{"id":33227,"date":"2022-10-30T13:56:51","date_gmt":"2022-10-30T10:56:51","guid":{"rendered":"https:\/\/www.hepsiburada.com\/hayatburada\/?p=33227"},"modified":"2022-11-11T09:44:02","modified_gmt":"2022-11-11T06:44:02","slug":"fodmap-nedir-fodmap-iceren-besinler-nelerdir","status":"publish","type":"post","link":"https:\/\/www.hepsiburada.com\/hayatburada\/fodmap-nedir-fodmap-iceren-besinler-nelerdir\/","title":{"rendered":"Fodmap Nedir &#038; Fodmap \u0130\u00e7eren Besinler Nelerdir?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Fodmap, fasulye ve bu\u011fday d\u00e2hil olmak \u00fczere bir\u00e7ok g\u0131dada yer alan karbonhidrat t\u00fcr\u00fcd\u00fcr. \u00c7al\u0131\u015fmalar\u0131n Fodmap\u2019lerle \u015fi\u015fkinlik, gaz, ishal, mide a\u011fr\u0131s\u0131, kab\u0131zl\u0131k vb. sindirim semptomlar\u0131 aras\u0131nda ili\u015fki g\u00f6stermesi s\u00f6z konusudur. D\u00fc\u015f\u00fck Fodmap diyetlerinin yayg\u0131n derecede sindirim bozuklu\u011fu olan ki\u015filer \u00fczerinde m\u00fcthi\u015f faydalar\u0131 bulunmaktad\u0131r.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fodmap, \u201cFermente Edilebilir Oligo Di Monosakkaritler ve Polioller\u201d k\u0131saltmas\u0131d\u0131r. Bunlar sindirime diren\u00e7 g\u00f6steren karbonhidrat yap\u0131lar\u0131d\u0131r. Sindirilip kan dola\u015f\u0131m\u0131na kat\u0131lmazlar. Bunun yerine ba\u011f\u0131rsak bakterilerinin bir\u00e7o\u011funun bulundu\u011fu ba\u011f\u0131rsaklar\u0131n son noktas\u0131na kadar sindirilmeden ta\u015f\u0131n\u0131r. Ba\u011f\u0131rsakta yer alan bakteriler daha sonra bu yap\u0131lar\u0131 yak\u0131 i\u00e7in kullan\u0131r. Beraberinde hidrojen gaz\u0131 \u00fcretirler. Hassas olan ki\u015filerde bu durumun sindirim semptomlar\u0131na neden olmas\u0131 s\u00f6z konusudur. Fodmap\u2019ler ba\u011f\u0131rsaklara s\u0131v\u0131 \u00e7ekebilir ve bunun sonucunda diyareye neden olabilir. Herkeste Fodmap duyarl\u0131l\u0131\u011f\u0131 yoktur. \u0130rritabl Ba\u011f\u0131rsak Sendromu (IBS) bulunan ki\u015filerde yayg\u0131n olarak g\u00f6r\u00fclmektedir. Gruplar\u0131na g\u00f6re Fodmap \u00e7e\u015fitlerini \u015fu \u015fekilde sayabiliriz;<\/span><\/p>\n<ul>\n<li><b>Fruktoz: <\/b><span style=\"font-weight: 400;\">Bir\u00e7ok sebze ve meyvede bulunur. Sofra \u015fekeri ve ilave \u015fekerlerin yap\u0131s\u0131nda bulunan basit bir \u015feker yap\u0131s\u0131d\u0131r.<\/span><\/li>\n<li><b>Laktoz: <\/b><span style=\"font-weight: 400;\">S\u00fct \u00fcr\u00fcnlerinde bulunur. Karbonhidrat olarak de\u011ferlendirilir.<\/span><\/li>\n<li><b>Fruktanlar: <\/b><span style=\"font-weight: 400;\">Arpa, \u00e7avdar, bu\u011fday gibi tah\u0131llarda yer al\u0131r.<\/span><\/li>\n<li><b>Galaktanlar: <\/b><span style=\"font-weight: 400;\">Baklagillerde \u00e7ok miktarda bulunur.<\/span><\/li>\n<li><b>Polioller: <\/b><span style=\"font-weight: 400;\">Mannitol, maltitol, sorbitol, ksilitol gibi \u015feker alkollerinden olu\u015fur. Baz\u0131 sebze ve meyvelerde vard\u0131r. Genelde tatland\u0131r\u0131c\u0131 olarak kullan\u0131lmas\u0131 s\u00f6z konusudur.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone wp-image-33231 size-full lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-.jpg\" alt=\"\" width=\"1280\" height=\"855\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-.jpg 1280w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir--300x200.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir--1024x684.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir--768x513.jpg 768w\" data-sizes=\"(max-width: 1280px) 100vw, 1280px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1280px; --smush-placeholder-aspect-ratio: 1280\/855;\" \/><\/p>\n<h2><b>Fodmap Yedi\u011finizde Ne Olur?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Fodmap yap\u0131lar\u0131n\u0131n \u00e7o\u011fu ba\u011f\u0131rsaklar\u0131n b\u00fcy\u00fck bir k\u0131sm\u0131ndan emilmeden ge\u00e7er. Sindirim sistemine kar\u015f\u0131 tamamen diren\u00e7lidirler. Diyet lifi olarak da adland\u0131r\u0131labilirler. Sadece baz\u0131 karbonhidratlar\u0131n ki\u015filerde Fodmap g\u00f6revi g\u00f6rmesi s\u00f6z konusudur. Laktoz ve fruktoz bunlara \u00f6rnek olarak verilebilir. \u0130lgili karbonhidratlara kar\u015f\u0131 hassasiyet durumu insanlar aras\u0131nda da farkl\u0131l\u0131k g\u00f6stermektedir. Bilim insanlar\u0131n\u0131n tespiti, Fodmap\u2019lerin IBS gibi sindirim problemlerine neden olabilece\u011fi y\u00f6n\u00fcndedir.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Fodmap yap\u0131lar\u0131 ba\u011f\u0131rsa\u011fa ula\u015ft\u0131\u011f\u0131nda ba\u011f\u0131rsak bakterileri bunlar\u0131 fermente eder. Yak\u0131t olarak kullan\u0131r. Ayn\u0131 durum \u00e7e\u015fitli faydas\u0131 bulunan dost ba\u011f\u0131rsak bakterilerini besledi\u011finde de ger\u00e7ekle\u015fir. Dost bakteriler metan \u00fcretme e\u011filimindedir. Fodmap yap\u0131lar\u0131n\u0131 besleyen bakteriler ise \u015fi\u015fkinlik, gaz, a\u011fr\u0131, mide kramplar\u0131, kab\u0131zl\u0131k gibi sorunlara yol a\u00e7abilen hidrojen gaz\u0131n\u0131 \u00fcretir. Bu semptomlar\u0131n b\u00fcy\u00fck bir k\u0131sm\u0131na midenizin daha b\u00fcy\u00fck g\u00f6r\u00fcnmesini sa\u011flayan ba\u011f\u0131rsak rahats\u0131zl\u0131klar\u0131 neden olmaktad\u0131r. Fodmap\u2019ler ozmotik bi\u00e7imde aktiftir. Yani ba\u011f\u0131rsaklara su \u00e7ekerek ishal durumuna katk\u0131da bulunabilirler.<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-33230 size-full lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-4.jpg\" alt=\"\" width=\"1280\" height=\"853\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-4.jpg 1280w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-4-300x200.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-4-1024x682.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-4-768x512.jpg 768w\" data-sizes=\"(max-width: 1280px) 100vw, 1280px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1280px; --smush-placeholder-aspect-ratio: 1280\/853;\" \/><\/p>\n<h2><b>D\u00fc\u015f\u00fck Fodmap Diyeti ve Faydalar\u0131<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">D\u00fc\u015f\u00fck Fodmap diyetleri genel olarak IBS rahats\u0131zl\u0131\u011f\u0131 olan hastalarda ara\u015ft\u0131r\u0131lm\u0131\u015ft\u0131r. IBS durumunun bilinen net bir sebebi yoktur ancak diyetin olduk\u00e7a etkili oldu\u011fu iyi bilinir. En \u00f6nemli fakt\u00f6rlerden birisi de strestir. Birtak\u0131m ara\u015ft\u0131rmalara g\u00f6re IBS\u2019li olan ki\u015filerin yakla\u015f\u0131k olarak %75\u2019i d\u00fc\u015f\u00fck Fodmap diyetinden fayda g\u00f6rm\u00fc\u015ft\u00fcr. Bir\u00e7ok durumda semptomlarda b\u00fcy\u00fck d\u00fc\u015f\u00fc\u015fler g\u00f6r\u00fcl\u00fcr. Ayn\u0131 zamanda ya\u015fam kalitesinde de etkileyici bir \u015fekilde iyile\u015fmeler g\u00f6r\u00fclmektedir. D\u00fc\u015f\u00fck Fodmap diyetinin \u00e7e\u015fitli sindirim problemlerini i\u00e7ermek \u00fczere di\u011fer fonksiyonel bozukluklar (FGID) i\u00e7in de yararl\u0131 olabilmektedir. Baz\u0131 ara\u015ft\u0131rmalara g\u00f6re ek olarak Crohn hastal\u0131\u011f\u0131 ve IBD olan ki\u015filerde de faydalar\u0131n oldu\u011fu g\u00f6r\u00fclm\u00fc\u015ft\u00fcr. \u0130ntolerans\u0131n\u0131z bulunuyorsa, d\u00fc\u015f\u00fck Fodmap diyeti sizlere \u015fu unsurlar\u0131 sa\u011flayacakt\u0131r;<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> Daha az \u015fi\u015fkinlik,<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Daha az gaz,<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Daha az kab\u0131zl\u0131k,<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Daha az ishal,<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Daha az mide a\u011fr\u0131s\u0131.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0130lgili sindirim bozukluklar\u0131 psikolojiyi de etkiledi\u011finden dolay\u0131 Fodmap diyetinin psikoloji \u00fczerinde de iyile\u015ftirici etkisi bulunmaktad\u0131r.<\/span><\/p>\n<p><b>Fodmap \u0130\u00e7eren Besinler Nelerdir?<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Besin gruplar\u0131na g\u00f6re Fodmap i\u00e7eren g\u0131dalar\u0131 s\u0131ralayabiliriz. Meyvelerden baklagillere kadar bir\u00e7ok besinde Fodmap bulunmaktad\u0131r.<\/span><\/p>\n<ul>\n<li><b>Meyveler: <\/b><span style=\"font-weight: 400;\">Elma, kay\u0131s\u0131, kiraz, b\u00f6\u011f\u00fcrtlen, hurma, incir, konserve meyveler, karpuz, \u015feftali, armut.<\/span><\/li>\n<li><b>Tatland\u0131r\u0131c\u0131lar: <\/b><span style=\"font-weight: 400;\">Bal, y\u00fcksek fruktoz i\u00e7eren m\u0131s\u0131r \u015furubu, fruktoz, ksilitol, sorbitol, maltitol, mannitol.<\/span><\/li>\n<li><b>S\u00fct \u00dcr\u00fcnleri: <\/b><span style=\"font-weight: 400;\">Ke\u00e7i, koyun ve ineklerden elde edilen t\u00fcm s\u00fctler, bir\u00e7ok yo\u011furt \u00fcr\u00fcn\u00fc, dondurma, taze ve yumu\u015fak peynirler, ek\u015fi krema, peynir alt\u0131 suyu.<\/span><\/li>\n<li><b>Baklagiller: <\/b><span style=\"font-weight: 400;\">Nohut, fasulye, k\u0131rm\u0131z\u0131 barbunya, mercimek, soya fasulyesi.<\/span><\/li>\n<li><b>Sebzeler: <\/b><span style=\"font-weight: 400;\">Ku\u015fkonmaz, enginar, pancar, brokoli, Br\u00fcksel lahanas\u0131, p\u0131rasa, rezene, sar\u0131msak, karnabahar, so\u011fan, bamya, mantar, arpac\u0131k, bezelye.<\/span><\/li>\n<li><b>Bu\u011fday: <\/b><span style=\"font-weight: 400;\">Ekmek, makarna, kahvalt\u0131l\u0131k gevrekler, krep, kraker, waffle, bisk\u00fcvi.<\/span><\/li>\n<li><b>\u0130\u00e7ecekler: <\/b><span style=\"font-weight: 400;\">Meyve sular\u0131, soya s\u00fct\u00fc, s\u00fct, alkols\u00fcz i\u00e7ecekler, y\u00fcksek fruktoz i\u00e7eren m\u0131s\u0131r \u015furubu, \u015faraplar, bira.<\/span><\/li>\n<li><b>Di\u011fer Tah\u0131llar: <\/b><span style=\"font-weight: 400;\">\u00c7avdar ve arpa.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Yukar\u0131daki besin gruplar\u0131na ait g\u0131dalar y\u00fcksek Fodmap i\u00e7ermektedir.<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignnone wp-image-33229 size-full lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-3.jpg\" alt=\"\" width=\"1280\" height=\"851\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-3.jpg 1280w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-3-300x199.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-3-1024x681.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-3-768x511.jpg 768w\" data-sizes=\"(max-width: 1280px) 100vw, 1280px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1280px; --smush-placeholder-aspect-ratio: 1280\/851;\" \/><\/p>\n<h2><b>D\u00fc\u015f\u00fck Fodmap Diyetinde Neler Yiyebiliriz?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">D\u00fc\u015f\u00fck Fodmap diyetinin amac\u0131, Fodmap yap\u0131lar\u0131n\u0131 tamamen yok etmek de\u011fildir. Bu t\u00fcr karbonhidrat yap\u0131lar\u0131n\u0131n en aza indirilmesi iyidir. Yani Fodmap yiyeceklerini daha az yedi\u011finiz zaman sindirim semptomlar\u0131 azalt\u0131labilir. D\u00fc\u015f\u00fck Fodmap diyetinde yiyebilece\u011finiz sa\u011fl\u0131kl\u0131 ve besleyici bir\u00e7ok yiyecek yer almaktad\u0131r. Bunlar\u0131 \u015fu \u015fekilde s\u0131ralayabiliriz;<\/span><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\"> Et, yumurta ve bal\u0131k \u00fcr\u00fcnlerini rahatl\u0131kla t\u00fcketebilirsiniz. \u00d6zellikle bu\u011fday ya da m\u0131s\u0131r \u015furubu gibi y\u00fcksek Fodmap i\u00e7eren bile\u015fenler eklenmedi\u011finde sa\u011fl\u0131kl\u0131 bir \u015fekilde t\u00fcketilebilir.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Zeytin, kat\u0131 ve s\u0131v\u0131 ya\u011flar.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00c7o\u011fu bitki ve baharat\u0131n Fodmap i\u00e7ermedi\u011fi bilinmektedir.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Badem, yer f\u0131st\u0131\u011f\u0131, kaju, susam, \u00e7am f\u0131st\u0131\u011f\u0131 gibi kuruyemi\u015f ya da tohumlar da t\u00fcketilebilir.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Greyfurt, yaban mersini, muz, kivi, \u00fcz\u00fcm, limon, kavun, mandalina, ahududu, \u00e7ilek, portakal gibi meyveleri t\u00fcketebilirsiniz.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Pekmez, ak\u00e7aa\u011fa\u00e7 \u015furubu, stevia gibi tatland\u0131r\u0131c\u0131lar.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Sert peynirler, laktoz i\u00e7ermeyen s\u00fct \u00fcr\u00fcnleri t\u00fcketilebilir.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Salatal\u0131k, biber, havu\u00e7, zencefil, lahana, marul, ye\u015fil fasulye, patates, frenk so\u011fan\u0131, \u0131spanak, turp, kabak, ye\u015fil so\u011fan, \u015falgam, kestane, domates gibi sebzeler t\u00fcketilebilir.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> Tapyoka, sorgum, kinoa, pirin\u00e7, yulaf, m\u0131s\u0131r gibi tah\u0131llar\u0131 rahatl\u0131kla t\u00fcketebilirsiniz.<\/span><\/li>\n<li><span style=\"font-weight: 400;\"> \u00c7ay, kahve, su vb. i\u00e7ecekler t\u00fcketilebilir.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"alignnone wp-image-33228 size-full lazyload\" data-src=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-2.jpg\" alt=\"\" width=\"1280\" height=\"960\" data-srcset=\"https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-2.jpg 1280w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-2-300x225.jpg 300w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-2-1024x768.jpg 1024w, https:\/\/www.hepsiburada.com\/hayatburada\/wp-content\/uploads\/2022\/11\/fodmap-nedir-2-768x576.jpg 768w\" data-sizes=\"(max-width: 1280px) 100vw, 1280px\" src=\"data:image\/svg+xml;base64,PHN2ZyB3aWR0aD0iMSIgaGVpZ2h0PSIxIiB4bWxucz0iaHR0cDovL3d3dy53My5vcmcvMjAwMC9zdmciPjwvc3ZnPg==\" style=\"--smush-placeholder-width: 1280px; --smush-placeholder-aspect-ratio: 1280\/960;\" \/><\/p>\n<h2><b>D\u00fc\u015f\u00fck Fodmap Diyetini Kimler Uygulayabilir?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">D\u00fc\u015f\u00fck Fodmap diyetleri herkes i\u00e7in uygun olamaz. Ara\u015ft\u0131rmalara g\u00f6re IBS te\u015fhisi konmad\u0131k\u00e7a ilgili diyetin yarardan \u00e7ok zarar\u0131 bulunmaktad\u0131r \u00e7\u00fcnk\u00fc \u00e7o\u011fu Fodmap yap\u0131s\u0131 prebiyotiktir. Yani ba\u011f\u0131rsaktaki iyi bakterilerin \u00e7o\u011falmas\u0131n\u0131 ve b\u00fcy\u00fcmesini destekler. Ayr\u0131ca ara\u015ft\u0131rmalar\u0131n bir\u00e7o\u011fu yeti\u015fkinler \u00fczerinde yap\u0131lm\u0131\u015ft\u0131r. IBS\u2019li \u00e7ocuklar i\u00e7in s\u0131n\u0131rl\u0131 destek bi\u00e7iminde uygulanabilir. Diyetin bilin\u00e7li bir s\u00fcre\u00e7 oldu\u011funun fark\u0131nda olun. Bu nedenle yo\u011fun ve stresli d\u00f6nemlerinizde, \u00f6zellikle seyahat ederken diyete ba\u015flaman\u0131z \u00f6nerilmiyor.<\/span><\/p>\n<h2><b>D\u00fc\u015f\u00fck Fodmap Diyeti Nas\u0131l Uygulanabilir?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">D\u00fc\u015f\u00fck Fodmap diyetini a\u015famalar h\u00e2linde a\u015fa\u011f\u0131daki gibi a\u00e7\u0131klayabiliriz.<\/span><\/p>\n<ol>\n<li><b> A\u015fama<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Bu d\u00f6nemde y\u00fcksek Fodmap i\u00e7eren besinleri diyetinizden \u00e7\u0131karman\u0131z gerekir. Diyete yeni ba\u015flayan herkes genel olarak t\u00fcm Fodmap\u2019lerin uzun s\u00fcreli olarak b\u0131rak\u0131lmas\u0131 gerekti\u011fini d\u00fc\u015f\u00fcn\u00fcr ancak 1.a\u015fama sadece 3 \u2013 8 hafta aras\u0131 s\u00fcrmelidir \u00e7\u00fcnk\u00fc Fodmap\u2019ler ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131 i\u00e7in de \u00f6nemlidir. Baz\u0131 ki\u015filer daha ilk haftalarda semptomlarda iyile\u015fme g\u00f6rebilir. Baz\u0131 ki\u015filerde ise bu s\u00fcre\u00e7 8 haftay\u0131 bulabilir. Sindirim semptomlar\u0131n\u0131n yeteri kadar rahatlat\u0131lmas\u0131ndan sonra ikinci a\u015famaya ge\u00e7ilebilir.<\/span><\/p>\n<ol start=\"2\">\n<li><b> A\u015fama<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Bu a\u015famada y\u00fcksek Fodmap i\u00e7eren g\u0131dalar\u0131n sistematik olarak diyete eklenmesi s\u00f6z konusudur. Hangi t\u00fcr Fodmap yap\u0131lar\u0131na v\u00fccudunuzun tolerans g\u00f6sterdi\u011fini belirlemek i\u00e7in buna gerek vard\u0131r. Ayr\u0131ca tolere edilebilecek Fodmap miktar\u0131 da bu \u015fekilde belirlenebilmektedir. Buna e\u015fik seviyesi ad\u0131 da verilmektedir.<\/span><\/p>\n<ol start=\"2\">\n<li><span style=\"font-weight: 400;\"> a\u015famada belirli g\u0131dalar\u0131n 3 g\u00fcn boyunca tek tek test edilmesi s\u00f6z konusudur. Bu a\u015famada size rehberlik edecek alan\u0131nda uzman bir diyetisyen ile \u00e7al\u0131\u015fman\u0131z \u00f6nerilmektedir. D\u00fc\u015f\u00fck Fodmap diyetine bu \u015fekilde devam edilebilir. Belirli e\u015fik seviyedeki Fodmap\u2019leri tolere edebilseniz bile d\u00fc\u015f\u00fck Fodmap diyetine devam edilmesi gerekir. G\u0131da alerjisi olan \u00e7o\u011fu ki\u015filerin aksine olarak IBS\u2019li ki\u015filer k\u00fc\u00e7\u00fck miktarlarda Fodmap\u2019leri tolere edebilir. Son olarak her ne kadar sindirim semptomlar\u0131n\u0131 zay\u0131flat\u0131c\u0131 etkisi g\u00f6stererek yorgun d\u00fc\u015f\u00fcr\u00fcc\u00fc olsa da, v\u00fccut i\u00e7in uzun s\u00fcreli hasarlara neden olmazlar.<\/span><\/li>\n<li><b> A\u015fama<\/b><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Bu a\u015famada hala baz\u0131 Fodmap\u2019lerin k\u0131s\u0131tlanmas\u0131 s\u00f6z konusudur. Miktar ve t\u00fcrler ikinci a\u015famada tan\u0131mlanm\u0131\u015f \u015fahsi toleransa g\u00f6re uyarlan\u0131r. Diyetin esnekli\u011fini ve \u00e7e\u015fitlili\u011fini art\u0131rmak i\u00e7in son a\u015fama \u00e7ok \u00f6nemlidir. Ya\u015fam kalitesini iyile\u015ftirerek ba\u011f\u0131rsak sa\u011fl\u0131\u011f\u0131n\u0131 olumlu etkilemeye odaklan\u0131r.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fodmap, fasulye ve bu\u011fday d\u00e2hil olmak \u00fczere bir\u00e7ok g\u0131dada yer alan karbonhidrat t\u00fcr\u00fcd\u00fcr. \u00c7al\u0131\u015fmalar\u0131n Fodmap\u2019lerle \u015fi\u015fkinlik, gaz, ishal, mide a\u011fr\u0131s\u0131, [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":33228,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[70,68],"tags":[],"class_list":["post-33227","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-form","category-yemek"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.8 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Fodmap Nedir &amp; Fodmap \u0130\u00e7eren Besinler Nelerdir? 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