Okulungileyo kwiGluten

Umxholo

• B Iivithamini
• Intsimbi
• Umntu
• Ifayibha
• Ukuhlutha
• Uphengululo lwe

Ukusuka kwizitulo ezizodwa zokutya kwiivenkile ezinkulu ukuya kwiimenyu ezahlukileyo kwiivenkile zokutyela, i-craze-free craze ikuyo yonke indawo. Kwaye musa ukulindela ukuba ihambe nangaliphi na ixesha kungekudala-intengiso yophando lwentengiso iMintel iqikelela ukuba i-10.5 yezigidigidi zeedola kwimizi-mveliso iyakunyusa iipesenti ezingama-48 ukuya kwi-15.6 yezigidigidi kwintengiso ngo-2016.

Inkulu kwi-1 kuma-133 aseMelika anesifo se-celiac kunye ne-18 yezigidi ezongezelelweyo ezingenayo i-celiac gluten sensitivity (NCGS), ukunganyamezelani kwe-gluten. Bobabini kufuneka baphephe i-gluten-protein efumaneka kwiingqolowa ezifana nengqolowa, ibhali, i-triticale, kunye ne-rye-okanye bahlupheke, i-gas, iintlungu zesisu, ukuqunjelwa, isifo sohudo kunye nezinye iintlungu zesisu.

Kodwa kwezinye iipesenti ezingama-93 zabemi, "akukho sizathu sakususa i-gluten kwindlela otya ngayo," utshilo uLaura Moore, R.D. Ngapha koko, ukuba ufana nekota ezintathu zeli qela ukuba iingxelo zeMintel zitya ukutya okungenagluten kuba becinga ukuba zisempilweni, ukusika i-gluten kunokuthetha ukuba uzisika ezi zinto zibalulekileyo ezigcina impilo yakho, amandla kunye imetabolism ngokugqibeleleyo. [Tweet le ngcebiso!]

B Iivithamini

Ingcinga

Eli qela lezondlo lisebenza kunye ukuguqula ukutya kube ngamandla. Zimbalwa kakhulu ii-Bs ezinokukwenza uzive nantoni na ngenxa yokudinwa kunye nokucaphuka kubuthathaka bemisipha kunye noxinzelelo.

Imithombo yasimahla yeGluten: I-oats ye-GF, irayisi emdaka, iquinoa, kunye ne-buckwheat, kunye nemifuno eluhlaza eluhlaza, iimbotyi, iimbewu, inkukhu, inyama yenkomo, iimveliso zobisi, kunye nengulube.

Fumana idosi yakho yemihla ngemihla: Ukumboza zonke iimfuno zakho ze-B (ngaphandle kwefolate) kunokufezekiswa ngokutya iqanda eliqhekekileyo, 1 indebe yeepesenti ezi-2 zobisi, i-ounce ipistachios eluhlaza, ikomityi ye-1/2 yekomityi yenkukhu ecoliweyo, imbewu enye ye-sunflower eyomileyo, ii-ounces ezi-3 zosiwe inyama yengulube , kunye ne-1/2 yekomityi nganye esikiweyo i-zucchini ephekiweyo kunye nesipinatshi esiphekiweyo. Nangona kunjalo, ukuba awunayo i-vegan engena-gluten, uya kufuna isongezelelo se-B12 kuba loo vithamini ifumaneka kuphela kwimithombo yezilwanyana.

Intsimbi

Ingcinga

Iminerali ebalulekileyo, intsimbi ihambisa ioksijini kwiiseli ezibomvu zegazi kwaye iyimfuneko kwimetabolism yeselula. Xa ungafumani ngokwaneleyo, inokuwanciphisa amandla akho, kwaye unokukhulisa i-anemia, ekwakhupha amajoni akho omzimba, ikwenza uzive ubanda, kwaye inokuphazamisa ukusebenza kwakho emsebenzini. Njengakwi-B12, ukuba nje usitya iimveliso zezilwanyana, akunzima ukuhlangabezana neemfuno zakho zentsimbi, utshilo uNina Eng, R.D., ugqirha oyintloko wokutya kwisibhedlele sasePlainview eNew York.

Imithombo yasimahla yeGluten: Inyama, ukutya kwaselwandle, iimbotyi, isipinatshi, i-GF oats, iquinoa, kunye ne-buckwheat. Ukutya ukutya okunotyebileyo ngentsimbi kunye nokupakisha i-vitamin C efana ne-bell pepper, i-citrus, i-broccoli kunye neetamatato ukuphucula ukutyiwa kwezimbiwa.

Fumana idosi yakho yemihla ngemihla: Ukufumana isinyithi sakho ngaphandle kokuya kukutya okuqinisiweyo, kuya kufuneka utye iqanda eliqatywe i-1, ii-ounces ezi-3 ezinamanzi apakishwe ngokukhanya (1) Oats nganye ephekiweyo engena-gluten, iilentile kunye nesipinatshi.

Umntu

Ingcinga

Inxalenye yosapho lwe-B-vitamin, ifolate ihlala ixoxwa ngokwahlukeneyo ngenxa yendima yayo yokuthintela iziphene zokuzalwa, utshilo u-Eng. Nokuba awukho kwimowudi yokwenza usana, iiseli zakho zifuna ifolate ukuze ikhule kwaye isebenze, kwaye iyanceda ukugcina intliziyo yakho isempilweni.

Imithombo yasimahla yeGluten: Isibindi senkomo, imifuno enamagqabi, i-erty-eyed peas, i-asparagus, kunye neavokhado.

Fumana idosi yakho yemihla ngemihla: Ungayitya inkaba e-orenji e-1, ikomityi ye-1/4 esikiweyo i-avokhado, ikomityi e-1 ye-romaine, 1/4 indebe ephekiweyo yequinoa, 1/2 indebe yeembotyi zezintso, kunye nemikhonto emi-4 ephekiweyo ye-asparagus ukuhlangabezana neemfuno zakho.

Ifayibha

Ingcinga

Ukongeza kokuzalisa kunye nokugcina rhoqo, i-fiber ihambelana nomngcipheko ophantsi wesifo senhliziyo.

Imithombo yasimahla yeGluten: Iimbotyi, ipopcorn enomoya, amajikijolo, amandongomane nembewu, iartichokes, amapere, kunye nezinye iziqhamo kunye nemifuno.

Fumana idosi yakho yemihla ngemihla: Ukubetha iithagethi zakho ngokutya i-apile eli-1 eliphakathi, iikomityi ezi-3 zepopporn ezivezwe ngumoya, ikomityi enye ngekerubheri nganye kunye nesipinatshi esiluhlaza, kunye nekomityhi ye-1/2 nganye yeelensi eziphekiweyo kunye nehlumelo laseBrussels.

Ukuhlutha

Ingcinga

Amashumi amabini anesixhenxe ekhulwini abathengi batya iimveliso ezingenayo i-gluten ngenxa yokuba bacinga ukuba ukwenza oko kuya kubanceda banciphise umzimba, kodwa oku kudla ngokubuyisela umva, utsho uJaclyn London, R.D., i-dietician yekliniki ephezulu kwi-Mount Sinai Medical Centre kwisixeko saseNew York. "Uninzi lweemveliso ezingenalo i-gluten zenziwe nge-potato ephantsi kakhulu okanye umgubo, kwaye zingaba neeprotheyini ezisezantsi, zibenze bangonelisi."

Kwaye ukuba, ngenxa yoko, utya kakhulu, jonga: "I-Gluten yasimahla" ayifani ne "khalori ephantsi." [Yithumele le nyani!] Kuxhomekeke kuhlobo kunye nemveliso, iilebheli zifundwa ngokufanayo, ukuba azikho mbi, kukutya okungenagluten. Umzekelo, enye ibhrendi ye-gluten-free chocolate chip cookies ingena kwiikhalori ezingama-70 kwikuki nganye, kanti uphawu oluqhelekileyo lubhalisa iikhalori ezingama-55 kwipop. Kwaye amathuba okuba umlomo wakho ungazi ukuba ii-cookies ezingenasiphelo se-gluten zifana nobukhulu obufanayo njengama-non-gluten-free, kwaye uya kudla zombini kwisisu sakho.

Uphengululo lwe