Ngaba ndingaba ne-Allergic ku-Kale?

Umxholo

• Ushwankathelo
• Ukungezwani komzimba kwi-kale
• Kale iimpawu zokungabikho komzimba
• Kufuneka wenze ntoni xa une aleji
• Nini ukubona ugqirha
• Ukuthatha

Ushwankathelo

I-Kale yenye yezona zinto zitya kakhulu zinezondlo. Ayisiyo kuphela i-kale ephezulu kwi-fiber, kodwa ikwaqulathe inani elikhulu leevithamini, iiminerali kunye nee-antioxidants.

Ezi vithamini zibandakanya i-A, C, B-6, kunye no-K. Kale ziphezulu kwizimbiwa ezifana ne-iron, calcium, ithusi, i-potassium kunye ne-magnesium. I-Kale iqulethe i-antioxidants enamandla njenge-quercetin.

Kubantu abaninzi, i-kale lukhetho lokutya olukhuselekileyo nolusempilweni. Nangona kunjalo, kwiimeko ezinqabileyo, i-kale inokubangela ukusabela okungafunekiyo.

Kwiminyaka yakutshanje, kuye kwakho ukonyuka okukhulu kwizidlo ezithile ezichazwe kumazwe ahambele phambili. Umntu unokukuvela ukutya ekutyeni, nakuphi na ukutya, ngakumbi ukuba utya oko kutya rhoqo.

Ukaliwa kukutya kwenzeka xa amajoni akho omzimba ecinga ukuba ukutya kwakho ngumhlaseli. Ukuba umzimba wakho awukuchazanga ukutya ngale ndlela, kuya kukhupha izilwa-buhlungu, ezinokubangela impendulo.

U-Kale ukwintsapho yemifuno ebethelelweyo. Abanye banokuphuhlisa ukungabikho komzimba kwimifuno ye-cruciferous.

I-Kale inokubangela ukuqunjelwa kubantu abanobunzima bokucola ii-FODMAPs. Unokufumana uxinzelelo lwesisu esisuka kwimifuno ebethelelweyo ukuba unayo C. eyahlukileyo usulelo.

I-Kale iphezulu kwi-antinutrient eyaziwa ngokuba yi-oxalic acid. I-antinutrient sisityalo esinciphisa amandla akho okufumana izondlo. I-oxalic acid inxulunyaniswa nokwanda kwamathuba eentso. Ukuba sele unengxaki ngamatye ezintso, kunokuba ngumbono olungileyo ukunqanda i-kale.

Ukungezwani komzimba kwi-kale

Abantu abadla i-kale rhoqo banomngcipheko ophezulu wokuphuhlisa i-kale ye-allergies. Rhoqo, unokuba u-aleji kuyo yonke imifuno ye-cruciferous. Olu sapho lwemifuno lubandakanya:

• arugula
• ikhaphetshu
• ibrokholi
• icauliflower
• kudala
• ibrussels sprouts
• imifuno yekhola
• isithombo
• iitheniphu

Imifuno yeCruciferous ikwabizwa ngegama losapho lwesityalo Brassicaceae. Eminye imifuno enqamlezileyo iwela kudidi lwe brassica oleracea.

Abanye abantu bafunyaniswe bephuhlisa, kodwa oku akufani nokubola kwemifuno.

Uphando oluthe kratya luyafuneka ukubona ukuba bangaphi abantu abanesifo semifuno esibaluleke kakhulu.

kukhuseleko lwezityalo ezibethelelweyo zibandakanya uphononongo olwalujonge ukudlwengulwa okwenziwe nge-oyile, elilungu leli qela lemifuno.

Abaphandi bafumanise ukuba i-7 yabantu abayi-1,478 ababechaphazeleke ngokwendalo ekudlwengulweni okwenziwe nge-oli. Xa abo babesengozini yokudlwengulwa kwintyatyambo ye-oli emsebenzini bevavanywa, inani leqa laya kwi-14 kwayi-37.

Kale iimpawu zokungabikho komzimba

I-kale okanye i-cruciferous yemifuno yokungezwani komzimba inokubangela uluhlu lweempawu. Oku kunokubandakanya:

• ukurhawuzelela ulusu
• urhwebo
• ukudumba kancinci kwemilebe, ulwimi, nomqala
• isiyezi
• uxinzelelo lokugaya ukutya
• isifo somlomo

Kwiimeko ezinzima zokutya kokutya, i-anaphylaxis iyenzeka. Ukuba ukhe wafumana i-anaphylaxis, fumana unyango olukhawulezileyo.

Kufuneka wenze ntoni xa une aleji

Ukuba uzifumana uphakathi kwabantu abancinci abanempendulo engalunganga kwimifuno ebethelelayo, kuya kufuneka uphephe ukutya i-kale kunye neminye imifuno kolu luhlu.

Ngelixa i-kale igcwele iivithamini, iiminerali, kunye nee-antioxidants, kukho ezinye iindlela zokutya ezinempilo onokukhetha kuzo ukuqinisekisa ukuba ufumana isondlo esifanelekileyo.

Nantsi ukuphazamiseka kokutya onokukutya ukufumana iipropathi eziluncedo ezifumaneka kwi-kale:

• ivithamini A: isibindi senyama yenkomo, ibhatata, isalmon, isikwashi sasebusika, imango, itshizi yebhokhwe, ibhotolo
• ivithamin C: intsimbi ipepile, ipayina, i-kiwi, iziqhamo zesitrasi
• Uvithamini K: iimbotyi zesoya, i-pickles, i-edamame, ithanga, iipine nut, iiblueberries
• isinyithi: imbewu yethanga, iqokobhe, iimbotyi, iquinoa, iturkey, tofu
• Uvithamini B-6: ii-chickpeas, iminqathe, itshizi ye-ricotta, inyama yenkomo, amaqanda, iibhanana, iavokhado
• I-calcium: iimbotyi, iisardadi, iiamangile, itshizi, iilentile, amaranth
• ubhedu: i-spirulina, iimbatyisi, ilobster, itshokholethi emnyama
• potassium: iimbotyi ezimhlophe, ii-beet, iitapile, iiparsnips, iiorenji, iyogathi
• i-magnesium: itshokholethi emnyama, amandongomane, iimbewu, iimbotyi, iavokhado, iibhanana
• I-quercetin: ii-capers, amatswele, icocoa, iicranberries, iiapile

Nini ukubona ugqirha

Ukuba ucinga ukuba unokuba ne-kale okanye i-cruciferous yemifuno yokungezwani komzimba, yenza idinga lokuthetha nogqirha. Banokukuthumela kwingcali okanye benze uvavanyo lokungafuneki komzimba.

Uvavanyo oluqhelekileyo lokugula komzimba luvavanyo lwesikhumba. Ugqirha uya kuthabatha ulusu lwakho kwaye ajoje inani elincinci le-allergen ekuthethwa ngayo. Ukuba iqhubu eliphakanyisiweyo elinesangqa esibomvu esijikeleze loo nto liyavela, uyaliwa yinto leyo.

Ugqirha unokukhetha ukubeka kwindawo yokutya yokuphelisa. Ngexesha lokutya okuphelisayo, uya kuyisusa imifuno ye-cruciferous ekutyeni kwakho kangangexesha elithile. Emva koko uya kubazisa kwakhona nganye nganye ukuze ubone ukuba unayo impawu.

Ukuthatha

I-Kale inezibonelelo ezininzi ezimangalisayo zempilo, kodwa isenokungabi lukhetho olufanelekileyo lokutya kuye wonke umntu. Abantu abanokungabikho komzimba kwimifuno ye-cruciferous kufuneka baphephe i-kale. Ukuba awunampendulo yokungavumi, kufuneka ubone ugqirha ukuze avavanywe.

I-Kale inokubangela imiba yokugaya ukutya kwabanye abantu kwaye inokubangela umngcipheko ophezulu wamatye ezintso.