Ngaba ukutya okuNgenaNkozo okuSempilweni kunempilo? Yonke into ekufuneka uyazi

Umxholo

• Kukuthini ukutya okungenazinkozo?
• Ukulandela njani ukutya okungenazinkozo?
• Izibonelelo zokutya okungenazinkozo
• Ngamana unokunceda ukunyanga iimeko ezithile zempilo
• Ngamana unokunciphisa ukudumba
• Ngamana unokunyusa ukunciphisa umzimba
• Ngamana kunciphisa amanqanaba eswekile yegazi
• Ezinye izibonelelo ezinokubakho
• Izinto ezinokubakho ezantsi
• Ngamana unokunyusa umngcipheko wokuqhinwa
• Ngamana unokunciphisa umyinge wokutya
• Isenokuthintela ngokungeyomfuneko
• Ukutya ukutya
• Ukutya okumele kukuphephe
• Imenyu yesampulu
• Usuku 1
• Usuku 2
• Usuku 3
• Ukutya okulula okulula okuziinkozo
• Umgca wezantsi

Iinkozo zizinto ezisisiseko kwizidlo ezininzi zesintu, kodwa inani elikhulayo labantu liyalisika eli qela lokutya.

Abanye bakwenza oko ngenxa yokungabikho komzimba okanye ukunganyamezelani, ngelixa abanye bekhetha ukutya okungenazinkozo ukuzama ukunciphisa umzimba okanye ukuphucula impilo yabo.

Le ndlela yokutya kuthiwa inikezela ngezibonelelo ezahlukeneyo zempilo, ukusuka ekuphuculeni ukutya ukuya ekunciphiseni ukudumba kunye namanqanaba eswekile yegazi. Nangona kunjalo, inokuba nayo ineengxaki kwaye ingakulungelanga kwabanye.

Eli nqaku lijongana nokutya okusimahla okuziinkozo, kubandakanya izibonelelo kunye nokusilela okunokubakho.

Kukuthini ukutya okungenazinkozo?

Ukutya okungenazinkozo kususa zonke iinkozo, kunye nokutya okuvela kubo.

Oku kubandakanya iinkozo ezine-gluten ezifana nengqolowa, isipelingi, irhasi, irye, kunye ne-triticale, kunye ne-non-glutenous efana nombona owomileyo, i-millet, irayisi, amazimba kunye ne-oats.

Ngapha koko, ngokungafaniyo nombona omtsha, othathwa ngokuba yimifuno enesitatshi, umbona owomileyo ujongwa njengengqolowa. Ke ngoko, ukutya okwenziwe ngomgubo wengqolowa kuyathintelwa.

Ngapha koko, abanye abantu banokukhetha ukungazikhupheli ngaphandle izithako ezithathwe kwiinkozo, ezinje ngesirayisi yerayisi okanye isiraphu yengqolowa ephezulu ye-fructose. Nangona kunjalo, oku akuyimfuneko engqongqo yokutya okunjalo.

Ukutya okutya okuziinkozo kususa zonke iinkozo, kubandakanya ingqolowa, isipelingi, irhasi, irye, umbona owomileyo, amazimba, irayisi, kunye nehabile, kunye nokutya- kwaye ngamanye amaxesha kwanezithako- ezivela kubo.

Ukulandela njani ukutya okungenazinkozo?

Ukulandela ukutya okungenazinkozo, kuya kufuneka ungabandakanyi zonke iinkozo, kunye nokutya okutya okuziinkozo, ekutyeni okutyayo. Oku kubandakanya isonka, ipasta, i-muesli, i-oatmeal, iikeyiki zerayisi, ukutya okuziinkozo kwasekuseni, iikeyiki kunye neicookies.

Oko kwathethileyo, uninzi lwezidlo ezingenazinkozo zivumela isixa esincinci se-pseudocereals, ezinje ngequinoa, amaranth, kunye ne-buckwheat. I-pseudocereals inokulungiswa kwaye ityiwe ngokufanayo kwi-grains, kodwa ayithathwa njengokhozo ngobuchwephesha.

Ukutya okutya okuziinkozo kunokuba ngokwemvelo kube sezantsi kwii-carbs, kodwa oku akuyomfuneko. Abo banqwenela ukufaka ii-carbs ezininzi banokuzifumana kwiziqhamo, iimbotyi, kunye nemifuno enesitatshi, enje ngeetapile, isikwashi, kunye nombona omtsha.

Akukho zithintelo ngokubhekisele kukutya okungekho sikolweni.

Ke ngoko unokubandakanya inyama eninzi, intlanzi, amaqanda, amandongomane, imbewu, iswekile, amafutha, okanye ubisi njengoko unqwenela- nangona abaxhasi bezidlo ezingenazinkozo bethintela ekutyeni ukutya okugqitywe kakhulu.

Ukutya okungenazinkozo akubandakanyi konke ukutya okuziinkozo kunye neemveliso eziveliswe ngeenkozo kodwa kuvunyelwe isixa esincinci se-pseudocereals. Zingabandakanya iziqhamo, imifuno, inyama, amaqanda, ubisi, iimbotyi, amandongomane, imbewu, iswekile, kunye namafutha njengoko unqwenela.

Izibonelelo zokutya okungenazinkozo

Ukutya ngaphandle kokutya okuziinkozo kunokunika izibonelelo zempilo ezininzi.

Ngamana unokunceda ukunyanga iimeko ezithile zempilo

Ukutya okungenazinkozo kulandelwa kakhulu ngabo banezifo ezithile ezizimele, kwaye izifundo ezininzi zixhasa ukusetyenziswa kwezi meko.

Umzekelo, isifo se-celiac sisifo sokuzimela komzimba esichaphazela i-1% yabemi baseNtshona. Ibangela ukuba umzimba wakho wenze impazamo kwi-gluten, iprotein kwingqolowa, njengesoyikiso, ukuthumela amajoni akho omzimba kwi-overdrive ().

Oku kunokukhokelela ekuvukeleni kwamathumbu, okunokuthi kubangele ukusilela kakhulu kwezondlo kunye neminye imiba yokwetyisa. Abantu abanesifo se-celiac kufuneka bangabandakanyi zonke iinkozo ezine-gluten ekudleni kwabo (,).

Ngokufanayo, abanye abantu bayaliwa nengqolowa kwaye kufuneka bakuphephe konke ukutya okukuyo. Abanye banokunganyamezelani kwi-gluten okanye ezinye iikhompawundi kwiinkozo nangona bengenaso isifo se-celiac okanye ingqolowa yokungezwani komzimba. ().

Abantu abanokunganyamezelani okunje gluten bahlala bexela iimpawu ezinje ngesisu, ukudumba, ukuqhina, urhudo, i-eczema, intloko ebuhlungu, okanye ukudinwa xa besitya iinkozo kwaye banokuzuza ngokungabakhuphi ekudleni kwabo (,,,).

Okokugqibela, kufundo lweeveki ezi-6 kubantu abanesifo samathumbu esivuthayo (IBD), kulandela ukutya okungenazinkozo kuphuculwe iimpawu kwi-73% yabathathi-nxaxheba ().

Ngamana unokunciphisa ukudumba

Iinkozo zinokuba negalelo kukudumba, ekukholelwa ukuba ngoyena nobangela wezifo ezingapheliyo.

Olunye ityhubhu yovavanyo, isilwanyana, kunye nezifundo zabantu zibonisa ukuba unxibelelwano phakathi kokutya ingqolowa yemihla ngemihla okanye ukutya okuziinkozo kunye nokudumba okungapheliyo (,,).

Nangona kunjalo, ayizizo zonke izifundo ezivumayo ().

Ukungabikho kwemvumelwano kunokuchazwa ngohlobo lweenkozo eziphandiweyo. Umzekelo, ngelixa iinkozo ezicokisekileyo zinokunyusa ukuvuvukala, iigrains ezipheleleyo zibonakala zinempembelelo encinci kukudumba, kwaye kwezinye iimeko, zinokukuhlisa (,,,).

Ngapha koko, ukusika iinkozo kunokubangela ukuba abanye abantu bandise ngokwendalo iziqhamo kunye nemifuno abayityayo- zombini ezinokunceda ukunciphisa ukudumba (,,).

Okwangoku, kufanelekile ukuba uqaphele ukuba iinkozo ezipheleleyo zinokubonelela ngezibonelelo ezichasayo. Ngaphandle kokuba unesifo se-celiac, ukunganyangeki kwengqolowa, okanye ukunganyamezelani kwe-gluten, ngekhe ufune ukusika ngokupheleleyo iinkozo ukuze uphumelele ukulwa nokudumba ().

Ngamana unokunyusa ukunciphisa umzimba

Ukutya okutya okuziinkozo kungakhuthaza ukwehla kobunzima, mhlawumbi kungenxa yokuba ngokwendalo akunazinkozo zilungisiweyo zifunyenwe kwizityebi zekhalori, ukutya okungenazondlo okunje ngesonka esimhlophe, ipasta emhlophe, ipitsa, idonuts, iicookies kunye nezinye izinto ezibhakiweyo.

Ngaphezu, ukusika iqela lokutya lonke ekutyeni kunokunciphisa ikhalori yakho yemihla ngemihla, ukudala ukusilela kwekhalori okufunekayo ukunciphisa umzimba.

Nangona kunjalo, uphando lubonisa ngokucacileyo ukuba, okoko nje usenza intsilelo yeekhalori, uya kuncipha emzimbeni nokuba ukutya kwakho kuneenkozo. Ngapha koko, ubungqina bubonisa ukuba ukutya ukutya okuziinkozo kunokukhuthaza ukulahleka kwesisindo kunye nokunyusa imetabolism (,,,).

Ke ngoko, ukusika zonke iinkozo ekutyeni kwakho akuyomfuneko ukunciphisa umzimba.

Ngamana kunciphisa amanqanaba eswekile yegazi

Iinkozo zityebile ngokwemvelo kwii-carbs.

Ke, ukutya okunotye okuziinkozo kunokubangela iingxaki kubantu abanexesha elinzima lokujongana nezixa ezikhulu zokutya, njengalezo zinesifo seswekile okanye isifo se-metabolic syndrome.

Iinkozo ezicociweyo, ezinje ngezo zifunyanwa kwisonka esimhlophe, ipasta emhlophe, kunye nokunye ukutya okuninzi okwenziweyo, kuyingxaki ngakumbi, njengoko zingenayo ifayibha.

Oku kukhokelela ekubeni zigaywe ngokukhawuleza okukhulu, ngokubanzi zibangele ukuba kubekho iswekile kumanqanaba eswekile yegazi kungekudala emva kwesidlo (,).

Oko kwathethi, ukutya okuziinkozo okugcweleyo kunokusinceda ukuzinzisa kunye nokuthintela iipikisi kumanqanaba eswekile yegazi. Ke ngoko, ukusika zonke iinkozo asikokuphela kwendlela yokunciphisa amanqanaba eswekile yegazi (,,).

Ezinye izibonelelo ezinokubakho

Ukutya ngaphandle kokutya okuziinkozo kungabonelela ngezinye izibonelelo zempilo:

• Ngamana unokuphucula impilo yengqondo. Izifundo zidibanisa ukutya okuqulathe i-gluten kuxinzelelo, uxinzelelo, ukuphazamiseka kwemood, i-ADHD, i-autism, kunye ne-schizophrenia. Nangona kunjalo, okwangoku akunakwenzeka ukwazi ukuba ngaba iinkozo zibangele ezi ngxaki (,).
• Ngamana unokunceda ukunciphisa iintlungu. Ukutya okungenagluten kunokunceda ukunciphisa iintlungu zesisu kubafazi abane-endometriosis, isifo esenza ukuba izicwili ezingaphakathi kwisibeleko zikhule ngaphandle kwaso (,).
• Ngaba unokunciphisa iimpawu ze-fibromyalgia. Ukutya okungahambisani ne-gluten kunokunceda ukunciphisa iintlungu ezixhaphakileyo ezifunyanwa ngabantu abane-fibromyalgia ().

Ngaphandle kweziphumo zokuqala ezithembisayo, kusafuneka ezinye izifundo ukuze kuqinisekiswe ezi ziphumo.

Kukwafanelekile ukuba uqaphele ukuba uninzi lwezi zifundo lujonge kuphela kwisiphumo seenkozo ezine-gluten. Akukho bungqina bubonisa ukuba kunyanzelekile ukuba ungabandakanyi zonke iinkozo ekutyeni kwakho ukuze ufumane ezi zibonelelo.

Ukutya ngaphandle kokutya okuziinkozo kunganciphisa ukuvuvukala, kunciphise ubunzima bomzimba, kwaye kuphucule ukugaya kunye namanqanaba eswekile yegazi. Inokukhuthaza impilo yengqondo kunye nokunciphisa iintlungu kubantu abane-fibromyalgia okanye i-endometriosis, nangona kufuneka uphando olungakumbi.

Izinto ezinokubakho ezantsi

Ukutya okungenazinkozo kunokuza nezinto ezithile ezantsi.

Ngamana unokunyusa umngcipheko wokuqhinwa

Ukutya okungenazo iinkozo, ngakumbi ukutya okune-fiber okusanhlamvu, kunokunciphisa ukutya kwakho ifayibha.

Iinkozo ezingasetyenziswanga zezona zingumthombo olungileyo wefayibha engenakunyibilika. Olu hlobo lwefayibha longeza ubuninzi kwizitulo zakho, ukunceda ukutya kukuhambise ngokulula emathunjini akho kunye nokunciphisa umngcipheko wokuqhinwa ().

Ukuba ulandela ukutya okungenazinkozo, zama ukonyusa ukutya okutya okunefayibha njengeziqhamo, imifuno, iimbotyi, amandongomane, kunye nembewu ukunciphisa lo mngcipheko ().

Ngamana unokunciphisa umyinge wokutya

Zonke iinkozo zingumthombo olungileyo wezondlo, ngakumbi ifayibha, iivithamini ze-B, isinyithi, i-magnesium, i-phosphorus, i-manganese, kunye ne-selenium (,,).

Kwelinye icala, iinkozo ezigqityiweyo, ezisuswe kwi-bran kunye ne-germ, zinqongophele kwifiber, iivithamini, iiminerali, kunye nezinye izityalo ().

Uphononongo lubonisa ukuba ukulandela ngokungeyomfuneko ukutya okungenazinkozo kungonyusa umngcipheko wokunqongophala kwezondlo, ngakumbi kwiivithamini ze-B, i-iron, kunye nokulandelela iiminerali ().

Unokwazi ukukuthintela oku ukuya kuthi ga kwinqanaba elithile ngokwandisa ukungeniswa kweepseudocereals ezinje ngequinoa, amaranth, kunye ne-buckwheat, njengoko ezi zihlala zinezakhamzimba ezininzi ezifanayo, (,,).

Ukongeza, ukonyusa ukutya kwakho okunye ukutya, okufana neziqhamo, imifuno, amandongomane, iimbewu, iimbotyi, inyama, intlanzi kunye namaqanda, kunokunceda ukwenza naziphi na izondlo ezingasabonelelwa ziinkozo.

Isenokuthintela ngokungeyomfuneko

Nangona uphando luxhasa izibonelelo zokungabandakanyi iigrains ezithile kwizidlo zabantu abathile, ubungqina kwizibonelelo zokungabandakanyi zonke iigrains ekutyeni komntu wonke ziyasilela.

Kwaye kunye, uninzi lwezibonelelo ezinxulunyaniswe nokutya okungenazinkozo kunokufezekiswa ngeendlela ezingadingi ukusika lonke iqela lokutya.

Ngapha koko, ngaphandle kwazo zonke iinkozo ekutyeni okutya kunokunciphisa iintlobo ezahlukeneyo kwaye wenze ukutya kwakho kuthintele ngokungeyomfuneko, zombini ezinokwenza le ndlela yokutya ingagcineki ixesha elide.

Ngapha koko, ukubamba iidemon ngokungeyomfuneko ngokufihla impilo kunokunceda ekulungiseleleni ukutya okusempilweni, okuxhaphakileyo kubantu abaneendlela zokutya ezingalunganga ().

Ukutya okungenazinkozo kunganciphisa ukuthathwa kwesondlo, kwandise umngcipheko wokuqhinwa, kwaye kube nzima ukukugcina ixesha elide. Ukungafuneki ngokuzibandakanya kwiidemon ngenxa yezizathu zempilo ezinokuthi zikhuthaze indlela yokuziphatha yokutya okunetyhefu.

Ukutya ukutya

Ezi ndidi zokutya zilandelayo zingabandakanywa kukutya okungenazinkozo:

• Iziqhamo. Zonke iintlobo zeziqhamo zivunyelwe, nokuba zintsha, zomile, okanye zifriziwe.
• Imifuno. Ezi zinokutyiwa ziluhlaza, ziphekwe, okanye zifakwe kwisaladi okanye isuphu. Imifuno enesitatshi efana neetapile, isikwashi kunye nengqolowa entsha zilungile, zizezinye iindlela ezityebileyo ze-carb.
• Iimveliso zezilwanyana ezityebileyo ngeeproteni. Eli nqanaba libandakanya inyama, intlanzi, ukutya kwaselwandle, amaqanda, kunye neemveliso zobisi ezinje ngobisi, itshizi kunye neyogathi.
• Ukutya okunezityalo ezininzi. Iimbotyi, i-tofu, i-tempeh, i-edamame, i-natto, i-soymilk, i-yoghurt yesoya, kunye nenyama ehlekisayo engenazo izithako ezisekwe kukutya okuziinkozo kungonwatyelwa kukutya okungenazinkozo.
• Ubuxoki. Oku kubandakanya iquinoa, i-buckwheat kunye ne-amaranth.
• Amandongomane nembewu. Oku kubandakanya zonke iintlobo zamandongomane kunye nembewu, kunye neebhotile kunye nomgubo owenziwe ngazo.
• Imigubo engasuswanga kwiinkozo kunye nokutya okwenziwe ngazo. I-almond, i-flaxse, i-chickpea, i-soy, i-lentil ebomvu, kunye ne-coconut flour, kunye ne-noodle, isonka kunye nezinye izinto ezibhakiweyo ezenziwe ngazo, ziyavunyelwa.
• Amafutha. Oku kubandakanya ioyile yomnquma, ibhotolo, ioyile yekhokhonathi kunye neoyile yeavokhado.

Unokukhetha kwakhona ukufaka ii-marinade kunye nesaladi yokunxiba njengamafutha ongezelelweyo, kunye nezinto eziswiti, ezinjengeswekile, isiraphu yemephu, okanye ubusi. Okwangoku, uyakhuthazwa ukuba ujolise kukutya okupheleleyo, okucutshungulweyo kancinci.

Ukutya okutya okuziinkozo kuvumela ukutya okuninzi, ukuba awunazo iinkozo. Oku kubandakanya iziqhamo, imifuno, iimbotyi, inyama, intlanzi, ukutya kwaselwandle, amaqanda, ubisi, i-pseudocereals, amandongomane, imbewu, kunye nomgubo ongasekelwayo.

Ukutya okumele kukuphephe

Ukutya okungenazinkozo ngokubanzi akubandakanyi ezi ndidi zokutya zilandelayo:

• Uninzi lwezinto ezibhakiweyo: isonka esisekwe kwiingqolowa, iibagel, ii-tortilla, i-tacos, i-pizza, njl.
• Uninzi lwepheki: ii-donuts ezisekwe kwingqolowa, ii-cookies, ii-croissants, i-muffins, njl.
• Uninzi lweeodles: ipasta, irayisi, iruden, iodon noodles, njl.
• Isidlo sakusasa: i-muesli, i-oatmeal, ukhilimu wengqolowa, njl.
• Imifuno esekwe kwiziqhamo: umgubo wokutya wonke, umgubo we-graham, umgubo wengqolowa, kunye nomgubo welayisi, kunye nako konke ukutya okwenziwe ngazo
• Ukutya okuninzi okulula: iipopcorn, ii-crackers, i-muesli bar, ii-rice crackers, njl.
• Izitya ezisecaleni eziziinkozo: irayisi, i-orzo, i-millet, i-couscous, i-polenta, njl.
• Ukutya okususelwa kwinyama: seitan, njl.
• Iindlela zobisi ezisekwe kubisi: ubisi lwe-oat, ubisi lwerayisi, njl.

Unokufuna nokuthintela iziselo ezinxilisayo, ezinjengebhiya, i-gin, i-whisky, iScotch, kunye nokutya okuqukethe izithako eziziinkozo ezenziwe ngesiraphu okanye isiraphu yengqolowa ephezulu ye-fructose.

Ukutya okutya okuziinkozo akubandakanyi konke ukutya okuneenkozo. Inokunciphisa ukuthotyelwa kotywala obusuka kwiinkozo okanye ekutyeni okunezithako ezivela kwiingqolowa.

Imenyu yesampulu

Nantsi imenyu eqhelekileyo yeentsuku ezi-3 efanelekileyo yokutya okuziinkozo.

Usuku 1

• Isidlo sakusasa: iqanda okanye i-tofu scramble ngemifuno emininzi kunye ne-brown hash eyenziwe ekhaya
• Isidlo sasemini: isaladi ene-veggies, i-amaranth ephekiweyo, i-tofu yokutshaya, okanye i-salmon, kunye ne-raspberry vinaigrette yokugqoka
• Isidlo sangokuhlwa: coconut-lime curry kunye ne-shrimp okanye i-tempeh e-marinated kwibhedi yekholifulawa yelayisi

Usuku 2

• Isidlo sakusasa: i-smoothie eyenziwe ngobisi (okanye isityalo esisekwe kwisityalo, enye indlela engenazinkozo), imango efriziwe, imbewu yeflakisi, isipinatshi, kunye neprotein powder
• Isidlo sasemini: ithanga elinentliziyo, isanqante, kunye nesuphu emhlophe yebhontshisi ene-cashew nuts
• Isidlo sangokuhlwa: ibhatata ebhakwe nge-oveni, ifakwe isilili, umbona omtsha, iletisi, i-guacamole kunye ne-salsa

Usuku 3

• Isidlo sakusasa: Isidlo sakusasa esincinci kunye nesipinatshi
• Isidlo sasemini: inyama encinci ye-bun okanye i-veggie burger, ifakwe iipepile ezigcadiweyo, i-hummus, i-avocado, kunye necala lesaladi ye-pasta ye-buckwheat
• Isidlo sangokuhlwa: ii-noodle ezi-spirized zucchini ezigalelwe inyama okanye i-tofu isosi ye-Bolognese, amandongomane ompayini, kunye neParmesan okanye igwele lesondlo

Ukutya okunezona ngqolowa kungalinganiyo kunokubandakanya iziqhamo, imifuno, amandongomane, iimbewu, kunye nembotyi, kunye nenyama, intlanzi, ukutya kwaselwandle, amaqanda kunye nobisi.

Ukutya okulula okulula okuziinkozo

Nazi iindlela ezimbalwa ezilula kodwa ezinesondlo zokutya okuziinkozo okukuhambisa phakathi kokutya:

• iziqhamo ezintsha ngeyogathi
• Umxube wendlela
• chia pudding
• Abaqholi beflakisi abane tapenade yomnquma
• ismoothies
• iinkozo ezingenantongomane kunye nemivalo yeziqhamo
• Iichips zakudala
• hummus kunye nemifuno
• amashwamshwam olwandle
• umgubo weamangile omgubo
• iichips zeapile
• ibhotolo yebhotolo yeziqhamo
• ii-popsicles ezenziwe ngabantu ezenziwe ngegathi
• coconut, umhla, kunye neebhola zebhola

Zininzi iindlela zokubandakanya amashwamshwam kwindawo yokutya okuziinkozo. Umdibaniso ongentla ungasetyenziselwa ukukunceda ukukuhambisa phakathi kokutya.

Umgca wezantsi

Nangona ukunciphisa ezinye iinkozo kunokuba luncedo kwimeko ezithile zempilo, ukusika zonke iinkozo akuyomfuneko kubantu abaninzi kwaye kunokuba yingozi kwimpilo yakho.

Ngapha koko, izibonelelo ezichaziweyo zokutya okuziinkozo zihlala zinokuphunyezwa ngeendlela ezingadingi ukusika lonke iqela lokutya ekutyeni kwakho.

Ke ngoko, kufanelekile ukuqaphela ukuba oku kutya kukubonelela ngakumbi nangakumbi ngaphambi kokuba uzame.