Mutha kuona kusintha kwa kulemera ndi magetsi amphamvu
Mukayambitsa zakudya zopanda thanzi, zotsatirapo zingakhale monga kusintha kwa kulemera kwanu (mwina kupindula kapena kutayika), kusintha kwa mphamvu zanu, komanso kukulitsa thanzi lanu. Nthaŵi zambiri, zotsatirazi zimapindulitsa.
Komabe, zakudya zopanda thanzi zimayambitsanso mavuto. Mwachitsanzo, mungapeze kuti mukuvutika kwambiri chifukwa cha kudzimbidwa, popeza zakudya zambiri za gluten zili ndi zida zochepa. Mwinanso mungapeze kuti mumadwala kwambiri matenda a gluten mu zakudya zomwe mumadya.
Ndikudabwa kuti muyenera kuyembekezera zotsatira zanji pamene mutayambitsa zakudya zopanda thanzi? Nazi zomwe muyenera kudziwa.
1 - Zolemera Zanu Zingasinthe
Mosasamala kanthu kuti mukuyamba kunenepa kwambiri kapena kupitirira kunenepa kwambiri, kulemera kwanu kungakhale koyendetsa bwino ngati mutapezeka kuti muli ndi matenda a celiac ndikuyamba kutsatira zakudya zopanda thanzi.
Ngakhale anthu ambiri amaganiza kuti aliyense yemwe ali ndi vutoli ali ndi vuto lochepa kwambiri, kafukufuku wasonyeza kuti ambiri ndi olemera kwambiri, koma ambiri ndi olemera kwambiri. Mwachitsanzo, kafukufuku wina anapeza pafupifupi 61 peresenti ya celiacs yomwe idangoyamba kumene kuonedwa kuti ndi yolemera, 17 peresenti inali yochepa kwambiri ya msinkhu wawo, ndipo 22 peresenti anali olemera kwambiri kapena olemera kwambiri.
Pambuyo pa matendawa, odwala operewera kwambiri ankakonda kulemera, pamene odwala olemera kwambiri komanso olemera kwambiri ankakonda kulemera. Zowononga zolemera zowonjezera zimakhala kuti zikhalebe kulemera kolemera.
Choncho, ngati ndinu olemera kwambiri kapena ochepa kwambiri pa matendawa, mukhoza kuyembekezera kuti kulemera kwanu kumawoneka ngati mbali ya zakudya zopanda thanzi. Komabe, ngati mumadya zakudya zambiri zopanda zakudya zopatsa thanzi (zomwe zimakhala zolemera kwambiri komanso zopatsa thanzi, monga momwe zimakhalira ndi anthu ochiritsira), mukhoza kudzipeza mutanyamula mapaundi angapo osafunika. Kotero samalani.
2 - Kusamvana kwanu kwa Lactose Kungapititse patsogolo
Majekesitanti ambiri omwe amapezeka kumene sangathe kukumba lactose, shuga amene amapezeka mkaka ndi mkaka, monga ayisikilimu ndi yogurt. Ndi chifukwa cha matumbo omwe amabwera chifukwa cha matenda a celiac - matumbo athu a m'mimba amachititsa kudyetsa lactose, ndipo zikawonongedwa ndi zomwe zimayambitsa gluten pa zakudya zathu, sitingathe kukumba lactose. Kotero inu mukhoza kupeza nokha opanda mkaka komanso wopanda gluten .
Komabe, pamene matumbo anu awonongeka (omwe amadziwika kuti ndi atrophy oopsa) amayamba kuchiza, mukhoza kuyamba kulekerera zakudya za lactose zowonjezera monga zakudya zamagulu. Yembekezerani kuti kusinthaku kukhale pang'onopang'ono, makamaka ngati kusagwirizana kwanu kwa lactose kwakhala koyesa kwambiri poyesera momwe thupi lanu likuyendera.
Zizindikiro za kusagwirizana kwa lactose ndi monga kutsegula m'mimba, gasi, ndi kupweteka, kotero ngati mukumva izi mutatha kumwa mankhwala ambirimbiri amtundu, bwererani kwa kanthawi musanayesenso. Mukhozanso kuyesa mkaka wa lactose kapena mkaka wopanda lactose kuti muwone ngati thupi lanu likuchita bwino kwa mankhwalawa.
Ngati simukudya mkaka, onetsetsani kuti mukupeza calcium yokwanira m'njira zina, monga kutenga vitamini wonjezeratu wa vitamini.
3 - Mukhoza Kuchita Zoipa ku Gluten Cross-Contamination
Pamene mudali kudya gluten tsiku lililonse, mosakayikira simunagwirizane ndi matenda a gluten. Komabe, mutachichotsa pa zakudya zanu, mungapeze kuti thupi lanu limakhudza mwakayakaya chakudya chanu-kapena kukudya mkate wodzaza ndi gluten umene simungawatsutse. Imeneyi ndi imodzi mwa zinthu zodabwitsa zowonongeka zowonongeka.
Zomwe zimachitika ku chakudya cha gluten zimabwera mofulumira (mkati mwa theka la ora nthawi zina), kapena sizikhoza kuonekera mpaka tsiku lotsatira kapena ngakhale mtsogolo. Zizindikiro zanu za m'mimba zimabwera ngati kutsegula m'mimba, kudzimbidwa, kupweteka m'mimba, reflux, gasi, kapena ngakhale kusanza. Pakalipano, mukhoza kukumana ndi zizindikiro zina, kuphatikizapo kutopa, kupweteka kwa pamtima, ubongo wa ubongo, komanso ngakhale kuvutika maganizo chifukwa cha gluten.
Zonsezi kuchokera ku crumb? Inde, thupi lathu limakhudzidwa kwambiri ndi zakudya zomwe zimakhala ndi zakudya zowonongeka zingakhale zodabwitsa mukakhala opanda gluten.
Komabe, musawopsyezedwe ngati mutapeza zizindikiro izi zowonongeka-ndipo onani ndondomeko izi zowonongeka mwakumera mwangozi. Mukatha kugwira ntchito, yesani zakudya zanu kuti muwone kumene mungapeze zowonongeka. Kumbukirani kuti nthawizonse mumasewera mosamala ndi kuphika maphikidwe opanda gluten.
4 - Simungathe Kupeza Zida Zambiri Mu Zakudya Zanu
Zakudya zonse za tirigu zimapereka chakudya chochuluka mwa zakudya zambiri za anthu. Koma mukasiya zakudya zowonongeka, mumasiyidwa ndi zokolola zazing'ono zomwe mungasankhe-mwatsoka, mikate yopanda zakudya zowonjezera komanso zakudya zina zosaphika sizikhala ndi zida zambiri, komanso kutentha kwambiri ndi jekeseni wamba -madyedwe odyera zakudya.
Mkhalidwewu ukukwera pang'ono, ndipo mikwingwirima yopanda mkate ya gluten imapanga mkate wopangidwa ndi mbewu zonse. Komabe, kupeza mavitamini okwanira pa zakudya zopanda thanzi kumaphatikizapo vuto linalake, ndipo anthu ena amavutika ndi kudzimbidwa chifukwa sakupeza mavitamini okwanira pa zakudya zawo.
Ndiye mungachite chiyani? Mungayesere kuwonjezera magwero a fiber ku zakudya zanu. Mwachitsanzo, mungayang'ane mwachangu mkate wochuluka wa gluten, ndipo muganizire kuwonjezera nyemba ndi nyemba, kuphatikizapo zipatso ndi ndiwo zamasamba, ku mbale yanu. Mtedza ndi nthanga zimakhalanso ndi mitsempha yambiri ndipo zimakhala zosavuta kudya pamodzi ndi zakudya zopanda thanzi.
Ngati mumaphika mkate wanu (monga momwe enafe timachitira), mungafunike kuganizira ufa wokhala ndi tirigu wopanda thoreti-apa pali mndandanda wa mbewu zisanu zosasunthira za gluteni , zomwe zambiri zimakhala ndi mitsempha yambiri . Mukhozanso kutenga zowonjezera zowonjezera.
Zomwe muchita, musati muwonjezere kuchuluka kwa fiber kwa zakudya zanu mwakamodzi, popeza chiwopsezo chachikulucho chingakhumudwitse kapangidwe kanu kakang'ono kamene kamayambitsa matenda ndikupangitsani kuphulika. Komanso, ngati mukulimbana ndi kudzimbidwa kapena mukudandaula kuti simukupeza fiber, kambiranani ndi dokotala wanu zomwe mungachite.
5 - Muyenera Kuyang'ana Zakudya Zanu
Asanapite pang'onopang'ono, ambiri a ife tiri ndi mavitamini athu achitsulo ndi B ndipo sitinapangidwe ndi ufa wa tirigu. Popeza kuti mankhwalawa alibe malire pa zakudya zopanda thanzi, anthu ena sapeza zakudya zokwanirazo pamene akudya zakudya zopanda thanzi (zopangidwa ndi ma gliten zomwe sizingawathandize kwambiri ndi mavitamini owonjezera).
Choncho, muyenera kumvetsera za thiamin, riboflavin, niacin, ndi folic acid (mavitamini onse a B), pamodzi ndi zakudya zanu zowonjezera, kuti mupeze malipiro a tsiku ndi tsiku.
Mukhoza kuika zipatso ndi ndiwo zamasamba (zambiri zimakhala ndi mavitamini a B), mukhoza kuyesa mbewu za gluten (zambiri zomwe zimakhala zolimba), kapena mukhoza kulingalira kuti mutenge zoonjezera zomwe zingakhalepo monga zotsatira za zotsatira za zakudya zopanda chakudya cha gluten.
6 - Mawu ochokera
Mwachiwonekere, ena mwa zakudya zopanda mphamvu za gluteni zimakhala zovomerezeka (kutaya thupi pamene mukulemera kwambiri, mwachitsanzo). Koma ena sangakhale olandiridwa nkomwe. Sizosangalatsa kuti mukhale ndi chidwi chotsata mchere, mwachitsanzo.
Pamene mukugwira ntchito yanu miyezi ingapo yoyambirira, kumbukirani kuti ngakhale zakudyazo zikuyimira kusintha kwakukulu kwa moyo wanu (ndipo mumakhala ndi mpata wabwino wophunzira), mwinamwake mungathe kuyembekezera kuti zotsatirazi zidzathera pomwepo.
Komabe, ngati mukupeza kuti mukulimbana ndi kudzimbidwa kapena zakudya zam'mimba pambuyo pa miyezi isanu ndi umodzi kapena kupatula zakudya zopanda thanzi, lankhulani ndi dokotala wanu za kutumiza kwa katswiri wamaphunziro omwe amadziwika bwino ndi zakudya. Munthu ameneyo akhoza kukuthandizani kuzindikira malo ovuta ndikuwongolera.
> Zotsatira:
> Beth Israel Mchipatala chachipatala cha Deaconess. Zakudya Zakudya za Gluten ndi Gluten.
> Cheng J. et al. Mndandanda wa misala ya thupi mu matenda a celiac: zakudya zopatsa thanzi. Journal of Clinical Gastroenterology. 2010 Apr; 44 (4): 267-71.
> Matenda a National Digestive Clearinghouse. Kusagwirizana kwa Lactose.