Uma usuvele uthola ukuthi unesifo se-celiac noma u-sentivity non-celiac uzwela , ungathola kancane ukhululekile yilokho okumele ukwenze: funda ukubona i-gluten kumalebula okudla , ususe i-gluten ekhishini lakho, futhi unxuse amalungu omndeni ukuba ukuhlolwa, phakathi kwabanye.
Kodwa awutholi ngempela ukuzwa okuningi ngalokho ongakufanele ukwenze. Ngakho ukulungisa lokhu, ngiye ngakha uhlu lwezinto eziphezulu ezingu-10 zokuyeka ukwenza uma ungakwazi ukudla i-gluten.
Ungakhathazeki uma uphula lezi zimiso ngezikhathi ezithile - sonke senze lokho. Kodwa uma uwaphuka ngokuqhubekayo, cishe uzosebenzisa ingozi eyodwa (ngokuya komthetho): impilo empofu, noma impilo encane.
Izinto Eziphezulu Eziyishumi Zokuyeka Ukukwenza Uma Ungeke Udle Gluten
Yeka Ukwesaba Ukuzama Ukudla Okusha
Kulula ukuthola ngokwakho futhi udla ukudla okufanayo ngokuphindaphindiwe, ikakhulukazi uma uzwela emazingeni e-gluten ngezansi ezingxenyeni ezingu-20 ngezigidi ngokuvamile ezibhekwa njengokuthi "ziphephile." Ungakwazi ngisho nokuthola ukwesaba okuncane ukudla. Kodwa-ke, akufanele uvumele ukwesaba kwakho kokugcwala kukuvimbele ekutheni uzame ukudla okusha. Ungakwazi ukuqapha ukusabela kwe-gluten ngokuhlola isimo se-gluten sokudla ngaphambi kokuyidla, nangokudla kuphela imali encane kakhulu ekuqaleni. Uma usabela, kusobala ukuthi kufanele ususe ukudla ... kodwa ungase uthole okuthile okusha ukuze ujabulele.
Yeka Ukugwema Ukudla Ngaphandle
Kungenzeka ukuba udle ngesifo se-celiac noma ukuzwela kwe-gluten, ngisho noma uzwela kakhulu noma uma unokunye ukudla (cabanga: soy, corn, ubisi) obuye ugweme.
Ngokusobala, kuzodingeka uthathe izinyathelo zokuqapha, ngisho noma udla endaweni yokudlela enemenyu engenayo i-gluten (Ngibhala izindawo zokudlela ezinokungenzeka kuzo kule ngqungquthela: Imenyu Yezindawo Zokudla ZamaGluten). Kuzothatha umsebenzi owengeziwe (yebo!) - isibonelo, kuzodingeka ukhethe indawo yokudlela yakho ngokucophelela (i-café enebhaka yokunamathisela ingase ibe yinto enhle), futhi ngincoma kakhulu ukukhuluma nompheki wokuqala (bheka amanye amathiphu okudliwa ngokuphepha kulesi sihloko: Imithetho emihlanu yokudliwa ngokuphepha Ngokungafanelekile kwe-Gluten).
Kodwa akufanele ushiye ukuphuma ngaphandle kokudla ngenxa yokuthi awukwazi ukudla i-gluten.
Yeka Ukwesaba Ukuhamba
Yebo, ukuhamba kungaba yingozi kakhulu lapho ungenakudla i-gluten - kufanele uphathe ukudla okunye, ukhathazeke ngokuthi yiziphi izinhlobo zokudla okungenakho kwe-gluten ongazithatha ngokuphepha kwezindiza, nokuqapha njalo ngokumelene nokuphendula emgwaqweni. Kodwa-ke, akufanele ugweme ukuthatha iholide, ngoba kungenzeka ngempela ukuthola izindawo zokuhamba ezingenabutho-gluten kakhulu. Uma uthanda amadolobha amakhulu, zama i-New York City noma i-Los Angeles - kokubili kunamakhetho amaningi okudlela okungeyona gluten. Ekuhambeni komndeni, ngikuthola kunzima ukushaya i-Disney (i-Gluten-Free Dining At Disney ichaza ukuthi yini okudingeka ukwenze), kodwa ezinye izindawo eziningi zomndeni zingakwazi ukuphatha izicelo ze-gluten, futhi. Njalo shayela phambili ukubuza. Ngaphezu kwalokho, kunezindawo eziningi zokuvakasha ezihlela ukubuyekezwa kwamakhasimende ezitolo zokudlela ezingenamakhaya -i-athikili yami ye-Gluten-Free Restaurant izokukhombisa ukuthi yini etholakalayo.
Yeka Ukwesaba Ekuphenduleni
Ngikhumbula isipiliyoni sami sokuqala ngengxube ethile ye-gluten-free brown - lawo ma-brownies anambithe kahle kakhulu. Ngesikhathi ngizizwa nginomsoco ngosuku olulandelayo, ngangibeka icala konke kodwa ingxube ye-brownie (noma ngabe yilapho yedwa oqondayo).
Kuthatha amanye ama-brownies amane (nezinye izinsuku ezimbili ezigulayo) ukuze ngiziqinisekise ukuthi lokhu kuhlanganiswa - kwavivinywa kuphela ezingxenyeni ezingu-20 ngezigidi - okwakubangela izimpawu zami. Kulula ukwakha isimo sokuphika ekuphenduleni ... ikakhulukazi uma uthanda lokho okusolakala ukuthi usolwa. Kodwa ungenzi. Kungcono kakhulu ukugcwala ukudla okungenayo i-gluten , ngoba abaningi babo banamanje okulandelanayo. Qaphela ukusabela komzimba wakho bese uqala ukuthola ukuthi yini ukudla okudingayo ukugwema, naphezu kwesimo sabo "se-gluten-free" (lesi sihloko esithi Ingakanani I-Gluten Engangenza Ngigule? Ingasiza ).
Yeka ukusola konke ku-Gluten
Kuzama ukusola ukuthi amaprotheni amabi njalo uma unosuku oludlule noma isisu sakho sinzima.
Kodwa i-gluten ayisoze ibeka icala ngaso sonke isikhathi - kungenzeka nokuthi unesifo somkhuhlane, ukuthi udle okuthile okungaqondakali, noma ukuthi usuke ucindezelwe kakhulu kunokujwayelekile futhi awuzizwa kahle ngenxa yawo. Kuyasiza ukulandelela izimpawu ozithola nge-exposure ye-gluten eyaziwayo - ekugcineni uzothola ukuzizwa ngalokho okungenzeka kube khona okuhlobene ne-gluten nokuthi yini okungenzeka ukuthi ayikho. Uma uthola i- dermatitis herpetiformis , lokho kuzokwenza kube lula ukubona izimpawu ze-gluten, kodwa abantu abaningi abangatholi i-DH basathola ukuthola ukubonakala kwezimpawu ezilandela ukuvezwa kwe-gluten okungafani neze nokuveleleka ekuvezweni. Funda uqobo lwakho, futhi uzokwazi ukuthi unesifo somkhuhlane noma ngabe usuthe.
Yeka Ukudla Ukudla Okulungiselelwe Amalungu NamaLungu Omndeni
Ngaphandle kokuba uyingxenye yomndeni noma iqembu labantu abanomzwelo we-celiac noma we-gluten owazi ngempela ukupheka ngaphandle kwe-gluten, nonke niqinisekisiwe ukuthi nidla uma nidla ukudla kwabo (isihloko sami Kufanele nidle gluten Ukudla okukhululekile okulungiselelwe abangane noma izihlobo? kuchaza ukuthi kungani). Ukudla okungenalutho kwe-gluten kunamaphesenti amaningi okufunda ukuze kube khona umuntu ozokwazi ukukwenza kahle ngolunye usuku ntambama. Letha ukudla kwakho ezenzakalweni zenhlalakahle (qiniseka ukuthi into oyithandayo ngempela) futhi ugxile kwinkampani, hhayi ekudleni.
Yeka Ukuba Yi-Hermit
Ngenkathi ungafanele uhlanganyele ukudla okwenziwe abanye abantu abangahambisani nokudla (bheka ngenhla), akufanele nje uhlale ekhaya. Kuzama, ikakhulukazi uma usanda kutholakala, ukugwema izikhathi lapho ungakudli khona ukudla (ungabona Ukubhekana Nezizwelo Uma Usuvele Ungenayo I-Gluten Free ). Ngenze lokho ngokwami. Kodwa-ke, awufuni ukuphila impilo enjenge-hermmit - yenza into enhle kakhulu ukuze uthathe umcimbi, futhi wenze umzamo wokuhamba. Ngeke ulizisole.
Yeka Ukushumayela Mayelana Nezinzuzo Zokudla Okungenayo I-Gluten
Uma uzizwa ukhulule manje njengoba usuke ungekho gluten-free, kuyilingo - ukulinga ngempela - ukuzama ukuguqula wonke umuntu ozungezile. Ezimweni eziningi, uzobona amalungu omndeni okungenzeka azuze uma ehamba ngokungahlali kahle, nabangane abanezibonakaliso zokuzwela kwe- gluten noma isifo se-celiac . Yisho ukuthi kungenzeka ( kanye nemvume yami yokwenza lokho), kodwa-ke khula ngakho . Thatha igama lami njengalowo otholayo kunzima kakhulu ukuphonsa le ndaba: Abafuni ukuzwa ngakho ngokuphindaphindiwe ... abayikho ngempela .
Yeka Ukukholelwa Yonke Into Oyifunda Ku-Inthanethi Noma Yizwani Ezingxenyeni Zokusekela
I-gluten-free diet is trendy okwamanje, okuyinto izindaba ezinhle ngathi. Kodwa kunamathani amaningi ekhohlisayo nolwazi oluqondile olungalungile ngaphandle lapho. Qaphela abantu abathi in-enzyme yokugaya ngokweqile izokusiza ukuba uhlaziye i-gluten (i-athikili yami I- enzymes engakwazi ukugaya ingakusiza yini kusukela ekubonisweni kwe-gluten? Futhi, ungazinaki abantu abathi ukuphendula kwakho kumkhiqizo othize ngeke kube nomphumela ohlobene ne-gluten ngoba abenzi lutho kuwo. Ngiye ngabona iseluleko esinikezwa abantu (ngezinye izikhathi abampofu) emaforamu lapho bebonwa ukuthi bangamasonto ambalwa ngokwabo. Uma kukhona intuthuko entsha esayini ye-celiac noma ye-gluten ukuzwela, noma indlela ongayiphatha ngayo (njengenye yezokwelapha izidakamizwa zesifo se - celiac manje ekuthuthukiseni), uzokuzwa ngokuzwakalayo ngakho lapha. Uma kungenjalo, qiniseka ukuthi uhlola umthombo ngaphambi kokuthatha iseluleko somuntu okungenzeka ukuthi wayengazange adle ngisho ne-gluten uma nje unayo.
Yeka ukukopela
Uma ngabe u-celiac otholiwe, ukukopela ekudleni okungenalo i-gluten kungaholela ekufweni kwe-osteoporosis, izifo ezengeziwe ezizimele kanye nomdlavuza ezimweni ezingavamile. Ngeke ube nezimpawu (noma ezincane kuphela) okwamanje, kepha i-gluten isenza umonakalo okwamanje. Akukaze kube nomqondo omuhle ukukopela - uma unesifiso sokwenza lokho, zama ukulwa nokujabulela ukuphathwa kwama-gluten okungavamile kakhulu ongayithola.