Ngokuningiliziwe kwesidlo sama-Gluten-Free
Uma usuvele unikezwe ukuxilongwa kwesifo se- celiac noma ukungazweli kwe- gluten okungewona-celiac, kungenzeka ukuthi utshelwe ukuthi "hamba u-gluten mahhala" (kwezinye izimo, ungenalo ulwazi olungaphezu kwalokho). Uma ucwaninga ngokudla okungekho gluten ngokwakho-mhlawumbe ngoba ukholwa kungasiza ngenselelo yezempilo obhekene nayo-ungase ukwazi okwengeziwe ngakho.
Nokho, kuzo zombili izimo, ungase uqaphele ukuthi ukuqala kokudla okungenayo i-gluten kuyisinyathelo esiyinhloko sokudla, nesinye esilandelayo.
Ngakho-ke yini ngempela ehilelekile ekuqaliseni nasekulandeleni ukudla okungenalutho kwe-gluten? Vele uqede i-gluten, kwesokudla? Yebo, yebo. Kodwa kubantu abaningi, i-starting point ayifinyeleli ngqo ekudleni. Esikhundleni salokho, uhlolisisa kahle ukuthi i-gluten yenzani ukuze uqale ukuqonda ukuthi yini okufanele uyiqede.
I-Gluten inokudla okuningi (kufaka phakathi okuningi ongalindelanga ukukuthola) futhi kunzima kakhulu ukugwema.
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Eqinisweni, ikhefu lokufunda ekudleni okungenalo i-gluten lilingana noma likhulu kunamazinga okufunda cishe noma yikuphi uhlobo lokudla. Uzothola i-hang yayo ekugcineni, kodwa uzofunda kabanzi mayelana nokulayishwa kokudla kanye namagama ezithako kunalokho owacabanga ukuthi uzodinga ukwazi kule nqubo.
Uzokwenza amaphutha njengoba ufunda ukudla i-gluten-free. Angenakugwemeka, ngakho-ke ungazishayi phezulu phezu kwabo-ngisho noma umzimba wakho ukushaya ngenxa yabo . Ngisho noma ngabe udla i-gluten-mahhala iminyaka eyishumi noma ngaphezulu, cishe uzoqhubeka wenza amaphutha, nakuba kungenzeka ukuthi ngeke abe nzima kakhulu.
Yini i-Gluten?
I-gluten okumele uyigweme yiprotheni etholakala ezinhlameni ezifana nekolweni, ibhali, ne-rye. Ngakho-ke, noma yikuphi ukudla okuqukethe ukolweni, ibhali ne-rye kuqukethe gluten, njengokudla, pasta, amaqebelengwane, amakhukhi, kanye nokudla okuningi. Izinhlamvu ze-gluten ezivame ukusetshenziselwa ukudla ngenxa yokuthi zinezici ezithandwa ngabakhiqizi bokudla. Isibonelo, isinkwa sikakolweni sithola okuhlukile, ukusikeka okunamnandi nokuthungwa kusuka ku-gluten, kuyilapho amaqebelengwane nama-pasta ehlangene ndawonye kunokuba aguqe ngenxa yeprotheyini ye-gluten.
Kodwa-ke, isinkwa, okusanhlamvu, ne-pasta zimelela kuphela iphuzu le-iceberg-gluten i-gluten isithako kuningi, mhlawumbe ngisho neningi, imikhiqizo yokudla esetshenzisiwe. Ezisukweni ezithile, izithelo ze-gluten zisebenza njengabaqashi, ezivumela abakhiqizi nabapheka ekhaya ukuba basebenzise izithako ezincane ezinjengekhilimu. I-malt yebhali, okwamanje, isetshenziselwa ukusetshenziswa njengoshukela e-candy nama-cookies. Futhi ngobhiya nezinye izinhlobo zokuphuza utshwala, izithelo ze-gluten zivutshiwe ukuze zenze iziphuzo ezidakayo.
Kunezinhlobo zokudla ezihlale ziqukethe gluten, njengemikhiqizo yesinkwa evamile kanye ne-pasta. Kodwa ukugwema lezi nje nje akwanele uma ulandela ukudla okungenalutho kwe-gluten. Udinga ukuqeda zonke izicucu ze-gluten-ngisho nezithako ezifihlekile.
Kungani Kudla I-Gluten?
Iningi labantu abalandela ukudla okungenalutho kwe-gluten benza lokhu ngoba bayayisebenzisa ukuze baphathe isimo esithile sempilo. Isimo sezempilo esaziwa kakhulu esiphendula ekudleni okungenalutho kwe-gluten yisifo se-celiac. Eqinisweni, ukudla kwakusungulwa kuqala ukuphatha leliac, okubangelwa ukusabela okuzenzakalelayo kumaprotheni we-gluten.
Ngokuqondile, uma labo abanesifo se-celiac bedla ukolweni, ibhali, noma i-rye, i-gluten engqolowa ibangela ukuthi amasosha omzimba ahlasele umgogodla wamathumbu amancane. Lokhu kubangela izimpawu zesifo se-celiac futhi kungabangela ukungondleki , i- anemia , i- osteoporosis , neminye eminye imiphumela engaba yingozi yempilo .
Abantu abanesifo se-celiac kumele babe yi-gluten-free for life ukuze banciphise izimpawu futhi banciphise kakhulu ingozi yezimo ezihlobene.
Ngisho nezinani ezincane ze-gluten zingagcina amasosha omzimba ekudleni futhi avimbele amathumbu ukuba aphuluke. Abantu abanokuthiwa yi-gluten ye-non-celiac ye-gluten (eyaziwa nangokuthi ukuzwela korowa okungewona uketshezi) nakho kulandela ukudla okungekho kwe-gluten. Lesi simo sasandaziwa futhi nje asiqondwa kahle njengesifo se-celiac.
Kucatshangwa ukuthi labo abane-gluten / ukolweni ukuzwela basabela ekomidini ezinhlamvini (nakuba kungenjalo ngempela gulen) ngezimpawu ezibandakanya ukugaya ukudla, ukukhanda ikhanda nokukhathala. Abacwaningi abakaqapheli ukuthi kungani abanye abantu bezwa lezi zimpawu. Kodwa-ke, bacabangela amacala ahlukahlukene, kuhlanganise ne-gluten / uketshezi oluthile olwenziwe ngotshani, lapho i-permeable lining lamine ivumela amaprotheni namagciwane ukuthi abaleke egazini.
Kulabo abanokuzwela kwe-gluten / ukolweni, ukudla okungenalutho kwe-gluten kuvimbela izibonakaliso njengoba kwenzayo kwisifo se-celiac. Ukwengeza, kunezinye izimo lapho abanye abantu abangase bazuze ekungeneni kwe-gluten, okufaka isifo se-thyroid , isifo samathambo, ngisho nohlobo lwesifo sikashukela .
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Ukucwaninga kuzo zonke lezi zimo-futhi kungani ukudla okungenalutho kwe-gluten kubonakala kusiza ukunciphisa izimpawu kwezinye izimo-kuqhubeka.
Odokotela batusa ukuthi abantu bangaqali ukudla i-gluten ngaphambi kokuba bahlolwe isifo se-celiac. Lokhu kungenxa yokuthi udinga ukuqeda i-gluten yokuhlolwa kwesifo se-celiac ukuze kulungile. Kungabalulekile ukwazi ngokuqinisekile ukuthi unayo celiac ukuze ukwazi ukubuka izimo zezempilo ezihlobene ezingase zenzeke.
Yikuphi Ukudla Okuqukethe I-Gluten?
Ukuze udle i-gluten-free, kuzodingeka ugweme konke okuqukethe ukolweni, ibhali, ne-rye. Ukukhipha izinto ezibonakalayo-isinkwa, i-pasta, ama-crackers, nama-cookies-kufanele kube lula kakhulu (nakuba kungase kube nzima ngokomzwelo ukuvumela ukudla okuthandayo , ngisho noma ubathatha esikhundleni sabantu abangenawo ama-gluten).
Inkinga ukuthi i-gluten ingafihla ngaphansi kwezithako ezihlukahlukene kwilebula lokudla . Unayo yini isobho sephepheni lakho eliqukethe "isitashi"? Leyo starch ingahle ibe ne-gluten. Kuthiwani ngalawo candy ane "flavour yemvelo"? I-gluten engenzeka khona, futhi. Kubonakala sengathi yonke indawo futhi kuzodingeka ukuthi uhlole ukuthi ikufihla ukuze uyigweme.
I-US Food and Drug Administration (FDA) ayidingi ukudalulwa kwe-gluten kumalebula okudla, nakuba abakhiqizi bangayichaza ngokuzithandela ngaphansi kwemithetho yokubhalisa yama-gluten ye-gluten. Ngokomthetho, abakhiqizi kumele baveze ukolweni (enye yezilwane eziphezulu kakhulu), kodwa akudingeki ukuthi adalule ibhali ne rye.
Izinkampani eziningi zikhetha ukwenza kube lula ngabantu ukuthi babone imikhiqizo yabo-gluten ngaphandle kokubheka izithako. Bazosebenzisa ukubethelwa ngesibindi okusho ukuthi "akukho-gluten-free" noma uphawu elisho "i-gluten-free." Nakuba imikhiqizo ehlanganisiwe ye-gluten yayingenwe ezitolo zokudla ezempilo, ukuthandwa okukhulayo kokudla kuqinisekisile ukuthi zonke izinhlobo zemikhiqizo ye-gluten zingatholakala ezitolo eziningi zokudla ezivamile. Ungabuye futhi uthenge ukudla okungenakuqinisekiswa okuqinisekisiwe kwe-gluten yinhlangano emele.
Abanye abakhiqizi, njengoKraft Foods noCon Agra Foods, banemigomo yokuveza njalo izithako eziqukethe i-gluten emalebula abo okudla. Kulezi zimo, isitashi esine-gluten sizobhalwa ohlwini lwamasitha ngokuthi "isitashi (ukolweni)," kuyilapho ukunambitheka kwezinto ezinokwemvelo okungukuthi i-gluten kungase kufunde "ukunambitheka (ibhali)." Kodwa-ke, ukudla okungenazo izithako ze-gluten akuyona impela-gluten-mahhala ngoba kungase kube ngaphansi kokungcoliswa kokudla kwe-gluten ekucutshungweni.
Indlela Yokuqala Ukudla Okungenayo Gluten
Njengoba unikezwe konke lokhu, ungase ucabange ukuthi ukudla okungenayo i-gluten kubonakala kusabisa. Kodwa empeleni ungadla i-gluten-mahhala ngaphandle kokufunda ilebula elilodwa lokudla, nje unamathela ngokuphelele ekudleni okungenasikhathi sokudla okunjengezithelo, imifino, inyama, izinkukhu kanye nenhlanzi.
Lokhu, eqinisweni, kuyindlela engcono kakhulu yokuqala ukudla okungahambisani ne-gluten ngoba kukuvimbela ukwenza amaphutha e-rookie ngenkathi umzimba wakho ulungisa. Le ndlela izokusiza ukuthi uhlukanise noma yiziphi izimpawu kamuva uma usenele kokudla okuningi. Ngaphezu kwalokho, kungakusiza ukuba udle izakhi eziningi ezidingekayo ngoba izimpahla ezifakwe emaphaketheni zincane kakhulu kulawo mavithamini namaminerali abaluleke kakhulu kunokudla okuhlanzekile, okuphelele.
Kukhona ngempela uhlu olude lokudla okuthembekile futhi okuphephile okungenalo gluten. Uma uthengisa esigabeni sokukhiqiza, isibonelo, zonke izithelo nemifino ehlanzekile ziphephile ukuba zidle ekudleni okungenayo i-gluten (nakuba noma yikuphi okuza kuqala ngaphambili kungase kungabi khona). Esikhathini senyama inyama, unamathele kunyosi, izinkukhu, ingulube, kanye nezilwane zasolwandle ezingenayo i-marinades noma ezinye izithako ezongeziwe. Ngokuyisisekelo, uma nje sekucacile, kuphephile.
Ilayisi kanye ne-quinoa kokubili kukhethwa okuhle njengoba isitashi engangeze ekudleni kwakho-qiniseka ukuthi uthenge izinhlobo ezilula ngaphandle kwezithako ezingeziwe. Amazambane angase abe nokukhetha okuhle, nakuba uzodinga ukubukela ukuthi ulungele kanjani. I-dessert ingaba yinkimbinkimbi ngoba eziningi ze-go-to zakudala ziqukethe gluten (cabanga ngamapayi, amakhukhi namaqebelengwane). I-ayisikhilimu ingahle ibe yinto enhle-ngaphandle uma ungenayo i- lactose engavumiyo , inkinga evamile kulabo abanesifo se-celiac. Qaphela ngokucophelela ukunamathela kumkhiqizo we-ayisikhilimu nesinambitheka esibhekwa njenge-gluten (yebo, i-ayisikhilimu ingaqukatha gluten).
Gwema Amanani Okulandelela
Ungamangala ukuthola ukuthi uma usuqale ukudla ukudla okungenayo i-gluten, umzimba wakho uzothatha isenzo semithi encane ye gluten nge-replay yezimpawu zakudala noma ngisho nezintsha ongazilindele. Izimpawu ezinjalo zingase zibandakanye ukugaya ukudla nokukhathala . Ngeshwa, lokhu kuyinto evamile ngemuva kokuphuma kwe-gluten futhi kungathatha izinsuku ezimbalwa, noma ngaphezulu, ukuzizwa uzifunayo futhi .
Kanti futhi, abanye abantu bazwela kakhulu ukungcoliswa kwe-gluten kunezinye. Ngeshwa, lokhu kusho ukuthi kufanele baqaphe ngokucophelela. Kungakhathaliseki ukuthi uhlaselwa kuphi izinga lokuzwela, uzodinga ukwenza umsebenzi wesikole uma uqala ukuphuma ungenayo igundane ukuze unciphise amathuba okugwinya ngengozi. Ngokuqondile, kuzodingeka ukuthi:
- Nquma ukuthi uzohlanganyela yini ekhishini namalungu omndeni adla i-gluten futhi (uma isinqumo singu-yebo) usethe ikhishi okwabelwana ngayo ngendlela evimbela ukuthi ungaguli.
- Ukugcoba ukudla kanye nezithako ezivela ekhishini lakho (noma kusuka ekhishini uzobe usebenzisa uma uhlela ikhishi elibiwe).
- Shintsha amathuluzi ekhishi ngoba kungenzeka ukuthi athole ama-gluten okusala okusanhlamvu (noma ngabe usuqalile kahle).
- Yenza konke okungekho endlini yakho ye-gluten , kufaka phakathi indawo yokugezela yakho ( imishini yokugcoba , imishini yokugcoba umzimba , isifuba semithi yokugcoba , ne- makeup ), i-workshop yakho (i-drywall kanye nemikhiqizo yomsebenzi ingaqukatha i-gluten), kanye nekhabethe lakho lemithi.
- Qaphela ngokucophelela lapho udla nokudla ukudla okwenziwe umngane noma ilunga lomndeni .
Kunezindlela zokwenza inqubo yokungena-gluten ilula kalula. Ungakwazi, isibonelo, ukulanda uhlelo lokusebenza lwe-smartphone ukukusiza ukuthi ubone imikhiqizo kanye nezindawo zokudlela ezitholela labo abangenalo i-gluten. Ungahlola futhi ngesitolo sakho esithandayo sokudla ukuze ubone ukuthi sigcina uhlu lwamikhiqizo engenayo i-gluten noma ibhala imikhiqizo emashalofini abo. Futhi, ungaletha ukudla kwakho emibuthanweni lapho ungacabangi ukuthi ukudla okunikezwayo kuyoba khona-gluten mahhala ngokwanele.
Ngokuvamile, ukuqala kokudla okungenayo i-gluten nokudla okungenamsoco kwe-gluten kuzokuphoqa ukuba uqaphele kakhulu ukuthi yini engena ekudleni kwakho nokuthi kwenziwa kanjani. Kodwa inzuzo yempilo engcono kufanele yenze konke okufundayo okwengeziwe.
Imithombo:
I-National Institute of Digestive kanye nesifo Sikashukela kanye Nezifo Zezinso. Izifo zeCeliac.
Ukuphathwa kwe-US nokuDrug. I-Gluten-Free Labeling Yokudla.