Funda malunga nokutya okungenagluten

Ekutyeni okungenagluten, awuyityi ingqolowa, irye nerhasi. Oku kutya kune-gluten, uhlobo lweprotein. Ukutya okungahambisani ne-gluten lolona nyango luphambili lwezifo ze-celiac. Abanye abantu bakholelwa ukuba ukutya okungenagluten kunokunceda ekuphuculeni ezinye iingxaki zempilo, kodwa kukho uphando oluncinci lokuxhasa le ngcamango.

Abantu balandela ukutya okungenayo i-gluten ngezizathu ezininzi:

Isifo seCeliac. Abantu abanale meko abanakudla i-gluten kuba ibangela impendulo yomzimba yomzimba eyonakalisa ulungelelwaniso lwephepha labo le-GI. Le mpendulo ibangela ukudumba emathunjini amancinci kwaye yenze kube nzima emzimbeni ukufumana izondlo kukutya. Iimpawu zibandakanya ukuqunjelwa, ukuqhina, kunye norhudo.

Ubuntununtunu beGluten. Abantu abanobuntununtunu be-gluten abanasifo se-celiac. Ukutya i-gluten kubangela uninzi lweempawu ezifanayo njengesifo se-celiac, ngaphandle komonakalo wesisu.

Ukunganyamezelani kweGluten. Oku kuchaza abantu abaneempawu kwaye banakho okanye bangabinaso isifo se-celiac. Iimpawu zibandakanya ukuqunjelwa, ukuqunjelwa, isicaphucaphu, kunye norhudo.

Ukuba unayo enye yezi meko, ukutya okungenagluten kuya kunceda ukulawula iimpawu zakho. Inceda ekuthinteleni iingxaki zempilo kubantu abanesifo se-celiac. Ukuba ukrokrela ukuba unayo enye yezi meko, thetha nomboneleli wakho wezempilo ngaphambi kokwenza naluphi na utshintsho lokutya.

Amanye amabango ezempilo. Abanye abantu baya kwi-gluten-free kuba bakholelwa ukuba inokukunceda ukulawula iingxaki zempilo ezinjengeentloko, ukudakumba, ukudinwa kwexesha elide (okungapheliyo) kunye nokuzuza ubunzima. Nangona kunjalo, la mabango awanabungqina.

Kuba usike lonke iqela lokutya, ukutya okungenagluten unako kukubangela ukuba wehlise umzimba. Nangona kunjalo, kukho izidlo ezilula ekufuneka zilandelwe ukunciphisa umzimba. Abantu abanesifo se-celiac bahlala befumana ubunzima ngenxa yokuba iimpawu zabo ziphucula.

Kule ndlela yokutya, kuya kufuneka ufunde ukuba kukuphi ukutya okuqukethe i-gluten kwaye ukubaphephe. Oku akukho lula, kuba i-gluten ikukutya okuninzi kunye neemveliso zokutya.

Ukutya okuninzi akukho gluten ngokwendalo, kubandakanya:

• Iziqhamo nemifuno
• Inyama, intlanzi, iinkukhu kunye namaqanda
• Iimbotyi
• Amandongomane nembewu
• Iimveliso zederi

Ezinye iinkozo kunye nesitatshi zilungile ukuba zingatya, ukuba nje azizukubhokisiwa kunye nesinongo:

• IQuinoa
• Amaranth
• I-Buckwheat
• Ingqolowa
• Millet
• Ilayisi

Unokuthenga kwakhona iinguqulelo ezingenagluten zokutya ezinje ngesonka, umgubo, iziqwengana kunye nee-cereals. Ezi mveliso zenziwe ngerayisi kunye nezinye iintlobo ezingenayo i-gluten. Gcina ukhumbula ukuba zihlala ziphezulu kwiswekile kunye neekhalori kwaye ziphantsi kwifayibha kunokutya ezikuthathayo.

Xa ulandela oku kutya, kufuneka uphephe ukutya okuqukethe i-gluten:

• Ingqolowa
• Irhasi (oku kubandakanya imithombo, incasa yemithombo, neviniga yemithombo)
• Rye
• I-Triticale (ingqolowa esiphambanweni phakathi kwengqolowa nerye)

Kufuneka ukunqande oku kutya kuqulethe ingqolowa:

• IBulgur
• Umzala
• Umgubo weDurum
• UFarina
• Umgubo kaGraham
• Kamut
• Semolina
• Ipelwe

Qaphela ukuba "ukukhululeka kwengqolowa" akusoloko kuthetha ukuba akukho gluten. Ukutya okuninzi kunegluten okanye umkhondo wengqolowa. Funda ileyibhile kwaye uthenge kuphela iindlela ze "gluten simahla" ze:

• Isonka kunye nezinye izinto ezibhakiweyo
• Iipasta
• Ukutya okuziinkozo
• Abaqhekezi
• Ibhiya
• Isosi yesoyi
• Seitan
• Ukutya
• Ukutya okubethiweyo okanye okunqatyisiweyo
• Oats
• Ukutya okuhlanganisiweyo, kubandakanya ukutya okubandayo, iisuphu, kunye nemixube yelayisi
• Ukunxitywa kwesaladi, iisosi, ii-marinades, kunye neer gravies
• Ezinye iilekese, licorice
• Amanye amayeza kunye neevithamini (i-gluten isetyenziselwa ukudibanisa iipilisi)

Ukutya okungenagluten yindlela yokutya, ngenxa yoko umthambo awufakwanga njengenxalenye yesicwangciso. Nangona kunjalo, kuya kufuneka wenze umthambo ubuncinci imizuzu engama-30 ngosuku kwiintsuku ezininzi zempilo entle.

Abantu abanesifo se-celiac kufuneka balandele ukutya okungahambisani ne-gluten ukukhusela umonakalo emathunjini abo.

Ukuphepha i-gluten akuyi kuyiphucula impilo yakho ukuba awutyi ukutya okusempilweni. Qiniseka ukuba ubeke endaweni yonke ukutya okuziinkozo, iziqhamo, kunye nemifuno endaweni yegluten.

Ukutya okuninzi okwenziwe ngomgubo wengqolowa kuqiniswe ngeevithamini kunye neeminerals. Ukusika ingqolowa kunye nezinye iinkozo kungakushiya ungafumani zondlo zinje ngezi:

• Ikhalsiyam
• Ifayibha
• Umntu
• Intsimbi
• Niacin
• Riboflavin
• Thiamin

Ukufumana zonke iivithamini kunye neeminerals ozifunayo, yitya iintlobo ngeentlobo zokutya okusempilweni. Ukusebenza nomboneleli wakho okanye isazi sokutya kunokunceda ekuqinisekiseni ukuba ufumana isondlo esifanelekileyo.

Ngenxa yokuba ukutya okuninzi kune-gluten, oku kunokuba kukutya okunzima ukulandela. Ingaziva kuthintela xa uyokuthenga okanye utya ngaphandle. Nangona kunjalo, njengoko ukutya kuye kwathandwa ngakumbi, ukutya okungenagluten kuye kwafumaneka kwiivenkile ezininzi. Kwakhona, ezininzi iivenkile zokutya ngoku zibonelela ngokutya okungahambisani ne-gluten.

AmaZiko ezeMpilo kaZwelonke anePhulo lokuQatshelwa kweCeliac ku-celiac.nih.gov ngolwazi kunye nezixhobo.

Unokufumana ulwazi malunga nesifo se-celiac, ubuntununtunu be-gluten, kunye nokupheka okungenasifo se-gluten kule mibutho:

• Ngaphandle kweCeliac- www.beyondceliac.org
• Isiseko seZifo zeCeliac - celiac.org

Kukho nenani leencwadi malunga nokutya okungahambelani ne-gluten. Eyona nto ukubheja kwakho kukufumana ebhaliweyo yingcali yokutya.

Ukuba ucinga ukuba unokuba nesifo se-celiac okanye uvakalelo lwe-gluten, thetha nomboneleli wakho. Kuya kufuneka uvavanyelwe isifo se-celiac, esisimo esibi.

Ukuba unempawu zobuntununtunu okanye ukunganyamezelani, musa ukuyeka ukutya ngaphandle kokuvavanywa kwesi sifo. Unokuba nemeko eyahlukileyo yezempilo ukuba ukutya okungenagluteni akunakukunyanga. Kwakhona, ukulandela ukutya okungenayo i-gluten kwiinyanga okanye iminyaka emininzi kunokwenza kube nzima ngakumbi ukufumanisa ngokuchanekileyo isifo se-celiac. Ukuba uyeka ukutya i-gluten ngaphambi kokuba kuvavanywe, kuya kuchaphazela iziphumo.

I-Celiac kunye ne-gluten

I-Lebwohl B, luhlaza PH. Isifo seCeliac. Ku: UFeldman M, uFriedman LS, uBrandt LJ, ii-eds. Sleisenger & Fordtran's Amathumbu kunye nezifo zesibindi. Ngomhla we-11. IPhiladelphia, PA: Elsevier; 2021: isahl. 107.

URubio-Tapia A, isazisi seNduli, uKelly CP, uCalderwood AH, uMurray JA; Ikholeji yaseMelika yeGastroenterology. Izikhokelo zeklinikhi ze-ACG: ukufumanisa isifo kunye nokulawula isifo se-celiac. NdinguJ Gastroenterol. Ngo-2013; 108 (5): 656-676. IINKCUKACHA: 23609613 pubmed.ncbi.nlm.nih.gov/23609613/.

Semrad CE. Sondela kwisigulana ngesifo sorhudo kunye ne-malabsorption. Ku: IGoldman L, iSchafer AI, ii-eds. Amayeza eGoldman-Cecil. Ngomhla wama-26. IPhiladelphia, PA: Elsevier; 2020: isahl. 131.

USkodje GI, uSarna VK, uMinelle IH, et al. I-Fructan, endaweni ye-gluten, inciphisa iimpawu kwizigulana ezinokuzixela kwe-non-celiac gluten sensitivity. Gastroenterology. Ngo-2018; 154 (3): 529-539. IINKCUKACHA: 29102613 pubmed.ncbi.nlm.nih.gov/29102613/.

• Isifo seCeliac
• Ubuthathaka beGluten