Ingqwalaselo yeSidlo se-Gluten-Free Simahla
Ukuba uye wanikezelwa ukuxilongwa kwesifo se- celiac okanye u-non-celiac gulen sensitivity , mhlawumbi uye watshelwa ukuba "uhambe ungenasiphelo" (kwezinye iimeko, ngokungabi nolwazi olungaphezulu koko). Ukuba uphando nge-gluten-free-yourself-mhlawumbi ngenxa yokuba ukholelwa oko kunokukunceda ngemingeni yempilo obhekene nayo-unokukwazi ngakumbi malunga nayo.
Kuzo zombini iziganeko, unokwazi ukuba ukuqala kokutya okungekho gulen kuyisinyathelo esibalulekileyo sokutya, kunye nesinye esiza ngokukhawuleza ukufunda.
Ngoko yintoni echaphazelekayo ekuqalekeni nasekulandeleni ukutya okungekho-gluten? Vele ususe i-gluten, kunene? Ewe, ewe. Kodwa kubantu abaninzi, isiqalo sokuqala asiyi kungena kwisondlo. Kunoko, uqikelele ngokucacileyo ukuba i-gluten yintoni ukuze uqale ukuqonda oko kukuphelisa.
UGluten kukutya okuninzi (kubandakanya ezininzi apho ungalindelanga ukuyifumana) kwaye kunzima kakhulu ukukhusela.
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Enyanisweni, i-curve yokufunda kwi-gluten-free-food is equal or greater than curves curves malunga naluphi na uhlobo lokutya. Uya kufumana ukuxhoma kwayo ekugqibeleni, kodwa uya kufunda okungakumbi malunga nokubhalwa kwamagama kunye namagama esithako kunokuba wacinga ukuba uya kufuneka ukwazi kule nkqubo.
Uya kuphinda wenze iimpazamo njengoko ufunda indlela yokutya i-gluten-free. Akunakuphepheka, ngoko ungazibethi phezu kwazo-nokuba umzimba wakho ukubetha ngenxa yabo . Nangona udla ukudla okungenayo i-gluten iminyaka elishumi okanye ngaphezulu, mhlawumbi usenza iimpazamo, nangona mhlawumbi ngeke kube nzima kakhulu.
Yintoni i-Gluten?
I-gluten ofuna ukuyikhusela yiprotheni efunyenwe kwiingqolowa ezinjengengqolowa, ibhalley, neer rye. Ngoko ke, naluphi na ukutya okuqule ngqolowa, ibhalley, kunye ne-rye, aqulethe i-gluten, njengesonka, i-pasta, iigebengu, ii-cookies, kunye ne-cereal. Izilwanyana ezineGluten zidla ngokusetyenziswa ekutya ngenxa yokuba zinempawu ezixabiswa ngabenzi bokutya. Ngokomzekelo, isonka seengqolowa sichaphazelekayo, siyaneliseka kwaye sisuka kwi-gluten, ngelixa iigwele kunye ne-pasta zinamathele ndawonye kunokuba ziphazamise ngenxa yeprotheni ye-gluten.
Nangona kunjalo, isinkwa, i-cereal, kunye ne-pasta ibonisa kuphela intonga ye-gluten iceberg-gluten isithako kuninzi, mhlawumbi nangona uninzi lwazo, ezivelisiweyo zokutya. Kwezinye iisobho, izityalo ze-gluten zenza njengabakhiqizi, ezivumela abenzi kunye nabapheka ekhaya ukuba basebenzise izithako ezincinci ezinjengekrimu. I-malt yebhali, okwangoku, isetyenziswa rhoqo njenge-sweetener kwi candy kunye nekiki. Kwaye kwiibhiya kunye nezinye iindidi zotywala, i-gluten isalathiswa ukwenza utywala obunxilisayo.
Kukho ukutya okuhlala kukho i-gluten, njengemveliso yesonka kunye neepasta. Kodwa ukuphepha ezi zinto nje akwanele ukuba ulandela ukutya okungahambisani ne-gluten. Kufuneka uqede yonke i-gluten e-scuten-nangona izithako ezifihliweyo.
Kutheni kudla i-Gluten-Free?
Uninzi lwabantu abalandela ukutya okungahambisani ne-gluten benjenjalo kuba bayayisebenzisa ukuze baphathe imeko ethile yempilo. Isimo sempilo esaziwayo kakhulu esiphendula kwisidlo esingenanto sikwintlawu isifo se-celiac. Enyanisweni, ukutya kwakusungulwa kuqala ukuphatha i-celiac, ebangelwa ukusabela ngokuzenzekelayo kwiprotheni ye-gluten.
Ngokukodwa, xa abo abanezifo eziqhekezayo ingqolowa, ibhali, okanye i-rye, i-gluten engqolowa ibangela ukuba isistim somzimba sihlasele isilwanyana samathumbu amancinci. Oku kubangela iimpawu zesifo se-malaria kwaye kunokukhokelela ekungondlekeni , ukuphazamiseka kwegazi , i- osteoporosis , kunye neminye eminye imiphumo yempilo .
Abantu abanezifo ezinqabileyo kufuneka babe ne-gluten-free for life ukuze banciphise iimpawu kwaye banciphise kakhulu umngcipheko weemeko ezihambelanayo.
Nangona ubuncinane be-gluten bunokugcina ama-immune systems kwi-overdrive kwaye ukukhusela amathumbu ukuba aphilise. Abantu abanokuthiwa yi-non-celiac gulen senitivity (eyaziwa ngokuba yi-non-celiac). Le meko yayisandul 'u yaziwa kwaye ayiqondwa kakuhle njengesifo se-celiac.
Kucingelwa ukuba abo abane-gluten / ukotshwa kwengqolowa basabela kwisigxina kwi-nafini (nangona kungenjalo ukuba i-gluten) kunye neempawu ezibandakanya ukugaya ukutya, ukuphathwa kwentloko kunye nokukhathala. Abaphandi abachazi ukuba kutheni abanye abantu beva le mpawu. Nangona kunjalo, bacinga ngamacandelo ahlukeneyo, kuquka i-gluten / ingqungquthela eyenza i- gut , ekhupha i-intestinal lining ivumela amaprotheni kunye ne-microbes ukubaleka kwigazi.
Kulabo abane-gluten / ukrwala kwengqolowa, ukutya okungafaniyo kwe-gluten kuvimbela iimpawu njengoko kwenzayo kwisifo se-celiac. Ukongezelela, kukho ezinye iimeko apho abanye abantu banokuzuza ngokungena kwi-gluten-free, okuquka isifo se-thyroid , isifo se-rheumatoid, kunye nohlobo lwe-1 lweswekile .
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Uphando kuyo yonke le miqathango-kwaye kutheni ukutya okungekho-gluten kubonakala kunceda ekunciphiseni iimpawu kwezinye iimeko-kuqhubeka.
Oogqirha bancomela ukuba abantu bangaqali ukutya ukutya kwe-gluten ngaphambi kokuvavanywa kwisifo se-celiac. Kungenxa yokuba kufuneka uchithe i-gluten yokuvavanya izifo ze- celiac ukuze zichaneke. Kungabalulekile ukwazi ngokuqinisekileyo ukuba unayo leliac ukuze ukwazi ukujonga imeko zezempilo ezinxulumene nazo ezinokwenzeka.
Ziziphi Iidlo ZineGluten?
Ukuze udle i-gluten-free, kuyakufuneka uphephe yonke into equle ingqolowa, ibhali, neer rye. Ukukrazula izinto ezibonakalayo-isonka, i-pasta, i-crackers kunye ne-cookie-kufuneka kube lula kakhulu (nangona kungenangqondo ukuyeka ukutya kwakho okuthandwayo , nokuba ngaba ubeka endaweni yazo ngeguten-free substitutes).
Ingxaki kukuba i-gluten ingafihla phantsi kwezithako ezahlukileyo kwilebula yokutya . Ingaba unayo isobho sebhodi lakho eliqukethe "isitashi"? Ukuba isitatshi singabandakanya i-gluten. Kuthekani ngelo candy "elinomdla"? I-gluten enokwenzeka khona, kwakhona. Kubonakala kwimihlaba yonke kwaye kuya kufuneka ukuba ufumane apho ifihle khona ukuze uyiphephe.
I-US Food Management and Drug Administration (i-FDA) ayifuni ukudalulwa kwe-gluten kwiibhile zokutya, nangona abavelisi bangayichazela ngokuzithandela phantsi kweemigaqo yokubhalisa i-glA-free gluten. Ngokusemthethweni, abakhiqizi kufuneka babhengeze ingqolowa (enye yezilwanyana eziphezulu ezisibhozo), kodwa akudingeki ukuba adalule i-hare ne-rye.
Iinkampani ezininzi zikhetha ukwenza kube lula kubantu ukuba baqaphele iimveliso zabo ezingenanto-gluten ngaphandle kokujonga izithako. Baya kusebenzisa i-label labeling ethi "i-gluten-free" okanye isimboli esithetha "i-gluten-free". Nangona iipakethe ezingenanto i-gluten ezikhethiweyo ziye zaxhaswa kwiindawo zokutya ezempilo, ukunyuka kweentlobo zokutya kuqinisekisile ukuba zonke iintlobo zeemveliso ze-gluten zifumaneke kwiindawo ezininzi zokutya eziqhelekileyo. Unokuthenga ukutya ngokuqinisekileyo okuqinisekisiweyo nge-gluten yintlangano ezimeleyo.
Abanye abavelisi, njengamaKraft Foods kunye neCon Agra Foods, banemigaqo-nkqubo yokuhlala ivakalisa izithako eziqulethe i-gluten kwiibhile zokutya. Kuloo meko, isitashi esine-gluten siza kubhalwe kwisihlomelo sezithako njenge "isitashi (ingqolowa)," ngelixa i-flauten eneengqungquthela zendalo ingakwazi ukufunda "ukunambitha (ibhali)." Nangona kunjalo, ukutya okungenazo izithako ze-gluten akukona kubangelwa i-gluten-free kuba ziphantsi kwe-gluten-ukungcola kwe-cross-processing.
Indlela Yokuqalisa Ukutya Okungenanto KweGluten
Ukunikezelwa konke oku, unokucinga ukuba ukutya okungafani ne-gluten kubonakala kusongela. Kodwa ngokwenene ungadla i-gluten ngaphandle kokufunda iileyile enye yokutya, nje unamathele ngokutya ngokutya okungekho gulen efana nezityalo ezintsha, imifuno, inyama, izinkukhu kunye nentlanzi.
Oku, eneneni, yindlela efanelekileyo yokuqala ukutya okubangelwa i-gluten kuba kukuvimbela ukwenza iimpazamo ze-rookie ngelixa umzimba wakho uguqula. Le ndlela izokukunceda ukuba uhlukanise nayiphina impawu kamva xa ungeze ekutya okungaphezulu. Ukongezelela, kunokukunceda ukuba udle izondlo ezifunekayo ezininzi njengoko iimpahla ezifakwe emaphaketheni zincinci kulawo mavithamini abalulekileyo kunye neemaminerali kunokutya okutsha, ukutya okupheleleyo.
Kukho ngokwenene uluhlu olude lwezinto zokutya ezinokuthenjwa kunye nezokuphepha. Ukuba uthengisa kwicandelo lokuvelisa, umzekelo, zonke izityalo kunye nezityalo ezikhuselekileyo zikhuselekile ukuba zidle ekudleni okungenanto yokutya (nangona nantoni na ezayo ngaphambi kokuhlanganiswa ingenakho). Kwisigaba senyama, unamathela kwenkomo, inyama yenkukhu, inyama yengulube, kunye neentlanzi zasemanzini ezingenayo i-marinades okanye ezinye izithako ezongeziweyo. Eyona nto, ngokukhawuleza ukuba iyacaca, ikhuselekile.
Ilayisi kunye ne-quinoa zikhethwa zizinto ezilungileyo njenge-starch yokongeza kwisondlo sakho-qiniseka ukuba uthenge iintlobo ezicacileyo ezingenazo izithako ezongeziweyo. Iipatata ziyakwazi ukukhetha okulungileyo, nangona uya kufuneka ukhangele indlela ekulungele ngayo. Idiski ingaba yinto ekhohlakeleyo kuba ezininzi ze-classic go-to ziqulethe i-gluten (cinga i-pie, i-cookies kunye neengqayi). I-ayisikrimu ingaba yinto enhle-ngaphandle kokuba unayo i- lactose engavumiyo , ingxaki eqhelekileyo kulabo abanezifo ezinqabileyo. Nceda uqaphele ukuba unamathele kwi-brand ye-ayisikrimu kunye ne-flavour ethathwa njenge-gluten-free (ewe, i-ice cream ingaba ne gluten).
Gwema Iimali zeMali
Unokumangaliswa ukufumanisa ukuba xa usuqalile ukutya ukudlala i-gluten, umzimba wakho uza kusabela kwizinto ezincinane ze gluten kunye ne-replay yeempawu zamandulo okanye ezinye ezintsha ongazilindele. Iimpawu ezinjalo zingabandakanya ukugaya ukutya nokukhathala . Ngelishwa, oku kuhle kakhulu emva kokugqithiswa kwe gluten kwaye kunokuthatha iintsuku eziliqela, okanye ngaphezulu, ukuba uzive uthanda kwakhona .
Kwakhona, abanye abantu banomdla ngokugqithiseleyo kwe-gluten kunezinye. Ngelishwa, oku kuthetha ukuba kufuneka baqaphele ngakumbi. Kungakhathaliseki ukuba uya kuphi na ukuwa kwezinga lokuqonda, uzakufuna ukwenza umsebenzi wesikolo xa uqala ukungena-gulen ukunciphisa ithuba lokuhluma ngokukhawuleza. Ngokukodwa, uya kufuneka:
- Qinisekisa ukuba ukwabelana ngekhitshi kunye namalungu omndeni adla i-gluten kwaye (ukuba isigqibo ngu-ewe) esetyenzisiweyo ekwabelana ngekhitshi ngendlela ekhusela ukuba ugula.
- Ukuphelisa ukutya kwe-gluten kunye nezithako ezivela ekhitshini lakho (okanye ukusuka kwiphishini oya kuyisebenzisa xa uceba ikhitshi ebelwanayo).
- Yenza amathuluzi ekhitshi kuba iyakuthi ikwazi ukugcina i-residu yengqolowa ye-gluten (nangona uye wawaqhawula kakuhle).
- Yenza yonke indawo yakho ye-gluten-free home , kubandakanya indawo yokuhlambela (i- shampoo, i-conditioner , i- toothpaste , ne- makeup ), i-workshop yakho (i-drywall kunye nezobugcisa zino- gluten) kunye neyeza lakho kwikhabhinethi.
- Zilumke kakhulu xa udla kunye nokutya ukutya okulungiselelwe ngumhlobo okanye ilungu lentsapho .
Kukho iindlela zokwenza i-process-free-gluten-free elula. Unako, umzekelo, khuphela i-app ye-smartphone ukukunceda uqonde iimveliso kunye neevenkile ezinika abo abangenayo i-gluten. Unokujonga kwakhona ngevenkile yakho yokuthambisa ukuze uyibone ukuba igcina uluhlu lweemveliso ze-gluten okanye iilebhile kwimveliso yamashalofu. Kwaye, unokuzihambisa ukutya kwakho ekuhlanganisweni apho ungacingi ukuba ukutya okunikezelwayo kuya kuba ne-gluten-ezamahala.
Ngokubanzi, ukuqala kokutya okungahambisani ne-gluten kunye nokutya ngokukhawuleza kwe-gluten kuya kukunyanzela ukuba uqaphele ngakumbi into ehambayo ekudleni kwakho nendlela eyenziwe ngayo. Kodwa inzuzo yempilo engcono imele iyenze yonke into yokufunda eyongezelelweyo.
Imithombo:
Isizwe seSizwe soMzimba kunye neSifo sikashukela neSifo seNtsholongwane. Izifo zeCeliac.
US Food and Drug Administration. Ukubhaliswa kweGliten-Free Free of Food.