Foomka FODMAP wuxuu qabaa in cuntooyinka wax cunaya ay ku badan yihiin "FODMAPs" -shabax ah for oligo-, di-, mono-saccharides, iyo polyol, oo ah ururinta carbohydrates-gaaban oo laga helo cuntooyin badan oo caadi ah-natiijooyinka korodhka mugga dareeraha iyo gaaska ee xiidmaha yar iyo weyn, oo ka qaybqaata astaamaha sida xanuunka caloosha , gaas, iyo muruqyada , iyo dhibaatooyinka maskaxda ee shubanka iyo caloosha. Naqtiinku wuxuu soo jeedinayaa in raacitaanka cuntada FODMAP-ka ee hooseeya ay tahay inay keento hoos u dhaca calaamadahaas.
Cilmi baaris ayaa sidoo kale muujisay in ay u muuqato inay saameyn isugeyn ah ku yeelatay cuntooyinkaan calaamadaha. Si kale haddii loo dhigo, cunista cuntooyinka FODMAP-ga oo isku mid ah ayaa isla markaa isku dari doona, taasoo keentay calaamado aan laga yaabo inaadan la kulmin haddii aad cuntid cuntada kala go '.
Labada qaybood ee soo socda, waxaad ka heli doontaa liisaska cuntada caadiga ah iyo kuwa FODMAP-ga ah . Liistadani waxay ku salaysan tahay cilmi-baarisyada ugu cusboonaatay Jaamacadda Monash waxaana laga yaabaa inay is bedesho waqti ka dib. Intaa waxaa dheer, waxaad yeelan kartaa dareenka shakhsi ahaaneed ee cuntooyinka.
Haddii aad xiiseyneysid inaad raacdo cunto yar-yar FODMAP, waxaa lagula talinayaa in aad si shaqsi ah ula shaqeysid xirfadle caafimaad oo tayo leh . Waxaa jira khataro ah in la diyaariyo cuntadaada. Waxay ufudud u tahay in ay soo qaadato waxyaabaha qaarkood oo ku saleysan doorbidkaaga shakhsiyeed, taas oo keeni karta calaamado sii wadaya sababtoo ah la'aanta adeecid adag oo la xidhiidha cunto yareeyo FODMAP. La shaqeynta xirfadle caafimaad oo tababaran ayaa sidoo kale kaa caawin doonta inaad hubiso inaad hesho nafaqo ku filan oo dheellitiran, oo ay ku jiraan helitaanka caafimaad leh ee fiyuusta cuntada .
Sida daaweyn kasta oo cusub ama habka cuntada, marwalba waa fiican tahay inaad kala hadasho arrinta dhakhtarkaaga gaarka ah.
Liiska cuntada dheeraadka ah ee FODMAP
Cuntooyinka soo socda ayaa loo aqoonsaday in ay ku badan yihiin FODMAPs:
Miraha:
- Tufaax
- Mantaraha
- Madow
- Kirayga
- Gratefruit
- Mango
- Nectarines
- Fiiri
- Kiimiko
- Qodax iyo xabuub
- Pomegranates
- Qaraha
- Fiirinta sare ee fructose ka soo miraha qasacadaysan, khudradda la qalajiyey ama casiir miro
Dhererka
- Barley
- Couscous
- Faro
- Rye
- Semolina
- Hilibka
Lactose-ku xiran Cuntada
- Buttermilk
- Cream
- Custard
- Jalaato
- Margarin
- Caanaha (lo'da, riyaha, idaha)
- Sooska jilicsan, oo ay ku jiraan jiiska iyo ricotta
- Yoogurtada (caadiga ah iyo Giriig)
Beddelka Caanaha
- Caanaha Cagaaran (inkastoo 1/8 oo adeeg ah loo tixgelin karo FODMAP hoose)
- Caanaha Soy (US)
Digsiyada
- Digirta duban
- Digirta madow
- Digirta lo'da
- Chickpeas
- Lentils
- Digirta kelyaha
- Lima digirta
- Soyaayada
- Isku-duub digir
Macmacaanka
- Agave
- Fructose
- Sharoobada sare ee budada hadhuudhka
- Malab
- Isomalt
- Maltitol
- Mannitol
- Molasses
- Sorbitol
- Xylitol
Khudaarta
- Artichokes
- Asparagus
- Bees
- Sprouts Brussels
- Gawsoorka
- Celery
- Garlic
- Leeks
- Mushrooms
- Okra
- Basasha
- Beeraha
- Noocyada (qaybaha cad)
- Shallots
- Digirta duurka
- Digirta sonkorta leh
Liistada Cunnada Foosha-FODMAP
Cuntooyinka soo socda ayaa loo aqoonsaday in ay ku yar yihiin FODMAPs:
Miraha
- Avokado (xaddid 1/8 oo dhan)
- Banana
- Blueberry
- Cantaloupe
- Canab
- Honeydew khafiif ah
- Kiwi
- Lemon
- Lime
- Mandarin xayawaanka
- Saytuun
- Orange
- Papaya
- Qorsheyso
- Abuurka
- Raspberry
- Roodhiiga
- Strawberry
- Tangelo
Macmacaanka
- Macmacaan macmacaan ah oo aan dhammaystirnayn
- Sonkorta Brown
- Glucose
- Sharoobada maple
- Sonkorta budada ah
- Sugar (Sucrose)
Sigaar iyo Beddelka
- Caanaha badarka
- Caano qumbaha (xaddid 1/2 koob)
- Caanaha naaska
- Caanaha bariiska
- Butter
- Lowska qaarkood, sida brie, xabagta, mozzarella, Parmesan
- Cuntooyinka aan lakorooska lahayn, sida caano lakabka aan caano lahayn, jalaato, iyo yogurt
Khudaarta
- Arugula (roodhida saliidda)
- Caleemaha Bamboo
- Meelaha basbaaska
- Brokoli
- Bok choy
- Karootada
- Cesiac
- Cagaarka Collard
- Kaabashka guud
- Corn (nus nus)
- Eggplant
- Dhamaan
- Fennel
- Digirta cagaaran
- Kale
- Lettuce
- Dhir
- Parsnip
- Baradhada
- Radicchio
- Noocyada (qaybaha cagaaran)
- Spinach, ilmaha
- Squash
- Baradho macaan
- Chard Swiss
- Yaanyo
- Daacad
- Joodiga biyaha
- Zucchini
Dhererka
- Amaranth
- Bariiska Brown
- Buunshaha cowska (xaddiga 1/4 koob oo la kariyey)
- Maydh
- Waxyaabaha Gluten-free
- Quinoa
- Waxyaabaha la soo saaray
Nuts
- Almonds (xaddiga 10)
- Nuts-ka Brazil
- Hazelnuts (xaddiga 10)
- Macadamia nuts
- Baanaan
- Pecan
- Pine nuts
- Walxaha
Seeds
- Caraway
- Chia
- Pumpkin
- Sisinimo
- Sunflower
Ilaha Protein
- Sigaarka
- Digaag
- Ukunta
- Kalluunka
- Wan
- Doofaarka
- Shellfish
- Tofu iyo mawduuca
- Turkey
Ilaha:
Barrett, J. & Gibson, P. "Ramoominta Xannuunada ee Malabsorption of Fructose iyo Carbohydrates kale oo Gaaban" " Gastroenterology Practical 2007" XXXI: 51-65
Gibson, P. & Shepherd, S. "Calaamadaha caddaynta cuntada ee astaamaha calaamadaha dheefshiidka: Fodhiga FODMAP" Journal of Gastroenterology iyo Hepatology 2010 25: 252-258.
Jaamacadda Monash Jaamacadda FomMAP Diet App