Cov khoom noj khoom haus no yog tsim los tshem tawm cov kev mob tsis zoo ntawm tib neeg kev txom nyem los ntawm kev mob plab hnyuv. Kev tsam plab tsis tu ncua, npau taws tsis txaus hauv lub plab, thiab muaj tag nrho - FODMAP kev noj haus pab tshem tawm nws.
Kev cais tawm ntawm qee cov khoom noj carbohydrates thiab cov khoom noj nws tus kheej tau muab faib ua ob theem: kev tshem tawm tag nrho ntawm qee cov khoom thiab ua tib zoo rov qab los. Thaum kawg, tus neeg mob yuav tsum yog cov khoom noj ntawm tus kheej, coj mus rau hauv tus account lub cev cov lus teb rau qee yam khoom noj carbohydrate.
Cov ntawv luv heev FODMAP sawv los ntawm cov ntawv sau hais txog fermentable oligosaccharides, disaccharides, monosaccharides, thiab polyols. FODMAP yog lub luv luv-saw cov carbohydrate uas tsis yooj yim rau kev lees txais thiab nqus, ua rau cov tsos mob saum toj no.
Cov khoom noj muaj protein ntau hauv FODMAP:
- nplej
- rye qab
- qij
- nyo hau
- feem ntau legumes
- fructose
- cov lactose.
Uas yuav tau noj nyob hauv FODMAP:
- nqaij
- noog
- ntses
- qe
- ceev
- cereals uas tsis muaj gluten, zoo li oats thiab quinoa.
Kuj tso cai rau qee yam khoom siv mis nyuj (xws li, cheese) thiab qee cov txiv hmab txiv ntoo (piv txwv li, txiv tsawb thiab berries).
Dab tsi yog FODMAP kev noj haus?
Ua ntej, cov khoom siv hluav taws xob tshem tawm cov khoom noj siab hauv FODMAP noj. Tom qab 3-8 lub lis piam, lawv maj mam nkag mus rau hauv cov ntawv qhia zaub mov kom raug txiav txim siab cov khoom uas koj muaj cov tshuaj tiv thaiv tsis zoo los ntawm cov hnyuv thiab plab hnyuv. Yog li, koj yuav paub tseeb tias cov khoom lag luam twg koj yuav tsum tsis txhob nyob hauv koj cov khoom noj.
Ntxiv nrog rau kev txhim kho cov neeg mob kev noj qab haus huv, cov khoom noj kho mob no tseem pab tshem tawm cov phaus ntxiv los ntawm kev txo cov carbohydrates hauv cov zaub mov. Yog li cov neeg uas muaj lub plab noj qab haus huv tuaj yeem siv sijhawm ntev li 2-3 hnub, thiab tshem tawm cov khoom pov tseg ntawm koj cov khoom noj xws li pastries, qab zib, khoom noj siv mis, thiab khoom noj txom ncauj.