Ungase ubone izinguquko zesisindo namazinga aphezulu wezamandla
Uma uqala ukudla okungenayo i-gluten, imiphumela emibi ingafaka izinguquko kwisisindo sakho (noma ukuzuza noma ukulahleka), ukuthuthukiswa ezingeni lakho lamandla, nokuthuthukisa isimo sakho somsoco. Ezimweni eziningi, lemiphumela emibi iyasiza.
Noma kunjalo, ukudla okungenalutho kwe-gluten kungabangela nemiphumela emibi engathandeki. Isibonelo, ungase uthole ukuthi uhlupheka kakhulu ngenxa yokuqothulwa, ngoba ukudla okuningi okungenayo gluten kunomfutho omncane. Futhi ungakuthola uthole ngokuphawulekayo ukuzwela kakhulu ekungcoleni kwe-gluten ekudleni okudlayo.
Ukuzibuza ukuthi yini ongayilindela endleleni yemiphumela emibi lapho uqala ukudla okungenamsoco we-gluten? Nakhu okumele ukwazi.
1 - Isisindo sakho singashintsha
Kungakhathaliseki ukuthi uqala ukukhululeka ngokweqile noma ukukhuluphala ngokweqile, isisindo sakho cishe sizohamba emazingeni ajwayelekile uma uthola ukuthi unesifo se-celiac futhi uqale ukulandela ukudla okungahambisani ne-gluten.
Nakuba abantu abaningi bacabanga ukuthi wonke umuntu osanda kutholakala ukuthi une-celiac unesisindo esiphansi, ucwaningo luye lwabonisa ukuthi iningi liyisisindo esivamile, kuyilapho abaningi bekhuluphele kakhulu. Isibonelo, isifundo esisodwa esitholwe cishe ngamaphesenti angu-61 we-celiacs asanda kutholakala ayebhekwa njengesisindo esivamile, amaphesenti angu-17 ayengaphansi kwesisindo sokuphakama kwawo, kanti amaphesenti angu-22 ayedlulele noma akhuluphele.
Ukulandela izifo zabo, iziguli ezingaphansi kwesisindo zivame ukuba nesisindo, kuyilapho iziguli ezikhuluphele kakhulu futhi zikhuluphele zivame ukunciphisa isisindo. Izisindo ezivamile zesisindo zazijwayele ukuhlala ngesisindo esivamile.
Ngakho-ke, uma ukhuluphele ngokweqile noma unesisindo esiphansi lapho uthola ukuxilongwa, ungase ulindele ukubona isisindo sakho sivame ukujwayelekile njengemiphumela emibi yokudla okungenayo i-gluten. Kodwa-ke, uma uthola ukudla okuningi okungekho ukudla okungenakudla kwe-gluten (okuvame ukuthi kube ngamakholori aphezulu futhi okuncane kunomsoco, njengabalingani bawo abavamile), ungazitholela ukupakisha ngamakhilogremu ambalwa angadingeki. Ngakho qaphela.
2 - Ukungabekezelelani kwakho kwe-Lactose Kungase kuthuthukise
Ama-celiacs amaningi asanda kutholakala awakwazi ukugaya i-lactose, ushukela olutholakala ebisi nemikhiqizo yobisi, njenge-ayisikhilimu ne-yogurt. Lokhu kubangelwa ukulimala emathunjini okubangelwa yisifo se-celiac-i-vest intestinal yethu iyabangela ukugaya i-lactose, futhi uma ibhujiswe ukusabela ku-gluten ekudleni kwethu, asikwazi ukugaya i-lactose. Ngakho-ke ungase uzithole ungenalo ubisi kanye ne-gluten .
Kodwa-ke, njengoba umonakalo wakho wamathumbu (owaziwa ngokuthi i-villous atrophy) uqala ukuphulukisa, ungase uqale ukubekezelela ukudla okwenziwe i-lactose futhi njengomphumela ohlangothini wokudla kwakho okungenayo i-gluten. Lindela ukuthi lolu shintsho luhambe kancane, ikakhulukazi uma ukubekezelelana kwakho kwe-lactose kube nzima kakhulu-zama inani elincane kakhulu lemikhiqizo yobisi ekuqaleni ukubona ukuthi umzimba wakho uphendukela kanjani.
Izimpawu zokungabekezelelani kwe-lactose zihlanganisa isifo sohudo, igesi, nokubhubhisa, ngakho uma uzwa lezi emva kokukhishwa okukhulu komkhiqizo wobisi, buyela emuva isikhashana ngaphambi kokuzama futhi. Futhi ungazama ukunciphisa i-lactose noma ubisi lwe-lactose mahhala ukuze ubone ukuthi umzimba wakho uphenduka kangcono kulawo mikhiqizo.
Uma ungadli imikhiqizo yobisi, qiniseka ukuthi uthola i-calcium ngokwanele ngezinye izindlela, njengokuthatha isithasiselo se-vithamini esingenalo gluten.
3 - Ungase Uphendule Ngokubi Ku-Gluten Cross-Contamination
Ngesikhathi usudla i-gluten nsuku zonke, kungenzeka ukuthi awuzange usabele ezimweni ezithile ze-gluten ingestion. Kodwa-ke, uma usususa ekudleni kwakho, ungathola umzimba wakho uphatha kabi ngokungahambisani nokudla okwenziwe yi-gluten ekudleni kwakho-noma ukulunywa ikhekhe eligcwala i-gluten ongeke ukwazi ukumelana nalo. Lokhu kungenye yemiphumela emibi kakhulu yokudla ye-gluten-free.
Ukusabela ku-gluten ekudleni kwakho kungafika ngokushesha (kungakapheli ihora lesigamu kwezinye izimo), noma kungase kungabonakali kuze kube usuku olulandelayo noma ngisho nangemva kwalokho. Izimpawu zakho zokugaya zingase zifike ngesimo sohudo, ukuqothulwa, ubuhlungu besisu, reflux, igesi, noma ngisho nokuhlanza. Phakathi naleso sikhathi, ungase ubhekane nezinye izimpawu, kuhlanganise ukukhathala, ubuhlungu obuhlangene, ubuchopho bubuchopho, ngisho nezinkinga zokucindezeleka ngenxa ye-gluten.
Konke lokhu kusuka ku-crumb? Yebo, ukusabela komzimba wethu okunamandla ekudleni kokuqukethwe kwe-gluten kungaba yinto emangalisa uma usuke ungenayo i-gluten.
Noma kunjalo, ungakhathazeki uma uthola lezi zimpawu eziphindaphindiwe-futhi ubheke lawa macebiso okubuyisela ekuzaleni ngengozi. Uma usukwazi ukusebenza futhi, hlola ukudla kwakho ukuze ubone lapho ungase uthole khona gluten efihliwe. Khumbula ukuthi uhlale udlala ngokuphephile uphinde upheke izindlela zokupheka ezingenalo i-gluten.
4 - Ngeke Uthole I-Fiber Enough Ekudleni kwakho
Imikhiqizo yonke yesinkwa yesinkwa ihlinzeka ngobuningi befiber kumadlo abantu abaningi. Kodwa uma ushiya i-gluten, ushiywe ngemikhiqizo egcwele okusanhlamvu okumele uyikhethe-ngeshwa, izinkwa eziningi ezingenayo i-gluten nezinye izinto eziphekwe aziqukethe i-fiber kakhulu, ngakho-ke i- fiber encane kakhulu idla i-gluten ejwayelekile -free yokudla side effect.
Lesi simo sithuthuka ngandlela-thile, futhi ezinye izinhlobo zezinkwa zesinkwa se-gluten zikhiqiza isinkwa esenziwe ngezinhlamvu ezigcwele. Kodwa-ke, ukuthola i-fibre eyanele ekudleni okungenayo i-gluten kusalokhu kuyimingeni encane, futhi abanye abantu bahlupheka ngenxa yokuqothulwa ngoba abatholi fiber ngokwanele ekudleni kwabo.
Ngakho ungenzani? Ungazama ukufaka imithombo ye-fibre ekudleni kwakho. Isibonelo, ungabheka ngokuqondile isinkwa esingenalutho se-gluten, futhi ucabange ukwengeza ubhontshisi obuningi nemifino, kanye nezithelo nemifino esisha, epulatifheni yakho. Amantongomane kanye nembewu nazo ziphezulu fiber futhi zenza kalula ukudlala ukudla okulula-gluten.
Uma ubhaka isinkwa sakho (njengoba abanye bethu besenza), ungase uthande ukucabangela ukugawula ufulawa wakho kuwo wonke amahlamvu angenalutho-gluten-nalu uhlu lwezinhlamvu ezinhlanu zama- gluten ezingenayo ezithakazelisayo ukuze uzame, eziningi zazo eziphezulu fiber . Ungakwazi futhi ukuthatha isithasiselo se-fiber esingafani.
Noma yini oyenzayo, ungangeze amanani amaningi e-fiber ekudleni kwakho konke ngesikhathi esisodwa, ngoba leyo fiber eningi ingaphazamisa indlela yakho yokugaya futhi ibangele ukubhoboza. Futhi, uma usalokhu unzima nokuqothulwa noma ukhathazekile ngokuthi awutholi fiber okwanele, khuluma nodokotela wakho mayelana nezinketho zakho.
5 - Kufanele Ubukele Ama-Your Nutrients
Ngaphambi kokungahambisani ne-gluten, abaningi bethu bathola amanye amavithamini ensimbi ne-B ekukhiqizeni imikhiqizo kafulawa wekoro. Njengoba leyo mikhiqizo isuke ingavinjelwe ekudleni okungenalutho, abanye abantu abawutholi ngokwanele kulawo mzimba ngenkathi bedla ukudla okungenayo gluten (imikhiqizo eminingi ebhakabhaka engenakho i-gluten ayiqinisekisile amavithamini namaminerali engeziwe).
Ngakho-ke, kufanele uqaphele ukunakekelwa kwakho kwe-thiamin, riboflavin, i-naacin, ne-folic acid (wonke amavithamini B), kanye nokudla kwakho kwensimbi, ukuqinisekisa ukuthi uthola izibonelelo zansuku zonke eziphakanyisiwe.
Ungakwazi ukulayisha izithelo nemifino emisha (amaningi aqukethe amazinga aphezulu amavithamini B), ungazama izitshalo ezingenalutho ze-gluten (eziningi zazo eziqinisiwe), noma ungacabangela ukuthatha isengezo ukwenza noma yikuphi ukuphelelwa komsoco okwenzekayo njengomphumela ohlangothini wokudla okungenalutho lwe-gluten.
6 - Izwi kusuka
Ngokusobala, ezinye zalezi zemihelo emibi yokudla yokudla nge-gluten zamukelekile (isisindo sokulahlekelwa uma usaphezu ngokweqile, isibonelo). Kodwa abanye bangase bangamukeleki nhlobo. Akuyona into ejabulisayo ukuthola ukuzwela okuningi ukulandelela i-gluten, isibonelo.
Njengoba usebenza ngendlela yakho ezinyangeni ezimbalwa zokuqala, khumbula ukuthi nakuba ukudla kumelela ushintsho olukhulu lokuphila (futhi luphethe ijika eliphakeme lokufunda), cishe ungalindela lemiphumela emibi ekugcineni.
Noma kunjalo, uma uthola ukuthi usenenkinga yokuqothulwa noma amazinga omzimba emva kwezinyanga eziyisithupha noma ngaphezulu kokudla okungenayo i-gluten, khuluma nodokotela wakho mayelana nokudluliselwa kumculi wezilwane obhekene nokudla. Lowo muntu angakusiza ukuthi ubone izindawo zenkinga bese uzilungisa.
> Imithombo:
> I-Beth Israel i-Deaconess Medical Centre. I-Gluten ne-Gluten-Free Diet.
> Cheng J. et al. Inkomba yomzimba womzimba kulesi sifo se-celiac: umphumela ozuzisayo wokudla okungenayo i-gluten. Journal of Gastroenterology Clinic. 2010 Mga; 44 (4): 267-71.
> I-National Digestive Diseases Information Clearinghouse. Ukwehlukana kwe-Lactose.