Hoʻonohonoho ʻia kēia ʻōnaehana ʻai e hoʻopau i nā ʻōuli maikaʻi ʻole o ka poʻe e ʻehaʻeha nei i ka maʻi huhū huhū. ʻO ka bloating mau, ʻehaʻeha i loko o ka ʻōpū, a me ka piha - kōkua ʻo FODMAPʻai e hoʻopau iā ia.
ʻO ka hoʻokaʻawale ʻana mai ka ʻai ʻana o kekahi mau carbohydrates a me ka ʻai ponoʻī ua māhele ʻia i ʻelua mau ʻanuʻu: ʻo ka hoʻihoʻi piha ʻana i kekahi mau huahana a me ke akahele i ko lākou hoʻi ʻana. I ka hopena, he meaʻai ponoʻī ka mea maʻi, me ka noʻonoʻo ʻana i ka pane ʻana o ke kino i kekahi mau meaʻai carbohydrate.
ʻO ka FODMAP ponoʻī loa ke kū i ka acronym no nā oligosaccharides fermentable, disaccharides, monosaccharides, a me nā polyols. ʻO FODMAP kahi kolokolo koleka liʻiliʻi paʻakikī e ʻae a lawe ʻia, e hana ana i nā ʻōuli i luna.
Mea kiʻekiʻe nā meaʻai i ka meaʻai FODMAP:
- me ka hua palaoa
- rai
- garlic
- kakaka
- ka nui o nā legume
- huahua
- lactose.
Hiki ke ʻai ʻia ma ka FODMAP:
- ai
- manu
- iʻa
- hua
- kukui
- nā cereala i loaʻa ʻole ka gluten, e like me ka ʻoka a me ka quinoa.
ʻAe ʻia kekahi mau meaʻai waiu (e laʻa, cheese) a me kekahi mau huaʻai (e laʻa, ka maiʻa a me nā hua).
He aha ka papaʻai FODMAP?
ʻO ka mea mua, hoʻopau ka mana mana i nā meaʻai kiʻekiʻe i ka meaʻai FODMAP. Ma hope o 3-8 mau pule, komo lohi lākou i ka papa kuhikuhi e hoʻoholo pololei i nā huahana i loaʻa iā ʻoe kahi hopena maikaʻi ʻole mai ka ʻōpū a me ka digestive tract. No laila, e ʻike pono ʻoe i nā huahana āu e hoʻomau ai e pale i kāu ʻai.
Ma waho aʻe o ka hoʻomaikaʻi ʻana i ke olakino o ka poʻe maʻi, kōkua pū kēia ʻai lāʻau i ka hoʻopau ʻana i nā paona ʻē aʻe ma o ka hoʻemi ʻana i ka nui o nā carbohydrates i loko o ka ʻai. No laila hiki i ka poʻe me ka ʻōpū maikaʻi ke hoʻohana iā ia i kēlā me kēia manawa no nā lā 2-3, e hoʻopau pū i nā mea ʻino mai kāu mau meaʻai e like me nā pastries, ke kō, nā huahana waiu, a me nā meaʻai.