Ngaba ukutyeba Ingqolowa?

Umxholo

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Kudala ndibuzwa lo mbuzo mva, ngakumbi kubantu ababone umhlobo, umntu endisebenza naye okanye umntu odumileyo ngequbuliso wehla emva kokugxotha ingqolowa. Eyona nto iphambili kukuba: kuyinkimbinkimbi, kodwa ukuqonda ama-nuances kunokukunceda ukuba wenze isigqibo sokuba ukuphelisa ingqolowa kuyafaneleka, kwaye kutheni unokuthi, okanye ungaboni iziphumo zokulahlekelwa kwesisindo. Nazi izinto ezine zokwazi:

Ukutya ngaphandle kwengqolowa akufani nokungabikho kwegluten

Le yokugqibela iye yaqhuma kuthandwa, ikakhulu ngenxa yokuba isifo seCeliac kunye nokunganyamezelani kwe-gluten kubonakala ngathi kuyenyuka. I-Gluten luhlobo lweprotheyini efumaneka ngokwemvelo kwingqolowa nakwezinye iinkozo, kuquka i-rye kunye nebhali. Kubantu abanesifo seCeliac kwanezixa ezincinci zegluten zibangela amajoni omzimba ukuba wonakalise okanye atshabalalise i-villi, ingca encinci, efana nomnwe ephuma emathunjini amancinci. I-villi enempilo ifunxa izondlo ngodonga lwamathumbu ukuya egazini, ngoko xa zonakalisiwe, ukungondleki okungapheliyo kwenzeka, kunye neempawu ezibandakanya intlungu yesisu, ukudumba, kunye nokuncipha komzimba. Kubantu abavavanya ukuba abanayo isifo seCeliac kodwa abanganyamezeliyo igluten xa besebenzisa le proteni basenokubangela iziphumo ebezingalindelekanga ezingafunekiyo, ezinje ngeemvakalelo ezinjengomkhuhlane, urhudo, igesi, ukuqunjelwa kweasidi, ukudinwa kunye nokuncipha komzimba.

Xa abantu abanesifo seCeliac okanye ukunganyamezelani kwe-gluten kususa i-gluten kwizidlo zabo abanye banokulahla ubunzima kwaye abanye banokufumana. Ukuncipha komzimba kuhlala kuvela ekupheliseni iinkozo ezixineneyo, ezinje ngeegels, ipasta kunye nezinto ezibhakiweyo, ngakumbi ukuba zithathelwe indawo yimifino kunye ne-gluten-free free-grains ezinje ngequinoa kunye nerayisi yasendle. Kodwa ubunzima bunokwenzeka xa abantu belayisha ukutya okune-carb ephezulu esetyenzisiweyo njenge-crackers, iitshiphusi kunye neelekese ezenziwe kwiinkozo ezingenagluten. Ngamanye amagama, ukutya okungenagluten akuqinisekisi ukwehla kobunzima-umgangatho opheleleyo kunye nokulinganisela kokutya kwakho kuseyona nto iphambili.

Uninzi lwabantu baseMelika batya iinguqu ezityebileyo zengqolowa

Ngaphandle kwegluten abanye abantu bakholelwa ukuba ingqolowa yona iyatyeba. Nangona kunjalo, izibalo zamva nje zibonisa ukuba ngaphezulu kwe-90% yabantu baseMelika basilela kobuncinci obucetyiswayo beentsuku ezintathu zokutya okuziinkozo, kwaye ukuthathwa kwethu kweenkozo ezisulungekileyo kunyukile kule minyaka ingamashumi amathathu idlulileyo. Oko kuthetha ukuba uninzi lwabantu baseMelika batya ingqolowa ecoliweyo, egqityiweyo, ekhokelela ekuphenduleni okwahlukileyo emzimbeni xa kuthelekiswa ne-organic 100% yengqolowa epheleleyo (iinkozo eziphilayo azinakuguqulwa ngokwemfuza).

Ayiyiyo yonke ingqolowa eyenziwe ngokulinganayo

Iinkozo ezipheleleyo, njengengqolowa epheleleyo, ziqulethe ukhozo olupheleleyo, olunamacandelo amathathu ahlukeneyo - ibran (isikhumba esingaphandle), intsholongwane (indawo engaphakathi ehlumayo ibe sisityalo esitsha), kunye ne-endosperm (ukutya kwentsholongwane) . Iinkozo ezicociweyo, kwelinye icala (njengomgubo omhlophe), zilungisiwe, ezisusa i-bran kunye ne-germ. Oku kucutshungulwa kunika iinkozo ukuthungwa okucolekileyo, kwaye kwandisa ubomi beshelufu, kodwa kwakhona kususa ifayibha, izondlo ezininzi, kwaye zenze ukuba zihlangane ngakumbi.

Ukutya ukutya okuziinkozo ngakumbi, kubandakanya ingqolowa iphelele, kunxulunyaniswe namazinga asezantsi esifo sentliziyo, uhlobo lweswekile 2, umhlaza othile, kunye nokutyeba kakhulu. Oku mhlawumbi kungenxa yokuba i-bran kunye nentsholongwane zikhokelela kwisantya esicothayo sokwetyisa, ngoko ke endaweni yokuba i-carbohydrate eninzi igxalathelane egazini ngaxeshanye, iiseli zifumana unikezelo lwamafutha oluzinzileyo ixesha elide. Olo hlobo lokuhanjiswa kwexesha elikhutshiweyo lilawula ngcono iswekile yegazi kunye namanqanaba e-insulin, kwaye kuthetha ukuba i-carbohydrate kunokwenzeka ukuba itshiswe, kunokuba isuswe kwiiseli ezinamafutha.

Ifayibha kwingqolowa engqolowa epheleleyo ikwachaphazela indlela umzimba wakho osabela ngayo. Ifayibha iyagcwalisa, ngoko unokuziva uhluthi ngokukhawuleza kwaye ke utye kancinci. Ukongeza, uphando lubonakalisile ukuba kwigrama nganye yefayibha esiyityayo, sisusa malunga neekhalori ezisixhenxe. Kwaye uphononongo kwi-dieters yaseBrazil lufumene ukuba kwithuba leenyanga ze-6, igram nganye eyongezelelweyo yefiber ibangele ikota eyongezelelweyo yeponti yokulahlekelwa kwesisindo.

Olu thelekiso lubonisa umohluko:

Ikomityi ye-1 ephekiweyo, i-100% yengqolowa epheleleyo ye-pasta ibonelela nge-37 gram ye-carb, 6 ngohlobo lwefayibha.

vs.

1 indebe ephekiweyo ipasta yengqolowa esulungekileyo ine-43 yeegram ze-carb, 2.5 ngohlobo lwefayibha.

Imithetho yomgangatho

Ke yonke le nto ibilayo kukuba awufuni kutya ingqolowa okanye awukwazi ngenxa yomxholo wayo we-gluten olungile, kodwa ingqolowa ayityebisi. Nokuba utya ingqolowa okanye awusona sitshixo sokwenyani sempilo kunye nolawulo lokuthoba ubunzima yi-ditching esulungekisiweyo, iinkozo ezilungisiweyo kunye nokuncamathela kwinxalenye efanelekileyo ye-100% yeenkozo.

Yintoni oyivileyo ngengqolowa, igluten kunye nokuncipha kobunzima? Nceda wabelane ngeengcinga zakho kunye nemibuzo apha okanye uyithumele ku @cynthiasass kunye @Shape_Magazine.

UCynthia Sass yingcali yezokutya ebhalisiweyo enezidanga zemasters kuzo zombini inzululwazi yezondlo kunye nempilo yoluntu. Amaxesha amaninzi abonwa kumabonwakude wesizwe, yena unguMXHOLO onika umhleli kunye nomcebisi ngezondlo eNew York Ranger naseTampa Bay Rays. I-New York Times yakhe yokugqibela ethengisa kakhulu yi-SAS.S! Wena Slim: Yoyisa iminqweno, yehla iiponti kunye nokuLahla ii-intshi.

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