Umhlahlandlela ophelele wokudla okungenalo i-gluten kanye nezinzuzo zako zokugaya ukudla

Ingena emhlabeni wokudla okungenalo i-gluten Kungaphezu kokulandela inkambiso. Abantu abaningi ngokwengeziwe, ngenxa yezizathu zempilo noma zenhlalakahle, bakhetha ukususa le phrotheni ekudleni kwabo. Nokho, indlela ingase igcwale imibuzo: Iyini ngempela i-gluten? Ubani okufanele akugweme? Yikuphi ukudla okuvunyelwe? Ingabe ikunikeza ngempela izinzuzo zokugaya ukudla?

Ukuze kubhekwane nazo zonke lezi zinkinga, sidale umhlahlandlela ophelele, onemininingwane, futhi osebenzayo, olungele abasaqalayo nalabo abafuna ukwenza ukuphila kwabo kube kuhle kwe-gluten. Lapha uzothola Ulwazi lobuchwepheshe, amathiphu asebenzayo, izinhlu zokudla ezinemininingwane eminingi, izexwayiso zokusuleleka, nezisetshenziswa zokudla okuphephile nokumnandi.. Lungela ukuthola konke odinga ukukwazi mayelana nokudla okungenalo i-gluten nokuthi kungayithuthukisa kanjani impilo yakho yokugaya.

Iyini ngempela i-gluten futhi kungani ithinta kabi?

I-Gluten iyiphrotheni etholakala kokusanhlamvu okuningi., ikakhulukazi ukolweni, ibhali, i-rye nakho konke okuphuma kuyo, okuhlanganisa nenhlanganisela efana ne-triticale (ingxube kakolweni ne-rye). Inesibopho sokunwebeka kanye nevolumu yezinkwa namakhekhe, futhi ivela enanini elikhulu lemikhiqizo ecutshunguliwe futhi elungiselelwe, ngokuvamile ngokungalindelekile.

Ukwakheka kanye neziciI-Gluten yenziwa ngokuyinhloko ngamaqembu amabili amaprotheni: ama-gliadins nama-glutenins. Owokuqala unikeza ukunwebeka, kanti okwesibili, ukunwebeka. Lokhu kwenza i-gluten ibe yiphrotheni ekahle embonini yokudla, ize isetshenziswe nasezithasiselweni, ezijiya, ezinemibala, neziqinisayo.

Ubunzima bokugaya ukudla: Ukwakheka kwe-gluten, okucebile nge-glutamine nezinsalela ze-proline, kuyenza imelane nokuwohloka kwama-enzyme abantu. Ngenxa yalokho, lihlala lingagayeki kancane emathunjini, okungaholela ezimpawu nokusabela kubantu abathile.

Kukhona izifundo eziye zabonisa ukuthi nakubantu abangenaso isifo se-celiac, izingxenye ze-gluten zingahlala ziqinile emathunjini futhi kuthuthukisa ukungena kwamathumbu, iphakamisa i-zonulin futhi ithinte umgoqo wamathumbu.

Ubani okufanele agweme i-gluten futhi kuhlanganisani ukudla okungenalo i-gluten?

Landela eyodwa Ukudla okungenalo i-gluten kuhilela ukususa konke ukudla okuqukethe le phrotheni.. Nokho, akuwona wonke umuntu oyidingayo. Kunezimo ezintathu eziyinhloko lapho ukugwema i-gluten kubalulekile:

Isifo seCeliac: Kuyisifo esingelapheki se-autoimmune lapho ukudla kwe-gluten kubangela ukuthi amasosha omzimba ahlasele amathumbu amancane, alimaze i-villi yawo futhi abangele ukumuncwa kabi kwezakhi. Idinga ukudla okuqinile kwe-gluten impilo yonke. Izimpawu zingaba ukugaya ukudla (uhudo, ukuqunjelwa, ubuhlungu besisu) kanye nokwanda kokugaya ukudla (i-anemia, ukukhathala, i-osteoporosis, izinkinga zezinzwa noma ze-dermatological).
Ukuzwela kwe-non-celiac gluten: Abantu okuthi, ngaphandle kwesifo se-celiac, bathole izimpawu ezifanayo lapho bedla i-gluten, kodwa ngaphandle kwezimpawu zakudala ze-autoimmunity noma umonakalo omubi. Lokhu ukuxilongwa kokukhishwa. Ukuvuvukala, ubuhlungu, ukukhathala, ubuhlungu bekhanda, ngisho nokungakhululeki kwesikhumba.
Ukungezwani nokolweni: Kuyi-immune system-mediated reaction (IgE) engabangela yonke into kusuka ku-hives kanye nama-rashes engozini ye-anaphylaxis. Ingaveza ngezimpawu zokugaya, zokuphefumula noma zesikhumba. Kulezi zimo, kuvame ukutuswa ukuqeda i-gluten, nakuba inkinga yangempela ikukolweni.

Kubo bonke abanye abantu, Abukho ubufakazi obuqand’ ikhanda bokuthi ukuqeda i-gluten kuyadingeka. Noma kunjalo, abanye abantu bakhetha ukuyizama ngenxa yelukuluku, befuna ukuthuthukiswa kokugaya ukudla noma amandla.

Izimpawu nemiphumela yokuchayeka kwe-gluten

I-Las Ukubonakaliswa komtholampilo kwesifo se-celiac nezinye izimo ezihlobene zingahluka kakhulu:

Izimpawu zokugaya: ukuqunjelwa, ukungagayeki kokudla, isifo sohudo, ukuqunjelwa, ukuncipha kwesisindo ngendlela engaqondakali, ubuhlungu besisu, isicanucanu, ukungakuthandi ukudla, ukwehluleka ukukhula kahle (ezinganeni), igesi, ukungakhululeki okuqhubekayo.
Izimpawu ze-Extradigestive: I-anemia, ukukhathala okungapheli, ukuntuleka kwamavithamini namaminerali, ukuphazamiseka kwemizwelo (ukukhathazeka, ukucindezeleka), izinkinga zemizwa, ukungazali, i-dermatitis (ikakhulukazi i-dermatitis herpetiformis), ubuhlungu bamalunga nemisipha, i-migraines, izinkinga zamazinyo.
Izinkinga zesikhathi eside (ngaphandle kokwelashwa): I-osteoporosis, ukungazali, izinhlobo ezithile zomdlavuza (ikakhulukazi i-lymphoma yamathumbu), izifo ezihambisana nokuzivikela komzimba (njenge-autoimmune thyroiditis noma uhlobo lwe-1 yesifo sikashukela), ukuphazamiseka okukhulu kwezinzwa, ukungondleki, ukukhubazeka kokukhula ezinganeni.

Ukubaluleka kokuxilongwa kochwepheshe: Akufanele neze uqale ukudla okungenalo i-gluten ngaphandle kokuxilongwa kwezempilo. Ukushintsha ukudla kwakho kusenesikhathi kungenza kube nzima ukuthola isifo se-celiac, izimpawu zokufihla ubuso nokuguqula imiphumela yokuhlolwa komtholampilo. Uma unokuthile okusolisayo, hlala uthintana nochwepheshe ngaphambi kokuqeda noma yikuphi ukudla.

Izinzuzo zokugaya nokudla okuvamile kokudla okungenagluten

Okwabantu abane isifo se-celiac noma ukuzwela kwe-gluten, ukususa i-gluten kuletha izinzuzo ezicacile nezibhaliwe:

Impilo yamathumbu ethuthukisiwe kanye nokuvuselelwa kwe-villi: Ngokumisa ukusetshenziswa kwe-gluten, amathumbu anciphisa ukuvuvukala futhi i-villi eyonakalisiwe ingavuselela. Lokhu kuthuthukisa ukumuncwa kwezakhi, futhi ukuvuvukala nezinye izimpawu ziyanyamalala.
Ukunyamalala kwezimpawu zokugaya kanye ne-extradigestive: Ukuqunjelwa, isifo sohudo, ubuhlungu besisu, ukukhathala, nezinye izimpawu kungase kunciphise noma kunyamalale ngemva kwamasonto ambalwa noma izinyanga ezimbalwa zokuzincisha ukudla.
Ukutholwa kwamaleveli wamandla: Ngokumunca kangcono amavithamini namaminerali (njengensimbi nevithamini B12), amandla ayanda futhi ukukhathala kuncipha.
Ukuvimbela izifo zesikhathi eside: Ukulandela ukudla okufanele okungenalo i-gluten kunciphisa ingozi yezinkinga ezinkulu, ezifana ne-osteoporosis, inzalo, i-anemia engapheli, nezinhlobo ezithile zomdlavuza.
Isimo sengqondo esithuthukisiwe nempilo yengqondo: Ucwaningo lubonisa ukuthi ukudla okulinganiselayo okungenalo i-gluten kunomthelela empilweni yemizwa, kunciphisa ukukhathazeka nokudangala okulandela i-malabsorption.

Nakuba abantu abangenazo lezi zimo bangabona ukugayeka kokudla kalula ngokugwema ukudla okucutshungulwe kakhulu okuqukethe i-gluten, abukho ubufakazi obanele bokuncoma ukudla okungenagluten kubo bonke abantu.

Ukudla Okungenayo IGluten Ngokwemvelo: Okuningi Kunelayisi Nombila!

Isisekelo sakho konke ukudla okunempilo okungenayo i-gluten Kuqukethe ukudla okusha, okugaywe kancane okungenayo i-gluten ngokwemvelo. Lesi isici esibalulekile kunoma ubani oqala ngalolu hlobo lokudla.

Izithelo nemifino: Zonke izithelo nemifino emisha ayinayo i-gluten. Ukudla okugayiwe noma okupakishiwe (isibonelo, izithelo kusiraphu, ukudla okuphekwe kusengaphambili, noma okugcinwe ngamasoso) kufanele kuqashelwe ngoba kungase kuqukathe izithako eziqukethe i-gluten.
Inyama, inhlanzi nokudla kwasolwandle: Imikhiqizo emisha, engacutshungulwanga ifanelekile. Qaphela amasoseji, inyama egayiwe noma ekheniwe, lapho i-gluten ingaba khona njenge-thickener noma i-binder.
Amaqanda: Uma nje esemasha futhi engeyona ingxenye yokulungiselela (njengama-tortilla apakishiwe noma ama-tortilla esuphamakethe).
Amantongomane nembewu: Zifaneleka ngendlela yazo yemvelo, kodwa hlola ukuthi zithosiwe yini, zifakwe izinongo, noma zenziwe nge-caramelized njengoba zingase zihlangane nofulawa noma izithasiselo eziqukethe i-gluten.
Imikhiqizo yobisi eyisisekelo: Ubisi, ushizi ophulukisiwe, ama-yogurts emvelo, ukhilimu omusha. Qaphela ngophudingi, iyogathi enongiwe, ama-smoothie, nemikhiqizo egayiwe.
Izembe: Zonke azinayo i-gluten, kodwa izinhlobo ezomile kufanele zigezwe kahle futhi zihlolwe okusanhlamvu okusanhlamvu. Imifino ephekiwe noma egciniwe kufanele ibonise ukuthi ayinayo i-gluten.
Okusanhlamvu okungenayo i-Gluten nama-pseudocereals: Ilayisi, ummbila, unyaluthi, amabele, nokunye okufana nokolweni, iquinoa, i-teff, ne-amaranth, inqobo nje uma kuwukudla okusanhlamvu futhi kungaxutshwanga noma kugaywe ezindaweni lapho kunobungozi bokungcola.
Okunye ufulawa: Ufulawa welayisi, ummbila, uphizi, i-almond, ukhukhunathi, umdumbula, i-tapioca, isoya, i-oats eqinisekisiwe engenagluten.
Abanye: Amafutha emifino, ibhotela, ushukela, uju, usawoti, uviniga wewayini (hhayi i-malt).

Izincomo zochwepheshe: Uma ukudla kungokwemvelo futhi kungacutshungulwa kancane, kunciphisa ingozi yokungcoliswa okuphambene nokuphepha okukhulu kulabo okufanele bagweme i-gluten.

Ukudla nemikhiqizo engase ibe ne-gluten noma ibangele ukungabaza

Enye yezinselelo ezinkulu yile Thola ukudla nemikhiqizo lapho i-gluten "ifihlwe khona" noma lapho kungase kube khona ingozi yangempela yokutheleleka ngegciwane. Ezinye izibonelo ezijwayelekile nezixwayiso yilezi:

Amasoseji, ama-cold cut, ama-hamburgers, ama-hot dog nemikhiqizo yenyama: Eziningi ziqukethe ufulawa noma izithasiselo ezine-gluten.
Imikhiqizo ekhiqiziwe neyacutshungulwa: Amakhekhe, amakhekhe, izinkwa, amakhukhi, okusanhlamvu kwasekuseni, ukudla okulula, amabha wamandla.
Ama-condiments namasoso: Amasoso e-soy, i-béchamel, imihluzi yezimboni, amaphakethe esobho, okokugqoka, okokugqoka kwesaladi, izinongo ezixutshwe.
Imikhiqizo yobisi egayiwe: Amayogathi aphekiwe noma okusanhlamvu, ama-dessert obisi, ushizi ogayiwe noma oncibilikisiwe, nama-smoothie alungisiwe.
U-ayisikhilimu, ushokoledi namaswidi: Ukunakwa okukhethekile kuma-wafers, amabhisikidi, ukugcwaliswa kanye nama-thickeners.
Iziphuzo ezidakayo: Ubhiya, iziphuzo eziningi ze-malt, nobunye utshwala kungase kube ne-gluten. Iwayini ngokuvamile liphephile ngaphandle kokuthi ama-fining aqukethe i-gluten asetshenziswa.
Imithi nama-supplements: Amanye ama-excipients aqukethe i-gluten. Kubalulekile ukubonisana nosokhemisi futhi ubuyekeze ipheshana lephakheji.
Imikhiqizo eyenziwe ngezandla kanye nenqwaba: Qaphela kakhulu ngoba ukungcola kulula uma wabelana ngezinto zokugaya, amathreyi, izitsha, njll.
Ukudla kwamazwe ngamazwe noma kwamanye amazwe: Izithako zingahluka kuye ngamazwe ngaphansi komkhiqizo ofanayo. Njalo qinisekisa ukwakheka futhi ubheke uphawu lwamazwe ngamazwe olungenayo i-gluten (izikhwebu zikakolweni eziwela).

Uma kwenzeka ungabaza, Umthetho ojwayelekile uwukugwema ukusetshenziswa. Izinhlangano ze-Celiac zivame ukubuyekeza uhlu lwemikhiqizo ephephile futhi zingaphendula imibuzo.

I-athikili ehlobene:

Kuyini ukudla okungenalo i-gluten futhi kunaziphi izinzuzo zezempilo?

Ukungcola okuphambene: isitha esikhulu esingabonakali

Akwanele ukugwema ukudla okuqukethe i-gluten. Ukungcoliseka ngezindlela ezahlukene kungabangela ukuthi ukudla okuphephile kungavikeleki.. Lokhu kwenzeka lapho inani elincane le-gluten lidlulela ekudleni okwakungenalo le phrotheni ngesikhathi sokuthutha, ukucubungula, noma ukuphatha ekhaya.

Kungenzeka kuphi ukungcola?

Embonini: Izigayo ezabiwe, izimboni nemigqa yokukhiqiza.
Ezindaweni zokudlela nasemagunjini okudlela ahlangene: Ukusebenzisa amagridi afanayo, amapani, amafutha, noma izitsha ukuze ulungise ukudla okungenalo i-gluten kanye nokuqukethe i-gluten.
Ekhaya: Ukwabelana ngamathosta, imimese, amabhodi okusika, amathileyi okubhaka, izikhwama zikafulawa, izinto zokusika ezingagezwanga kahle, noma izitsha ezivuliwe.

Ukunciphisa ubungozi:

Gcina ukudla okungenagluten ngokwehlukana.
Sebenzisa kuphela i-kitchenware engenagluten, izitsha nezinto zikagesi noma uwahlanze kahle ngemva kokusetshenziswa ngakunye.
Ungathosi ukudla okungenagluten emafutheni lapho imikhiqizo equkethe i-gluten iphekwe khona.
Hlala ufunda amalebula futhi uhlole ukulandelana kwe-gluten.
Lapho udla ngaphandle, njalo wazisa abanye ngesimo sakho futhi ubuze ukuthi isidlo ngasinye siphekwe kanjani.

Ungayibona kanjani imikhiqizo nokudla okungenayo i-gluten

Isivikelo esingcono kakhulu funda ukufunda nokuhumusha amalebula ngendlela efanele. E-European Union, e-United States, nakwamanye amazwe amaningi aseLatin America, kunemithethonqubo elawula ukulebula "okungenayo i-gluten".

Ukudla okubhalwe njengokuthi "gluten-free" Kumelwe babe nezingxenye ezingaphansi kwezingu-20 esigidini ngasinye (ppm) se-gluten, inani eliphephile le-celiacs.
Imikhiqizo enophawu lukakolweni onqanyuliwe Ziyisiqinisekiso samazwe ngamazwe sokuthi zihambisana nemithetho eqinile.
Isimemezelo sezinto ezingezwani nezifo kulebula kufanele ikhombise ukuba khona kukakolweni ongaqinisekisiwe, ibhali, i-rye noma i-oats.
Gwema ukudla okubhalwe ukuthi “i-gluten ephansi kakhulu” (i-gluten iphansi kakhulu), njengoba ingaqukatha phakathi kuka-20 no-100 ppm, okungaphephile ngokuphelele kuma-celiacs.

Ukufunda ukuhlonza izithako ezisolisayo nakho kuyasiza. Amanye amagama angukhiye okufanele akuxwayise:

I-Gluten, okusanhlamvu, ufulawa, amaprotheni emifino, i-malt, i-malt extract, isitashi. Futhi ama-thickeners, i-semolina, isiraphu ye-malt namagama athile ezithasiselweni (E-1404, E-1412, E-1422, njll.).
Isitashi esilungisiwe, i-fiber, izinambitheka ezingashiwongo, amaprotheni e-hydrolyzed noma i-protein hydrolyzate yemifino.

Uma ungabaza ngomkhiqizo, thintana nomkhiqizi noma thintana nenhlangano yangakini ye-celiac.

Indima yama-enzyme kanye ne-microbiota ekugayweni kwe-gluten

Esinye sezizathu esenza ukuthi i-gluten idale izinkinga ukuthi Abantu abanawo ama-enzyme asebenzayo okuwudiliza ngokuphelele.. Ama-peptidase e-gastric kanye ne-pancreatic asiza kancane. Izicubu zomuntu ze-transglutaminase zohlobo 2 zize zenze izingcezu ze-gluten zibe ne-immunogenic, zenze kube lula ukuqashelwa kwazo amasosha omzimba wabantu abasengozini.

I-microbiota yamathumbu, ngakolunye uhlangothi, ingasiza ekuthuthukiseni ukugaya kwe-gluten. ngenxa yama-enzyme e-bacterial:

I-Proly-oligopeptidases (POP) noma i-Prolyl endopeptidases (PEP): Iyakwazi ukunqamula izibopho ezinzima njengalezo ze-33-mer peptide, ebhekele ukuzivikela kwe-gluten.
Ama-enzyme e-bacterial: Amanye ama-probiotics (afana ne-Lactobacillus fermentum noma i-L. acidophilus) asiza ukudiliza ama-peptide e-gluten, anciphise ubuthi bawo futhi athuthukise ukumuncwa kwezakhi ezingenawo ezigulini ze-celiac (insimbi, i-calcium, i-magnesium, i-selenium). Kunemikhiqizo emakethe ehlanganisa lawa ma-enzyme nama-probiotics, nakuba engalokothi athathe indawo yokudla okungenagluten kubantu abaxilongwayo.

I-microbiota elinganiselayo, kanye nokudla okucebile ngokudla okusha, kusiza ukugcina impilo yamathumbu, ukunciphisa ukuvuvukala, nokwandisa izinzuzo zokugaya ukudla okungenalo i-gluten.

Yikuphi ukudla okuhlala kuqukethe i-gluten?

Kukhona imikhiqizo kanye nokudla lapho i-gluten ayinakugwenywa futhi okufanele kuqedwe ngokuqinile kunoma yikuphi ukudla okungenalo i-gluten:

Ukolweni, kuzo zonke izinhlobo zawo (omhlophe, i-durum, i-durum, isipelingi, i-kamut, ukolweni wasendulo, igciwane likakolweni, i-bran, ufulawa kakolweni, umzala, i-farro, i-bulgur, i-semolina).
Ibhali, i-rye, ne-triticale (kokubili okusanhlamvu nemikhiqizo esuselwe: isinkwa, ubhiya, i-pasta, amakhekhe, ama-noodle, okusanhlamvu kwasekuseni, imvuthuluka yesinkwa, i-tempura, isobho, i-matzah, ama-wafers, ama-tostones).
Ama-oats angaqinisekisiwe.
Imikhiqizo eyenziwe ngaphandle kokulebula noma ukulawula: izinkwa, amakhekhe, amabhanisi, amakhekhe, ipasta, izisekelo ze-pizza, amakhukhi, amabhisikidi, ukudla okulula, amabha, amasoso embonini, ukudla okuphekiwe.

Ngisho nokuchayeka okuncane, ngisho nangokungcola, kungabangela izimpawu nokulimala kwamathumbu kubantu abazwelayo noma labo abanesifo se-celiac. Ngakho-ke, ukudla kufanele kube eqinile futhi ngaphandle kokukhetha.

Yikuphi ukudla nemikhiqizo ephephile noma efanelekile?

Uhlu lwa ukudla okulungele ukudla okungenagluten Ibanzi futhi ivumela ukuhlukahluka, ukunambitheka nokudla okunomsoco:

Okusanhlamvu nama-pseudocereals: Ilayisi, ummbila, i-quinoa, i-buckwheat (hhayi ukolo wangempela, kodwa imbewu enothe ngama-antioxidants namaminerali), i-amaranth, i-millet, i-teff, amabele, i-tapioca, i-arrowroot, i-oats eqinisekisiwe engena-gluten.
Izithelo nemifino emisha: Akucutshunguliwe futhi ngaphandle kokwengeza amasoso noma izithasiselo.
Izembe: Ama-lentils, ama-chickpeas, ubhontshisi, uphizi.
Amantongomane nembewu: Ikakhulukazi lawo apakishwe ngawodwana futhi aqinisekisiwe ukuthi awangcolisiwe.
Okunye ufulawa: Ufulawa welayisi, ufulawa wommbila, ufulawa kaphizi, ufulawa we-alimondi, ufulawa kakhukhunathi, ufulawa wesoya, ufulawa womdumbula (ufulawa we-tapioca).
Inyama entsha, inhlanzi nokudla kwasolwandle: Okungagqokile futhi akucutshunguliwe.
Imikhiqizo yobisi yemvelo: Ubisi, iyogathi yemvelo, ushizi olashiwe, ibhotela lendabuko (ayikho imiksi enambitheka noma engeziwe noma okusatshalaliswayo).
Iziphuzo ezifanele: Amanzi, ikhofi, amajusi ezithelo angu-100%, ama-infusions (amaqabunga nangaphandle kwezingxube eziyinkimbinkimbi), amawayini angenazo izithasiselo, amanye ama-cider nogologo alula (funda ilebula njalo).
Ama-sweeteners alula: Ushukela, uju (qaphela ngamalungiselelo acutshunguliwe).
Amafutha alula emifino nawezilwane: I-extra virgin olive oil, amafutha embewu angenayo izithasiselo, isinqumelo, ibhotela lendabuko.

Imikhiqizo eklanyelwe ngokukhethekile i-celiacs (isinkwa, i-pasta, amakhekhe angenayo i-gluten) kufanele iqinisekiswe futhi ibhalwe ngokufanele.

Amaphutha avamile lapho uqala ukudla okungenalo i-gluten nokuthi ungakugwema kanjani

Ukwamukela ukudla okungenalo i-gluten kungaba inqubo emangalisayo ekuqaleni. Ezinye ze amaphutha avame kakhulu nendlela yokuzizungeza:

Ukucabanga ukuthi "i-gluten-free" ilingana nempilo: Imikhiqizo eminingi ecutshungulwayo engenayo i-gluten ingaba noshukela omningi, amafutha, noma okuqukethwe okunomsoco ophansi. Njalo khetha ukudla okusha nokwemvelo.
Ayihloli ukungcoliswa okuphambene: Ikakhulukazi emikhiqizweni eyinqwaba, kufulawa, okusanhlamvu, amantongomane, noma lapho upheka ekhaya.
Ukunciphisa okuhlukahlukene ngokweqile: Ukuzikhawulela ekulayisini kanye nommbila kukodwa kungaholela ekuntulekeni komsoco. Shintsha ukudla kwakho ngokufaka ama-pseudocereals, okusanhlamvu nemifino.
Ukungaxhumani nesazi sokudla okunempilo: Uchwepheshe angakusiza uqinisekise ukulingana kokudla okunomsoco futhi ugweme ukuntula okusansimbi, i-calcium, i-vitamin B12, i-folate, i-magnesium, i-zinc, ne-fiber.
Ukusebenzisa imithi noma izithasiselo ngaphandle kokuhlola ubukhona be-gluten ezintweni ezisizayo: Funda amapheshana bese ubuza ekhemisi.
Ukucabanga ukuthi ukudla kungokwesikhashana: Esifweni se-celiac kanye nokuzwela kwe-gluten, ukudla kuyimpilo yonke.

Ukuhlela, ukupheka, nokuzijabulisa: amathiphu asebenzayo

Ukuphila kahle ngaphandle kwe-gluten kuhilela ukuhlela, ukuxhumana nokuzivumelanisa nezimo:

Hlela amamenyu akho: Lungiselela uhlu lokuthenga ngemikhiqizo ephephile nehlukahlukene. Zungezisa okusanhlamvu nemithombo yamaprotheni ukuze uqinisekise zonke izakhamzimba.
Zilungisele okwakho ukudla okulula nokudla: Ngale ndlela, uzolawula ukunukubezeka futhi uhlale ulungele izehlakalo ezingalindelekile.
Khuluma ngesimo sakho ngokwemvelo: Lapho uya ezindaweni zokudlela, imicimbi, noma ukudla komndeni, chaza isizathu sokudla kwakho futhi ubuze mayelana nezithako nokuphatha izitsha.
Khetha izindawo zokudlela ezinolwazi kumamenyu angenayo i-gluten: Hlola imenyu ku-inthanethi kuqala, shayela ukuze uqinisekise, futhi ubheke izibuyekezo ezivela kwamanye ama-celiacs.
Dala indawo yakho: Umndeni, abangani, nosebenza nabo bangaba abambisene nawe ekugwemeni izingozi nokwabelana nezindlela zokupheka ezintsha.
Thembela ezinhlanganweni namaqembu okusekela: Ukwabelana ngolwazi, amathiphu, nezindaba kuzokusiza ukuthi uye phambili futhi uzizwe usekelwe.

Khumbula ukuthi ukufunda kuyaqhubeka nokuthi ziya ngokuya ziba nekhwalithi kanye nezinketho ezihlwabusayo ezingenayo i-gluten emakethe.

Izinselele kanye nezingozi zokudla okungenalo i-gluten

Ukudla okungahleliwe kahle kwe-gluten kungaba nakho izingozi zokudla okunomsoco. Ngokuqeda okusanhlamvu kwendabuko (ukolweni, ibhali, rye), unganciphisa ukudla kwakho i-fiber, insimbi, i-calcium, amavithamini B, i-magnesium, namanye amaminerali. Imikhiqizo ye-industrial-free gluten ivamise ukuba namaphrofayili okudla okunempilo ahlukene, ngokuvamile ane-fibre encane kanye noshukela noma amafutha amaningi.

Ukuze ugweme izinkinga zesikhathi esimaphakathi nezesikhathi eside:

Beka kuqala ukudla okuphelele, okusha, okungakacutshungulwa.
Yethula izinhlobonhlobo zokusanhlamvu ezivunyelwe kanye nama-pseudocereals.
Khulisa ukusetshenziswa kwezithelo nemifino.
Xhumana nochwepheshe wezokudla mayelana nokwengeza noma ukuhlela komuntu siqu.
Funda amalebula omsoco ngokucophelela, ngale kwe-gluten.

Izindleko zokudla okungenalo i-gluten nazo zingaba phezulu, ikakhulukazi emikhiqizweni elungisiwe. Yingakho kuhle ukupheka ekhaya, ukusizakala ngokudla okuyisisekelo, futhi ubheke izinketho ezithengekayo nezinempilo.

Kuzwakala kunjani ukuyeka ukudla i-gluten?

Abantu abatholakala benesifo se-celiac noma isaziso sokuzwela kwe-gluten ukuthuthukiswa okuqhubekayo empilweni yakho ngemva kokukhipha le phrotheni:

Ukunciphisa ukuvuvukala kwamathumbu.
Ukunyamalala noma ukuthuthukiswa kwezimpawu zokugaya (ukuqunjelwa kancane, isifo sohudo noma ubuhlungu).
Ukutholwa kwamazinga wamandla, isimo semizwa esithuthukisiwe nokugxilisa ingqondo.
Ukumuncwa okungcono komsoco, ukuhlaziya okujwayelekile phakathi nezinyanga.
Ezinganeni, ukululama kokukhula kanye nesifiso sokudla.
Ukwehliswa kwezimpawu ezengeziwe zokugaya (i-dermatitis, ukukhathala, ikhanda, ubuhlungu obuhlangene).

Isikhathi sokuthuthukisa singahluka. Abanye abantu baqaphela izinguquko phakathi nezinsuku, ikakhulukazi ohlelweni lwabo lokugaya, kodwa ezimweni ezimbi kakhulu ze-atrophy yamathumbu, ukuthuthukiswa kungathatha izinyanga ezimbalwa noma ngisho nangaphezu konyaka.

Amaresiphi nemibono yokujabulela ukupheka okungenagluten

Ukudla okungenayo i-gluten akusho ukuyeka ukunambitheka noma ukuhlukahluka. Kunenqwaba yezindlela zokupheka nemibono yokudala yakho konke ukudla kosuku:

Ukudla kwasekuseni: Ama-pancake ka-Buckwheat, i-quinoa noma iphalishi le-oatmeal eliqinisekisiwe, isithelo esisha, isinkwa sasekhaya esingenayo i-gluten, izithelo nembewu ama-smoothie, nama-muffin kafulawa we-alimondi.
Isidlo sasemini nedina: Amasaladi e-quinoa, izitsha zerayisi, isitshulu se-legume, ilayisi noma i-corn pasta enemifino, i-chicken curry nelayisi elinsundu, upelepele ogxishiwe, ama-omelet amazambane, nenhlanzi ebhakiwe nenyama.
Ama-snacks nama-snacks: I-Hummus enezinti ze-carrot, iyogathi yemvelo enamantongomane, ama-banana chips, amabhisikidi ommbila, ama-cereal bars okuzenzela.
Uphudingi: Ama-brownies kakhukhunathi kafulawa, ama-almond tarts, i-cornstarch custard, izithelo ezibhakiwe, uphudingi werayisi.

Ukuhlola okunye ufulawa nezinye izithako kuyingxenye yokuzijabulisa. Kunenqwaba yezinsiza, izincwadi, namabhulogi angakukhuthaza.

Imibuzo evame ukubuzwa kanye nokungabaza okuvamile

Ingabe i-oatmeal ine-gluten? Okumsulwa, cha. Kodwa ngaphandle uma siqinisekisiwe, ngokuvamile singcolile. Ingase futhi iqukathe ama-prolamine (ama-avenins) abangela ukuhlangana kabusha ezigulini ze-celiac.
Ingabe irayisi namazambane ane-gluten? Cha, kodwa ngaso sonke isikhathi thenga amabhrendi athembekile futhi uhlole ukungcola.
Ingabe ummbila uphephile? Ngokwemvelo yebo, kodwa ukusetshenziswa ngokweqile kufanele kugwenywe kubantu ababucayi, ngenxa ye-zein (amaprotheni afana ne-gluten). Njalo thenga ngesigxivizo futhi uhlole ukuthi kungenzeka yini ukungcola.
Yini i-spike evinjelwe? Iwuphawu lwamazwe ngamazwe lokuthembeka "okungenayo i-gluten" ekukhiqizeni ukudla.
Ingabe kufanele ngisebenzise ama-enzyme okugaya noma ama-probiotics? Azithatheli indawo yokudla, kodwa zingasiza ukudiliza izinsalela ze-gluten ezimeni zokungcoliswa ngengozi noma ngesikhathi soguquko.
Ingabe iziphuzo ezidakayo zine-gluten? Iningi likabhiya neziphuzo ze-malt liyakwenza. Iwayini, i-distilled spirit, nama-cider ezithelo ngokuvamile aphephile uma kungenazo izithasiselo.
Ngingakwazi ukudla isinkwa, i-pasta noma amakhekhe? Kuphela uma kuyimikhiqizo eqinisekisiwe futhi yenzelwe ngokukhethekile abantu abazwela i-celiac ne-gluten. Bheka uphawu futhi ugweme labo abathi "i-gluten ephansi kakhulu."

Izincomo ezengeziwe zempilo enempilo engenayo i-gluten

Isihluthulelo sokugcina a ukudla okulinganiselayo, okuphephile, nokunomsoco okungenalo i-gluten ulwazi nokuhlela:

Ukubonisana njalo nabasebenzi bezempilo (odokotela, izazi zokudla okunomsoco, kanye nama-dietitians akhethekile) ukuze bavumelanise ukudla kwakho nezidingo zakho, ukuvimbela ukuntula, nokuqapha ukululama uma unesifo se-celiac.
Cela izeluleko kososeshini kanye namaqembu okusekela ukuxazulula ukungabaza nokufinyelela uhlu olubuyekeziwe lwemikhiqizo ephephile.
Gwema ukusebenzisa kabi ukudla okugayiwe kakhulu (ngisho noma "zingenayo i-gluten"), njengoba ngokuvamile zinephrofayili yezondlo ezibi kakhulu futhi zingashintsha i-microbiota.
Zijwayeze ukufunda ilebula ngokucophelela futhi uzibuyekeze njalo. ngoba ukwakheka kwemikhiqizo kungashintsha.
Ungayinaki impilo yakho yomphakathi: Ukufunda indlela yokuzulazula ezindaweni zokudlela, ukuvakasha, nemicimbi kuzokwenza kube lula ukunamathela futhi waneliseke ngokudla kwakho.
Gcina isimo sengqondo esihle futhi esivumelana nezimo, zama izindlela zokupheka ezintsha, funda kwabanye, futhi ujabulele izinhlobonhlobo ezintsha zezinketho ozozithola.

Nakuba ukulandela ukudla okungenalo i-gluten kudinga ukunakwa nokuguqulwa kwendlela yokuphila, namuhla kunolwazi oluningi kunanini ngaphambili, ukufinyelela emikhiqizweni ehlukahlukene, kanye nethuba lokuphila impilo egcwele nenempilo. Uma uxilongwa, ukudla okuqinile kuyisiqinisekiso esingcono kakhulu sokugaya kwakho kanye nempilo ejwayelekile. Uma unquma ukuyizama ngaphandle kokuxilongwa, yenza njalo ngezeluleko futhi uqiniseke ukuthi ugcina ukuhlukahluka komsoco kanye nokulinganisela.