Izitatimende ezivela kwabanye osaziwayo, njengoMatt Damon, ezithi ukwehla kwabo isisindo kubangelwa Ukudla kwamahhala kwe-gluten Babuyisele lolu hlobo lokudla endaweni evelele. Abantu abaningi bayazibuza ukuthi ukumane unciphise isinkwa, i-pasta, nama-cookies aqukethe i-gluten kwanele yini ukubona izinga lehla, noma kukhona okungaphezu kwalokho okukhona kulo mkhuba kunokuba nje kube yinto edlulayo.
Uma uhlaziya ngokuthula lokho okushiwo ucwaningo lwesayensi, isithombe sihluke kakhulu kulokho ovame ukukufunda ezinkundleni zokuxhumana. I-Gluten, ngokwayo, akuyona into ekhethekile "ekhulisa" noma i-metabolism embi. Kubantu abaphilile. Ukwehla kwesisindo okubonwa abanye abantu lapho beyeka kuvame ukuchazwa yizinguquko enanini kanye nohlobo lokudla abakudlayo, hhayi yiprotheni uqobo.
Iyini ngempela i-gluten futhi ubani okufanele ayigweme?
I-Gluten yi-a amaprotheni akhona ngokwemvelo kokusanhlamvu okufana nokolweni, ibhali, i-rye kanye nama-oats athileItholakala ekudleni kwansuku zonke njengesinkwa, i-pasta, okusanhlamvu okuningi kwasekuseni, inhlama ye-pizza, ukubhakwa kwesinkwa, kanye nohlu olude lwemikhiqizo ecutshungulwayo. Ngaphandle kokunikeza ukunwebeka kanye nesakhiwo senhlama, ivame ukuhambisana... i-fiber, amavithamini B, kanye nezinye izakhamzimba ezibalulekile.
Kwabaningi babantu, Ukudla i-gluten akulethi izinkinga zempiloOkunye ngokuphelele ukuthi isifo se-celiacUkuntuleka kwe-gluten kuyisifo esithinta cishe abantu abangu-1%. Kulezi zimo, ukudla i-gluten konakalisa ulwelwesi lwamathumbu amancane futhi kuphazamise ukumuncwa kwezakhamzimba, okubangela izimpawu zokugaya ukudla kanye nokubonakaliswa ngaphandle kohlelo lokugaya ukudla. Ungafunda kabanzi ngakho. Izingozi zokudla okuqukethe i-gluten kubantu abanesifo se-celiac.
Kukhona futhi okuthiwa ukuzwela kwe-gluten okungeyona i-celiaclapho ukungakhululeki okufana nokuqunjelwa, ubuhlungu besisu, ukuvuvukala kwesisu, ikhanda elibuhlungu, ukuqubuka kwesikhumba noma ukukhathala kuvela khona ngemva kokudla ukudla okune-gluten, naphezu kokungatholakali kwesifo se-celiac. Imvelaphi kanye nokuphathwa kwayo kusalokhu kuyindaba ephikiswana ngayo Nakuba umphakathi wesayensi usekela lo mbono, empeleni abantu abaningi bayathuthuka uma benciphisa noma beqeda i-gluten ngaphansi kokuqondisa kochwepheshe. Uma unentshisekelo ngezibonakaliso nezimpawu, bheka umhlahlandlela wethu ku- izimpawu zokungabekezelelani kwe-gluten.
Kula maqembu (isifo se-celiac, ukuzwela okuhlolwe kahle noma ukungezwani nokolweni) inkomba icacile: Ukudla kumele kungabi ne-gluten ngokuphelele futhi kugcinwe impilo yonke.Kodwa-ke, kulabo abangenazo izifo, izinhlangano zesayensi kanye neziqondiso zomhlaba wonke zigcizelela ukuthi azikho izizathu eziqinile zokukuqeda.
Ukudla okungenagluten kanye nokunciphisa isisindo: lokho okuboniswa yizifundo
Imisebenzi eminingana eshicilelwe kumajenali afana nalawa: Amakhemikhali Ukubuyekezwa okuhlelekile emkhakheni wokudla okunempilo kuyavumelana ngephuzu elilodwa elibalulekile: Kubantu abadala abanempilo enhle, ukudla okungenagluten akulethi ukwehla kwesisindo okuningi kunokudla okunegluten. lapho zombili ziqukethe inani elifanayo lamakhalori. Akukho nzuzo ekhethekile ye-metabolic eye yabonwa ngokususa le phrotheni ekudleni. Izifundo ku- Ukudla okungenagluten kanye nobudlelwano bakho nokukhuluphala nesifo sikashukela Babuyekeza lezi ziphumo.
Pho kungani abanye abantu bethi banciphise amakhilogremu amaningana ngokungabi ne-gluten? Incazelo ihlobene kakhulu nobuchwepheshe hhayi umlingo. Ukuqeda ukudla okuqukethe i-gluten kuvame ukuholela ekususweni kokudla okuningi okunama-calorie amaningi, okucutshungulwe kakhulu njengebhonasi.Amakhekhe ezimboni, amakhukhi, ama-pizza, i-pasta ecolisisiwe ene-fatty sauces, ukudla okulula okunosawoti, nezinto ezifanayo. Imicimbi kanye nemibukiso egxile emikhiqizweni engenayo i-gluten ixoxa ngokunembile ukuthi unganikeza kanjani ezinye izindlela ezingacutshungulwanga kakhulu, njengoba kubikiwe ekumbozweni kwe- umbukiso waseMelilla.
Ngokunciphisa kakhulu lolu hlobo lwemikhiqizo, kudalwa into ethile ezenzakalelayo ukusilela kwekhaloriNgamanye amazwi, kusetshenziswa amakhalori ambalwa kunokushiswa usuku lonke. Lokhu kungalingani kwamandla kuyimbangela yangempela yokulahlekelwa amafutha emzimbeni, hhayi ukungabikho kwe-gluten uqobo.
Esinye isici yi- ushintsho kuhlobo lwama-carbohydrate abakudlayo. Abantu abaningi abangenayo i-gluten baqala ukusekela ukudla kwabo ekudleni okusha, okungenayo i-gluten ngokwemvelo, njengezithelo, imifino, ubhontshisi, ilayisi, amazambane, noma ummbila. Lokhu kuhlelwa kabusha kwemenyu yansuku zonke kuvame ukuhilela Imikhiqizo engacolisisiwe kakhulu nokudla "kwangempela" okwengeziweLokhu kwenza kube lula ukulawula inani, futhi, kwandisa amathuba okuba nokuntuleka kwamakhalori. Bona okuhlangenwe nakho kokuthi kanjani Ukudla okungenagluten kungenzeka kungasiza ekuhleleni okungcono.
Kukhona futhi ingxenye yesisindo ehlotshaniswa noketshezi lomzimba. Ngokunciphisa ama-carbohydrate (ikakhulukazi lawo acwengisiswe kakhulu), izitolo ze-glycogen ziyancipha; i-glycogen yindlela umzimba ogcina ngayo ama-carbohydrate kanye namanzi. Uma amazinga e-glycogen ehla, amanzi nawo ayalahleka.Lokhu kusho ukuthi kuzoba amakhilogremu ambalwa angaphansi esikalini ngesikhathi esifushane, kodwa ngaphandle kokushintsha okukhulu kwamafutha emzimbeni.
Ukuqunjelwa, ama-fructans kanye “nesisu esithambile”
Ukuphawula okuvamile kulabo abayeka ukolweni ukuthi bazizwa "bengavuvukalanga kangako" futhi baqaphela isisu esithambile. Lowo muzwa ungokoqobo kubantu abaningi, kodwa Inkinga ngokuvamile akuyona i-gluten, kodwa ezinye izingxenye zezinhlamvu.. Ngokuqondile, i- ama-fructansama-carbohydrate abilayo atholakala kukolweni nakwezinye izinhlobo zokudla.
Lawa ushukela ahlukaniswa ngamagciwane asemathunjini amakhulu futhi Zikhiqiza amagesi angabangela ukuqunjelwa, ukungakhululeki esiswini, kanye noshintsho ekuhambeni kwamathumbu.Uma ukudla okucebile ngama-fructans kuncipha, izimpawu ziyathuthuka futhi isisu sibonakala singavuvukalanga kangako, okuyinto ephambaniswa kalula nokulahlekelwa okukhulu kwamafutha.
Lowo “mphumela obonakalayo” ungaqinisa umqondo wokuthi i-gluten yayiyinkinga, kanti empeleni Isihluthulelo sisekuvuthweni kwama-carbohydrate athile kanye nenani lokudla okucutshunguliwe okwakudliwa ngaphambili.Ngakho-ke ukubaluleka kokungasheshi ukufeza iziphetho ngaphandle kokuhlolwa komuntu ngamunye nguchwepheshe wezempilo.
Ezinye izifundo zokuhlola kubadlali noma kubantu abanezinkinga ze-metabolic ziye zaphawula ukwehla okuncane kwesisindo, ukujikeleza okhalweni, noma ama-triglycerides ngemuva kokulandela ukudla okungenagluten amasonto ambalwa. Kodwa-ke, abalobi ngokwabo bagcizelela ukuthi lezi zinguquko zichazwa kakhulu yintuthuko ejwayelekile emaphethini okudla kanye nokulawulwa kwamakhalori, hhayi “umphumela wokushisa amafutha” we-gluten. Izifundo eziningana zihlaziya Ubudlelwano be-gluten nezifo ezithile kanye nemiphumela yako.
Empeleni, ochwepheshe bezokudla bayavuma ukuthi, ukuze kwehliswe isisindo ngokuphephile nangokuhlala njalo, isici esinqumayo sihlala sikhona Lungisa ukudla kwakho amandla, beka phambili ukudla okucutshungulwe kancane, futhi ulondoloze umsebenzi womzimba ojwayelekile.Ukuthi i-gluten kufanele isuswe noma cha, ngaphandle kokuthi kuboniswe ngudokotela, kuyinto yesibili.
Kunini lapho ukususa i-gluten kungaba yinkinga yezempilo?
Isithombe se-gluten njengesitha sesikali kanye nempilo sesiqalile, kodwa izincwadi zesayensi zikhomba iphuzu elibalulekile: Kubantu abanempilo enhle, ukudla i-gluten eyanele ekudleni okucebile okusanhlamvu okuphelele kungaba yisivikelo.Ucwaningo oluphelele olushicilelwe ku- BMJ Ithole ubudlelwano phakathi kokudla i-gluten ephezulu kanye nengozi ephansi yesifo senhliziyo. Ubufakazi ngezinzuzo ze-a ukudla okulinganiselayo kanye nokusanhlamvu okuphelele Lokhu kusiza ukuqonda lokhu okutholakele.
Kubonwe into efanayo nge- Uhlobo 2 sikashukelaIzifundo eziningana ezinkulu zeqembu ziye zaphawula ukuthi labo abadla i-gluten encane, ngakho-ke okusanhlamvu okuphelele okuncane, babonisa i-allergie. ingozi ephakeme kancane yokuthola lesi sifo se-metabolicEnye incazelo engaba khona ukuncipha kokudla i-fiber kanye nezakhi ezithile ezincane eziwusizo ezitholakala kokusanhlamvu okuphelele.
Ngakolunye uhlangothi, ukwanda kwemikhiqizo "engenayo i-gluten" kugcwalise izitolo ezinkulu zaseYurophu ngezinto ezithile: izinkwa, amakhukhi, izisekelo ze-pizza, ukudla okulula, ukudla okulungele, nokunye okuningi. Nakuba lezi zinto zibalulekile kulabo abangakwazi ukudla i-gluten, Azinawo impilo engokwemvelo ngokuzenzakalelayo kunezinhlobo zazo zendabuko.
Ukuze kulungiswe ukungabikho kwe-gluten futhi kufezwe ukuthungwa okuhle, imboni ivame ukusebenzisa amafutha agcwele engeziwe, ushukela owengeziwe kanye nesitashi esicwengisisiwengezindleko zephrotheni encishisiwe kanye ne-fiber. Ukuhlaziywa okuningana okuqhathanisayo kubonise ukuthi imikhiqizo eminingi engenayo i-gluten inephrofayili yokudla okunempilo embi kakhulu kunemikhiqizo equkethe i-gluten. Ezinye izibonelo zemikhiqizo yezentengiselwano kanye nokuhlolwa kwayo kokudla okunempilo kungatholakala ezihlokweni zezindaba mayelana okusanhlamvu okungenagluten ezitolo ezinkulu.
EYurophu, izinhlangano zeziguli kanye nemiphakathi yesayensi zixwayisa ngokuthi ukudla okungenagluten okuhleliwe kahle, okusekelwe kulokhu kudla okucutshunguliwe, kungaholela ekutheni ukuntuleka kwamavithamini B, insimbi, kanye ne-fiberngaphezu kokwenza izimpawu ze-cardiometabolic zibe zimbi kakhulu ngokuhamba kwesikhathi. Eqinisweni, abanye ochwepheshe bezokudla baveza ukuthi abanye abantu, lapho beshintshela ekudleni "okungenagluten" ngaphandle kwesiqondiso, Bagcina bekhuluphele esikhundleni sokwehlisa isisindo. Funda uku pheka ngaphandle kwe-gluten futhi ujabulele Kuyisihluthulelo sokugwema lezi zinkinga.
Ukudla okungenagluten kwisifo se-celiac ebuntwaneni: ukuthuthukiswa kwezimpawu, izinselelo zekhwalithi yempilo
Endabeni ebuntwaneniUkudla okungenagluten akuyona into evamile, kodwa kuyindlela yokwelapha isifo se-celiac kuphela etholakalayo. Ucwaningo lwamuva eYurophu, njengomsebenzi weqembu I-Gluten3S evela eNyuvesi yaseBasque Country (EHU)Bahlaziye ukuthi kwenzekani lapho izingane ezisanda kuxilongwa zisekelwa eduze ngonyaka wazo wokuqala. Kukhona neziqondiso mayelana ukwethula i-gluten ezinganeni kanye nokunakekelwa okunconywayo.
Kulolu cwaningo, ukulandelela okujulile mathuphaImfundo yokudla okunempilo lapho ukudla kuphephile khona, izeluleko eziqondene nomuntu siqu zokuthuthukisa imikhuba, imihlangano yokupheka, kanye nokuhlolwa okuvamile kwezimpawu kanye nekhwalithi yokuphila. Ngemva kwezinyanga eziyishumi nambili, ukudla kwezingane kwase kuthuthuke kakhulu futhi Izimpawu zesisu (uhudo, ubuhlungu besisu, ukuqunjelwa, ukungagayi kahle kokudla) zazinciphile ngokusobala..
Idatha ibonise ukuthi, ngemva konyaka owodwa, Izimpawu ezinamandla kakhulu zaphela cishe futhi cishe u-90% wokungakhululeki kokugaya ukudla okusele kwakuncane. Ukwehla okukhulu kwabonakala nakwezinye izinkinga ezingezona ezokugaya ukudla ezifana ukuntuleka kwegazi, ikhanda elibuhlungu, noma ukukhathalaokuvame kakhulu kunalokho okucatshangwayo ngesifo se-celiac.
Kodwa-ke, lokhu kusekelwa okuseduze akwanele ukuthuthukisa ukuqonda ikhwalithi yokuphila kwezingane. Esikalini sika-0 kuya ku-100 (lapho u-100 emele khona amaphuzu amabi kakhulu), isilinganiso sasicishe sibe ngamaphuzu angu-60 kokubili ekuqaleni nangemva kwezinyanga eziyishumi nambili, okubonisa ukuthi ukulandela ukudla okuqinile okungenagluten kuyaqhubeka nokuthinta kakhulu impilo yabo yansuku zonke.
Abacwaningi baveza ukuthi isici esibalulekile senhlalo siyabandakanyeka lapha: ukudla ngendlela ehlukile kunabo bonke abanye, ukwesaba ukungcoliswa okuhlobene, nokungathembi okunikezwa ngaphandle kwekhaya Lokhu kwenza izingane eziningi zizizwe zingajwayelekile, zizihlukanise, noma zigweme imisebenzi ethile, ethinta impilo yazo yengqondo. Ngakho-ke, zifuna ukuqwashisa okukhulu kanye nokuzivumelanisa kangcono nezindawo zokudlela zesikole. zokudlela kanye nezindawo zesikole.
Ngale kwezitayela: ufulawa ongenagluten kanye nezinketho ezintsha etafuleni
Ukwanda kwesithakazelo ekudleni okungenagluten akubonakali nje kuphela endaweni "ekhethekile" yezitolo ezinkulu, kodwa futhi nasezitolo ezinkulu. ukwandiswa kofulawa oluhlukile olungenayo i-glutenLokhu kudla kusetshenziswa kokubili embonini nasekuphekeni ekhaya. Okunye kuyaziswa ngenxa yesimo sako sokudla okunomsoco kanye nokuguquguquka, futhi kungaba usizo oluwusizo ekudleni kwabantu abanesifo se-celiac.
Phakathi kwezinketho ezihlonishwa kakhulu umphakathi wesayensi kukhona i-buckwheat, lo ikhabethe noma i ummbilaNakuba igama layo lingase lidukise, i-buckwheat akuyona i-cereal, kodwa i-fake cereal, futhi ayiqukethe i-glutenIhlinzeka ngama-carbohydrate ayinkimbinkimbi, i-fiber, amaprotheni, ama-polyunsaturated fatty acids, kanye namavithamini e-B no-E, anokugaya kahle, okwenza kube wusizo kubantu abane- uhlelo lokugaya ukudla oluzwelayoUma unesithakazelo kwezinye izinhlobo zokudla okusanhlamvu kanye nokudla okusanhlamvu okungamanga, bheka izakhiwo ze- amabele kanye nokusetshenziswa kwayo ekudleni okungenagluten.
Ufulawa ikhabetheNjengoba ivamile kwezinye izindawo zaseMedithera naseNingizimu Melika, futhi ayinayo i-gluten ngokwemvelo. Ivelele ngokudla kwayo okunempilo Okuqukethwe okuphezulu kwe-fiber kanye nokuqukethwe okuphansi kwamafuthaIvame ukusetshenziswa njengengxenye esikhundleni se-cocoa ekubhakeni. Nakuba ukusetshenziswa kwayo kufanele kube okulinganiselwe, ingangena kahle ekudleni okuhlukahlukene kulabo abadinga ukugwema i-gluten.
Ngokwengxenye yayo, i ummbila Kuyindlela yakudala ekudleni okuningi futhi kuyisisekelo semikhiqizo efana nama-arepa, ama-tortilla, kanye nezinhlama ezithile ezingenayo i-gluten. Kungumthombo wama-carbohydrate ayinkimbinkimbi namaminerali afana ne-magnesium ne-iron, kodwa, ine- inkomba ye-glycemic ephezulu kakhuluKunconywa ukuthi uyidle ngezingxenye ezilungisiwe, ikakhulukazi kubantu abanezinkinga zokulawula ushukela noma ngenhloso yokwehlisa isisindo.
Ngesikhathi esifanayo, imboni yokudla ihlanganisa ufulawa we-legume, njengobhontshisi be-fava, ukuze kucebiswe izinkwa ezingenayo i-gluten, ukudla okulula, kanye nemikhiqizo ekhishwe ngaphandle ngamaprotheni amaningi kanye ne-fiber. Lokhu kusungula izinto ezintsha kuhlose ukuhlangabezana nesidingo esikhulayo se- amalebula ahlanzekile, imikhiqizo engenayo i-gluten, kanye nenani elithuthukisiwe lokudla okunempiloyize indima yayo emakethe yaseYurophu isaqhubeka nokuhlanganiswa.
ESpain nakwamanye amazwe aseYurophu, nawo avele izitsha ezintsha ezilungisiwe namamenyu alungisiwe Kubantu abanesifo se-celiac, imikhiqizo engenayo i-gluten iyatholakala kokubili ezitolo ezinkulu nasezitolo zokudlela. Ezinye izibonelo zifaka phakathi ama-lasagna emifino angenayo i-pasta yendabuko noma izinhlobo ezithile zamakhukhi nezinkwa ezingenayo i-gluten. Noma kunjalo, ochwepheshe basikhumbuza ukuthi okubalulekile akukhona nje ukuthi umkhiqizo "awunayo i-gluten," kodwa futhi Buyekeza uhlu lwezithako zayo kanye nenani lokudla okunomsoco jikeleleIzindawo zokudlela eziningi seziqalise izinketho ezingenayo i-gluten, njengalezo ezivela IHollywood kaFoster.
Uma kuhlanganiswa, lonke lolu lwazi lwesayensi kanye nokuhlangenwe nakho okuqoqwe kukhomba ohlangothini olufanayo: Ukudla okungenagluten kuyithuluzi elibalulekile lokwelapha kulabo abakudingayo, kodwa akuyona indlela esheshayo noma emangalisayo yokunciphisa isisindo kubantu bonke.Ukusebenzisa njengendlela emfushane, ngaphandle kokuxilongwa noma ukubhekwa, kungaholela ekukhetheni okungalungile, ukudla "okukhethekile" okucutshungulwe kakhulu, ukuntuleka kwezakhamzimba, kanye nombono ongamanga wokuthi ukususa nje iphrotheni kwanele ukuxazulula izinkinga zesisindo kanye nezempilo. Ubufakazi busekela kakhulu amasu endabuko: ukudla okuhlukahlukene nokunokulinganisela, ukulawula ukudla okudliwayo, ukukhetha ukudla okucutshungulwe kancane, kanye nokuzivocavoca umzimba njaloine-gluten noma ingenayo, kuye ngezidingo zomuntu ngamunye zezokwelapha.
