Iyini I-Gluten Free Diet? Uhlu Lokudla Kwamahhala Lwezinsuku Eziyisi-7

ukudla okungenayo gluten, isifo se-celiac, ukungezwani nokolweni ukungabekezelelani kwe-gluten Yenzelwe ukudambisa izinkinga zokugaya ukudla kwabantu abane Kuyasiza nalabo abafuna ukuncipha. Ukusetshenziswa kwe-gluten kwandisa isifiso sokudla, njengoba kuvimbela i-leptin, i-molecule ecindezela ukudla, ekubopheni kwi-receptor yayo. Lokhu, ukumelana ne-leptin kuholela esimweni esibizwa Ukumelana ne-Leptin kungenye yezimbangela ezibaluleke kakhulu zokuzuza isisindo. Ngenxa yalesi sizathu, ukusika i-gluten kunikeza ukulahlekelwa isisindo.

Yini i-gluten?

I-Gluten igama lomndeni wamaprotheni atholakala okusanhlamvu okunjengokolweni, i-rye, nebhali. Kunamaprotheni amabili amakhulu e-gluten abizwa ngokuthi i-gliadin ne-glutenin. I-gliadin edala imiphumela eyingozi.

Lapho ufulawa kakolweni uxutshwa namanzi, amaprotheni e-gluten akha inethiwekhi ye-crosslinker enamathelayo ene-glue-like consistency. Iglue ithola igama layo kule ndawo efana neglue. 

I-Gluten yenza inhlama inwebeka futhi ivumela ukuthi ikhuphuke ngesikhathi sokwenza isinkwa. Inikeza futhi ukunambitheka kanye nokuthungwa kwenhliziyo okuhlafunayo.

Uhlobo olubi kakhulu lokungabekezelelani kwe-gluten yisifo se-celiac. Lesi sifo esibi senzeka lapho amaprotheni e-gliadin ebangela ukusabela komzimba lapho engena emgudwini wokugaya ukudla.

Lokhu kubangela ukucasuka kolwelwesi lwamathumbu, ukuntula izakhi, izinkinga ezingathi sína zokugaya ukudla, nezinye izimo ezimbi kakhulu. Abantu abanesifo se-celiac ngokuvamile abasazi lesi simo, njengoba izimpawu zingacacile futhi azikwazi ukutholakala.

Kukhona esinye isimo esibizwa ngokuthi i-non-celiac gluten sensitivity. Lokhu kusho ukusabela ku-gluten kubantu abangenaso isifo se-celiac. Kubantu abanomuzwa we-gluten, i-gluten ibangela isifo sohudo, ubuhlungu besisu, ukuqunjelwa, ukukhathala, ukucindezeleka nezinye izimpawu.

Ukudla okungenalo i-gluten kusebenza futhi kwezinye izimo ze-schizophrenia, i-autism, kanye nohlobo lwe-cerebellar ataxia olubizwa nge-gluten ataxia.

Iyini I-Gluten Free Diet?

Ukudla okungenagluten kusho ukukhipha iphrotheni ebizwa ngokuthi i-gluten ekudleni kwakho. Le phrotheni itholakala okusanhlamvu okunjengokolweni, ibhali nerye.

Kubantu abanesifo se-celiac, i-gluten, ebangela ukulimala kwamathumbu, akufanele idliwe impilo yonke, laba bantu kufanele babe nokudla okungenalo i-gluten. Labo abanokungezwani nokolweni nokungabekezelelani kwe-gluten kufanele nakanjani balandele ukudla okungenagluten. 

Ngaphandle kwezinkinga zempilo, ukudla okungenalo i-gluten nakho kungasetshenziswa ukwehlisa isisindo. Ngoba ukungadli i-gluten kucindezela isifiso sokudla. Lokhu kusiza ukuba udle kancane futhi ngenxa yalokho ulahlekelwe isisindo. 

Ubani okufanele adle i-gluten-free?

• Labo abanesifo se-celiac

Abantu abanesifo se-celiac, impendulo ye-autoimmune ku-gluten ehlasela amathumbu amancane futhi ibangele ubuhlungu besisu, isicanucanu, ukuqunjelwa, kanye nesifo sohudo, kufanele badle i-gluten-free. Abantu abanesifo se-celiac abakwazi ukubekezelela i-gluten nhlobo. Kufanele babe ekudleni okungenalo i-gluten impilo yabo yonke.

• Labo abane-gluten sensitivity

Abantu abane-non-celiac gluten sensitivity nabo abakwazi ukubekezelela i-gluten. Ngakho-ke, kufanele banikezwe i-gluten-free. 

• Abanokungezwani nokolweni

Abantu abangezwani nokolweni kufanele bagweme ukudla okuthile okuqukethe i-gluten. Nokho, lokhu akubangelwa gluten. Ukolweni ubangela ukusabela komzimba emzimbeni wabo okubangela izimpawu ezinjengokuqubuka kwesikhumba, ikhanda elibuhlungu noma ukuthimula. Bangase badle i-gluten kwezinye izinhlamvu ezifana nebhali nerye.

Yini engadliwa ekudleni okungenagluten?

Labo abadla i-gluten-free noma abalandela ukudla okungenalo i-gluten kufanele bahlale kude nokudla okune-gluten, ukudla okuqukethe i-gluten;

• Ukolweni: Ukolweni ophelele ngazo zonke izinhlobo zawo, okuhlanganisa ufulawa kakolweni, igciwane likakolweni, nebran kakolweni.
• Ukolweni opeledwayo
• Rye
• Ibhali
• einkorn
• i-triticale
• Kamut
• Abanye: ufulawa we-pasta, ufulawa we-graham, i-semolina.

Okunye ukudla nakho kuqukethe i-gluten:

• isinkwa
• pasta
• okusanhlamvu
• bira
• Amakhekhe, amakhekhe namakhekhe
• Amakhukhi, ama-crackers, ama-biscuits.
• Amasoso, ikakhulukazi i-soy sauce.

Khumbula ukuthi i-gluten ingatholakala kuzo zonke izinhlobo zokudla okugayiwe. Kuyadingeka ukudla ukudla kwemvelo kanye nengxenye eyodwa ngangokunokwenzeka.

Oat Ngokuvamile ayinayo i-gluten futhi ibekezelelwa kahle abantu abanesifo se-celiac. Kodwa-ke, kwesinye isikhathi icutshungulwa ezindaweni ezifanayo nokolweni ngakho-ke ingaba ngaphansi "kokungcoliswa okuphambene" ne-gluten. Ngaphandle uma kubhalwe ngokuqondile ngokuthi ayinagluten, ama-oats akufanele adliwe ekudleni okungenalo i-gluten.

Futhi, ezinye izithako kanye nemithi ingase ibe ne-gluten.

Qaphela!!!

Kufanele ufunde amalebula okudla ngokucophelela. Ukolweni nezinye izithako eziqukethe i-gluten zitholakala kuzo zonke izinhlobo zokudla.

Yini Ongayidla Ngokudla Okungenayo I-Gluten?

Kunokudla okuningi okunempilo nokunomsoco okungenayo i-gluten ngokwemvelo. Nalu uhlu lokudla okungadliwa ngesikhathi sokudla okungenagluten:

• Inyama: Inkukhu, inyama yenkomo, iwundlu njll.
• Inhlanzi nokudla kwasolwandle: I-salmon, i-trout, i-haddock, ama-shrimp, njll.
• Iqanda: Zonke izinhlobo zamaqanda, ikakhulukazi amaqanda ezinkukhu ezizulazulayo
• Imikhiqizo yobisi: Ubisi, ushizi, iyogathi.
• Imifino: I-Broccoli, iklabishi, amahlumela aseBrussels, izaqathe, u-anyanisi, njll.
• Izithelo: I-apula, ukwatapheya, ubhanana, iwolintshi, ipheya, sitrobheli, amajikijolo njll.
• Imifino: Ama-lentils, ubhontshisi, amantongomane, njll.
• Amantongomane: Ama-alimondi, ama-walnuts, ama-hazelnuts njll.
• Izilimo eziyizigaxa: Amazambane, ubhatata, njll.
• Amafutha anempilo: Amafutha omnqumo, amafutha kakotapheya, ibhotela, amafutha kakhukhunathi.
• Amakhambi, izinongo kanye nezinongo: Usawoti, garlic, pepper, uviniga, lwesinaphi, njll.
• Izinhlamvu ezingenaGluten: I-Quinoa, irayisi, ummbila, iflakisi, amabele, amabele, nokunye okufana nokolweni, ibhali, i-amaranth, nama-oats (uma kubhalwe ukuthi ayinagluten).
• Abanye: Ushokoledi omnyama 

Ungaphuza amanzi, ikhofi kanye netiye ngenkathi udla ukudla okungenagluten. Amajusi ezithelo neziphuzo ezinoshukela azinayo i-gluten, kodwa zidle kancane njengoba zinoshukela omningi. Iwayini nemimoya ayinayo i-gluten, kodwa gwema ubhiya. Kodwa ukuze wehlise isisindo, kufanele ukhiphe uphuzo oludakayo empilweni yakho.

Ukudla okulula Okunempilo Nokungenayo I-Gluten

Uma uzizwa ulambile phakathi kokudla, ungakhetha okulandelayo njengokudla okulula kwe-gluten.

• Isiqephu sesithelo.
• Idlanzana lamantongomane.
• I-yogurt engenalutho noma yezithelo.
• I-crunch.
• Isaqathe.
• Iqanda elibilisiwe.
• Okusele kusukela kusihlwa odlule.

Uhlu Lokudla Kwamahhala Lwezinsuku Eziyisi-7

Lolu hlelo lokudla lwesonto elilodwa luyisibonelo sokudla okungenagluten. Ungakwazi ukulungisa lokhu kalula ngokuvumelana nezintandokazi zakho.

UMsombuluko

• ibhulakufesi: I-omelet yemifino, ingxenye yesithelo
• Ukudla: Isaladi yenkukhu enamafutha omnqumo kanye nedlanzana lama-hazelnuts
• Isidlo sakusihlwa:  Isitsha semifino esinenyama kanye ne-brown rice pilaf

ULwesibili

• ibhulakufesi: I-Oatmeal enobisi oluphelele kanye namarayisi omisiwe (oat-free oats).
• Isidlo sasemini: I-smoothie eyenziwe ngoshokoledi omnyama, ubisi nama-strawberries kanye nedlanzana lama-alimondi
• Dinner: I-Salmon ethosiwe ngebhotela nesaladi

ULwesithathu

• ibhulakufesi: I-omelet yemifino kanye nengxenye yesithelo.
• Ukudla: I-Salmon kusukela kusihlwa odlule
• Isidlo sakusihlwa: Amadombolo amazambane.

ULwesine

• ibhulakufesi: Iyogathi enezithelo ezisikiwe namantongomane.
• Ukudla: Isaladi ye-tuna ngamafutha omnqumo.
• Isidlo sakusihlwa: Ama-meatballs emifino kanye ne-brown rice pilaf.

ULwesihlanu

• ibhulakufesi: I-omelette yemifino kanye nengxenye yesithelo
• Ukudla: Amabhola enyama asele ngobusuku bangaphambilini.
• Isidlo sakusihlwa: I-Steak ngemifino namazambane ahlambulukile.

ngoMgqibelo

• ibhulakufesi: I-Oatmeal, isithelo esisodwa.
• Isidlo sasemini: I-steak nesaladi kusukela ngobusuku bangaphambilini
• Isidlo sakusihlwa: I-salmon ebhakiwe ngebhotela nemifino.

ngeSonto

• Ukudla kwasekuseni: Amaqanda abilisiwe, izithelo ezithile.
• Isidlo sasemini: I-yogurt nama-strawberries, izithelo ezisikiwe namantongomane
• Dinner: Amaphiko enkukhu eyosiwe, isaladi, irayisi elinsundu

Ukudla i-gluten-free ekhaya nangaphandle

Abantu abadla ukudla okungenagluten kufanele banake amaphuzu alandelayo ukuze baqhelelane ne-gluten: 

• Gcina ukudla okungenalo i-gluten kanye ne-gluten ezindaweni ezihlukene.
• Gcina izindawo zokupheka kanye nezindawo zokugcina ukudla zihlanzekile.
• Geza izitsha nezinto zokupheka kahle.
• Gcoba isinkwa kuhhavini noma usebenzise i-toaster ehlukile ukuze ugweme ukungcoliswa.
• Uma kungenzeka, funda amamenyu zokudlela kusenesikhathi ukuze uthole izinketho ezikusebenzelayo.

 Ukudla Okungenayo I-Gluten Nokuzivocavoca

Uma udla ukudla okungenagluten ukuze unciphise umzimba, ukuzivocavoca kubalulekile. Abaqalayo bangaqala ukufudumala ngokugijima nokuzelula. Khona-ke ungakwazi ukuhamba, ukugijima, ibhayisikili, ukwenza izinyathelo zokuzivocavoca. 

Ungaphinda ukhethe izivivinyo zokuqeqesha amandla. Uma uzizwa ubuthakathaka ngenkathi uzivocavoca ngesikhathi sokudla okungenagluten, thatha ikhefu noma ushintshele ekuzilolongeni okulula. Futhi, thintana nesazi sokudla noma udokotela ukuze uthole iseluleko sochwepheshe.

Izinzuzo Zokudla Okungenayo I-Gluten

• ikhulula ukugaya

UkuvuvukalaIzinkinga zokugaya ukudla njengegesi nesifo sohudo ziyizimpawu zokungabekezelelani kwe-gluten, kanye neminye imiphumela engemihle njengokukhathala nokushintshashintsha kwemizwelo. Izimpawu zesifo se-celiac zihlanganisa isicanucanu, ukuhlanza, ukuqunjelwa, kanye nesifo sohudo. Ukudla okungenagluten kunciphisa kakhulu lezi zimpawu. 

• Inikeza amandla

Abantu abaningi bazizwa bekhathele noma bevilapha ngemva kokudla ukudla okune-gluten. Ukudla okungenagluten kunikeza amandla futhi kuvimbele inkungu yobuchopho nokukhathala ekudleni ukudla okune-gluten.

• Ihlomulisa izingane ezine-autism

I-Autism wukuphazamiseka kokukhula okubangela ukonakala ekuxhumaneni nasekuxhumaneni nomphakathi. Nakuba kungase kuthinte abantu bayo yonke iminyaka yobudala, ngokuvamile kubonakala eminyakeni emibili yokuqala yokuphila.

Ekwelashweni kwendabuko kwe-autism, izinhlobo ezahlukene zokwelashwa okukhethekile zisetshenziswa kanye nezidakamizwa. Ucwaningo olusha lubonise ukuthi ukudla okungenalo i-gluten, okusetshenziswe yedwa noma kuhlanganiswe nokwelashwa, kunciphisa izimpawu ze-autism ezinganeni.

• Iqeda ukuvuvukala

Lapho abantu abanesifo se-celiac beqhubeka nokudla i-gluten, baba nokuvuvukala emizimbeni yabo ngokuhamba kwesikhathi. Ukuvuvukala kuyimpendulo evamile yokuzivikela komzimba. Kodwa ukuvuvukala okungapheli kuholela ekuthuthukiseni izifo ezingapheli ezifana nesifo senhliziyo nomdlavuza. Ukudla okungenagluten kuvimbela izifo ezingase zivele ngenxa yokuvuvukala.

• Inikeza ukushiswa kwamafutha

Ngaphezu kokukhulula izimo ezifana nezinkinga zokugaya ukudla nokukhathala, ezinye izifundo zithole ukuthi ukudla okungenagluten kungasiza ukushisa amafutha.

• Yehlisa i-irritable bowel syndrome

i-irritable bowel syndromeKuyisifo samathumbu esidala izinkinga zokugaya ukudla njengokuqunjelwa, igesi, ukuqunjelwa kanye nesifo sohudo. Izimpawu ezenzeka ngenxa yalesi sifo zibonise ukuncipha kokudla okungenalo i-gluten.

Izingozi Zokudla Okungenayo I-Gluten

• Ukudla okungenazo i-gluten kufanelekile ngokwezokwelapha kulabo abanokungabekezelelani kwe-gluten noma isifo sokuvuvukala. KAyinikezi ukulahlekelwa kwesisindo esiningi ngesikhathi esifushane.
• Imikhiqizo eminingi ye-gluten etholakalayo ethengiswayo ine-flavour, ushukela noma amanye amakhemikhali engeziwe ukuthuthukisa ukunambitheka kwayo. Le mikhiqizo inama-kilojoule amaningi futhi izoholela ekuzuzeni isisindo kunokuncipha kwesisindo. 
• Ukudla okungenagluten kuzosebenza inqobo nje uma udla ukudla okuphekwe ekhaya.
• Imikhiqizo engenayo i-gluten ibiza kakhulu kunemikhiqizo engeyona i-gluten. Lokhu kwenza ukudla okungenagluten kube nzima kulabo abanesabelomali esilinganiselwe.
• Ukudla okungenayo i-gluten akunambitheki ngokufana nokudla okungenalo i-gluten.

Ukufingqa;

I-Gluten iwuhlobo lweprotheyini etholakala okusanhlamvu okunjengokolweni, ibhali nerye ethuthukisa ukunwebeka nokuthungwa kokudla. Kulabo abanesifo se-celiac noma ukungabekezelelani kwe-gluten, ukudla ukudla okune-gluten kunemiphumela emibi njengezinkinga zokugaya ukudla, ukushoda kwezakhi kanye nokukhathala. Ukudla okungenayo i-gluten kusiza ukusheshisa ukulahlekelwa kwamafutha, kunikeze amandla, kunciphise ukuvuvukala, kunciphise izinkinga zokugaya ukudla, futhi kwelaphe i-autism.

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