Zachidule za Zakudya Zakudya za Gluten
Ngati mwangoperekedwa kuti mudziwe kuti muli ndi matenda a celiac kapena osalimba a gluten , mungauze kuti "pitani ku gluten" (nthawi zina, osadziwa zambiri kuposa izi). Ngati mwakhala mukufufuza za zakudya za gluten nokha-mwinamwake chifukwa chakuti mukukhulupirira izo zingakuthandizeni ndi vuto la thanzi lomwe mukukumana nalo-mukhoza kudziwa zambiri za izo.
Komabe, muzochitika zonsezi, simungadziwe kuti kuyambitsa zakudya zopanda thanzi ndi njira yaikulu yodyera, ndipo imabwera ndi mpweya wophunzira.
Nanga ndi chiyani chomwe chimaphatikizapo kuyamba ndi kutsatira zakudya zopanda thanzi? Ingothamangitsani gluten, chabwino? Eya, inde. Koma kwa anthu ambiri, kuyamba kwake sikudumphira mpaka kudya. M'malo mwake, ndikungoganizira ndendende zomwe gluteni ili kuti muyambe kumvetsa zomwe zingachotsedwe.
Gluten ali mu zakudya zambiri (kuphatikizapo zambiri zimene simungathe kuzipeza) ndipo ndizovuta kwambiri kuzipewa.
-
Ufulu Wachilombo ndi Wachiwopsezo? Phunzirani momwe Mungagwiritsire Ntchito Kudya Zonse
-
Kodi Mavitamini Okwanira Angakupulumutseni ku Gluten Exposure?
Ndipotu, kuphunzira pa zakudya zopanda thanzi kumakhala kofanana kapena kwakukulu kusiyana ndi kuphunziranso mtundu uliwonse wa zakudya. Mudzapeza nthawi yochuluka, komabe mudzaphunzira zambiri za mayina odyetsa zakudya ndi mayina osakaniza omwe mukuganiza kuti mukuyenera kudziwa.
Mudzalakwitsanso pamene mukudya zakudya zosusuka. Zili zosapeŵeka, choncho musadzipweteke pamutu pawo-ngakhale thupi lanu likukwapulani chifukwa cha iwo . Ngakhale pamene mwakhala mukudya chakudya cha gluten kwa zaka 10 kapena kuposerapo, mwinamwake mukulakwa, ngakhale kuti mwina sangakhale ovuta kwambiri.
Kodi Gluten N'chiyani?
Gluten muyenera kupewa ndi mapuloteni omwe amapezeka mu tirigu, balere, ndi rye. Motero, chakudya chilichonse chomwe chimakhala ndi tirigu, balere, ndi rye, chimakhala ndi gluten, monga mkate, pasitala, makeke, makeke, ndi zakudya zochuluka. Nkhumba zamtunduwu zimagwiritsidwa ntchito mobwerezabwereza mu zakudya chifukwa zili ndi makhalidwe omwe amayamikira ndi opanga chakudya. Mwachitsanzo, mkate wa tirigu umakhala wosiyana, wokondweretsa kwambiri komanso wosakaniza kuchokera ku gluten, pamene mikate ndi pasitala zimamatirana pamodzi m'malo mopunthwa chifukwa cha mapuloteni a gluten.
Komabe, mkate, tirigu, ndi pasitala zimangokhala mbali imodzi yokha ya gluten-gluten ndizogwiritsidwa ntchito zambiri, mwinanso ngakhale zambiri, zopangidwa ndi zakudya. Mu supu zina, mbewu za gluten zimakhala ngati zowononga, zimalola opanga ndi kuphika kunyumba kuti azigwiritsa ntchito zosakaniza zokwera mtengo monga zonona. Mazira a balere, nthawiyi, amagwiritsidwa ntchito mobwerezabwereza monga zokometsera mu maswiti ndi ma coki. Ndipo mowa ndi mitundu ina ya zakumwa zoledzeretsa, mbewu za gluten zimawotchera kuti apange mowa mwauchidakwa.
Pali zakudya zina zomwe nthawi zonse zimakhala ndi gluteni, monga zakudya zamakono ndi pasitala. Koma kupewa izi sikokwanira ngati mukutsatira zakudya zopanda thanzi. Muyenera kuchotsa mitundu yonse ya gluteni-ngakhale zosakaniza zomwe zili zobisika.
N'chifukwa Chiyani Tiyenera Kudya Zapamwamba?
Anthu ambiri omwe amatsatira zakudya zopanda thanzi amachititsa zimenezi chifukwa akugwiritsa ntchito mankhwalawa kuti azitha kuchipatala. Matenda odziwika kwambiri omwe amachititsa kudya zakudya zopanda thanzi ndi matenda a mpweya wolimba. Ndipotu, zakudyazo zinayamba kulandira mankhwalawa, omwe amayamba chifukwa cha mapuloteni a gluten.
Makamaka, pamene anthu omwe ali ndi matendawa akudya tirigu, balere, kapena rye, gluten wa tirigu amachititsa kuti chitetezo cha mthupi chiteteze chida cha m'mimba. Izi zimayambitsa zizindikiro za matenda a chilemala ndipo zingayambitse kusowa kwa zakudya m'thupi , kuchepa kwa magazi , matenda a mitsempha , ndi zina zambiri zomwe zingawononge thanzi labwino .
Anthu omwe ali ndi matendawa akuyenera kukhala opanda thowiti kuti akhale ndi moyo kuti athetse zizindikiro komanso kuchepetsa chiopsezo chotere.
Ngakhalenso gluten ing'onoing'ono imatha kuteteza ma chitetezo cha mthupi mwamsanga ndipo imateteza matumbo kuti asachiritsidwe. Anthu omwe amachititsa kuti anthu asamveke ndi mchere wodetsedwa (omwe amadziwikanso kuti sizing'onozing'ono za tirigu) amatsatiranso zakudya zopanda thanzi. Matendawa adangodziwika kumene ndipo sakudziwika bwino monga matenda a leliac.
Zimaganiziridwa kuti anthu omwe ali ndi vuto la gluteni / tirigu akugwira ntchito pamagulu (ngakhale kuti sikuti amakhala otupa) ndi zizindikiro zomwe zimaphatikizapo kupweteka kwa m'mimba, kupweteka mutu, ndi kutopa. Ofufuza sanazindikire chifukwa chake anthu ena amawona zizindikiro izi. Komabe, akulingalira zolakwa zosiyanasiyana, kuphatikizapo gluten / tirigu, omwe amachititsa kuti m'mimba mukhale matumbo , omwe amatha kupangitsa kuti mapuloteni ndi tizilombo toyambitsa matenda azithawira m'magazi.
Kwa iwo omwe ali ndi mphamvu ya gluten / tirigu, zakudya zopanda thanzi zimateteza zizindikiro monga momwe zimakhudzira matenda a chilili. Kuonjezera apo, palinso zina zomwe anthu ena angapindule nazo chifukwa chosagwiritsidwa ntchito, osati matenda a chithokomiro , nyamakazi, komanso matenda a shuga .
-
Ngati Ndiwe Wopanda Ulemerero, Mutha Kupeza Arsenic Yambiri ya Rice
-
Opanda zoundanitsa? Yang'anani Mipata Yanu ya Nthiti Zokwanira 9
Kafufuzidwe pazifukwa zonsezi-komanso chifukwa chake zakudya zopanda thanzi zimathandiza kuchepetsa zizindikiro zina-zikuchitika.
Madokotala amalimbikitsa kuti anthu asayambe kudya zakudya zopatsa thanzi asanayesedwe kwa matendawa. Ndi chifukwa chakuti mukuyenera kudyetsa gluten kwa kuyesedwa kwa matendawa kuti zikhale zolondola. Zingakhale zofunikira kudziwa motsimikiza ngati muli ndi celiac kuti muthe kuyang'ana zokhudzana ndi thanzi lomwe lingakhalepo.
Ndi Zakudya Ziti Zili ndi Gluten?
Kuti mudye zowonongeka, muyenera kupewa chilichonse chomwe chiri ndi tirigu, balere, ndi rye. Kuchotsa zinthu zosaoneka-mkate, pasta, crackers, ndi cookies-ziyenera kukhala zosavuta (ngakhale zingakhale zovuta maganizo kuti musiye zakudya zomwe mumazikonda , ngakhale mutasiya m'malo awo opanda m'malo).
Vuto ndiloti gluten ikhoza kubisala pazowonjezera zosiyanasiyana pa lemba la chakudya . Kodi muli ndi chithandizo cha supu mu kapu yanu yomwe ili ndi "wowuma"? Mtedzawu ukhoza kukhala ndi gluteni. Nanga bwanji maswiti omwe ali ndi "zokoma zachilengedwe"? Gluten wodalirika kumeneko, nayenso. Ziwoneka ngati paliponse ndipo mudzafunikira kudziwa komwe zimabisala kuti zipewe.
Dongosolo la US Food and Drug Administration (FDA) silikufunikiratu kufotokoza kwa gluten pa ma lablo akudya, ngakhale opanga akhoza kuulula izo mwaufulu pansi pa malamulo a kulemba malemba osasuntha a FDA. Ovomerezeka, ojambula ayenera kufotokoza tirigu (imodzi mwa zowonjezera zisanu ndi zitatu), koma safunikira kuulula balere ndi rye.
Makampani ambiri amasankha kuti zikhale zosavuta kuti anthu adziwe mankhwala awo opanda gluten popanda kuyang'ana pa zosakaniza. Amagwiritsa ntchito kulemba molimba mtima komwe kumati "gluten-free" kapena chizindikiro chomwe chimatanthauza "gluten-free." Ngakhale kuti mankhwala osungunuka a gluten anali atagwiritsidwa ntchito kukhala malo ogulitsira zakudya, kutchuka kwa zakudyazo kwakhala kochititsa kuti mitundu yonse ya mankhwala opanda gluten ingapezeke m'masitolo ambiri ogula zakudya. Mukhozanso kugula zakudya zosadziwika bwino za gluten ndi bungwe lokhazikitsidwa.
Okonzanso ena, monga Kraft Foods ndi Con Agra Chakudya, ali ndi ndondomeko zowonetsetsa nthawi zonse zitsulo zomwe zili ndi gluten m'makalata awo. Zikatero, starch yokhala ndi tomato ingalembedwe m'ndandanda wa zowonjezera monga "wowuma (tirigu)," pomwe kutentha kwa chilengedwe cha gluten kungawerenge "kuvuta (balere)." Komabe, zakudya zopanda mankhwala a gluteni siziri zowonjezereka chifukwa zitha kuwonongeka ndi matenda a gluten.
Mmene Mungayambitsire Zakudya Zakudya za Gluten
Popeza zonsezi, mungaganize kuti kudya chakudya cha gluten kumawopsyeza. Koma mutha kudya zakudya zopatsa thanzi popanda kuwerenga kokha kamodzi kokha, kumangokhalira kudya zakudya zopanda thanzi monga zipatso, ndiwo zamasamba, nyama, nkhuku, ndi nsomba.
Izi ndizo njira yabwino kwambiri yothetsera zakudya zopanda thanzi chifukwa zimakulepheretsani kupanga zolakwika pamene thupi lanu limasintha. Njirayi idzakuthandizani kuti muzitha kusiyanitsa zizindikiro zilizonse zomwe mukuziwonjezera pamene mwawonjezera zakudya zambiri. Kuwonjezera apo, zingakuthandizeni kudya zakudya zofunikira kwambiri kuchokera mu katundu wamkati omwe muli ndi mavitamini ndi minerals ofunika kwambiri kuposa zakudya zatsopano, zakudya zonse.
Palidi mndandanda wautali wa zakudya zodalirika komanso zosasamala za gluten. Ngati mukugula gawo la zokolola, mwachitsanzo, zipatso ndi ndiwo zamasamba zili bwino kuti azidya zakudya zopanda thanzi (ngakhale zilizonse zomwe zimabwera kale zisanafike). Mu gawo la nyama, tumizani ku ng'ombe, nkhuku, nkhumba, ndi nsomba zomwe ziribe marinades kapena zina zowonjezera. Kwenikweni, malinga ngati izo ziri zomveka, ziri zotetezeka.
Mpunga ndi quinoa ndizosankha zabwino monga starch kuwonjezera pa zakudya zanu - zitsimikizirani kugula mitundu yosiyanasiyana popanda zopangira zina. Mbatata ingakhalenso chisankho chabwino, ngakhale kuti mufunikira kuwonera momwe zakonzerekera. Dessert ikhoza kukhala yonyenga chifukwa zambiri zamakono zimakhala ndi gluten (kuganiza pie, cookies, ndi makeke). Ice cream ikhoza kusankha bwino -pokha ngati mulibe vuto la lactose , vuto lofala kwa omwe ali ndi matenda a leliac. Samalani kwambiri kuti mumangirire ku mtundu wa ayisikilimu ndi zokoma zomwe zimayesedwa kuti ndi zosaluka (inde, ayisikilimu akhoza kukhala ndi gluteni).
Pewani Zotsatira Zambiri
Mwina mungadabwe kuona kuti mutayamba kudya zakudya zopatsa thanzi, thupi lanu lidzachitapo kanthu ngakhale pang'ono ndi zizindikiro zakale kapena zatsopano zomwe simukuziyembekezera. Zizindikiro zoterezi zingaphatikizepo kudetsa mtima ndi kutopa . Mwamwayi, izi zimakhala zachilendo pambuyo pa kutuluka kwa gluten ndipo zingatenge masiku angapo, kapena zambiri, kuti muzimverera ngati inunso .
Ndiponso, anthu ena amangoganizira kwambiri kuwonongeka kwa gluten kuposa ena. Tsoka ilo, izi zikutanthauza kuti ayenera kusamala kwambiri. Mosasamala kanthu komwe iwe umayamba kugwa pansi pa msinkhu wokhudzidwa, iwe uyenera kumachita homuweki pamene iwe umayamba choyamba kukhala wopanda gluten kuti uchepetse mwayi wodzala mwangozi. Makamaka, muyenera:
- Sankhani kaya mugawane kakhitchini ndi anthu a m'banja lanu omwe amadya gluten ndipo (ngati lingaliro ndilo inde) akhazikitsa kakhitchini mwanjira yomwe imakulepheretsani kudwala.
- Zindikirani zakudya zamagetsi ndi zitsulo kuchokera ku khitchini yanu (kapena kuchokera kumbali ya khitchini mudzagwiritsa ntchito ngati mukukonzekera kukhitchini).
- Bwezerani zipangizo za khitchini chifukwa iwo akhoza kukhala ndi zotsalira za tirigu (ngakhale mukuziwatsitsa bwino).
- Pangani malo anu onse osungira gluteni , kuphatikizapo bafa yanu ( shampoo, conditioner , mankhwala opaka mano , ndi zodzoladzola ), malo ogwirira ntchito (drywall ndi zopanga angathe kukhala ndi gluten), ndi mankhwala anu kabati.
- Muzisamala kwambiri mukamadya ndikudya chakudya chokonzedwa ndi mnzanu kapena wachibale wanu .
Pali njira zowonjezeretsa zovuta zowonjezera. Mukhoza, mwachitsanzo, kutsegula pulogalamu yamakono yamakono kuti ikuthandizeni kuzindikira zakudya ndi zakudya zomwe zimapereka kwa iwo omwe ali osasuka. Mukhozanso kuyang'anitsitsa ndi sitolo yanu yomwe mumaikonda kuti muone ngati ili ndi mndandanda wa zinthu zopanda zitsulo kapena amalemba zinthu pamasamba awo. Ndipo, mutha kubweretsa chakudya chanu kumisonkhano komwe simukuganiza kuti chakudya chomwe chidzaperekedwa sichidzakhala chokwanira kwa inu.
Zonsezi, kuyamba kudya zakudya zopanda thanzi ndi kudya zakudya zosapatsa thanzi kudzakukakamizani kuti mudziwe bwino zomwe zimalowa mu chakudya chanu ndi momwe zimapangidwira. Koma phindu la thanzi labwino liyenera kupangitsa phunziro lonselo kupindulitsa.
Zotsatira:
National Institute of Digestive ndi Shuga ndi Matenda a Impso. Matenda a Celiac.
US Food and Drug Administration. Kulemba Kwaufulu kwa Gluten kwa Zakudya.