Ingabe ama-Oats ne-Oatmeal Gluten?

-Delile

• Yini inkinga nge-gluten?
• Ingabe i-oats ayina-gluten?
• Ama-oats avame ukungcoliswa nge-gluten
• Okunye okungahle kwenzeke phansi kwe-oat
• Ama-oats anezinzuzo eziningi zezempilo
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Ama-oats ayizinhlamvu ezinomsoco kakhulu nezinzuzo eziningi zezempilo.

Ziyiphalishi elidumile lasekuseni futhi zitholakala ku-granola, i-muesli, nokunye ukudla nokudla okulula.

Kodwa-ke, ungazibuza ukuthi ngabe i-oats ne-oatmeal ziqukethe i-gluten.

Lo mbhalo uhlola ukuthi ungafaka yini ama-oats ekudleni okungenalutho kwe-gluten.

Yini inkinga nge-gluten?

Ukudla okungenalo i-Gluten kudume kakhulu.

Eqinisweni, ucwaningo luveza ukuthi abantu abangafika ku-15-30% e-United States bazama ukugwema i-gluten ngasizathu simbe.

I-Gluten ngumndeni wamaprotheni atholakala ezinhlamvini ezinjengokolweni, i-rye nebhali. Lawa maprotheni anika isinkwa ne-pasta ukuthungwa kwawo okunwebekayo, okuhlafunayo (,,,).

Iningi labantu lingadla i-gluten ngaphandle kwemiphumela emibi, kepha lawa maprotheni angadala izinkinga ezinkulu zempilo kwabanye abantu.

I-Gluten ingadala izingqinamba zokugaya ukudla kubantu abathile ngoba isakhiwo sayo esiyingqayizivele se-amino acid singavimbela ama-enzyme wokugaya esiswini sakho (,,,).

Uma unesifo se-celiac, umzimba wakho wethula impendulo ezenzakalelayo ku-gluten, ulimaze ulwelwesi lwakho lwamathumbu ().

Uma ungabekezelelani ne-gluten, ngisho nenani elincane liyingozi, okwenza ukudla okungenayo i-gluten kube ukuphela kwendlela yokugwema izingqinamba ezinkulu zempilo (,,,).

I-Gluten yiprotheni etholakala ezinhlamvini ezinjengokolweni, ibhali ne-rye. Abantu abaningi bangakubekezelela, kepha kungalimaza abanye abantu.

Ingabe i-oats ayina-gluten?

Ama-oats ahlanzekile awuna-gluten futhi aphephile kubantu abaningi abane-gluten ukungabekezelelani.

Kodwa-ke, ama-oats avame ukungcoliswa nge-gluten ngoba angacutshungulwa ezikhungweni ezifanayo nezinhlamvu eziqukethe i-gluten njengokolweni, i-rye nebhali.

Ucwaningo lukhombisa ukuthi abantu abaningi abanesifo se-celiac noma ukungezwani komzimba nokolweni bangadla ama-ounces ama-2-3-3 (50-100 amagremu) wama-oats amsulwa ngosuku ngaphandle kwemiphumela emibi (,,,,).

Ucwaningo olulodwa lweminyaka engu-8 kubantu abangu-106 abanesifo se-celiac luveze ukuthi uhhafu wabo ubudla ama-oats nsuku zonke - futhi akekho noyedwa othole imiphumela emibi (,).

Ngokwengeziwe, amanye amazwe ancoma ukufaka ama-oats ekudleni okungenalutho kwe-gluten. Izifundo ezimbalwa zithi abantu abanesifo se-celiac abahlala kula mazwe babephulukiswa kangcono emathunjini kunabantu abasemazweni angenayo (,).

Ama-oats amsulwa, angangcolisiwe nawo aphephile kubantu abanokungezwani komzimba nokolweni.

Iningi labantu elingabekezeleli i-gluten, kufaka phakathi labo abanesifo se-celiac, bangadla ngokuphepha ama-oats amsulwa.

Ama-oats avame ukungcoliswa nge-gluten

Yize i-oats uqobo ingenayo i-gluten, ivame ukutshalwa eceleni kwezinye izitshalo.

Imishini efanayo ijwayele ukusetshenziselwa ukuvuna izitshalo emasimini angomakhelwane, okuholela ekungcolisweni okweqile uma esinye salezo zilimo sine-gluten.

Imbewu yokuhlwanyela futhi ingahle ingangcoli, ifake inani elincane likakolweni, rye, noma imbewu yebhali.

Ngokwengeziwe, imikhiqizo eyenziwe ngama-oats ivame ukucutshungulwa, ilungiswe, futhi ihlanganiswe ezindaweni ezifanayo nemikhiqizo equkethe i-gluten.

Ngakho-ke, akumangazi ukuthi izifundo ezihlaziya imikhiqizo ye-oat ejwayelekile ekhonjwe amazinga e-gluten edlula kakhulu izinga lokudla okungenayo i-gluten (, 17,).

Ucwaningo olulodwa emikhiqizweni equkethe ama-oat ayi-109 emakethe eNyakatho Melika naseYurophu luthole ukuthi le mikhiqizo iqukethe izingxenye ezingaphezu kwezingu-200 kwisigidi (ppm) se-gluten, ngokwesilinganiso (,).

I-ppm engama-20 nje ye-gluten inganele ukubanga ukusabela kumuntu onesifo se-celiac ().

Le ngozi ephezulu yokungcola isho ukuthi akuphephile ukufaka ama-oats akhuliswe ngokujwayelekile ekudleni okuqinile okungenayo i-gluten.

Ngokuphawulekile, izinkampani eziningi seziqalile ukucubungula ama-oats ngemishini ehlanzekile futhi ziyitshala ezindaweni ezingena-gluten. Lezi oats zingamakethwa njenge-gluten-free futhi kufanele ziqukathe ngaphansi kwe-20 ppm ye-gluten (20).

Noma kunjalo, amalebula angenayo i-gluten kungenzeka angathembeki ngokuphelele. Ucwaningo oluthile lwathola ukuthi amazinga e-gluten adlula imikhawulo yokuphepha emikhiqizweni engu-5% ebhalwe ukuthi ayina-gluten.

Kodwa-ke, i-100% yemikhiqizo ye-oat iphasile isivivinyo, okusho ukuthi amalebula aqinisekisa ama-oats ne-oatmeal njenge-gluten-angathembeki ezimweni eziningi (,).

Ama-oats avame ukungcoliswa nge-gluten ngesikhathi sokuvuna noma sokucubungula, kepha izinkampani eziningi manje zithengisa imikhiqizo engangcolisiwe.

Okunye okungahle kwenzeke phansi kwe-oat

Inani elincane kakhulu labantu abanesifo se-celiac (futhi mhlawumbe nezinye izimo) basengakwazi ukubekezelela ama-oats amsulwa, angangcolisiwe.

Ama-oats amsulwa aqukethe i-avenin, iphrotheni engadala izinkinga ngoba inesakhiwo esifanayo se-amino-acid njenge-gluten.

Iningi labantu abazwela i-gluten abasabeli ku-avenin. Bangadla ama-oats amsulwa, angangcolisiwe angenazinkinga ().

Kodwa-ke, iphesenti elincane labantu abanesifo se-celiac bangasabela ku-avenin. Kulaba bantu abambalwa, ngisho nama-oats aqinisekisiwe angenayo i-gluten kungenzeka angaphephile (,).

Ucwaningo oluthile lwathola ukuthi abantu abaningi abanesifo se-celiac babenamandla okuphendula ku-avenin. Kodwa-ke, yi-8% kuphela yabahlanganyeli ebinempendulo yangempela ngemuva kokudla inani elikhulu lama-oats ().

Kulezo zimo, izimpendulo bezincane futhi azibanga zimpawu zomtholampilo noma zibuyele emuva. Ngakho-ke, abacwaningi baphetha ngokuthi abantu abanesifo se-celiac basengadla ama-oats ayi-3.5 (100 amagremu) we-oats emsulwa ngosuku ().

Ngokwengeziwe, ezinye izifundo ezimbili ezincane zathola ukuthi abanye abantu abanesifo se-celiac babhekana nempendulo encane yokuzivikela komzimba kanye nezimpawu zamathumbu amaningi ngenkathi bedla ama-oats kunalawo okudla kwendabuko okungenayo i-gluten (,).

Yize kunale miphumela, akekho noyedwa kubantu kulezi zifundo othole ukulimala kwamathumbu kusuka kuma-oats (,).

Ama-oats aqukethe iphrotheni ebizwa nge-avenin. Amaphesenti amancane abantu abanesifo se-celiac asabela ku-avenin futhi kungenzeka angakwazi ukubekezelela i-oats emsulwa.

Ama-oats anezinzuzo eziningi zezempilo

Ukudla okungenalo i-Gluten kaningi kunokukhetha okumbalwa kokudla, ikakhulukazi ngokusanhlamvu nokudla okunesitashi.

Kubandakanya i-oats ne-oatmeal kungangeza okuhlukahlukene okudingeka kakhulu.

Ngaphezu kwalokho, izifundo eziningana zibonisa ukuthi ukulandela ukudla okungenayo i-gluten kungaholela ekudleni okunganele kwe-fiber, amavithamini B, i-folate, namaminerali afana ne-iron, i-magnesium, i-selenium, i-manganese ne-zinc (,,,).

Ama-oats abe ngumthombo omuhle wawo wonke lawa mavithamini namaminerali. Futhi zingumthombo omnandi we-fiber.

Ngokwengeziwe, ama-oats ahlinzeka ngezinzuzo eziningana ezinhle zezempilo:

• Impilo yenhliziyo. Ama-oats angasiza ekuthuthukiseni izinto ezinobungozi zesifo senhliziyo ngokwehlisa i-cholesterol ye-LDL (embi) nokukhulisa i-cholesterol ye-HDL (enhle).
• Ukwehla kwesisindo. Ama-oats ne-oatmeal kungasiza ekunciphiseni isisindo ngokusiza ukulawula inkanuko nokwandisa ukugcwala (,,).
• Ukulawulwa kwesifo sikashukela. Ama-oats angasiza ekuthuthukiseni ukulawula ushukela wegazi, amazinga egazi egazini, nokuzwela kwe-insulin kubantu abanesifo sikashukela sohlobo 2 ().

Ama-oats angumthombo omuhle wezakhi eziningi ezishoda ekudleni okungenalutho kwe-gluten. Bangangeza futhi okuhlukahlukene futhi banikeze izinzuzo eziningana zezempilo.

Okubalulekile

Ama-oats asetshenziswa emikhiqizweni eminingi engenalo i-gluten, kanti ufulawa we-oat uyathandwa ekubhaka okungenayo i-gluten. I-Oatmeal nayo iyintandokazi yasekuseni kubantu abaningi.

Yize kunezinzuzo eziningi zokufaka ama-oats ekudleni kwakho okungenayo i-gluten, kubalulekile ukuthenga kuphela imikhiqizo enelebula noma eqinisekisiwe njenge-gluten-free. Lokhu kuqinisekisa ukuthi ama-oats ahlanzekile futhi awangcolisiwe.

E-United States naseYurophu, imikhiqizo eqinisekisiwe engenayo i-gluten iyadingeka ukuthi ibe nokuncane okungaphansi kuka-20 ppm we-gluten, inani eliphansi kakhulu ukuthi ukudla okungaphansi kwalesi samba ngokuvamile kubhekwa njengokuphephile (20).

Kulezi zinsuku, kulula ukuthenga i-oats emsulwa ezitolo eziningi zokudla naku-inthanethi.

Isinqumo sokufaka i-oats kufanele senziwe mathupha.

Njengoba kungenzeki ukwazi ukuthi uzosabela yini ku-avenin, ungahle uthande ukubonisana nodokotela wakho ngaphambi kokungeza ama-oats ekudleni okungenayo i-gluten.

Kodwa-ke, iningi labantu lingakujabulela ngokuphepha ama-oats nakho konke ukudla okumnandi okwenziwe ngalo.