9 Iimpawu ezisisigxina onokuzifuna Ukuzikhuthaza Ukuba Unge-Gluten-Free

Ukulandela ukutya okungekho i-gluten kunokuphucula kakhulu impilo yakho ukuba unesifo esiqhekezayo okanye isifo esingekho-celiac gluten .

Kodwa kufuneka uqaphele: abantu abadla i-gluten-free bahlala bengenamandla kwiivithamini ezimbalwa kunye neemaminerali , kwaye ukungena kwabo ngabanye kungabikho ukuhlangabezana neziphakamiso, inxalenye yokuba ukutya okungekho nto yokudla i-gluten ayinakongezwa kunye nezondlo ezongezelelweyo.

Ngoko unokwenza ntoni ngale nto? Kuyacaca ukuba unako ukuthatha izongezo-kwaye ukuba unganqongqo kwizondlo ezithile, ugqirha wakho unokuncoma ukuba wenze njalo. (Njengoko i-mega-doses yamavithamini amaninzi ingaba nemiphumo emibi, ayithethi ukuba kufuneka uhlolisise ugqirha-kwaye mhlawumbi uya kuvavanywa ukuze ufumane amanqanaba akho okwenene okunomsoco-ngaphambi kokuba uqalise i-regimen yokongeza.

Kodwa ukuba uthanda ingcamango yokufumana ezininzi izondlo zakho ekudleni kwakho ngokusemandleni akho, ke nantsi iprogram yokukunceda ujolise ekutya okuqukethe amanqanaba aphezulu amavithamini kunye neemaminerali ezithile onokusilela. Oku kungenakukuphelisa isidingo sokuba uthathe izongezo, ngakumbi ukuba ufumene unyango (kuya kufuneka uxoxe nodokotela wakho malunga naloo nto), kodwa ngokuqinisekileyo unokunceda.

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I-Vitamin B6: Ulwaphulo-Ukulwa neVithamini

Udinga i-vitamin B6 ukukunceda ukulwa nezifo, ugcine umsebenzi wesigulane, kwaye uthwale i-oksijini emzimbeni wakho. Kufuneka kwakhona ukuba ugcine ushukela wegazi kwimimiselo eqhelekileyo. Ngelishwa, uphando lubonise ukuba abantu abaninzi abanesifo esiqhekezayo kunye nokulandela ukutya okungafani ne-gluten baphantsi kwi-vitamin B6.

Kodwa kukho ukutya okunempilo okuninzi okunokukunika amandla kulo mzimba obalulekileyo.

Qala nge-chickpeas (eyaziwayo njengeembotyi ze-garbanzo) -kende iya kukunika ngaphezu kwesigamu se-vitamin B6 oyifunayo ngosuku. Unokuxuba ama-chickpeas kwiladidi okanye uyidle ngohlobo lwe-hummus (kunye ne-crauters-gluten-free).

Unokufumana iimali ezibonakalayo ze-B6 kwi-thon, i-salmon, isifuba senkukhu kunye ne-turkey. Enye ibhanana ephakathi ine-20% ye-vitamin B6 oyifunayo imihla ngemihla.

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I-Folate: Unceda Ukwenza Iiselitsha ezintsha

I-folate, eyaziwa nangokuthi i-folic acid, enye i-vitamin B. Unokuba uqhelana nenxaxheba yomntu ekuthintela iziphene zokuzalwa (oko kuvimbela ukungalunganga kwintsholongwane yomntwana wakho ongakazalwa), kodwa wonke umntu ufuna iimali ezaneleyo zokunceda imizimba yazo yenza iiseli ezintsha.

Uninzi lwezinto eziqhelekileyo zokutya zogutyu zinokuqiniswa ngolu hlobo olongezelelweyo (inxalenye enkulu ekukhuseleni iziphene zokuzalwa), ngoko ukuba udla ukutya okungekho gluten, kuya kufuneka uzinakekele ngokukhethekileyo ukuze ufumane ngokwaneleyo-awuyi kuzuza nantoni na kufuphi nabantu abaninzi.

Cinga uhlaza ukuze ukwandise amazinga akho omntu: isipinashi, i-asparagus kunye ne-brussels ihluma zonke ziphezulu kwizondlo, njengama-peas aluhlaza kunye ne-broccoli. Ukuba udla iimpondo ezili-10 ze-asparagus okanye i-sibini yesithathu yendebe yesipinashi esilisiwe, uya kuba ngaphezu kwesigxina kwinjongo yakho yomhla ngemihla.

Amanqwanqwa anokufumana umlinganiselo omangalisayo womntu, nangona ufanele udle ii-ounces ezili-10 zeebhokhwe ngalunye suku ukuze ufumane. Nesiqingatha-i-indebe yee-eyedayi ezimnyama kuza kunika ikota yento oyifunayo ngalunye suku.

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I-Vitamin D: I-Vitamin D

Eyaziwa ngokuba "i-vitamin D" ngenxa yokuba isikhumba sakho sivelisa ekukhanyeni kwelanga, i-vitamin D nayo inokufumaneka kwimveliso yobisi kunye nemveliso yokutya okuqhelekileyo-kwaye ukuba uyadla i-gluten-free (kwaye ingakumbi i-milk-free), awukwazi ukufumana ivithamini D.

Enyanisweni, uphando lubonise ukuba abantu abanezifo ezingapheliyo baxhomekeka ngakumbi kwi-vitamin D.

Ngelishwa, ukutya okumbalwa kunamanzi okuqulethe i-vitamin D-exceptions kubandakanya iintlanzi zamanzi ezibandayo ezifana ne-swordfish kunye ne-sockeye salmon, equle imali eninzi. I-yolk yeqanda iqukethe i-10% ye-vitamin D oyifunayo imihla ngemihla.

Ukuba udla iimveliso zobisi, unokukhangela iimveliso ezinqatyisiweyo nge-vitamin D (ezibandakanya ubisi kunye ne yogurt, kodwa qiniseka ukuthenga i-yogurt kuphela-free yogurt). Ezinye iimpawu zerisi ye-orange nazo zomelelwe nge-vitamin D (kwakhona, jonga ukuqinisekisa ukuba ijusi yakho ithathwa njenge-gluten-free).

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I-Calcium: Ikhuthaza amaBone akho

Njengavithamini D, i-calcium itholakala kwimveliso yobisi-kwaye oko akunakukwenza konke okulungileyo ukuba ukhusela ubisi ngenxa yokunyanzeliswa kwe- lactose okanye ngenxa yesondlo sokongeza ukutya. Ngoko kwakhona, njengevithamini D, akumangalisi ukuba uphando lubonisa abantu abanezifo ezingenakufumana izilwanyana ezicetywayo ze-calcium kwizidlo zabo.

Nangona kunjalo, loo nto ayinakuthetha ukuba ukutya okubangelwa i-gluten kubangela ukungaphumeleli kwi-calcium, kwaye ngokwenene izifundo ezimbalwa ezenziweyo azizange zibonise ukungaphumeleli kwe-calcium kubantu abalandela ukutya okubangelwa i-gluten. Kodwa ekubeni i-calcium inceda ukwakha amathambo aqinileyo kunye ne-osteoporosis ngumngcipheko omkhulu we-celiacs, unokuhlawula i-calcium quotient ekudleni kwakho kwansuku zonke.

Ukuba udla ubisi, kukho iindlela ezininzi zokwenza iimveliso zobisi ezine-calcium eninzi. Kodwa ukuba ugwema ubisi kunye ne gluten, usenokufumana i-calcium: jonga i-tofu okanye intlanzi enamathanga ngamathambo. Ezinye iimveliso zerayisi ze-orange nazo ziqulethe i-calcium eyongeziweyo (njengemveliso ye-vitamin D-eneenqwelomoya, qinisekisa ukuthenga ijusi kuphela-free).

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Intsimbi: Unceda Ukuthwala i-oksijeni

I-anemia-kunye nekhonkco yayo yokunqongophala kwesinyithi-isifo esiqhelekileyo sesifo esiqhekezayo , kwaye ngokwenene uphando lubonisa ukuba abantu abanesifo sengqondo ekuxilongweni banokulimala kakhulu emathunjini abo amancinci kunabantu abanobuqhetseba bokuqala besifo sohudo.

Ngako oko, abantu abanezifo ezingapheliyo kufuneka baqaphele ngakumbi kunomlinganiselo wokufumana isinyithi esaneleyo, mhlawumbi ngokutya kwabo okanye ngokutya. Abantu abangenayo i-celiac kodwa abalandela ukutya okungekho-gluten nabo kufuneka baqaphele, kuba abantu abaninzi balandela ukutya okuzaliswayo kwe-gluten bathola insimbi eyaneleyo ngokusebenzisa ukutya okusanxiweyo kunye nezinye iimveliso.

Intsimbi ilula ukuyifumana ukuba uyidla inyama: inkomo kunye ne-turkey ininzi. Ii-oyster nazo ziphezulu zinyithi, kwaye ityhuna iqukethe insimbi.

Ukuba, ngakolunye uhlangothi, ulandela ukutya kokutya kwemifuno, kunokufumana isinyithi kwi-soybe kunye nemifuno-enye inkomishi yeesyayi inesiqingatha sensimbi oyifunayo ngemini, ngelixa enye inkomishi yeententili i-37% yakho iphakanyisiwe ukutya rhoqo. Qinisekisa ukuba ufumana imithombo ekhuselekile ye-gluten-free and gluten-free beans, njengoko ezi zinokungcola kakhulu kunye ne gluten.

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I-Vitamin B12: Ukulwa Nexhala

I-Vitamin B12 inceda ukugcina iisensi zakho zegazi kunye negazi, kwaye abo baxakeke ngakumbi kwi-B12 banokuzifumana bezama ukulwa nokukhathala. Uphando lubonisile ukuba abantu abanesifo esiqhwabayo abavumi ukufumana i-vitamin B12 eyaneleyo kwiidlo zabo, nangona imizimba yabo ingahle ingabi phantsi kwezondlo.

Ingxenye yesizathu sokubamba okuncinci kunokuba iindawo eziqhelekileyo zokutya kwasekuseni ziqiniswe nge-100% yeemfuno zakho zemihla ngemihla ye-vitamin B12, kwaye ke abantu abaphephe i-gluten baya kufuna ukukhusela amaninzi kulawo okusanhlamvu, ngokunjalo. (Kakade ke, ininzi yee-gluten-free market, kwaye ezinye zazo ziqiniswe ngamavithamini kunye neemaminerali.)

Inyama, intlanzi kunye neemveliso zobisi zihlala ziyimithombo engcono kakhulu ye vithamini B12, yintoni isizathu sokuba izityalo kunye neengxowa zivame ukusilela. Ingxenye enomlinganiselo wesidlo (4 oz okanye ngaphezulu) yealmum okanye i-trout iya kunika i-100% ye-intanethi yakho yokucetyiswa imihla ngemihla, ngoxa u-6 oz. yenkomo iya kukunika isigamu sento oyifunayo. Inkomishi yobisi okanye i-ounce yeshizi enzima iya kunika malunga ne-15% yeemfuno zakho ze-vitamin B12.

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Thiamin, Riboflavin kunye neNiacin: Eminye yamandla

I-Thiamin, riboflavin kunye ne-niacin zizo zonke ii-vithamini ze-B, kwaye zonke zidlala indima ekuguquleni ukutya odla kuwo. Njengoko i-vitamin B12, uphando lubonise ukuba abantu abalandela ukutya okungahambisani ne-gluten kubonakala bengenako okwaneleyo kwezi vithamini, nangona uvavanyo lwezonyango alubonakali ukuba alukhoyo.

Zonke ezi zintathu zifakwe kwiindawo ezisetyenzisiweyo ezilunxwemeni kunye nezonka, ezichazela ukuba kutheni abantu banokufumana ubuncinane kwi-gluten-free food.

Iibhontshisi zivame ukuba ngumthombo omuhle we-thiamin isigafu seepasta eziluhlaza okanye iimbotyi zika-lima ziya kukunika malunga ne-50% yento oyifunayo ngalunye suku. I-squash ye-Acorn kunye namazambane ziqukethe ne-thiamin ebalulekileyo.

Nge-riboflavin, okwangoku, unokujika kwiimveliso zobisi: igirazi yobisi kunye nekende ye yogurt imihla ngemihla iya kukugubungela. Inyama nayo yindawo efanelekileyo ye riboflavin. Ukuba awuyidli inyama okanye ubisi, khangela kwiimalmond kunye neeny nut ze-riboflavin yakho (ucinga ukuba unokunyamezela i-soy).

Ekugqibeleni, ngenxa ye-niacin, zonke iintlobo zenyama, inkukhu, intlanzi kunye nobisi ziphezulu kwizondlo. Ukuba ulandela ukutya kokutya kwemifuno okanye i-vegan, jonga kuma-mushroom e-Portobello, i-pumpkin okanye i-squash imbewu, i-tempeh, i-peanuts okanye iimbotyi ukuze ufumane i-niacin yakho yonke imihla.

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ILizwi

Ukugxininisa ekutheni izithambile-ezityebileyo akunakunqumla isidingo sakho sokuthatha izongezo-uya kufuneka uxoxe nodokotela wakho malunga neemfuno zakho zempilo, nokuba ingaba uncome ukuba uncedise kunye nezondlo okanye izithako ezininzi ze-vithamini mveliso. Akuyena wonke umntu omele athathe izongezelelo, kodwa abantu abanesifo esingenakunzima bangabafuna ngokuphindaphindiweyo kuninzi, ekubeni i-celiac ichaphazela ukukwazi ukufumana izondlo.

Nangona kunjalo, ukutya ukutya okunonondlo-ikakhulukazi abo abatyebileyo kwizondlo ezinokuthi unako-kunokukunceda ulungise ukusilela, kunye nokunceda impilo yakho jikelele.

> Imithombo:

> IiNational Institutes of Health Medline Plus. Riboflavin.

> IiNational Institutes of Health Medline Plus. Niacin.

> IiNational Institutes of Health Office of Supplementary Supplements. I-Supplement Supplement Sheet: I-calcium.

> IiNational Institutes of Health Office of Supplementary Supplements. I-Supplement Supplement Sheet Sheet: Ifowuni.

> IiNational Institutes of Health Office of Supplementary Supplements. I-Supplement Supplement Sheet Fact: I-Iron.

> IiNational Institutes of Health Office of Supplementary Supplements. I-Supplement Supplement Sheet Fact: I-Vitamin B6.

> IiNational Institutes of Health Office of Supplementary Supplements. I-Supplement Supplement Sheet Fact: I-Vitamin B12.

> IiNational Institutes of Health Office of Supplementary Supplements. I-Supplement Supplement Sheet Fact: I-Vitamin D. 2015.

> IThala leSizwe lezeMpilo lweMpilo ye-PubMed Health. I-Vitamin B1-Thiamin.