Yebo, ungalahlekelwa isisindo ngenkathi i-gluten-mahhala. Nansi indlela.
Ngakho-ke unqume ukusebenzisa ukudla okungenalutho kwe-gluten ukuze ulahlekelwe isisindo. Uyakhuthazwa ukuthi kubonakala sengathi kusebenza kanjani kwabanye, kodwa ungaqiniseka kanjani ukuthi ukudla kuzokusebenzela?
Iqiniso liwukuthi, imiphumela oye yabona abanye ohlonishwayo bangase babonakale bemilingo. Kodwa empeleni akunjalo. Esikhundleni salokho, leyo miphumela yimbangela yokudla ngokucophelela, nokuzivocavoca okuningi-futhi yebo, ukudla okungekho ukolweni kanye ne-gluten.
Kodwa akucaci ukuthi yiziphi zezici ezibaluleke kakhulu.
Kukhona ingxabano mayelana nokuthi ukolweni okulumbana kanye ne-gluten empeleni kukusiza yini ukuthi ulahlekelwe isisindo kalula kunokuba nje udide. Abanye abadlayo bathi ukudlala i-gluten ekudleni kwakho kusho ukuthi uncane ongakudla, ngakho-ke uyadla amakholori ambalwa jikelele ... okuyinto ngokwemvelo kuholela ekulahlekeni kwesisindo. (Bheka imininingwane engxoxweni kanye nocwaningo lwamuva ku -Loss of Weight Loss - Ingabe Kusebenza? )
Kodwa-ke, ezinye izazi-ngokuphawulekayo, isazi sezinzwa zezinzwa uDkt. William Davis, umbhali weB wheat Belly- sichaza ukuthi ukolweni (hhayi nje amaprotheni we- gluten ngokolweni) empeleni ukhiphe ukudla kwakho, okubangela ukuba udle okungaphezulu. UDkt. Davis wangitshela engxoxweni yokuthi ukolweni uqukethe ama-appetite-stimulating compounds okukhuthaza umzimba wakho ukuba ukhiqize i-insulin engaphezulu, i-hormone engakwenza ube nokugcina amafutha. Noma kunjalo, akekho ucwaningo oluzimele olufakazela lesi simangalo.
Ukusebenza Kokulahlekelwa Isisindo Sokugcoba Kungahle Kanjani?
Ngokomkhuba wakhe, uDkt. Davis ubonile abantu behlehlisa isilinganiso esingamakhilogremu angu-15 kuya kwangu-20 ngenyanga uma nje beqeda ukolweni.
Yebo, i-mileage yakho ingahluka-ngokuqinisekile akukho isiqinisekiso sokuthi uzobona leyo miphumela yemiphumela, futhi naphezu kobufakazi obuhle bokuthi u-anecdotal, akukaze kube khona ucwaningo olushicilelwe ngalokhu okwamanje ukuze lubonise ukuthi ngabe lusebenza noma cha.
Kodwa izindaba ezinhle ukuthi, kunezindlela ezithile ongazama ngazo ukwandisa imiphumela yakho kanye nemizamo yakho yokulahlekelwa isisindo se-gluten.
Nazi amaqhinga amahlanu angakusiza ngempumelelo ukwehlisa amakhilogremu uma ulandela ukudla okungekho gluten:
Gwema "Ukudla okungekho Gluten" kokudla
Yebo, leyo mix mix ye-gluten-free iummy (futhi iyakuthanda kakhulu i-darn eduze ne-real deal). Kodwa ukuze ulahlekelwe isisindo somzimba kakolweni-ne-gluten-free, uzodinga ukucacisa. Imikhiqizo embalwa esekelwe okusanhlamvu e-gluten efana nokudla okulula, isinkwa, i-pizza, amakhukhi, namaqebelengwane anamakholori aphakeme kakhulu (futhi okungenzeka angabangela impendulo ye-insulin enamandla ngisho nangokwengeziwe) kunalokho okuyisisekelo esisekelwe ngokolweni. Ngaphezu kwalokho, abantu abaningi babonakala bacabanga ukuthi igama elithi "gluten-free" kule ilebula empeleni lisho "ikhalori-mahhala" (noma kunjalo). Thatha kimi: Ukudla ama-khalori amaningi ngoba nje atholakale ekudleni okungenayo i-gluten ngeke kukusize ulahlekelwe isisindo ... ngokuphambene kakhulu. Bala amakholori ekudleni okungenalutho lwe-gluten , ngoba nabo babalwa, njengama-khalori ekudleni okungenabo gluten.
Buka Amakholori Wakho Yonke
Abantu abaningi bathola ukuthi behlisa isisindo babonakala bengenakuzikhandla lapho behamba bengenawo gluten ... kuze kube iphuzu. Leli phuzu, kusho uDkt. Davis, kubonakala sengathi lifika ngamapounds angu-15 kuya kwangu-20 okumele alahlekelwe isisindo kubantu abaningi.
Iqiniso liwukuthi ukuhamba-gluten-free kuhlose ukunciphisa ukufisa kwakho kanye nokudla konke (okungenani emva kokuthanda kwakho okokuqala okwenziwe ngokukolweni kunqamule), futhi ukunciphisa ukudla kuholela ekuqageleni ukuthi yini? -i-calories engenakudliwa. Ukugcina ibhola yokulahlekelwa isisindo-ukulahlekelwa, cishe kuzodingeka uqale ukubala amakholori. Qala masinyane futhi awukwazi ukufika kulelo plateau lapho imizamo yakho yokulahlekelwa isisindo iphuma khona.
Yidla i-Low-Carb, I-Gin-free noma i-Paleo Ngokungezwa ku-Gluten
Lokhu kuyinkinga, kodwa uDkt. Davis kanye nabanye abagqugquzeli bokudla okukolweni nokulinywa kwe-gluten ekunciphiseni isisindo bakholelwa ukuthi ukudla okuncane-carb kungcono kakhulu ekulahlekeni kwesisindo.
Akuyona nje i-carbs esekelwe ukolweni ekhuthaza ukukhiqizwa kwe-insulin futhi ikwenze ulambile, imfundiso iyahamba-yiwo wonke ama -carbs. UDkt. Davis ukhuthaza ukudla okunomsoco ophezulu njengezitshalo nezithelo nokuqeda ngokuphelele ukudla okungenalutho okusanhlamvu okusanhlamvu njengokudla okusanhlamvu nesinkwa, ukudla okuningi okudla okuncane (njengama-mbatata ama-mbatata-free gluten) nokudla okuqukethe isiraphu ye-corn-fructose ephezulu. Khumbula ukuthi ijaji lingasaphasi kokudla kwe-Paleo-ezinye izazi zixwayisa ukuthi uzodlula amavithamini, ama-vitrins, nezinye izakhi eziwusizo uma ubeka ukudla okufana nezithelo, ubhontshisi kanye nelayisi eligcwele okusanhlamvu. Kodwa-ke, kungenzeka ukukhumbula izidingo zakho zokudla okunomsoco futhi ulandele i-carb ephansi, ukudla okungekho gluten ... uma uqaphela. Yenza i-carbs yakho ibale.
Qinisekisa ukuthi uqinisile, Ngempela isikolo esingenalutho futhi esingenalo iGluten
Abantu abaningi bacabanga ukuthi abangekho gluten uma bengenjalo (gluten kufihla ezindaweni eziningi awungeke usolise), futhi kwabanye abantu, ubufakazi be-anecdotal bubonisa ngisho namanani amancane kakolweni kanye ne-gluten abonakala ekunciphiseni ukulahleka kwesisindo lapho zidla njalo. Akubekho ucwaningo ngalokhu (kukhona ucwaningo oluncane olutholakalayo ekulahlekelweni kwesisindo se-gluten ngokuvamile), kodwa uma unzima kakhulu ngokuzama ukulahlekelwa isisindo sokungabi nesisindo, ungase uthande ukucabangela ukuzama ukuqeda konke ukolweni kanye ne-gluten - kungenjalo, uDkt. Davis uxwayisa, awukwazi ukuyeka ngokuphelele impendulo ye-insulin egcina ulahle phansi amakhilogremu.
Ungakhohlwa ukuzivocavoca
Lokhu kungaba yisiphakamiso esibaluleke kunazo zonke. Ukusika ukolweni kanye ne-gluten kungakusiza ukuthi ulahlekelwe isisindo kalula, kodwa uma ufuna ngempela ukusheshisa imizamo yakho, kuzodingeka uphule ukujuluka. Ukuzivocavoca kungakusiza ukwakha imisipha eminingi futhi ulahlekelwe amafutha ... futhi imisipha iyashisa ama-khalori amaningi, ikusiza ukuba ulahlekelwe ngisho namafutha amaningi. Ungaboni ukudla kwakho okusha kwe-gluten njengokungena esikhundleni sokushaya i-gym-qiniseka ukuthi wenza isikhathi semisebenzi enempilo enempilo.
Izwi elivela
Yebo, ukuhamba okungenakolweni-mahhala / gluten kungasiza ukugxuma-ukuqalisa imizamo yakho yokulahlekelwa isisindo. Kodwa akusikho isibhamu sokwemilingo-ukuze uthole imiphumela engcono kakhulu (kanye nomzimba oyifunayo), uzodinga ukufaka umsebenzi owodwa nje kunokumane ufune amagama "i-gluten-free" esikhwameni samakhukhi. Hlanganisa ukuzivocavoca okuhle nokubala okuncane khalori, futhi kufanele ube endleleni yakho eya empumelelweni.
Imithombo:
UDavis, uWilliam. Wheat Belly. U-Rodale Press, ngo-2011.
UMarcason, W. Kukhona Ubufakazi bokusekela isimangalo sokuthi isidlo se-Gluten-Free Kufanele Sisebenziselwe Ukulahlekelwa Isisindo? I-Journal ye-American Dietetic Association. 2011 Nov; 111 (11): 1786.