Ngabe Ukhuluphele Ukolweni?

-Delile

• Buyekeza kwe-

Lo mbuzo kade ngiwubuza kaningi muva nje, ikakhulukazi kubantu ababone umngani, isisebenzi noma usaziwayo evele encipha ngemuva kokuxosha ukolweni. Iqiniso ukuthi: kuyinkimbinkimbi, kepha ukuqonda ama-nuances kungakusiza ukuthi unqume ukuthi ukuqeda ukolweni kunenzuzo yini, nokuthi kungani ungabona, noma ungaboni, imiphumela yokuncipha. Nazi izinto ezine okufanele uzazi:

Ukudla okungenakolweni akufani nokungabikho kwe-gluten

Lesi sakamuva siqhume ngokuthandwa, ikakhulukazi ngenxa yokuthi isifo se-Celiac nokungabekezelelani kwe-gluten kubonakala kuyanda. I-Gluten uhlobo lwamaprotheni atholakala ngokwemvelo kukolweni nakwezinye izinhlamvu, kufaka phakathi i-rye nebhali. Kubantu abanesifo seCeliac ngisho namanani amancane e-gluten abangela ukuthi amasosha omzimba alimaze noma aqede i-villi, okuncane, okunjengomunwe okugcwala amathumbu amancane. I-villi enempilo imunca imisoco ngodonga lwamathumbu emgudwini wegazi, ngakho uma yonakele, ukungondleki okungapheli kwenzeka, okunezimpawu ezihlanganisa ubuhlungu besisu, ukuqunjelwa, nokuncipha kwesisindo. Kubantu abahlola ukuthi abanaso isifo se-Celiac kepha abanayo i-gluten engabekezeleli ukusebenzisa le protein kusengadala imiphumela emibi engafuneki, njengemizwa efana nomkhuhlane, uhudo, igesi, i-acid reflux, ukukhathala nokuncipha.

Lapho abantu abanesifo se-Celiac noma ukungabekezelelani kwe-gluten besusa i-gluten ekudleni kwabo abanye bangase banciphe futhi abanye bazuze. Ukuncipha kwesisindo kuvame ukuvela ekuqedeni okusanhlamvu okuminyene okucolisisiwe, njengama-bagels, ipasta nezimpahla ezibhakiwe, ikakhulukazi uma esikhundleni sazo kufakwe imifino eminingi kanye nezinhlamvu ezinempilo ezingenayo i-gluten njenge-quinoa nelayisi lasendle. Kepha ukuzuza kwesisindo kungenzeka futhi lapho abantu belayisha ukudla okucutshunguliwe okunama-carb amaningi njengama-crackers, ama-chips namaswidi enziwe ngezinhlamvu ezingenayo i-gluten. Ngamanye amagama, ukudla okungenayo i-gluten akuqinisekisi ukwehla kwesisindo – ikhwalithi nokulinganisela kokudla kwakho kusesemqoka.

Iningi labantu baseMelika lidla izinhlobo zikakolweni okhuluphalisiweyo

Ngaphandle kwe-gluten abanye abantu bakholelwa ukuthi ukolweni ngokwawo uyakhuluphala. Kodwa-ke, izibalo zakamuva zibonisa ukuthi abantu baseMelika abangaphezu kuka-90% bayasilela esilinganisweni esincane esinconyiwe sokuphakelwa okusanhlamvu okugcwele kathathu kwansuku zonke, futhi ukudla kwethu okusanhlamvu okucolisisiwe kwenyukile kule minyaka engamashumi amathathu edlule. Lokho kusho ukuthi abantu abaningi baseMelika badla ukolweni ocwengiwe, osetshenzisiwe, okuholela ekuphendukeni okuhluke ngokuphelele emzimbeni uma kuqhathaniswa ne-organic 100% kakolweni ophelele (okusanhlamvu okuphilayo akukwazi ukuguqulwa ngokofuzo).

Akuwona wonke ukolweni odalwe alinganayo

Izinhlamvu eziphelele, njengokolweni, ziqukethe lonke uhlamvu lwezinhlamvu, olunezingxenye ezintathu ezihlukene - bran (isikhumba sangaphandle), igciwane (ingxenye engaphakathi ehluma ibe isitshalo esisha), kanye ne-endosperm (ukudla kwegciwane) . Izinhlamvu ezihlungiwe, ngakolunye uhlangothi (njengofulawa omhlophe), zicutshunguliwe, ezisusa kokubili i-bran kanye negciwane. Lokhu kucubungula kunikeza okusanhlamvu ukuthungwa okuhle, futhi kwandise isikhathi sempilo yeshalofu, kepha futhi kususa i-fiber, izakhi eziningi zomzimba, futhi kuyenze ihlangane kakhudlwana.

Ukudla okusanhlamvu okuphelele, okuhlanganisa ukolweni, kuye kwaxhunyaniswa namazinga aphansi esifo senhliziyo, isifo sikashukela sohlobo 2, imidlavuza ethile, ngisho nokukhuluphala. Lokhu kungenxa yokuthi i-bran ne-germ kubangela izinga lokugayeka kancane, ngakho-ke esikhundleni se-carbohydrate eningi egijimela egazini ngaso sonke isikhathi, amangqamuzana athola uphethiloli onamandla isikhathi eside. Lolo hlobo lokulethwa okukhishwa isikhathi lulawula kangcono ushukela wegazi kanye namazinga e-insulin, futhi kusho ukuthi ama-carbohydrate maningi amathuba okuba ashiswe, kunokuba afakwe emangqamuzaneni amafutha.

I-fiber kukolo okusanhlamvu okusanhlamvu nayo inomthelela ekutheni umzimba wakho usabela kanjani. I-fiber iyagcwalisa, ngakho-ke ungazizwa ugcwele ngokushesha okukhulu ngakho-ke udle kancane. Ngaphezu kwalokho, ucwaningo lukhombisile ukuthi kuyo yonke igramu yefayibha esiyidlayo, sisusa cishe ama-calories ayisikhombisa. Futhi isifundo se-dieters saseBrazil sathola ukuthi esikhathini esiyizinyanga ezingu-6, igramu ngayinye eyengeziwe ye-fiber ibangele ikhilogremu eyengeziwe yesine yokulahlekelwa isisindo.

Lokhu kuqhathanisa kukhombisa umehluko:

1 inkomishi ephekiwe, i-100% ye-pasta ye-organic kakolweni inikeza amagremu angu-37 carb, 6 ngesimo se-fiber.

vs.

1 inkomishi ephekwe ngopasta ocolisisiwe okolweni unamagremu angama-43 carb, 2.5 ngesimo sefayibha.

Imithetho yekhwalithi

Ngakho-ke konke lokhu kubiliswa ukuthi uma ungafuni ukudla ukolweni noma ungakwazi ngenxa yokuqukethwe kwayo kwe-gluten KULUNGILE, kepha ukolweni awukhuluphele ngokwemvelo. Noma ngabe udla ukolweni noma cha ukhiye wangempela wokulawulwa kahle kwezempilo nokulawulwa kwesisindo yi-ditching elicwengiweyo, okusetshenzisiwe okusanhlamvu nokunamathela ngezingxenye ezinengqondo ze-100% okusanhlamvu okuphelele.

Yini oyizwile ngokolweni, i-gluten nokuncipha kwesisindo? Sicela wabelane ngemicabango nemibuzo yakho lapha noma uyithumele ku- @cynthiasass naku- @Shape_Magazine.

UCynthia Sass unguchwepheshe wezokudla obhalisiwe oneziqu ze-master kukho kokubili isayensi yokudla kanye nempilo yomphakathi. Ojwayele ukubonwa ku-TV kazwelonke, ungumbhali onikela nge-SHAPE nomxhumanisi wokudla kuNew York Ranger naseTampa Bay Rays. Umdayisi wakhe wakamuva we-New York Times yi-S.A.S.S! I-Slim Yakho: Nqoba Izifiso, Ama-Drop Pounds nama-Lose Inches.

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