Yintoni i-Gluten Free Diet? Uluhlu lwe-7-Day ye-Gluten yasimahla

ukutya okungenagluten, isifo se-celiac, ukwaliwa yingqolowa ukunganyamezeli gluten Yenzelwe ukunciphisa iingxaki zokugaya ukutya kwabantu abane Ikwanceda nabo bafuna ukunciphisa umzimba. Ukutya i-gluten kwandisa umdla wokutya, njengoko kuthintela i-leptin, i-molecule ye-appetite suppressant, ekubeni ibophe kwi-receptor yayo. Oku, ukuxhathisa leptin kukhokelela kwimeko ebizwa Ukuxhathisa iLeptin yenye yezona zizathu zibalulekileyo zokufumana ubunzima. Ngenxa yesi sizathu, ukusika i-gluten kunika ukulahleka kwesisindo.

Yintoni igluten?

I-Gluten ligama lentsapho yeeprotheni ezifumaneka kwiinkozo ezifana nengqolowa, i-rye kunye nerhasi. Zimbini iiproteni eziphambili zegluten ezibizwa ngokuba yigliadin kunye neglutenin. Yi-gliadin eyenza imiphumo eyingozi.

Xa umgubo wengqolowa uxutywe namanzi, iiprotheni ze-gluten zenza inethiwekhi ye-crosslinker enamathele kunye ne-glue-like consistency. Iglu ifumana igama layo kule propati ifana neglue. 

I-Gluten yenza inhlama i-elastic kwaye ivumela ukuba iphakame ngexesha lokwenziwa kwesonka. Ikwabonelela ngencasa kunye nokwakheka kwentliziyo ukuhlafuna.

Olona hlobo lunzima lokunganyamezeli i-gluten sisifo se-celiac. Esi sifo esibi senzeka xa iiprotheyini ze-gliadin zibangela ukusabela kwe-autoimmune xa zingena kwi-digestive tract.

Oku kubangela ukucaphuka kwamathumbu emathunjini, ukunqongophala kwezondlo, imiba enzulu yokwetyisa, kunye nezinye iimeko ezinzima. Abantu abanesifo se-celiac bahlala bengayazi imeko, njengoko iimpawu zingacacanga kwaye azikwazi ukufunyanwa.

Kukho enye imeko ebizwa ngokuba yi-non-celiac gluten sensitivity. Oku kuthetha ukusabela kwi-gluten kubantu abangenaso isifo se-celiac. Kubantu abanovakalelo lwegluten, igluten ibangela urhudo, iintlungu zesisu, ukuqunjelwa, ukudinwa, ukudakumba kunye nezinye iimpawu.

Ukutya okungenagluteni kukwasebenza kwezinye iimeko ze-schizophrenia, i-autism, kunye nodidi lwe-cerebellar ataxia ebizwa ngokuba yi-gluten ataxia.

Yintoni i-Gluten Free Diet?

Ukutya okungenagluten kuthetha ukususa iprotheni ebizwa ngokuba yigluten ekutyeni kwakho. Le proteni ifumaneka kwiinkozo ezifana nengqolowa, ibhali kunye ne-rye.

Kubantu abanesifo se-celiac, i-gluten, ebangela umonakalo emathunjini, akufanele idliwe ubomi bonke, aba bantu kufuneka babe ne-gluten-free diet. Abo banokwaliwa yingqolowa kunye nokunganyamezeli kwegluten kufuneka balandele ngokuqinisekileyo ukutya okungekho gluten. 

Ngaphandle kweengxaki zempilo, ukutya okungekho gluten kungasetyenziselwa ukunciphisa umzimba. Kuba ukungatyi igluten kuyayicinezela umdla wokutya. Oku kunceda ukuba utye kancinci kwaye ke unciphise umzimba. 

Ngubani ofanele atye i-gluten-free?

• Abo banesifo se-celiac

Abantu abanesifo se-celiac, impendulo ye-autoimmune kwi-gluten ehlasela amathumbu amancinci kwaye ibangele intlungu yesisu, isicaphucaphu, ukuqunjelwa, kunye nohudo, kufuneka batye i-gluten-free. Abantu abanesifo se-celiac abakwazi ukunyamezela i-gluten kwaphela. Kufuneka babe kukutya okungekho gluten ubomi babo bonke.

• Abo banovakalelo lwegluten

Abantu abane-non-celiac gluten ubuntununtunu abakwazi ukunyamezela i-gluten. Ke ngoko, kufuneka bondliwe i-gluten-free. 

• Abo badinwa yingqolowa

Abantu abanokwaliwa yingqolowa kufuneka bakuphephe ukutya okuthile okunegluten. Nangona kunjalo, oku akubangelwa yi-gluten. Ingqolowa ibangela ukusabela komzimba kumzimba wabo obangela iimpawu ezifana nokuqhawuka kwesikhumba, intloko ebuhlungu okanye ukuthimla. Basenokutya i-gluten kwezinye iinkozo ezifana nebhali kunye ne-rye.

Yintoni engatyiwa kwi-gluten-free diet?

Abo batya i-gluten-free okanye balandele ukutya okungekho gluten kufuneka bahlale kude nokutya okune-gluten, ukutya okune-gluten;

• Ingqolowa: Ingqolowa epheleleyo kuzo zonke iindidi zayo, kuquka umgubo wengqolowa, intsholongwane yengqolowa, kunye nengqolowa.
• Ingqolowa epelethiweyo
• Rye
• ibhali
• einkorn
• triticale
• Kamut
• Abanye: umgubo wePasta, umgubo wegraham, i-semolina.

Okunye ukutya kukwanegluten:

• isonka
• pasta
• Ukutya okuziinkozo
• Bira
• Iikeyiki, iikeyiki kunye namaqebengwana
• Iikuki, ii-crackers, iibhiskithi.
• Iisosi, ngakumbi i-soy sauce.

Khumbula ukuba i-gluten inokufumaneka kuzo zonke iintlobo zokutya okucutshungulwayo. Kuyimfuneko ukuba utye ukutya kwendalo kunye nenxalenye enye kangangoko kunokwenzeka.

Oat Ngokuqhelekileyo ayinagluten kwaye inyamezeleke kakuhle ngabantu abanesifo se-celiac. Nangona kunjalo, ngamanye amaxesha icutshungulwa kwiindawo ezifanayo njengengqolowa kwaye ngoko ke inokuthi ixhomekeke "kwi-cross-contamination" kunye ne-gluten. Ngaphandle kokuba ibhalwe ngokucacileyo njenge-gluten-free, i-oats akufuneki isetyenziswe kwi-gluten-free diet.

Kwakhona, ezinye izongezo kunye namayeza anokuba ne-gluten.

Ingqalelo!!!

Kufuneka ufunde iilebhile zokutya ngononophelo olukhulu. Ingqolowa kunye nezinye izithako ezine-gluten zifumaneka kuzo zonke iintlobo zokutya.

Yintoni onokuyidla kwi-Gluten Free Diet?

Kukho ukutya okuninzi okunempilo nokunesondlo okungenagluten ngokwendalo. Nalu uluhlu lokutya okunokutyiwa ngelixa kukutya okungenagluten:

• Inyama: Inkukhu, inyama yenkomo, imvana njl.
• Intlanzi kunye nokutya kwaselwandle: I-salmon, i-trout, i-haddock, i-shrimp, njl.
• Iqanda: Zonke iintlobo zamaqanda, ngakumbi amaqanda enkukhu azulazulayo
• Iimveliso zederi: Ubisi, ushizi, iyogathi.
• Imifuno: I-Broccoli, iklabishi, i-Brussels ihluma, iminqathe, itswele, njl.
• Iziqhamo: I-apile, iavokhado, ibhanana, iorenji, ipere, iqunube, iblueberry njl.
• Iimbotyi: Iilentile, iimbotyi, amandongomane, njl.
• Amandongomane: Iialmonds, i-walnuts, i-hazelnuts njl.
• Imibhobho: Iitapile, ibhatata, njl.
• Amafutha asempilweni: Ioli yeoli, i-avocado ioli, ibhotela, i-coconut oil.
• Imifuno, iziqholo kunye nezinongo: Ityuwa, igalikhi, ipepile, iviniga, isardadi, njl.
• Iinkozo ezingenaGluten: Iquinoa, irayisi, umbona, iflakisi, imilithi, amazimba, ibuckwheat, ibhali, iamaranth, kunye neoats (ukuba ibhalwe ukuba ayinagluten).
• Abanye: Itshokholethi emnyama 

Ungasela amanzi, ikofu kunye neti ngexesha lokutya okungenagluten. Ijusi zeziqhamo kunye neziselo ezineswekile azinagluten, kodwa zitye kancinci njengoko zineswekile ephezulu. Iwayini kunye nemimoya ayinagluten, kodwa hlala kude nebhiya. Kodwa ukuze unciphise umzimba, kufuneka ususe iziselo ezinxilisayo ebomini bakho.

I-Snacks enempilo kunye neGluten-Free

Ukuba uziva ulambile phakathi kokutya, unokukhetha oku kulandelayo njenge-snack engenagluten.

• Iqhekeza lesiqhamo.
• Isandla samantongomane.
• I-yogurt ecacileyo okanye iziqhamo.
• Qhuba.
• Iminqatha.
• Iqanda elibilisiwe.
• Okushiyekileyo kubusuku obudlulileyo.

Uluhlu lwe-7-Day ye-Gluten yasimahla

Esi sicwangciso sokutya seveki enye ngumzekelo wokutya okungekho gluten. Ungayilungisa ngokulula oku ngokwezinto ozikhethayo.

ngoMvulo

• kwasekuseni: I-omelet yemifuno, inxalenye yeziqhamo
• Isidlo: Isaladi yenkukhu kunye neoli yeoli kunye nesandla sehazelnuts
• Isidlo sangokuhlwa:  Isitya semifuno esinenyama kunye nepilaf yerayisi emdaka

ngoLwesibili

• kwasekuseni: I-oatmeal kunye nobisi olupheleleyo kunye neerasentyisi (i-oats ezingenagluten).
• Isidlo sasemini: I-smoothie eyenziwe ngetshokolethi emnyama, ubisi kunye namaqunube kunye nesandla seealmonds
• Isidlo: I-Salmon eqhotsiweyo kwibhotolo kunye nesaladi

ngoLwesithathu

• kwasekuseni: I-omelet yemifuno kunye nenxalenye yeziqhamo.
• Isidlo: ISalmon ukususela kubusuku obudlulileyo
• Isidlo sangokuhlwa: Amadombolo eitapile.

ngoLwesine

• kwasekuseni: Iyogurt eneziqhamo ezisikiweyo kunye namantongomane.
• Isidlo: Isaladi ye-tuna ngeoli yeoli.
• Isidlo sangokuhlwa: Iibhola zenyama zemifuno kunye nepilaf yerayisi emdaka.

uLwesihlanu

• kwasekuseni: I-omelet yemifuno kunye nenxalenye yeziqhamo
• Isidlo: Iibhola zenyama eziseleyo kubusuku obungaphambili.
• Isidlo sangokuhlwa: I-Steak kunye nemifuno kunye namazambane ahlambulukileyo.

ngoMgqibelo

• kwasekuseni: I-oatmeal, isiqhamo esinye.
• Isidlo sasemini: I-Steak kunye nesaladi kubusuku obudlulileyo
• Isidlo sangokuhlwa: I-salmon ebhaka ngebhotela kunye nemifuno.

Sunday

• Isidlo sakusasa: Amaqanda abilisiweyo, iziqhamo.
• Isidlo sasemini: Iyogathi ngamaqunube, iziqhamo ezisikiweyo kunye namandongomane
• Isidlo: Amaphiko enkukhu eyosiweyo, isaladi, irayisi emdaka

Ukutya i-gluten-free ekhaya nangaphandle

Abantu abakukutya okungekho gluten kufuneka banikele ingqalelo kula manqaku alandelayo ukuze bahlale kude negluten: 

• Gcina ukutya okungenagluten kunye ne-gluten-ziqulethe kwiindawo ezahlukeneyo.
• Gcina iindawo zokupheka kunye neendawo zokugcina ukutya zicocekile.
• Hlamba izitya kunye nezixhobo zokupheka ngokucokisekileyo.
• Gcoba isonka kwi-oven okanye usebenzise i-toaster eyahlukileyo ukuze ugweme ukungcola.
• Ukuba kuyenzeka, funda iimenyu zokutyela kwangethuba ukuze ufumane iinketho ezikusebenzelayo.

 Ukutya okuGluten-Free kunye nokuzilolonga

Ukuba ukwi-gluten-free diet ukuze unciphise umzimba, umthambo ubalulekile. Abaqalayo banokuqala ukufudumala ngokugijima kunye nokwelula. Emva koko unokuhamba, ubaleke, ukhwele ibhayisekile, wenze imithambo yokunyathela. 

Unokukhetha kwakhona imithambo yoqeqesho lwamandla. Ukuba uziva ubuthathaka ngelixa usenza umthambo ngexesha lokutya okungekho gluten, thatha ikhefu okanye utshintshele kwimithambo elula. Kwakhona, qhagamshelana ne-dietitian okanye ugqirha malunga neengcebiso zengcali.

Iinzuzo zokuTya iGluten-Free

• kunciphisa ukutya

UkudumbaImiba yokugaya ukutya efana nerhasi kunye nohudo ziimpawu zokunganyamezeli i-gluten, kunye nezinye iziphumo ebezingalindelekanga ezifana nokudinwa kunye nokuguquka kwemizwelo. Iimpawu zesifo se-celiac ziquka isicaphucaphu, ukugabha, ukuqunjelwa, kunye nohudo. Ukutya okungekho gluten kunciphisa kakhulu ezi mpawu. 

• Inika amandla

Abantu abaninzi baziva bediniwe okanye bedangele emva kokutya ukutya okune-gluten. Ukutya okungekho gluten komeleza kwaye kunqande inkungu yengqondo kunye nokudinwa ekutyeni igluten.

• Inceda abantwana abane-autism

I-Autism sisifo sophuhliso esibangela ukuphazamiseka kunxibelelwano kunye nonxibelelwano lwentlalo. Nangona inokuchaphazela abantu bayo yonke iminyaka, idla ngokubonwa kwiminyaka emibini yokuqala yobomi.

Kunyango lwesintu lwe-autism, iintlobo ezahlukeneyo zonyango olukhethekileyo zisetyenziswa kunye neziyobisi. Uphando olutsha lubonise ukuba ukutya okungekho gluten, esetyenziswa yedwa okanye ngokudibanisa nonyango, kunciphisa iimpawu ze-autism kubantwana.

• Ukuphelisa ukudumba

Xa abantu abanesifo se-celiac beqhubeka besebenzisa i-gluten, bahlakulela ukuvuvukala emizimbeni yabo ngokuhamba kwexesha. Ukuvuvukala kukusabela okuqhelekileyo komzimba. Kodwa ukuvuvukala okungapheliyo kukhokelela ekuphuhlisweni kwezifo ezingapheliyo ezifana nesifo senhliziyo kunye nomhlaza. Ukutya okungenayo i-gluten kuthintela izifo ezinokuvela ngenxa yokuvuvukala.

• Ibonelela ngokutshiswa kwamafutha

Ukongeza kwiimeko zokunciphisa ezifana neengxaki zokugaya kunye nokudinwa, ezinye izifundo zifumene ukuba ukutya okungekho gluten kunokunceda ukutshisa amanqatha.

• Ukuphelisa ukucaphuka kwamathumbu

i-irritable bowel syndromeSisifo samathumbu esenza iingxaki zokugaya ukutya ezifana nokuqunjelwa, igesi, ukuqhina kunye norhudo. Iimpawu ezenzeka ngenxa yesi sifo zibonise ukuhla kwezidlo ezingenayo i-gluten.

Ubungozi bokutya okungenaGluten

• Ukutya okungekho gluten kufanelekileyo ngokwezonyango kwabo banokunganyamezeli i-gluten okanye isifo sokudumba. KAyiboneleli ngelahleko enkulu yobunzima ngexesha elifutshane.
• Iimveliso ezininzi ezithengiswayo ezingenagluten zinencasa, iswekile okanye ezinye iikhemikhali ezongeziweyo ukuphucula incasa yazo. Ezi mveliso ziphezulu kwiikhalori kwaye ziya kukhokelela ekuzuzeni ubunzima kunokunciphisa umzimba. 
• Ukutya okungekho gluten kuya kusebenza nje ukuba utya ukutya okuphekwe ekhaya.
• Iimveliso ezingenaGluten zibiza kakhulu kuneemveliso ezingenagluten. Oku kwenza ukuba ukutya okungekho gluten kube nzima kwabo banohlahlo lwabiwo-mali olulinganiselweyo.
• Ukutya okungenaGluten akunambitheki ngokufana nokutya okungenagluten.

Ukushwankathela;

I-Gluten luhlobo lweprotheyini efumaneka kwiinkozo ezifana nengqolowa, irhasi kunye ne-rye ephucula ukunwebeka kunye nokwakheka kokutya. Kwabo banesifo se-celiac okanye ukunganyamezeli kwe-gluten, ukutya ukutya okune-gluten kunemiphumo emibi njengemiba yokugaya, ukunqongophala kwezondlo kunye nokudinwa. Ukutya i-gluten-free kunceda ukukhawulezisa ukulahleka kwamafutha, ukunika amandla, ukunciphisa ukudumba, ukunciphisa imiba yokwetyisa, kunye nokunyanga i-autism.

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