Funda ngokudla okungenayo i-gluten

Ekudleni okungenayo i-gluten, awudli ukolweni, i-rye nebhali. Lokhu kudla kune-gluten, uhlobo lwamaprotheni. Ukudla okungenayo i-gluten kuyindlela yokwelapha eyinhloko yesifo se-celiac. Abanye abantu bakholelwa ukuthi ukudla okungenayo i-gluten nakho kungasiza ekuthuthukiseni ezinye izinkinga zempilo, kepha kukhona ucwaningo oluncane lokusekela lo mbono.

Abantu balandela ukudla okungenayo i-gluten ngezizathu eziningi:

Isifo seCeliac. Abantu abanalesi simo abanakudla i-gluten ngoba kubangela ukuphendula komzimba okulimaza ulwelwesi lwepheshana labo le-GI. Le mpendulo idala ukuvuvukala emathunjini amancane futhi yenze kube nzima ukuthi umzimba umunce izakhi ekudleni. Izimpawu zihlanganisa ukuqunjelwa, ukuqunjelwa, nohudo.

Ukuzwela kwe-Gluten. Abantu abanokuzwela kwe-gluten abanaso isifo se-celiac. Ukudla i-gluten kudala izimpawu eziningi ezifana nesifo se-celiac, ngaphandle kokulimala kwesisu.

Ukungabekezelelani kwe-Gluten. Lokhu kuchaza abantu abanezimpawu futhi kungenzeka noma bangabi nesifo se-celiac. Izimpawu zihlanganisa ukuqunjelwa, ukuqunjelwa, isicanucanu, nohudo.

Uma unesinye salezi zimo, ukudla okungenayo i-gluten kuzokusiza ukulawula izimpawu zakho. Kuyasiza nokuvikela izinkinga zempilo kubantu abanesifo se-celiac. Uma usola ukuthi unalezi zimo, khuluma nomhlinzeki wakho wezempilo ngaphambi kokwenza ushintsho ekudleni.

Ezinye izimangalo zezempilo. Abanye abantu abahamba nge-gluten ngoba bakholelwa ukuthi kungasiza ekulawuleni izinkinga zempilo ezinjengekhanda, ukudangala, ukukhathala kwesikhathi eside (okungapheli), nokuzuza kwesisindo. Kodwa-ke, lezi zimangalo azivunyelwe.

Ngoba usike lonke iqembu lokudla, ukudla okungenayo i-gluten can kukwenze ulahlekelwe isisindo. Kodwa-ke, kunezindlela zokudla ezilula okufanele zilandelwe zokwehlisa isisindo. Abantu abanesifo se-celiac bavame ukukhuluphala ngoba izimpawu zabo ziyathuthuka.

Kulesi sidlo, udinga ukufunda ukuthi yikuphi ukudla okuqukethe i-gluten bese ukugwema. Lokhu akulula, ngoba i-gluten ikukudla okuningi nemikhiqizo yokudla.

Ukudla okuningi akunayo i-gluten ngokwemvelo, kufaka phakathi:

• Izithelo nemifino
• Inyama, inhlanzi, izinkukhu namaqanda
• Ubhontshisi
• Amantongomane nembewu
• Imikhiqizo yobisi

Okunye okusanhlamvu kanye nesitashi kuhle ukukudla, inqobo nje uma kungafiki kubhakishwe ngezinongo:

• I-Quinoa
• I-Amaranth
• I-Buckwheat
• Ukolweni
• Amabele
• Ilayisi

Ungathenga futhi izinhlobo zokudla ezingenayo i-gluten njengesinkwa, ufulawa, ama-crackers, nezinhlamvu. Le mikhiqizo yenziwa ngelayisi kanye nezinye izimpuphu ezingenayo i-gluten. Gcina wazi ukuthi zivame ukuba noshukela omningi nama-calories futhi ziphansi ku-fiber kunokudla ezikubekayo.

Lapho ulandela lokhu kudla, kufanele ugweme ukudla okuqukethe i-gluten:

• Ukolweni
• Ibhali (lokhu kufaka phakathi imithombo, ukunambitheka kwemithombo, neviniga yemithombo)
• Rye
• I-Triticale (okusanhlamvu okuyisiphambano phakathi kukakolweni ne-rye)

Kumele futhi ugweme lokhu kudla, okuqukethe ukolweni:

• IBulgur
• Umzala
• Ufulawa we-Durum
• UFarina
• Ufulawa kaGraham
• I-Kamut
• USemolina
• Kupelwe

Qaphela ukuthi "ukolweni mahhala" akusho njalo ukuthi awuna-gluten. Ukudla okuningi kuqukethe i-gluten noma iminonjana kakolweni. Funda ilebula bese uthenge kuphela izinketho ze- "gluten free" ze:

• Isinkwa nezinye izimpahla ezibhakiwe
• Ama-pasta
• Izinhlamvu
• Ama-Crackers
• Ubhiya
• I-soy sauce
• Seitan
• Isinkwa
• Ukudla okushaywayo noma okuthosiwe okujulile
• Oats
• Ukudla okuhlanganisiwe, kufaka phakathi ukudla okufriziwe, amasobho, kanye namxube wamalayisi
• Ukugqokwa kwesaladi, amasoso, ama-marinade, nama-gravies
• Amanye amaswidi, licorice
• Eminye imithi namavithamini (i-gluten isetshenziselwa ukuhlanganisa izithako zamaphilisi ndawonye)

Ukudla okungenayo i-gluten kuyindlela yokudla, ngakho-ke ukuzivocavoca umzimba akufakiwe njengengxenye yohlelo. Kodwa-ke, kufanele usebenzise umzimba okungenani imizuzu engama-30 ngosuku ezinsukwini eziningi ukuze ube nempilo enhle.

Abantu abanesifo se-celiac kumele balandele ukudla okungenayo i-gluten ukuvimbela ukulimala emathunjini abo.

Ukugwema i-gluten ngeke kuthuthukise impilo yenhliziyo yakho uma ungakudli ukudla okunempilo. Qinisekisa ukufaka okusanhlamvu okuphelele, izithelo nemifino esikhundleni se-gluten.

Ukudla okuningi okwenziwe ngofulawa kakolweni kuqiniswe ngamavithamini namaminerali. Ukusika ukolweni nokunye okusanhlamvu kungakushiya ushoda ngezakhamzimba ezinjengalezi:

• I-calcium
• Umucu
• Umlingisi
• Insimbi
• I-Niacin
• Riboflavin
• Thiamin

Ukuthola wonke amavithamini namaminerali owadingayo, yidla ukudla okunhlobonhlobo okunempilo. Ukusebenza nomhlinzeki wakho noma isazi sokudla kungasiza ekuqinisekiseni ukuthi uthola umsoco ofanele.

Ngoba ukudla okuningi kuqukethe i-gluten, lokhu kungaba wukudla okunzima ukukulandela. Kungazizwa kunqunyelwe lapho uthenga noma udla ngaphandle. Kodwa-ke, njengoba ukudla sekuthandwa kakhulu, ukudla okungenayo i-gluten sekutholakale ezitolo eziningi. Futhi, izindawo zokudlela eziningi manje sezihlinzeka ngokudla okungenayo i-gluten.

Izikhungo Zezempilo Zikazwelonke ZinoMkhankaso Wokuqwashisa NgeCeliac ku-celiac.nih.gov onemininingwane nezinsizakusebenza.

Ungathola imininingwane ngesifo se-celiac, ukuzwela kwe-gluten, nokupheka okungenayo i-gluten kulezi zinhlangano:

• Ngaphandle kweCeliac - www.beyondceliac.org
• Isisekelo sezifo zeCeliac - celiac.org

Kukhona nezincwadi eziningi ngokudla okungenayo i-gluten. Ukubheja kwakho okuhle ukuthola okukodwa okubhalwe ngudokotela wezokudla.

Uma ucabanga ukuthi ungaba nesifo se-celiac noma ukuzwela kwe-gluten, khuluma nomhlinzeki wakho. Kufanele uhlolelwe isifo se-celiac, okuyisimo esibi kakhulu.

Uma unezimpawu zokuzwela kwe-gluten noma ukungabekezelelani, ungayeki ukudla i-gluten ngaphandle kokuhlolela isifo se-celiac kuqala. Ungaba nesimo sempilo esihlukile okungenakudliwa yi-gluten-free diet. Futhi, ukulandela ukudla okungenayo i-gluten izinyanga ezimbalwa noma iminyaka kungenza kube nzima kakhulu ukuthola kahle isifo se-celiac. Uma uyeka ukudla i-gluten ngaphambi kokuhlolwa, kuzothinta imiphumela.

I-Celiac ne-gluten

I-Lebwohl B, i-Green PH. Isifo seCeliac. Ku: Feldman M, Friedman LS, Brandt LJ, ama-eds. ISleisenger & Fordtran's Gastrointestinal and Liver Disease. Umhla ka-11. IPhiladelphia, PA: Elsevier; 2021: isahluko 107.

URubio-Tapia A, ID ID, Kelly CP, Calderwood AH, Murray JA; Ikholeji yaseMelika yeGastroenterology. Imihlahlandlela yemitholampilo ye-ACG: ukuxilongwa nokuphathwa kwesifo se-celiac. NginguJ Gastroenterol. 2013; 108 (5): 656-676. I-PMID: 23609613 pubmed.ncbi.nlm.nih.gov/23609613/.

USemrad CE. Sondela esigulini ngesifo sohudo kanye ne-malabsorption. Ku: IGoldman L, iSchafer AI, ama-eds. Imithi yeGoldman-Cecil. Umhla ka-26. IPhiladelphia, PA: Elsevier; 2020: isahluko 131.

USkodje GI, uSarna VK, uMinelle IH, et al. UFructan, esikhundleni se-gluten, uletha izimpawu ezigulini ezinokuzwela okungezona kwe-celiac gluten okuzimele. I-Gastroenterology. I-2018; 154 (3): 529-539. I-PMID: 29102613 pubmed.ncbi.nlm.nih.gov/29102613/.

• Isifo seCeliac
• Ukuzwela kwe-Gluten