Ukutya okuSimahla kweGluten: Isikhokelo saBaqalayo ngesiCwangciso seSidlo

Umxholo

• Yintoni iGluten?
• Kutheni le nto iGluten ingalunganga kwabanye abantu
• Isifo seCeliac
• Ubuntununtunu obungaCeliac Gluten
• Ukutya ekufuneka sikuphephe
• Ukutya ukuze utye
• Izibonelelo zezeMpilo zokutya okuSimahla kweGluten
• Ngamana unokunciphisa iiMpawu zokuGaya
• Ngaba unokunciphisa ukuvuvukala okungapheliyo kwabo banezifo zeCeliac
• Ngamana angakhulisa amandla
• Unokukunceda ukuba wehlise ubunzima
• Iziphumo ezibi
• Umngcipheko wokunqongophala kwesondlo
• Ukuqunjelwa
• Iindleko
• Unokwenza ukuba ukuHlalana kube nzima
• Imenyu yasimahla yeGluten
• uMvulo
• uLwesibini
• uLwesithathu
• uLwesine
• uLwesihlanu
• uMgqibelo
• iCawe
• Iingcebiso eziluncedo
• Umgca osezantsi

Ukutya okungenagluteni kubandakanya ngaphandle kokutya okune-protein ye-gluten, kubandakanya ingqolowa, irye nerhasi.

Uninzi lwezifundo kwizidlo ezingenalo i-gluten zenziwe kubantu abanesifo se-celiac, kodwa kukho enye imeko ebizwa ngokuba yi-gluten sensitivity ebangela iingxaki nge-gluten.

Ukuba awunyamezeleki kwi-gluten, kuya kufuneka uyiphephe ngokupheleleyo. Ukuba akunjalo, uya kufumana ukungakhululeki okukhulu kunye nefuthe elibi kwimpilo (,).

Nantsi isikhokelo esipheleleyo kukutya okungahambisani ne-gluten, kubandakanya imenyu yesampulu emnandi. Kodwa kuqala, masiqale ngeziseko.

Yintoni iGluten?

IGluten lusapho lweeproteni ezifumaneka kwingqolowa, irhasi, irye kunye nopelo.

Igama layo livela kwigama lesiLatini elithetha “iglu,” njengoko linika umgubo ngokuncangathi xa uxutywe namanzi.

Le propati ifana neglu inceda i-gluten ukuba yenze inethiwekhi encangathi enika isonka amandla okunyuka xa ubhakiwe. Ikwabonelela ngesonka ukuhlafuna okuhlaziyayo kunye nokwanelisayo ().

Ngelishwa, abantu abaninzi baziva bengonwabanga emva kokutya ukutya okune-gluten. Eyona mpendulo imbi kakhulu ibizwa ngokuba sisifo se-celiac.

Isifo seCeliac sisifo sokuzimela komzimba apho umzimba uzenzakalisa ngempazamo. Isifo seCeliac sichaphazela ukuya kuthi ga kwi-1% yabemi kwaye sinokonakalisa amathumbu ().

Ukuba ukutya i-gluten kukwenza uzive ungonwabanga, kungcono uxelele ugqirha wakho.

Ezi zezona ndlela zixhaphakileyo zokuvavanya isifo se-celiac ():

• Uvavanyo lwegazi. Uvavanyo lwegazi luya kujonga izilwa-buhlungu ezingadibani ngendlela eyiyo neprotein ye-gluten. Olona vavanyo luqhelekileyo luvavanyo lwe-tTG-IgA.
• I-Biopsy evela emathunjini akho amancinci. Abantu abanoluvavanyo lwegazi oluchanekileyo baya kufuna ukuba babe ne-biopsy. Le yinkqubo apho isampuli encinci ithathwa kwisisu sakho kwaye ikhangelwe umonakalo.

Kungcono ukuvavanyelwa isifo se-celiac ngaphambi kokuzama ukutya okungenagluten. Ngaphandle koko, kuya kuba nzima ukuba ugqirha wakho akuxelele ukuba unesifo se-celiac okanye cha.

Abantu abangenaso isifo se-celiac kodwa baziva ngathi banokuba novakalelo kwi-gluten banokuzama ukutya okungqongqo okungahambisani ne-gluten kwiiveki ezimbalwa ukubona ukuba iimpawu zabo ziyaphucuka na. Qiniseka ukuba ufuna uncedo kugqirha okanye kwisazi sokutya.

Emva kweeveki ezimbalwa, unokuphinda ukwazise ukutya okune-gluten kwisidlo sakho kunye novavanyo lweempawu. Ukuba ukutya okungenagluten akuncedi iimpawu zakho, kusenokwenzeka ukuba enye into ibangela iingxaki zokugaya ukutya.

IGluten lusapho lweeproteni ezifumaneka kwiinkozo ezithile. Ukuyitya kubangela iziphumo eziyingozi kubantu abanesifo se-celiac kunye novakalelo lwe-gluten.

Kutheni le nto iGluten ingalunganga kwabanye abantu

Uninzi lwabantu lunokutya i-gluten ngaphandle kokufumana iziphumo ebezingalindelekanga.

Nangona kunjalo, abantu abane-gluten intolerance okanye isifo se-celiac abanakukunyamezela.

Abantu abanezinye iingxaki ezinjengengqolowa yokungezwani komzimba kunye novakalelo lwe-non-celiac gluten bahlala bekhusela i-gluten.

Ngaphandle kokungabikho komzimba, kukho izizathu ezibini ezibangela ukuba umntu afune ukuphepha i-gluten.

Isifo seCeliac

Isifo seCeliac sichaphazela ukuya kuthi ga kwi-1% yabantu kwihlabathi liphela ().

Sisifo sokuzimela komzimba apho iimpazamo zomzimba njengelisoyikiso lwangaphandle. Ukususa esi “sisongelo,” umzimba uyasabela kwaye uhlasele iiproteni zegluten.

Ngelishwa, olu hlaselo lonakalisa neendawo ezingqongileyo, ezinje ngodonga lwesisu. Oku kunokukhokelela kwiziphene zezinongo, iingxaki zokugaya ukutya ezinzima kunye ne-anemia, kunye nokwandisa umngcipheko wezifo ezininzi eziyingozi ().

Abantu abanesifo se-celiac bahlala befumana iintlungu ezibukhali esiswini, urhudo, ukuqhina, irhashalala, ukungonwabi esiswini, ukudumba, ukwehla kobunzima, i-anemia, ukudinwa nokudakumba ().

Into enomdla kukuba, abanye abantu abanesifo se-celiac abazifumani iimpawu zokugaya ukutya. Endaweni yoko, banokufumana ezinye iimpawu ezinje ngokudinwa, uxinzelelo kunye ne-anemia.

Nangona kunjalo, ezi mpawu ziqhelekile nakwezinye iimeko zonyango, ezenza kube nzima ukufumanisa isifo (celiac disease).

Ubuntununtunu obungaCeliac Gluten

Ubuntununtunu obungenayo i-celiac gluten kukholelwa ukuba bunokuchaphazela i-0.5-13% yabantu ().

Abantu abachazwa njengabanobuzaza obungenayo i-celiac gluten test abavavanyi ukuba banesifo se-celiac okanye isifo sengqolowa. Nangona kunjalo, basaziva bengonwabanga emva kokutya i-gluten ().

Iimpawu ze-non-celiac gluten sensitivity ziyafana nezo zesifo se-celiac kwaye zibandakanya iintlungu zesisu, ukudumba, ukutshintsha kwesisu, ukudinwa kunye nerhashalala okanye irhashalala ().

Nangona kunjalo, uvakalelo lwe-non-celiac gluten luphikisana kakhulu. Ezinye iingcali zikholelwa ukuba obu buntununtunu bukho, ngelixa abanye bakholelwa ukuba konke kusezintloko zabantu.

Umzekelo, olunye uphononongo luvavanye le ithiyori kubantu abangama-35 abanobuntununtunu obungenaloyeliac. Oososayensi banike abathathi-nxaxheba zombini umgubo ongenagluteni kunye nomgubo osekwe kwingqolowa ngamaxesha ahlukeneyo ngaphandle kokubachonga.

Bafumanise ukuba isibini kwisithathu sabantu asinakuchaza umahluko phakathi komgubo ongenagluten kunye nomgubo osekwe kwingqolowa. Ngapha koko, phantse isiqingatha sabathathi-nxaxheba babeneempawu ezimbi emva kokutya umgubo ongenagluten (9).

Kwakhona, ezi mpawu zinokubangelwa zezinye izinto ezicaphukisayo ezinje nge-FODMAPS -iicarbohydrate ezimfutshane ezinokubangela iingxaki zokwetyisa ().

Nangona kunjalo, obunye ubungqina bubonisa ukuba ubuntununtunu be-gluten bukhona ().

Ekupheleni kosuku, ubungqina obujikeleze ubuntununtunu be-gluten obungenayo i-celiac buxubiwe. Nangona kunjalo, ukuba ucinga ukuba i-gluten ikwenza ungakhululeki, kungcono wazise ugqirha wakho.

Uninzi lwabantu luyakwazi ukunyamezela i-gluten, kodwa kubangela iingxaki kubantu abanesifo se-celiac kunye ne-non-celiac gluten sensitivity.

Ukutya ekufuneka sikuphephe

Ukuthintela ngokupheleleyo i-gluten kunokuba ngumceli mngeni.

Kungenxa yokuba ifumaneka kwizithako ezininzi eziqhelekileyo ezongezwa ekutyeni.

Le yeyona mithombo iphambili yegluten ekutyeni:

• Ukutya okusekwe kwingqolowa njengengqolowa yengqolowa, umgubo wengqolowa, isipelingi, idurum, ikamut kunye nesemolina
• Irhasi
• Rye
• I-Triticale
• IMalt
• Igwele leBrewer

Apha ngezantsi kukho ukutya okunokuba nezithako eziqukethe i-gluten eyongeziweyo kubo:

• Isonka. Zonke isonka esisekwe kwingqolowa.
• Ipasta. Zonke iipasta ezisekwe kwingqolowa.
• Ukutya okuziinkozo Ngaphandle kokuba kubhalwe i-gluten-free.
• Izinto ezibhakiweyo. Iikeyiki, iicookies, iimuffins, ipitsa, iimvuthuluka zezonka kunye neebhaki.
• Ukutya okulula. Iilekese, imivalo ye-muesli, ii-crackers, ukutya okulungiselelwe kwangaphambili, amandongomane aqhotsiweyo, iichips kunye neepopcorn, ii-pretzels.
• Iisosi. Isosi yesosi, isosi ye-teriyaki, isosi ye-hoisin, ii-marinades, iilokhwe zesaladi.
• Iziselo. Ibhiya, iziselo ezinxilisayo.
• Okunye ukutya. Umzala, umhluzi (ngaphandle kokuba kubhalwe i-gluten-free).

Indlela elula yokuphepha i-gluten kukutya okungagqitywanga, ukutya okukodwa. Ngaphandle koko, kuya kufuneka ufunde iilebheli zokutya zokutya okuninzi okuthengayo.

I-oats ayinayo i-gluten. Nangona kunjalo, zihlala zingcoliswe yigluten, njengoko zinokuqhutywa kwifektri efanayo nokutya okususelwe kwingqolowa ().

Ukuthintela ngokupheleleyo i-gluten kunokuba ngumceli mngeni, njengoko kufunyanwa kukutya okuqhelekileyo okuqhelekileyo. Eyona ndlela yokuyiphepha ngokupheleleyo kukutya ukutya okupheleleyo, okukodwa.

Ukutya ukuze utye

Zininzi izinto onokukhetha kuzo ngaphandle kwe-gluten eziya kukuvumela ukuba ukonwabele ukutya okusempilweni kwaye kumnandi.

Oku kutya kulandelayo akukho gluten ngokwendalo:

• Inyama nentlanzi. Zonke iinyama kunye neentlanzi, ngaphandle kwenyama ebethiweyo okanye egutyungelweyo.
• Amaqanda. Zonke iintlobo zamaqanda ngokwendalo azinantlanzi.
• Zobisi. Iimveliso zobisi eziluhlaza, ezinje ngobisi olucocekileyo, iyogathi kunye neeshizi. Nangona kunjalo, iimveliso zobisi ezinencasa zinokuba zongeze izithako eziqulathe i-gluten, ke kuyakufuneka ufunde iilebheli zokutya.
• Iziqhamo nemifuno. Zonke iziqhamo kunye nemifuno ngokwendalo azinagluten.
• Iinkozo. Iquinoa, irayisi, i-buckwheat, i-tapioca, i-sorghum, i-corn, i-millet, i-amaranth, i-arrowroot, i-teff kunye ne-oats (ukuba ibhalwe i-gluten-free).
• Isitatshi kunye nomgubo. Iitapile, umgubo weetapile, umbona, umgubo wengqolowa, umgubo we-chickpea, umgubo we-soy, umgubo we-almond / umgubo, umgubo we coconut kunye nomgubo we tapioca.
• Amandongomane nembewu. Zonke iinati kunye nembewu.
• Ukusasazeka kunye neoyile. Zonke iioyile zemifuno kunye nebhotolo.
• Iherbs kunye nezinongo. Zonke izityalo kunye neziqholo.
• Iziselo. Uninzi lweziyobisi, ngaphandle kwebhiya (ngaphandle kokuba ibhalwe njenge-gluten-free).

Ukuba awuqinisekanga ukuba into yokutya iqulethe i-gluten, kungcono ukufunda iilebula zokutya.

Ukutya okungenagluten kunokukhetha okuninzi. Oku kukuvumela ukuba wenze iindlela zokupheka ezinempilo nezinencasa.

Izibonelelo zezeMpilo zokutya okuSimahla kweGluten

Ukutya okungahambisani ne-gluten kunezibonelelo ezininzi, ngakumbi umntu onesifo se-celiac.

Nazi izibonelelo eziphambili zokutya okungenagluten:

Ngamana unokunciphisa iiMpawu zokuGaya

Uninzi lwabantu luzama ukutya okungenagluten ukunyanga iingxaki zokwetyisa.

Oku kubandakanya ukudumba, urhudo okanye ukuqhina, irhasi, ukudinwa kunye nezinye iimpawu.

Izifundo zibonise ukuba ukulandela ukutya okungenayo i-gluten kunokunceda ekunciphiseni iimpawu zokugaya ukutya kwabantu abanesifo se-celiac kunye ne-non-celiac gluten sensitivity (,).

Kwisifundo esinye, abantu abangama-215 abanesifo se-celiac balandela ukutya okungahambisani ne-gluten iinyanga ezintandathu. Ukutya kuncede kakhulu ekunciphiseni iintlungu zesisu kunye nokuphindaphinda kwesifo sorhudo, isicaphucaphu kunye nezinye iimpawu ().

Ngaba unokunciphisa ukuvuvukala okungapheliyo kwabo banezifo zeCeliac

Ukudumba yinkqubo yendalo enceda ukunyanga nokunyanga usulelo emzimbeni.

Ngamanye amaxesha ukudumba kungaphuma ezandleni kwaye kudlule iiveki, iinyanga okanye iminyaka. Oku kwaziwa njengokudumba okungapheliyo kwaye kungakhokelela kwiingxaki ezahlukeneyo zempilo ().

Ukutya okungahambisani ne-gluten kunokunceda ukunciphisa ukudumba okungapheliyo kwabo banesifo se-celiac.

Izifundo ezininzi zibonise ukuba ukutya okungenagluten kunokunciphisa amanqaku okudumba njengamanqanaba omzimba. Inokunceda ekunyangeni ukonzakala kwamathumbu okubangelwa kukudumba okunxulumene ne-gluten kwabo banezifo ezingapheliyo (,).

Abantu abane-gluten-non-celiac-senitivity banokufumana amanqanaba asezantsi okudumba. Nangona kunjalo, akucaci gca ukuba ukutya okungenagluten kunokunciphisa ukudumba kwaba bantu ().

Ngamana angakhulisa amandla

Abantu abanesifo se-celiac bahlala beziva bediniwe, bedangele okanye benamava "enkungwini yengqondo" (,).

Ezi mpawu zinokubangelwa kukusilela kwezondlo ngenxa yomonakalo emathunjini. Umzekelo, ukunqongophala kwe-iron kungakhokelela kwi-anemia, eqhelekileyo kwisifo se-celiac ().

Ukuba unesifo se-celiac, ukutshintshela kukutya okungenagluten kunokunceda ukukhulisa amanqanaba akho emandla kwaye kukuyekise ukuziva udiniwe kunye nokonqena ().

Kwisifundo kubandakanya abantu abayi-1,031 abanesifo se-celiac, i-66% yabo yakhalaza ngokudinwa. Emva kokulandela ukutya okungenayo i-gluten, kuphela ngama-22% abantu abasenokudinwa ().

Unokukunceda ukuba wehlise ubunzima

Akuqhelekanga ukunciphisa umzimba xa uqala ukulandela ukutya okungenagluten.

Kungenxa yokuba isusa ukutya okuninzi okungenamsoco okongeza iikhalori ezingafunekiyo kukutya. Oku kutya kuhlala kuthathelwa indawo sisiqhamo, ii-veggie kunye neeproteni ezijiyileyo.

Nangona kunjalo, kubalulekile ukunqanda ukutya okucutshungulwayo "okungenayo i-gluten" njengamaqebengwana, iikeyiki kunye namaqebengwana, njengoko zinokongeza ngokukhawuleza iikhalori ezininzi kwisidlo sakho ().

Gxila ekutyeni ukutya okupheleleyo, okungasetyenziswanga njengeziqhamo, ii-veggies kunye neeprotheyini ezingacacanga.

Ukutya okungahambisani ne-gluten kunokubonelela ngeenzuzo ezininzi zezempilo, ngakumbi kwabo banesifo se-celiac. Inokukunceda ukunciphisa iimpawu zokugaya ukutya, ukunciphisa ukudumba okungapheliyo, ukonyusa amandla kunye nokukhuthaza ukunciphisa umzimba.

Iziphumo ezibi

Ngaphandle kokufumana izibonelelo ezahlukeneyo zempilo, ukutya okungenagluten kunokuba nokuhla.

Nazi iziphumo ezimbalwa ezimbi zokutya okungahambisani ne-gluten:

Umngcipheko wokunqongophala kwesondlo

Abantu abanesifo se-celiac basemngciphekweni wokusilela kwesondlo.

Oku kubandakanya ukusilela kwi-fiber, iron, calcium, vitamin B12, folate, zinc, vitamin A, D, E and K and more ().

Into enomdla kukuba, uphononongo lufumanise ukuba ukulandela ukutya okungenayo i-gluten akunakunceda ekunyangeni ukusilela kwesondlo (,).

Kungenxa yokuba abantu abakukutya okungahambisani ne-gluten kubonakala ngathi bakhetha ukutya okungaphezulu okusetyenzisiweyo okubhalwe njenge "gluten-free" ngaphezulu kokutya okunesondlo njengeziqhamo kunye nemifuno ().

Ngaphaya koko, iinguqulelo ezininzi zokutya ezingenagluteni aziqiniswanga ngeevithamini ze-B, ezinje ngefolate.

Kuba isonka esomeleleyo singoyena ndoqo weevithamini ze-B, abantu abakukutya okungenagluten banokuba semngciphekweni wokunqongophala kwezi vithamini. Oku kubaluleke ngakumbi kubafazi abakhulelweyo abanesifo esiqhelekileyo, njengoko iivithamini ze-B zibalulekile ekukhuleni kosana olusempilweni ().

Ukuqunjelwa

Ukuqunjelwa sisiphumo esisecaleni sokutya okungenagluten.

Ukutya okungenagluteni kususa imithombo emininzi ethandwayo yefayibha enje ngesonka, i-bran kunye nezinye iimveliso ezisekwe kwingqolowa. Ukutya ukutya okune-fiber-rich kunganceda ukukhuthaza amathumbu asempilweni (,).

Ukongeza, uninzi olungena endaweni yegluten lweemveliso ezisekwe kwingqolowa ziphantsi kwifayibha. Esi inokuba sesinye isizathu sokuba ukuqhina kuqhelekile kukutya okungenagluten (,).

Ukuba ufumana ukuqhina kukutya okungenagluten, jolisa ukutya iziqhamo kunye nemifuno etyebileyo, enje nge-broccoli, iimbotyi, iilentile, amahlumelo eBrussels kunye namaqunube.

Iindleko

Ukulandela ukutya okungenayo i-gluten kunokuba nzima kuhlahlo-lwabiwo mali oluqinileyo.

Uphando lubonisa ukuba ukutya okungenagluten kuphantse kwabiza amaxesha amabini anesiqingatha kunexabiso eliphantsi ().

Kungenxa yokuba ukutya okungenasiphelo se-gluten kubiza abavelisi imali eninzi yokwenza. Umzekelo, ukutya okungenagluten kufuneka kudlule kuvavanyo oluqinileyo kwaye kunqande ukungcoliseka.

Ukuba uhlahlo-lwabiwo mali oluqinileyo, zama ukutya ngakumbi, ukutya okunesithako esinye, njengoko kubiza imali encinci.

Unokwenza ukuba ukuHlalana kube nzima

Iimeko ezininzi zentlalo zijikeleza ukutya.

Oku kunokwenza ukuba kube nzima ukuhlalisana ukuba ulandela ukutya okungenayo i-gluten. Ngelixa iindawo zokutyela ezininzi zinokhetho olungena-gluten, kusekho umngcipheko wokutya okungcoliswe yimizila ye-gluten ().

Okulusizi kukuba, izifundo zifumanise ukuba malunga neepesenti ezingama-21 zabantu abanesifo se-celiac bayayiphepha iminyhadala yoluntu ukuze bakwazi ukubambelela kukutya okungahambisani ne-gluten ().

Oko kwathethi, usenakho ukuhlala nabanye ngelixa ulandela ukutya okungenagluten. Ifuna nje amalungiselelo amancinci ongezelelweyo.

Umzekelo, ukuba uyatya ngaphandle, tsalela umnxeba ivenkile yokutyela kwangaphambi kokuba ubone ukuba abanazinketho ze-gluten-free. Ukuba uya kwindibano yoluntu, unokufuna ukuziphathela ukutya.

Abantu abalandela ukutya okungenayo i-gluten banokuba semngciphekweni wokusilela kwesondlo kwaye bathambekele ekuqunjelweni. Ukulandela ukutya okungenayo i-gluten kunokuba kubiza kakhulu kwaye kwenza iimeko zentlalo zibe nzima.

Imenyu yasimahla yeGluten

Nantsi imenyu yesampulu enesidlo esimnandi, esingena-gluten.

Zive ukhululekile ukutshintsha iingcebiso ngokutya ngokokuthanda kwakho.

uMvulo

• Isidlo sakusasa: Ubusuku be-chia seed pudding - 2 tbsp (28 gram) imbewu ye-chia, ikomityi enye (240 ml) iyogurt yamaGrikhi kunye ne-1/2 tsp yevanilla ekhutshwe ngeziqhamo ezisikiweyo ozikhethileyo. Makuhlale kwisitya okanye kwisitya seMason ubusuku bonke.
• Isidlo sasemini: Inkukhu, isobho kunye neveggie isobho.
• Isidlo sangokuhlwa: I-steak tacos-i-steak, i-mushroom kunye nesipinashi esikhonza kwii-tortillas zengqolowa ezingenasifo se-gluten.

uLwesibini

• Isidlo sakusasa: I-omelet ngemifuno.
• Isidlo sasemini: Isaladi yequinoa kunye neetumato ezisikiweyo, ikhukhamba, isipinatshi kunye neavokhado.
• Isidlo sangokuhlwa: I-Shrimp skewer wakhonza ngesaladi yegadi.

uLwesithathu

• Isidlo sakusasa: I-Oatmeal ngekomityi ye-1/4 (31 gram) yamajikijolo.
• Isidlo sasemini: I-tuna kunye nesaladi yeqanda ebilisiweyo.
• Isidlo sangokuhlwa: Inkukhu kunye ne-broccoli ishukumisa-inkuku-inkukhu kunye ne-broccoli ekhutshiwe kwioyile yomnquma kunye ne-gluten-free soy sauce okanye i-tamari. Ikhonze ngecala elincinci lelayisi.

uLwesine

• Isidlo sakusasa: I-toast engenalo i-Gluten kunye ne-avocado kunye neqanda.
• Isidlo sasemini: Intsalela kwisidlo sangokuhlwa sangoLwesithathu.
• Isidlo sangokuhlwa: Iigalikhi kunye nebhotolo ye shrimp yenziwa kunye nesaladi esecaleni.

uLwesihlanu

• Isidlo sakusasa: I-Banana berry smoothie - 1/2 ibhanana ephakathi, 1/2 indebe (74 gram) amajikijolo adityanisiweyo, ikomityi ye-1/4 (59 ml) iyogathi yamaGrike kunye nekomityi ye-1/4 (59 ml) yobisi.
• Isidlo sasemini: Isaladi yenkukhu isongelwa, usebenzisa isongelo esingahambisiyo.
• Isidlo sangokuhlwa: Isalmon ebhakwe yasebenza kunye neetapile ezibhakiweyo, ibroccoli, iminqathe kunye neembotyi eziluhlaza.

uMgqibelo

• Isidlo sakusasa: Amakhowe kunye ne-zucchini frittata.
• Isidlo sasemini: Intsalela kwisidlo sangokuhlwa.
• Isidlo sangokuhlwa: Inkukhu eyosiweyo kunye nemifuno yesaladi yequinoa.

iCawe

• Isidlo sakusasa: Amaqanda amabini abotshiwe kunye nesilayi sesonka esingena-gluten.
• Isidlo sasemini: Inkukhu isaladi enxibe ioyile yomnquma.
• Isidlo sangokuhlwa: Iigusha eyosiweyo inikwe iintlobo ngeentlobo zemifuno eyosiweyo.

Isampulu yemenyu yeveki nganye yomntu ekutyeni okungenagluteni ibonelela ngeendlela ezahlukeneyo zokutya ezisempilweni ezizityebi kwizondlo.

Iingcebiso eziluncedo

Zininzi iingcebiso eziluncedo ezinokukunceda ulandele ukutya okungahambelani ne-gluten ngempumelelo:

• Funda iilebheli zokutya. Ziqhelanise nokufunda iilebheli zokutya ukuze ukwazi ukubona ngokulula ukutya okungenagluten.
• Xelela abahlobo bakho. Ukuba abahlobo bakho bayazi ukuba usekutyeni, kunokwenzeka ukuba bakhethe iindawo ezinokhetho olungena-gluten xa usitya ngaphandle.
• Thenga incwadi yokupheka engena-gluten. Ukwenza njalo kunokukunceda uyile ngakumbi ekuphekeni kwakho kwaye wenze ukutya kube mnandi ngakumbi.
• Cwangcisa kwangaphambili. Ukuba uhambela kwelinye ilizwe, qiniseka ukuba wenza uphando kwiindawo zokutya kunye nevenkile. Ngaphandle koko, cwangcisa ukutya kwakho malunga nokutya okupheleleyo okupheleleyo, okunesithako esinye njengokutya inyama, inyama yemifuno kunye neziqhamo.
• Sebenzisa izixhobo zokupheka ezahlukeneyo. Ukuba usebenzisa ikhitshi kunye nabahlobo okanye amalungu osapho, qiniseka ukuba usebenzisa izixhobo zokupheka kunye nezokucoca. Awufuni ukungcolisa ngengozi ukutya kwakho kunye ne-gluten evela ekutyeni kwabanye abantu.
• Yiza nokutya kwakho. Ukuba undwendwela usapho, thatha ukutya okufana nesonka esingena-gluten kunye ne-pasta. Ngale ndlela awuyi kuziva ushiywe ngaphandle kwizidlo zosapho.

Ukuba awunaso isifo se-celiac okanye uvakalelo lwe-gluten, awuyi kufuna ukulandela ukutya okungenagluten. Ngelixa inezibonelelo ezininzi zempilo, ikwanciphisa okunye ukutya okusempilweni okulungele impilo efanelekileyo.

Iimeko ezinokuvela ezinokwenza kube nzima ukunamathela kukutya okungenagluten, kodwa iingcebiso ezingasentla zinokunceda.

Umgca osezantsi

Uninzi lwabantu lunokutya i-gluten ngaphandle kweziphumo ezibi.

Nangona kunjalo, abo banesifo se-celiac kunye novakalelo lwe-gluten kufuneka bayiphephe, njengoko inokubangela iziphumo eziyingozi.

Ngelixa ukutya okungahambisani ne-gluten kuthintela, zininzi izinto onokukhetha kuzo ezinempilo kwaye umnandi.

Qiniseka nje ukuba utya ukutya okupheleleyo, okungekho nto-enye njengeziqhamo, imifuno kunye nemithombo yeeproteni. Baya kugcina isisu sakho sonwabe kwaye bakhuthaze impilo efanelekileyo.

Ngaphezulu, ukutya okungenagluten kunokubonelela ngezibonelelo ezininzi zempilo. Inokunciphisa iimpawu zokugaya ukutya, inciphise ukudumba, inyuse amanqanaba amandla kwaye ikuncede unciphise umzimba.