Kuyini Ukudla Okungasanhlamvu? Izinzuzo Nezingozi

Okusanhlamvu kungenye yokudla okwakha isisekelo sokudla kwethu. Ukudla okungenakudla okusanhlamvu, okusetshenziselwa kokubili ukungezwani komzimba nokungabekezelelani nokuncipha kwesisindo, kuya ngokuya kuduma. Ukudla okungenanhlamvu kunezinzuzo ezithile, njengokuthuthukisa ukugaya, ukunciphisa ukuvuvukala nokulinganisa ushukela wegazi.

Kuyini ukudla okungenazinhlamvu?

Lokhu kudla kusho ukungadli okusanhlamvu kanjalo nokudla okuvela kuzo. Ukolweni, ibhaliokusanhlamvu okuqukethe i-gluten njenge-rye, kanye nommbila owomile, amabele, irayisi, amabele kanye i-oat Izinhlamvu ezingenayo i-gluten ezifana ne-non-gluten nazo azidliwa kulokhu kudla.

Ummbila owomile nawo uthathwa njengokusanhlamvu. Ngenxa yalesi sizathu, ukudla okwenziwe ngofulawa wommbila kufanele futhi kugwenywe. Irayisi isiraphu noma high fructose corn isiraphu Izingxenye ezitholakala kuzinhlamvu ezifana nezinhlamvu nazo azidliwa.

Indlela yokusebenzisa ukudla okungenazinhlamvu?

Ukudla okungenanhlamvu kuhlanganisa ukungadli okusanhlamvu kanye nokudla okuvela okusanhlamvu. Isinkwa, i-pasta, i-muesli, Ama-oats aqoshiwe, okusanhlamvu kwasekuseniukudla okufana namakhekhe...

Akukho ukuvinjelwa kokunye ukudla kulokhu kudla. Inyama, inhlanzi, amaqanda, amantongomane, imbewu, ushukela, amafutha kanye ubisi imikhiqizo iyadliwa.

Yiziphi izinzuzo zokudla okungenanhlamvu?

Isiza ukwelapha ezinye izifo

• Ukudla okungenakudla okusanhlamvu izifo ze-autoimmuneIsetshenziswa abantu abanayo
• isifo se-celiac ungomunye wabo. Abantu abanesifo se-celiac kufanele bagweme zonke izinhlamvu eziqukethe i-gluten.
• Abantu abanokungezwani nokolweni noma ukungabekezelelani kufanele futhi bakugweme ukudla okuqukethe okusanhlamvu.
• ukungabekezelelani kwe-gluten Labo abadla okusanhlamvu baba nezimpawu ezinjengobuhlungu besisu, ukuqunjelwa, ukuqunjelwa, isifo sohudo, i-eczema, ikhanda elibuhlungu, ukukhathala. Ukungadli okusanhlamvu kunciphisa lezi zikhalo. 

Yehlisa ukuvuvukala

• okusanhlamvuyimbangela yokuvuvukala, okubangela ukuqala kwezifo ezingapheli.
• Kukhona ukuxhumana phakathi kokusetshenziswa kukakolweni noma okusanhlamvu okugayiwe kanye nokuvuvukala okungapheli.

Isiza ukunciphisa umzimba

• Ukudla okungenanhlamvu kusho ukuqhela ekudleni okunekhalori ephezulu, okungenamsoco njengesinkwa esimhlophe, i-pasta, i-pizza, ophaya, nezinto ezibhakwayo. 
• Lolu hlobo lokudla lusiza ukunciphisa umzimba.

Ibhalansisa ushukela wegazi

• Okusanhlamvu ngokwemvelo kuqukethe amanani aphezulu ama-carbohydrate. Izinhlamvu ezicolisisiwe njengesinkwa esimhlophe ne-pasta nazo zine-fiber ephansi.
• Lokhu kubangela ukuthi zigaywe ngokushesha okukhulu. Ngakho-ke kuyimbangela yokwehla kungazelelwe kwamazinga kashukela egazini ngemva nje kokudla.
• Ukudla okungenakudla okusanhlamvu kusiza ukulinganisa ushukela wegazi. 

Ithuthukisa impilo yengqondo

• Ucwaningo luye lwabonisa ukuthi ukudla okuqukethe i-gluten kuhlotshaniswa nokukhathazeka, ukucindezeleka, I-ADHDihlotshaniswa ne-autism ne-schizophrenia. 
• Ukugwema lokhu kudla kunenzuzo empilweni yengqondo.

Iqeda izinhlungu nezinhlungu

• ukudla okungenayo gluten, i-endometriosisYehlisa ubuhlungu be-pelvic kwabesifazane abane 
• I-Endometriosis yisifo esenza ukuthi izicubu ezingaphakathi kwesibeletho zikhule ngaphandle kwaso. 

Yehlisa izimpawu ze-fibromyalgia

• ukudla okungenayo gluten i-fibromyalgia Kuyasiza ukunciphisa ubuhlungu obusabalele iziguli.

Iyini ingozi yokudla okungenanhlamvu? 

Nakuba kunezinzuzo ekudleni okungenanhlamvu, nakho kunezinye ezimbi.

Yandisa ingozi yokuqunjelwa

• Ngokudla okungenanhlamvu, ukusetshenziswa kwe-fiber kuyancipha.
• Izinhlamvu ezingacutshunguliwe ziwumthombo wefayibha. I-fiber yengeza inqwaba esitulweni, isiza ukudla kuhambe kalula emathunjini, futhi ukuqunjelwa kunciphisa ingozi.
• Uma udla ukudla okungasanhlamvu, kufanele udle ukudla okune-fiber eningi njengezithelo, imifino, okusanhlamvu namantongomane ukuze unciphise ingozi yokuqunjelwa.

Ikhawulela ukudla

• Izinhlamvu eziphelele ziyimithombo emihle yezakhamzimba, ikakhulukazi i-fiber, Amavithamini B, yensimbi, i-magnesium, i-phosphorus, manganese ve selenium inikeza.
• Ucwaningo lukhombisa ukuthi ukudla ukudla okungenanhlamvu ngaphandle kwesizathu kungandisa ingozi yokushoda kwezakhi, ikakhulukazi kumavithamini B, okusansimbi, kanye namaminerali. 

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