Udinga ukubuka amazinga akho ensimbi ne-calcium, kanye namavithamini D no-B12
Njenge- vegetator-free-vegetarian , kungenzeka ukuthi ulandela kokubili kokudla ngemiphumela yabo yezempilo enenzuzo. Kodwa udinga ukunakekelwa ngokukhethekile ngokukhetha kwakho kokudla uma udla kokubili okungenayo i-gluten kanye nemifino (noma i-vegan) : ukudla okunye kubeka ingozini yokuntula okunomsoco othize, kanti lapho ukudla kuhlanganiswa, lezo zintfo zingakwazi ukukhulisa.
Lokhu akusho ukuthi udinga ukuyeka ukudla noma kokubili - kokubili okungenzeka kungathuthukisa impilo yakho, futhi ngokuqinisekile kungenzeka ukwakhiwa kokudla kwemifino okungenayo gluten okuhlanganisa konke okudingayo ngokwemigomo yokudla.
Kodwa uzodinga ukukhokha okungaphezulu kunokwakho okuqukethwe komsoco kokudla oyidlayo, futhi mhlawumbe ukhulume nodokotela wakho mayelana nezithako ezingakusiza.
Yikuphi izakhi ezingamanzi ezitshalo ezingenayo i-gluten ngokuvamile eziphansi? Yebo, akukaze kube khona ucwaningo oluthile kulolo qembu elikhulayo, kodwa namanje elincane.
Kodwa ngibheke ngokuningiliziwe uhlu lwezinkinga ezingase zibe khona kokubili kokudla okungenayo i-gluten kanye nokudla kwemifino ukuze ubone lapho zihamba khona, futhi uthole izinkinga eziyisihlanu ezinamandla kakhulu ezinamandla, kanye nabanye abambalwa okufanele uqaphele . Nasi uhlu, nokuthi ungabhekana kanjani nanoma yikuphi ukuhluleka.
1 - i-Vitamin B12
Akumangazi ukuthola vithamini B12 phezulu ohlwini lokuthola izinkinga zokudla okunomsoco kubantu abadla imifino, ngoba itholakale ngokwemvelo kuphela kwimikhiqizo yezilwane. Eqinisweni, ucwaningo olwenziwa ngo-2013 lubonisa izinga lokulahlekelwa kwezitshalo ze-B12 ezivela ku-11% kuya kwi-90% ephezulu, kanti kunezilinganiso eziphakeme phakathi kwezigungu kanye nalabo abaye balandela ukudla kwemifino kusukela ekuzalweni.
Kodwa-ke ungase ungaboni ukuthi abantu abaningi abalandela ukudla okungenalutho kwe-gluten futhi abakutholi okwanele B12 - lapho, lo mboni ubonakala engabikho kwemikhiqizo enqolowa eqinile (iningi lama-gluten-free and many gluten-free grain aren ' Uqiniswe ngamavithamini engeziwe kanye namaminerali, futhi lokho kudinga labo kithi abadla i-gluten-free).
Ngakho-ke njenge-vegetator-free-free, yini ongayenza ngenkinga yakho engaba khona nge vithamini B12?
Yebo, uma ungumdla we-lacto-ovo - umdli odla amaqanda nemikhiqizo yobisi - unenhlanhla: kungenzeka ukuthi uthole i-B12 emithonjeni, noma ngabe udinga amaqanda ama-10 ngosuku noma ngaphezulu kunezinkomishi eziyisihlanu ze-yogurt (noma ezinye inhlanganisela yalaba ababili) ukuze kufinyelele ku-100% wemali ephakanyisiwe.
Ungase futhi uzame i-Rice Chex, enezilimo ezinamafutha aphezulu-gluten, isibonelo, iqukethe u-25% we-vitamin B12 oyidingayo usuku ngalunye, futhi kokubili yi-vegan. Amanye amachibi ama-soy namanki anama-milk almond aqinisekiswe ne-B12 (qiniseka ukuthi usebenzisa indlela ephephile: Uhlu lwe-Gluten-Free Soy Milk ) nohlu lwe -Milk Milk LamaMilmond )
Ekugcineni, ungathatha amavithamini B12. Uma ukuhlolwa kwezokwelapha kuthola ukuthi ukhululekile kakhulu ku-vitamin B12, khuluma nodokotela wakho mayelana nokuzama i-lozenges noma i-injection engalingani-umzimba awuwutholi kahle kakhulu i-B12, futhi kokubili okukhethwa kukho kungakusiza ukuthi uthole okuningi.
2 - Vitamin D
Njenge-calcium, i-vitamin D iyadingeka empilweni yakho yethambo, futhi abacwaningi baqhubeka bebona ubufakazi bendima ebalulekile edlala kuwo wonke amasosha omzimba wakho. Ucwaningo oluhlukahlukene luye lwabonisa ukuthi abantu abadla ukudla okungenayo i-gluten ngoba banesifo se-celiac ngokuvamile banesisindo se-vitamin D, kanti futhi ukutholakala kwevithamini D kubonakala njalo emifinini nasezindlini, ikakhulukazi labo abangaphuzi ubisi lwe-vitamin D-oluqinile.
Imithombo yokudla yemvelo ka vithamini D ilinganiselwe, ngoba umzimba wakho uklanyelwe ukuthola lo mzimba kusuka ekushiseni kwelanga. Kodwa nabantu abaningi abagwema ilanga lezi zinsuku, imithombo yokudla ibaluleke kakhulu. Ngeshwa, inqwaba yale mithombo ihilela imikhiqizo ye-cereal enezinyosi kanye nobisi-hhayi okukhethwa kukho okunamnandi kakhulu futhi okunamifino okunomsoco.
Uma udla okusanhlamvu okuvamile njengokuthi i-Chex (okungukuthi i-vegan), ungathola u-vitamin D (cishe ngo-10% wezidingo zakho zansuku zonke) ekuseni njalo nesitsha sakho se-cereal. Engeza ubisi lwe-soyanti obunamandla obunamandla obunamanzi noma ubisi lwe-nut futhi leyo nkinobho izokuthola cishe u-40% wendlela eya emgomweni wakho wansuku zonke.
Uma kungenjalo, kuzodingeka ukongeze ukuze uthole i-vitamin D oyidingayo. Vele uqaphele: amawebhusayithi amaningi abonakala ekhuthaza ukuthatha imithi ephezulu kakhulu yevithamini D, kodwa uma uthatha okuningi, ubungozi bokuthuthukisa ubuthi obudakayo be-vitamin D. Lokhu kungabangela isimo esaziwa ngokuthi i-hypercalcemia, engabangela i-osteoporosis, amatshe ezinso kanye nokuhluleka kwezinso. Umlayezo lapha: Ungahambi ngebhodi nge-vitamin D.
3 - i-calcium
Iningi lethu liyazi kahle ukuthi sidinga i-calcium ukwakha amathambo aqinile. Kodwa kungenzeka ukuthi awukwazi ukuthi i-calcium ingenye indawo engabangela izinkinga zemifino, futhi ucwaningo lubonisa ukuthi abantu abalandela ukudla okungenalutho kwe-gluten nabo bangase babe nephutha le-calcium.
Labo abadla i-gluten ngenxa yesifo se-celiac kudingeka baqaphele ikakhulukazi izidingo zabo ze-calcium, ngoba babhekene ne-osteopenia kanye ne-osteoporosis (nakuba abantu abasanda kutholakala ukuthi bavame ukubona ukuthuthukiswa kwempilo yabo yethambo uma behamba bengenayo gluten).
Uma ungumvini we-lacto-ovo, ungathola i-calcium ngokwanele ngokudla imikhiqizo eminingi yobisi-izindebe ezimbili zobisi ngosuku kanye nekomishi ye -yogurt engenamahhala izofaka izidingo zakho.
Kodwa uma unganxazane noma uma ungadli ubisi (futhi yiqiniso ukuthi izitshalo eziningi ze-gluten azidli imikhiqizo yobisi), khona-ke kuyoba nzima ukuthola i-calcium ngokwanele ekudleni kwakho kuphela.
Amanye amachibi ama-soy namanki aqinisekisiwe nge-calcium (futhi, qiniseka ukuthi ukhetha ubisi lwe-soy -free gluten ) noma ubisi lwe-nut-gluten-free ). Uma udla i-soy, i-tofu eyenziwe nge-calcium sulfate nayo ingakusiza ukuba ufinyelele umgomo wakho, njengamanzi we-calcium-aqinisekisiwe (ukuze uthole ukukhetha okuphephile, bheka ukuthi yiziphi amaJaji ayenama-gluten? ).
Kungenzeka ukuthi uzwile ukuthi imifino eluhlaza eluhlaza iqukethe i-calcium eningi, futhi kuyiqiniso ... kuze kube sezingeni. Zombili i-kale nemifino ye-turnip iqukethe i-calcium, isibonelo, kodwa kuzodingeka udle cishe izinkomishi ezingu-10 ze-kale (kulinganiswa okuluhlaza, okungenani) ukuze uthole okwanele usuku ngalunye. Akumangalisi ukuthi izitshalo eziningi ze-gluten ziphenduka izithako ukuze zithole i-calcium yazo.
4 - insimbi
I-iron isisiza ukuba sakhe amaprotheni esiwadingayo ukuze athuthe umoya-mpilo ngokusebenzisa ukusakazwa kwegazi esitokisini zethu zokulinda. Ukuhlola kubonisa ukuthi izitshalo zivame ukuba nezitolo ezincane ezingaphansi kwe-omnivores, kanti abantu abanesifo esiqhamukayo (ikakhulukazi labo abasanda kutholakala) bavame ukubhekana ne-iron-deficiency anemia ngenxa yomonakalo emathunjini abo amancane.
Ngakho ingabe insimbi ivela kuphi ekudleni kwethu? Abantu abalandela ukudla okuvamile bangathola ezinye noma izinsimbi zabo eziningi ezivela ezigumbini kanye ne-vitamin-eqinile enezinkinobho zokhukhu ezizungezile. Kodwa lokho ngeke kusebenze kahle uma ungenayo gluten-free futhi yemifino noma vegan, ngakho-ke ungadli Burger noma bun.
Ngenhlanhla, insimbi kulula ukuthola ukudla kwemifino yemvelo kunezakhi ezifana ne-vitamin D ne-vitamin B12, ngisho noma ugwema ubisi (okuyinto ngokuvamile engeyona imithombo yensimbi ebalulekile). Ingxenye yendebe ye-amaranth, isibonelo, izonikeza okungaphezu kwengxenye eyodwa kwezintathu zezidingo zakho zensimbi zansuku zonke, kanti izitshalo (ikakhulukazi ama-soya, uma udla soy) nazo ziwumthombo ocebile wensimbi.
Izitshalo zokudla kwasekuseni ezingenalutho ze-gluten nazo zinikeza insimbi eningi-cishe ingxenye yesidingo sakho sezinsuku zonke ekukhonzeni. Futhi uma ungumdli omkhulu wemifino emnyama emifino efana nesipinashi, isigamu sendebe ngosuku siyokutholela eduze kwesigamu sakho.
Njengomuthi wezitshalo ezingenayo i-gluten uzobe uthembela kulokho okubizwa ngokuthi imithombo ye-non-heme yensimbi (imithombo engaveli ekudleni kwezilwane), udinga ukuqaphela ukuthi insimbi engeyona i-heme ayitholi kalula njengoba heme iron. Ngaphezu kwalokho, ikhofi, itiye, i-calcium kanye ne-fiber kungavimbela ukungena kwe-non-heme iron.
Isifundo lapha: Qinisekisa ukuthi uthole insimbi eyanele, futhi uma ubhekene nanoma yiziphi izimpawu zensimbi-ukuntula i-anemia-engabandakanya ukukhathala, ubuthakathaka, ukushayela okusheshayo, isizungu futhi uzwe udokotela okhuluma ngokubandayo ngokuthola i-hemoglobin yakho ihlolwe.
5 - Vitamin B6
I-Vitamin B6 (empeleni igama elijwayelekile ngamakhemikhali ahlobene ayisithupha) kubalulekile ekuziphatheni komzimba wakho ukuhlanganisa amaprotheni, ukwakha isimiso sakho somzimba omzimba kanye nesimo se-hemoglobin ukuhambisa umoya-mpilo kumaseli akho.
Ngeshwa, ucwaningo lubonisa ukuthi abantu abanesifo se-celiac nalabo abalandela ukudla okungenalutho kwe-gluten kuncike ekutheni banele ku-B6. Futhi nakuba ukudla okutshalwe ezitshalweni kuvame ukuphakama emkhakheni wezakhi, izifundo eziningana nokho zifumene izinga eliphezulu lokunakekelwa kwevithamini B6 kulabo abadla imifino ikakhulukazi ezigodini.
Ngakho-ke ungenzenjani uma ungekho gluten-free and vegetarian noma vegan?
Yebo, ungadla ama-chickpeas. Izitshalo ezinkulu ezizungezile (ezaziwa nangokuthi ubhontshisi be-garbanzo) ziba umthombo omuhle kakhulu wevithamini B6 - indebe eyodwa yama-chickpeas ekheniwe ikunika ngaphezulu kwengxenye yezidingo zosuku.
I-cereal eqinisekisiwe nayo ingasiza; Ngokwesibonelo, iRiskhipies ye-gluten engenawo gluten, iqinisekiswe ngama-25% wevithamini B6 oyidingayo usuku ngalunye. Eminye imithombo emihle ihlanganisa amazambane, ubhanana kanye ne-squash yasebusika ... konke ukudla okungavumelekile kokudla kwemifino.
6 - Zinc, Fiber kanye Folate
Izitshalo zemifino ne-vegans ezingenalo i-Gluten nazo zinemiphongolo emibili noma emithathu engaba khona okunomsoco.
I-Vegetarians kanye ne-vegans zivame ukuba ne-zinc ephansi, izifundo eziboniswayo, ngenxa yalokho ngoba ukungena kwe-zinc kusizwa yi-protein yezilwane futhi kugwenywe yi-phytates, okuyizinto ezixubile ezakhiwa yi-anti-oxidant compounds etholakala ngobuningi bezinhlamvu, ama-legumes namantongomane.
Sidinga i-zinc ngezinqubo ezihlukahlukene ezihlobene ne-cell metabolism. Ngakho-ke, uma ulandela ukudla okunomsoco we-vegetarian noma we-vegan, kufanele uzame ukukhulisa okusanhlamvu kwakho kwasekuseni okuqinisekisiwe okufakelwe i-zinc, i-yogurt noshizi (uma udla ubisi), ama-cashews nama-chickpeas wonke amelela imithombo emihle.
Ngaphezu kwalokho, ukutholakala kwe-fibre ngokuvamile kungaphansi kokuhleleka kokudla okungenayo i-gluten, ngoba imikhiqizo yezinhlamvu ezingenalutho ye-gluten yenziwa ngamabele.
Isimo se-fibre-free fiber sesithuthukile eminyakeni yamuva ngokusungulwa kwesinkwa esine-whole-grain gluten-free nezinye imikhiqizo. Kodwa uma ungumuthi wezitshalo ezingenayo i-gluten, cishe akudingeki ukhathazeke ngokuthi kunjalo, ngoba abantu abalandela ukudla kwemifino ngokuvamile bathola inqwaba yefiber. Uma ungakwazi, noma kunjalo, finyelela kwimikhiqizo egcwele okusanhlamvu esikhundleni sezinketho eziningi ezihlanjululwe.
Okokugcina, labo abadla i-gluten bavame ukungabi nhlobo, futhi baziwa ngokuthi i-folic acid, nakuba izitshalo nezitshalo ngokuvamile zidla okuningi. Mhlawumbe wazi ukuthi ukubaluleka kobuhlobo buyini uma ukhulelwe, kodwa kubalulekile ekubunjweni kwamaseli abomvu ne-DNA.
Ukuze uqiniseke ukuthi uthola i-folate eyanele ekudleni okungenakudla kwemifino, uzodinga ukulayisha inqola yakho yokuthenga nge isipinashi, ilayisi, i-peas eyama-black, i-asparagusi namahlumela aseBrussels. Uma kungenzeka ukuthi ukhulelwe, kufanele futhi ucabange ukuthatha isisindo se-folic acid njalo-ngenkathi wazi ngokuqinisekile ukuthi ukhulelwe, amaphutha we-neural tube ngenxa yokuntuleka komuntu okungenzeka ukuthi sekukhona.
Izitshalo zemifino engenalo i-Gluten zivame ukukhathazeka ngokwezempilo, ngakho-ke kungenzeka ukuthi ulandela ukudla okugcwele izithelo, imifino kanye nezinye izakhi ezicebile ezakhiweni. Kodwa kuyasiza ukwazi kahle ukuthi ungase ube khona yini, ukuze ukwazi ukuhlela ukudla kwakho - nanoma yiziphi izithako ezinokwenzeka - ukukhokhela ngaphambi kokuba kube yinkinga.
Imithombo:
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UFoster M. et al. Ukudla kokudla kwemifino kwimodi ye-zinc: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta yezifundo kubantu. Journal of the Science of Food and Agriculture. 2013 Aug 15; 93 (10): 2362-71. i-doi: 10.1002 / i-jsfa.6179. I-Epub 2013 Meyi 29.
I-Parrish C. I-Vegetarian YamaGluten. I-Gastroenterology esebenzayo, ngoMeyi 2007.
Waldmann A. et al. Ukudla nge-vitamin B6 nokudla okungenani kwamavithamini B6 e-sampuli yegazi yama-German. Ukudla okunempilo yomphakathi. 2006 Sep; 9 (6): 779-84.
I-Weaver CM ne-al. Izinketho zokuthola i-calcium edlayo eyanele yokudla kwemifino. I-American Journal of Nutrition Clinic. 1999 Sep; 70 (3 Suppl): 543S-548S.