Yog tias koj muaj lub plab rhiab, koj yuav xav zam FODMAPs - fermentable oligosaccharides, disaccharides, monosaccharides thiab polyols, lub sijhawm zoo rau suab thaj thiab carbohydrates pom hauv qee yam khoom noj. Xaiv cov khoom noj qis FODMAP qee zaum siv los ua kom lub plab zom mov tsis zoo, txiav cov tsos mob xws li roj, tsam plab, thiab mob plab. Raws li cov neeg tsis noj nqaij, koj cov zaub mov twb tau txwv me ntsis lawm. Xaiv cov zaub mov FODMAP qis thiab ua haujlwm nrog cov kws saib xyuas kev noj qab haus huv tuaj yeem pab koj zoo siab thiab txhim kho qee yam teeb meem hauv plab.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Tswj Kom Muaj Kev Nyab Xeeb, Tsawg-FODMAP Kev Noj Haus
Kauj Ruam 1. Nyeem txog cov zaub mov twg muaj FODMAPs thiab yam twg tsis ua
Ua ntej pib noj zaub mov qis-FODMAP, paub koj tus kheej tias yam zaub mov twg yuav zoo li muaj FODMAPs thiab uas yog kev xaiv noj zaub mov zoo.
- FODMAPs yog suab thaj, suav nrog fructose, lactose, thiab cawv cawv (sorbitol, mannitol, xylitol, thiab maltitol). Lawv zoo li tshwm sim hauv qee hom txiv hmab txiv ntoo thiab zaub, kua txiv, zib ntab, ua zaub mov tiav, ua kom qab zib, thiab qee yam tshuaj, xws li hnoos hnoos thiab hnoos hnoos.
- Yog tias koj yog neeg tsis noj nqaij thiab xav txiav FODMAPs los ntawm koj cov zaub mov noj, koj yuav tsum tham nrog tus kws noj zaub mov kom ntseeg tau tias koj tau txais cov as -ham uas koj xav tau.
Kauj Ruam 2. Xaiv cov txiv hmab txiv ntoo uas tsis muaj fructose tsawg
Ntau cov txiv hmab txiv ntoo, txiv kab ntxwv, txiv kab ntxwv, thiab qee cov txiv hmab txiv ntoo hauv hav zoov muaj qis hauv fructose thiab yog li cov zaub mov FODMAP qis. Sim txwv koj cov txiv hmab txiv ntoo rau ½ khob ib pluas noj, txawm tias txiv hmab txiv ntoo qis-FODMAP. Thaum xaiv cov txiv hmab txiv ntoo tshiab, xaiv los ntawm cov hauv qab no:
- Txiv tsawb, kiwis, txiv puv luj, thiab txiv tsawb
- Blueberries, cranberries, raspberries, thiab txiv pos nphuab
- Cantaloupe thiab zib ntab zib ntab
- Clementines, tangelos, txiv kab ntxwv qaub, txiv qaub, txiv qaub, thiab txiv kab ntxwv
- Grapes thiab rhubarb
Kauj Ruam 3. Ntxiv koj cov zaub mov nrog zaub FODMAP qis
Txawm hais tias tsis yog txhua cov zaub tsim nyog rau kev noj zaub mov FODMAP qis, muaj ntau cov zaub uas qab thiab muaj txiaj ntsig zoo uas koj tuaj yeem noj tau. Tsis tu ncua hloov cov zaub twg uas koj noj kom koj muaj zaub mov zoo, thiab suav nrog qee yam ntawm no hauv koj cov zaub mov feem ntau:
- Alfalfa thiab zaub xas lav
- Bamboo tua, bok choy, thiab seaweed
- Carrots, spinach, thiab txiv lws suav
- Chives, leeks, thiab scallions
- Parsnips thiab qos yaj ywm
- Dib, squash daj, zucchini, thiab eggplant
- Ntsuab taum
- Liab thiab txiv kab ntxwv tswb kua txob
- Pickles thiab radishes
Kauj Ruam 4. Xaiv cov khoom tsis muaj gluten
Gluten tsis yog FODMAP, tab sis nws feem ntau pom hauv cov zaub mov FODMAP siab. Gluten yog cov protein uas ib txwm tshwm sim hauv cov nplej, uas tseem siab hauv FODMAPs. Kev xaiv tsis pub muaj gluten muaj dav hauv ntau lub khw muag khoom noj thiab khw noj mov, yog li thaum muaj peev xwm xaiv cov khoom tsis muaj gluten kom txo qis koj cov qoob loo. Koj tseem tuaj yeem xaiv cov nplej dawb lossis xim av, pob kws chips thiab pob kws tortillas, millet, quinoa, pob kws nplej, thiab polenta.
Nyob nrug deb ntawm FODMAP cov nplej siab thiab cov nplej sib txawv xws li barley, couscous, lentils, inulin, thiab rye
Kauj Ruam 5. Tau koj cov rog los ntawm cov txiv ntseej thiab roj
Txij li thaum koj tsis noj nqaij, koj yuav tsum tau txais koj cov "rog zoo" los ntawm qhov chaw. Hloov cov nqaij nrog cov kev xaiv FODMAP qis xws li txiv roj roj, txiv ntseej, thiab noob. Mayonnaise, txawm tias muaj roj ntau dua, yog lwm qhov kev xaiv tsim nyog.
Qhov kev zam yog pistachios thiab cashews, uas yog siab-FODMAP ceev
Kauj Ruam 6. Xaiv cov qab zib kom haum rau koj cov zaub mov
Splenda, Aspartame, thiab-hauv qhov me me-qab zib thiab maple phoov yog qhov qis-FODMAP xaiv kom qab zib rau koj cov zaub mov. Xaiv cov no ntau dua FODMAP cov khoom qab zib zoo li zib ntab, zib ntab, thiab kua txiv kab ntxwv-fructose siab. Txheeb xyuas cov npe khoom ntawm cov khoom koj yuav-ntau cov khoom muaj cov kua qab zib ntau fructose.
- Splenda thiab aspartame yog cov khoom qab zib dag uas tuaj yeem ua rau muaj kev phom sij rau kev noj qab haus huv. Thaum ua tau, ua kom koj cov zaub mov qab zib nrog cov khoom xyaw ntuj lossis zam cov khoom qab zib kom zoo.
- Txheeb xyuas cov npe khoom xyaw thiab zam cov khoom qab zib xaus nrog "ol" zoo li xylitol lossis sorbitol. Nyob deb ntawm isomalt, zoo.
Kauj Ruam 7. Hnav koj cov zaub mov nrog cov tshuaj ntsuab tshiab
Ntxiv qee cov as -ham ntxiv rau koj cov zaub mov nrog cov tshuaj tsw qab. Xaiv cov kev xaiv FODMAP qis xws li zaub basil, zaub txhwb qaib/cilantro, mint, marjoram, oregano, parsley, thyme, ntsev, kua txob, paprika, qhiav, cumin, thiab rosemary.
Piv txwv li, sim glutens dawb nplej zom nrog txiv lws suav, zaub ntsuab, thiab pesto ntses
Txoj Kev 2 ntawm 3: Txwv Cov Khoom Noj FODMAP Siab Hauv Koj Cov Khoom Noj
Kauj Ruam 1. Zam cov txiv hmab txiv ntoo siab-FODMAP
Qee cov txiv hmab txiv ntoo muaj ntau fructose uas tuaj yeem ua rau mob plab. Zam cov txiv hmab txiv ntoo siab-FODMAP teev hauv qab no. Kuj tseem nyob deb ntawm cov txiv hmab txiv ntoo qhuav thiab kua txiv hmab txiv ntoo, uas muaj ntau fructose. Zam:
- Apricots, plums, prunes thiab figs
- Peaches thiab nectarines
- Blackberries thiab cherries
- Pears
- Zib ntab
- Txiv Apples
- Avocado
Kauj Ruam 2. Nyob deb ntawm cov zaub oligo
Zaub yog ib feem tseem ceeb ntawm kev noj zaub. Thauj cov zaub ntawm txhua xim kom tau txais cov as -ham uas koj xav tau. Txawm li cas los xij, nyob deb ntawm cov veggies hauv qab no uas yog cov zaub mov FODMAP siab:
- Beets
- Broccoli
- Brussels sprouts
- Zaub qhwv
- Fennel
- Qej
- Dos
- Chicory hauv paus
- Asparagus
- Taum
- Chickpeas (thiab cov khoom muaj feem cuam tshuam xws li hummus thiab falafel)
- Cauliflower
- Pob kws
- Mushroom
- Qos yaj ywm
- Artichokes
Kauj Ruam 3. Mus tsis muaj lactose
Hmoov tsis zoo, lactose yog FODMAP thiab feem ntau cov khoom siv mis muaj lactose. Tshem nyuj, yaj, thiab tshis mis nyuj thiab cheese muag los ntawm koj cov zaub mov. Nyob deb ntawm tus menyuam yaus, mis nyuj khov, thiab yogurt. Hloov cov khoom siv mis no nrog mis tsis pub muaj lactose, mis nyuj, mis txiv maj phaub, mis mis, thiab mis tsis muaj lactose. Cov xov xwm zoo yog tias butter thiab qee cov cheese nyuaj yog qis-FODMAP, yog li txaus siab rau swiss, feta, cheddar, thiab parmesan cheese hauv qhov me me.
- Nco ntsoov tias koj tau txais cov calcium txaus hauv koj cov zaub mov tsis muaj lactose. Txiv kab ntxwv, zaub ntsuab, rhubarb, thiab cov khoom muaj zog calcium xws li qhob cij thiab kua txiv yog cov neeg tsis noj nqaij zoo.
- Tau txais cov vitamin D txaus los ntawm kev noj qe thiab tsis muaj lactose yogurt. Tau txais qee lub hnub, ib yam - koj lub cev ua cov vitamin D thaum koj cov tawv nqaij raug tshav ntuj.
Kauj Ruam 4. Ua koj tus kheej veggie burgers
Hmoov tsis zoo, khw muag khoom noj veggie burgers feem ntau muaj cov nplej, taum, lossis lwm yam khoom noj muaj FODMAP siab. Tsis txhob khov veggie burgers thiab tsev noj mov veggie burgers. Ua koj tus kheej veggie burgers hauv tsev nrog qis-FODMAP veggies lossis mov.
Sim nrog cov zaub mov uas koj nyiam. Sim cov kev xaiv xws li tev zucchini thiab almonds, eggplant thiab herbed millet, lossis qos yaj ywm nrog zaub ntug hauv paus thiab rosemary
Txoj Kev 3 ntawm 3: Tswj Koj Cov Khoom Noj
Kauj Ruam 1. Tham nrog koj tus kws kho mob
Tham nrog koj tus kws kho mob ua ntej yog tias koj tab tom txiav txim siab hloov pauv loj rau koj cov zaub mov noj. Yog tias koj tab tom sim tswj cov teeb meem hauv plab, koj tsev neeg kws kho mob lossis kws kho mob plab tuaj yeem pab tsim cov zaub mov zoo tshaj rau koj. Qhia rau koj tus kws kho mob yog tias koj tab tom noj tshuaj lossis muaj teeb meem kev noj qab haus huv.
Kauj Ruam 2. Ua haujlwm nrog tus kws noj zaub mov noj
Txiav txim siab ua haujlwm ze nrog tus kws noj zaub mov noj kom noj zaub mov qis-FODMAP. Qhov no yog qhov tshwj xeeb tshaj yog tias koj muaj teeb meem plab hnyav, txwv kev noj zaub mov zoo li vegan lossis paleo, lossis muaj mob li cas. Xaiv tus kws noj zaub mov muaj ntawv tso cai hauv koj cheeb tsam. Lawv tuaj yeem pab koj kom muaj kev noj qab haus huv puv, noj qab nyob zoo uas haum rau koj cov kev xav tau.
Kauj Ruam 3. Rov ua cov zaub mov ib zaug
Koj yuav tsis tau zam txhua yam khoom noj FODMAP vim tias koj yuav tsis nkag siab txhua yam ntawm lawv. Tom qab koj txiav koj cov zaub mov rov qab rau cov zaub mov FODMAP qis, rov tsim cov zaub mov ib zaug. Ua tib zoo saib koj xav li cas thiab yog tias koj muaj qhov tsam plab, roj, lossis mob plab. Yog muaj, txiav cov zaub mov dua. Yog tias tsis yog, xav kom rov koom nrog nws hauv koj cov zaub mov noj.
- Ntxiv rau hauv ib qho zaub mov rau 2 hnub. Tos ob peb hnub ua ntej yuav ntxiv rau lwm cov zaub mov tshiab. Piv txwv li, sim noj cov kua mis nyeem qaub rau ob peb hnub ua ke, thiab saib seb puas muaj cov tsos mob tshwm sim.
- Tsis txhob sim rov tsim dua ntau dua ib qho khoom noj hauv ib lub sijhawm - piv txwv li, yog tias koj tab tom sim yogurt, tsis txhob sim rov ua dua tshiab qhob cij nplej tib lub sijhawm. Yog tias cov tsos mob tshwm sim, qhov no yuav ua rau nws tsis paub qhia zaub mov twg ua rau muaj teeb meem.
Kauj Ruam 4. Khaws phau ntawv teev npe khoom noj
Taug qab saib koj lub plab zoo li cas nrog cov ntawv muag khoom noj. Sau cov zaub mov twg koj ntxiv lossis tshem tawm ntawm koj cov zaub mov noj, yog tias koj pom cov tsos mob, koj muaj cov tsos mob li cas (tsam plab, roj, mob, thiab lwm yam), lossis yog tias koj cov tsos mob zoo tuaj. Qhov no tuaj yeem pab koj taug qab cov kev hloov pauv uas koj ua thiab paub tias qhov txiaj ntsig twg rau koj.
Koj tseem tuaj yeem rub tawm app los siv rau lub hom phiaj no
Lub tswv yim
- Hloov pauv cov zaub mov uas koj noj tsis tu ncua kom koj tau txais zaub mov zoo. Piv txwv li, muaj ib qho zaub mov FODMAP qis ib hnub thiab txawv zaub mov qis-FODMAP nyob rau lwm hnub.
- Koj yuav tsis tas li xav kom cov khoom xyaw FODMAP siab nyob hauv cov zaub mov uas koj noj. Ua tus cwj pwm tshuaj xyuas cov npe khoom xyaw ntawm cov khoom koj siv.
