Ozizi FODMAP na-eri na ihe oriri dị elu na "FODMAPs" -nke maka ngwa ngwa, di-, mono-saccharides, na polyols, nchịkọta nke carbohydrates dị mkpirikpi dị n'ọtụtụ ihe oriri nkịtị - eme ka ụba nke mmiri na gas na obere eriri afọ, na-enye aka na mgbaàmà ndị dị ka mgbu abdominal , gas, na bloating , na nsogbu motility nke afọ ọsịsa na afọ ntachi. Ozizi ahụ na-atụ aro na ịgbaso nri nri ala FODMAP kwesịrị ime ka ọnụ ọgụgụ ndị a pụta ìhè.
Nnyocha e gosipụtakwala na o yiri ka njirimara na-emetụta ihe oriri ndị a na mgbaàmà. N'ikwu ya n'ụzọ ọzọ, iri nri ndị dị elu FODMAP n'otu oge ahụ ga-agbakwunye, na-ebute ihe mgbaàmà ndị ị nwere ike ghara ịnweta ma ọ bụrụ na ị rie nri ahụ dị iche.
N'ime ngalaba abụọ sochirinụ, ị ga-ahụ ndepụta nke ihe oriri ndị dị elu na nke dị ala FODMAP . Ndepụta a dabeere na nchọpụta kachasị emelite na Mahadum Monash ma nwee ike gbanwee oge. Tụkwasị na nke ahụ, ị nwere ike ịnwe mmetụta nke onwe gị maka ihe oriri.
Ọ bụrụ na ịchọrọ ịgbaso nri obere FODMAP, a na-atụ aro na ị na-arụ ọrụ n'otu n'otu na ọkachamara na-eri nri . E nwere ihe ize ndụ iji chepụta ihe oriri gị. Ọ na-esiri gị ike ịhọrọ ụfọdụ ihe dabere na nchọta onwe gị, nke nwere ike ịmalite ịnọgide na-egosipụta mgbaàmà n'ihi na enweghị nkwado siri ike maka nri dị ala FODMAP. Ịrụ ọrụ ọkachamara a na-eri nri ga-enye aka hụ na ị na-enweta ihe oriri na-edozi ahụ kwesịrị ekwesị, na-agụnye eriri nri nke nri .
Dị ka ọ bụla ọgwụgwọ ọ bụla ma ọ bụ ihe oriri, ọ kacha mma ka gị na onye dọkịta gị kwurịta ya.
Ndepụta nri nri elu-FODMAP
Achọpụtawo ihe oriri ndị a dịka ndị dị elu na FODMAPs:
Mkpụrụ osisi:
- Apụl
- Apricots
- Blakberị
- Cherị
- Mkpụrụ osisi grepu
- mango
- Nectarines
- Ugwu
- Pears
- Plums na prunes
- Ngwámara
- Anyụ
- Nnukwu osisi fructose si na mkpụrụ osisi mkpọ, mkpụrụ osisi mịrị amị ma ọ bụ ihe ọṅụṅụ mkpụrụ osisi
Mkpụrụ
- Barley
- Couscous
- Farro
- Rye
- Semolina
- Ugbo
Lactose-Na-eri nri
- Buttermilk
- Ude
- Aka
- Ihe nracha
- Margarine
- Mmiri ara ehi (ehi, ewu, atụrụ)
- Nri cheese, tinyere cheese cheese na ricotta
- Yogurt (mgbe niile na Grik)
Ihe na-edozi ahụ
- Mmiri mmiri ara ehi (ọ bụ ezie na a na-ewere ọrụ 1/8 dị ka obere-FODMAP)
- Mmiri mmiri ara ehi (US)
Mkpụrụ akwụkwọ
- Nri agwa
- Black Eyed peas
- Bred agwa
- Chickpeas
- Lentils
- Akụrụ agwa
- Achịcha Lima
- Soybean
- Ekee peas
Sweeteners
- Agave
- Fructose
- Elu fructose ọka syrup
- Mmanụ aṅụ
- Isomalt
- Maltitol
- Mannitol
- Molasses
- Sorbitol
- Xylitol
Akwụkwọ nri
- Artichokes
- Asparagus
- Beets
- Brussels na-epulite
- Kọlịflawa
- Celery
- Galiki
- Leeks
- Mushrooms
- Okra
- Eyịm
- Peas
- Ahịa (akụkụ ọcha)
- Ebube
- Ogwu oyi
- Acha na-esi sugar peas
Ndepụta nri nri ala-FODMAP
A chọpụtala ihe oriri ndị a dịka ndị dị ala na FODMAPs:
Mkpụrụ
- Avocado (oke 1/8 nke dum)
- Unere
- Bluberị
- Kantalup
- Mkpụrụ vaịn
- Melon
- kiwi
- Oroma nkịrịsị
- Oroma nkịrịsị
- Mandarin oranges
- Oliv
- oroma
- Pọọpọ
- Plantain
- Ọkwụrụ bekee
- Raspberị
- Rhubarb
- strọberị
- Tangelo
Sweeteners
- Artificial sweeteners na-adịghị akwụsị na -ol
- Brown shuga
- Glucose
- Maple sirop
- Agbara shuga
- Sugar (sucrose)
Mmiri ara ehi na Nhọrọ
- Mmiri mmiri almọnd
- Akwukwo oyibo (oke 1/2 iko)
- Mmiri mmiri ara ehi
- Riz mmiri ara ehi
- Bọta
- Ụfọdụ cheese, dị ka brie, camembert, mozzarella, Parmesan
- Ihe ndị na-enweghị lactose, dị ka mmiri ara ehi lactose, ice cream, na yogọt
Akwụkwọ nri
- Arugula (letus letus)
- Bamboo Ome
- Akwukwo ose
- Brọkọlị
- Bok chọrọ
- Carrots
- Celeriac
- Gọọmenti Collard
- Kasị Kacha
- Ọka (ọkara a cob)
- Eggplant
- Endaịv
- Fennel
- Agwa griin
- Kale
- Letus
- Pasili
- Parsnip
- Nduku
- Radicchio
- Achịcha (akụkụ akwụkwọ ndụ akwụkwọ ndụ naanị)
- Akwụkwọ nri, nwa
- Skwọsh
- Ụtọ nduku
- Switzerland chard
- Tomato
- Ntugharị
- Mmiri chestnut
- Zukini
Mkpụrụ
- Amaranth
- Brown osikapa
- Bulgur wheat (nke ruru 1/4 cup cooked)
- Oats
- Ngwa Gluten
- Quinoa
- Ahịa ngwaahịa
Mkpụrụ
- Almonds (oke 10)
- Mkpụrụ Brazil
- Hazelnuts (ịgba 10)
- Ihe macadamia
- Obere
- Pecan
- Nri mkpụrụ
- Na-agagharị
Mkpụrụ
- Caraway
- Chia
- Ugu
- Sesame
- Sunflower
Ebe nchekwa protein
- Nri
- Ọkụkọ
- Nsen
- Azụ
- nwa Atụrụ
- Anụ ezi
- Shellfish
- Tofu na tempeh
- toro toro
Isi mmalite:
Barrett, J. & Gibson, P. "Ọhụụ Ọhụụ nke Malabsorption nke Fructose na Ndị ọzọ Na-adịghị Eke Carbohydrates" Gastroenterology bara uru 2007 XXXI: 51-65
Gibson, P. & Shepherd, S. "Nchịkọta ihe oriri na-edozi ahụ na-egosi nrịbama mgbagwoju anya: Mmekọrịta FODMAP" Journal of Gastroenterology and Hepatology 2010 25: 252-258.
Mahadum Monash University FODMAP Diet App