwirinda bikomeye bivuga guhagarara ukareba umuganga, aho kwiha ingamba zo kwirinda kurushaho.
  • Kura indwara ya coeliac n'indwara zifata imitsi y'amaraso mbere. Kwirinda ingano mbere yo gupima bituma ibisubizo bya coeliac bitizewe.

Diet Nyembanje ya FODMAP Nto ni Ikigeragezo Cy'ibyiciro Bitatu, Ntabwo Ari Urutonde rw'ibiryo Byirinda

Diet Nyembanje ya FODMAP Nto ni igizamwa cy'igihe gito, cyateguwe cyo kwirinda no gusubiza ibiryo ku bantu bafite ibibazo by'umusaraba. Uraza ibiryo bifumbire bikabije byitwa FODMAPs mu gihe cy'ibyumweru 2 kugeza 6, usubiza buri tsinda rimwe icyarimwe mu gihe cy'ibyumweru 8, hanyuma ugahita utangira kwibwiriza diet y'igihe kirekire. Kuva utangiye kugeza usoje, uzategereze amezi atatu, byiza cyane hamwe n'umuganga ufasha kubyurira umubiri ayoboye.

FODMAP bisobanura fermentable oligosaccharides, disaccharides, monosaccharides na polyols. Izi ni karori ngufi cyane ziba zitari byoroshye kwinjiza mu gifu gito cyangwa zikabora vuba mu gifu kinini. Abashakashatsi mu Ishami ry'indwara zo mu gifu muri kaminuza ya Monash, bashinze diet n'izina, bavuga ko imikorere ari ugushishira hamwe n'amazi bitera kwiyongera k'umwuka mu gifu, nibyo bitera ububabare, gaz na bloating bwa IBS.

Iyo mikorere isobanura impamvu diet ari yo itanga ubumenyi kuruta ubugorozi. Ntabwo waba urimo uhindura kubura. Uri kugabanya ubwinshi bw'ibinyobwa bikabije kugira ngo urebe niba kwiyongera ari ko kwabaga bikubabaza, hanyuma ugahagarura mu ntambwe zigenzurwa kugira ngo ubone umupaka wawe ku giti cyawe. Cleveland Clinic ishyiraho igihe cy'ibyiciro mu byumweru 2 kugeza 6 byo kwirinda no mu byumweru 8 byo gusubiza ibiryo gahunda. Monash yita icyiciro cya gatatu guhuza no kwibwiriza, kandi intego yacyo iroroshye: ibiryo byose wihanganiye bigaruka.

Icyiciro Gikomeye Gifite Itariki Ya Kwirangirira, N'itegeko Ryo Guhagarara Abantu Benshi Badashobora Kubyumva

Kwirinda ni igizamwa gifite igihe cyo kurangirira. Cleveland Clinic ivuga neza ko iki cyiciro kitagomba kuba burundu, kuko kuguma kuri cyo byatera kubura intungamubiri n'ibiryo byinshi biragabanuka.

Hari impamvu zubaka mu kubahiriza igihe. Ubushakashatsi bwakozwe mu 2020 bwasuzumye igihe kirekire buvuga ko kwirinda bikomeye bikwiriye guhagarara nyuma y'ibyumweru bine kugeza umunani, kuko FODMAPs, cyane cyane FOS na GOS, bikora nka prebiotics bigaburira imirire myiza y'ibinyobwa byo mu gifu kandi bikagaburira imitsi mike itanga ingufu. Kwirinda igihe kirekire bitera kugabanywa kw'ibiryo byose bishobora gutera impatwe kandi bigahindura uko imirire mu gifu ihinduka. Niba kwirinda bigutera impatwe, ni ikimenyetso cyo kongera ibiryo, kandi hari imirire myiza ishobora korohera impatwe udasubiye gutera ibikugera.

Dore ibyo ibice byinshi bitakubwira: mu bushakashatsi bugufi bwakoze, abantu 50% kugeza 76% bafite IBS babona ubufasha bugaragara. Ibya kane kugeza kimwe cya kabiri ntacyo babona na gato. Kutagira icyo ubona ni ibintu bisanzwe, ntabwo ari ikimenyetso cy'uko wabikoze nabi.

Bityo rero,andika itegeko ryo guhagarara mbere y'umunsi wa mbere. Niba ibimenyetso bitarimo impinduka igaragara nyuma y'ibyumweru bibiri kugeza bine byo kwirinda bikomeye, gahagarike diet kandi urebe umuganga aho kugira ngo wirinde kurushaho cyangwa ugumeho ubuzima. NIDDK ivuga ko ikigeragezo cyose ari "ibyumweru bike" ku muyoboro w'umuganga cyangwa umuganga ufasha kubyurira umubiri.

Diet Ni Intambwe Ya Mbere Y'ikosa Kugeza Ubwo Uzi Ko Ari IBS

Diet Nyembanje ya FODMAP Nto ya IBS igufasha kwemera ko IBS ariyo diyagnozi yawe. Iyo kwemera niho ibigeragezo bikorerwa ku giti cyawe bihura n'ikosa, kuko kwirinda ibiryo bishobora gutuma ibimenyetso bigabanuka bihagije kugira ngo bihore ikintu cyari gikwiye kwipimisha. Indwara ya coeliac n'indwara zifata imitsi y'amaraso zigomba gukurwaho mbere, kandi umurongo uragufitiye akamaro: niba waraciye ingano mbere y'ibipimo by'amaraso bya coeliac, ibisubizo byakagaruka bifu, kandi uzasubira kurya gluten ibyumweru kugira ngo bipime.

Hamagaza 911 cyangwa jya mu gikari cy'ubutabazi ubu ni:

  • Urafise amaraso menshi mu gikari cyangwa imyanda y'umukara, yifuze
  • Urafise ububabare bukomeye mu gifu hamwe na umuriro cyangwa kuruka bidahagarara
  • Uraserutse, cyangwa ufise ibimenyetso byo kwicishwa amazi

Kuvuyemo ubuzima bwa mbere, ibimenyetso bimwe na bimwe ntibiboneka nk'ibya IBS kandi bikeneye amaso y'umuganga mbere ya diet iyo ari yo yose.

Fata gahunda yo gusura mu cyumweru gitaha niba:

  • Harimo amaraso mu myanda yawe, cyangwa kugabanuka kw'ibiro kutazwi
  • Ufise umuriro hamwe n'ibimenyetso byo mu gifu, cyangwa kuruka bisubirwamo
  • Impiswi cyangwa ububabare bikuvura nijoro, cyangwa ububabare bukomeye budakira nyuma yo kunywa cyangwa gufata gaz
  • Ibyimenyetso ni bishya nyuma y'imyaka 50, cyangwa ufise ibimenyetso bya anemia nk'umunaniro udasanzwe, kugaya, cyangwa gutera kw'umutima buri gihe

Kandi bamwe bagombye kuganira mbere na mbere na none nubwo bakora ibizamwa neza.

Vugana n'umuganga mbere yo gutangira niba:

  • Ufise uburwayi ubwarwo bwo kurya nabi
  • Uratewe inda cyangwa konka
  • Umwana ni umwana cyangwa ingimbi
  • Nta diyagnozi ya IBS cyangwa SIBO ufite
  • Uramaze kwandika diet zose zigabanya, cyangwa ufata fiber cyangwa ibintu bifite iryo ry'ijimye

Niba ukeneye iyo conversation vuba, August's $39 online urgent care visit iguhuza n'umuganga wemewe muri Leta Zunze Ubumwe za Amerika washobora gusuzuma ibimenyetso byawe, akaguhugurira ku ntambwe zikurikira, kandi akemeza niba resept yumvikana. Banza wumve inyungu: visit ya telehealth ntabwo ishobora gukora endoscopy, ibipimo by'amaraso bya coeliac cyangwa ibipimo by'imyanda. Ibimenyetso by'ibibazo bikomeye biracyakeneye gusuzumwa.

Intambwe Ya Mbere: Koresha Icyiciro Cy'uburwamo Bwa FODMAP Bikomeye, Mu gihe cy'Icyumweru 2 Kugeza 6 Gusa

Icyiciro cy'uburwamo bwa FODMAP gitanga amakuru y'ikoreshwa gusa niba ubikoresheje neza, kandi ikoreshwa rya kimwe cya kabiri ryaguha ibisubizo utashobora gukoresha. Uraza ibyiciro byose by'ingenzi icyarimwe, ntabwo itsinda rimwe icyarimwe, mu gihe cy'ibyumweru 2 kugeza 6.

  1. Hitamo ishingiro mbere. Pashe iminsi 3 kugeza 7 wandika bloating, ububabare, kwihuta, n'uburyo bw'imyanda ku rwego rwa 0 kugeza 10 buri munsi mbere y'uko uhindura ikintu na kimwe. Utarashyira mu mwanya, icyiciro cya kabiri ni ugukerensa.
  2. Gabanuka ibyiciro byose hamwe kandi ugumye wandika buri munsi, ku rwego rumwe, ku gihe kimwe cy'umunsi.
  3. Koresha ingano nk'igice cy'urukingo. Ubwinshi bwa FODMAP buhingiye ku byinshi urya, ntabwo ari cyo gusa. Koresha serivisi imwe ipimwe buri gihe, ntukongereye serivisi nyinshi mu ifunguro rimwe, kandi utandukanye serivisi amasaha make. Reba udufasha mu bikoresho bya Monash cyangwa ku rutonde umuganga wawe yakugaburiye aho kwibwiriza.
  4. Hagarara ku cyumweru cya gatandatu. Ntuzongere gutegereza impinduka kurushaho, kuko niho urukingo n'imirire itangira kwiyongera.

Guhindura, Ntabwo Kwirinda: Icyagizwe Ku Mbuto Nicyo Kijyaho

Ibiryo bifite FODMAP nyinshi ugabanyije bigomba guhagarara mbere y'uko utangira, cyangwa ugabanyije ku buryo budasanzwe biba gutwaje bike. NIDDK irerekana ibingenzi bigomba kugabanywa: imyembe, cherries, watermelon, ibitunguru, tungurusumu, kaputine, ibishyimbo, lenti, amata, foromaje mijye, yogurt, ibicuruzwa by'ingano n'ingano, hamwe n'ibishimishije bifite imizi "-ol" nk'isorbite, mannitol, xylitol na maltitol.

Ibiryo bifite FODMAP nkeya bifata umwanya ntibiri bidasanzwe. Amagi, inyama zitetse bisanzwe, amafi, tofu, umuceri, amajwi, imyembe, imbuto, karoti, amata adafite lactose n'amazi bifite ibishyimbo bikomeye byorohereza guhura n'imirire myinshi. Niba urya ibigize ibimera, ibishyimbo bivuye ku mbuto bigukuraho isoko yawe ya poroteyine, bityo ufate isoko ya poroteyine ibikomoka ku bimera muburyo bwihariye aho kuvumbura icyuho mu cyumweru cya kabiri.

Impapuro niho abantu bakunda kurya bikubita. Inulin, fiber y'igikoma cya chicory na syrup y'ibitoke bifite isukari bifatanya n'ibiryo byashinzwe ko ari byiza, bityo imiyoboro ya poroteyine, yogurts zifite impumuro nziza n'imikate y'imigana bifite imbaraga ni amasoko yihishe y'ibiryo bifite FODMAP nyinshi.

Impumuro ntigomba gushira hamwe n'itungurusumu n'itungurusumu. Amavuta afite tungurusumu afite impumuro ntagafite fructans, impapuro z'umuhide zikoreshwa mu bikorwa byinshi, kandi imiti idafite umuhide cyangwa tungurusumu ifite ifite ibindi bikoresho. Kurya hanze, saba poroteyine isanzwe hamwe n'umuceri cyangwa ibirayi, saba isosi n'ibishishwa kuruhande, kandi wirengagize isosi ishingiye ku bikoresho. Kwiragiza, shira ibikoresho bikomeye ku mbuto kugira ngo umunsi mubi w'ikibuga ntuzakurenga.

Intambwe Ya 2: Gusubiza Itsinda Rimwe Ry'uburwamo Bwa FODMAP, Hanyuma Ugahindurira

Kugarura FODMAP ni icyiciro cyongera ibyumweru bike byoroheye mu gisubizo kigura, kandi ni icyiciro abantu benshi barenga. Uguma kuri diet ishingiye kuri FODMAP nto igihe cyose. Ni ibiryo by'igeragezwa gusa biguhinduka.

  1. Hitamo itsinda rimwe. Gerageza lactose, fructose yikabije, sorbite, mannitol, fructans cyangwa GOS, ukoresheje ikiryo kirimo iryo tsinda bonyine.
  2. Zamura mu minsi itatu. Urwengo ruto ku munsi wa mbere, ruciriritse ku munsi wa kabiri, runini ku munsi wa gatatu, wandika ibimenyetso buri munsi. Niba ibimenyetso bihinduka, gahagarika igigeragezo ako kanya kandi wandike urwengo rwabikoze.
  3. Gusukura iminsi ibiri kugeza itatu usubiye kuri diet ishingiye mbere y'itsinda rikomeye, kugira ngo icyo gihe cyatewe nuburwayi ntikwirengagizwe ku kiryo cy'ikosa.
  4. Subira inyuma kugeza aho ibitsina byose birindwi bipimwe, bifata ibyumweru 8 byose hamwe.

Soma ibisubizo nk'uburenganzira, ntabwo ari imyanzuro. Abantu benshi bakira urwengo runaka rw'ibitsina byose, bityo ibikorwa ni urugero rw'ibirimo ku giti cyawe. Hanyuma haza icyiciro cya gatatu, guhuza no kwibwiriza: shyiramo ibitsina bikomeye hamwe, kongera ibiryo n'ubwoko ku bushake, kandi upime buri gihe ibitsina bipfuye buri gihe, kuko ubuhangara buhinduka. Gusubiza ni cyo kigorora bimwe mu bibazo by'imirire y'ubutabazi, ni nayo mpamvu gusubiza kw'abaganga bifatwa nk'ingenzi aho kuba ko ugomba kwishyura.

Ibibazo Bisabwa Cyane

Diet Nyembanje ya FODMAP Nto ni kimwe na gluten-free?

Oya. Ikibazo cya karori mu ngano ni fructan, ntabwo ari gluten, bityo diet ebyiri zihuza gusa kubera ko zihuza. Ibyo bitandukanye bifitiye akamaro: imigati ya sourdough, ibikoresho by'uruhu, hamwe n'urwengo ruto rw'ingano bisanzwe bikunze kwihanganirwa kuko ubwinshi bwabo bw'ubuhumyi buri hasi, mu gihe ibice byinshi byemejwe ko ari ibinyobwa by'ubuhumyi bikungahaye kuri inulin cyangwa fiber y'imyembe kandi bitera ibimenyetso byose.

Nshobora gukurikira diet Nyembanje ya FODMAP Nto nk'umugore ufite ibimera cyangwa umunyarwanda?

Yego, ariko bisaba gutegura kurushaho kuruta ibisanzwe. Ibishyimbo by'umwenda w'umugore washushanyije kandi uguze neza bikuraho igice cya GOS kandi bikunze kwihanganirwa mu rwego ruto, ku buryo ari igihe cyiza cyo gutangira kuruta ibishyimbo byumye. Tofu ikomeye n'imbuto byo ni ibintu bibiri by'ibimera bifite FODMAP nkeya, kuko gutunganya bikuraho karori nyinshi zibora.

Nshobora kunywa ikawa, icyayi cyangwa inzoga kuri diet Nyembanje ya FODMAP Nto?

Rimwe na rimwe. Shyiramo ibibazo bibiri ku ruhande: ubwinshi bwa FODMAP n'ihindagurika ry'umubiri ku giti ryawe. Ikawa y'umukara n'icyayi cy'umukara ntibifite FODMAPs nyinshi, ariko caffeine n'inzoga bihindura umubiri kandi bikagushyira mu bihe byihuta. Mu byo kunywa, inzoga ya rum, cider n'imivinyo yijimye ni zo bibi cyane ku ruhande rwa FODMAP, mu gihe chamomile n'icyayi gikomeye bikwiriye kugeragezwa.

Hari ibiryo bifite FODMAP nkeya nshobora kurya mu rwego rutagira aho ruhagarara?

Yego. Inyama zisanzwe, amafi, inkoko, amagi n'amavuta n'amavuta ntibifite FODMAPs na gato, bityo urwengo ntacyo ruhindura ku bimenyetso. Ibiryo by'ibimera byose biratandukanye: bifite urwego rwo hejuru rugeraho rugahinduka FODMAP nyinshi. Ni yo mpamvu "urwengo rumwe rwapimwe buri gihe" rushobora kuruta kwibuka urutonde ikiryo cyakijyamo.

Nkeneye aplikasiyo ya Monash cyangwa umuganga kugira ngo nikoze neza?

Muri rusange ntabwo ari ngombwa kuri aplikazio, ariko cyane cyane ku muganga. Aplikazio ni urubuga rwiza cyane rw'uburenganzira, ntabwo ari ibintu by'ingenzi. Urutonde rw'uburenganzira rw'umuganga ufite ubumenyi bwa GI rukora neza, kandi umuganga yongera ko nta aplikazio ishobora: gusuzuma ishingiro ryawe ry'imirire, kumenya igihe kwirinda bitakora, no kugumisha gusubizwa mu gihe gikwiriye.

Diet Nyembanje ya FODMAP Nto ifasha SIBO cyangwa IBS gusa?

Rimwe na rimwe. Diet Nyembanje ya FODMAP Nto zikoreshwa mu ndwara zose zo mu gifu zirimo SIBO, ntabwo ari IBS gusa, kandi ibimenyetso bifatanya bikomeye hagati y'izi ndwara zombi. Ni igikoresho cyo kugenzura ibimenyetso muri iyo mvugo, aho kuba ubugorozi, kandi ubwinshi bw'ibinyobwa bya bakteriya burashobora gukenera ubugorozi bwayo bwihariye hamwe n'impinduka iyo ari yo yose mu mirire.

Kwambura FODMAPs bizangiriza burundu imirire yanjye mu gifu?

Oya. Kwirinda bifite impinduka zigaragara mu miterere y'ibiryo mu gifu, ariko zishobora kuvugururwa zimwe na zimwe umaze gusubizamo ibyiciro wihanganira. Ikibazo ntabwo ari icyiciro cy'uburwamo ubwacyo. Ni uguhagarara aho mu mezi menshi, ari cyo gisobanuro gikomeye cyane cyo kwemeza ko icyiciro cya kabiri kibaho.

Umwanzuro

Bikore nk'igeragezwa ry'igihe: ibyumweru 2 kugeza 6 byo kwirinda bikomeye hamwe n'amanota y'ibimenyetso buri munsi, ibyumweru 8 byo gusubizwa itsinda rimwe icyarimwe hamwe na saa mbiri kugeza saa tatu umunsi hagati y'igeragezwa, hanyuma diet yibwirije yoroshye cyane ushobora kwihanganira. Niba nta cyo kihindura mu byumweru bibiri kugeza bine, gahagarara kandi usubiremo umuganga aho kugira ngo wirinde kurushaho. Ikosa rusanzwe ni ukutigeze ukora gusubizwa na gato. Kora n'umuganga ufite ubumenyi bwa gastroenterology, byiza cyane ko waba ufite ubumenyi bwa Monash FODMAP, kandi wandike gahunda yo gusubizwa mbere y'umunsi wa mbere.

Inyandiko: Inyandiko iriya ni iy'amakuru gusa kandi ntibisobanura inama y'ubuvuzi. Ugomba guhora wihana umuganga wemewe kugira ngo ugire diyagnozi n'imyanzuro y'ubugorozi. Niba ufite ubuzima bwa mbere, hamagaza 911 cyangwa jya mu gikari cy'ubutabazi cyegereye ako kanya.