Ngaba iOats kunye neOatmeal ayinaGluten?

Umxholo

• Yintoni ingxaki yegluten?
• Ngaba i-oats ayinayo i-gluten?
• I-oats zihlala zingcoliswe yigluten
• Olunye uhlobo olunokubakho lwe-oat
• I-oats inezibonelelo ezininzi zempilo
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Oats yingqolowa enesondlo kakhulu kwaye inezibonelelo ezininzi zezempilo.

Zizidudu zesidlo sakusasa ezithandwayo kwaye ziyafumaneka kwi-granola, muesli, nakokunye ukutya kunye nokutya okulula.

Nangona kunjalo, unokuzibuza ukuba ingaba i-oats kunye ne-oatmeal ziqulathe i-gluten.

Eli nqaku liphonononga ukuba ungazifaka na i-oats kukutya okungahambisani ne-gluten.

Yintoni ingxaki yegluten?

Izidlo ezingenalo i-Gluten zithandwa kakhulu.

Ngapha koko, uphando lubonisa ukuba uninzi lwe-15-30% yabantu baseMelika bazama ukunqanda i-gluten ngenxa yezizathu ezithile.

IGluten lusapho lweeproteni ezifumaneka kwiingqolowa, ezinje ngengqolowa, irye nerhasi. Ezi proteni zinika isonka kunye ne-pasta eyolukileyo, ukuhlafuna okungafunekiyo (,,,).

Uninzi lwabantu lunokutya i-gluten ngaphandle kweziphumo ebezingalindelekanga, kodwa ezi proteni zinokubangela iingxaki zempilo kwabanye abantu.

IGluten inokubangela imiba yokugaya ukutya kubantu abathile ngenxa yokuba ubume bayo obukhethekileyo be-amino acid bunokuthintela ii-enzymes zesisu esiswini sakho,,,,).

Ukuba unesifo se-celiac, umzimba wakho uqalisa ukuphendula ngokuzenzekelayo kwi-gluten, ukonakalisa amathumbu akho emathumbu ().

Ukuba awunyamezeli igluten, nokuba isixa esincinci siyingozi, ukwenza ukutya okungenagluten kukuphela kwendlela yokuphepha imiba yezempilo (,,,).

I-Gluten yiprotein efumaneka kwiingqolowa ezifana nengqolowa, irhasi nerye. Uninzi lwabantu lunokuyinyamezela, kodwa inokwenzakalisa abanye abantu.

Ngaba i-oats ayinayo i-gluten?

I-oats echanekileyo ayinayo i-gluten-kwaye ikhuselekile kubantu abaninzi abane-gluten indolerance.

Nangona kunjalo, ii-oats zihlala zingcoliswe yigluten kuba zinokucutshungulwa kumaziko afanayo neenkozo ezine-gluten ezifana nengqolowa, irye nerhasi.

Izifundo zibonisa ukuba uninzi lwabantu abanesifo se-celiac okanye i-allergies yengqolowa banokutya ii-ounces ezingama-2-3 (50-100 gram) ze-oats ezimsulwa ngemini ngaphandle kweziphumo ezibi (,,,,).

Isifundo seminyaka esi-8 kubantu abali-106 abanesifo se-celiac baveze ukuba isiqingatha sabo besitya i-oats yonke imihla-kwaye akukho namnye owafumana iziphumo ezibi (,).

Ukongeza, amanye amazwe acebisa ukubandakanya i-oats kukutya okungenagluten. Izifundo ezimbalwa ziyaqaphela ukuba abantu abanesifo se-celiac abahlala kula mazwe banokuphulukiswa okungcono kwamathumbu kunabantu abakumazwe angenayo (,).

I-oats echanekileyo, engangcoliswanga ikhuselekile nakubantu abanokungabikho kwengqolowa.

Uninzi lwabantu olunganyamezelaniyo ne-gluten, kubandakanya abo banesifo se-celiac, banokutya ngokukhuselekileyo i-oats emsulwa.

I-oats zihlala zingcoliswe yigluten

Nangona ii-oats ngokwazo zingenayo i-gluten, zihlala zikhula ecaleni kwezinye izityalo.

Izixhobo ezifanayo zihlala zisetyenziselwa ukuvuna izityalo kumhlaba ongabamelwane, okhokelela kungcoliseko lomnqamlezo ukuba esinye sezo zivuno sine-gluten.

Imbewu yokuhlwayela isenokungahlambuluki, igcine ingqolowa encinci, irye, okanye imbewu yerhasi.

Ukongeza, iimveliso ezenziwe nge-oats zihlala zilungiswa, zilungiswa, kwaye zifakwe kumaziko afanayo neemveliso ezine-gluten.

Ke ngoko, akumangalisi ukuba izifundo zihlalutya iimveliso ze-oat eziqhelekileyo ezichongiweyo zamanqanaba e-gluten agqithe kakhulu kumgangatho wokutya okungenagluten (, 17,).

Olunye uphononongo kwimveliso ene-oat ezili-109 kwintengiso eMntla Melika naseYurophu yafumanisa ukuba iimveliso zinamalungu angaphezu kwama-200 kwisigidi (ppm) se-gluten, ngokomndilili (,).

I-20 ppm ye-gluten inokwanela ukubangela ukusabela kumntu onesifo se-celiac ().

Obu bungozi bungcoliseko buthetha ukuba akukhuselekanga ukubandakanya ii-oats ezikhule ngokwesiqhelo kwisidlo esingqongqo esingena-gluten.

Ngokukodwa, inani leenkampani sele liqalisile ukwenza i-oats ngezixhobo ezicocekileyo kwaye zikhula kwiindawo ezingena-gluten. Ezi oats zingathengiswa njenge-gluten-free kwaye kufuneka ziqulathe ngaphantsi kwe-20 ppm ye-gluten (20).

Okwangoku, neelebhile ezingenagluten zisenokungathembeki ngokupheleleyo. Olunye uphononongo lufumanise ukuba amanqanaba e-gluten agqithile kwimida yokhuseleko kwi-5% yeemveliso ezinelebhile-engenanto.

Nangona kunjalo, i-100% yeemveliso ze-oat zilupasile uvavanyo, nto leyo ethetha ukuba iilebheli eziqinisekisa i-oats kunye ne-oatmeal njenge-gluten-free zinokuthenjwa kwiimeko ezininzi (,).

I-oats zihlala zingcoliswe yigluten ngexesha lokuvuna okanye lokulungisa, kodwa iinkampani ezininzi ngoku zithengisa iimveliso ezingangcoliswanga.

Olunye uhlobo olunokubakho lwe-oat

Inani elincinci kakhulu labantu abanesifo se-celiac (kwaye mhlawumbi nezinye iimeko) basenokungakwazi ukunyamezela i-oats ecocekileyo, engcolileyo.

I-oats ecocekileyo iqulethe i-avenin, iprotheyini enokubangela iingxaki kuba inesakhiwo esifanayo se-amino-acid njenge-gluten.

Uninzi lwabantu abanomdla kwi-gluten abasabeli kwi-avenin. Banokutya i-oats emsulwa, engenachaphaza engenangxaki ().

Nangona kunjalo, ipesenti encinci yabantu abanesifo se-celiac banokuphendula kwi-avenin. Kwaba bantu bambalwa, ii-oats ezingenasiphelo ze-gluten zinokungakhuseleki (,).

Olunye uphononongo lufumanise ukuba uninzi lwabantu abanesifo se-celiac banamandla okuphendula kwi-avenin. Nangona kunjalo, yi-8% kuphela yabathathi-nxaxheba ebenempendulo eyiyo emva kokutya isixa esikhulu se-oats ().

Kwezo meko, iimpendulo bezincinci kwaye azibanga zimpawu zeklinikhi okanye ukubuyela umva. Ke ngoko, abaphengululi bagqibe kwelokuba abantu abanesifo se-celiac banokutya ukuya kuthi ga kwi-ounces ezi-3.5 (100 yeigram) ze-oats emsulwa ngosuku ().

Ukongeza, ezinye izifundo ezimbini ezincinci zifumanise ukuba abanye abantu abanesifo se-celiac bafumana impendulo encinci yamajoni omzimba kunye neempawu zamathumbu ngakumbi ngelixa besitya i-oats kunaleyo yokutya kwendabuko okungenagluten (,).

Ngaphandle kwale miphumo, akukho namnye wabantu kwezi zifundo oye wafumana nawuphi na umonakalo wamathumbu kwi-oats (,).

I-Oats ineprotein ebizwa ngokuba yi-avenin. Ipesenti encinci yabantu abanesifo esiqhekezayo basabela kwi-avenin kwaye abanakukwazi ukunyamezela i-oats emsulwa.

I-oats inezibonelelo ezininzi zempilo

Ukutya okungenalo i-Gluten kuhlala kunokukhetha ukutya okumbalwa, ngakumbi ngokweenkozo kunye nokutya okunesitatshi.

Kubandakanya i-oats kunye ne-oatmeal kungongeza iintlobo ezahlukeneyo ezifunekayo.

Ngaphezulu, izifundo ezininzi zibonisa ukuba ukulandela ukutya okungenayo i-gluten kungakhokelela ekutyeni okungonelanga kwefayibha, iivithamini ze-B, i-folate, kunye neeminerals ezifana ne-iron, i-magnesium, i-selenium, i-manganese, ne-zinc (,,,).

I-oats iyenzeka ukuba ibe ngumthombo olungileyo wazo zonke iivithamini kunye neeminerals. Ikwangumthombo omnandi wefayibha.

Ukongeza, ii-oats zibonelela ngezibonelelo ezininzi zempilo:

• Impilo yentliziyo. I-Oats zinokunceda ukuphucula umngcipheko wesifo sentliziyo ngokunciphisa i-LDL (embi) i-cholesterol kunye nokuphakamisa i-HDL (elungileyo) i-cholesterol ().
• Ukuhla ukusinda. I-oats kunye ne-oatmeal zinokunceda ukunciphisa umzimba ngokunceda ukulawula ukutya kunye nokwandisa ukugcwala (,,).
• Ulawulo lweswekile. I-Oats inokunceda ukuphucula ukulawulwa kweswekile yegazi, amanqanaba egazi, kunye nobuntununtunu kwi-insulin kubantu abane-2 yeswekile ().

I-Oats ngumthombo olungileyo wezinto ezininzi ezinesondlo kukutya okungenagluten. Banokongeza ukwahluka kwaye babonelele ngezibonelelo zempilo ezininzi.

Umgca wezantsi

I-oats isetyenziselwa iimveliso ezininzi ezingenanto, kwaye umgubo we-oat uyathandwa kwi-baking-free-baking. I-Oatmeal ikwayindawo yokutya isidlo sakusasa kubantu abaninzi.

Ngelixa kukho izibonelelo ezininzi zokubandakanya i-oats kwisidlo sakho esingena-gluten, kubalulekile ukuba uthenge kuphela iimveliso ezinelebhile okanye eziqinisekisiweyo njenge-gluten-free. Oku kuqinisekisa ukuba ii-oats zicocekile kwaye azingcoliswanga.

E-United States nase-Yuropu, iimveliso eziqinisekiswe ukuba azina-gluten ziyafuneka ukuba zingaphantsi kwe-20 ppm ye-gluten, isixa esisezantsi kangangokuba ukutya okungaphantsi kwesi sixa kuthathwa njengokukhuselekileyo (20).

Kule mihla, kulula ukuthenga i-oats emsulwa kwiindawo ezininzi zokutya nakwi-intanethi.

Isigqibo sokubandakanya i-oats kufuneka senziwe ngokwahlukeneyo.

Kuba akunakwenzeka ukwazi ukuba uya kusabela na kwi-avenin, unokufuna ukubonisana nogqirha wakho ngaphambi kokuba ungeze i-oats kukutya okungenagluten.

Nangona kunjalo, uninzi lwabantu lunokonwabela ngokukhuselekileyo ii-oats kunye nako konke ukutya okumnandi okwenziwe ngazo.