Dab tsi yog Gluten Free Diet? 7-Hnub Gluten Free Diet List

kev noj zaub mov tsis muaj gluten, kab mob celiac, nplej allergy gluten intolerance Nws yog tsim los alleviate digestive teeb meem ntawm cov neeg nrog Nws kuj pab cov neeg uas xav kom poob phaus. Kev noj gluten nce qab los noj mov, raws li nws tiv thaiv leptin, qab los noj mov suppressant molecule, los ntawm kev khi rau nws cov receptor. Qhov no, leptin tsis kam ua rau muaj mob hu ua Leptin tsis kam yog ib qho tseem ceeb tshaj plaws ua rau qhov hnyav nce. Vim li no, txiav gluten muab yuag poob.

Gluten yog dab tsi?

Gluten yog lub npe ntawm tsev neeg ntawm cov proteins uas muaj nyob hauv cov nplej xws li nplej, rye, thiab barley. Muaj ob lub ntsiab gluten proteins hu ua gliadin thiab glutenin. Nws yog gliadin uas ua rau muaj kev phom sij.

Thaum cov hmoov nplej sib xyaw nrog dej, cov gluten proteins tsim cov nplaum nplaum sib txuas nrog cov kua nplaum zoo li sib xws. Cov kua nplaum tau txais nws lub npe los ntawm cov khoom zoo li cov kua nplaum no. 

Gluten ua rau lub khob noom cookie elastic thiab tso cai rau nws nce thaum lub sijhawm ua mov ci. Nws tseem muab cov tsw thiab ib qho kev ntxhib los mos rau zom.

Qhov mob hnyav tshaj plaws ntawm gluten intolerance yog kab mob celiac. Cov kab mob loj no tshwm sim thaum gliadin proteins ua rau cov tshuaj tiv thaiv autoimmune thaum lawv nkag mus rau hauv plab hnyuv.

Qhov no ua rau khaus ntawm cov plab hnyuv siab raum, cov zaub mov tsis txaus, teeb meem digestive loj, thiab feem ntau lwm yam mob hnyav. Cov neeg muaj kab mob celiac feem ntau tsis paub txog tus mob, vim tias cov tsos mob tsis meej thiab tsis tuaj yeem kuaj pom.

Muaj lwm yam mob hu ua non-celiac gluten rhiab heev. Qhov no txhais tau tias muaj kev cuam tshuam rau gluten hauv cov neeg tsis muaj kab mob celiac. Hauv cov neeg uas muaj gluten rhiab heev, gluten ua rau raws plab, mob plab, tsam plab, qaug zog, kev nyuaj siab thiab lwm yam tsos mob.

Kev noj zaub mov tsis muaj gluten kuj tseem siv tau rau qee qhov mob schizophrenia, autism, thiab ib hom cerebellar ataxia hu ua gluten ataxia.

Dab tsi yog Gluten Free Diet?

Kev noj zaub mov tsis muaj gluten txhais tau tias tshem tawm cov protein hu ua gluten los ntawm koj cov zaub mov. Cov protein no muaj nyob hauv cov nplej xws li nplej, barley thiab rye.

Hauv cov neeg muaj kab mob celiac, gluten, uas ua rau cov hnyuv puas tsuaj, yuav tsum tsis txhob noj rau lub neej, cov neeg no yuav tsum tau noj zaub mov tsis muaj gluten. Cov neeg uas muaj cov nplej tsis haum thiab gluten intolerance yuav tsum tau ua raws li kev noj zaub mov tsis muaj gluten. 

Sib nrug los ntawm cov teeb meem kev noj qab haus huv, kev noj zaub mov tsis muaj gluten kuj tuaj yeem siv los txo qhov hnyav. Vim tsis noj gluten suppresses qab los noj mov. Qhov no pab kom noj tsawg dua thiab yog li kom poob phaus. 

Leej twg yuav tsum noj gluten-dawb?

• Cov neeg uas muaj kab mob celiac

Cov neeg muaj kab mob celiac, ib qho autoimmune teb rau gluten uas tawm tsam cov hnyuv me thiab ua rau mob plab, xeev siab, tsam plab, thiab raws plab, yuav tsum noj gluten-dawb. Cov neeg muaj kab mob celiac tsis tuaj yeem zam gluten kiag li. Lawv yuav tsum tau noj zaub mov tsis muaj gluten rau tag nrho lawv lub neej.

• Cov neeg uas muaj gluten rhiab heev

Cov neeg uas tsis yog-celiac gluten rhiab heev kuj tsis tuaj yeem zam gluten. Yog li ntawd, lawv yuav tsum tau noj gluten-dawb. 

• Cov uas muaj hom qoob mog ua xua

Cov neeg uas muaj kev tsis haum cov nplej yuav tsum zam qee yam khoom noj uas muaj gluten. Txawm li cas los xij, qhov no tsis yog vim gluten. Nplej ua rau muaj kev tiv thaiv kab mob hauv lawv lub cev uas ua rau cov tsos mob xws li pob khaus, mob taub hau lossis txham. Lawv tuaj yeem noj gluten hauv lwm cov nplej xws li barley thiab rye.

Dab tsi tuaj yeem noj tsis tau ntawm cov zaub mov tsis muaj gluten?

Cov neeg uas noj gluten-dawb lossis ua raws li kev noj zaub mov tsis muaj gluten yuav tsum nyob deb ntawm cov khoom noj uas muaj gluten, cov khoom noj uas muaj gluten yog;

• Nplej: Tag nrho cov nplej nyob rau hauv tag nrho nws cov ntaub ntawv, nrog rau cov hmoov nplej, hom qoob mog, thiab nplej bran.
• Spelled nplej
• Rye
• barley
• enkorn
• triticale
• Kamut
• Lwm yam: pasta hmoov, graham hmoov, semolina.

Lwm cov khoom noj kuj muaj gluten:

• mov ci
• nplej zom
• cereals
• Bira
• Khoom qab zib, ncuav qab zib thiab pastries
• Ncuav qab zib, crackers, biscuits.
• Sauces, tshwj xeeb tshaj yog soy sauce.

Nco ntsoov tias gluten tuaj yeem pom hauv txhua yam khoom noj uas ua tiav. Nws yog ib qho tsim nyog yuav tsum noj cov zaub mov ntuj thiab ib qho khoom noj kom ntau li ntau tau.

Oat Nws feem ntau yog gluten-dawb thiab zoo zam los ntawm cov neeg muaj kab mob celiac. Txawm li cas los xij, qee zaum nws tau ua tiav hauv tib qhov chaw xws li cov nplej thiab tuaj yeem raug "kev sib kis" nrog gluten. Tshwj tsis yog tshwj xeeb sau tias gluten-dawb, oats yuav tsum tsis txhob noj ntawm cov zaub mov tsis muaj gluten.

Tsis tas li ntawd, qee cov tshuaj ntxiv thiab tshuaj yuav muaj gluten.

Nco ntsoov!!!

Koj yuav tsum tau nyeem cov ntawv qhia zaub mov kom zoo. Cov nplej thiab lwm cov khoom xyaw gluten muaj nyob hauv txhua yam khoom noj.

Yuav noj dab tsi ntawm Gluten Free Diet?

Muaj ntau cov zaub mov noj qab haus huv thiab noj qab haus huv uas tsis muaj gluten. Nov yog cov npe ntawm cov khoom noj uas tuaj yeem noj tau thaum noj zaub mov tsis muaj gluten:

• Nqaij: Nqaij qaib, nqaij nyuj, yaj thiab lwm yam.
• Ntses thiab nqaij nruab deg: Salmon, trout, haddock, cws, thiab lwm yam.
• Qe: Txhua hom qe, tshwj xeeb tshaj yog roaming qaib qe
• Cov khoom noj mis nyuj: Mis, cheese, yogurt.
• Zaub: Broccoli, zaub qhwv, Brussels sprouts, carrots, dos, thiab lwm yam.
• Txiv hmab txiv ntoo: Kua, avocado, txiv tsawb, txiv kab ntxwv, pear, strawberry, blueberry thiab lwm yam.
• Legumes: Lentils, taum, txiv laum huab xeeb, thiab lwm yam.
• Txiv ntseej: Almonds, walnuts, hazelnuts thiab lwm yam.
• Tubers: Qos yaj ywm, qos yaj ywm qab zib, thiab lwm yam.
• Noj qab nyob zoo cov rog: Txiv roj roj, avocado roj, butter, txiv maj phaub roj.
• Tshuaj ntsuab, txuj lom thiab seasonings: Ntsev, qej, kua txob, vinegar, mustard, thiab lwm yam.
• Gluten-dawb grains: Quinoa, mov, pob kws, flax, millet, sorghum, buckwheat, barley, amaranth, thiab oats (yog tias tsis muaj gluten).
• Lwm tus: Tsaus chocolate 

Koj tuaj yeem haus dej, kas fes thiab tshuaj yej thaum noj zaub mov tsis muaj gluten. Cov kua txiv hmab txiv ntoo thiab dej qab zib yog gluten-dawb, tab sis haus lawv me ntsis vim tias lawv muaj suab thaj ntau. Caw thiab dab yog gluten-dawb, tab sis nyob deb ntawm npias. Tab sis txhawm rau kom poob phaus, koj yuav tsum tshem tawm cov dej cawv ntawm koj lub neej.

Noj qab nyob zoo thiab Gluten-dawb khoom noj txom ncauj

Yog tias koj tshaib plab thaum noj mov, koj tuaj yeem xaiv cov hauv qab no ua cov khoom noj txom ncauj tsis muaj gluten.

• Ib daim txiv hmab txiv ntoo.
• Ib txhais tes ntawm txiv ntseej.
• Plain los yog txiv hmab txiv ntoo yogurt.
• Crunch.
• Carrot.
• Boil qe.
• Cov khoom seem ntawm yav yav tsaus ntuj.

7-Hnub Gluten Free Diet List

Qhov kev npaj noj zaub mov ib-lub lim tiam no yog ib qho piv txwv ntawm kev noj zaub mov tsis muaj gluten. Koj tuaj yeem kho qhov no yooj yim raws li koj tus kheej nyiam.

Monday

• noj tshais: Zaub omelet, ib feem ntawm txiv hmab txiv ntoo
• Noj su: Nqaij qaib nyias nrog txiv roj roj thiab ib txhais tes ntawm hazelnuts
• Noj hmo:  Nqaij zaub zaub mov thiab xim av pilaf

Tuesday

• noj tshais: Oatmeal nrog tag nrho cov mis nyuj thiab raisins (gluten-dawb oats).
• Noj su: Ib tug smoothie ua nrog tsaus chocolate, mis nyuj thiab strawberries thiab ib tug puv tes ntawm almonds
• Noj hmo: Salmon kib nyob rau hauv butter thiab zaub xam lav

Wednesday

• noj tshais: Zaub omelet thiab ib feem ntawm txiv hmab txiv ntoo.
• Noj su: Salmon los yav yav tsaus ntuj
• Noj hmo: Qos yaj ywm dumplings.

Thursday

• noj tshais: Yogurt nrog hlais txiv hmab txiv ntoo thiab txiv ntoo.
• Noj su: Tuna zaub xam lav nrog txiv roj roj.
• Noj hmo: Zaub meatballs thiab brown mov pilaf.

Friday

• noj tshais: Zaub omelette thiab ib feem ntawm txiv hmab txiv ntoo
• Noj su: Meatballs tshuav ntawm hmo ua ntej.
• Noj hmo: Steak nrog zaub thiab mashed qos yaj ywm.

Saturday

• noj tshais: Oatmeal, ib pab ntawm txiv hmab txiv ntoo.
• Noj su: Steak thiab zaub xam lav los ntawm yav dhau los hmo ntuj
• Noj hmo: Ci salmon nrog butter thiab zaub.

Sunday

• Noj tshais: boiled qe, ib co txiv hmab txiv ntoo.
• Noj su: Yogurt nrog strawberries, sliced ​​​​txiv hmab txiv ntoo thiab ceev
• Noj hmo: Grilled qaib tis, zaub xam lav, nplej xim av

Noj gluten-dawb hauv tsev thiab sab nraum zoov

Cov neeg noj zaub mov tsis muaj gluten yuav tsum tau xyuam xim rau cov ntsiab lus hauv qab no kom nyob deb ntawm gluten: 

• Khaws cov khoom noj uas tsis muaj gluten thiab gluten-muaj nyob rau hauv nyias qhov chaw.
• Khaws qhov chaw ua noj thiab chaw cia khoom noj kom huv si.
• Ntxuav tais diav thiab khoom siv ua noj kom huv si.
• Toast lub khob cij hauv qhov cub lossis siv lub toaster cais kom tsis txhob muaj kab mob sib kis.
• Yog tias ua tau, nyeem cov ntawv qhia zaub mov ua ntej kom pom cov kev xaiv uas ua haujlwm rau koj.

 Gluten-Dawb noj zaub mov thiab qoj ib ce

Yog tias koj nyob hauv kev noj zaub mov tsis muaj gluten kom poob phaus, kev tawm dag zog yog qhov tseem ceeb. Cov neeg pib tshiab tuaj yeem pib ua kom sov nrog jogging thiab ncab. Tom qab ntawd koj tuaj yeem taug kev, khiav, caij tsheb kauj vab, ua cov kauj ruam ua haujlwm. 

Koj tseem tuaj yeem xaiv qhov kev cob qhia lub zog. Yog tias koj tsis muaj zog thaum qoj ib ce thaum noj zaub mov tsis muaj gluten, so so lossis hloov mus rau kev ua kom sib zog. Tsis tas li ntawd, sab laj nrog kws kho mob lossis kws kho mob rau cov lus qhia tshwj xeeb.

Cov txiaj ntsig ntawm Gluten-Free Diet

• relieves digestion

oCov teeb meem digestive xws li roj thiab raws plab yog cov tsos mob ntawm gluten intolerance, nrog rau lwm yam kev mob tshwm sim xws li qaug zog thiab mus ob peb vas. Cov tsos mob ntawm tus kab mob celiac muaj xws li xeev siab, ntuav, tsam plab, thiab raws plab. Kev noj zaub mov tsis muaj gluten txo cov tsos mob no. 

• Muab lub zog

Ntau tus neeg xav tias nkees lossis qaug zog tom qab noj cov zaub mov uas muaj gluten. Kev noj zaub mov tsis muaj gluten energizes thiab tiv thaiv lub hlwb pos huab thiab qaug zog los ntawm kev noj gluten.

• Muaj txiaj ntsig zoo rau cov menyuam uas muaj autism

Autism yog ib qho kev loj hlob tsis zoo uas ua rau muaj kev cuam tshuam hauv kev sib txuas lus thiab kev sib raug zoo. Txawm hais tias nws tuaj yeem cuam tshuam rau tib neeg ntawm txhua lub hnub nyoog, nws feem ntau kuaj pom hauv thawj ob xyoos ntawm lub neej.

Hauv kev kho mob autism ib txwm muaj, ntau hom kev kho tshwj xeeb yog siv ua ke nrog tshuaj. Kev tshawb fawb tshiab tau pom tias kev noj zaub mov tsis muaj gluten, siv ib leeg lossis ua ke nrog kev kho mob, txo cov tsos mob autism hauv cov menyuam yaus.

• Txo qhov mob

Thaum cov neeg muaj kab mob celiac txuas ntxiv noj gluten, lawv tsim o hauv lawv lub cev lub sijhawm. Kev mob yog ib qho kev tiv thaiv kab mob. Tab sis kev mob ntev ua rau muaj kev loj hlob ntawm cov kab mob ntev xws li mob plawv thiab mob qog noj ntshav. Kev noj zaub mov tsis muaj gluten tiv thaiv kab mob uas tuaj yeem tshwm sim los ntawm kev mob.

• Muab cov rog hlawv

Ntxiv nrog rau kev daws teeb meem xws li teeb meem digestive thiab qaug zog, qee qhov kev tshawb fawb tau pom tias kev noj zaub mov tsis muaj gluten tuaj yeem pab hlawv rog.

• Relieves chim siab plob tsis so tswj syndrome

chim siab plob tsis so tswj syndromeNws yog ib qho kab mob hauv plab hnyuv uas ua rau muaj teeb meem digestive xws li tsam plab, gastritis, cem quav thiab raws plab. Cov tsos mob uas tshwm sim los ntawm tus kab mob no tau pom qhov txo qis hauv cov zaub mov tsis muaj gluten.

Kev phom sij ntawm Gluten-Free Diet

• Kev noj zaub mov tsis muaj gluten yog kev kho mob tsim nyog rau cov neeg uas muaj gluten intolerance lossis kab mob inflammatory. KNws tsis muab ntau qhov hnyav hauv lub sijhawm luv luv.
• Ntau cov khoom lag luam muaj gluten-dawb muaj flavoring, qab zib los yog lwm yam tshuaj ntxiv los txhim kho lawv saj. Cov khoom no muaj calorie ntau ntau thiab yuav ua rau qhov hnyav nce ntau dua li qhov hnyav. 
• Kev noj zaub mov tsis muaj gluten yuav ua haujlwm ntev npaum li koj noj zaub mov hauv tsev.
• Gluten-dawb cov khoom yog kim dua li cov khoom tsis-gluten. Qhov no ua rau kev noj zaub mov tsis muaj gluten nyuaj rau cov neeg siv nyiaj tsawg.
• Cov zaub mov tsis muaj gluten tsis saj ib yam li cov zaub mov tsis muaj gluten.

Ua kom tiav;

Gluten yog ib hom protein ntau pom hauv cov nplej xws li nplej, barley thiab rye uas txhim kho elasticity thiab kev ntxhib los mos ntawm cov khoom noj. Rau cov neeg uas muaj kab mob celiac los yog gluten intolerance, noj cov zaub mov uas muaj gluten muaj qhov tshwm sim tsis zoo xws li teeb meem digestive, tsis muaj zaub mov thiab qaug zog. Noj gluten-dawb pab ua kom rog poob, muab lub zog, txo qhov mob, txo cov teeb meem digestive, thiab kho autism.

Cov ntaub ntawv: 1