I-Gluten-Free Ayiyona Imfashini Nje: Okufanele Ukwazi Ngezifo Ze-Celiac, Ukuzwela Kwe-Gluten Okungeyona I-Celiac, kanye Nokwelashwa Kokolweni

-Delile

• Kungani ungahamba kanjani ngaphandle kwe-gluten
• Iyini i-gluten futhi ngubani okudingeka ayigweme?
• Isifo seCeliac
• Izimpawu zesifo se-celiac
  
• Izinkinga zesifo se-celiac
  
• Ukudla okufanele ukugweme ngesifo se-celiac
• Ukungezwani nokolweni
• Izimpawu zokungezwani komzimba nokolweni
  
• Ukudla okufanele ukukugweme nokwaliwa ukolweni
• Ukuzwela kwe-non-celiac gluten (NCGS)
• Izimpawu ze-non-celiac gluten sensitivity
  
• Ukudla okufanele ukukugweme ngozwela lwe-non-celiac gluten
• Imithombo efihlekile ye-gluten nokolweni
• Ukudla okuqukethe i-gluten- nokolweni:
  
• Amagama angukhiye ongawabukela
• Ukushintshwa okuhlakaniphile | Ukushintshaniswa Okuhlakaniphile
• Izwi lokugcina

Kungani ungahamba kanjani ngaphandle kwe-gluten

Ngokwanda kwemikhiqizo engenayo i-gluten kanye nezimo eziningi zezokwelapha ezizwakala ngokufanayo, kuningi ukudideka mayelana ne-gluten kulezi zinsuku.

Manje njengoba kuyimfashini ukuqeda i-gluten ekudleni kwakho, labo abanesimo sangempela sempilo bangashaywa indiva. Uma utholwe unesifo se-celiac, ukuzwela okungenayo i-celiac gluten, noma ukungezwani komzimba nokolweni, ungaba nemibuzo eminingi.

Yini eyenza isimo sakho sihluke kwabanye? Yikuphi ukudla ongakudla nongakudli - futhi ngani?

Ngisho nangaphandle kwesimo sezokwelapha, kungenzeka ukuthi wazibuza ukuthi ukukhipha i-gluten ekudleni kwakho kuhle yini empilweni jikelele.

Nakhu ukubuka okuphelele kwalezi zimo, ngubani odinga ukukhawulela noma ukugwema i-gluten, nokuthi kusho ukuthini ngempela lokho ekukhetheni kokudla kwansuku zonke.

Iyini i-gluten futhi ngubani okudingeka ayigweme?

Ngamazwi alula, i-gluten igama leqembu lamaprotheni atholakala ezinhlamvini ezinjengokolweni, ibhali, nerye - afaka ukuqina nokuhlafuna izinkwa, izimpahla ezibhakiwe, ipasta nokunye ukudla.

Kubantu abaningi, asikho isizathu sezempilo sokugwema i-gluten. Imibono yokuthi i-gluten ikhuthaza ukuzuza kwesisindo, isifo sikashukela, noma ukungasebenzi kwe-thyroid akuqinisekisiwe ezincwadini zezokwelapha.

Eqinisweni, ukudla okubandakanya okusanhlamvu okuphelele (okuningi okuqukethe i-gluten) kuhlotshaniswa nemiphumela emihle eminingi, njengengcuphe encishisiwe ye-,, ne-.

Kodwa-ke, kunezimo zezempilo ezidinga ukukhawulwa noma ukukhishwa kwe-gluten nokudla okuqukethe i-gluten ekudleni: isifo se-celiac, ukungezwani kukakolweni, kanye nokuzwela okungekho kwe-celiac gluten.

Ngayinye iza nokwehluka kwezimpawu - ezinye zicashile futhi ezinye ziyamangaza - kanye nemikhawulo ehlukene yokudla. Nakhu okudingeka ukwazi:

Isifo seCeliac

Isifo seCeliac yisifo sokuzilimaza esithinta abantu baseMelika, noma ngabe kuningi okungatholakali.

Lapho abantu abanesifo se-celiac bedla i-gluten, kubangela ukuphendula komzimba okulimaza amathumbu abo amancane. Lo monakalo ufinyeza noma ubhebhethekise ama-villi - absorbent absorbent-like projections agudle amathumbu amancane. Ngenxa yalokho, umzimba awukwazi ukuncela kahle izakhamzimba.

Okwamanje akukho okunye ukwelashwa kwesifo se-celiac ngaphandle kokukhishwa okuphelele kwe-gluten. Ngakho-ke, abantu abanalesi simo kufanele baqaphele ngokuqeda konke ukudla okuqukethe i-gluten ekudleni kwabo.

Izimpawu zesifo se-celiac

• isifo sohudo
• ukuqunjelwa
• ukuhlanza
• i-asidi ye-asidi
• ukukhathala

Abanye abantu babika ukuguquguquka kwemizwelo njengomuzwa wokudangala. Abanye abazitholi izimpawu ezisobala esikhathini esifushane.

"Cishe amaphesenti angama-30 abantu abane-celiac abanazo izimpawu zakudala zesisu," kusho uSonya Angelone, RD, okhulumela i-Academy of Nutrition and Dietetics. "Ngakho-ke kungenzeka bangahlolwa noma batholwe." Eqinisweni, ucwaningo lukhombisa ukuthi iningi labantu abanesifo se-celiac abazi ukuthi banaso.

Uma singelashwa, isifo se-celiac singaholela ezindabeni ezinkulu zezempilo esikhathini eside, njenge:

Izinkinga zesifo se-celiac

• i-anemia
• ukungazali
• ukushoda kwamavithamini
• izinkinga zezinzwa

Isifo seCeliac sibuye sihlobene kakhulu nezinye izimo ezizimele, ngakho-ke umuntu onesifo se-celiac usengozini enkulu yokuthola ukuphazamiseka okufanayo okuhlasela amasosha omzimba.

Odokotela bathola isifo se-celiac ngenye yezindlela ezimbili. Okokuqala, ukuhlolwa kwegazi kungakhomba amasosha omzimba akhombisa ukusabela komzimba ku-gluten.

Ngenye indlela, ukuhlolwa kwe "standard standard yegolide" kwesifo se-celiac yi-biopsy eyenziwa nge-endoscopy. Kufakwa ishubhu elide emgudwini wokugaya ukudla ukuze kususwe isampula lamathumbu amancane, angahlolwa izimpawu zokulimala.

Ukudla okufanele ukugweme ngesifo se-celiac

Uma utholwe unesifo se-celiac, kuzodingeka ugweme konke ukudla okuqukethe i-gluten. Lokhu kusho yonke imikhiqizo equkethe ukolweni.

Eminye imikhiqizo ejwayelekile esuselwa kukolweni ifaka phakathi:

• imvuthuluka yesinkwa nesinkwa
• amajikijolo kakolweni
• ama-tortillas kakolweni
• amaqebelengwane, ama-muffin, amakhukhi, amakhekhe namaphayi ane-crust kakolweni
• amaphasta asuselwe kakolweni
• abaqhekezi bakakolweni
• okusanhlamvu okuqukethe ukolweni
• ubhiya
• I-soy sauce

Izinhlamvu eziningi ezingenawo ukolweni egameni lazo empeleni ziyizinhlobonhlobo zikakolweni futhi kufanele futhi zingabikho kwimenyu yabantu abanesifo se-celiac. Lokhu kufaka phakathi:

• umzala
• i-durum
• semolina
• einkorn
• emmer
• farina
• i-farro
• i-kamut
• matzo
• kupelwe
• seitan

Okunye okunye okusanhlamvu ngaphandle kukakolweni kuqukethe i-gluten. Kunjalo:

• ibhali
• rye
• i-bulgur
• triticale
• ama-oats acutshungulwa endaweni efanayo nokolweni

Ukungezwani nokolweni

Ukungezwani nokolweni, kalula nje, kuyisenzo sokungezwani nokolweni. Njenganoma yikuphi okunye ukungezwani kokudla, ukungezwani nokolweni kusho ukuthi umzimba wakho wakha amasosha omzimba kuphrotheni equkethe ukolweni.

Kwabanye abantu abanalesi sifo, i-gluten ingaba yiprotheni edala ukuphendula komzimba - kepha kunamanye amaprotheni kakolweni angaba yicala, njenge-albhamuin, i-globulin, ne-gliadin.

Izimpawu zokungezwani komzimba nokolweni

• isifuba
• isifuba
• ukuqina emphinjeni
• ukuhlanza
• isifo sohudo
• ukukhwehlela
• i-anaphylaxis

Ngenxa yokuthi i-anaphylaxis ingasongela impilo, abantu abanokwaliwa ukolo kufanele baphathe i-epinephrine autoinjector (EpiPen) ngaso sonke isikhathi.

Cishe ube nokungezwani komzimba nokolweni, kepha kuvame kakhulu ezinganeni, okuthinta nxazonke. Izingxenye ezimbili kwezintathu zezingane ezinokungezwani komzimba nokolweni ziyakhula ngeminyaka engu-12.

Odokotela basebenzisa amathuluzi ahlukahlukene ukuxilonga ukungezwani komzimba nokolweni. Ekuhlolweni kwesikhumba, kukhishwa amaprotheni akolweni esikhunjeni esigxotshiwe ezingalweni noma emuva. Ngemuva kwemizuzu engaba ngu-15, uchwepheshe wezokwelapha angabheka ukusabela okweqile komzimba, okuvela njengeqhubu elibomvu eliphakanyisiwe noma i- “wheal” esikhunjeni.

Ukuhlolwa kwegazi, ngakolunye uhlangothi, kukala amasosha omzimba kumaprotheni kakolweni.

Kodwa-ke, njengoba ukuhlolwa kwesikhumba negazi kuveza amaphesenti angama-50 kuya kwangama-60 esikhathi samanga, omagazini bokudla, umlando wokudla, noma inselelo yokudla ngomlomo kuyadingeka ukuze kutholakale ukungezwani kahle kukakolweni.

Inselelo yokudla ngomlomo ifaka phakathi ukudla ukwanda kwenani likakolweni ngaphansi kokuqondiswa ngudokotela ukubona ukuthi unenkinga yokugula noma cha. Lapho sebetholakele, abantu abanalesi simo kudingeka bagweme konke ukudla okuqukethe ukolweni.

Ukudla okufanele ukukugweme nokwaliwa ukolweni

Abantu abanenkinga yokungezwani komzimba nokolweni kufanele baqaphele ngokweqile ukuqeda yonke imithombo kakolweni (kodwa hhayi yonke imithombo ye-gluten) ekudleni kwabo.

Akumangalisi ukuthi kunokugqagqana okuningi phakathi kokudla abantu abanesifo se-celiac kanye nokwaliwa ukolweni okufanele bakugweme.

Njengalabo abanesifo se-celiac, abantu abane-allergies kakolweni akufanele badle noma yikuphi ukudla okususelwa kukolweni noma okuhlukile okusanhlamvu kakolweni okubalwe ngenhla.

Ngokungafani nalabo abanesifo se-celiac, noma kunjalo, abantu abanenkinga yokungezwani nokolweni bakhululekile ukuthi badle ibhali, i-rye, nama-oats angenawo ukolweni (ngaphandle kokuthi banokuqinisekiswa kokungezwani komzimba nalokhu kudla).

Ukuzwela kwe-non-celiac gluten (NCGS)

Ngenkathi isifo se-celiac kanye nokungezwani nokolweni kunomlando omude wokuqashelwa kwezokwelapha, ukuzwela okungekho kwe-celiac gluten (NCGS) ukuxilongwa okusha - futhi bekungekho ngaphandle kokuphikisana, ngoba izimpawu ze-NCGS kungenzeka zingacaci noma zingenakuphikwa kusuka ekuvezweni okukodwa kwe-gluten kokulandelayo.

Noma kunjalo, abanye ochwepheshe balinganisela ukuthi kuze kufike kubantu kukhona ukuzwela kwe-gluten - iphesenti eliphakeme kakhulu labantu kunalabo abanesifo se-celiac noma ukungezwani nokolweni.

Izimpawu ze-non-celiac gluten sensitivity

• ukuqunjelwa
• ukuqunjelwa
• ikhanda
• ubuhlungu obuhlangene
• Inkungu yobuchopho
• ukuba ndikindiki nokushosheka emikhawulweni

Lezi zimpawu zingavela kungakapheli amahora, noma kungathatha izinsuku ukukhula.Ngenxa yokuntuleka kocwaningo, imiphumela yesikhathi eside yezempilo ye-NCGS aziwa.

Ucwaningo kusafanele lukhombe indlela ebangela i-NCGS. Kuyacaca ukuthi i-NCGS ayilimazi i-villi noma ibangele ukungena kwamathumbu okuyingozi. Ngalesi sizathu, umuntu one-NCGS ngeke ahlole ukuthi unesifo se-celiac, futhi i-NCGS ithathwa njengesimo esingesihle kakhulu kune-celiac.

Asikho isivivinyo esisodwa esamukelekayo sokuthola i-NCGS. "Ukuxilongwa kusekelwe ezimpawu," kusho isazi sokudla u-Erin Palinski-Wade, RD, CDE.

"Yize abanye odokotela bezosebenzisa ukuhlolwa kwamathe, indle noma igazi ukukhomba ukuzwela kwe-gluten, lezi zivivinyo azikaqinisekiswa, yingakho zingamukelwa njengezindlela ezisemthethweni zokuthola lokhu kuzwela," uyanezela.

Njengokungezwani komzimba nokolweni, ukugcina ithrekhi yokudla okudliwayo kanye nanoma yiziphi izimpawu kumagazini kungahle kube wusizo ekuboneni i-NCGS.

Ukudla okufanele ukukugweme ngozwela lwe-non-celiac gluten

Ukuxilongwa kokungazweli kwe-gluten okungenayo i-celiac kudinga ukukhipha ngokuphelele i-gluten ekudleni, okungenani okwesikhashana.

Ukunciphisa izimpawu ezingathandeki, umuntu one-NCGS kufanele ahlale kude nohlu olufanayo lokudla njengomuntu onesifo se-celiac, kufaka phakathi yonke imikhiqizo kakolweni, okwahlukahluka kukakolweni, nezinye izinhlamvu eziqukethe i-gluten.

Ngenhlanhla, ngokungafani nesifo se-celiac, ukuxilongwa kwe-NCGS kungahle kungapheli.

"Uma umuntu enganciphisa ukukhathazeka kwakhe ngokuphelele kumasosha akhe omzimba ngokususa okunye ukudla noma amakhemikhali avusa amasosha omzimba, lapho-ke angakwazi ekugcineni ukubuyisa i-gluten ngamanani amancane noma ajwayelekile," kusho u-Angelone.

U-Palinski-Wade uthi, kubantu abane-NCGS, ukunaka izimpawu kuyisihluthulelo sokunquma ukuthi ingakanani i-gluten abangakwazi ukuyibuyisela ekugcineni.

"Ngokusebenzisa amaphephabhuku okudla kanye nokudla kokuqeda kanye nokulandelwa kwezimpawu, abantu abaningi abanokuzwela kwe-gluten bangathola izinga lokunethezeka elibasebenzela kangcono," esho.

Uma utholakale une-NCGS, sebenza nodokotela noma udokotela wezokudla okwazi ukugada inqubo yokususa noma yokwengeza ukudla ekudleni kwakho.

Imithombo efihlekile ye-gluten nokolweni

Njengoba abantu abaningi ekudleni okungenayo i-gluten bathole, ukuqondisa i-gluten akulula njengokukhipha izinkwa namakhekhe. Okunye ukudla okuningi nezinto ezingezona ukudla kuyimithombo emangalisayo yalezi zithako. Yazi ukuthi i-gluten noma ukolweni kungenzeka ucashe ezindaweni ezingalindelekile, ezinjengalezi ezilandelayo:

Ukudla okuqukethe i-gluten- nokolweni:

• u-ayisikhilimu, iyogathi efriziwe, ne-pudding
• i-granola noma amabha amaprotheni
• inyama nezinkukhu
• amazambane amazambane kanye namafriji aseFrance
• isobho elisemathinini
• okokufaka isaladi okubhodlela
• ama-condiments abiwe, njengembiza yemayonnaise noma ubhavu webhotela, okungaholela ekungcolisweni okweqile yizitsha
• izindebe zomlomo nezinye izimonyo
• imithi nezithako

Amagama angukhiye ongawabukela

Ukudla okwenziwe kusetshenzisiwe kuvame ukuthuthukiswa ngezithasiselo, ezinye zazo ezenzelwe ukolweni - noma amagama abo engahle angaveli kanjalo.

Izithako eziningi "ziyikhodi" kakolweni noma i-gluten, ngakho-ke ukufunda ilebula le-savvy kubalulekile ekudleni okungenalutho kwe-gluten:

• imithombo, imithombo yebhali, isiraphu yemithombo, ukukhishwa kwemithombo, noma ukunambitheka kwemithombo
• triticale
• i-triticum vulgare
• hordeum vulgare
• okusanhlamvu secale
• amaprotheni kakolweni we-hydrolyzed
• ufulawa ka-graham
• imvubelo yobhiya
• i-oats, ngaphandle kokuthi ibhalwe ngokusobala ukuthi ayina-gluten

Izinkampani eziningi manje sezifaka ilebula "eliqinisekisiwe elingenalo i-gluten" emikhiqizweni yazo. Lesi sitembu sokuvunywa sisho ukuthi umkhiqizo uboniswe ukuthi uqukethe izingxenye ezingaphansi kwezingu-20 ze-gluten kwisigidi ngasinye - kepha ungazikhethela ngokuphelele.

Yize kuyadingeka ukusho okuthile okwaliwa ukudla, i-FDA ayidingi ukuthi abakhiqizi bokudla basho ukuthi umkhiqizo wabo uqukethe i-gluten.

Uma ungabaza, kuwumqondo omuhle ukubuza kumkhiqizi ukuqinisekisa ukuthi umkhiqizo uqukethe ukolweni noma i-gluten.

Ukushintshwa okuhlakaniphile | Ukushintshaniswa Okuhlakaniphile

Ukuhamba ngokuzulazula, isidlo sasemini, isidlo sakusihlwa, nesikhathi sokudla ngaphandle kwe-gluten kungaba yinselele, ikakhulukazi ekuqaleni. Manje yini ongayidla? Zama ukufaka ezinye zalezi zinto zokudla ezivamile ngezindlela zazo ezingenayo i-gluten.

Izwi lokugcina

Ukususa ukolweni noma i-gluten ekudleni kwakho kuyinguquko enkulu yokuphila engabonakala inzima ekuqaleni. Kepha uma uqhubeka nokuzijwayeza ukwenza ukukhetha okulungile kokudla empilweni yakho, kulapho kuzoba yinto yesibili - futhi, cishe uzozizwa kangcono.

Khumbula ukuxhumana njalo nochwepheshe wezempilo ngaphambi kokwenza ushintsho olukhulu ekudleni kwakho noma uma unanoma yimiphi imibuzo ngempilo yakho.

USarah Garone, NDTR, ungumbhali wezokudla, umbhali wezempilo ozimele, kanye ne-blogger yokudla. Uhlala nomyeni wakhe nezingane ezintathu eMesa, e-Arizona. Mthole ebelana ngolwazi lwezempilo nokudla okunomsoco futhi (ikakhulukazi) izindlela zokupheka ezinempilo ku-A Love Letter to Food.