9 Nutrients Critical Ungase Udinge Ukukhulisa Uma Unayo Gluten-Free

Ukulandela ukudla okungenayo i-gluten kungathuthukisa kakhulu impilo yakho uma uhlushwa yisifo se-celiac noma ukuzwela kwe-gluten okungewona i-celiac.

Kodwa kufanele uqaphele: abantu abadla i-gluten-free bavame ukungabi namandla amavithamini namaminerali ambalwa , futhi ukubandakanywa kwabo kwansuku zonke kwabanye kungase kungabi nokuhlangabezana nezincomo, ngokwengxenye ngoba ukudla okusetshenzisiwe okungenayo gluten akuvamile ukwesekwa enezakhi ezengeziwe.

Ngakho ungenzani ngalokhu? Ngokusobala, ungathatha izithako-futhi uma ungenalutho emithonjeni ethile, udokotela wakho angase ancome ukuthi wenze kanjalo. (Njengoba ama-vitamins amaningi angama-vitamin amaningi angaba nemiphumela emibi, akusho ukuthi kufanele uhlole udokotela wakho-futhi angase ahlolwe ukuze anqume amazinga akho okwenyusa okomzimba-ngaphambi kokuqala isimiso esikhulu sokwengeza.)

Kodwa uma uthanda umqondo wokuthola izakhi zakho eziningi ngokudla kwakho ngangokunokwenzeka, khona-ke nansi uhlelo lokukusiza ekubhekiseni ukudla okuqukethe amazinga aphezulu amavithamini namaminerali okungenzeka awutholakali. Lokhu kungase kungabikho isidingo sokuba uthathe izithako, ikakhulukazi uma utholakala nje (uzodinga ukukhuluma nodokotela wakho ngalokho), kodwa ngokuqinisekile kungasiza.

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I-Vitamin B6: Ukwelashwa-Ukulwa Ne-Vitamin

Udinga i-vitamin B6 ukukusiza ukulwa nezifo, ugcine umsebenzi wesifo somzimba, futhi uthwale umoya-mpilo kuwo wonke umzimba wakho. Udinga futhi ukugcina ushukela wakho wegazi ngaphakathi kwemingcele evamile. Ngeshwa, ucwaningo luye lwabonisa ukuthi abantu abaningi abanesifo se-celiac nokulandela ukudla okungenamsoco kwe-gluten bancane ku-vitamin B6.

Kodwa kunezinto eziningi zokudla okunempilo ezingakunika amandla kulo mzimba obalulekile.

Qala nge-chickpeas (eyaziwa nangokuthi ubhontshisi be-garbanzo) -ikomishi izokunika okungaphezu kwesigamu sevithamini B6 oyidingayo ngosuku. Ungaxuba ama-chickpeas ngama-saladi noma uwadle ngendlela ye-hummus (nge-crackers-mahhala).

Ungathola futhi inani elikhulu le-B6 kusuka ku-tuna, i-salmon, isifuba se-inkukhu kanye ne-turkey. Ngisho nelinye ibhanana eliphakathi line-20% we-vitamin B6 oyidingayo usuku ngalunye.

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I-Folate: Isiza Ukwenza Amaseli Amasha

I-folate, eyaziwa nangokuthi i-folic acid, enye i-vitamin B. Kungenzeka wazi kahle indima ye-folate ekuvimbeleni ukukhubazeka kokuzalwa (okuvimbela ukukhubazeka ebuchosheni bomntwana wakho ongakazalwa), kodwa wonke umuntu udinga inani elanele ukusiza imizimba yabo yenza amangqamuzana amasha.

Ukudla okuningi okune-gluten okuvamile kuvunyelwe nge-folate eyengeziwe (ngokuyinhloko ukuvimbela ukukhubazeka kokuzalwa), ngakho-ke uma udla ngaphandle kwe-gluten, kuzodingeka ukhathalele ngokukhethekile ukuze uthole okwanele-ngeke uthole noma kuphi eduze kakhulu nabantu abaningi.

Cabanga okuluhlaza ukuze ukhulise amazinga akho omzimba: isipinashi, isisu se-asparagus nama-brussels ahluma konke aphezulu kumsoco, njengama-peas aluhlaza ne-broccoli. Uma udla imicibisholo engu-10 yesikhumba se-asparagusi noma izingxenye ezimbili kwezintathu zendebe yesipinashi esilisiwe, uzoba ngaphezu kwengxenye yomgomo wakho wosuku wosuku.

Amantongomane anesisindo esimangalisayo se-folate, nakuba udinga ukudla ama-ounces angu-10 wezinkukhu nsuku zonke ukuze uthole okwanele. Futhi isigamu-indebe yama-peas anamehlo amnyama uyohlinzeka ingxenye yesine yalokho okudingayo usuku ngalunye.

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I-Vitamin D: I-Sunshine Vitamin

Eyaziwa ngokuthi "i-vitamin ye-sun" ngoba isikhumba sakho sikhiqiza ekukhanyeni kwelanga, i-vitamin D nayo ingatholakala emikhiqizeni enezinyosi nemifino evamile-futhi uma udla i-gluten (futhi ikakhulukazi yobisi), ungase ungatholi i-vitamin D.

Eqinisweni, ucwaningo luye lwabonisa ukuthi abantu abanesifo se-celiac bajwayele kakhulu ukungabi namandla kwe-vitamin D.

Ngeshwa, ukudla okumbalwa kuqukethe ubuningi be-vitamin D-ukukhetha okubandakanya izinhlanzi zamanzi abandayo afana ne-swordfish ne-sockeye salmon, equkethe imali eningi. Iphuka leqanda linama-10% wevithamini D oyidingayo usuku ngalunye.

Uma udla imikhiqizo yobisi, ungabheka imikhiqizo eqinekile nge-vitamin D (ehlanganisa ubisi obuningi ne-yogurt, kodwa qiniseka ukuthi uthenga i-yogurt kuphela-free yogurt). Amanye ama-orange juice nawo anesisindo se-vitamin D (futhi, hlola ukuze uqinisekise ukuthi ijusi lakho libhekwa njenge-gluten-free).

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I-Calcium: Ithuthukisa Amathoni Akho

Njenge-vitamin D, i-calcium itholakala kumikhiqizo yobisi-futhi lokho akukwenzanga konke okuhle uma ugwema ubisi ngenxa yokungahambisani ne- lactose noma ngenxa yokuzwela kokudla okungeziwe. Ngakho-ke, njenge-vitamin D, akumangazi ukuthi izifundo zibonisa abantu abanesifo se-celiac abangatholi amazinga e-calcium anconywayo ekudleni kwawo.

Noma kunjalo, lokho kungase kungasho ukuthi ukudla okungenayo i-gluten kuholela ekutheni kube khona ukuhluleka kwe-calcium, futhi empeleni izifundo ezimbalwa eziye zaqhutshwa azange zibonise ukuntuleka kwe-calcium kubantu abalandela ukudla okungekho gluten. Kodwa njengoba i-calcium isisiza ekwakheni amathambo aqinile kanye ne-osteoporosis ingozi enkulu yama-celiacs, ingakhokhela i-calcium quotient ekudleni kwakho kwansuku zonke.

Uma udla ubisi, kunezinketho eziningi zemikhiqizo yobisi ene-calcium eningi. Kodwa uma ugwema ubisi kanye ne gluten, usengathola i-calcium: bheka nje i-tofu noma inhlanzi ekheniwe ngamathambo. Amanye ama-juice brand ahlanganisa i-calcium eyengeziwe (njengemikhiqizo ene-vitamin D-eqinisekisiwe, qinisekisa ukuthi uthenga ijusi kuphela elingenalo gluten).

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I-Iron: Isiza Ukuthwala I-Oxygen

I-anemia-enezixhumanisi zayo zokuntuleka kwensimbi-isifo esivamile sesifo se-celiac , futhi empeleni isifundo sibonisa ukuthi abantu abanesifo sengculaza lapho bexilongwa bangase babe nomonakalo obi kakhulu emathunjini abo amancane kunabantu abanesifo esiyisisekelo esiyisifo sohudo.

Ngakho-ke, abantu abanesifo se-celiac kudingeka baqaphele ngaphezu kwesilinganiso sokuthola insimbi eyanele, noma ngokudla kwabo noma ngokusebenzisa izithako. Abantu abangenayo i-celiac kodwa abalandela ukudla okungenayo i-gluten futhi kudingeka baqaphele, ngoba abantu abaningi abalandela ukudla okugcwele okugcwele-gluten bathola insimbi eyanele ngokusebenzisa okusanhlamvu okusanhlamvu neminye imikhiqizo.

I-iron kulula ukuthola uma udla inyama: inkabi ne-turkey inenqwaba. Ama-Oysters aphezulu kakhulu ensimbi, futhi i-tuna iqukethe insimbi.

Uma, ngakolunye uhlangothi, ulandela ukudla kokudla kwemifino okungenayo i-gluten, ungathola insimbi kusuka ku-soybean kanye ne-legumes-enye indebe yama-soya inesigamu sensimbi oyidingayo ngosuku, kanti enye indebe yamalenti inamaphesenti angama-37 wezincomo zakho ukudlala nsuku zonke. Vele uqiniseke ukuthi uthole imithombo ephephile ye-soy gluten-free ne-gluten-mahhala, njengoba lezi zingase zingcoliswe kakhulu ne-gluten.

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I-Vitamin B12: Ukulwa Nokukhathala Kakho

I-Vitamin B12 isisiza ukugcina amangqamuzana akho wegazi nesiguli, futhi labo abangenayo i-B12 ikakhulukazi bangathola ukulwa nokukhathala okuqhubekayo. Ucwaningo luye lwabonisa ukuthi abantu abanesifo se-celiac abavami ukutholakala nevithamini B12 okwanele ekudleni kwabo, nakuba imizimba yabo ingase ingabi ngaphansi komsoco.

Esinye sezizathu zokudla okuncane kungase kube ukuthi ukudla okusawoti kwasekuseni kunamakhompiyutha ajwayelekile ngamaphesenti angu-100 wezinsuku zakho ze-vitamin B12, kanti futhi abantu abagwema i-gluten kuzodingeka bagweme okuningi kulawo okusanhlamvu. (Yiqiniso, kunezinhlobo eziningi zokusanhlamvu okungenayo gluten emakethe, ezinye zazo ziqiniswe ngamavithamini namaminerali.)

Inyama, inhlanzi kanye nemikhiqizo yobisi zivame ukuba yimithombo engcono kakhulu yevithamini B12, yingakho izitshalo nezitshalo ngokuvamile zihluleka kakhulu. Ingxenye enkulu yokudla (u-4 oz noma ngaphezulu) we-salmon noma i-trout izohlinzeka ngamaphesenti angu-100 okunconywa kwakho okunconywa nsuku zonke, kuyilapho u-6 oz. yenkomo izokunika isigamu salokho okudingayo. Ikomishi lebisi noma i-ounce ye-shizi kanzima izonikeza cishe u-15% wezimfuneko zakho ze-vitamin B12.

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I-Thiamin, i-Riboflavin ne-Niacin: Okuningi nge-Amandla

I-thiamin, i-riboflavin ne-niacin yizo zonke amavithamini B, futhi bonke badlala indima ekuguquleni ukudla oyidla amandla. Njengokuthi i-vitamin B12, izifundo zibonise ukuthi abantu abalandela ukudla okungafani ne-gluten kubonakala bengakutholi ngokwanele kula mavithamini, nakuba ukuhlolwa kwezokwelapha kungabonakali ukuthi banesidingo.

Zonke ezintathu zivame ukungezwa ezinqolobaneni ezisetshenziselwa ukudla kanye nezinkwa, ezichaza ukuthi kungani abantu bengase bancishiswe ekudleni okungenalo i-gluten.

Izinyosi zivame ukuba umthombo omuhle wekhemende we-peas noma ama-bean ama-lima azokunika cishe ama-50% walokho okudingayo usuku ngalunye. I-squash egcweleyo namazambane nawo aqukethe i-thiamin ebalulekile.

Ukuze riboflavin, okwamanje, ungakwazi ukushintshela imikhiqizo yobisi: ingilazi yobisi kanye inkomishi yogurt nsuku zonke ukukufihla. Inyama nayo ingumthombo omuhle we riboflavin. Uma ungadli inyama noma ubisi, bheka ama-alimondi namantongomane angama-soy for riboflavin yakho (ucabanga ukuthi ungakwazi ukubekezelela isobho).

Okokugcina, ngenxa ye-niacin, zonke izinhlobo zenyama, izinkukhu, izinhlanzi kanye nobisi ziphezulu kumsoco. Uma ulandela ukudla kwemifino noma i-vegan, bheka ku-portobello amakhowe, imbewu yamathanga noma u-squash, tempeh, amantongomane noma ubhontshisi ukuthola i-niacin oyidingayo usuku ngalunye.

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Izwi kusuka

Ukugxila ekutheni ukudla okune-vithamini okungenakukwazi ukuqeda isidingo sakho sokuthatha izithako-uzodinga ukukhuluma nodokotela wakho mayelana nezidingo zakho zempilo, nokuthi ngabe uncelisa yini izithako ezithile noma nge-vitamin amaningi umkhiqizo. Akuwona wonke umuntu odinga ukuthatha izithako, kepha abantu abanesifo se-celiac bangawadinga kaningi kunaningi, ngoba i-celiac ithinta ikhono lakho lokubamba izakhi.

Kodwa-ke, ukudla ukudla okunomsoco-ikakhulukazi labo abacebile ezakhiweni ezithile okungenzeka ulahleke-kungakusiza ukulungisa ukuhluleka, futhi kungasiza impilo yakho jikelele.

> Imithombo:

> I-Institutes National Health Health Medline Plus. Riboflavin.

> I-Institutes National Health Health Medline Plus. I-Niacin.

> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. I-Supplement Supplement Sheet Factory: I-Calcium.

> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. I-Supplement Supplement Sheet Factory: Ifolda.

> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. I-Supplement Supplement Sheet Factory: Iron.

> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. I-Supplement Supplement Sheet Fact Sheet: I-Vitamin B6.

> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. I-Supplement Supplement Sheet Factory: Vitamin B12.

> AmaHhovisi kaZwelonke wezeMpilo eHhovisi leziNsiza zeDiari. I-Supplement Supplement Sheet Fact Sheet: Vitamin D. 2015.

> Umtapo Wezincwadi Zikazwelonke Wezokwelapha I-PubMed Health. I-Vitamin B1-Thiamin.