Kudya zakudya zopanda thanzi kungakuthandizeni kwambiri kuti mukhale ndi thanzi labwino ngati mukudwala matenda a leliac kapena kutentha kwamtundu wa gluten .
Koma muyenera kuyang'anitsitsa: Anthu omwe amadya ma gliten amalephera kukhala ndi mavitamini ndi minerals pang'ono , ndipo zofuna zawo tsiku ndi tsiku sizikhoza kukumana ndi malangizowo, mbali imodzi chifukwa zakudya zopangidwa ndi gluten nthawi zambiri siziwonjezeredwa ndi zowonjezera zakudya.
Ndiye kodi mungatani pa izi? Mwachionekere, mutha kutenga zowonjezerapo-ndipo ngati simukusowa zakudya zina, dokotala wanu angakulimbikitseni kuti muchite zimenezo. (Popeza kuti mavitamini ambiri amatha kukhala ndi zotsatira zoyipa, sizikutanthauza kuti muyenera kukaonana ndi dokotala-ndipo mwina mungayesedwe kuti mupeze mayendedwe anu enieni-musanayambe chiyero chachikulu chowonjezera.)
Koma ngati mukufuna lingaliro la kupeza zakudya zambiri m'thupi lanu monga momwe mungathere, pano pali ndondomeko yothandiza kukuthandizani kulumikiza zakudya zomwe zili ndi mavitamini ndi minerals omwe mukusoweka. Izi sizikhoza kuthetseratu kufunika kokatenga zakudya zowonjezereka, makamaka ngati mutangotenga (muyenera kuyankhula ndi dokotala wanu za izo), koma ndithudi zingathandize.
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Vitamini B6: Kugonjetsa VitaminiMuyenera kukhala ndi vitamini B6 kuti muthe kulimbana ndi matenda, mukhale ndi mitsempha yoyenera, ndipo mutenge mpweya wanu m'thupi lanu lonse. Muyeneranso kuti musunge shuga wanu m'magazi. Mwamwayi, kafukufuku wasonyeza kuti anthu ambiri omwe ali ndi matenda a celiac ndi omwe amatsatira zakudya zopanda thanzi amakhala otsika kwambiri mu vitamini B6.
Koma pali zakudya zambiri zowonjezera zomwe zingakupangitseni kulimbikitsanso m'thupili.
Yambani ndi nkhuku (zomwe zimadziwika kuti garbanzo nyemba) -chikho chimakupatsani magawo opitirira theka la vitamini B6 omwe mumafunikira tsiku. Mukhoza kusakaniza nkhuku mu saladi kapena kuzidya monga mawonekedwe a hummus (omwe ali ndi zidutswa za gluten, ndithudi).
Mutha kupeza zambiri B6 kuchokera ku tuna, nsomba, chifuwa ndi nkhuku. Ngakhalenso nthochi imodzi yokhala ndi sing'anga imakhala ndi 20% ya vitamini B6 yomwe mumafunikira tsiku lililonse.
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Folate: Thandizo Kupanga Maselo atsopanoFolate, yomwe imatchedwanso folic acid, ndi vitamini B. Mwinamwake mukudziŵa udindo wa adiresi popewera zilema zobereka (izo zimalepheretsa ziphuphu m'mavuto a ubongo ndi msana), koma aliyense amafunikira kuchuluka kwa izo kuti athandize matupi awo kupanga maselo atsopano.
Zakudya zambiri zowonjezera zowonjezera zimakhala zolimbikitsidwa ndi zowonjezera (makamaka pofuna kupewa zolepheretsa kubadwa), kotero ngati mukudya mchere wa gluten, muyenera kusamala kwambiri kuti mupeze zambiri-simudzakhala kulikonse pafupi ndi anthu ambiri.
Ganizirani zobiriwira kuti muwonjezere msinkhu wanu: sipinachi, katsitsumzukwa ndi mabhulasi amamera onse ali okwera mu zakudya, monga nandolo zobiriwira ndi broccoli. Ngati mutadya mikondo 10 ya katsitsumzukwa kapena magawo awiri pa atatu a chikho cha sipinachi yophika, mudzakhala oposa theka ku cholinga chanu chotsatira.
Nkhumba zimakhalanso ndi zozizwitsa zambiri, ngakhale kuti mukufunikira kudya ma ovuni 10 tsiku lililonse kuti mupeze zokwanira. Ndipo theka-chikho cha nandolo za diso lakuda zidzakupatsani gawo limodzi mwa magawo khumi a zomwe mukusowa tsiku lililonse.
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Vitamini D: Vitamini D SunshineAmadziwika kuti "vitamini Dzuwa" chifukwa khungu lanu limapanga kuwala kwa dzuwa, vitamini D imapezekanso ndi zakudya zamakaka komanso zowonongeka-komanso ngati mukudya zakudya zopanda thanzi (makamaka za mkaka) simungathe kupeza vitamini D.
Ndipotu, kafukufuku wasonyeza kuti anthu omwe ali ndi matendawa ndi ovuta kwambiri ku vitamini D.
Mwamwayi, zakudya zochepa zomwe zimakhala ndi mavitamini D ambiri zimaphatikizapo nsomba zamadzi ozizira monga nsomba za m'nyanja ndi nsomba zam'madzi, zomwe zili ndi ndalama zambiri. Dzira yolk ili ndi pafupifupi 10% ya vitamini D yomwe mukufunikira tsiku lililonse.
Ngati mumadya mkaka, mukhoza kuyang'ana mankhwala ogwiritsidwa ntchito ndi vitamini D (omwe amaphatikizapo mkaka ndi yogurt, koma onetsetsani kuti mumagula yoguteni wopanda yogurt). Mafuta ena a madzi a lalanje amakhalanso olimbikitsidwa ndi vitamini D (kachiwiri, fufuzani kuti muonetsetse kuti madzi anu amawoneka kuti alibe gluten).
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Calcium: Imalimbitsa Maso AnuMofanana ndi vitamini D, calcium imapezeka mu mkaka-ndipo izi sizimakupatsani zabwino zambiri ngati mukupewa mkaka chifukwa cha kusagwirizana kwa lactose kapena chifukwa cha zowonjezera chakudya. Mofananamo, monga vitamini D, sizosadabwitsa kuti kafukufuku amasonyeza anthu omwe ali ndi matenda a celiac samapeza kashiamu wotchulidwa mu zakudya zawo.
Komabe, izi sizikutanthauza kuti zakudya zopanda thanzi zimayambitsa kuchepa kwa calcium, ndipo makamaka zochepa zomwe zachitika sizinawononge vuto la calcium mwa anthu omwe amatsatira zakudya zopanda thanzi. Koma popeza kashiamu kumathandiza kumanga mafupa amphamvu ndi matenda a mitsempha ndi chiopsezo chachikulu cha laliacs, chimatha kulipira calcium quotient mu chakudya chanu cha tsiku ndi tsiku.
Ngati mudya mkaka, pali njira zambiri zomwe mungapangire mkaka ndi calcium yochuluka. Koma ngati mumapewa mkaka pamodzi ndi gluten, mutha kupeza calcium: ingoyang'ana kutifu kapena nsomba zamzitini ndi mafupa. Mafuta ena a lalanje amakhalanso ndi calcium yowonjezera (monga mavitamini D-zogwiritsidwa ntchito, onetsetsani kuti mumagula madzi okhawo a gluten).
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Iron: Athandiza Kutenga OxygenMatenda a m'mimba-omwe amagwirizana ndi kusowa kwachitsulo-ndi chizindikiro chofala cha matenda a celiac , ndipo makamaka kafukufuku amasonyeza anthu omwe ali ndi matenda odwala matendawa amatha kuwonongeka kwambiri m'mimba mwawo kusiyana ndi anthu omwe chizindikiro chawo chachikulu chimakhala kutsegula m'mimba.
Choncho, anthu omwe ali ndi matenda a chililili amafunika kukhala osamalitsa kuposa momwe angapezere chitsulo chokwanira, mwina pogwiritsa ntchito zakudya zawo kapena kupyolera m'thupi. Anthu omwe alibe celiac koma omwe akutsatira zakudya za gluten amafunikanso kukhala osamala, popeza anthu ambiri omwe amadya zakudya zodzala ndi gluteni amapeza chitsulo chokwanira pamsangamsanga ndi zina.
Iron imakhala yosavuta kupeza ngati mutadya nyama: ng'ombe ndi Turkey zili ndi zambiri. Oyster nawonso ali ndi chitsulo kwambiri, ndipo tuna ali ndi chitsulo china.
Ngati, ngati mukutsata zakudya zosadya zamasamba, mungapeze chitsulo kuchokera ku soya ndi nyemba-chikho chimodzi cha soya chili ndi theka la chitsulo chomwe mukusowa tsiku limodzi, pamene chikho chimodzi cha mphodza chiri ndi 37% kudya tsiku ndi tsiku. Onetsetsani kuti mupeze malo otetezeka a soy ndi a gluten, chifukwa izi zimakhala zosayanjidwa ndi gluten.
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Vitamini B12: Yesetsani Kutopa KwakoVitamini B12 imathandiza kukhala ndi mitsempha yanu ndi maselo a magazi, ndipo iwo omwe ali osowa kwambiri mu B12 akhoza kudzipeza okha akulimbana ndi kutopa nthawi zonse. Kafukufuku wasonyeza kuti anthu omwe ali ndi matenda a leliac safuna kukhala ndi vitamini B12 okwanira, ngakhale matupi awo sangakhale otsika m'thupi.
Chimodzi mwa zifukwa zowonjezera kuti zakudya zam'mawa zimakhala zolimbikitsidwa ndi zofunikira zanu za vitamini B12 tsiku ndi tsiku, ndipo ndithudi anthu omwe amapewa gluten ayenera kupeŵa zambiri za mbewuzo. (Inde, pali mitundu yambiri ya tirigu ya gluten pamsika, ena mwa iwo ali ndi mavitamini ndi mchere.)
Nyama, nsomba ndi mkaka zimakhala zabwino kwambiri za vitamini B12, chifukwa chake zamasamba ndi zinyama nthawi zambiri zimasowa. Gawo lalikulu la chakudya (4 oz kapena kuposerapo) la saumoni kapena dzimbiri limapereka 100% ya zakudya zomwe mumalimbikitsa tsiku lililonse, pamene 6 oz. ya ng'ombe idzakupatsani theka la zomwe mukufuna. Chikho cha mkaka kapena tchizi cholimba chimapereka pafupifupi 15% mwazofunikira za vitamini B12.
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Thiamin, Riboflavin ndi Niacin: Zambiri za MphamvuThiamin, riboflavin ndi niacin ndi mavitamini onse a B, ndipo zonse zimathandizira kutembenuza zakudya zomwe mumadya. Monga momwe aliri ndi vitamini B12, kafukufuku wasonyeza kuti anthu amatsatira zakudya zopanda thanzi saoneka kuti alibe mavitamini awa, ngakhale kuyesedwa kwachipatala sikukusonyeza kuti ndikokwanira.
Zonse zitatuzi zimaphatikizidwira ku zakudya zamtundu wambiri zomwe zimakhala ndi chakudya chamtundu wa gluten, zomwe zimawunikira chifukwa chake anthu angakhale ochepa pa zakudya zopanda thanzi.
Nyemba zimakonda kukhala ndi kapu ya hafu ya nandolo kapena nyemba zomwe zimakupatsani 50 peresenti ya zomwe mukusowa tsiku lililonse. Zakudya za squash ndi mbatata zimakhala ndi thiamin yeniyeni.
Kwa riboflavin, mungathe kutembenukira ku mkaka: mkaka wa mkaka kuphatikizapo chikho cha yogati tsiku lililonse kukukuphimba. Nyama nayenso ndi gwero la riboflavin. Ngati simukudya nyama kapena mkaka, yang'anani kwa amondi ndi mtedza wa soya pa riboflavin yanu (mukuganiza kuti mungathe kulekerera soya).
Pamapeto pake, mtundu wa nyama, nkhuku, nsomba ndi mkaka uli ndi zakudya zambiri. Ngati mukutsatira zakudya zamasamba, yang'anani ku bokosi la portobello, nthanga kapena sikwashi, tempeh, nyemba kapena nyemba kuti mupeze zofunika tsiku ndi tsiku.
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Mawu ochokeraKuganizira zakudya zopatsa mavitamini sikungathetse kufunikira kokhala ndi zakudya zowonjezereka - mufunikiradi kuyankhula ndi dokotala wanu zokhudza zosowa zanu zaumoyo, ndipo ngati mukufuna kukuthandizani kuti muwonjeze ndi zakudya zamtundu umodzi kapena mavitamini ambiri mankhwala. Sikuti aliyense amafunika kutenga zakudya zowonjezerapo, koma anthu omwe ali ndi matendawa amatha kuwasowa nthawi zambiri kuposa momwe amachitira ambiri, chifukwa chotheka chimakhudza momwe mumatha kuyamwa zakudya.
Komabe, kudya zakudya zopatsa thanzi-makamaka omwe ali ndi zakudya zowonjezera zomwe zingatheke-kungakuthandizeni kukonza zofooka, kuphatikizapo kungathandize thanzi lanu lonse.
> Zotsatira:
> Ma Institutes of Health Medline Plus. Riboflavin.
> Ma Institutes of Health Medline Plus. Niacin.
> Ma Institutes of Health Office of Food Supplements. Zowonjezera Zakudya Zolemba Zolemba: Calcium.
> Ma Institutes of Health Office of Food Supplements. Zowonjezera Zakudya Zolemba Zolemba: Folate.
> Ma Institutes of Health Office of Food Supplements. Zowonjezera Zakudya Zolemba Zolemba: Iron.
> Ma Institutes of Health Office of Food Supplements. Zakudya Zakudya Zakudya Zolemba: Vitamini B6.
> Ma Institutes of Health Office of Food Supplements. Zakudya Zakudya Zakudya Zolemba: Vitamini B12.
> Ma Institutes of Health Office of Food Supplements. Zakudya Zakudya Zakudya Zolemba: Vitamini D. 2015.
> National Library of Medicine Health PubMed Health. Vitamini B1-Thiamin.