Dziwani zakudya zopanda thanzi musanayambe, kapena mutha kuvutika
Kuyenda mopanda thanzi kumakhala kosavuta kuposa kale masiku ano-madukapamwamba akudziwika bwino kuti amatulutsa mankhwala opanda gluten, malo odyera amakhala ndi menus opanda gluten , ndipo pali zakudya zowonjezera zosasuka zomwe mumatha kusankha.
Uwu ndiwo uthenga wabwino, koma pali nkhani zoipa, nayenso. Chodabwitsa ndi chakuti, njira yabwino yomwe mungagwiritsire ntchito zakudya zopanda thanzi masiku ano imatanthawuza kuti anthu omwe sakhala ndi ma gluten chifukwa chakuti apezeka ndi matenda a celiac kapena mphamvu zowonongeka zowonongeka zingakhale zosavuta kugwiritsira ntchito zakudya zopanda zakudya. . Chifukwa chake? Sizowoneka ngati zosavuta ngati zikuwoneka kuti zimadya chakudya chamatenda.
Nthawi zina, zolakwitsa za zakudyazi zimakhala zokongola kwambiri (zomwe zingakuchititseni kuti musayambe kulakwitsa zomwezo!). Koma pa zochitika zovuta kwambiri, kupitirizabe kupanga zolakwika zomwezo kungapangitse m'mimba mwathu kuti musachiritse kuwonongeka kwa matenda a leliac.
Pofuna kukuthandizani kuti musadutse zakudya zopanda thanzi zomwe mumaphunzira kuti mukhale ndi zakudya zopanda thanzi komanso kuti mukhale odwala zakudya zamagetsi. Ngati mungathe kupeĊµa mavutowa, mudzakhala bwino kuti mukhale ndi thanzi labwino.
1 - Kuyambira Zakudya Zakudya za Gluten Musanayambe Ntchito Yanu Yoyamba
Ndizophweka kwambiri kudula mkate ndi tirigu wophikira tirigu ndi cookies pa zakudya zanu. Koma pali zambiri zowonjezera zakudya zopanda thanzi osati kungopewa zakudya zitatu (ndi zina monga izo)
Mwachitsanzo, kodi mumadziwa kuti supu zambiri zamzitini zili ndi gluten? (Pali zosankha zabwino zosasuka za gluten , koma muyenera kudziwa komwe mungayang'ane.) Kodi mumadziwa kuti mankhwala ambiri a soya ali ndi tirigu mwa iwo? ( Mazira ena a soya ndi opanda mchere .) Ndipo kodi mumadziwa kuti mowa wochuluka umapangidwa ndi barele, yomwe ndi mbewu ya gluten ? (Inde, pali mowa wabwino, nayenso .)
Kulephera kuchita ntchito zawo zapakhomo pa zakudya zopanda thanzi ndi nambala imodzi yomwe anthu amalakwitsa pokhapokha atapatsidwa chizindikiro cha matenda a celiac kapena chisamaliro cha gluten chomwe sichitha-ndipo ndicho chifukwa chachikulu chimene samvera bwino mofulumira Ndimakonda. N'zomvetsa chisoni kuti kupanga zolakwitsa zazikulu kungachititse kuti munthu azikhala wonyansa.
Musalole kuti izi zikhale inu-phunzirani momwe mungayendetsere mosasuka, ndipo onetsetsani kuti mumamvetsa malo ambiri omwe amatha kubisala.
2 - Kulephera Kufulumira pa Zakudya Zakudya
Anthu ambiri amayamba kudya zakudya zopanda thanzi pogwiritsa ntchito malemba omwe amawakonda kuti "tirigu" kapena "gluten," ndikungosiya iwo omwe akulephera kusinthana. Koma zomvetsa chisoni, sikuti ndi njira yokwanira yopezera gluteni mu zakudya zomwe mukudya.
Mwalamulo, opanga sayenera kulemba zonse zopangira zowonjezera (zokhazo zomwe zili ndi tirigu, zimawoneka ngati topgen). Iwo safunikiranso kufotokoza machitidwe omwe mankhwala alibe mankhwala a gluteni , koma amapangidwa pamagawo kapena magawo omwe ali nawo , zomwe zimachititsa kuti thupi likhale loipa kwambiri.
Ndiye mungachite chiyani? Bete lanu yabwino kwambiri ndikumangirira ndi mankhwala omwe amalembedwa kuti alibe gluten kapena yowonjezereka (ngakhale chikhalidwe chokhwima). Koma ngati mutasankha kuchoka kunja kwa malo otetezeka a zakudya zopatsa malemba a gluten, muyenera kuthamangira maina a zosakaniza omwe amatanthauza kuti gluten (pali mndandanda wautali), ndipo phunzirani zoopsa za kudya "palibe zakudya zamagulu .
3 - Kutsegula pa Zakudya Zakumphwa Zopanda Gluten
Zimayesayesa pamene mukuyamba zakudya zopanda thanzi kuti mutenge malo osungirako zakudya zakusakaniza ndi zakudya zomwe mumazikonda, zomwe zili bwino, komabe mulibe zakudya zopanda thanzi, koma zimapezeka kuti mulibe zakudya zopanda thanzi. Musalole kuti muyesedwe.
Zowona, ndi zophweka kupeza maswiti opanda gluten , ophyola ndi mitundu yonse ya zakudya zopanda zakudya za gluten pa masitolo ogulitsa zakudya. Mwinanso mungapeze zakudya zosakanizika za zakudya zopatsa thanzi . Koma ngati mukusowa gluteni chifukwa mwapezeka kuti muli ndi matenda a celiac kapena mphamvu yeniyeni ya gluteni, thanzi lanu liri kale vuto.
Ndipotu, ngati mwapezeka kuti muli ndi matenda a celiac, mukhoza kukhala osadya bwino, choncho ndi nthawi yabwino kuti mukhale ndi zakudya zathanzi ndi matani othandizira, kuti musapeze mtundu wina wa chipsu cha chimanga. chisindikizo cha gluten pa phukusi.
Zedi, mungathe kusangalala ndi zakudya zina zopanda chotupitsa pa nthawi zina (ndipo zina ndizo zisankho zabwino). Koma ngati mumayesetsa kukhala osasuka komanso kudya thanzi, thupi lanu lidzakuthokozani.
4 - Kutsata Zovuta Kupeza Zakudya
Palibe kungoyendayenda: kukhala njira zopanda thanzi ndikuphika zambiri ... nthawi zina zambiri .
Ngati mutadalira zakudya zabwino (pamaso pa pizza ya Domino, aliyense?), Mungakhale mukudabwa kwambiri: Simungathe kulamula pizza kapena Chinese. (Pizza ya glino ya gluten imakonzedwa m'malo omwewo monga pizza ya kampani, kuika malire awo kwa anthu omwe ali ndi matenda a celiac. Pakadali pano, malo odyetserako chakudya cha ku China ali ndi mavuto awo omwe amafunika kuti adye zakudya za gluteni. )
Inde, mungapeze pizza ya chisanu ya gluten ndi zakudya zina zosasunthika za gluten (Udi's Gluten Free, Saffron Road, ndi Amy's Kitchen zonse zimapanga zosankha zabwino). Koma iwo ndi okwera mtengo kwambiri, ndipo osati onse amawasungira iwo.
Kotero mutha kukonzekera kuti mutulutse miphika yanu ndi mapepala mukamasuka ... Kusaphika kuchokera ku zatsopano, zowonjezera zowonjezera bwino ndibwino kwa inu (ngakhale ngati mukuvomereza kuti ndi ntchito yambiri kusiyana ndi kudalira pulogalamu ya Domino) .
5 - Osati Kukhala Okwanira Okwanira mu Zakudya
Zimalimbikitsa kuona malo odyera ambiri omwe ali ndi menus a gluten, ndikudziwa kuti ambiri amadya zakudya zakutchire akunenanso kuti akhoza kukupatsani chakudya cha gluten . Koma musalole kuti muteteze, chifukwa nthawi zambiri sikophweka.
Pamene chakudya cha gluten chakhala chikudziwika kwambiri, anthu ambiri ayamba kudya zakudya za gluten omwe safunikira kwenikweni. Ndipo si zachilendo kuwaona akusowa chakudya cha gluten mu lesitilanti, koma kenaka konzekerani mowa kapena keke ya gluten yadye. Izi ziri ndi zotsatira zomvetsa chisoni zowononga aliyense yemwe akusowa kudya gluteni wopanda ufulu kwa thanzi lawo.
Ndiye mungachite chiyani? Chabwino, mufunikira kuyika maganizo anu ku seva yanu (ndipo mwinamwake kuntchito kapena mtsogoleri) kuti chakudya chanu chikhale chosalamba kwambiri kapena mutadwala. Tsindikani (ndithudi, ndithudi) simukupempha izi ngati zosankha zamoyo-mumazifunadi kuti mukhale ndi thanzi lanu. Izi mwachiyembekezo zidzawatsogolera kuti azisamala kwambiri ndi chakudya chanu.
Mwa njira, malingaliro omwewo amapita kwa chakudya chopangidwa ndi abwenzi ndi achibale-nthawi zambiri, simungathe kuwadalira kuti akupangitseni chakudya chokhazikika (ndicho chifukwa chake), ndipo muyenera kuyera.
6 - Kukonzekera 'Tsiku Lachibwibwi' (kapena Kupeza Mwayi Wosafunikira)
Ngati inu ndi adokotala mwatulukira matenda anu odwala matenda a celeac kapena osakanizidwa, mumakhala ndi mwayi wochuluka: Simukusowa mankhwala okwera mtengo kapena njira zothandizira, popeza matenda anu amachiritsidwa kwambiri kudzera mu zakudya nthawi zambiri.
Simunena kuti musamadye zakudya zopanda thanzi, chifukwa kudana kungakulepheretseni kukumana ndi mavuto akuluakulu.
Koma ziopsezo sizilepheretsa anthu ambiri kuti azichita chinyengo: Phunziro limodzi linapeza kuti munthu mmodzi mwa anthu anayi aliwonse ali ndi matenda a celiac samagwirizana ndi zakudya zokwanira kuti athetse mavuto omwe angathe.
Musalole izi kuti mukhale-mukunyengerera pa zakudya zingayambitse mavuto omwe amayamba chifukwa cha kuchepa kwa vitamini ku khansa. Ndi zakudya zambiri zopanda thanzi pamsika masiku ano, palibe chifukwa chenicheni chosewera ndi thanzi lanu.
7 - Kukhulupirira Zakudya Zopanda Gluten Zidzathetsa Mavuto Anu Onse Ammimba
Ngati muli ndi matenda a celiac kapena osalimba a gluteni, muyenera kuyembekezera kuti mukumva bwino ngati mukupita kususuka -kudya kwanu kukuyenera kusintha, mukhoza kuona kuti mutu wina ukuchepa, ndipo mumakhala ndi mphamvu zambiri.
Koma chakudya cha gluten sichiri chozizwitsa-musati muyembekezere kuthetsa mavuto anu onse omwe alipo. Mwachitsanzo, ngakhale kuti anthu ena amalepetsa kulemera kwa thupi, sikuti aliyense amachita zambiri-ndipo anthu ambiri amalemera.
Komanso, musamaganize kuti matenda atsopano omwe mumakhala nawo ndi chizindikiro cha matenda a leliac kapena kutengeka kwa gluten. Zoonadi, gluten yakhala ikuphatikizidwa m'zinthu zonse kuchokera ku zovuta za m'mimba kuti zikhale zovuta, kotero ndi zophweka kuganiza kuti zonsezo zikugwirizana. Zosavuta, koma osati lingaliro lopambana.
Mimba iliyonse ya m'mimba sikutanthauza kuti mumakhala wochuluka (kungakhale chimfine kapena chakupha). Ndipo ngati muli ndi vuto lopitilira-mwachitsanzo, kupweteka m'mimba, kutsegula m'mimba, kapena kupweteka mutu-ngakhale mutadya zakudya zopanda thanzi, mumayenera kuyankhula ndi dokotala wanu podziwa kuti palibenso vuto linalake.
> Zotsatira:
> Villafuerte-Galvez J et al. Zinthu Zofunika Kwambiri Kwambiri Kudya Zakudya za Gluten Kwa Odwala Achikulire Odwala Matenda Aakulu. Mankhwala Osokoneza Bwino ndi Opaleshoni. 2015 Sep; 42 (6): 753-60.