Ukudla okungenayo i-Gluten: Umhlahlandlela Wabaqalayo Ngecebo Lokudla

-Delile

• Kuyini i-Gluten?
• Kungani i-Gluten Yimbi Kwabanye Abantu
• Isifo seCeliac
• Ukuzwela okungekho kwe-Celiac Gluten
• Ukudla Okufanele Kugwenywe
• Ukudla Okudliwayo
• Izinzuzo Zezempilo Zokudla Okungahambisani Ne-Gluten
• Kwangathi Kunganciphisa Izimpawu Zokugaya
• Kunganciphisa Ukuvuvukala Okungapheli Kulabo Abanezifo EzingamaCeliac
• Kwangathi Khuphula Amandla
• Ingakusiza Ukwehlisa Isisindo
• Imiphumela Emibi
• Ingozi Yokuntuleka Kwezokudla
• Ukuqunjelwa
• Izindleko
• Ungenza Ukuzijabulisa kube nzima
• Imenyu Engena-Gluten
• UMsombuluko
• NgoLwesibili
• NgoLwesithathu
• ULwesine
• ULwesihlanu
• NgoMgqibelo
• NgeSonto
• Amathiphu awusizo
• Okusemqoka

Ukudla okungenayo i-gluten kufaka phakathi ngaphandle kokudla okuqukethe iprotheni gluten, kufaka phakathi ukolweni, i-rye nebhali.

Ucwaningo oluningi lokudla okungenayo i-gluten lwenziwe kubantu abanesifo se-celiac, kepha kunesinye isimo esibizwa ngokuzwela kwe-gluten nakho okubangela izinkinga nge-gluten.

Uma ungabekezeleli i-gluten, khona-ke udinga ukuyigwema ngokuphelele. Uma kungenjalo, uzozwa ukungakhululeki okukhulu kanye nemiphumela emibi yezempilo (,).

Nansi inkomba ephelele yokudla okungenayo i-gluten, kufaka phakathi imenyu yesampula emnandi. Kodwa okokuqala, ake siqale ngezisekelo.

Kuyini i-Gluten?

I-Gluten ngumndeni wamaprotheni atholakala kukolweni, ibhali, irye nesipelingi.

Igama layo livela egameni lesiLatini elisho “ingcina,” njengoba linikeza ufulawa ukunamathela okunamathelayo lapho kuxutshwe namanzi.

Le mpahla efana neglu isiza i-gluten ukudala inethiwekhi enamathelayo enika isinkwa amandla okuvuka lapho kubhakwa. Iphinde inikeze isinkwa ukuthungwa okuhlafunayo nokwanelisayo ().

Ngeshwa, abantu abaningi bazizwa bengakhululekile ngemuva kokudla ukudla okuqukethe i-gluten. Ukusabela okunzima kakhulu kubizwa ngesifo se-celiac.

Isifo seCeliac yisifo sokuzimela lapho umzimba uzilimaza ngephutha. Isifo seCeliac sithinta kufika ku-1% wabantu futhi singalimaza amathumbu ().

Uma ukudla i-gluten kukwenza uzizwe ungakhululekile, kungcono utshele udokotela wakho.

Lezi izindlela ezijwayelekile zokuhlola isifo se-celiac ():

• Ukuhlolwa kwegazi. Ukuhlolwa kwegazi kuzobheka amasosha omzimba ahlangana ngokungafanele neprotheyini ye-gluten. Ukuhlolwa okuvame kakhulu ukuhlolwa kwe-tTG-IgA.
• I-biopsy evela emathunjini akho amancane. Abantu abahlolwa kahle igazi kuzodingeka benze i-biopsy. Le yinqubo lapho kuthathwa khona isampula elincane lezicubu emathunjini akho bese lihlolwa ukuthi lonakele yini.

Kungcono ukuhlolwa kwesifo se-celiac ngaphambi kokuzama ukudla okungenayo i-gluten. Ngaphandle kwalokho, kuzoba nzima ngodokotela wakho ukutshela ukuthi unesifo se-celiac noma cha.

Abantu abangenaso isifo se-celiac kodwa bezwa ukuthi bangazwela ku-gluten bangazama ukudla okuqinile okungenayo i-gluten amasonto ambalwa ukubona ukuthi izimpawu zabo ziyathuthuka yini. Qiniseka ukuthi ufuna usizo kudokotela noma kusazi sokudla.

Ngemuva kwamasonto ambalwa, ungangenisa kabusha ukudla okuqukethe i-gluten ekudleni kwakho bese uvivinya izimpawu. Uma ukudla okungenayo i-gluten kungazisizi izimpawu zakho, kungenzeka ukuthi kukhona okunye okubangela izinkinga zakho zokugaya ukudla.

I-Gluten ngumndeni wamaprotheni otholakala ezinhlamvwini ezithile. Ukuyidla kudala imiphumela eyingozi kubantu abanesifo se-celiac nokuzwela kwe-gluten.

Kungani i-Gluten Yimbi Kwabanye Abantu

Iningi labantu lingadla i-gluten ngaphandle kokuthola imiphumela emibi.

Kodwa-ke, abantu abane-gluten intolerance noma isifo se-celiac abakwazi ukukuvumela.

Abantu abanezinye izinkinga njengokungezwani nokolweni nokuzwela okungenayo i-celiac gluten futhi bavame ukugwema i-gluten.

Ngaphandle kokungezwani komzimba, kunezizathu ezimbili ezibalulekile zokuthi kungani umuntu angafuna ukugwema i-gluten.

Isifo seCeliac

Isifo seCeliac sithinta abantu abangafika ku-1% emhlabeni jikelele ().

Kuyisifo esizimele lapho umzimba wenza amaphutha we-gluten njengosongo lwangaphandle. Ukususa lokhu “kusongelwa,” umzimba uphendula ngokweqile futhi uhlasele amaprotheni e-gluten.

Ngeshwa, lokhu kuhlasela kulimaza nezindawo ezizungezile, njengodonga lwesisu. Lokhu kungaholela ekusweleni komsoco, izingqinamba ezinzima zokugaya ukudla kanye ne-anemia, kanye nokwandisa ubungozi bezifo eziningi eziyingozi ().

Abantu abanesifo se-celiac bavame ukuzwa ubuhlungu besisu, uhudo, ukuqunjelwa, ukuqubuka kwesikhumba, ukungakhululeki esiswini, ukuqunjelwa, ukuncipha, i-anemia, ukukhathala nokudangala.

Kuyathakazelisa ukuthi abanye abantu abanesifo se-celiac abazitholi izimpawu zokugaya ukudla.Esikhundleni salokho, bangathola ezinye izimpawu njengokukhathala, ukudangala kanye ne-anemia.

Kodwa-ke, lezi zimpawu zivame kakhulu kwezinye izimo eziningi zezokwelapha, okwenza kube nzima ukuthola isifo se-celiac ().

Ukuzwela okungekho kwe-Celiac Gluten

Ukuzwela kwe-gluten okungenayo i-celiac kukholakala ukuthi kuthinta u-0.5-13% wabantu ().

Abantu abahlukaniswa njengabanobuzwelo obungenayo i-celiac gluten abangahloli ukuthi banesifo se-celiac noma ukungezwani nokolweni. Kodwa-ke, basazizwa bengakhululekile ngemuva kokudla i-gluten ().

Izimpawu zokungazweli kwe-gluten okungezona kwe-celiac ziyefana nalezo zesifo se-celiac futhi zibandakanya ubuhlungu besisu, ukuqunjelwa, izinguquko kumathumbu, ukukhathala kanye ne-eczema noma i-rash ().

Kodwa-ke, ukuzwela kwe-non-celiac gluten kuphikisana kakhulu. Abanye ochwepheshe bakholelwa ukuthi lokhu kuzwela kukhona, kanti abanye bakholelwa ukuthi konke kusemakhanda abantu.

Isibonelo, ucwaningo olulodwa luhlolisise le mbono kubantu abangama-35 abanokuzwela okungekho kwe-celiac gluten. Ososayensi banikeze ababambiqhaza ufulawa ongenayo i-gluten nofulawa osuselwe kukolweni ngezikhathi ezihlukene ngaphandle kokuzikhomba.

Bathola ukuthi izingxenye ezimbili kwezintathu zabantu azikwazi ukutshela umehluko phakathi kukafulawa ongenalo i-gluten nofulawa osuselwe kukolweni. Eqinisweni, cishe isigamu sababambiqhaza saba nezimpawu ezimbi ngemuva kokudla ufulawa ongenagluten (9).

Futhi, lezi zimpawu zingabangelwa ezinye izinto ezicasulayo ezifana ne-FODMAPS - ama-carbohydrate amakhethini amafushane angadala izinkinga zokugaya ukudla ().

Noma kunjalo, obunye ubufakazi bukhombisa ukuthi ukuzwela kwe-gluten kukhona ().

Ekupheleni kosuku, ubufakazi obuzungeze ukuzwela okungenayo i-celiac gluten buhlanganisiwe. Kodwa-ke, uma ucabanga ukuthi i-gluten ikwenza ungakhululeki, kungcono ukwazisa udokotela wakho.

Iningi labantu liyakwazi ukubekezelela i-gluten, kepha lidala izinkinga kubantu abanesifo se-celiac kanye nokuzwela kwe-non-celiac gluten.

Ukudla Okufanele Kugwenywe

Ukugwema ngokuphelele i-gluten kungaba yinselele.

Lokhu kungenxa yokuthi itholakala ezingxenyeni eziningi ezivamile ezifakwa ekudleni.

Le yimithombo eyinhloko ye-gluten ekudleni:

• Ukudla okususelwa kukolweni okufana ne-bran kakolweni, ufulawa kakolweni, isipelingi, i-durum, i-kamut ne-semolina
• Ibhali
• Rye
• I-Triticale
• IMalt
• Imvubelo kaBrewer

Ngezansi kukhona okunye ukudla okungaba nezithako eziqukethe i-gluten okungeziwe kubo:

• Isinkwa. Zonke izinkwa ezisuselwa kukolweni.
• IPasta. Yonke ipasta esuselwe kukolweni.
• Izinhlamvu. Ngaphandle kokuthi kufakwe ilebula elingenayo i-gluten.
• Izimpahla ezibhakiwe. Amakhekhe, amakhukhi, ama-muffin, i-pizza, imvuthu yesinkwa namakhekhe.
• Ukudla okulula. Amaswidi, imigoqo ye-muesli, ama-crackers, ukudla okulula oku-pre-package, amantongomane okugazingiwe, ama-chips enambitheka nama-popcorn, ama-pretzels.
• Izoso. Isosi yesoya, usosi we-teriyaki, isoso se-hoisin, ama-marinade, ukugqokwa kwesaladi.
• Iziphuzo. Ubhiya, iziphuzo ezidakayo.
• Okunye ukudla. Umzala, umhluzi (ngaphandle kokuthi kufakwe i-gluten-free).

Indlela elula yokugwema i-gluten iwukudla ukudla okungalungiswa, isithako esisodwa. Ngaphandle kwalokho, kufanele ufunde amalebula okudla kokudla okuningi okuthengayo.

Ama-oats awanayo i-gluten ngokwemvelo. Kodwa-ke, zivame ukungcoliswa nge-gluten, njengoba zingacutshungulwa efektri efanayo nokudla okususelwa kukolweni ().

Ukugwema ngokuphelele i-gluten kungaba yinselele, njengoba kutholakala ekudleni okuningi okuvamile. Indlela engcono yokukugwema ngokuphelele ukudla ukudla okuphelele, okuyisithako esisodwa.

Ukudla Okudliwayo

Kunezinketho eziningi ezingenayo i-gluten ezokuvumela ukuthi ujabulele ukudla okunempilo nokunambithekayo.

Lokhu kudla okulandelayo akunayo i-gluten ngokwemvelo:

• Inyama nenhlanzi. Zonke inyama nezinhlanzi, ngaphandle kwenyama eshayiwe noma enamakhasi.
• Amaqanda. Zonke izinhlobo zamaqanda ngokwemvelo azinalo i-gluten.
• Ubisi. Imikhiqizo yobisi engenalutho, njengobisi olungenalutho, i-yogurt engenalutho kanye noshizi. Kodwa-ke, imikhiqizo yobisi enephunga ingase ingeze izithako eziqukethe i-gluten, ngakho-ke kuzodingeka ufunde amalebula okudla.
• Izithelo nemifino. Zonke izithelo nemifino ngokwemvelo akunayo i-gluten.
• Izinhlamvu. I-quinoa, irayisi, i-buckwheat, i-tapioca, amabele, ummbila, amabele, i-amaranth, i-arrowroot, i-teff ne-oats (uma kubhalwe ukuthi ayina-gluten).
• Isitashi kanye nempuphu. Amazambane, ufulawa wamazambane, ummbila, ufulawa wamabele, ufulawa we-chickpea, ufulawa wesoya, ufulawa / i-almond ufulawa, ufulawa kakhukhunathi kanye nofulawa we-tapioca.
• Amantongomane nembewu. Wonke amantongomane nembewu.
• Ukusakazeka namafutha. Wonke amafutha yemifino nebhotela.
• Amakhambi nezinongo. Wonke amakhambi nezinongo.
• Iziphuzo. Iziphuzo eziningi, ngaphandle kukabhiya (ngaphandle kokuthi zifakwe uphawu lwe-gluten-free).

Uma ngabe ungaqiniseki ukuthi into yokudla iqukethe i-gluten, kungcono ufunde amalebula okudla.

Ukudla okungenayo i-gluten kunezinketho eziningi. Lokhu kukuvumela ukuthi wakhe izindlela zokupheka ezinempilo nezinambithekayo.

Izinzuzo Zezempilo Zokudla Okungahambisani Ne-Gluten

Ukudla okungenayo i-gluten kunezinzuzo eziningi, ikakhulukazi kumuntu onesifo se-celiac.

Nazi izinzuzo eziyinhloko zokudla okungenayo i-gluten:

Kwangathi Kunganciphisa Izimpawu Zokugaya

Iningi labantu lizama ukudla okungenayo i-gluten ukuphatha izinkinga zokugaya ukudla.

Lokhu kubandakanya ukuqunjelwa, uhudo noma ukuqunjelwa, igesi, ukukhathala nezinye izimpawu eziningi.

Ucwaningo lukhombisile ukuthi ukulandela ukudla okungenayo i-gluten kungasiza ekunciphiseni izimpawu zokugaya ukudla kubantu abanesifo se-celiac kanye nokuzwela okungekho kwe-celiac gluten (,).

Kwesinye isifundo, abantu abangama-215 abanesifo se-celiac balandela ukudla okungenayo i-gluten izinyanga eziyisithupha. Ukudla kusize kakhulu ekunciphiseni ubuhlungu besisu kanye nobuningi bohudo, isicanucanu nezinye izimpawu ().

Kunganciphisa Ukuvuvukala Okungapheli Kulabo Abanezifo EzingamaCeliac

Ukuvuvukala kuyinqubo yemvelo esiza umzimba ukwelapha nokwelapha ukutheleleka.

Kwesinye isikhathi ukuvuvukala kungaphuma esandleni futhi kudlule amasonto, izinyanga noma ngisho neminyaka edlule. Lokhu kwaziwa njengokuvuvukala okungapheli futhi kungaholela ezinkingeni ezahlukahlukene zempilo ().

Ukudla okungenayo i-gluten kungasiza ekunciphiseni ukuvuvukala okungapheli kulabo abanesifo se-celiac.

Ucwaningo oluningi lukhombisile ukuthi ukudla okungenayo i-gluten kunganciphisa izimpawu zokuvuvukala njengamazinga e-antibody. Kungasiza futhi ekwelapheni ukulimala kwamathumbu okubangelwa ukuvuvukala okuhlobene ne-gluten kulabo abanesifo se-celiac (,).

Abantu abane-non-celiac gluten-sensitivity bangaba namazinga aphansi okuvuvukala. Kodwa-ke, akucaci ngokuphelele ukuthi ukudla okungenayo i-gluten kunganciphisa ukuvuvukala kulaba bantu ().

Kwangathi Khuphula Amandla

Abantu abanesifo se-celiac bavame ukuzizwa bekhathele, bevilapha noma benolwazi “lwenkungu yobuchopho” (,).

Lezi zimpawu zingabangelwa ukushoda kwezakhi zomzimba ngenxa yokulimala kwamathumbu. Isibonelo, ukuntuleka kwensimbi kungaholela ekushoneni kwegazi, okuvame kakhulu kwisifo se-celiac ().

Uma unesifo se-celiac, ukushintshela ekudleni okungenalutho kwe-gluten kungakusiza ukukhuphula amazinga akho wamandla futhi kukuvimbe ekubeni uzizwe ukhathele futhi uvilapha ().

Ocwaningweni olufaka abantu abayi-1,031 abanesifo se-celiac, u-66% wabo ukhale ngokukhathala. Ngemuva kokulandela ukudla okungenayo i-gluten, ngabantu abangama-22% kuphela abasathola ukukhathala ().

Ingakusiza Ukwehlisa Isisindo

Akuyona into engavamile ukunciphisa umzimba lapho uqala ukulandela ukudla okungenayo i-gluten.

Lokhu kungenxa yokuthi isusa ukudla okuningi okungenamsoco okufaka amakhalori angafuneki ekudleni. Lokhu kudla kuvame ukufakwa esikhundleni sezithelo, imifino namaprotheni anciphile.

Kodwa-ke, kubalulekile ukugwema ukudla okucutshunguliwe "okungenayo i-gluten" njengamakhekhe, amaqebelengwane kanye nokudla okulula, ngoba kungangeza ngokushesha amakhalori amaningi ekudleni kwakho ().

Gxila ekudleni ukudla okuphelele okuphelele, okungalungisiwe njengezithelo, ama-veggies namaprotheni anciphile.

Ukudla okungenayo i-gluten kunganikeza izinzuzo eziningi zezempilo, ikakhulukazi kulabo abanesifo se-celiac. Kungasiza ekunciphiseni izimpawu zokugaya ukudla, kunciphise ukuvuvukala okungapheli, kukhulise amandla futhi kukhuthaze ukulahleka kwesisindo.

Imiphumela Emibi

Yize kunezinzuzo ezahlukahlukene zezempilo, ukudla okungenayo i-gluten kungaba nokuncipha okuthile.

Nayi imiphumela emibi embalwa yokudla okungenayo i-gluten:

Ingozi Yokuntuleka Kwezokudla

Abantu abanesifo se-celiac basengozini yokuntuleka kokudla okunempilo.

Lokhu kufaka ukuntuleka kwe-fiber, i-iron, i-calcium, i-vitamin B12, i-folate, i-zinc, amavithamini A, D, E no-K nokuningi ().

Kuyathakazelisa ukuthi ucwaningo luye lwathola nokuthi ukulandela ukudla okungenayo i-gluten kungasiza ekunakekeleni ukushoda kokudla okunomsoco (,).

Lokhu kungenxa yokuthi abantu abadla ukudla okungenayo i-gluten babonakala bekhetha ukudla okwenziwe kakhudlwana okunelebula ngokuthi “okungenayo i-gluten” kunokudla okunomsoco njengezithelo nemifino ().

Ngaphezu kwalokho, izinhlobo eziningi zokudla ezingenayo i-gluten aziqinisiwe ngamavithamini e-B, afana ne-folate.

Njengoba isinkwa esiqinisiwe singumthombo omkhulu wamavithamini e-B, abantu abadla ukudla okungenayo i-gluten bangaba sengozini yokushoda kwalawa mavithamini. Lokhu kuphathelene ikakhulukazi nabesifazane abakhulelwe abanesifo se-celiac, njengoba amavithamini e-B ebalulekile ekukhuleni kwengane enempilo ().

Ukuqunjelwa

Ukuqunjelwa kungumphumela ojwayelekile ohlangothini ekudleni okungenalutho kwe-gluten.

Ukudla okungenalo i-Gluten kususa imithombo eminingi ethandwayo yefayibha efana nesinkwa, i-bran kanye neminye imikhiqizo esuselwa kukolweni. Ukudla i-fiber-rich diet kungasiza ekukhuthazeni ukunyakaza kwamathumbu okunempilo (,).

Ngaphezu kwalokho, iningi elingena esikhundleni se-gluten semikhiqizo esekwe kukolweni liphansi kwifayibha. Lokhu kungaba esinye isizathu sokuthi ukuqunjelwa kuvame ekudleni okungenalutho kwe-gluten (,).

Uma uhlangabezana nokuqunjelwa ekudleni okungenalo i-gluten, phokophela ukudla izithelo nemifino ecebile kakhulu, njenge-broccoli, ubhontshisi, udali, amahlumela eBrussels namajikijolo.

Izindleko

Ukulandela ukudla okungenayo i-gluten kungaba nzima kwisabelomali esiqinile.

Ucwaningo lukhombisa ukuthi ukudla okungenalo i-gluten kucishe kubize ngokuphindwe kabili nengxenye kunabalingani babo abajwayelekile ().

Lokhu kungenxa yokuthi ukudla okungenayo i-gluten kubiza abakhiqizi imali eningi yokwenza. Isibonelo, ukudla okungenayo i-gluten kufanele kudlule ukuhlolwa okuqinile futhi kugweme ukungcoliswa.

Uma usesabelomali esiqinile, zama ukudla ukudla okuphelele okuphelele, okuyisithako esisodwa, njengoba kubiza kancane.

Ungenza Ukuzijabulisa kube nzima

Izimo eziningi zenhlalo zigxile ekudleni.

Lokhu kungenza kube nzima ukuzihlanganisa uma ulandela ukudla okungenayo i-gluten. Ngenkathi izindawo zokudlela eziningi zinokukhetha okungenayo i-gluten, kusesengcupheni yokuthi ukudla kungcoliswe yimikhondo ye-gluten ().

Ngokudabukisayo, ucwaningo luye lwathola ukuthi cishe abantu abangama-21% abanesifo se-celiac bayayigwema imicimbi yomphakathi ukuze bakwazi ukunamathela ekudleni kwabo okungenalutho kwe-gluten ().

Lokho kusho, usengaba nobudlelwano ngenkathi ulandela ukudla okungenayo i-gluten. Imane nje idinga ukulungiswa okwengeziwe ngaphambi kwesikhathi.

Isibonelo, uma udla ngaphandle, shayela irestshurenti kusengaphambili ukuze ubone ukuthi ingabe banokukhetha okungenayo i-gluten. Uma uya embuthanweni wokuzijabulisa, ungahle udinge ukuziphathela ukudla.

Abantu abalandela ukudla okungenayo i-gluten bangaba sengozini yokushoda kokudla okunomsoco futhi bathambekele ekuqunjelweni. Ukulandela ukudla okungenayo i-gluten nakho kungabiza kakhulu futhi kwenze izimo zomphakathi zibe nzima.

Imenyu Engena-Gluten

Nayi imenyu eyisampula enokudla okumnandi, okungenama-gluten.

Zizwe ukhululekile ukushintshanisa iziphakamiso zokudla ngokusho kokuthanda kwakho.

UMsombuluko

• Ukudla kwasekuseni: I-chia seed pudding yasebusuku - 2 tbsp (28 gram) imbewu ye-chia, 1 inkomishi (240 ml) iyogathi yamaGrikhi kanye ne-1/2 tsp i-vanilla ekhishwe ngezithelo ezisikiwe ozithandayo. Makuhlale esitsheni noma embizeni yeMason ubusuku bonke.
• Isidlo sasemini: Isobho lenkukhu, lentile kanye neveggie.
• Isidlo sakusihlwa: Ama-steak tacos - i-steak, amakhowe kanye nesipinashi okuhlinzekwa ngama-tortillas ommbila angenayo i-gluten.

NgoLwesibili

• Ukudla kwasekuseni: Omelet ngemifino.
• Isidlo sasemini: Isaladi leQuinoa ngotamatisi osikiwe, ikhukhamba, isipinashi kanye nokwatapheya.
• Isidlo sakusihlwa: Ama-Shrimp skewers akhonza ngesaladi yensimu.

NgoLwesithathu

• Ukudla kwasekuseni: I-oatmeal ngenkomishi ye-1/4 (31 amagremu) amajikijolo.
• Isidlo sasemini: I-tuna kanye nesaladi leqanda elibilisiwe.
• Isidlo sakusihlwa: Inkukhu kanye ne-broccoli-thosa-inkukhu ne-broccoli isuswe emafutheni omnqumo kanye ne-soy-free sauce noma i-tamari. Kuphakwe ngohlangothi oluncane lwelayisi.

ULwesine

• Ukudla kwasekuseni: I-toast engenalo i-Gluten nge-avocado neqanda.
• Isidlo sasemini: Izinsalela zesidlo sakusihlwa sangoLwesithathu.
• Isidlo sakusihlwa: Imfanzi ka-Garlic nebhotela wakhonza ngesaladi eseceleni.

ULwesihlanu

• Ukudla kwasekuseni: I-Banana berry smoothie - 1/2 ubhanana ophakathi, 1/2 inkomishi (74 amagremu) amajikijolo ahlanganisiwe, 1/4 inkomishi (59 ml) iyogathi yamaGrikhi nobisi lwenkomishi engu-1/4 (59 ml).
• Isidlo sasemini: Ukugoqwa kwesaladi lenkukhu, kusetshenziswa ukugoqa okungenayo i-gluten.
• Isidlo sakusihlwa: I-salmon ebhakwe iphekwe namazambane abhakiwe, i-broccoli, izaqathe nobhontshisi obuluhlaza.

NgoMgqibelo

• Ukudla kwasekuseni: Amakhowe ne-zucchini frittata.
• Isidlo sasemini: Izinsalela ekudleni.
• Isidlo sakusihlwa: Inkukhu eyosiwe nemifino yesaladi ye-quinoa.

NgeSonto

• Ukudla kwasekuseni: Amaqanda amabili abhajwe ngocezu lwesinkwa esingena-gluten.
• Isidlo sasemini: Inkukhu isaladi egqoke ngamafutha omnqumo.
• Isidlo sakusihlwa: Iwundlu eligosiwe likhonze ngemifino ehlukahlukene ethosiwe.

Le menyu eyisampula yeviki lonke yothile ongadli i-gluten inikeza izinhlobo eziningi zokudla okunempilo okunothile ngezakhamzimba.

Amathiphu awusizo

Kunezeluleko eziningi eziwusizo ezingakusiza ukulandela ngempumelelo ukudla okungenalo i-gluten:

• Funda amalebula okudla. Zijwayeze ukufunda amalebula okudla ukuze ukwazi ukubona kalula ukudla okungenayo i-gluten.
• Tshela abangane bakho. Uma abangani bakho bazi ukuthi usekudlaleni, maningi amathuba okuthi bakhethe izindawo ezinokukhetha okungenayo i-gluten uma udla ngaphandle.
• Thenga incwadi yokupheka engenayo i-gluten. Ukwenza kanjalo kungakusiza ukuthi ube nobuciko ngokwengeziwe ngokupheka kwakho futhi wenze ukudla kujabulise kakhulu.
• Hlela kusengaphambili. Uma uhambela phesheya, qiniseka ukuthi ucwaninga izindawo zokudlela nokuthenga. Ngaphandle kwalokho, hlela indlela odla ngayo ngokudla okuphelele okuphelele, okuyisithako esisodwa njengezinyama ezingenamafutha, imifino nezithelo.
• Sebenzisa izitsha zokupheka ezihlukile. Uma uhlanganyela ikhishi nabangane noma amalungu omndeni, qiniseka ukuthi usebenzisa imishini yokupheka nokuhlanza ehlukile. Awufuni ukungcolisa ngengozi ukudla kwakho nge-gluten kusuka ekudleni kwabanye abantu.
• Letha okwakho ukudla. Uma uvakashela umndeni, phatha ukudla okunjenge-gluten-free ne-pasta. Ngale ndlela ngeke uzizwe ushiywe ngaphandle ekudleni komndeni.

Uma ungenaso isifo se-celiac noma ukuzwela kwe-gluten, awudingi ukulandela ukudla okungenayo i-gluten. Yize inezinzuzo eziningi zezempilo, ibuye ibeke umkhawulo kokunye ukudla okunempilo okulungele impilo efanelekile.

Kungase kuvele izimo ezingenza kube nzima ukunamathela ekudleni okungenayo i-gluten, kepha izeluleko ezingenhla zingasiza.

Okusemqoka

Iningi labantu lingadla i-gluten ngaphandle kwemiphumela emibi.

Kodwa-ke, labo abanesifo se-celiac nokuzwela kwe-gluten kudingeka basigweme, ngoba singadala imiphumela emibi.

Ngenkathi ukudla okungenayo i-gluten kukhawulela, kunezinketho eziningi ezinempilo nezimnandi.

Vele uqiniseke ukuthi udla ukudla okuphelele okuphelele, okuyisithako esisodwa njengezithelo, imifino kanye nemithombo yamaprotheni anciphile. Bazogcina isisu sakho sijabule futhi bakhuthaze impilo efanelekile.

Ngaphezu kwalokho, ukudla okungenayo i-gluten kunganikeza izinzuzo eziningi zezempilo. Kunganciphisa izimpawu zokugaya ukudla, kunciphise ukuvuvukala, kukhulise amazinga wamandla futhi kukusize wehlise nesisindo.