John Myers
Iimvavanyo zonyango zihlala zisilela xa kuziwa ekumiseleni ukunganyamezeli kwegluten (gluten ukunganyamezelani). Isiphumo sisoloko sibi, ngelixa abo bachaphazelekayo beqhubeka nokubandezeleka ngenxa yeempawu ezininzi kwaye bahlala bebhalwa njengezigulana zengqondo. Ngaba nawe unengxaki yokunganyamezeli i-gluten? Mhlawumbi ngaphandle kokwazi? Sibonisa iimpawu ezintandathu eziqhelekileyo ezihlala zinxulunyaniswa nobuntununtunu begluten kodwa azibonwa ngolo hlobo kwaye, ngenxa yoko, ziphathwa ngokungalunganga okanye hayi kwaphela.
Ukunganyamezeli kweGluten-INtuthumbo eNgaqatshelwayo
Ukunyamezela kweGluten kunokuzibonakalisa kwiimpawu ezininzi. Ngokuqhelekileyo, kukungagayeki, ukuqaqanjelwa yintloko, iingxaki rhoqo, kwaye ayisoloko ityebe kakhulu into engenako ukuncitshiswa.
Ngelishwa, ukunganyamezeli kwegluten kuseyiyo inxalenye yoxilongo lwesiqhelo loxilongo koogqirha abaninzi - nangona abantu abaninzi besilwa nokunganyamezeli kwegluten okungabonwayo kunye nokuzabalaza kubomi bemihla ngemihla kubi ngaphezu kokulungileyo ngenxa yeempawu ezahlukeneyo zokunganyamezeli igluten.
Iimpawu ngaphandle kwesizathu? – Ingxelo yentsimi
UMarika waba neengxaki zokwetyisa iminyaka emininzi kwaye kwafunyaniswa ukuba une-irritable bowel syndrome, engenathemba kakhulu, nto leyo ebonisa ukuntsonkotha kweempawu apho iyeza eliqhelekileyo lingazi nonobangela nazinyangiso zazo. Ugqirha akazange acinge ngokunyamezela i-gluten.
Ekubeni uMarika wayengakwazi ukulala ubusuku bonke, wayesoloko ehlaselwa sisifo sentloko, esiva iintlungu apha naphaya engakhange afumane sizathu sako, kwaza kwabakho imelancholy ngenxa yazo zonke ezi ziphene emzimbeni, ekugqibeleni wafumana i-odyssey ende ende. ukusuka kugqirha ukuya kugqirha phantse kunyaka ophelileyo ekugqibeleni wafumana uxilongo. Kodwa kwakungekho ukunyamezela kwe-gluten, kwakuyi-fibromyalgia.
Ngelishwa, oku kuxilongwa akuzange kutshintshe nto ngemeko yakhe. Iimpawu zikaMarika zazisekho yaye amayeza amiselweyo (athomalalisa udandatheko, amayeza okuthomalalisa iintlungu, neepilisi zokulala) ayenomphumo omncinane okanye nje wexesha elifutshane; ngokuchaseneyo, baye bazisa nemiphumo emibi.
Unyango lobushushu, ukusetyenziswa kwengqele, iibhafu zodaka, i-acupressure, i-hydrotherapy, i-guaifenesin, kunye nezinye. - UMarika uye wahamba kuzo zonke ezinye iindlela ezicetyiswayo kwi-fibromyalgia - ngaphandle kwempumelelo.
I-Guaifenesin eneneni liyeza lokukhohlela elilindelekileyo, ngokwethiyori kagqirha waseMelika, kukwathiwa luncedo kwezinye iimeko nge-fibromyalgia.
Kwiinyanga ezintandathu ezidlulileyo, uMarika wafunda inqaku malunga neempawu ezinokubakho zokunganyamezeli igluten. Ethabathekile, wazibona ekuzo zonke iimpawu ezidwelisiweyo. Iingxaki ezifana ne-IBS zinokubangelwa bubuntununtunu be-gluten, yatsho.
Ukongeza, ukunganyamezeli kwe-gluten kunokukhokelela kwimigraines, ukudakumba, ukuphazamiseka kokulala, kunye nezinye iimpawu ezininzi kwabanye abantu. Nangona kunjalo, kwakungekho nto yokufunda malunga ne-fibromyalgia. Okanye ngaba kunjalo? Ngaba i-fibromyalgia ayikho kanye le nto ichazwe apho?
Ingqokelela yeempawu ngaphandle kwesizathu esaziwayo, enokuthi kwakhona ibe yeyodwa kumntu ngamnye ochaphazelekayo.
Ngokukhawuleza uMarika wenza idinga nogqirha wakhe kwaye wamcela ukuba avavanye ukunganyamezeli igluten. Kwafuneka acenge kakhulu kuba ekuqaleni ugqirha wakhe akazange abone sizathu sokwenza olo vavanyo.
Noko ke, ekugqibeleni, warhoxa, kwaye uMarika wasilinda ngomdla isiphumo – ezele lithemba lokuba ekugqibeleni uya kukwazi ukuliphelisa eli shwangusha kwaye kungekudala aphile ngokwesiqhelo kwaye ngaphandle kweempawu kwakhona. Emva koko ukuphoxeka: okungalunganga, akukho ukunganyamezeli kwe-gluten.
Noko ke, endleleni egodukayo, uMarika wagqiba kwelokuba ayitshintshe indlela atya ngayo. Kwakungenakuba buhlungu, wacinga ukuba, ukuba wayephila nje i-gluten-free okwethutyana.
Enyanisweni, ukutya okungekho gluten akuzange kumlimaze. Ngaphezu koko: UMarika sele eziva engcono kakhulu ngosuku lwesithathu ngokutya okungenagluten. Izibilini zakhe ezinomsindo zabonakala ngathi zizolile ngokubonakalayo.
Kwakhona wayelala ngcono ebusuku yaye wayeziva ephaphile engqondweni yaye esebenza kakuhle ebudeni bemini. Ngaba wayenokunganyamezeli igluten?
Emva kweeveki ezine zizonke, ukwetyisa kwakhe kwakuphantse ukuba kuqhelekile. Kwaye nangona wayehlala ehlaselwa yi-migraine rhoqo ngeveki, oko kwenzeka kanye kuphela kwinyanga edlulileyo kwisidlo esitsha-kwaye ngokuphawulekayo okuncinci.
Wayengafane azive iintlungu kwaye nokudakumba kwakhe kwakhokelela ekubeni ahlaziyeke ngenxa yokuchacha ngesiquphe.
Ngoku kwisiqingatha sonyaka emva kokuba uMarika etshintshile ukutya kwakhe, uqhuba ngcono kunangaphambili. Akasenayo imigraines. Ukuqunjelwa kunye neentlungu zibonakala ngathi ziphelile kwaye imo yakhe yeyomfazi oqinisekisa ubomi.
I-Marika ayisayi kuchukumisa iimveliso ngengqolowa okanye i-gluten kwaye iya kuhlala injalo. Wakhumbula iintlungu ezingenakuchazwa - ngamanye amaxesha kumalungu, ngamanye amaxesha kwizihlunu - kakuhle kakhulu.
I-migraines, ubusuku bokungalali, kunye nokuphelelwa lithemba emva kokutyelela ugqirha akukho lula ukulibala. UMarika uqinisekile ukuba akakwazi ukunyamezela igluten.
Kwenzeka njani ukuba i-gluten - iprotheni eyinkimbinkimbi kwezinye iinkozo - ibangela zonke ezi zimpawu? Kwaye kunokwenzeka njani ukuba uvavanyo lokunganyamezeli kwe-gluten lubuye lubi xa kucacile ukuba yigluten ebangela iimpawu?
Yintoni igluten?
I-Gluten ngumxube weeprotheyini ezahlukeneyo ezingafumanekiyo kuphela kwingqolowa kodwa nakwezinye iinkozo ezininzi, umz. B. spelled, rye, oats, nerhasi. Iqela lezinto ezibizwa ngokuba ziinkozo zakudala ezifana ne-einkorn, iKamut, kunye ne-emmer nazo zinegluten.
Ukutya okuziinkozo, i-gluten yiprotheni yokugcina ebonelela isithole ngezondlo ngexesha lokuntshula. Kwindawo yokubhaka yomntu, kwelinye icala, i-gluten iqinisekisa ukuba isonka sibambene kakuhle ngexesha lokubhaka.
Yiglu. Ngenxa yesi sizathu, ii-agent ezibophelelayo zongezwa rhoqo kwiiresiphi zesonka kunye ne-gluten-free cereals okanye i-pseudo-cereals, ekumele ukuba ithathe iipropati zokunamathela kwi-gluten engekhoyo.
Iicereals ezingenaGluten ziquka i-millet, i-teff (uhlobo lwe-millet), kunye nerayisi, kunye ne-pseudo-cereals quinoa, i-amaranth, kunye ne-buckwheat.
I-Gluten ngoku inamaqela amabini, okubizwa ngokuba yi-prolamins, kunye ne-glutelins. Ezi zohluka kancinci kulwakhiwo lwazo ngokuxhomekeke kuhlobo lweenkozo kwaye zinikwe amagama ahlukeneyo.
Iiglutenins eziqhelekileyo zengqolowa zibizwa ngokuba yi-glutenin.
Iiprolamin zibizwa ngokuba yigliadin kwingqolowa, i-avenin kwi-oats, kunye ne-secalinin kwi-rye. Kwaye ezi zinto ngoku zinokwahlulwa ngakumbi: kuba akukho gliadin enye kuphela kwingqolowa, kodwa ezininzi ezahlukeneyo, ezizezi, alpha, beta, gamma, kunye ne-omega gliadin.
Uvavanyo lokunganyamezeli i-gluten luhlala lungenanjongo
Iimvavanyo zesiqhelo zokunganyamezeli i-gluten zijonga kuphela "into" enye, izilwa-buhlungu ezichasene ne-gliadin kukwahluka kwe-alpha okanye kwe-beta. Nangona kunjalo, i-gluten iqulethe izinto ezininzi ezinobungozi, ezifana ne-B. i-wheat germ agglutinin, i-gluteomorphin (ekwabizwa ngokuba yi-gliadorphin, eveliswa kuphela ngexesha lokwetyisa i-gliadin), i-glutenin kunye ne-omega okanye i-gamma gliadin.
Umntu ngamnye okanye indibaniselwano yezi zinto zinokukhokelela kwiintshukumo zokunganyamezeli. Ngenxa yoko, kunokwenzeka ukuba ube novelwano lwegluten nokuba uvavanyo lwesiqhelo lokunganyamezeli kwegluten lubuya lungalunganga.
Ukunganyamezeli kweGluten, Ukunganyamezeli kweGluten, kunye nokunganyamezelani kweGluten-Nguwuphi uMahluko?
Ngeli xesha, usenokuba uyazibuza ukuba yintoni umahluko phakathi kobuntununtunu be-gluten kunye nokunganyamezeli kwe-gluten. Kwaye yintoni ukunganyamezeli kwe-gluten enxulumene nayo. Iindaba ezimnandi zezokuba omathathu amagama anokubhekisa kwinto enye.
Ubukhulu becala, nangona kunjalo, "ukunganyamezeli kwegluten" kunye "nokunganyamezeli kwegluten" zisetyenziswa njengegama eliqhelekileyo kuzo zonke iimpendulo zokunganyamezeli ezinokuthi zenzeke ngokunxulumene negluten. Oku kubandakanya zombini isifo se-celiac kunye novakalelo lwe-gluten.
Ngelixa ukuxilongwa kwesifo se-celiac - isifo esizimelayo - sinokwenziwa ngokuqiniseka okuxhomekeke kwi-biopsy kunye neempawu ezithile zegazi, uvakalelo lwe-gluten alukho lula ngenxa yobunzima obukhankanywe ngasentla malunga novavanyo lokunganyamezeli kwe-gluten.
Iimpawu ezahlukeneyo zobuntununtunu be-gluten nazo azenzi lula ukuxilongwa. Iimpawu zobuntununtunu be-gluten zinokubandakanya ukuphazamiseka kokutya, kodwa kunye nentloko ebuhlungu, ukudinwa, ukuphazamiseka kokulala, ukuziva unenkungu, ubunzima bokugxila, i-ADHD, i-ADD, iimpawu ze-autism, ukuguquka kwemeko, isiyezi, okanye ukutyeba kakhulu okungasayi kuhamba nangona kunjalo. imizamo yakho engcono ishiya.
Zombini ukunganyamezeli kwe gluten kunokukhokelela (ngaphezulu) kwizifo ze-autoimmune okanye zibe mandundu. Ezi ziquka umzekelo B. Hashimoto's thyroiditis (ukudumba kwedlala lengqula okungapheliyo) okanye isifo samathambo.
Ingqolowa
Ngenxa yokuphelela, ukungahambi kakuhle kwengqolowa, okuhlala kuchaphazela abantwana abancinci, kufuneka kukhankanywe. Kule meko, ukusabela kwe-allergies kujoliswe ngokukodwa kwiiprotheni zengqolowa, kungekhona nakwiiprotheni ezivela kwezinye iintlobo zengqolowa.
Ukutya okungekho gluten jikelele ke ngoko akunakusoloko kunceda apha, kuba ingqolowa inegluten kunye nezinye iiproteni ezinokuba nempembelelo ye-allergenic.
Nangona kunjalo, njengobuntununtunu begluten, iimpawu zokwaliwa yingqolowa zinokwahluka kakhulu kwaye ziye kufikelela kwi-neurodermatitis kunye nokuxhuzula.
Uxilongo lwenziwa ngokubhaqa izilwa-buhlungu ze-IgE ezihambelanayo, ezixhaphakileyo zokwaliwa ngoko nangoko. Apha iimpawu zivame ukubonakala kwimizuzu embalwa emva kokusetyenziswa kwe-allergen efanelekileyo (apha ingqolowa).
Kwimeko ye-gluten ubuntununtunu, kwelinye icala, iimpawu zinokuthi zenzeke kunye nexesha, okt emva kweentsuku ezimbalwa, nto leyo eyenza kube nzima kakhulu ukuqaphela unxibelelwano - zombini kwisigulane kunye nogqirha.
Uvelwano lweGluten luchaphazela abantu abaninzi - bambalwa kakhulu abantu abazi malunga nalo
Uvelwano lweGluten luchaphazela abantu abaninzi - kwaye uninzi aluyazi. Sele sikhankanyile izizathu zoku ngasentla: Ubuzaza beGluten buzibonakalisa kwiimpawu ezinokuthi zibe zezinye izifo ezininzi kwaye ezihlala zingabonakali ngokukhawuleza emva kokusetyenziswa kwegluten - njengakwimeko yokwaliwa kohlobo olusondeleyo - kodwa emva kwexesha elithile. .
Ngaphaya koko, ekubeni iimpawu zinokuthatha ngeendlela ezahlukeneyo kunye nobukhulu kumntu wonke, akunakwenzeka ukuba ufikelele kwisigqibo sekhulu leepesenti malunga nobuzaza begluten ngokusekelwe kwiimpawu zodwa.
Iimpawu ezintandathu zeGluten
Siza kukwazisa kuqala kwiimpawu ezintandathu eziqhelekileyo ezinokukhapha uvakalelo lwegluten kwaye sikunike iingcebiso malunga nokuba ungaqiniseka njani ukuba - ukuba ukhathazwa zezi (okanye ezinye iimpawu ezingaqondakaliyo) - ujongene nobuzaza begluten okanye hayi.
Ngamanye amaxesha iimpawu zihlala kuphela iiyure ezimbalwa. Kwezinye iimeko, iimpawu ziqhubeka kangangeeveki ezininzi kwaye zide zibe zingapheliyo.
Ukunyanzelisa
Iingxaki zokwetyisa yenye yezona mpawu zixhaphakileyo zokunganyamezeli igluten. Ezi ziquka igesi, igesi engahambiyo, iintlungu zesisu ngaphandle kobungqina bezonyango, ukuqunjelwa, isifo sohudo, okanye zombini.
Ngokuqhelekileyo, abantu abanezi mpawu - ukuba akukho zizathu zomzimba ezinokuthi zifumaneke ngeendlela eziqhelekileyo zokuxilonga - ziqwalaselwa ngugqirha kunye nokuxilongwa kwesifo se-bowel syndrome.
I-Migraines kunye nokudakumba
Nangona iingxaki zokugaya zivame ukuphakamisa ukukrokra ukuba ukutya kunokubandakanyeka ekuphuhliseni kwabo, oku kunqabile ukuba kube njalo ngentloko kunye nemigraines. Kwanezinye iingcali ze-migraine zithi unxulumano phakathi kokutya okuthile kunye nokuhlaselwa yintloko yintelekelelo okanye izigqibo eziphosakeleyo zesigulana.
Ingaba yingcinga yokuba i-migraines ihlala isenzeka kwezo zigulana zixhomekeke ekuguquguqukeni kweswekile yegazi okanye ukutya okuneswekile eninzi, kwizigulana ezinochuku kukutya okutyebileyo kwi-histamine (itshizi evuthiweyo, iwayini, intlanzi etshayayo, njl.njl.), okanye kwizigulana ezingakwaziyo ukunyamezela i-caffeine, ngaphandle kobungqina besayensi-inokungathandabuzeki.
Nangona kunjalo, unxibelelwano phakathi kwe-gluten kunye nentloko ayinakungabaza.
Izifundo ezininzi sele zibonise ukuba ukunganyamezeli kwe-gluten akuyongxaki nje eyenza umonakalo emathunjini, kodwa sisifo esinokubangela ukuphazamiseka okucacileyo kwe-neurological, kubandakanywa yintloko.
Ngokomzekelo, ubhala uGqr. Rodney Ford weSibhedlele saBantwana seGastroenterology and Allergy eChristchurch, eNew Zealand kwincwadi yakhe ethi “The Gluten Syndrome: A Neurological Disease” ethi igluten iyonakalisa inkqubo yemithambo-luvo kuzo zombini izifo ze-celiac kunye novakalelo lwegluten kwaye ngaloo ndlela ibangela imithambo-luvo. iimpawu. Kwisishwankathelo sakhe uthi:
I-Gluten inokubangela umonakalo we-neurological ngenxa yendibaniselwano ye-anti-reacting cross-reacting, ukugula kwe-serum, kunye ne-toxicity ngqo. Lo monakalo unokuzibonakalisa kwingxaki yokulawula inkqubo ye-nervous autonomic, i-cerebellar ataxia (ukuphazamiseka kokuhamba okuvela kwingqondo), i-hypotension (uxinzelelo lwegazi oluphantsi), ukuphazamiseka kophuhliso kunye nokufunda (kubantwana), ekudakaleni, kunye ne-migraine. kunye neentloko.
dr ngakumbi:
Akunamsebenzi ukuzama ukucacisa iindidi zeempawu zabantu abane-gluten-sensitive kunye nomonakalo wamathumbu kunye nokusilela kwezondlo xa i-gluten iyona nto iphambili kule ntlungu, ebizwa ngokuba yi "gluten syndrome".
Ukutshotshozela kunye nokuba ndindisholo ezingalweni nasemilenzeni
Isiyezi, ukuphazamiseka kwebhalansi, kunye neemvakalelo zobuthathaka, ukubetha, okanye ukuphazamiseka kweengalo kunye nemilenze kubonisa ukuphazamiseka kwinkqubo ye-nervous kwaye ngoko kunokubonisa uvakalelo lwe-gluten.
Izifo ezizenzekelayo
Nkqu nezifo ezizimelayo ezifana ne-B. Hashimoto's chronic thyroiditis okanye i-rheumatoid arthritis-inokuba luphawu lobuntununtunu kwi-gluten okanye yenziwe mandundu kakhulu ngolo hlobo.
Fibromyalgia
I-Fibromyalgia mhlawumbi ayisosifo, kodwa i-complex yeempawu ezinesizathu esingaziwayo. Ngokufana nesifo se-bowel esicasulayo, ukuxilongwa kwe-fibromyalgia kwezinye iimeko kunokuba yinto engaphezu kokuxilongwa kweentloni kuba akukho ngcaciso inokufumaneka kwiimpawu ezikhoyo.
Kodwa ngaba ukuxelelwa ukuba unesihlunu kunye neentlungu ezidibeneyo zinceda ngokwenene? Igama elithi "fibromyalgia" alithethi enye into. "I-Fibro" ithetha izicubu ezidibeneyo, "i-myo" ithetha izihlunu kwaye "i-algia" ithetha intlungu.
Kodwa ubuya kuziva njani ukuba iimpawu zakho-nantoni na ozibizayo-zazingekho nto ngaphandle kwemiphumo yokungabonakali kwe-gluten? Kuthekani ukuba iimpawu zakho ziphuculwe ngokuphawulekayo xa utshintshe ukutya kwakho?
Kuthekani ukuba awufuni ngenene i-antidepressants, iziphumlisi zemisipha, iintlungu, njl.
Kwi-dissertation yakhe esuka kwi-2005 kwi-faculty yezokwelapha yeYunivesithi yaseMunich, uDkt Mario Krause wezonyango waqala iprojekthi kunye nezigulane ze-fibromyalgia ezilandela ukutya kokuphelisa kwaye zabika ngemeko yabo ngamaxesha aqhelekileyo.
UKrause wabhala ukuba wayekhuthazekile ukuba enze iprojekthi enjalo ngezifundo zangaphambili ze-syndrome yokudinwa okungapheliyo (CFS) kunye nokunganyamezeli kokutya, kunye nomsebenzi we-Enstrom.
Le yokugqibela yakwazi ukubonisa ukwanda kwe-IgG antibody deposits eluswini lwezigulane ze-fibromyalgia ukuze umntu acinge ukuba i-fibromyalgia inxulunyaniswe nokutya kokutya okanye ubuncinane iyancipha ngabo.
Iyeza eliqhelekileyo, nangona kunjalo, alicingi kakhulu malunga nonxibelelwano phakathi kwe-IgG antibodies kunye nezikhalazo ezithile ezingapheliyo, kwaye kwiimeko ezininzi, lide licebise ngokuchasene nezithintelo zokutya, njengoko ezi zingenanjongo.
Izigulana ezingama-68 eziye zafunyaniswa ukuba zine-fibromyalgia ngokwezonyango i-avareji yeminyaka eyi-10 ngoku zithatha inxaxheba kwiprojekthi kaKrause. Emva kweeveki ze-8, apho baphelisa khona oko kutya ekudleni kwabo apho i-antibodies ye-IgG ifunyenwe (= ukuphelisa ukutya), kuphela i-25% yezigulane ezikhalaza ngeentlungu zemisipha. Ekuqaleni kophononongo, bekuyi-66%. Ekuqaleni, i-63% yalala kakubi kakhulu, emva kweeveki ezi-8 zokutya yayiyi-22% kuphela. Iintlungu ezidibeneyo zihamba kunye ne-54% yezigulane ngaphambi kokufunda kwaye emva kweeveki ze-8 kuphela i-29%.
Zonke ezinye iimpawu nazo zaphuculwa kakhulu, nokuba i-migraines, ukudandatheka, i-bladder ecasulayo, ubunzima bokufumana amagama, intlungu yomqolo, ixesha elibuhlungu lokuya exesheni, ukubetha okanye ukuhamba kweenyawo, i-tinnitus, i-mucous membranes eyomileyo, izandla ezidumbileyo, iinyawo kunye nobuso, njl.
Izigulana azilandelanga kuphela ukutya okungekho gluten, kodwa ukutya okuphelisayo, okuthetha ukuba nabo bakunqanda okunye ukutya okuthe kwajika kwaba yingxaki kubo buqu kuvavanyo lwe-IgG.
Nangona kunjalo, kuba i-gluten yenye yezona zinto zixhaphakileyo, kufanelekile ukuqala nge-gluten-free kunye nokutya okungenalo ubisi, ngakumbi kubantu abangafuniyo/abangakwaziyo ukwenza uvavanyo lwe-IgG.
Ukudinwa rhoqo
Abanye abantu bahlala bediniwe, kwaye abanye bahlala bediniwe emva kokutya kwaye baqale bangakwazi ukwenza nto. I-Chronic Fatigue Syndrome (CFS) ligama eliqhelekileyo elisetyenziswa ukuchaza abantu ababomi babo bemihla ngemihla buphazanyiswa kukudinwa okuthe rhoqo.
Nangona kunjalo, uninzi lwabasebenzi bezonyango abalulolunye alubhekiseli kwesi sifo njengesifo, njenge-fibromyalgia (apho ukukhathala kunokuba luphawu oluntsonkothileyo). Okokugqibela, iCFS (Chronic Fatigue Syndrome) kwakhona ligama nje lemeko kwaye ayinikezi nkcazelo ngezizathu ezinokwenzeka.
Ngenzeka, ukudinwa rhoqo yenye yeempawu ezinokunyamalala ngokukhawuleza ukuba u-gluten-sensitive emva kokutshintshela kwi-gluten-free diet.
Kwiprojekthi ekhankanywe ngasentla, ngaphambi kokutshintshwa kokutya, i-60% yezigulane zazikhathele ngokungapheliyo emini kwaye i-42% yahlupheka ngenxa yokungabikho kokuqhuba. Emva kweeveki ezisi-8, ngama-22% kuphela azichaze njengabadiniweyo kwaye kuphela i-17% njengababuthathaka.
Ngaba nawe unengxaki yokunganyamezeli i-gluten?
Ukuba unomnye okanye ngaphezulu kwezi mpawu, okanye ukuba zivela ngokukhawuleza, kwaye uhlala udla ukutya okune-gluten, ngoko iimpawu zakho zinokuthi zihlobene ne-gluten.
Kodwa unokufumanisa njani ukuba awunakunyamezela i-gluten?
Okokuqala, bhala phantsi zonke iimpawu ozibonayo ngawe—ezingaqhelekanga nezinganyangekiyo. Qiniseka ukuba ubhala phantsi zonke iimpawu zakho zangoku, kubandakanywa nezo ungadibanisi negluten esingazibhalanga apha.
Ngoko ke musa ukulawula iimpawu ezithile kwasekuqaleni kuba ukrokrela ezinye oonobangela. Kunokwenzeka ukuba i-gluten ibeka ityala.
Ngoko ke, umzekelo, ukuba uqaqanjelwa ngumqolo, bhala phantsi iintlungu zomqolo kuluhlu lwakho, nokuba ucinga ukuba kungenxa yokuba uhleli phantsi.
Yenza uvavanyo lweentsuku ezingama-60!
Emva koko, ixesha leentsuku ezingama-60, susa zonke iimveliso ezivela kwisidlo sakho esiqulethe i-gluten. Musa ukusika nje isonka esine-gluten kunye ne-pasta ene-gluten. Kwakhona khumbula ukuba i-gluten inokufumaneka kukutya okuninzi okucutshungulweyo njengokongeza kokutya, okufana ne-B. kwiilekese ezininzi nakwisoseji.
Ngoko funda uluhlu lwezithako ngononophelo xa uthengela kwaye ubuze indawo yokutyela ukuba isitya osi-odolileyo asinagluten.
Ngaba uziva ukhathazekile xa ucinga ngetyala leentsuku ezingama-60? Ngaba uyathandabuza ukuba ungayenza? Awuziva uphoswa kwisidlo sakusasa sakho. Kwaye ngandlel’ ithile awucingi ukuba isonka sakho “esisempilweni” esenziwe ekhaya sisenokwenzakalisa nawe?
Zonke ezi ngcinga zithandabuzekayo zinokukhomba ukunganyamezeli ngokukodwa. Sihlala singamakhoboka kwezo zinto zisenzakalisa kakhulu kwaye umzimba wethu ubuzikhusela ngokungxamisekileyo ixesha elide.
Thatha uvavanyo! Ziintsuku ezingama-60 kuphela! Ungayenza!
Ukuba iimpawu zakho zihlala zingatshintshanga, kusenokwenzeka ukuba awunabo ubuntununtunu begluten okanye ukutya kwakho kusenegluten-umzekelo ekutyeni okucutshungulweyo - othe wakuphosile.
Ukuba iimpawu zakho zihamba okanye ziphucuka, ngoko uziva ubuthathaka kwaye kufanelekile ukunamathela kwisidlo esingenagluten.
Ngaba iimpawu zakho ziyahamba, kodwa awukwazi ukukholelwa ukuba ukutya okungekho gluten kuyikhredithi kuyo? Emva kwayo yonke loo nto, inokuba yinto eyenzeka ngengozi, akunjalo?
Emva koko wenze i-cross-check emva kokutshekisha iintsuku ezingama-60. Ngoku kungcono ukuba utye iimveliso ezinegluten kwisidlo ngasinye. Umzimba wakho uya kukubonisa emva komhla wokuqala we-gluten ukuba ungathanda ukutyiswa kwakhona ngaphandle kwe-gluten.
Ukutya okungekho gluten
Ukutya okungenagluteni ayibandakanyi ingqolowa, irayi, irhasi, isipelingi, iKamut, ioats, ieinkorn, i-emmer, kunye nazo naziphi na iimveliso eziqulathe ezi nkozo. Gcina ukhumbula ukuba iimveliso ezilungele ukutyiwa ezinokuthi zikhawuleze zifike engqondweni ngomgubo kunye neesiriyeli, ezinjengeemveliso ezingenagluten, zinokuqulatha izithako ezinegluten. B. iisuphu ezikhawulezileyo, iisosi, izinxibo zesaladi, imivalo yetshokolethi, nokunye okuninzi.
Kwelinye icala, iquinoa, i-buckwheat, i-millet, i-amaranth, irayisi, umbona, kwaye, ngokuqinisekileyo, amandongomane engwe, i-chestnuts, umgubo weteff, kunye nomgubo wendongomane azinagluten. I-Tigernuts (ekwabizwa ngokuba yi-chufas), ii-almonds, i-brown millet flakes, kunye ne-chestnuts zingasetyenziselwa ukudibanisa ukutya okumnandi kakhulu kunye nesiseko-njengoko iresiphi yethu yasekuseni engezantsi ibonisa.
