Ngaba I-Gluten-Free Simahla Yokutya Ingakusiza Ulahlekelwe Isisindo?
Ngokuqhelekileyo usuku luhamba ngaphandle kwamabango amasha ukuba ukutya okungekho guten kunokukunceda ulahlekelwe isisindo. Izidumi ezivela kwi-Oprah Winfrey ukuya ku-Miley Cyrus (kwaye ngokuqinisekileyo, ufumene i-celiac Elisabeth Hasselbeck) igcina ukuba baye balahlekelwa ubunzima be-gluten-free. Ngokusekelwe kulabo bungqina, abaninzi abantu baye bamkela ukutya okungenasiphelo se-gluten njengendlela yokuchitha amakhilogremu.
Kodwa ngaba kusebenza ngokwenene? Ukuba ucela i-Academy yeZondlo kunye neDietetics (eyayibizwa ngokuba yi-American Dietetic Association), impendulo yinto eqinekileyo "ngokuqinisekileyo" - ngokubhekiselele kwiqela, akukho ntsebenzo eqinisekisiweyo yokutya okungekho gluten ngaphandle kwesifo se-celiac , kwaye " Akukho nto ekhethekileyo malunga nokutya okungenanto yokutya okungenakusiza okunokunceda umntu alahlekelwe isisindo. "
Ngaphandle kwaloo "cha", ngokuqinisekileyo akuzange kubekho naluphi na uphando olucinga ukuba abantu abadla i-gluten-free balahlekelwa isisindo ngokulula kunabantu abalandela ukutya okuhlukeneyo, nangona ummeli wezemfundo ecinga ukuba abantu banokuphuphuma ubunzima xa besidla i-gluten- simahla kuba abanakufumana ukutya okuninzi abanokutya .
Nangona kunjalo, kukho ubungqina obuninzi bokutya ukutya okungekho gluten kunokukunceda ulahlekelwe isisindo, nokuba ngaba unayo isifo se-celiac okanye akunjalo.
Ukuba unayo i-celiac, inqaku elithile leengxelo zezokwelapha ezinokuthi zikhulu kakhulu xa zixilongwa ukuba zithinteka xa zihamba zingenayo i-gluten.
Kodwa ukuba awunayo imeko, ukulahleka kwesisindo esingazange sibe nesigxina sinokukusebenzela. I-Cardiologist uDkt. William Davis, umbhali weB Wheat Belly , uxelela ukuba ubona ukulahleka kwesisindo esifanayo nesidlo esingenasifo se-gluten kubantu abangenayo isifo se-celiac: izigulane zithwala isisindo ngokuqhelekileyo - ngokuqhelekileyo zingama-15 ukuya kwi-20 inyanga - xa behlisa ingqolowa kwizidlo zabo.
Ingaba kukho into ebengqolowa okanye i-gluten eyenza abantu badle ngokutya? Akukho ubungqina ngenye indlela okanye kwelinye kwizifundo zonyango. Nangona kunjalo, uDkt. Davis uthi uyinyaniso ngokusekelwe kuphando lwakhe olungapapasho kunye namava kwindlela yakhe yokwelapha: abantu badla iikhalori ezingaphezulu xa besidla ingqolowa, kwaye bathambekele ekunciphiseni ubunzima - ngamanye amaxesha ubunzima buninzi - xa bebeka ingqolowa kwizidlo zabo.
Bona oku ngakumbi kwi-gluten-free weight loss loss:
- Iingcebiso ezintlanu zokuphumelela kwePiliten-Free Free Weight Loss
- Iikhalori kwizidlo ezifumaneka kwiGluten
I-Gluten-Free Free Diet iholele ekutheni ubukhulu beMithwalo yokulahlekelwa komzimba ku-Overweight Celiacs
Ucwaningo luye lwabonisa ngokucacileyo ukuba ukutya okungekho-gluten kunceda abantu banomdla obunzima.
Kuphando olunye, abaphandi balandela abantu abangama-191, malunga nabo malunga no-32% babengaphantsi kwesisindo, i-38% yayisisindo esiqhelekileyo, i-16% yayingaphezu komzimba kwaye i-14% yayiphelile ngexesha lokuxilongwa. Kulo lonke iqela, izigulane ezingama-91 zandise ubunzima emva kokuqala ukutya okungekho-gluten-umyinge wama-16.5. Kodwa ezinye izigulane ezingama-25 zalahlekelwa ngumyinge wama-27.5 iipounds ... kwaye ukulahleka kwesisindo kwagqithiswa kakhulu kwizigulane ezazisinda kakhulu.
Olunye uhlolisiso olwalubone abantu abangama-369 olulinganiselayo lusetyenziswa ukulungelelanisa ukutya okungekho gulen - ngamanye amazwi, ukuba unamandla kakhulu, uya kudla ukunciphisa umzimba, ngelixa ungezantsi, uya kuzuza ubunzima xa uhamba ungenayo i-gluten-free.
Kwaye isifundo sesithathu silinganise inani leekhalori ezigqitywa ngabantu abanezifo ezingenakuqhathaniswa ne-gluten ngaphandle kokutya kunye ne-celiacs ezikhohlisa kwi-gluten-free-diet, kwaye bafumana abo baqhathayo badla ama-calus angu-418 ngaphezulu ngosuku ngalunye babedla i-gluten-free. (Oko kukulingana nesinye se-Panera Isinamente se-cinnamon i-bagel i-bagel nsuku zonke.)
Kodwa Ngaba I-Gluten-Free Free Diet iya kubangela ukulahlekelwa kwesisindo xa ungenayo iCeliac?
Izifundo ezibonisa ukutya okungahambisani ne-gluten kunokukhokelela ekulahlekeni kwesisindo kwabanye abantu abanezifo ezingenazo zinto azibandakanyi kubantu abangenawo imeko, kunjalo.
Nangona kunjalo, uDkt. Davis ukholelwa ukuba ukuphelisa ingqolowa ekudleni kwakho kuya kubangela ukulahlekelwa isisindo nangona ungenayo isifo se-celiac - uthi usibonile ukuba kwenzeke kwizigulane eziliqela eziye wazinyatha ngenxa yesifo senhliziyo. Ucinga ukuba ezininzi iiprotheyini kunye ne-starch inhlanganisela yengqolowa - kungekhona nje iprotheni ye- gluten- inobungozi, kwaye isoloko esilumkisa izigulane zakhe ukuba zilahle yonke imveliso yengqolowa ekudleni kwazo (igxininisa ingqolowa - inqolowa enobuninzi kakhulu ye-gluten - ngaphezulu kunebhali okanye rye rye, ebonakala kwimveliso embalwa yokutya).
Ngokutsho kukaDkt. Davis, ukutya ingqolowa kukhuthaza umzimba wakho ukuvelisa amanqanaba aphezulu e-insulin, ihommoni eshukumisa ishukela egazini lakho kumaseli omzimba wakho. Amanqanaba aphezulu e-insulin enza ukuba umzimba wakho uqokelele iinqatha ezijikelezayo esiswini sakho. Xa umzimba wakho uninzi lwe-insulin ejikelezayo, unokukhokelela kwiimvakalelo zeshukela ephantsi kwegazi, ezenza ulambile. Ubamba i-snack esheshayo (i-carbohydrates egciniwe ngokukhawuleza njengabantu abathile be-crackers okanye i-muffin) kwaye umjikelezo uqala kwakhona.
UDkt. Davis ukholelwa ukuba ukuthatha ingqolowa ekudleni kwakho kunokunciphisa lo mjikelezo obandakanya i-insulin ephakamileyo kunye noshukela ophantsi wegazi, kwaye phantse njalo ukhokelela kumntu odla iikhalori ezimbalwa ... oko kukuphumela ekulahlekeni kwesisindo.
"Ngokuqhelekileyo, uza kubona ukulahlekelwa kwesisindo esili-15 ukuya kwe-20 kwinyanga," uDkt. Davis wandixelela kwingxoxo. I-drop down enkulu inyangeni yokuqala.Iminye yale nto i-edema [oko kukuthi, ukugcinwa kwamanzi]. Kubonakala ngathi ukulahleka okukhethiweyo esiswini, kwaye kukho ukunciphisa okuphawulekayo kwinqaba lobunzima. "
UDkt. Davis uthi izigulane ezilahlekelwa bunzima kakhulu yizona ezingenanto yokutya ukutya kwe-gluten ezininzi zeemveliso zokutya, ezihlala ziphezulu kwiekhalori kwaye ziphantsi kwezondlo. Kunoko, abantu abaye balahlekelwa ubuninzi beyona nto okanye yonke imveliso esekelwe kwintlobo (kunye neemveliso ezibhalwe i-gluten-free-labels) kunye nokutya okusekelwe kwishukela, uthi. Ngamava akhe, abo bantu benza okusemgangathweni kwintliziyo yesifo sengqondo yengozi (okuyiyona nto igxininiso likaDkt. Davis).
Kukho ngokwenene uphando lwezokwelapha olunomdla olulandelisa umbono kaDkt. Davis kule ndawo. Uphando olushicilelwe ngo-2013 kwi- Journal of Nutritional Biochemistry , lwafumanisa ukuba izondlo ezilandela ukutya okuninzi-fatty gluten-fat free weight have gained weight and have developed less fatty tissu kunezigundane ezitya ukutya okunamafutha aphezulu. Abaphandi baphinde babone izizathu ezithile zeziphumo zezinto eziphilayo.
"Iinkcukacha zethu zenkxaso zixhamla iziphumo zokufumana izidlo ezingenasifo se-gluten ekunciphiseni ukufumana isibonelelo, ukuvuvukala nokuxhatshazwa kwe-insulin," abapheli baphetha. "Idata ibonisa ukuba ukukhutshwa kwe-gluten yokutya kufuneka kuhlolwe njengendlela entsha yokutya okukhusela ukuphuhliswa kokukhuluphala kunye nokuphazamiseka kwemizimba."
Uhlalutyo lwe-China Study Data lubonisa umsebenzi weNgqolowa
Kukho ubungqina obuninzi benxaxheba yengqolowa ekuzuzeni ubunzima obuvela kuDenise Minger, ukutya okuluhlaza / iPaleo yokutya kweeblogi kunye nomlobi. UMinger, owaziwayo kwiingcambu zokutya eziphantsi kwe-carb for the analysis of China Study, wayejonge oko idilesi ibonakalisa malunga nesalathisi somzimba kunye nokutya kwengqolowa.
Ukuba awuqhelani neSifundo seChina, esibhalwe nguT. Colin Campbell, yincwadi esekelwe kwi-epitalemiological study epidemiology yexesha elide lokutya kunye nezifo kubantu abahlala kumaqela asekuhlaleni angama-65 aseChina. Kodwa uMinger akazange asebenzise le ncwadi ngokwayo-endaweni yoko, wayesebenzisa i-data yolwazi eluhlaza, ezininzi zazo ezifumaneka kwi-intanethi, ukukhupha amanani ngokukodwa ngqolowa kunye nobukhulu bomzimba.
Uhlalutyo olunzulu lwengcaciso yeMinger (olulapha), lafumanisa ukuba ukusetyenziswa kweengqolowa kuyona ndlela ichanekileyo kakhulu yokucwangcisa umzimba, kwaye ihambelana ngokukodwa kunye nenani lombumba.
Ukuguqulelwa: ukongeza ingqolowa, unzima kakhulu, kungakhathaliseki ukuba ubude kangakanani.
Ukubona ukuba isigqibo sakhe siphendule, uMinger naye waphonsa amanani ngeqela lamanani ahlukileyo ahlukeneyo kunye neziguquko ezahlukeneyo. Akukho nto yayitshintshile umgca ophantsi, owawutya ingqolowa wawuhambelana nokuba nenani eliphezulu lomzimba.
Ngokuqinisekileyo, uphando lukaMinger alubonakalisi nantoni na - uvele ubonise imibutho yamanani phakathi kweengqolowa kunye nobunzima, ungabonisi ngokucacileyo ukuba ingqolowa ibangela ukunyusa ubunzima.
Ngaphantsi: I-Gluten-Free Free Diet Inokukunceda Ulahleke Isisindo ... Ukuba Uyenze Ngokufanelekileyo
Ngaba ukutya okunokutya okungabonakaliyo kukunceda ulahlekelwe isisindo? Nantsi into esiyazi ngayo:
• Ukuba unesifo se-celiac kwaye ukhuluphele okanye ukhuluphele ekuxilongweni, uya kulahlekelwa ubunzima xa usuke ungenayo i-gluten.
• Ukuba awunayo isifo se-celiac, kunokwenzeka ukuba ukuhamba ngaphandle kwe-gluten kunokukunceda ulahlekelwe ubunzima obunzima, nangona kungekho uphando olwenziwe unyango olubonisa ukuba lusebenza okanye alukho. (Uphando lukaDkt Davis kunye namava alenzekanga akhenge apapashwe kwiphepha lezonyango elihlaziyiweyo zontanga.)
• Kungakhathaliseki ukuba unayo isifo se-celiac okanye akunjalo, mhlawumbi awuyi kulahleka ubunzima kwi-gluten-free-food - okanye mhlawumbi nayiphi na enye - ukuba ulayishe kwiimveliso zokuguqula i-gluten ezifana nezonka, iikhukhi, iigwele kunye okusanhlamvu, ekubeni ezo zinto zithethwa ukuba ziphakamileyo (okanye kwezinye iimeko, ziphakame) ngeekhalori kuneemveliso ezixhaswa ngqolowa.
Ngokutsho kukaDkt. Davis, uya kufumana iziphumo eziphambili zokulahlekelwa kwesisindo xa ubuye wanciphisa ngokubanzi kuwo onke ama-carbohydrates ase-starchy. Nangona ngombono wakhe, ingqolowa yona nto iphosakeleyo kakhulu xa ifika kwizinga le-insulin, yonke i-carbs-carbs-ie-free gluten-free seeds and grain products, kunye namazambane, i-legumes kunye noshukela-inokuphakamisa amanqanaba akho e-insulin, okwenza ube negalelo lokutya , uthi.
Ngoko ke, kunokuba uthengise ikakhulu kwimveliso ye-gluten-free e-supermarket, kufuneka uphephe loo mveliso kwaye ubeke isondlo sakho kwiimifuno, amaqanda, inyama enamaqanda, amaqanda kunye noshizi, kunye neziqhamo ezincinci kunye ne-gluten-free seeds uphonswe kuyo, uDkt Davis uthi.
Imithombo:
Cheng J. et al. Isalathisi sobunzima besifo kwisifo esiqhekezayo: isiphumo esixhamlayo se-gluten-free food. Umbhalo we-Clinical Gastroenterology. 2010 kuMbhi; 44 (4): 267-71.
Davis, uWilliam. Ngengqolowa eBelly . Rodale Press, ngo-2011.
UMarcason, W. Ngaba kukho ubungqina bokuxhasa iNkundla yokuba isidlo saseGluten-Free kufuneka sisetyenziselwe ukulahlekelwa kwesisindo? Umbhalo we-American Dietetic Association. NgoNovemba 2011; 111 (11): 1786.
Minger, Denise. I-Raw Food Raw: I-China Study, Wheat, kunye Nezifo Zeentliziyo; Oh yam! . Ipapashwe ngo-Septemba 2, 2010, ifumaneke ngoFebruwari 5, 2012.
Murray J. et al. Impembelelo yokutya okungekho i-gluten kwiimpawu zesisu kwisifo se-celiac. I-American Journal ye-Clinical Nutrition. 2004 ngoMbango; 79 (4): 669-73.
Smecuol E. et al. Ukufundwa kwexesha elide malunga nomphumo wonyango ngokubunjwa komzimba kunye ne-anthropometry yezigulane zezifo ze-celiac. I-American Journal yeGastroenterology. Ngo-1997 kuMva; 92 (4): 639-43.
Soares FL et al. Ukutya okungenakuGluten kunciphisa ukukhawuleza, ukuvuvukala nokuxhathisa kwe-insulin ehambelana nokufakelwa kwe-PPAR-alpha ne-PPAR-gamma ibonakaliso. I-Journal ye-Nutritional Biochemistry. 2013 Juni; 24 (6): 1105-11.