Shin Sushi Low Fodmap ne? Karanta Wannan Kafin Cin Sushi Tare da IBS
Sushi abinci ne mai daɗi, na gargajiya na Jafananci kuma abin da mutane da yawa suka fi so. Amma, idan kuna da ciwon hanji mai banƙyama (IBS), za ku iya yin mamaki idan sushi yana da ƙananan FODMAP kuma yana da lafiya don ci.
FODMAPs sune carbohydrates masu gajeren lokaci wanda zai iya zama da wuya a narkewa da kuma haifar da bayyanar cututtuka a cikin wadanda ke da IBS.
Saboda haka, yana da mahimmanci a fahimci wane nau'in sushi ne ƙananan FODMAP kuma wanda zai iya zama matsala.
A cikin wannan labarin, za mu tattauna wane nau'in sushi ne masu lafiya don ci idan kana da IBS, da kuma shawarwari don zaɓar ƙananan sushi na FODMAP da sarrafa alamun IBS.
Tare da bayanan da suka dace, zaku iya jin daɗin sushi mai daɗi ba tare da haifar da alamun IBS ɗin ku ba.
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Nau'in sushi da abun ciki na FODMAPs
Sushi yawanci ana yin su da shinkafa, kifi, ko ciyawa. Kifin da ake amfani da su a cikin sushi na iya bambanta, amma yawancin nau'ikan su ne salmon, tuna, da mackerel.
Wasu nau'ikan sushi kuma sun ƙunshi ƙwai da/ko miya.
Shinkafa da kifi ƙananan FODMAP ne, don haka suna da lafiya don ci idan kana da IBS. Koyaya, idan kuna da rashin haƙuri ko rashin haƙuri ga soya ko ƙwai, kuna buƙatar guje wa yawancin sushi.
Seaweed kuma ƙananan FODMAP ne don haka sushi rolls suna da kyau sosai.
Ana iya ba da sushi ta hanyoyi da yawa, gami da nigiri, maki, sashimi, temaki, da inari. Kowane ɗayan waɗannan nau'ikan sushi yana da abun ciki na FODMAP daban-daban, don haka yana da mahimmanci a san nau'ikan da zaku iya ci lafiya.
Menene sushi ƙananan FODMAP?
Mafi kyawun zaɓin sushi ga waɗanda ke tare da IBS sune nigiri da maki. Su ne mafi sauƙi na sushi (idan kun zaɓi maki mai sauƙi na bakin ciki tare da sashi ɗaya).
Nigiri karamin yanki ne na kifi da aka yi a kan gadon shinkafa. Maki nadi ne na sushi wanda aka nannade da ciyawa. Duk nau'ikan sushi guda biyu suna da ƙananan FODMAP, amma bincika duk wani kayan da aka ƙara kamar soya miya wanda zai iya zama matsala a gare ku.
Soya sauce ba FODMAP kyauta ba ne, amma ƙananan FODmap ne. Don haka tsoma sushi a cikin miya yana da kyau ga yawancin. Ba kawai ga waɗanda ke da alerji na alkama ba. Amma a guji amfani da miya mai waken soya da yawa.
A guji sushi rolls masu ban mamaki saboda galibi suna ɗauke da miya mai daɗi kamar teriyaki.
Har ila yau, yi ƙoƙari ku bar sushi tare da avocado. 'Yan cizo na iya zama lafiya, amma hada shi da soya miya da cin fiye da dan kadan na iya haifar da matsala.
Yawancin nau'ikan sushi na gargajiya suna da kyau, yayin da abubuwan Yammacin Turai sukan kasance a kan tebur, kamar avocado, miya mai ƙoshin abinci, da ɗimbin toppings.
Nasihu don zaɓar ƙananan FODMAP sushi
Idan ba ku da tabbacin ko wani nau'in sushi yana da ƙananan FODMAP, duba jerin abubuwan sinadaran ko ku tambayi mai sushi chef.
Idan kana da rashin lafiya ko rashin haƙuri ga waken soya, duba sau biyu cewa ba ka cin sushi da aka yi da soya sauce kuma ka tambayi ko miya da aka yi amfani da shi a gefe shine Tamari kuma ba soya sauce ba.
Tamari ba ta da alkama yayin da miya ba ta da soya.
Idan kana da rashin lafiyan jiki ko rashin haƙuri ga ƙwai, duba sau biyu cewa ba a yi sushi tare da miya na tushen mayonnaise ba.
Gudanar da alamun IBS lokacin cin sushi
Idan kuna ƙoƙarin sarrafa alamun IBS lokacin cin sushi, zaku iya samun taimako don zaɓar ƙaramin adadin ko raba wani yanki tare da aboki.
Hakanan kuna iya son guje wa cin sushi tare da shinkafa mai yawa. Wannan yana da mahimmanci musamman idan kuna da IBS-D, kamar yadda shinkafa ne na kowa IBS-D.
Hakanan kuna iya son guje wa cin sushi wanda aka soyayyen ko kayan yaji, saboda yana iya girma a cikin FODMAPs.
Kammalawa
Mafi kyawun zaɓin sushi ga waɗanda ke tare da IBS sune nigiri da maki. Duk nau'ikan sushi sune ƙananan FODMAP. Tare da bayanan da suka dace, zaku iya jin daɗin sushi mai daɗi ba tare da haifar da alamun IBS ɗin ku ba.
Har ila yau karanta: Waɗannan sushi ne mafi koshin lafiya idan kuna kallon adadin kuzari
Duba sabon littafin dafa abinci namu
Girke-girke na iyali Bitemybun tare da cikakken mai tsara abinci da jagorar girke-girke.
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Karanta kyauta
Joost Nusselder, wanda ya kafa Bite My Bun shine mai siyar da abun ciki, uba kuma yana son gwada sabon abinci tare da abincin Jafananci a tsakiyar sha'awar sa, kuma tare da tawagarsa yana kirkirar labaran blog mai zurfi tun daga 2016 don taimakawa masu karatu masu aminci. tare da girke -girke da nasihun girki.