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He aha ka papaʻai low-FODMAP a no wai e kūpono?
ʻOhana
ʻO kēia papaʻai, kahi e hoʻopau ai i ka fructose a me ka lactose mai ka papa ʻaina, no nā poʻe me ka maʻi huhū huhū
Inā nui nā manawa e hāhai i ka papaʻai no ka mea makemake ʻoe e lilo i ka paona a i ʻole no nā kumu kūpono (e like me ka climacteric a i ʻole ka ʻai vegan), nā manawa ʻē aʻe pono ʻoe hānai i ka papaʻai no nā kumu olakino. Aia kekahi e hoʻokuke i nā meaʻai me ka gluten mai kā lākou papaʻai, nā mea e ʻai i kēlā me kēia ʻano o ka waiū, e laʻa, a me nā mea e lawe i ka papa 'FODMAP'.
A he aha ka hana a ka papaʻai 'FODMAP'? ʻO Kauka Domingo Carrerma, kahi mea mālama meaʻai ma ka Medical-Surgical Center for Digestive Diseases (CMED), e wehewehe nei ke alo nei mākou i kahi papaʻai e loaʻa ana ka ʻikepili fructanide liʻiliʻi loa, ʻo ia hoʻi: fructose, lactose, galactose, xylitol a maltitol, no ka mea laʻana. "Kapu ʻia ka ʻike o nā huaʻai, nā lau, nā mea ʻono, nā nati, nā ʻulu a me nā palaoa e like me ka berena a me ka pasta," wahi a ka ʻoihana.
ʻO kēia papaʻai kuhikuhi ʻia no ka poʻe me ka hoʻomanawanui fructose a i ʻole malabsorption, maʻi hanu huhū, maʻi maʻi bacteria a me ka nui o nā dysbiosis āpau a i ʻole nā kaulike ʻole i loko o ka microbiota ʻōpū. Ua ʻōlelo ʻo Mireia Cabrera, dietician-nutrisyist ma ke kikowaena ʻo Júlia Farré, ʻoiai hiki ke hoʻopili ʻia i nā hihia e like me ka ulu ʻana o ka maʻi bacteria, "ʻoi aku ka nui o nā hōʻike a me ke ʻano ʻoi aku ka maikaʻi ke pili ia nanaina aku na naau oʻu syndrome".
Pehea e holo ai kaʻai FODMAP
Ma ke ʻano o ka papaʻai, wehewehe iā Dr. Carrerma e pili ana iā ia kahi pae kapu loa o ʻehā a ʻeono pule o ka lōʻihi o ka lōʻihi, a ukali ʻia e ʻekolu mau ʻāpana o ka lōʻihi like e hoʻihoʻi hou ʻia ai nā meaʻai me ka fructose mai ka haʻahaʻa a i ke kiʻekiʻe. Ua kuhikuhi ʻo Mireia Cabrera ʻaʻole ia he mea nui wale e hoʻopili i kēia papaʻai i nā ʻōuli o kēlā me kēia hihia, akā e noʻonoʻo hoʻi ʻaʻole ia he papaʻai no ke ola.
Inā mākou e kamaʻilio e pili ana i kēia mau meaʻai me ke kikoʻī, ʻōlelo ʻo ia i nā meaʻai e hōʻalo ai i ka hoʻopili ʻana i nā huaʻai e like me ka ʻāpala, pea, peach, paina, kiwi, strawberry, maiʻa…; ka nui o nā mea kanu e like me ka ʻōmato, ka pepa, ka ʻaka, kālika, kāloti, kaʻuala, lettuce a i ʻole broccoli, no ka laʻana. “Pēlā pū kekahi kapu ka pīni a me ka moa; nā mea ʻono a pau a me nā kokoleka; ʻO nā nati e like me nā cashews, raisins, prunes, hazelnuts, peanuts. A ʻo ka ʻai ʻana o ka berena, pasta a me nā kuki he kaulike nui ia ", hoʻohui ke kauka.
Pehea e mālama ai i ka papaʻai mai ka home
ʻOiai he papaʻai kapu loa ia, ʻo ka mālama ʻana iā ia ma ka home ʻaʻole ia he pilikia nui. Hele mai nā paʻakikī, no ka laʻana, inā hele ʻoe i kahi lā e ʻai. «He mea nui loa e nīnau i ka poʻe kali no nā kikoʻī o nā mea hana o nā pā e hōʻoia i kā lākou haku mele. ʻO kahi koho maʻalahi maʻalahi ka ʻai a iʻa paha me nā uala i hoʻomoʻa ʻia a i ʻole kekahi mau lau pono kūpono ", e paipai i ka nutristist. No kāna ʻāpana, hoʻohui ʻo Kauka Carrerma i hiki i kēia mau 'mea kanu kūpono' ke lilo, no ka laʻana, fungus, mushroom, watercress, lettuce a ka hipa, spinach, zucchini a i ka kukama.
Ma waho aʻe o ka papa kuhikuhi papaʻai 'FODMAP', e hoʻopau ai iā Dr. Domingo Carrerna wehewehe, inā ʻeha ʻoe, e laʻa me ka maʻi hanu huhū, ʻo ia ʻoi aku ka maikaʻi e kaohi i ka momona momona, e like me ka meaʻai wikiwiki, pipi, nā sausages non-lean, nā waiū ʻelemakule, ka waiū a i ʻole nā kīʻaha, a me ka palaoa a me ka palaoa. "ʻAʻole pono ʻoe e lawe i nā pā a ʻoi aku ka maikaʻi o ka lawe ʻana i ka waiū a me ka yogurt me ka ʻole o ka lactose a me ka berena a me ka pasta me ka ʻole o ka gluten, a ʻoi aku ka maikaʻi o ka kuke ʻana i ka pā, ka umu a kuke paha", hoʻopau ʻo ia.