Inde, mukhoza kuchepetsa thupi pamene mulibe gluten. Nazi momwemo.
Kotero mwasankha kugwiritsa ntchito zakudya zopanda thanzi kuti muchepetse kulemera. Mukulimbikitsidwa ndi momwe zikuwonekera kuti zimagwira ntchito kwa ena, koma mungatani kuti mutsimikizire kuti zakudyazo zidzakuthandizani?
Chowonadi ndicho, zotsatira zomwe mwawona anthu ena otchuka amaoneka ngati zamatsenga. Koma iwo sali kwenikweni. M'malo mwake, zotsatira zake ndi zotsatira za kudya mosamala, kuchita masewera olimbitsa thupi - inde, zakudya zopanda tirigu ndi gluten.
Koma sizikudziwikiratu kuti ndi zinthu ziti zomwe ziri zofunika kwambiri.
Pali mtsutso wokhudza kuthira tirigu ndi gluten kwenikweni kukuthandizani kuchepa thupi mosavuta kusiyana ndi kudya. Odyera ena amanena kuti kudyetsa zakudya m'thupi mwanu kumatanthauza kuti muli ndi zochepa zomwe mungadye, choncho akudya zakudya zochepa zomwe zimawononga thupi. (Onani tsatanetsatane wotsutsano ndi kafukufuku waposachedwa mu Kuwonongeka kwa Kulemera kwa Gluten - Kodi Kumagwira Ntchito? )
Komabe, akatswiri ena, makamaka, katswiri wamaphunziro Dr. William Davis, wolemba za Wheat Belly -argue kuti tirigu (osati kokha mapuloteni a gluten mu tirigu) kwenikweni amachititsa chidwi chanu, ndikukupangitsani inu kudya zambiri. Dokotala Davis anandiuza poyankhulana kuti tirigu ali ndi zilakolako zomwe zimalimbikitsa thupi lanu kutulutsa insulini yambiri, mahomoni omwe angakupangitseni kusunga mafuta. Komabe, palibe kafukufuku wodziimira okha omwe amatsimikizira izi.
Kodi Kutayika kwa Thupi la Gluten Kungakhale Bwanji Bwino Kwambiri?
Mchitidwe wake wokha, Dr. Davis adawona anthu akuponya mapaundi pafupifupi 15 mpaka 20 mwezi umodzi pamene amathetsa tirigu.
Inde, kutalika kwanu kungasinthe-palibe umboni wotsimikiza kuti mudzawona zotsatira za mtunduwu, ndipo ngakhale pali umboni wabwino, palibe pulogalamu iliyonse yomwe yasindikizidwa pano kuti asonyeze ngati ayi kapena ayi.
Koma uthenga wabwino ndi wakuti, pali njira zina zomwe mungayesere kuti muwonjezere zotsatira zanu komanso kuyesetsa kwanu kulemera kwa gluten.
Nazi njira zisanu zomwe zingakuthandizeni kuchepetsa mapiritsi pamene mukutsata zakudya zopanda chakudya:
Pewani Zakudya Zowonjezera "Zopanda Gluten"
Inde, kusakaniza kopanda mkate wa gluten kumawonekera (ndipo kumakonda kukongola kwambiri pafupi ndi ntchito yeniyeni, nayenso). Koma kuti muchepetsere kulemera kwa tirigu- ndi gluten, muyenera kuzungulira. Zakudya zazing'ono zopanda chakudya, monga mkate, mkate, pizza, makeke, ndi mikate imakhala ndi mafuta owonjezera (ndipo mwinamwake akhoza kuyambitsa mphamvu yowonjezera ya insulini) kusiyana ndi chakudya chomwe chimachokera ku tirigu. Kuwonjezera pamenepo, anthu ambiri akuganiza kuti mawu akuti "gluten-free" pa chizindikiro kwenikweni amatanthawuza "kopanda kalori" (osati, mochuluka). Chotsani kwa ine: Kudya zakudya zambiri chifukwa chakuti zimapezeka mu zakudya za gluten sizidzakuthandizani kuchepetsa thupi ... zosiyana kwambiri. Muwerenge zakudya zopatsa mphamvu za gluten , chifukwa amawerenganso, monga zakudya zopangira zakudya zopanda gluteni.
Yang'anirani Zambiri Zanu Zonse
Anthu ambiri amapeza kuti amalephera kulemera ngati akupita ku gluten ... mpaka kufika pang'onopang'ono. Pomwepo, akuti Dr. Davis, akuwoneka kuti akubwera pa mapaundi pafupifupi 15 mpaka 20 ofunika kulemera kwa anthu ambiri.
Chowonadi n'chakuti, kupita kwa gluten kumachepetsa kuchepetsa kukhumba kwanu ndi chilakolako chathunthu (pambuyo poti chilakolako chanu choyamba cha tirigu chagonjetsedwa), ndipo kuchepa kwa chilakolako kumapangitsa kuti tidziwe chiyani? Pofuna kuti kulemera kwa mpira kugule, mukuyenera kuyamba kuyamba kuwerengera. Yambani mwamsanga ndipo simungathe kufika pamtunda umene mukuyesera kulemera kwanu.
Idyani Carb Low, Mpesa wopanda kapena Paleo Muonjezeredwa ku Gluten
Izi ndizovuta, koma Dr. Davis ndi ena omwe amalimbikitsa zakudya za tirigu ndi za gluten kulemera kwake amakhulupirira kuti zakudya zochepa kwambiri za carb ndizofunika kuti munthu azilemera.
Sikuti ndi karobasi yokhayo yomwe imayambitsa matenda a shuga ndikupangitsa kuti mukhale ndi njala, chiphunzitsochi chikupita-ndizo zonse za carbu. Dr. Davis akulangiza kuchepetsa zakudya zakutchire monga masamba ndi zipatso ndikuchotseratu zakudya zopanda tirigu monga tirigu ndi mkate, zakudya zambiri zopanda chotupitsa (monga mapepala a mbatata opanda gluten) komanso zakudya zomwe zili ndi mkulu wa fructose. Kumbukirani kuti makhoti adakalibe pa chakudya cha Paleo-akatswiri ena amachenjeza kuti mutenga zakudya zamatamini, mavitamini, ndi zakudya zina ngati mumapanga zakudya monga zipatso, nyemba, ndi mpunga wonse. Komabe, n'zotheka kukumbukira zosowa zanu zazitsulo ndikutsata kabuzu kakang'ono, zakudya zopanda chakudya ... ngati muli osamala. Pangani ma carbs anu.
Onetsetsani Kuti Ndinu Owonadi, Ndithudi, tirigu wopanda Ufulu ndi Gluten
Anthu ambiri amaganiza kuti alibe a gluteni pamene iwo sali (gluten amadzibisa m'malo ambiri omwe simungakayike), ndipo mwa anthu ena, umboni wodalirika umasonyeza ngakhale tirigu wambiri ndi guden akuwoneka kuti athetse kulemera kwake iwo amadya nthawi zonse. Palibe kafukufuku pa izi (pali kafukufuku wochepa kwambiri omwe amapezeka pa kulemera kwa kulemera kwa gluteni nthawi zambiri), koma ngati mukufunitsitsa kuyesa kuchepetsa kulemera kwa thupi, mukhoza kuyesa kuchotsa tirigu ndi gluten - mwinamwake, Dr. Davis akuchenjeza, simungathe kuletsa kuyankha kwa insulini komwe kumakutetezani kuti musagwe mapaundi.
Musaiwale Kuchita Zochita
Ichi chikhoza kukhala nsonga yofunikira kwambiri. Kudula tirigu ndi gluten kungakuthandizeni kuchepetsa thupi, koma ngati mukufunadi kufulumizitsa khama lanu, mudzafunika kuswa thukuta. Kuchita masewera olimbitsa thupi kungakuthandizeni kumanga minofu yambiri ndi kutaya mafuta ... ndi minofu imatentha mafuta ambiri, kukuthandizani kuti mutaya mafuta ochulukirapo. Musayang'ane zakudya zatsopano za gluteni monga malo ophera masewero olimbitsa thupi-onetsetsani kuti mumakhala ndi nthawi yowonongeka.
Mawu Ochokera
Inde, kupita kopanda tirigu / gluteni kungathandize kulumpha kuyambitsa kuyesa kwanu. Koma sizochita zamatsenga-kuti muthe kupeza zotsatira zabwino (ndi thupi lomwe mukufuna), muyenera kuyika ntchito yambiri kuposa kungofuna mawu oti "opanda gluten" mu thumba la makeke. Kuwonjezera masewera olimbitsa thupi ndi kuwerengera pang'ono kwa kalori, ndipo muyenera kukhala panjira yopambana.
Zotsatira:
Davis, William. Tirigu Belly. Rodale Press, 2011.
Marcason, W. Kodi Pali Umboni Wothandizira Kuvomereza Kuti Zakudya Zopanda Gluten Ziyenera Kugwiritsidwa Ntchito Poti Mukhale Wolemera? Journal ya American Dietetic Association. 2011 Nov; 111 (11): 1786.