John Myers
Ukuhlolwa kwezokwelapha kuvame ukuhluleka uma kuziwa ekunqumeni ukungabekezelelani kwe-gluten (ukungabekezelelani kwe-gluten). Umphumela uvame ukuba mubi, kuyilapho labo abathintekile beqhubeka nokuhlushwa inqwaba yezimpawu futhi bavame ukubizwa ngokuthi iziguli ezithinta ingqondo. Ingabe nawe uhlushwa ukungabekezelelani kwe-gluten? Mhlawumbe ungazi? Sethula izimpawu eziyisithupha ezivamile ezivame ukuhlotshaniswa nokuzwela kwe-gluten kodwa ezingaziwa kanjalo, ngenxa yalokho, ziphathwa ngokungalungile noma zingaphathwa nhlobo.
Ukungabekezelelani KweGluten - Ukuhlukunyezwa Okungaziwa
Ukungabekezelelani kweGluten kungazibonakalisa ngezimpawu eziningi. Imvamisa, wukungagayeki kokudla, imvamisa ukuqaqamba kwekhanda, izinkinga zokugxilisa ingqondo njalo, futhi hhayi ukukhuluphala ngokweqile okungamane kuncishiswe.
Ngeshwa, ukungabekezelelani kwe-gluten akuseyona ingxenye yendlela yokuxilonga evamile yodokotela abaningi - nakuba abantu abaningi ngokwengeziwe behlushwa ukungabekezelelani kwe-gluten okungabonakali kanye nobunzima empilweni yansuku zonke kubi kakhulu kunokulungile ngenxa yezinhlobonhlobo zezimpawu zokungabekezelelani kwe-gluten.
Izimpawu ngaphandle kwesizathu? – Umbiko wenkundla
UMarika waba nezinkinga zokugaya ukudla iminyaka eminingi futhi kwatholakala ukuthi une-irritable bowel syndrome, engenathemba kakhulu, ebonisa inkimbinkimbi yezimpawu imithi evamile engazi izimbangela zazo noma amakhambi azo. Udokotela akakaze acabange ngokungabekezelelani kwe-gluten.
Njengoba uMarika wayengasakwazi ukulala ubusuku bonke, wayevame ukuhlushwa i-migraine, ezwa izinhlungu lapha nalapha ngaphandle kokuthola imbangela yalokho, futhi waba nomunyu ngenxa yakho konke lokhu kukhubazeka ngokomzimba, ekugcineni wathola i-odyssey eyodwa ende. kusukela kudokotela kuya kudokotela cishe ngonyaka odlule ekugcineni uthole ukuxilongwa. Kodwa kwakungekona ukubekezelelana kwe-gluten, kwakuyi-fibromyalgia.
Ngeshwa, lokhu kuxilongwa akuzange kushintshe lutho ngesimo sakhe. Izimpawu zikaMarika zazisekhona futhi imithi emisiwe (imithi yokucindezeleka, izinhlungu, namaphilisi okulala) yayinomphumela omncane noma wesikhashana nje; kunalokho, nazo zaletha imiphumela engemihle.
Ukwelapha ukushisa, ukufaka amakhaza, ukugeza ngodaka, i-acupressure, i-hydrotherapy, i-guaifenesin, nokunye. - U-Marika udlule kuzo zonke ezinye izindlela ezinconyelwe i-fibromyalgia - ngaphandle kwempumelelo.
I-Guaifenesin empeleni iwumuthi wokukhwehlela we-expectorant okuthi, ngokombono kadokotela waseMelika, nayo kuthiwa iwusizo kwezinye izimo nge-fibromyalgia.
Ezinyangeni eziyisithupha ezedlule, u-Marika wafunda isihloko mayelana nezimpawu ezingase zibe khona zokungabekezelelani kwe-gluten. Ethathekile, wazibona kuzo zonke izimpawu ezisohlwini. Izinkinga ezifana ne-IBS zingabangelwa ukuzwela kwe-gluten, kusho.
Ukwengeza, ukungabekezelelani kwe-gluten kungaholela ku-migraines, ukucindezeleka, ukuphazamiseka kokulala, nezinye izimpawu eziningi kwabanye abantu. Kodwa-ke, kwakungekho lutho lokufunda nge-fibromyalgia. Noma ingabe? Ingabe i-fibromyalgia ayiyona into echazwe lapho?
Iqoqo lezimpawu ngaphandle kwesizathu esaziwayo, okungase futhi kube umuntu ngamunye othintekile.
Ngokushesha u-Marika wenza i-aphoyintimenti nodokotela wakhe futhi wamcela ukuthi ahlole ukungabekezelelani kwe-gluten. Kwadinga ukuncengwa okuningi ngoba ekuqaleni udokotela wakhe akasibonanga isizathu sokuhlolwa okunjalo.
Nokho, ngokuhamba kwesikhathi wahoxa, futhi uMarika wawulinda ngokulangazela umphumela - egcwele ithemba lokuthi ekugcineni uzokwazi ukuqeda lesi sihlava futhi maduzane akwazi ukuphila ngendlela evamile futhi ngaphandle kwanoma yiziphi izimpawu futhi. Khona-ke ukudumala: okungalungile, akukho ukungabekezelelani kwe-gluten.
Nokho, endleleni eya ekhaya, uMarika wanquma ukushintsha indlela adla ngayo. Kwakungeke kube buhlungu, wacabanga, uma nje ephila isikhashana ngaphandle kwe-gluten.
Eqinisweni, ukudla okungenalo i-gluten akuzange kumlimaze ngempela. Ngaphezu kwalokho: U-Marika usevele wazizwa engcono kakhulu ngosuku lwesithathu ngokudla okungenalo i-gluten. Amathumbu akhe acasukile abonakala ethule ngokuphawulekayo.
Naye wayelala kangcono ebusuku futhi ezizwa ephapheme ngokwengqondo futhi esebenza kahle emini. Ingabe wayenenkinga yokungabekezelelani kwe-gluten?
Ngemva kwamasonto amane esewonke, ukugaya kwakhe kwase kucishe kwaba ngokwejwayelekile. Futhi nakuba ngokuvamile ayephathwa yi-migraine cishe masonto onke, lokho kwakwenzeke kanye kuphela enyangeni edlule ekudleni okusha—futhi ngendlela ephawulekayo kancane.
Wayengasabuzwa ubuhlungu futhi ukucindezeleka kwakhe kwaphenduka injabulo eqabulayo ngenxa yokululama kungazelelwe.
Manje ngemva kwesigamu sonyaka uMarika eguqule ukudla kwakhe, wenza kangcono kunangaphambili. Akasenayo imigraines. Ukungagayeki kahle nokuqaqamba kubukeka sengathi sekuhwamukile futhi umoya wakhe ungowowesifazane oqinisekisa impilo.
I-Marika namanje ayithinti imikhiqizo kakolweni noma i-gluten futhi izohlala kanjalo. Wakhumbula ubuhlungu obungachazeki - ngezinye izikhathi emalungeni, ngezinye izikhathi emisipha - kahle kakhulu.
Imigraines, ukungalali ebusuku, kanye nokuphelelwa ithemba ngemva kokuvakashela udokotela akulula ukukukhohlwa. U-Marika uqinisekile ukuthi akakwazi ukubekezelela i-gluten.
Kwenzeka kanjani ukuthi i-gluten - iphrotheni eyinkimbinkimbi kwezinye izinhlamvu - idala zonke lezi zimpawu? Futhi kungenzeka kanjani ukuthi ukuhlolwa kokubekezelelana kwe-gluten kubuye kubi lapho kusobala ukuthi i-gluten edala izimpawu?
Yini i-gluten?
I-Gluten iyinhlanganisela yamaprotheni ahlukene angatholakali nje ukolweni kodwa nakwezinye izinhlamvu eziningi, isib. B. isipelingi, i-rye, i-oats, nebhali. Inqwaba yalokho okuthiwa okusanhlamvu kwakudala njenge-einkorn, i-Kamut, ne-emmer nayo iqukethe i-gluten.
Ngokusanhlamvu, i-gluten iyiprotheni yokugcina enikeza isithombo ngemisoco ngesikhathi sokuhluma. Ngakolunye uhlangothi, ebhikawozi labantu, i-gluten iqinisekisa ukuthi isinkwa sibambana kahle ngesikhathi sokubhaka.
Yiglue. Ngenxa yalesi sizathu, ama-agent abophayo afakwa njalo ekuphekeni kwesinkwa okunama-cereals angenayo i-gluten noma okusanhlamvu okungamanga, okumele athathe izindawo zokunamathela ze-gluten engekho.
Okusanhlamvu okungenayo i-Gluten kufaka i-millet, i-teff (uhlobo lwe-millet), nelayisi, kanye ne-pseudo-cereals quinoa, i-amaranth, kanye ne-buckwheat.
I-Gluten manje inamaqembu amabili, okuthiwa ama-prolamin, nama-glutelins. Lezi zihluka kancane ngesakhiwo sazo kuye ngokuthi hlobo luni lwezinhlamvu bese zinikezwa amagama ahlukene.
I-glutenin ejwayelekile kakolweni ibizwa ngokuthi i-glutenin.
Ama-prolamin abizwa ngokuthi i-gliadin kukolweni, i-avenin ku-oats, ne-secalinin ku-rye. Futhi lezi zinto manje zingahlukaniswa nakakhulu: ngoba ayikho i-gliadin eyodwa kuphela kakolweni, kodwa eziningi ezahlukene, okuyi-alpha, i-beta, i-gamma, ne-omega gliadin.
Ukuhlola ukungabekezelelani kwe-gluten ngokuvamile akusizi ngalutho
Ukuhlola okuvamile kokungabekezelelani kwe-gluten kubheka kuphela "into" eyodwa, okungukuthi amasosha omzimba alwa ne-gliadin ehlukile kwe-alpha noma ye-beta. Kodwa-ke, i-gluten iqukethe izinto eziningi eziyingozi kakhulu, njenge-B. igciwane likakolweni i-agglutinin, i-gluteomorphin (ebizwa nangokuthi i-gliadorphin, ekhiqizwa kuphela ngesikhathi sokugaya kwe-gliadin), bese kuba i-glutenin kanye ne-omega noma i-gamma gliadin.
Umuntu ngamunye noma inhlanganisela yalezi zinto nazo zingaholela ekuphenduleni kokungabekezelelani. Ngenxa yalokho, kungenzeka ukuthi ube nokuzwela kwe-gluten noma ukuhlolwa okujwayelekile kokubekezelela i-gluten kubuya kubi.
Ukuzwela KweGluten, Ukungabekezelelani KweGluten, Nokungabekezelelani KweGluten - Uyini Umehluko?
Kuleli qophelo, ungase uzibuze ukuthi yini umehluko phakathi kokuzwela kwe-gluten nokungabekezelelani kwe-gluten. Futhi yikuphi ukungabekezelelani kwe-gluten okuhlobene nakho. Izindaba ezinhle ukuthi womathathu la magama angabhekisela entweni efanayo.
Kodwa-ke, ikakhulukazi, "ukungabekezelelani kwe-gluten" kanye "nokungabekezelelani kwe-gluten" kusetshenziswa njengamagama ajwayelekile kukho konke ukusabela kokungabekezelelani okungenzeka mayelana ne-gluten. Lokhu kuhlanganisa kokubili isifo se-celiac kanye nokuzwela kwe-gluten.
Nakuba ukuxilongwa kwesifo se-celiac - isifo esizimele - singenziwa ngokuqiniseka okuhlobene ngokusekelwe ku-biopsy kanye nezimpawu ezithile zegazi, ukuzwela kwe-gluten akulula kangako ngenxa yobunzima obalulwe ngenhla mayelana nokuhlolwa kokubekezelela i-gluten.
Izimpawu ezahlukahlukene zokuzwela kwe-gluten nazo azikusizi kahle ukuxilongwa. Izimpawu zokuzwela kwe-gluten zingase futhi zihlanganisa ukuphazamiseka kokugaya ukudla, kodwa futhi nobuhlungu bekhanda, ukukhathala, ukuphazamiseka kokulala, umuzwa wokuba nenkungu, ubunzima bokugxilisa ingqondo, i-ADHD, i-ADD, izimpawu ze-autism, ukuguquguquka kwemizwa, isiyezi, noma ukukhuluphala okungasasuki naphezu kwalokho. imizamo yakho emihle ishiya.
Kokubili ukungabekezelelani kwe-gluten kungaholela (okuqhubekayo) ezifweni ze-autoimmune noma zibe zimbi nakakhulu. Lokhu kubandakanya isib. B. I-Hashimoto’s thyroiditis (ukuvuvukala kwegilo okungapheli) noma isifo samathambo.
Ukungezwani nokolweni
Ukuze kube nokuphelela, ukungezwani kukakolweni, okuvame ukuthinta izingane ezincane, kufanele kukhulunywe. Kulokhu, ukungezwani komzimba kuqondiswe ngokukhethekile kumaprotheni kakolweni, hhayi namaprotheni avela kwezinye izinhlobo zokusanhlamvu.
Ngakho-ke ukudla okuvamile okungenayo i-gluten akukwazi ukusiza ngaso sonke isikhathi lapha, njengoba ukolweni une-gluten kanye namanye amaprotheni angaba nomphumela we-allergenic.
Kodwa-ke, njengokuzwela kwe-gluten, izimpawu zokungezwani nokolweni zingahluka kakhulu futhi zifinyelele kude njenge-neurodermatitis kanye nesifo sokuwa.
Ukuxilongwa kwenziwa ngokuthola amasosha omzimba e-IgE ahambisanayo, okuyizinto ezivamile zokungezwani komzimba ngokushesha. Lapha izimpawu zivame ukuvela phakathi nemizuzu embalwa ngemva kokusetshenziswa kwe-allergen efanele (lapha ukolweni).
Endabeni yokuzwela kwe-gluten, ngakolunye uhlangothi, izimpawu zingase zenzeke ngokuhamba kwesikhathi, okungukuthi ezinsukwini ezimbalwa kamuva, okwenza kube nzima kakhulu ukubona uxhumano - kokubili esigulini nakudokotela.
Ukuzwela kweGluten kuthinta abantu abaningi - bambalwa kakhulu abantu abazi ngakho
Ukuzwela kweGluten kuthinta abantu abaningi - futhi iningi alikuqapheli. Sesizishilo kakade izizathu zalokhu ngenhla: Ukuzwela kweGluten kuzibonakalisa ngezimpawu ezingase zibe ezezinye izifo eziningi futhi ezivame ukungabonakali ngokushesha ngemva kokusetshenziswa kwe-gluten - njengasohlangothini lwe-allergies yohlobo olusheshayo - kodwa kuphela kamuva. .
Ngaphezu kwalokho, njengoba izimpawu zingathatha amafomu nobukhulu obuhlukene kuwo wonke umuntu, cishe akunakwenzeka ukuthola isiphetho esingamaphesenti ayikhulu mayelana nokuzwela kwe-gluten okusekelwe izimpawu zodwa.
Izimpawu Eziyisithupha ZeGluten
Sizoqale sikwethule ngezimpawu eziyisithupha ezijwayelekile ezingahambisana nokuzwela kwe-gluten bese sikunikeza amathiphu okuthi ungaqiniseka kanjani ukuthi wena - uma uhlushwa yilezi (noma ezinye izimpawu ezingaqondakali) - ubhekene nokuzwela kwe-gluten noma cha.
Ngezinye izikhathi izimpawu zithatha amahora ambalwa kuphela. Kwezinye izimo, izimpawu ziqhubeka amasonto amaningi futhi ziye zaba amahlalakhona.
Ukuzithoba
Izinkinga zokugaya ukudla zingenye yezimpawu ezivame kakhulu zokungabekezelelani kwe-gluten. Lokhu kuhlanganisa igesi, igesi engasuki, amajaqamba esiswini ngaphandle kobufakazi bezokwelapha, ukuqunjelwa, isifo sohudo, noma kokubili.
Ngokuvamile, abantu abanalezi zimpawu - uma kungekho zimbangela zomzimba ezingatholakala ngezindlela ezijwayelekile zokuxilonga - zibhekwa udokotela ngokuxilonga isifo sofuba esicasulayo.
I-Migraines nokucindezeleka
Nakuba izinkinga zokugaya ukudla ngokuvamile ziphakamisa izinsolo zokuthi ukudla kungase kuhileleke ekukhuleni kwazo, lokhu akuvamile ukuba kube nekhanda elibuhlungu kanye nemigraines. Ngisho nochwepheshe abathile be-migraine bathi ukuhlobana phakathi kokudla okuthile nokuhlaselwa yikhanda kumane nje kuyiziphetho ezingalungile zesiguli.
Kungakhathaliseki ukuthi umcabango wokuthi i-migraines ivame ukwenzeka kulezo ziguli ezithambekele ekushintsheni koshukela wegazi noma ukudla okunoshukela ophezulu ngokufanayo, ezigulini ezizwelayo ekudleni okucebile nge-histamine (ushizi ovuthiwe, iwayini, inhlanzi ebhemayo, njll.), noma ezigulini ezingakwazi ukubekezelela i-caffeine, ngaphandle kobufakazi besayensi - kungatshazwa.
Kodwa-ke, ukuxhumana phakathi kwe-gluten nekhanda akukwazi ukungabaza.
Ucwaningo oluningana seluvele lubonise ukuthi ukungabekezelelani kwe-gluten akuyona nje inkinga edala umonakalo emathunjini, kodwa kunalokho kuyisifo esingaholela ezinkingeni ezicacile zemizwa, kuhlanganise nobuhlungu bekhanda.
Ngokwesibonelo, kubhala uDkt. Rodney Ford weSibhedlela Sezingane Se-Gastroenterology and Allergy e-Christchurch, eNew Zealand emsebenzini wakhe othi “The Gluten Syndrome: A Neurological Disease” lapho i-gluten ilimaza isimiso sezinzwa kukho kokubili isifo se-celiac kanye nokuzwela kwe-gluten futhi ngaleyo ndlela kubangele izinzwa. izimpawu. Ngokufingqa kwakhe uthi:
I-Gluten ingabangela ukulimala kwezinzwa ngenxa yenhlanganisela yamasosha omzimba asabelayo, ukugula kwe-serum, kanye nobuthi obuqondile. Lo monakalo ungazibonakalisa ekuphazamisekeni kokulawula kwesistimu yezinzwa ezizimele, i-cerebellar ataxia (ukuphazamiseka kokuhamba okuvela ebuchosheni), i-hypotension (umfutho wegazi ophansi), ukuphazamiseka kokukhula nokufunda (ezinganeni), ekucindezelekeni, kanye ne-migraine. kanye nekhanda elibuhlungu.
dr ngokuqhubekayo:
Akusizi ukuzama ukuchaza izinhlobonhlobo zezimpawu zabantu abazwela i-gluten abanokulimala kwamathumbu kanye nokushoda kwezakhi lapho i-gluten iyimbangela eyinhloko kulokhu kuhlupheka, okubizwa ngokuthi "i-gluten syndrome".
Ukuluma nokuba ndikindiki ezingalweni nasemilenzeni
Isiyezi, ukuphazamiseka kwebhalansi, kanye nemizwa yokuba buthakathaka, ukuluma, noma ukuba ndikindiki ezingalweni nasemilenzeni nakho kubonisa ukuphazamiseka ohlelweni lwezinzwa ngakho-ke kungabonisa ukuzwela kwe-gluten.
Izifo ezizenzakalelayo
Ngisho nezifo ezizimele ezifana ne-B. Hashimoto's chronic thyroiditis noma i-rheumatoid arthritis - zingaba uphawu lokuzwela kwe-gluten noma zithuthukiswe kakhulu yilokho.
fibromyalgia
I-Fibromyalgia cishe ayisona isifo, kodwa inkimbinkimbi yezimpawu ezinembangela engaziwa. Ngokufanayo ne-irritable bowel syndrome, ukuxilongwa kwe-fibromyalgia kwezinye izimo kungase kube lutho ngaphandle kokuxilongwa kokuphoxeka ngoba akukho ncazelo engatholakala ngezimpawu ezikhona.
Kodwa ingabe ukutshelwa ukuthi unemisipha nezicubu ezixhumeneyo kuyasiza ngempela? Igama elithi "fibromyalgia" alisho lutho olunye. Igama elithi “Fibro” lisho izicubu ezixhumeneyo, elithi “myo” lisho imisipha bese elithi “algia” lisho ubuhlungu.
Kodwa ungazizwa kanjani uma izimpawu zakho-noma ngabe uzibiza ngani-zingekho ngaphezu kwemiphumela yokuzwela kwe-gluten engaziwa? Kuthiwani uma izimpawu zakho ziba ngcono ngokuphawulekayo lapho ushintsha ukudla kwakho?
Kuthiwani uma ubungawadingi ngempela ama-antidepressants, iziphumuli zemisipha, izidambisa-zinhlungu, njll., kodwa kunalokho udinga ukudla okungenalo i-gluten ngenxa yokuzwela kwakho kwe-gluten?
Encwadini yakhe evela ku-2005 ku-faculty yezokwelapha yaseNyuvesi yaseMunich, uDkt Mario Krause wezokwelapha waqala iphrojekthi ngeziguli ze-fibromyalgia ezazilandela ukudla kokuqeda futhi zibika ngesimo sazo ngezikhathi ezithile.
UKrause wabhala ukuthi wayegqugquzelekile ukwenza iphrojekthi enjalo ngezifundo zangaphambilini ze-chronic fatigue syndrome (CFS) nokungabekezelelani kokudla, kanye nomsebenzi we-Enstrom.
Lesi sakamuva sikwazile ukukhombisa ukwanda kwe-IgG antibody deposits esikhumbeni seziguli ezine-fibromyalgia ukuze umuntu acabange ukuthi i-fibromyalgia ixhumene nokungezwani nokudla okuthile noma okungenani ibhebhethekiswa yikho.
Umuthi ojwayelekile, nokho, awucabangi kakhulu ukuxhumana phakathi kwamasosha omzimba e-IgG kanye nezikhalazo ezithile ezingalapheki, futhi ezimweni eziningi, uze weluleke ngokumelene nemikhawulo yokudla, njengoba lokhu kungenangqondo.
Iziguli ezingama-68 ezake zaphathwa yi-fibromyalgia ngokwezokwelapha isikhathi esimaphakathi seminyaka eyi-10 manje zazibambe iqhaza kuphrojekthi kaKrause. Ngemva kwamasonto angu-8, lapho baqeda khona lokho kudla ekudleni kwabo okwakutholwe amasosha omzimba e-IgG (= ukudla kokuqeda), kuphela i-25% yeziguli ekhononda ngobuhlungu bemisipha. Ekuqaleni kocwaningo, bekungama-66%. Ekuqaleni, u-63% ulale kabi kakhulu, ngemva kwamasonto angu-8 okudla kwakungama-22% kuphela. Ubuhlungu obuhlangene buhambisana nama-54% eziguli ngaphambi kocwaningo futhi ngemva kwamasonto angu-8 kuphela ama-29%.
Zonke ezinye izimpawu nazo zaba ngcono kakhulu, kungakhathaliseki ukuthi i-migraines, ukucindezeleka, isinye esicasulayo, ubunzima bokuthola amagama, ubuhlungu beqolo, izikhathi ezibuhlungu zokuya esikhathini, izinyawo ezilumayo noma ezindikindiki, i-tinnitus, ulwelwesi lwamafinyila olomile, izandla ezivuvukele, izinyawo, nobuso, njll.
Iziguli azizange zilandele kuphela ukudla okungenazo i-gluten, kodwa ukudla kokuqeda, okusho ukuthi ziphinde zagwema okunye ukudla okwakuvele kube yinkinga kubo ngokwabo ekuhlolweni kwe-IgG.
Kodwa-ke, njengoba i-gluten ingenye yezifo ezivame kakhulu, kufanelekile ukuqala ngokudla okungenalo i-gluten kanye nokudla okungenalo ubisi, ikakhulukazi kubantu abangafuni/abangakwazi ukwenza ukuhlolwa kwe-IgG.
Ukukhathala njalo
Abanye abantu bazizwa bekhathele njalo, kanti abanye bahlale bekhathele befile ngemva kokudla futhi baqale bangakwazi ukwenza lutho. I-Chronic Fatigue Syndrome (CFS) yigama elivamile elisetshenziselwa ukuchaza abantu abakuphila kwabo kwansuku zonke kuthinyazwa ukukhathala okungapheli.
Kodwa-ke, izisebenzi eziningi zemithi ehlukile azibheki lesi sifo njengesifo, njenge-fibromyalgia (lapho ukukhathala kungase kube uphawu oluyinkimbinkimbi). Ekugcineni, i-CFS (Chronic Fatigue Syndrome) futhi iyigama nje lesimo futhi ayinikezi inkomba mayelana nezimbangela ezingase zibe khona.
Phela, ukukhathala okungapheli kungenye yezimpawu ezingashabalala ngokushesha kakhulu uma uzwela i-gluten ngemva kokushintshela ekudleni okungenalo i-gluten.
Kuphrojekthi eshiwo ngenhla, ngaphambi kokushintshwa kokudla, i-60% yeziguli zazikhathele isikhathi eside emini kanti ama-42% ahlupheka ngenxa yokuntuleka kokushayela. Ngemva kwamasonto angu-8, bangama-22% kuphela abazichaza njengabakhathele futhi abangu-17% kuphela njengababuthaka.
Ingabe nawe uhlushwa ukungabekezelelani kwe-gluten?
Uma unesinye noma eziningi zalezi zimpawu, noma uma zenzeka ngezikhathi ezithile, futhi udla njalo ukudla okune-gluten, izimpawu zakho empeleni zingase zihlobene ne-gluten.
Kodwa ungathola kanjani ukuthi awubekezeleli i-gluten?
Okokuqala, bhala phansi zonke izimpawu ozibonayo ngawe—ezingavamile nezingamahlalakhona. Qiniseka ukuthi ubhala phansi zonke izimpawu zakho zamanje, kuhlanganise nalezo ongazihlanganisi ne-gluten esingazibalanga lapha.
Ngakho-ke ungazilahli izimpawu ezithile zisuka nje ngoba usola ezinye izimbangela. Kungenzeka ukuthi i-gluten inecala.
Ngakho-ke, isibonelo, uma unezinhlungu ezingemuva, bhala phansi ubuhlungu bakho ohlwini lwakho, ngisho noma ekuqaleni ucabanga ukuthi kungenxa yokuthi uhlezi phansi.
Yenza isivivinyo sezinsuku ezingama-60!
Bese, isikhathi esiyizinsuku ezingama-60, susa yonke imikhiqizo ekudleni kwakho okuqukethe i-gluten. Ungagcini nje ngokusika isinkwa esine-gluten kanye ne-pasta equkethe i-gluten. Futhi khumbula ukuthi i-gluten ingatholakala ekudleni okuningi okugayiwe njengesengezo sokudla, njengo-B. kumaswidi amaningi ngisho nakumasoseji.
Ngakho-ke funda uhlu lwesithako ngokucophelela lapho uthenga futhi ubuze nendawo yokudlela ukuthi ingabe isidlo osi-ode asinalo i-gluten.
Ingabe uzizwa udidekile lapho ucabanga ngesivivinyo sezinsuku ezingama-60? Uyangabaza ukuthi ungakwenza? Awuzizwa uphuthelwa amaroli wakho wasekuseni. Futhi ngandlela-thile awucabangi ukuthi isinkwa sakho “esinempilo kangaka” esenziwe ekhaya singakulimaza nawe?
Yonke le micabango engabazayo ingakhomba ukungabekezelelani ikakhulukazi. Sivame ukuba imilutha yalezo zinto eziyingozi kakhulu kithi futhi umzimba wethu obulokhu uzivikela kuzo isikhathi eside.
Thatha isivivinyo! Kuyizinsuku ezingama-60 kuphela! Ungakwena lokhu!
Uma izimpawu zakho zihlala zingashintshile, cishe awunakho ukuzwela kwe-gluten noma ukudla kwakho kusene-gluten - isibonelo ekudleni okugayiwe - okugejile.
Uma izimpawu zakho ziphela noma ziba ngcono, kusho ukuthi uzwela i-gluten futhi kufanelekile ukunamathela ekudleni okungenalo i-gluten.
Ingabe izimpawu zakho ziyahamba, kodwa awukakholwa neze ukuthi ukudla okungenagluten kuyikhredithi kukho? Phela, lokho kungase futhi kube ukuqondana, akunjalo?
Bese wenza isheke ngemuva kokuhlolwa kwezinsuku ezingama-60. Manje kungcono kakhulu ukudla imikhiqizo equkethe i-gluten kukho konke ukudla. Umzimba wakho uzokukhombisa ngemuva kosuku lokuqala lwe-gluten ukuthi ungathanda ukuphinda unikezwe i-gluten-free.
Ukudla okungenagluten
Ukudla okungenalo i-gluten akufaki ukolweni, i-rye, ibhali, isipelingi, i-Kamut, i-oats, i-einkorn, i-emmer, nanoma yimiphi imikhiqizo equkethe lezi zinhlamvu. Khumbula ukuthi imikhiqizo elungele ukudliwa engafiki engqondweni ngokushesha ngofulawa nokusanhlamvu, njengemikhiqizo engenayo i-gluten, ingaqukatha izithako eziqukethe i-gluten. B. amasobho asheshayo, amasoso, okokugqoka kwesaladi, amabha kashokoledi, nokunye okuningi.
Ngakolunye uhlangothi, i-quinoa, i-buckwheat, i-millet, i-amaranth, irayisi, ummbila, futhi-ke, amantongomane engwe, ama-chestnut, ufulawa we-teff, nofulawa wamantongomane akunagluten. Ama-tigernuts (abizwa nangokuthi ama-chufas), ama-alimondi, ama-millet flakes ansundu, nama-chestnuts angasetshenziswa ukuhlanganisa ukudla okumnandi kakhulu nokuyisisekelo - njengoba iresiphi yethu yasekuseni engezansi ifakazela.
