Okuhle kuGluten

-Delile

• B Amavithamini
• Insimbi
• Umlingiswa
• Umucu
• Ukusutha
• Buyekeza kwe-

Kusuka ezindleleni ezikhethekile zokudla ezitolo ezinkulu kuya kumamenyu ahlukene ezindaweni zokudlela, i-craze-free craze ikuyo yonke indawo. Futhi ungalindeli ukuthi izophela noma nini lapho inkampani yocwaningo lwemakethe kungekudala iMintel ibikezela ukuthi imboni yamaRandi ayizigidi eziyizinkulungwane ezingama-10.5 izokhuphuka ngamaphesenti angama-48 iye kumaRandi ayizigidi eziyizinkulungwane eziyi-15.6 ekuthengiseni ngo-2016.

Kuhle ku-1 kwabangu-133 baseMelika abanesifo se-celiac kanye nezigidi ezingu-18 ezengeziwe ezine-non-celiac gluten sensitivity (NCGS), ukungabekezelelani kwe-gluten. Kokubili kufanele kugweme i-gluten-iphrotheni etholakala okusanhlamvu okunjengokolweni, ibhali, i-triticale, ne-rye-noma ihlushwa ukuqunjelwa, igesi, ubuhlungu besisu, ukuqunjelwa, isifo sohudo, nezinye izinkinga zesisu.

Kodwa kwamanye amaphesenti angama-93 wabantu, "asikho ngempela isizathu sokuqeda i-gluten ekudleni kwakho," kusho uLaura Moore, R.D., umqondisi wohlelo lokuqeqeshwa kwabafundi e-University of Texas School of Public Health. Eqinisweni, uma ufana nezingxenye ezintathu zaleli qembu uMintel abika ukuthi udla ukudla okungenagluten ngoba bacabanga ukuthi kunempilo, ukusika i-gluten kungasho ukuthi usika lezi zakhi zomzimba ezibalulekile ezigcina impilo yakho, amandla, kanye i-metabolism esezingeni eliphezulu. [Thwitha leli thiphu!]

B Amavithamini

I-Thinkstock

Leli thimba lezakhamzimba lisebenza ngokubambisana ukuguqula ukudla kube amandla. Ama-B ambalwa kakhulu angakwenza uzwe noma yini kusukela ekukhathaleni nokucasuka kuya ebuthakathakeni bemisipha nokucindezeleka.

Imithombo engenaGluten: I-GF oats, irayisi elinsundu, i-quinoa, ne-buckwheat, kanye nemifino eluhlaza, imidumba, imbewu, inkukhu, inyama yenkomo, imikhiqizo yobisi, nengulube.

Thola umthamo wakho wansuku zonke: Ukumboza zonke izidingo zakho ze-B (ngaphandle kwe-folate) kungafezwa ngokudla iqanda eli-1 eligxotshiwe, inkomishi engu-1 ubisi olungamaphesenti angu-2, i-pistachios eluhlaza engu-1, i-1/2 indebe yesifuba senkukhu eqoshiwe, imbewu ye-sunflower eyomisiwe, ama-ounces angu-3 ethosiwe inyama yengulube. , kanye no-1/2 inkomishi ngamunye osikiwe i-zucchini ephekiwe nesipinashi esiphekiwe. Kodwa-ke, uma uyi-vegan engenalo i-gluten, uzodinga isengezo se-B12 ngoba lelo vithamini litholakala kuphela emithonjeni yezilwane.

Insimbi

I-Thinkstock

I-amaminerali ebalulekile, i-iron ihambisa i-oxygen kumaseli abomvu egazi futhi iyadingeka ekwenziweni kweselula. Uma ungatholi okwanele, kungakuqeda amandla, futhi ungase ube ne-anemia, ebuye iqede amasosha akho omzimba, ikwenze uzizwe ubanda, futhi ingase iphazamise ukusebenza kwakho komsebenzi. Njenge-B12, inqobo nje uma udla imikhiqizo yezilwane, akunzima ukuhlangabezana nezidingo zakho zensimbi, kusho uNine Eng, RD, ingcweti yokudla okwelashwa okuyinhloko ePlainview Hospital eNew York.

Imithombo engenalo i-Gluten: Inyama, ukudla kwasolwandle, imidumba, isipinashi, i-GF oats, i-quinoa ne-buckwheat. Bhangqa ukudla okunothe ngensimbi nalabo abapakisha uvithamini C onjengepelepele yensimbi, ezisawolintshi, i-broccoli, notamatisi ukukhulisa ukumuncwa kwamaminerali.

Thola umthamo wakho wansuku zonke: Ukuze uthole insimbi yakho ngaphandle kokuphendukela ekudleni okuqinile, uzodinga ukudla iqanda eli-1 eliqhutshiwe, ama-ounces angu-3 ekheniwe inhlanzi ye-tuna efakwe emanzini ekheniwe (ekhishiwe), 1 inkomishi ephekwe i-edamame egobolondo, ama-ounces angu-6 e-lean sirloin, kanye ne-1/2 indebe. oats ngamunye, ama-lentile, nesipinashi ngakunye okuphekwe nge-gluten.

Umlingiswa

I-Thinkstock

Ingxenye yomndeni wamavithamini B, i-folate ivame ukuxoxwa ngokuhlukana ngenxa yendima yayo ekuvimbeleni ukukhubazeka kokuzalwa, kusho u-Eng. Ngisho noma ungekho kumodi yokwenza izingane, amaseli akho adinga i-folate ukuze akhule futhi asebenze, futhi kusiza ukugcina inhliziyo yakho iphilile.

Imithombo engenalo i-Gluten: Isibindi senyama yenkomo, uhlaza olunamaqabunga, uphizi onamehlo amnyama, i-asparagus, nokwatapheya.

Thola umthamo wakho wansuku zonke: Ungadla inkaba e-orenji e-1, u-1/4 inkomishi osikiwe ukotapeya, 1 inkomishi i-romaine eshisiwe, inkomishi engu-3/4 ephekiwe i-quinoa, 1/2 inkomishi yobhontshisi wezinso, nemikhonto engu-4 ephekwe nge-asparagus ukuhlangabezana nezidingo zakho.

Umucu

I-Thinkstock

Ngaphezu kokukugcwalisa nokukugcina njalo, i-fiber ihlotshaniswa nengozi ephansi yesifo senhliziyo.

Imithombo engenalo i-Gluten: Ama-legumes, i-popcorn enomoya, amajikijolo, amantongomane nembewu, ama-artichokes, amapheya, nezinye izithelo nemifino.

Thola umthamo wakho wansuku zonke: Shaya i-fiber target yakho ngokudla i-aphula elilodwa eliphakathi, izinkomishi ezi-3 eziqhutshwa ngumoya, 1 inkomishi amajikijolo amnyama kanye nesipinashi esingavuthiwe, nenkomishi engu-1/2 indiki ngayinye ephekiwe namahlumela eBrussels.

Ukusutha

I-Thinkstock

Amaphesenti angu-27 abathengi adla imikhiqizo engenayo i-gluten ngoba becabanga ukuthi ukwenza kanjalo kuzobasiza ukuba banciphise isisindo, kodwa lokhu kuvame ukubuyisela emuva, kusho u-Jaclyn London, R.D., uchwepheshe wezokudla ophakeme e-Mount Sinai Medical Center eNew York City. "Iningi lemikhiqizo engenalo i-gluten yenziwa ngamazambane noma ufulawa ophansi kakhulu, futhi ingaba namaprotheni amancane, okwenza ingagculisi kangako."

Futhi uma, ngenxa yalokho, udla kakhulu, qaphela: "I-Gluten mahhala" ayifani "nekhalori ephansi." [Thwebula leli qiniso!] Ngokuya ngomkhiqizo nomkhiqizo, amalebula afunda ngokufana, uma kungenjalo kubi, ekudleni okungenalo i-gluten. Isibonelo, uhlobo olulodwa lwamakhukhi we-chocolate we-gluten-free lufika ngamakhalori angu-70 ikhukhi ngalinye, kanti uhlobo oluvamile oluvamile lubhalisa amakholori angu-55 nge-pop. Futhi kungenzeka umlomo wakho ungazi ukuthi amakhukhi amabili angenayo i-gluten alingana nosayizi ofanayo njengama-non-gluten-free amathathu, futhi uzokudla kokubili kokuqukethwe yisisu sakho.

Buyekeza kwe-