Malangizo Anga Othandizira Kuti Ndikhale Wopambana
Kodi mukukhala ndi ma gluten opanda ubongo wa fibromyalgia kapena matenda otopa , kapena mukuganiza za zakudya zopanda thanzi?
Izi ndi zakudya zovuta kutsatira chifukwa gluten amabisala m'malo osiyanasiyana. Mwamwayi, watchuka kwambiri moti muli ndi zina zambiri zomwe tachita ngakhale zaka zingapo zapitazo.
Ndaphunzira zinthu zingapo zomwe zandithandiza kuti ndizitha kudya zakudya zopanda thanzi, ndipo akhoza kukuthandizani.
Kodi Gluten Ndichifukwa Chiyani Ndizovuta?
Choyamba, ndizofunikira kudziwa zomwe gluten ali ndi chifukwa chake ziri mu zakudya zambiri.
Gluteni ndi mapuloteni mu tirigu, balere, ndi rye. Ndicho chimene chimapangitsa zinthu zophika kuti zinyontho zowonongeka, maonekedwe a siponji. Amagwiritsidwanso ntchito monga zowonjezereka m'magulu ambiri a chakudya, monga zakudya zosakaniza msuzi ndi zina zambiri.
Anthu ena ali ndi matenda omwe amachititsa kuti azilephera kulekerera gluten. Anthu ena omwe alibe matendawa ali ndi zizindikiro zokhudzana ndi gluten ndipo amaonedwa kuti ndi ofufuza kapena amtundu wa gluten.
Kukhalitsa mchere ndi kusintha kwakukulu kwa moyo komwe kumafuna kudzipereka kwambiri. Ngakhale zingakhale zovuta poyamba, zimakhala zosavuta kuti zizoloŵezi zatsopano zizigwira ntchito.
Phunzirani Malo Obisa
Chinsinsi choyamba cha zakudya zopanda thanzi ndiko kuphunzira malo onse omwe gluten angakhoze kubisala.
Gluten kulikonse. Zili m'malo omveka - mkate, phala, hamburger buns, pasta, etc.
- komanso zinthu zomwe simungaziyembekezere. Mwachitsanzo, malo ena ogula zakudya amagwiritsa ntchito nkhuku yowola yomwe ili ndi gluten. Icho chinandidabwitsa kwambiri! Ngati ngakhale nyama sizikhala zotetezeka nthawi zonse, mukudziwa kuti mwatcheru maso.
Poyamba, zingawoneke kukhala zosavuta kudziwa zinthu zamaguleni. Zakudya zimatchulidwa, chabwino?
Zikuwoneka ngati mukuyenera kugwiritsa ntchito mndandanda wazowonjezera, kapena ngakhale mawu omwe akupezeka omwe malemba ambiri ali nawo.
Tsoka, sizophweka. Zofunika zolemba zolemba zonsezi zikuphatikizapo tirigu, koma osati gluten makamaka. Ngakhale tirigu ndiye gwero la chakudya chambiri, sikuti ndilokha lokha limene likuwombera.
Mitundu yonse ya zinthu zooneka ngati zosawonongeka zili ndi gluten monga zakudya zowonjezera. Izi zingaphatikizepo maltodextrin, zokoma zakuthupi, wowonjezera chakudya, ndi ena ambiri omwe mumapeza mu zakudya zamtundu uliwonse.
Wodziwa Matenda a Celiac Jane Anderson ali ndi mndandanda wa mawu omwe amachititsa kapena kutanthauza gluten pa malemba a chakudya. Makamaka pamene mukusintha malonda anu, ndi chinthu chabwino kuti muzisindikizidwe komanso mu thumba lanu kapena thumba lanu:
Mndandanda wa Zimene Mungadye
Pamene mukupeza mankhwala omwe mungadye, lembani. Mwanjira imeneyo, mumasunga nthawi ku golosala m'malo mowerenga lemba la zakudya nthawi zonse. Zina zotchedwa gluten ndizosavuta - ndizo zomwe muyenera kugwira ntchito, kuwerenga zolemba pambuyo polembapo, mwachitsanzo, gawo la msuzi wa spaghetti, lomwe mukufuna kudziwa.
Mwina chofunika kwambiri, ngati wina akugulitsani, akhoza kungotenga mndandandawo.
Sindinakhale nazo zoterezi pamene ndinatha kuchitidwa opaleshoni yowopsa, ndipo mwamuna wanga wosauka anali ndi zovuta zina zomwe zimandiyesa kupeza zinthu.
Kusunga Zinthu Zosiyana
Chinthu china chimene muyenera kuzidziwa ndicho kuipitsidwa. Ntchito yosavuta yokhala ndi gelen ya free glel m'tchirechake yanu ikhoza kutengera zakudya zamtundu wambiri zosungira. Ngati mumakhala ndi anthu omwe sagwirizana nawo, mumayenera kusamala.
Zinthu zomwe zingayambitse kusokonezeka ndizo:
- Kulima,
- Buluu,
- Kudula matabwa,
- Mitsuko,
- Odyera Pasitala,
- Zophika.
Gawo losavuta likugwiritsa ntchito zipangizo zosiyana: botolo limodzi la batala lachikopa chanu, china cha banja lanu; supuni imodzi ya pasitala ya spaghetti yanu, yina ya zinthu zokhazikika.
Ponena za matabwa odulidwa, kupewa nkhuni ndi lingaliro labwino, chifukwa limatulutsa. Ndimagwiritsa ntchito pulasitiki, ndipo ine ndiri nayo yokha ya zakudya zokhudzana ndi gluteni ndi imodzi yomwe imasungidwa. Zomwezo zimapita kwa colander yanu.
Kusunga pa mbale, mukhoza kukonzekera chakudya chanu choyamba ndikugwiritsanso ntchito zinthu kwa wina aliyense.
Mu khitchini wanga, mumapezanso mbale ziwiri za batala kuti ndizisunga zanga kuchokera ku zinyenyeswazi zomwe zimachotsedwa ku mpeni. Botolo langa limasungiranso pamwamba pa alumali, choncho ana anga samagwira mwangozi.
Choponderetsa ndi chokhumudwitsa chifukwa chingakhale mtengo. Ndinaganizira zinthu ziwiri zomwe ndikusankha: kuwonjezera kachipinda chachiwiri ku khitchini yanga, kapena kugula chingwe chokhala ndi magawo anayi ndi kulekanitsa bwino pakati pa "mbali" yawo ndi yanga. Chifukwa ndilibe malo awiri, ndinasankha gawo limodzi. Ndimatenga mbali ziwiri kumanzere, pamene wina aliyense amagwiritsa ntchito bwino.
Jane ali ndi nkhani zazikulu pa mutu uwu pano:
Kusintha Maphikidwe
Chifukwa chakuti gluten imayambitsa maonekedwe omwe timakonda kuwotcha, mungapeze kuti zinthu zomwe mumaphika ndi zovuta za gluten sizingatheke. Ndapeza ngakhale zosakaniza zomwe zimatha kukhala zowuma komanso zowonongeka.
Chinachake chomwe chimathandiza kwenikweni ndi kugwiritsa ntchito xanthan chingamu kapena guar ching. Amathandizira kumanga chakudya palimodzi ndikukhala ndi ubwino wabwino.
Sindikuphika phindu lalikulu, koma zonse zomwe ndaziphika ndi ufa wa gluten, kuphatikizapo malingaliro ambiri ndi chingwe cha xanthan chakhala chikugwira ntchito bwino. Anthu ena amasankha mitundu yosiyana ya mapiritsi osiyanasiyana, komabe. Malangizo ambiri ali kunja uko, pa intaneti ndi kuphika mabuku, kuchokera kwa anthu omwe amadziwa zomwe akuchita.
Mukhoza kupeza zosakaniza zambiri za gluteni m'masitolo, ndipo ena mwawo ndi abwino kwambiri. Komabe, ena akhoza kutuluka kwambiri. Ndakhala ndi mwayi wokhala ndi dzira yowonjezera kapena madzi ochepa kuposa omwe akufunidwa. Zimatengera mayesero ena ndipo sizingagwire ntchito nthawi zonse, koma ndizofunikira pamene mutsirizika ndi chinthu chomwe chimakhala chokonzekera chenicheni cha chakudya chimene mwaphonya.
Kusunga Zosankha Pa Dzanja
Pamene muli pa chakudya chapadera komanso muli ndi matenda omwe angakutetezeni kuntchito zina zofunika, monga kuphika kuchokera kumsika kapena kugula, zimakhala zofunikira kuti musankhe zinthu zosavuta.
Ndionetsetsa kuti ndikusunga zakudya zochepa zowonjezera, zosasuka pa gliten nthawi yomwe ndimazifuna. Pamene sindinakhale nawo, ndadandaula!
Ndapezanso zowonjezera zowonjezera zamtundu ndi zamatenda zomwe ndimakonda, ndipo zimakhala zabwino popanga zakudya zotsalira kapena masangweji. (Yang'anirani gluten mu nyama yokonzekera chamadzulo, ngakhale!)
Ndili ndi mphamvu, ndimayesera kuphika mokwanira kuti ndipeze chakudya chambiri.
Pogwiritsa Ntchito
Zingakhale zovuta kupeza chakudya chosapatsa chakudya kapena chotupitsa pamene muli kunja. Kuti ndisatengere vuto linalake, ndimayesetsa kusunga chinthu chokwanira ndikudzaza thumba langa ndi galimoto. Chikwama cha nthula, amondi, kapena zipatso zouma ndizo zabwino.
Kudya ndi nkhani yaikulu pamene muli ndi gluteni. Mudzapeza zambiri pamunsimu.
Zina Zowonjezera
Izi ndi zakudya zamankhwala zomwe sizingapindulitse anthu omwe alibe matenda a celiac kapena mphamvu ya gluten. Mukhoza kuphunzira zambiri zokhudza zinthu izi apa:
- Sensitivity ya Gluten mu Fibromyalgia & Chronic Fatigue Syndrome
- Kodi Muyenera Kukhala Wopanda Ufulu?
- Pezani Zakudya Zanu Zomwe Mungachite: Kudya Zakudya
Onetsetsani kuti mufufuze malo onse a Jane ndi Teri kuti mudziwe zambiri zomwe zingakuthandizeni kuti mukhale osangalala.