Kodi Chakudya Chopanda Mbewu ndi Chiyani? Ubwino ndi Zowopsa

Mbewu ndi chimodzi mwa zakudya zomwe zimapanga maziko a zakudya zathu. Zakudya zopanda tirigu, zomwe zimagwiritsidwa ntchito polimbana ndi ziwengo ndi kusalolera komanso kuchepetsa thupi, zikuchulukirachulukira. Zakudya zopanda tirigu zili ndi zabwino zina, monga kukonza chimbudzi, kuchepetsa kutupa komanso kusanja shuga m'magazi.

Kodi zakudya zopanda tirigu ndi chiyani?

Chakudyachi chikutanthauza kusadya mbewu komanso zakudya zochokera kwa iwo. Tirigu, balerembewu za gluten monga rye, chimanga chouma, mapira, mpunga, manyuchi ndi oat Mbewu zopanda gluteni monga zopanda gluteni sizidyedwanso muzakudya izi.

Chimanga chouma chimatengedwanso ngati njere. Pachifukwa ichi, zakudya zopangidwa ndi ufa wa chimanga ziyeneranso kupewedwa. Madzi a mpunga kapena high fructose chimanga manyuchi Zigawo zomwe zimachokera ku mbewu monga tirigu nazonso sizidyedwa.

Momwe mungagwiritsire ntchito zakudya zopanda tirigu?

Chakudya chopanda tirigu chimaphatikizapo kusadya mbewu zonse komanso zakudya zochokera kumbewu. Mkate, pasitala, muesli, Anagulung'undisa oats, chakudya cham'mawazakudya ngati makeke…

Palibe choletsa pazakudya zina muzakudyazi. Nyama, nsomba, mazira, mtedza, mbewu, shuga, mafuta ndi mkaka mankhwala amadyedwa.

Ubwino wa zakudya zopanda tirigu ndi zotani?

Imathandiza kuchiza matenda

• Zakudya zopanda tirigu matenda autoimmuneAmagwiritsidwa ntchito ndi anthu omwe ali nawo
• matenda a celiac ndi mmodzi wa iwo. Anthu omwe ali ndi matenda a celiac ayenera kupewa mbewu zonse zomwe zili ndi gluten.
• Anthu omwe ali ndi vuto la tirigu kapena salolera ayeneranso kupewa zakudya zomwe zili ndi mbewu.
• kusalolera kwa gluten Omwe amadya njere amakhala ndi zizindikiro monga kupweteka kwa m'mimba, kutupa, kudzimbidwa, kutsegula m'mimba, chikanga, mutu, kutopa. Kusadya mbewu kumachepetsa madandaulowa. 

Amachepetsa kutupa

• dzinthundi chifukwa cha kutupa, zomwe zimayambitsa kuyambika kwa matenda aakulu.
• Pali mgwirizano pakati pa kudya tirigu kapena mbewu zokonzedwa ndi kutupa kosatha.

Amathandiza kuchepetsa thupi

• Chakudya chopanda tirigu chimatanthawuza kukhala kutali ndi zakudya zopatsa thanzi monga mkate woyera, pasitala, pizza, ma pie, ndi zophika. 
• Zakudya zamtunduwu zimathandiza kuchepetsa thupi.

Imasinthasintha shuga m'magazi

• Mwachilengedwe, mbewu monga chimanga zimakhala ndi chakudya chambiri. Mbewu zoyengedwa bwino monga mkate woyera ndi pasitala nazonso zimakhala zochepa mu fiber.
• Izi zimapangitsa kuti zigayidwe mwachangu kwambiri. Chifukwa chake ndizomwe zimayambitsa kutsika kwadzidzidzi kwa shuga m'magazi mutangotha ​​kudya.
• Zakudya zopanda tirigu zimathandiza kuti shuga m'magazi aziyenda bwino. 

Imawongolera thanzi labwino

• Kafukufuku wasonyeza kuti zakudya zomwe zili ndi gluten zimagwirizana ndi nkhawa, kukhumudwa, ADHDamagwirizana ndi autism ndi schizophrenia. 
• Kupewa zakudya izi ndi kopindulitsa m'maganizo.

Amachepetsa ululu ndi zowawa

• zakudya zopanda gluten, endometriosisAmachepetsa ululu wa m'chiuno mwa amayi omwe ali ndi 
• Endometriosis ndi matenda omwe amachititsa kuti minofu ya chiberekero ikule kunja kwake. 

Amachepetsa zizindikiro za fibromyalgia

• zakudya zopanda gluten matenda a fibromyalgia Zimathandizira kuchepetsa ululu wofala kwambiri womwe odwala amakumana nawo.

Zoyipa za zakudya zopanda tirigu ndi zotani? 

Ngakhale pali phindu pazakudya zopanda tirigu, zimakhalanso ndi zovuta zina.

Kumawonjezera chiopsezo cha kudzimbidwa

• Ndi zakudya zopanda tirigu, kugwiritsa ntchito fiber kumachepetsedwa.
• Mbewu zosakonzedwa ndi gwero la ulusi. CHIKWANGWANI chimawonjezera kuchuluka kwa chopondapo, chimathandizira chakudya kuyenda mosavuta kudzera m'matumbo, komanso kudzimbidwa amachepetsa chiopsezo.
• Mukadya zopanda tirigu, muyenera kudya zakudya zokhala ndi fiber zambiri monga zipatso, ndiwo zamasamba, nyemba ndi mtedza kuti muchepetse vuto la kudzimbidwa.

Amaletsa kudya

• Mbewu zonse ndi magwero abwino a zakudya, makamaka fiber, Mavitamini a B, chitsulo, magnesium, phosphorous, manganese ve selenium amapereka.
• Kafukufuku akuwonetsa kuti kudya zakudya zopanda tirigu popanda chifukwa kumatha kukulitsa chiwopsezo chakusowa kwa michere, makamaka ma vitamini B, ayironi, ndi ma trace minerals. 

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