Phumeza ngokufanelekileyo Ukutya okungekho Gluten

I-Gluten inokwandisa izifo ezahlukahlukeneyo ezingapheliyo kwaye ibe negalelo kwezinye izifo. Ngakolunye uhlangothi, abantu abanovelwano lwe-gluten banokuphucula iimeko ezingapheliyo ngokuphepha i-gluten. Nangona kunjalo, abeendaba baqhubeka besithi ukutya okungekho gluten akunempilo okanye akukho nto. Njengoko kunjalo rhoqo, okuchaseneyo kuyinyani: isondlo esingenagluten sinempilo kakhulu, kodwa kuphela ukuba uyiphumeza ngokuchanekileyo. Sicacisa ukuba ungayitya njani igluten-EMPILO.

Ukutya okungenaGluten-Uyenza njani ngokufanelekileyo

Ukutya okungekho gluten kunefashoni kakhulu okwangoku. Kodwa abantu abaninzi badla i-gluten-free ngaphandle kokwazi ngokwenene ukutya i-gluten-free kunye nempilo ngexesha elifanayo. Ngenxa yokuba i-gluten-free ayisoloko ithetha ukuba ukutya okufanelekileyo kusempilweni. Nangona kunjalo, ukuba uyayazi indlela yokuziqhelanisa ne-gluten-free okanye ukutya okuphantsi kwe-gluten ngokuchanekileyo, ngokuqinisekileyo uya kuzuza kolu hlobo lokutya - nokuba unokunganyamezeli kwe-gluten okanye cha.

Ulwazi malunga nemiphumo enokubakho ye-gluten kunye neempawu zokunganyamezeli kwe-gluten inokufumaneka ekupheleni kwesicatshulwa.

Ukutya okungenaGluten kunye neendaba eziqhelekileyo

Nangona kunjalo, umntu uhlala efunda kwaye eva ukuba ukutya okungekho gluten kuyimfuneko kuphela ukuba unesifo se-celiac. Nangona kunjalo, isifo se-celiac sichaphazela kuphela abantu abambalwa (eJamani malunga ne-1 ekhulwini labemi). Abanye abantu bebengayi kuxhamla kwi-gluten-free diet. Okuphikisanayo. Ukutya okungekho gluten akuyonto iphilileyo kodwa ibeka imingcipheko yempilo. NgoMeyi ka-2017, bekukho izihloko zeendaba ezinje malunga nazo zonke iindaba kunye ne-portal yolwazi:

• Ayinagluten? “Akukhuthazwa,” zilumkisa iingcali
• I-Gluten-free ayilona i-panacea
• Ukutya okungekho gluten akunanjongo ngaphandle kokunyamezela
• I-gluten-free kubantu abasempilweni ayikhuthazwa
• Ngaba ukutya okungenagluten kuyingozi kwintliziyo?
• Nabani na otya i-gluten-free unokubeka impilo yakhe engozini
• Ukutya okungekho gluten kuyingozi kakhulu

Ukutya okungenayo iGluten kunokuba nempilo kwaye kungabi sempilweni

Ngelishwa, akukho nanye kwezi portals enika abafundi babo ngolwazi oluluncedo ngokwenene. Akukho nto ichazayo ukuba kukho ukutya okungenampilo kunye nokutya okungekho gluten. Akukho namnye okhankanya ukuba phantse nayiphi na ukutya kunokwenziwa kokubi kunye nempilo - nokuba iqulethe i-gluten okanye ayikho. Akukho nanye ebonisa indlela yokuphumeza ngokufanelekileyo ukutya okungekho gluten ukuze kube sempilweni ngokwenene.

Endaweni yoko, ukutya okungenayo i-gluten kubonakaliswe ngokukhawuleza njengento enobungozi, engenanto, kwaye engafanelekanga, inkcazo engqina izikhewu ezibalulekileyo kulwazi okanye umnqweno wokudimaza abantu ukuba batye ukutya okunempilo, ukudida kunye nokungazinzi.

Ukutya okungekho gluten akuyongxaki

I-trigger yezi zihloko ezingentla yayingaphantsi kophando olupapashwe kwiBritish Medical Journal ngoMeyi 2nd, 2017. Kuyo, abaphandi bavavanya imibuzo (kwisondlo) ukusuka kumawaka amaninzi abantu kwaye bafumana oku kulandelayo:

Ukutya kwexesha elide okuqulethe i-gluten akuhambelani nomngcipheko okhulayo we-coronary artery disease. Ukuphepha i-gluten, ngakolunye uhlangothi, kunokubangela ukuba utye ukutya okuziinkozo okumbalwa, kukubeka emngciphekweni we-fiber kunye nokusilela kwe-vitamin B, nto leyo enokunyusa umngcipheko wesifo senhliziyo. Ukutya okune-gluten ephantsi ke akukhuthazwa ukukhuthaza impilo yentliziyo. Ngoko yintoni ingxaki?

Ukutya okungekho gluten kufuneka kunempilo

Aba baphandi abanalo uluvo lokuba i-gluten ibalulekile okanye isempilweni, hayi, badibanisa nje ukutya okungenagluten okanye okune-gluten kunye nokutya okungenampilo. Bakholelwa ukuba ukutya okungekho gluten kuncinci kwifiber kunye ne-vitamin B ephantsi. Ngoko ke, bakholelwa ukuba kuphela ukutya okune-gluten okuqulethe i-fiber eyaneleyo kunye neevithamini ze-B.

Nangona kunjalo, oku kubuxoki kwaye kubonisa ukuba ngokucacileyo akwaziwa ukuba ungayitya njani i-gluten-free kunye nokutya okupheleleyo ngexesha elinye. Kuyinyani ukuba iimveliso ezininzi ezenziwe nge-gluten-free-made azikho sempilweni, njengoko zibandakanya phantse kuphela umgubo, zihlala zineswiti kakhulu, kwaye zinezongezo ezininzi. Sabhala malunga nale minyaka edlulileyo: ukutya okungekho gluten okungenampilo

Kodwa kukho ukutya okuninzi okuqukethe i-gluten okwenziwe ngomgubo okungenampilo. Ukujonga oku, kufuneka ujonge kuphela i-assortment ye-bakery.

Nangona kunjalo, ubukho nje beemveliso ezingenagluten ezingenampilo akuthethi ngokuzenzekelayo ukuba yonke ukutya okungenagluten akunampilo. Ngaphandle koko, unokuthi kwakhona ukuba iitapile azikho mpilweni (kuba ziqhotyiswe ngamafutha amadala kwivenkile ye-chip) okanye eso siqhamo siyingozi kakhulu (ngenxa yokuba zikhonkxiwe ngeswekile kwaye azikho mpilweni kule fomu).

Konke oku kuya kubonisa ukuba ungalungisa ukutya okunempilo kunye nokungenampilo.

Isonka se-gluten-free kwikholamu yesine sisonka se-gluten-free sohlobo olufumaneka kwiigrosari ezingenayo i-gluten (ezenziwe ngerayisi egcweleyo kunye nomgubo we-millet). Kodwa esi sonka sinokuqhubeka nesonka esipheleleyo esinegluten xa kufikwa kwizinto ezibalulekileyo. Ihlwempuzekile nje kancinci kwifiber yokutya. Isonka esingenaGluten sikwakumgangatho ophezulu kunesonka esimhlophe ngokubhekiselele kuzo zonke izinto ezibalulekileyo ezidwelisiweyo kwaye zingaphezulu kunezonka ezixutyiweyo ngokubhekisele kwizinto ezininzi ezibalulekileyo.

Isonka esingenaGluten sibonelela ngezinto ezininzi ezibalulekileyo

Isonka esingenayo i-gluten kwikholamu yesihlanu sisonka esivela kwicandelo lethu leresiphi. Iqulethe

• Iipesenti ezingama-30 ngaphezulu kweprotheyini kunesonka esine-gluten-esiqulethe i-wholemeal kunye neprotheyini engaphezulu kakhulu kuzo zonke ezinye izonka,
• kuphela isiqingatha seecarbohydrates ezininzi, kodwa amafutha anempilo,
• ifayibha eninzi njengesonka se-wholemeal, ngaphezulu kwefiber ephindwe kabini njengesonka esimhlophe,
• Ubuninzi bevithamin E buphindwe kathandathu kunesonka esipheleleyo,
• ngaphezu kwe-1 i-vitamin B eninzi,
• ubuninzi bevithamin B2,
• ngaphezu kokuphindwe kabini kwe-vitamin B6,
• intsimbi eninzi,
• ngakumbi i-magnesium,
• ngaphezu kwe-calcium ephindwe kabini kwaye
• phantse i-zinc eninzi kunye ne-potassium njengesonka esipheleleyo.

Ukutya okungenagluteni ke ngoko kunokwenziwa ukuba kusempilweni kakhulu, kutyebe kwifiber kunye nezinto ezibalulekileyo, kwaye akukho mpilo kwaye akukho bungozi. Kufuneka nje ukwazi ukuphumeza ukutya okungekho gluten ngokuchanekileyo, zeziphi iimveliso ezifanelekileyo kwaye ezingekhoyo.

Naluphi na uhlobo lwesondlo olungaphelelanga alufanelekanga

Ngokusisiseko, abaphandi, oogqirha, kunye namajelo eendaba abalumkisa ngokuchasene nokutya okungekho gluten kufuneka balumkise ngokuchasene nokutya okuncinci kwifiber kunye nezondlo ezenziwa luninzi lwabantu. Ngenxa yokuba abaninzi abantu bakhetha iimveliso zomgubo omhlophe, badla i-gluten eninzi, kodwa akukho fibre kunye neevithamini B ezimbalwa kuphela. Aba bantu bomelezwa nakwindlela yabo yokutya embi ngezilumkiso ezingenayo i-gluten. Enyanisweni - njengoko uyazi ngoku - umntu akufanele alumkise ngokutya okungekho gluten, kodwa ngokuchasene nayo yonke indlela engaphelelanga yesondlo.

Isiphelo: Isondlo esingenayo iGluten sisempilweni – ukuba yenziwe ngokuchanekileyo!

• Kukho iindlela ezahlukeneyo zokunganyamezeli i-gluten: akukho kuphela isifo se-celiac kodwa kunye nokunganyamezeli kwe-gluten okungahambelani nesifo se-celiac. Bonke abo bachaphazelekayo bazuza kakhulu kukutya okungekho gluten okuphunyezwe ngokufanelekileyo.
• Uvakalelo lomntu kwi-gluten lunokwahluka kakhulu. Oku kuthetha ukuba: Ngokukodwa kwimeko yokunganyamezeli kwegluten ngaphandle kwesifo se-celiac, kusenokwenzeka ukuba izixa ezithile zegluten ziyanyamezelwa, ngoko akuyomfuneko ukuba uphile i-100% engenagluten. Ukutya okunegluten esezantsi kuhlala kwanele apha - ngakumbi ukuba uqala ngokukhetha imithombo yegluten ephilileyo kwaye okwesibini uphephe ingqolowa yegluten. Ngenxa yokuba i-spelled gluten ihlala inyamezeleka ngakumbi. Izixa ezincinci zeemveliso ezipela ukutya okuziinkozo zinokunyamezeleka. Ukuba i-gluten ithintelwa kangakanani kwaye inyamezeleka kangakanani yinto ekufuneka wonke umntu ochaphazelekayo azizame ngokwakhe.
• Nabani na onengxaki yokunganyamezeli igluten kwaye enqanda igluten okanye ukunciphisa ukusetyenziswa kwegluten amava okuphucuka okubalulekileyo kwintlalontle yabo, unokuphelisa iimpawu ezikhoyo okanye azipholise ngokupheleleyo, kwaye unokuthintela ngesazela izifo.
• Ewe kunjalo, ukuba awunayo i-gluten-sensitive, akufuneki uphile i-gluten-free okanye i-low-gluten. Oko akuthethi, nangona kunjalo, ukuba abantu abangenayo i-gluten kufuneka badle i-baguettes, i-table rolls, kunye nezinye iimveliso ezenziwe ngomgubo ukuya kumxholo wentliziyo yabo.
• Ngenxa yokuba ezi zinto zibhakiweyo - njengeemveliso zomgubo ezingenagluten-ziswele ifayibha, iivithamini ze-B, kunye nezityalo zesibini. Ngoko ke, abantu abadlayo "ngokuqhelekileyo" baxhatshazwa ngokubanzi kwimiphumo yempilo yokutya okungaphelelanga ngokukhawuleza okanye kamva.
• Ngoko ke kufanele kunikelwe isilumkiso nxamnye nokutya okungaphelelanga komgubo owenziwe ngomgubo yaye ngaloo ndlela kunxamnye nokutya okwenziwa ngabantu abaninzi kumazwe ahambele phambili kwezoshishino!
• Ukutya okungekho gluten okunempilo nako ke ngoko nako nakokonwatyelwa ngabantu abangakhathaliyo kwigluten ngaphandle kokungalunganga.

isiphelo

Izihloko ezicatshulwe ekuqaleni aziyonto ngaphandle kobuxoki obuphosa ngabom ukutya okunempilo kakhulu, okubalulekileyo kubantu abane-gluten-sensitive, ekukhanyeni okubi, ukungcolisa iimveliso ezinempilo kwaye bathintele abantu ukuba batye kwaye baphile impilo enempilo.