Chii chinonzi Gluten Free Diet? 7-Day Gluten Yemahara Diet Rondedzero

chikafu chisina gluten, chirwere chechiliac, kusawirirana kwegorosi gluten kusashivirira Yakagadzirirwa kuderedza dambudziko rekudya kwevanhu vane Inobatsirawo vanoda kuderedza uremu. Kushandisa gluten kunowedzera kuda kudya, sezvo kuchidzivirira leptin, molecule inodzvinyirira, kubva pakusunga kune receptor yayo. Izvi, leptin kuramba inotungamira kune chimiro chinodanwa Leptin kuramba ndechimwe chezvikonzero zvakakosha zvehuremu. Nechikonzero ichi, kucheka gluten kunopa uremu.

Chii chinonzi gluten?

Gluten izita remhuri yemapuroteni anowanikwa muzviyo zvakaita segorosi, rye, uye bhari. Kune maviri makuru mapuroteni eguten anonzi gliadin uye glutenin. Ndiyo gliadin inokonzera kukanganisa.

Kana hupfu hwegorosi hwakasanganiswa nemvura, mapuroteni e gluten anoumba chinamira checrosslinker network ine glue-sekufanana. Iyo glue inowana zita rayo kubva kune iyi glue-yakafanana pfuma. 

Gluten inoita kuti mukanyiwa uwedzere uye unobvumira kuti usimuke panguva yekugadzira chingwa. Inopawo kunhuhwirira uye kugadzirwa kwemoyo kutsenga.

Chirwere checeliac ndicho chinonyanya kuoma che gluten kusashivirira. Ichi chirwere chakakomba chinoitika apo gliadin mapuroteni anokonzera autoimmune reaction paanopinda mudumbu rekudya.

Izvi zvinokonzeresa kushatirwa kwemukati wemukati, kushomeka kwekudya, nyaya dzakakomba dzekugaya, uye mamwe akawanda mamiriro akakomba. Vanhu vane chirwere chechiliac kazhinji havazivi nezvemamiriro acho ezvinhu, sezvo zviratidzo zvisinganzwisisiki uye hazvigone kuonekwa.

Pane chimwe chiitiko chinonzi kwete-celiac gluten senzwi. Izvi zvinoreva kuita kune gluten muvanhu vasina chirwere chechiliac. Muvanhu vane gluten senitivity, gluten inokonzera manyoka, kurwadziwa mudumbu, kuputika, kuneta, kuora mwoyo uye zvimwe zviratidzo.

Chikafu chisina gluten chinoshandawo kune zvimwe zviitiko zveschizophrenia, autism, uye rudzi rwecerebellar ataxia inonzi gluten ataxia.

Chii chinonzi Gluten Free Diet?

Kudya kusina gluten kunoreva kubvisa puroteni inonzi gluten kubva muchikafu chako. Puroteni iyi inowanikwa muzviyo zvakaita segorosi, bhari uye rye.

Mune vanhu vane chirwere chechiliac, gluten, iyo inokonzera kukanganisa mumatumbo, haifaniri kudyiwa kwehupenyu hwose, vanhu ava vanofanira kuva nekudya kusina gluten. Avo vane gorosi allergy uye gluten kusashivirira vanofanirawo kunyatsotevera kudya kusina gluten. 

Kunze kwezvinetso zvehutano, kudya kwe-gluten kunogona kushandiswawo kuderedza uremu. Nekuti kusadya gluten kunodzvanya chishuwo. Izvi zvinobatsira kudya zvishoma uye nokudaro kuderedza uremu. 

Ndiani anofanira kudya gluten-isina?

• Avo vane chirwere chechiliac

Vanhu vane chirwere chechiliac, mhinduro ye autoimmune kune gluten inorwisa dumbu diki uye inokonzera kurwadziwa kwemudumbu, kusvotwa, kuputika, uye manyoka, vanofanirwa kudya gluten-isina. Vanhu vane chirwere chechiliac havagoni kushivirira gluten zvachose. Vanofanira kunge vari pakudya kwe-gluten kwehupenyu hwavo hwose.

• Avo vane gluten sensitivity

Vanhu vane-non-celiac gluten senitivity havagoni kushivirira gluten. Naizvozvo, ivo vanofanirwa kupihwa gluten-isina. 

• Avo vane allergies yegorosi

Vanhu vane allergy yegorosi vanofanira kudzivisa zvimwe zvekudya zvine gluten. Zvisinei, izvi hazvikonzerwi ne gluten. Gorosi rinokonzeresa kuzvidzivirira kwemuviri mumuviri wavo izvo zvinokonzeresa zviratidzo zvakaita sekuputika kweganda, kutemwa nemusoro kana kuhotsira. Vanogona kudya gluten mune dzimwe zviyo zvakadai sebhari uye rye.

Chii chisingagoni kudyiwa pane gluten-isina kudya?

Avo vanodya gluten-isina kana kutevera gluten-isina kudya vanofanira kugara kure ne gluten-ine chikafu, gluten-ine chikafu ndeche;

• Gorosi: Gorosi mumarudzi aro ose, kusanganisira upfu hwegorosi, gorosi, uye bran yegorosi.
• Spelled wheat
• Rye
• bhari
• einkorn
• triticale
• Kamut
• Zvimwe: Pasta, hupfu hwegraham, semolina.

Zvimwe zvekudya zvinewo gluten:

• chingwa
• Pasta
• bota
• Bira
• Makeke, makeke uye makeke
• Cookies, crackers, biscuits.
• Sauces, kunyanya soy muto.

Rangarira kuti gluten inogona kuwanikwa mumhando dzese dzechikafu chakagadzirwa. Izvo zvinodiwa kudya zvakasikwa uye imwechete-chikamu chikafu zvakanyanya sezvinobvira.

Oat Iyo inowanzo gluten-isina uye inobvumirwa zvakanaka nevanhu vane chirwere chechiliac. Zvisinei, dzimwe nguva inogadziriswa munzvimbo dzakafanana negorosi uye inogona kuva pasi pe "kusvibiswa-kusvibiswa" ne gluten. Kunze kwekunge yakanyatso kunyorwa se-gluten-isina, oats haifanirwe kudyiwa pane-gluten-isina chikafu.

Zvakare, zvimwe zvinowedzera uye mishonga inogona kunge iine gluten.

Attention!!!

Iwe unofanirwa kuverenga mavara ezvokudya zvakanyatsonaka. Gorosi uye zvimwe zvine gluten-ine zvinongedzo zvinowanikwa mumarudzi ese ezvikafu.

Chii Chaunofanira Kudya pane Gluten Yemahara Diet?

Kune zvakawanda zvekudya zvine hutano uye zvinovaka muviri izvo zvakasununguka zvisina gluten. Heino rondedzero yezvikafu zvinogona kudyiwa paunenge uri pane gluten-isina chikafu:

• Nyama: Huku, mombe, gwayana etc.
• Hove nehove dzegungwa: Salmon, trout, haddock, shrimp, nezvimwe.
• Zai: Mhando dzose dzemazai, kunyanya anotenderera mazai ehuku
• Zvigadzirwa zvemukaka: Mukaka, chizi, yogati.
• Vegetables: Broccoli, kabichi, Brussels inomera, karoti, hanyanisi, nezvimwe.
• Zvibereko: Apple, avocado, banana, orange, pear, sitirobheri, blueberry etc.
• Legumes: Nzungu, bhinzi, nzungu, etc.
• Nzungu: Almonds, walnuts, hazelnuts nezvimwe.
• Tubers: Mbatata, mbatatisi, nezvimwewo.
• Mafuta ane hutano: Mafuta omuorivhi, avocado mafuta, bota, kokonati mafuta.
• Herbs, zvinonhuwira uye seasonings: Munyu, garlic, pepper, vhiniga, mustard, nezvimwewo.
• Zviyo zvisina Gluten: Quinoa, mupunga, chibage, mufurakisi, mapfunde, mhunga, buckwheat, bhari, amaranth, uye oats (kana yakanyorwa kuti gluten-isina).
• Vamwe: Chokoreti yakasviba 

Unogona kunwa mvura, kofi uye tii paunenge uri pakudya kusina gluten. Zvinwiwa zvemichero uye zvinwiwa zvine shuga hazvina gluten, asi zvidye zvishoma nekuti zvine shuga yakawanda. Waini nemweya hazvina gluten, asi gara kure nedoro. Asi kuti uderedze uremu, unofanirwa kubvisa zvinwiwa zvinodhaka kubva muhupenyu hwako.

Hutano uye Gluten-Yemahara Snacks

Kana iwe uchinzwa nzara pakati pekudya, unogona kusarudza zvinotevera se-gluten-isina snack.

• Chimedu chemuchero.
• Chitsama chenzungu.
• Yoghurt yakachena kana michero.
• Crunch.
• Karoti.
• Zai rakabikwa.
• Zvasara kubva manheru apfuura.

7-Day Gluten Yemahara Diet Rondedzero

Ichi chirongwa chekudya kwevhiki imwe muenzaniso wekudya kusina gluten. Unogona kugadzirisa izvi zviri nyore maererano nezvaunofarira.

Muvhuro

• chisvusvuro: Omelet yemiriwo, chikamu chemuchero
• Kudya: Huku saladhi nemafuta emuorivhi uye chitsama chehazelnuts
• Kudya kwemanheru:  Nyama yemuriwo ndiro uye brown mupunga pilaf

Chipiri

• chisvusvuro: Oatmeal nemukaka wakakwana uye mazambiringa akaomeswa (gluten-isina oats).
• Lunch: Smoothie yakagadzirwa nechokoreti yakasviba, mukaka uye sitiroberi uye maamanda mashoma
• Kudya: Salmon yakakangwa mubhotela uye saladhi

Chitatu

• chisvusvuro: Omelet yemiriwo uye chikamu chemuchero.
• Kudya: Salmon kubva manheru apfuura
• Kudya kwemanheru: Mbatata dumplings.

China

• chisvusvuro: Yogurt nemichero yakachekwa uye nzungu.
• Kudya: Tuna saladhi nemafuta omuorivhi.
• Kudya kwemanheru: Vegetable meatballs uye brown mupunga pilaf.

Chishanu

• chisvusvuro: Omelette yemiriwo uye chikamu chemuchero
• Kudya: Meatballs akasara kubva husiku hwapfuura.
• Kudya kwemanheru: Steak nemiriwo uye mbatata yakakanyiwa.

Mugovera

• chisvusvuro: Oatmeal, imwe sevhisi yemuchero.
• Lunch: Steak uye saladi kubva manheru apfuura
• Kudya kwemanheru: salmon yakabikwa nebhota nemiriwo.

Svondo

• Chisvusvuro: Mazai akabikwa, muchero.
• Lunch: Yogurt nemastrawberries, michero yakachekwa uye nzungu
• Kudya: Mapapiro ehuku akagochwa, saladi, mupunga webrown

Kudya gluten-isina kumba uye kunze

Vanhu vari pakudya kwe-gluten-isina vanofanirwa kutarisisa kune zvinotevera pfungwa kuti vagare kure ne gluten: 

• Chengetedza chikafu chisina gluten uye chine gluten munzvimbo dzakasiyana.
• Chengeta nzvimbo dzekubikira nenzvimbo dzekuchengetera chikafu dzakachena.
• Gezai ndiro nemidziyo yekubikira zvakanaka.
• Gadzira chingwa muchoto kana kushandisa toaster yakasiyana kuti usapinda-kusvibiswa.
• Kana zvichibvira, verenga mamenu eresitorendi pachine nguva kuti uwane sarudzo dzinokushandira.

 Gluten-Yemahara Kudya uye Kurovedza muviri

Kana iwe uri pane gluten-isina kudya kuti uremerwe uremu, kurovedza muviri kwakakosha. Vatangi vekutanga vanogona kutanga kudziya nekumhanya uye kutambanudza. Ipapo iwe unogona kufamba, kumhanya, bhasikoro, kuita nhanho maekisesaizi. 

Iwe unogona zvakare kusarudza maekisesaizi ekurovedza simba. Kana iwe uchinzwa kupera simba paunenge uchirovedza muviri panguva yekudya-isina gluten, tora zororo kana chinja kune maekisesaizi akareruka. Zvakare, bvunza nyanzvi yezvekudya kana chiremba kuti uwane zano renyanzvi.

Zvakanakira Zvokudya Zvisina Gluten

• inobvisa kugaya

KuzvimbaNyaya dzekugaya dzakadai segasi uye manyoka zviratidzo zvekusagadzikana kwe gluten, pamwe chete nemimwe migumisiro yakadai sekuneta uye kushanduka kwemafungiro. Zviratidzo zvechirwere chechiliac zvinosanganisira kusvotwa, kurutsa, kuputika, uye manyoka. Chikafu chisina gluten chinoderedza zvakanyanya zviratidzo izvi. 

• Inopa simba

Vanhu vazhinji vanonzwa vakaneta kana vane usimbe mushure mekudya chikafu chine gluten. Chikafu chisina gluten chinopa simba uye chinodzivirira mhute yehuropi uye kuneta kubva pakudya gluten.

• Inobatsira vana vane autism

Autism chirwere chekukura chinokonzera kukanganisa mukukurukurirana uye kushamwaridzana kwevanhu. Kunyange zvazvo inogona kubata vanhu vemazera ose, inowanzoonekwa mumakore maviri ekutanga ehupenyu.

Mukurapa kwechivanhu kwe autism, marudzi akasiyana ekurapa anoshandiswa pamwe chete nemishonga. Tsvakurudzo itsva yakaratidza kuti kudya kusina gluten, kushandiswa kwega kana kusanganiswa nekurapa, kunoderedza zviratidzo zve autism muvana.

• Inobvisa kuzvimba

Kana vanhu vane chirwere chechiliac vachiramba vachidya gluten, vanokura kuzvimba mumiviri yavo nekufamba kwenguva. Kuzvimba kunowanzoita immune system. Asi kuzvimba kusingaperi kunotungamirira kukukura kwezvirwere zvisingaperi zvakadai sechirwere chemoyo uye kenza. Chikafu chisina gluten chinodzivirira zvirwere zvinogona kukura nekuda kwekuzvimba.

• Inopa kupisa mafuta

Pamusoro pekudzikinura mamiriro akaita sematambudziko ekugaya uye kuneta, zvimwe zvidzidzo zvakawana kuti chikafu chisina gluten chinogona kubatsira kupisa mafuta.

• Inobvisa irritable bowel syndrome

irritable bowel syndromeChirwere chemudumbu chinokonzeresa matambudziko ekugayiwa kwechikafu akadai sekuputika, gasi, kusvira uye manyoka. Zviratidzo zvinoitika semugumisiro wechirwere ichi zvakaratidza kuderera kwezvokudya zvisina gluten.

Kukuvadza kweGluten-Free Diet

• Chikafu chisina gluten chakakodzera mune zvekurapa kune avo vane gluten kusashivirira kana chirwere chinozvimba. KIyo haipei kurasikirwa kwakawanda munguva pfupi.
• Zvizhinji zvekutengesa-zvisina gluten zvigadzirwa zvine zvinonhuwirira, shuga kana mamwe makemikari akawedzerwa kuti avandudze kuravira kwavo. Izvi zvigadzirwa zvine macalorie akawandisa uye zvinozotungamira mukurema pane kuonda. 
• Kudya kusina gluten kuchashanda chero bedzi iwe uchidya zvokudya zvakabikwa kumba.
• Zvigadzirwa zvisina-Gluten zvinodhura kupfuura zvigadzirwa zvisina-gluten. Izvi zvinoita kuti kudya kwe-gluten kuve kwakaoma kune avo vane bhajeti shoma.
• Zvokudya zvisina-Gluten hazviravi zvakafanana nezvokudya zvisina gluten.

Kupfupikisa;

Gluten imhando yeprotein inowanikwa muzviyo zvakaita segorosi, bhari uye rye inovandudza kusimba uye kuumbwa kwechikafu. Kune avo vane chirwere chechiliac kana gluten kusashivirira, kudya chikafu chine gluten kune mhedzisiro yakaipa senge nyaya dzekugaya, kushomeka kwekudya uye kuneta. Kudya gluten-isina kunobatsira kukurumidza kurasikirwa nemafuta, kupa simba, kuderedza kuzvimba, kuderedza kugaya, uye kurapa autism.

Kwakabva: 1