Ukungena-gluten-free kuye kwaba umkhuba omkhulu, futhi abantu abaningi bacabanga ukuthi kufanele bagweme imikhiqizo yobisi kanye. Iningi labantu akudingeki ligweme i-gluten futhi ngokwenza njalo, ubeka ingozi yokuhlupheka ngenxa yokuntuleka kokudla okunomsoco.
Izinkinga ngemikhiqizo yobisi zivame kakhulu kunezinkinga ze-gluten. Isizathu esiyinhloko sokudla imikhiqizo yobisi ukuthola i-calcium eyanele, kanti ngenkathi imikhiqizo yobisi ingumthombo omuhle kakhulu we-calcium, ungayithola kokunye ukudla.
Yini ehambisana nalezi zimo?
I-Gluten yiprotheni etholakala ngotshani, ibhali, ne-rye. Kuyasiza ukunikeza isinkwa ukuma kwayo. Abantu abanesifo se-celiac noma ukuzwela kwe-gluten badinga ukudla okungenamsoco we- gluten - kungenjalo, bangabhekana nezinkinga ezimbi zokugaya, ukulahlekelwa isisindo, nezinye izinkinga zempilo.
Imikhiqizo yobisi iqukethe i-lactose ifomu ushukela. Abantu abanezinkinga ze-lactose abakwazi ukuthatha i-lactose futhi banenkinga yamathumbu lapho bedla imikhiqizo yobisi.
Lezi zimo akuzona zonke ezingavamile, kodwa aziphazamisi wonke umuntu.
Isifo se-Celiac sithinta umuntu oyedwa kulawo wonke ama-140. Ukungavumelani kwe-Lactose kuvame kakhulu, ikakhulukazi kubantu abathile. Cishe u-1 kulawo wonke ama-Caucasian analo, futhi cishe amaphesenti angama-80 ase-Asiya namaMelika aseMelika, amaphesenti angu-75 ase-Afrika aseMelika kanye nesigamu sama-Hispanics anaso.
Uma ucabanga ukuthi unayo yalezi zimo, kufanele ukhulume nomhlinzeki wakho wezempilo mayelana nokukhathazeka kwakho.
Uma unenkinga, isidlo sokudla noma ukudla okunomsoco singakusiza ukuba uhlele ukudla okucatshangelwa lezi zimo futhi usadla ukudla okunomsoco nokunomsoco.
Kodwa ngangicabanga ukuthi ukudla gluten kwangenza ngibe nesisindo?
Akusho. Ukusebenzisa amakholori amaningi kunokushisa yisizathu sokuthi abantu bathole isisindo.
Kungase kube khona ukungafani emzimbeni wakho we-metabolism uma kuqhathaniswa nabanye abantu, futhi izimo ezithile zezempilo zingathinta isisindo sakho, kodwa ekugcineni kungama-calories ahamba ngokuqhathaniswa nama-calories ashise.
Ukudla kwe-fad ngokuvamile kudinga ukuba ugweme amaqembu okudla athile njengezinhlamvu noma imikhiqizo yobisi. Noma bakhetha ukudla okukhethekile okuqukethe izingxenye ezithile ezifana ne-gluten noma i-phytic acid, bethi akubi kuwe, noma bangabhekisela kubo njengezakhi zemithi - into ezwakalayo esabekayo kodwa ingekho.
Ungalandeli ukudla kwamafayili. Vele musa.
Iningi lezinhlobonhlobo zezinwele liza futhi lihambe ngokushesha - mhlawumbe ngenxa yokuthi kunzima ukulandela isikhathi eside, futhi akusizi ukuthi ulahlekelwe noma ugcine isisindo sakho.
Lezi zindlela zokudla ezifakiwe azixhomeke ekuhlolisweni okucatshangelwayo kokucutshungulwa kwesikhathi eside noma yiziphi izimangalo zempilo ezizuzayo, kodwa zingase zame ukuzwakala isayensi. Ukuthatha imizuzu embalwa ukubukeza imithombo yabo kubonisa ukuntuleka kobufakazi ngaphandle kwemibono nemicabango.
Indlela engcono kakhulu yokubuka isisindo sakho futhi unikeze umzimba wakho yonke imfuyo oyidingayo ukulandela ukudla okunokulinganisela okunempilo . Khetha ukudla okuhlukahlukene kusuka eqenjini ngalinye lokudla ukuze uqinisekise ukudla okwanele kwama-macronutrients, ama-fibre, amavithamini, namaminerali:
- Izithelo nemifino: izinkomishi ezimbili noma ezintathu zezithelo nemifino usuku ngalunye.
- Izinhlamvu nezitshalo: okungenani isigamu sakho sezinhlamvu kumele sibe yizinhlamvu eziphelele.
- Imithombo yamaprotheni: khetha imithombo yamaphrotheni enamafutha aphansi njengenyama enomzimba, izinkukhu, izinhlanzi zasolwandle, inhlanzi noma i-legumes.
- Ukudla kwezidakamizwa: udinga izimboni ezimbili noma ezintathu zezimbuzi noma ezinye ukudla okunomsoco we-calcium nsuku zonke.
- Amafutha namafutha: thola kancane kancane amafutha enempilo njengamafutha omega-3 namafutha e-monounsaturated.
Kubalulekile ukubuka ubungako bakho besigaba bese ugcina ukudla kwakho kwekhalori ezingeni elikuvumela ukuba ufinyelele futhi ulondoloze isisindo esinempilo.
Imithombo:
I-Academy Yokudla Ne-Dietetics. "Indlela Yonke Yokudla Yokudla Okunempilo." http://www.eatright.org/About/Content.aspx?id=8356.
I-Harvard Health Letter. "Ngokucabangela ukudla okungenakudla kweGluten." http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2013/April/considering-a-gluten-free-diet
I-Medscape. "I-Lactose ukungabekezelelani." http://emedicine.medscape.com/article/187249-overview#a0199.
Rubio-Tapia A1, Ludvigsson JF, Brantner TL, Murray JA, Everhart JE. "Ukusabalala kwesifo se-celiac e-United States." Am J Gastroenterol. 2012 Oct; 107 (10): 1538-44; imibuzo 1537, 1545. http://www.ncbi.nlm.nih.gov/pubmed/22850429.