Qonda ukudla okungekho gluten ngaphambi kokuthi uyiqale, noma uzoba nezinkinga
Ukungena-gluten-free kulula kunanini lezi zinsuku- izitolo zibeka kakhulu imikhiqizo-gluten-free, zokudlela inikeza gluten-mahhala amamenyu , futhi kukhona okuqhubekayo ehlukahlukene yokudla free gluten ongakhetha.
Yizo izindaba ezinhle, kodwa kukhona izindaba ezimbi, futhi. Okumangalisa ukuthi ukuphumula okungawuthola ukudla okungenalutho namuhla kungasho ukuthi labo abahamba nge-gluten-free ngoba bathole ukuthi banesifo se-celiac noma ukuzwela kwe-gluten okungenayo i-celiac empeleni kungase kube yinto engcono kakhulu yokuthola amaphutha ahlobene nokudla kwe-gluten . Isizathu? Akuyona elula njengoba kungabonakala kudla i-gluten-free.
Kwezinye izimo, lawo maphutha okudla angase alethe ukuhlwanyela okumnandi (okungenzeka kuzokukwenza ukuthi wenze iphutha elifanayo futhi!). Kodwa esimweni esibucayi kakhulu, ukwenza njalo amaphutha afanayo kungenza intombazane yakho encane ingahle iphulukiswe ekulimaleni kwesifo se-celiac.
Ukukusiza ukuba udlulisele ngaphesheya kwe-gluten-free diet yokufunda ijika futhi ube yisidlo sokudla esingenalutho lokuzethemba, nansi i-rundown yeziphambeko eziyisikhombisa eziphambili ezivame ukuzenza lapho ziqala ukungena gluten. Uma ungakwazi ukugwema lezi zinkinga, uzobe usendleleni eya empilweni engcono.
1 - Ukuqala ukudla okungenakudla kwe-Gluten Ngaphambi Kwenzela Umsebenzi Wakho Wesikole
Kuhle kakhulu ukusika isinkwa nesitshalo esekelwe ukolweni kanye namakhukhi ekudleni kwakho. Kodwa kuningi kakhulu ekudleni okungenalutho kwe-gluten kunokugwema nje lezozinto ezintathu (nabanye abafana nabo)
Isibonelo, wayazi yini izobho eziningi ezikhonjiwe ziqukethe i-gluten? (Kukhona okunye okukhethayo okuphethwe yi-gluten-free soup , kodwa kufanele wazi ukuthi ungabheka kuphi.) Bewazi ukuthi iningi le-soy sauce brand linalo kakolweni? (Amanye ama- soy sauces angenalo i-gluten .) Futhi wayazi ukuthi iningi likabhiya lenziwa ngebhali, okuyizinhlamvu ze-gluten ? (Yebo, kukhona ubhiya obuphephile, futhi .)
Ukuhluleka ukwenza umsebenzi wesikole ekudleni okungenayo i-gluten yilephutha elilodwa labantu abenzayo lapho banikezwa ukuxilongwa kwesifo se-celiac noma ukungazweli kwe-non-celiac gluten-futhi kuyisizathu esikhulu abazizwa bengcono ngokushesha njengoba ngithanda. Ngokudabukisayo, ukwenza amaphutha amakhulu nakho kungaholela ekutheni kube nomzimba omubi kakhulu.
Ungavumeli lokhu kube yiwe-funda indlela ongaya ngayo ngokugcwele- gluten-free, futhi uqiniseke ukuthi uyaqonda izindawo eziningi gluten angazifihla.
2 - Ukuhluleka Ukufinyelela Ukusheshisa Emabhaleni Okudla
Abantu abaningi baqala ukudla okungenayo i-gluten ngokuskena amalebula okudla okuthandayo ngokuthi "ukolweni" noma "gluten," futhi nje ukushiya labo abahluleka ukuskena. Kodwa ngokudabukisayo, lokho akuyona nje isu elihle lokugwema i-gluten ekudleni okusetshenzisiwe oyidlayo.
Ngokusemthethweni, abakhiqizi akudingeki ukuthi babhale zonke izithako eziqukethe i-gluten (kuphela lezo eziqukethe ukolweni, zibhekwa njenge-allergen ephezulu). Futhi akudingeki ukuthi adalule izimo lapho umkhiqizo ongenalo izithako eziqukethe i-gluten , kodwa ukhiqizwa emigqeni eyabelwe noma esiteshini esabiwe , isimo esenza ukuthi i- gluten ingcolise ukungena kalula.
Ngakho ungenzani? Ukubheja kwakho okuhle kungaba ukunamathela ngemikhiqizo kuphela ebizwa nge-gluten-mahhala noma engavunyelwe i-gluten (izinga eliqinile nakakhulu). Kodwa uma unquma ukungena ngaphandle kwendawo ephephile yokudla okubhalwe nge-gluten, kuzodingeka uvuke ukusheshisa amagama ezithako ezisho i-gluten (kunohlu olude), futhi ufunde izingozi zokudla "akukho -gluten-ingredients "ukudla .
3 - Ukulayishwa ku-Gluten-Free Free Foods
Kuyasilingeka lapho uqala ukudla okungenayo i-gluten ukuze ubeke esikhundleni zonke izintandokazi zakho zokudla okungenamsoco ngezintandokazi ezintsha ezisezintandeni ezisekuqaleni, okukhona, okwamanje ukudla okungenamsoco, kodwa kube khona ukudla okungenamsoco okungenamsoco. Ungangeni esilingweni.
Ngokuqinisekile, kulula ukuthola i -candy-free , ama- crackers nazo zonke izinhlobo zokudla okungekho gluten kuma-shelf esitolo. Ungathola ngisho nezinketho zokudla okusheshayo okungenayo gluten . Kodwa uma ungenawo gluten ngoba uthola ukuthi unesifo se-celiac noma ubuzwe obuningi be-gluten, impilo yakho isivele iyinkinga.
Eqinisweni, uma usuvele uthola ukuthi unesifo se-celiac, kungenzeka ukuthi unesondlo, ngakho-ke kungaba yisikhathi esihle sokudla ngokudla okunempilo ngamathani omsoco owusizo, hhayi ukuthola uhlobo olusha lwama-corn chips uphawu lwe-gluten-free kuphakheji.
Ngokuqinisekile, ungajabulela ukudla okungenakudla okunye okulindelekile ngezinye izikhathi (futhi ezinye kukhona nokukhetha okuhle okunempilo). Kodwa uma ugxila emizamweni yakho yokuhlala ngaphandle kwe-gluten nokudla okunempilo, umzimba wakho uzokubonga ngakho.
4 - Ukunamathela Kanzima Ukuthola Ukudla
Akukhona nje ukusizungeza: ukungena-gluten-free kusho empeleni ukupheka ngaphezulu ... kwezinye izimo okuningi okuningi.
Uma ubukeka kahle ngokudla okulula ngaphambili (i-pizza ka-Domino, noma ubani?), Ungase ube nokushaqeka okumangalisayo: Ngeke ukwazi ukuhleleka nje i-pizza noma isi-Chinese. (I-pizzas e-glino engenayo i-Domino ayilungele ezindaweni ezifanayo njenge-pizzas ejwayelekile yenkampani, ebeka eceleni imikhawulo kulabo abanesifo se-celiac. Okwamanje, izindawo zokudlela zase-Chinese zinezinkinga zabo siqu kulabo abadinga ukudla i-gluten. )
Yebo, ungathola i -pizzas efriziwe engenamakhaza namanye ama-dinner angamahhala angamaqhwa (i-Udi's Gluten-Free, Saffron Road, kanye ne-Amy's Kitchen bonke benza izinketho ezinhle). Kodwa zibiza kakhulu, futhi akuzona zonke ezithengayo.
Ngakho-ke uzobe uzilungise kangcono ukukhipha izimbiza zakho namapanini uma uhamba ungena gluten ... ukupheka kusuka ezithombeni ezintsha, okunempilo kungcono kuwe (ngisho noma kungavumelekile ukuthi umsebenzi omningi kakhulu kunokuchofoza uhlelo lokusebenza lwe-Domino) .
5 - Ukungabi Nokwenza Okufaneleyo Kumakhasimende
Kuyakhuthaza ukubona izindawo eziningi zokudlela ezinezinkinobho ezingenayo i-gluten, futhi ukwazi ukuthi eziningi zokudla kwakho zendawo zithi zingakwenzela ukudla okungekho gluten . Kodwa ungavumeli uqaphele, ngoba ngokuvamile akulula lokho.
Njengoba ukudla okungenalutho kwe-gluten sekutholile ngokwengeziwe, abantu abaningi baye baqala ukudla ukudla okungenayo i-gluten abangadingeki ngempela ukwenza kanjalo. Futhi akuyona into engavamile ukubona ukuthi idinga isidlo se-gluten esitolo sokudlela, kodwa-ke yilale ubhiya noma i-cake ye-gluten y dessert. Lokhu kunomphumela omubi wokwehlukanisa wonke umuntu odinga ukudla i-gluten-mahhala empilweni yakhe.
Ngakho ungenzani? Yebo, uzodinga ukucindezeleka kwisiphakeli sakho (futhi kungenzeka kumphathi noma umpheki) ukuthi ukudla kwakho kufanele kube kakhudlwana kakhulu kwe- gluten noma uzogula. Gcizelela (ngokuqinisekile, ngokuqinisekile) awukwenzi lesi sicelo njengesinqumo sokuphila-uyayidinga ngempela impilo yakho. Lokhu ngethemba ukuthi kuzobahola ukuba bathathe izinyathelo ezingaphezulu ngokudla kwakho.
Ngendlela, ukucabanga okufanayo kuya kokudla okwenziwe abangane nabomndeni-ezimweni eziningi, awukwazi nje ukuzithemba ukukunika ukudla okuphephile (nakhu kungani), futhi uzodinga ukucacisa.
6 - Ukuhlela 'Ukukhohlisa Usuku' (noma Ukuthatha Amathuba Angadingekile)
Uma wena nodokotela wakho ulandelele izinkinga zempilo yakho kulesi sifo se-celiac noma ukuzwela kwe-gluten okungewona i-celiac, empeleni unenhlanhla: Awudingi imithi ebiza kakhulu noma izinqubo, ngoba isimo sakho siyaphathwa ngokuphelele ngokudla ezimweni eziningi.
Akusho ukuthi akufanele ukukopela ekudleni okungenalutho kwe-gluten, ngoba ukukopela kungakuveza kwezinye zezindaba ezibalulekile zezempilo.
Kodwa lezo zingozi azivimbeli abantu abaningi ekukhohliseni: Ucwaningo oluthile oluthola ukuthi ingxenye eyodwa yabantu abaxilongwa ngesifo se-celiac ayinamathele ngokudla kahle ngokwanele ukuvimbela izinkinga ezingenzeka.
Ungavumeli lokhu kube yiwe-ukukopela ekudleni kungaholela ezinkingeni ezivela ekutheni amandla e-vitamin kuya komdlavuza. Ngokudla okuningi okungenamnandi kwe-gluten emakethe kulezi zinsuku, asikho isizathu sangempela sokudlala ngempilo yakho.
7 - Ukukholelwa ekudleni okungenakuGluten kuzoxazulula zonke izinkinga zempilo yakho
Uma unesifo se-celiac noma u-sentivity non-celiac uzwela, kufanele ulindele ukuzizwa ungcono uma uhamba ungenalutho-ukugaya kwakho kufanele kuthuthuke, ungase ubone ezinye izinsizwa ziyanciphisa, futhi cishe uzoba namandla amaningi.
Kodwa ukudla okungeyona isilwane akuyona isimangaliso-ungalindeli ukuthi kuxazululwe zonke izinkinga zempilo zakho ezikhona. Isibonelo, nakuba abanye abantu balahlekelwa isisindo -guten-mahhala, akuwona wonke umuntu owenza ngokude-futhi abantu abaningi empeleni banesisindo.
Futhi, ungacabangi ukuthi iyiphi inkinga yezempilo entsha oyithuthukisayo isifo nje se-celiac isifo noma ukuzwela kwe-gluten. Ngokuqinisekile, i-gluten ibandakanyeke kukho konke kusuka ezinkingeni zokugaya ukudla kuya ezinkingeni zezinzwa, ngakho-ke kulula ukucabanga ukuthi konke kuhlobene. Kulula, kodwa hhayi umqondo omuhle kakhulu.
Njalo ukuphumula kwesisu akusho ukuthi ugcwala (kungase kube isifo somkhuhlane noma ukudla kwesifo). Futhi uma unenkinga ephikisanayo-ngokwesibonelo, ubuhlungu besisu, isifo sohudo, noma ikhanda-naphezu kokudla okungahleliwe okungenalutho, kufanele ngempela ukhulume nodokotela wakho ngokuthola ukuhlolwa okwengeziwe ukuze uqinisekise ukuthi akukho okunye okungalungile.
> Imithombo:
> Villafuerte-Galvez J et al. Izinto ezilawula isikhathi eside isikhathi eside ekudleni okungenalutho lweGluten ezigulini zabantu abadala abanezifo ezibucayi. I-Pharmaceutical Pharmacy & Therapeutics. 2015 Sep; 42 (6): 753-60.