Kusuka kwa gluteni kwakhala chinthu chachikulu, ndipo anthu angapo amaganiza kuti ayenera kupeĊµa mkaka. Anthu ambiri safuna kupewa gluten ndipo pochita zimenezi, mumayesedwa ndi zofooka zina.
Mavuto a mkaka ndi owopsa kusiyana ndi mavuto a gluten. Chifukwa chachikulu chodyera mkaka ndi kupeza calcium yokwanira, ndipo pamene mkaka ndi mankhwala abwino kwambiri a calcium, ukhoza kuchipeza kuchokera ku zakudya zina.
Kodi chikugwirizana ndi izi?
Gluteni ndi mapuloteni omwe amapezeka tirigu, balere, ndi rye. Zimathandiza kupereka mkate kukhala mawonekedwe ake. Anthu omwe ali ndi matendawa kapena a gluten amafunika kudya zakudya zopanda thanzi - mwinamwake amatha kudwala matenda enaake oopsa, kuperewera kwa thupi, ndi matenda ena.
Zakudya za mkaka zili ndi lactose mawonekedwe a shuga. Anthu omwe ali ndi vuto la lactose sagwiritsa ntchito lactose ndipo amakhala ndi vuto la m'mimba akamadya mkaka.
Mavuto amenewa sali osowa, koma samakhudza aliyense.
Matenda a Celiac amakhudza munthu mmodzi pa 140. Kusagwirizana kwa mtundu wa Lactose kumakhala kofala, makamaka m'madera ena. Pafupifupi 1 pa asanu aliwonse a ku Caucasus ali nawo, ndipo pafupifupi 80 peresenti ya Asiya ndi Achimereka Achimereka, 75 peresenti ya Afirika ku America ndi pafupifupi theka la anthu a ku Spain ali nazo.
Ngati mukuganiza kuti muli ndi zina mwazimenezi, muyenera kulankhula ndi wothandizira zaumoyo wanu za nkhawa zanu.
Ngati muli ndi vuto, odyetsa zakudya kapena zakudya zowonjezera akhoza kukuthandizani kukhazikitsa zakudya zomwe zimaganizira izi ndikudya chakudya choyenera komanso chopatsa thanzi.
Koma ndimaganiza kuti kudya zakudya zowonjezereka kunandipangitsa kulemera?
Izo siziri. Kugwiritsa ntchito makilogalamu ambiri kuposa momwe mumayaka ndi chifukwa chake anthu amalemera.
Pakhoza kukhala kusiyana kwa thupi lanu poyerekezera ndi anthu ena, ndipo matenda ena angakhudze kulemera kwanu, koma potsiriza ndizokhuti zomwe zimapita poyerekeza ndi zopsereza zowotchedwa.
Zakudya za Fad zimadalira kuti mupewe magulu enaake monga chakudya kapena mkaka. Kapena amasankha zakudya zinazake zomwe zili ndi zigawo zina monga gluten kapena phytic asidi, akunena kuti ndizoipa kwa inu, kapena amatha kunena kuti ndi zotsutsana ndi zakudya zina - zomwe zimawopsya koma siziri.
Musatsatire chakudya cha fad. Musati muchite.
Zambiri zodyera zakudya zimabwera mofulumira - mwina chifukwa chakuti zimakhala zovuta kutsatira nthawi yaitali, ndipo sizikuthandizani kutaya kapena kulemera kwanu.
Zakudyazi sizinachokera kufukufuku wodalirika wa kafukufuku wa nthawi yaitali kapena zokhudzana ndi thanzi labwino, koma akhoza kuyesa kumva sayansi. Kutenga mphindi zowerengeka kuti muwone zomwe akuwonetsa zimasonyeza kusowa kwa umboni wosaganizira ndi kulingalira.
Njira yabwino yowonera kulemera kwanu ndi kupereka thupi lanu ndi zakudya zonse zomwe mukusowa ndikutsatira chakudya choyenera . Sankhani zakudya zosiyanasiyana kuchokera ku gulu lililonse la chakudya kuti mupeze chakudya chokwanira cha macronutrients, fiber, mavitamini, ndi mchere:
- Zipatso ndi ndiwo zamasamba: makapu awiri kapena atatu a zipatso ndi ndiwo zamasamba tsiku lililonse.
- Mbewu ndi tirigu: osachepera theka la mbeu yanu ayenera kukhala mbewu zonse.
- Mapuloteni: sankhani mapuloteni otsika kwambiri monga nyama yowonda, nkhuku, nsomba, nsomba kapena nyemba.
- Zakudya za mkaka: Mukufunikira zakudya ziwiri kapena zitatu za mkaka kapena zakudya zina zamtundu uliwonse tsiku ndi tsiku.
- Mafuta ndi mafuta: Tengani mafuta ochepa monga mafuta omega-3 ndi mafuta a monounsaturated.
Ndikofunika kuwonanso kukula kwa gawo lanu ndikusunga kalori yanu yomwe ikukuthandizani kuti mukhale ndi thanzi labwino.
Zotsatira:
Academy of Food and Dietrotics. "Njira Yonse Yodyera Zakudya Zathanzi." http://www.eatright.org/About/Content.aspx?id=8356.
Harvard Health Letter. "Kuganizira Zakudya Zakudya za Gluten." http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2013/April/considering-a-gluten-free-diet
Kusaka. "Lactose Kusalolera." http://emedicine.medscape.com/article/187249-overview#a0199.
Rubio-Tapia A1, Ludvigsson JF, Brantner TL, Murray JA, Everhart JE. "Kufalikira kwa matenda a leliac ku United States." Am J Gastroenterol. 2012 Oct; 107 (10): 1538-44; Mafunso 1537, 1545. http://www.ncbi.nlm.nih.gov/pubmed/22850429.