Zakudya Zopanda Gluten: Buku Loyambira Ndi Mapulani A Chakudya

Zamkati

• Gluten ndi chiyani?
• Chifukwa Chomwe Gluten Ndi Yoipa Kwa Anthu Ena
• Matenda a Celiac
• Kuzindikira Kwachilendo Kwachilendo
• Zakudya Zomwe Muyenera Kupewa
• Zakudya Zodyera
• Ubwino Wathanzi Labwino Wopanda Gluten
• Mutha Kuthetsa Zizindikiro Zakudya Zakudya Zakudya
• Mungachepetse Kutupa Kwambiri Kwa Omwe Ali Ndi Matenda Osauka
• Limbikitsani Mphamvu
• Itha Kukuthandizani Kuti Muchepetse Kunenepa
• Zotsatira Zoyipa
• Kuopsa Kwa Kusowa Kwa Zakudya Zabwino
• Kudzimbidwa
• Mtengo
• Zitha Kupangitsa Kuti Kusangalala Kakhale Kovuta
• Menyu Yopanda Gluten
• Lolemba
• Lachiwiri
• Lachitatu
• Lachinayi
• Lachisanu
• Loweruka
• Lamlungu
• Malangizo Othandiza
• Mfundo Yofunika Kwambiri

Chakudya chopanda gluteni chimaphatikizaponso zakudya zomwe zili ndi protein ya gluten, kuphatikiza tirigu, rye ndi balere.

Kafukufuku wambiri wazakudya zopanda gluteni adachitidwa kwa anthu omwe ali ndi matenda a leliac, koma palinso vuto lina lotchedwa kutengeka kwa gluten komwe kumayambitsanso mavuto ndi gluten.

Ngati simukulekerera mchere, ndiye kuti muyenera kupewa. Ngati sichoncho, mudzakumana ndi zovuta komanso mavuto azaumoyo (,).

Nayi malangizo owonjezera pa zakudya zopanda thanzi, kuphatikiza mitundu yazakudya zokoma. Koma choyamba, tiyeni tiyambe ndi zoyambira.

Gluten ndi chiyani?

Gluten ndi banja la mapuloteni omwe amapezeka tirigu, balere, rye ndi ma spelling.

Dzinalo limachokera ku liwu lachilatini lotanthauza “guluu,” chifukwa limapangitsa ufa kukhala wosasunthika mukasakanizidwa ndi madzi.

Katundu wofanana ndi guluu amathandizira kuti gluten ipange netiweki yolimba yomwe imapatsa mkate kuthekera kuwuka mukaphika. Zimaperekanso buledi wosalala komanso wokhutiritsa ().

Tsoka ilo, anthu ambiri samakhala omasuka atadya zakudya zomwe zili ndi gluten. Chovuta kwambiri chotchedwa matenda a leliac.

Matenda a Celiac ndimatenda amthupi omwe thupi limadzivulaza molakwika. Matenda a Celiac amakhudza mpaka 1% ya anthu ndipo amatha kuwononga matumbo ().

Ngati kudya gluten kumakupangitsani kukhala omasuka, ndi bwino kuuza dokotala.

Izi ndi njira zofala kwambiri zowunika matenda a leliac ():

• Kuyezetsa magazi. Kuyezetsa magazi kumayang'ana ma antibodies omwe amalumikizana molakwika ndi protein ya gluten. Chiyeso chodziwika kwambiri ndi mayeso a tTG-IgA.
• Kutupa kwa m'mimba mwanu. Anthu omwe ali ndi mayeso abwino amagazi amafunika kuti awonetse magazi. Iyi ndi njira yomwe nyemba zazing'ono zimachotsedwa m'matumbo mwanu ndikuwunika ngati zakuwonongeka.

Ndibwino kuti mukayezetse matenda a leliac musanayese zakudya zopanda thanzi. Kupanda kutero, zimakhala zovuta kuti dokotala anene ngati muli ndi matenda a leliac kapena ayi.

Anthu omwe alibe matenda a leliac koma amamva kuti akhoza kukhala ndi vuto la gluten amatha kudya zakudya zopanda thanzi kwa milungu ingapo kuti awone ngati zizindikilo zawo zikuyenda bwino. Onetsetsani kuti mupeze thandizo kwa dokotala kapena katswiri wazakudya.

Pakatha milungu ingapo, mutha kuyambiranso zakudya zomwe zili ndi gluteni muzakudya zanu ndikuyesa zizindikiro. Ngati chakudya chopanda gluteni sichikuthandizani kuzizindikiro, ndiye kuti mwina china chake chikuyambitsa mavuto am'mimba.

Gluten ndi banja lamapuloteni omwe amapezeka m'miyeso ina. Kudya kumayambitsa mavuto kwa anthu omwe ali ndi matenda a leliac komanso chidwi cha gluten.

Chifukwa Chomwe Gluten Ndi Yoipa Kwa Anthu Ena

Anthu ambiri amatha kudya gilateni osakumana ndi zovuta zina.

Komabe, anthu omwe ali ndi tsankho la gluten kapena matenda a leliac sangathe kuzipirira.

Anthu omwe ali ndi zovuta zina monga kusagwirizana ndi tirigu komanso kutengeka kosagwirizana ndi giliteni amapewa gilateni.

Kupatula pazowopsa, pali zifukwa zikuluzikulu ziwiri zomwe wina angafunire kupewa gluten.

Matenda a Celiac

Matenda a Celiac amakhudza mpaka 1% ya anthu padziko lonse lapansi ().

Ndi matenda omwe amadzimangirira okha omwe thupi limalakwitsa kuti liwopseze ngati lachilendo. Kuti achotse "chiwopsezo" ichi, thupi limachita mopitilira muyeso ndikuukira mapuloteni a gluten.

Tsoka ilo, kuukira kumeneku kumawononganso madera oyandikana nawo, monga khoma lamatumbo. Izi zitha kubweretsa kuchepa kwa michere, zovuta zazikulu m'mimba ndi kuchepa kwa magazi, komanso kuwonjezera chiopsezo cha matenda ambiri owopsa ().

Anthu omwe ali ndi matenda a leliac nthawi zambiri amamva kupweteka m'mimba, kutsegula m'mimba, kudzimbidwa, zotupa pakhungu, kusapeza bwino m'mimba, kuphulika, kuchepa thupi, kuchepa magazi, kutopa komanso kukhumudwa ().

Chosangalatsa ndichakuti, anthu ena omwe ali ndi matenda a leliac samakumana ndi vuto lakugaya chakudya. M'malo mwake, amatha kukhala ndi zizindikilo zina monga kutopa, kukhumudwa komanso kuchepa kwa magazi.

Komabe, zizindikirazi ndizofala munthawi zina zamankhwala, zomwe zimapangitsa kuti matenda a leliac azivuta kuwazindikira ().

Kuzindikira Kwachilendo Kwachilendo

Kumvetsetsa kwa gluteni kosakhala ndi celiac kumakhulupirira kuti kumakhudza 0,5-13% ya anthu ().

Anthu omwe amadziwika kuti ali ndi chidwi chosawoneka bwino cha celiac samayesa matenda a celiac kapena zovuta za tirigu. Komabe, samamvanso bwino atadya gluten ().

Zizindikiro zakuchepa kwa giliteni wosadziwika bwino ndizofanana ndi matenda amtunduwu ndipo zimaphatikizaponso kupweteka m'mimba, kuphulika, kusintha matumbo, kutopa ndi chikanga kapena totupa ().

Komabe, kutengeka kosakhala kwa celiac kwa gluten kumatsutsana kwambiri. Akatswiri ena amakhulupirira kuti kukhudzidwa uku kulipo, pomwe ena amakhulupirira kuti zonse zili pamitu ya anthu.

Mwachitsanzo, kafukufuku wina adayesa chiphunzitsochi pa anthu 35 omwe ali ndi chidwi chosawoneka bwino cha gilateni. Asayansi adapatsa ophunzirawo ufa wopanda gluteni ndi ufa wopangidwa ndi tirigu nthawi zosiyanasiyana osawazindikira.

Adapeza kuti magawo awiri mwa atatu a anthu samatha kusiyanitsa ufa wopanda gluteni ndi ufa wopangidwa ndi tirigu. M'malo mwake, pafupifupi theka la omwe anali nawo anali ndi zizindikiro zoyipa atadya ufa wopanda gilateni (9).

Komanso, zizindikirazi zimatha kuyambitsidwa ndi zina zonyansa monga FODMAPS - zophatikizika zazing'ono zomwe zimatha kuyambitsa vuto lakugaya ().

Komabe, umboni wina umawonetsa kuti chidwi cha gluten chilipo ().

Kumapeto kwa tsikulo, umboni wokhala ndi chidwi chosawoneka bwino cha gluten umasakanikirana. Komabe, ngati mukuganiza kuti gluten ikukupangitsani kukhala osasangalala, ndibwino kuti dokotala wanu adziwe.

Anthu ambiri amatha kulekerera gilateni, koma zimayambitsa mavuto mwa anthu omwe ali ndi matenda a leliac komanso chidwi chosagwirizana ndi gilateni.

Zakudya Zomwe Muyenera Kupewa

Kupeweratu gluten kungakhale kovuta.

Izi ndichifukwa choti zimapezeka muzinthu zambiri zomwe zimaphatikizidwa pazakudya.

Izi ndizomwe zimayambitsa giluteni pazakudya:

• Zakudya zopangidwa ndi tirigu monga chimanga cha tirigu, ufa wa tirigu, spelled, durum, kamut ndi semolina
• Balere
• Rye
• Triticale
• Chimera
• Yisiti ya Brewer

M'munsimu muli zakudya zina zomwe zingakhale ndi zosakaniza zomwe zili ndi gluteni:

• Mkate. Mkate wonse wopangidwa ndi tirigu.
• Pasitala. Pasitala yonse yochokera ku tirigu.
• Mbewu. Pokhapokha atatchulidwa kuti alibe gluten.
• Katundu wophika. Makeke, makeke, ma muffin, pizza, zinyenyeswazi za mkate ndi mitanda.
• Zakudya zoziziritsa kukhosi. Maswiti, mipiringidzo ya muesli, ma crackers, zakudya zokonzedweratu zopangidwa kale, mtedza wokazinga, tchipisi tokometsera ndi ma popcorn, pretzels.
• Msuzi. Msuzi wa soya, msuzi wa teriyaki, msuzi wa hoisin, marinades, zokutira saladi.
• Zakumwa. Mowa, zakumwa zoledzeretsa.
• Zakudya zina. Msuwani, msuzi (pokhapokha atatchulidwa kuti alibe gluten).

Njira yosavuta yopewera gluten ndiyo kudya zakudya zosasinthidwa, zosakaniza chimodzi. Kupanda kutero, muyenera kuwerenga zolemba pazakudya zambiri zomwe mumagula.

Oats alibe gluteni mwachilengedwe. Komabe, nthawi zambiri amadetsedwa ndi gluten, chifukwa amatha kusinthidwa mufakitole yomweyo monga zakudya zopangidwa ndi tirigu ().

Kupewera kwathunthu kukhala ndi vuto kumakhala kovuta, chifukwa kumapezeka muzakudya zambiri wamba. Njira yabwino kwambiri yopewera izi ndikudya zakudya zophatikizira zokha.

Zakudya Zodyera

Pali zakudya zambiri zopanda thanzi zomwe zingakuthandizeni kuti muzidya zakudya zabwino komanso zokoma.

Zakudya zotsatirazi ndizopanda chilengedwe:

• Nyama ndi nsomba. Zakudya zonse ndi nsomba, kupatula nyama zowombedwa kapena zokutidwa.
• Mazira. Mitundu yonse ya mazira imakhala yopanda mchere.
• Mkaka. Zogulitsa mkaka wamba, monga mkaka wamba, yogurt wamba ndi tchizi. Komabe, zopangidwa ndi mkaka zonunkhira zitha kukhala zowonjezera zowonjezera zomwe zimakhala ndi gluten, chifukwa chake muyenera kuwerenga zolemba.
• Zipatso ndi ndiwo zamasamba. Zipatso zonse ndi ndiwo zamasamba zonse zilibe mchere.
• Mbewu. Quinoa, mpunga, buckwheat, tapioca, manyuchi, chimanga, mapira, amaranth, arrowroot, teff ndi oats (ngati amadziwika kuti alibe gluten).
• Isitala ndi ufa. Mbatata, ufa wa mbatata, chimanga, ufa wa chimanga, ufa wa chickpea, ufa wa soya, ufa wa amondi / ufa, ufa wa coconut ndi ufa wa tapioca.
• Mtedza ndi mbewu. Mtedza wonse ndi mbewu.
• Amafalikira ndi mafuta. Mafuta onse a masamba ndi batala.
• Zitsamba ndi zonunkhira. Zitsamba zonse ndi zonunkhira.
• Zakumwa. Zakumwa zambiri, kupatula mowa (pokhapokha ngati umatchedwa kuti wopanda gluten).

Ngati simukudziwa ngati chakudya chili ndi gluteni, ndibwino kuti muwerenge zolemba za zakudya.

Zakudya zopanda thanzi zimatha kusankha zambiri. Izi zimakuthandizani kuti mupange maphikidwe osiyanasiyana athanzi komanso okoma.

Ubwino Wathanzi Labwino Wopanda Gluten

Zakudya zopanda thanzi zimakhala ndi zabwino zambiri, makamaka kwa munthu amene ali ndi matenda a leliac.

Nazi zabwino zazikulu za zakudya zopanda thanzi:

Mutha Kuthetsa Zizindikiro Zakudya Zakudya Zakudya

Anthu ambiri amayesa zakudya zopanda thanzi kuti athane ndi vuto lakugaya chakudya.

Izi zimaphatikizapo kuphulika, kutsegula m'mimba kapena kudzimbidwa, mpweya, kutopa ndi zizindikilo zina zambiri.

Kafukufuku wasonyeza kuti kutsatira zakudya zopanda thanzi kumathandiza kuchepetsa nkhawa m'matumbo kwa anthu omwe ali ndi matenda a leliac komanso chidwi chosagwirizana ndi giliteni (,).

Pakafukufuku wina, anthu 215 omwe ali ndi matenda a leliac adatsata zakudya zopanda thanzi kwa miyezi isanu ndi umodzi. Zakudyazi zidathandizira kuchepetsa kupweteka kwa m'mimba komanso kuchuluka kwa kutsekula m'mimba, nseru ndi zizindikilo zina ().

Mungachepetse Kutupa Kwambiri Kwa Omwe Ali Ndi Matenda Osauka

Kutupa ndi njira yachilengedwe yomwe imathandizira thupi kuchiza ndikuchiritsa matenda.

Nthawi zina kutupa kumatha kutuluka ndikutha milungu ingapo, miyezi kapenanso zaka. Izi zimadziwika kuti kutupa kosatha ndipo kumatha kubweretsa zovuta zosiyanasiyana ().

Zakudya zopanda thanzi zimathandizira kuchepetsa kutupa kwakanthawi kwa iwo omwe ali ndi matenda a leliac.

Kafukufuku wochuluka wasonyeza kuti zakudya zopanda thanzi zimatha kuchepetsa kutupa ngati magulu a antibody. Itha kuthandizanso kuthana ndi kuwonongeka kwa m'matumbo komwe kumachitika chifukwa cha kutupa komwe kumachitika chifukwa cha gluten mwa iwo omwe ali ndi matenda a leliac (,).

Anthu omwe ali ndi chidwi chosagwirizana ndi celiac amatha kukhala ndi zotupa zochepa. Komabe, sizikudziwika bwinobwino ngati zakudya zopanda thanzi zimatha kuchepetsa kutupa mwa anthuwa ().

Limbikitsani Mphamvu

Anthu omwe ali ndi matenda a leliac nthawi zambiri amakhala otopa, aulesi kapena amakumana ndi "utsi wamaubongo" (,).

Zizindikirozi zimatha kuyambitsidwa ndi kuchepa kwa michere chifukwa cha kuwonongeka kwa m'matumbo. Mwachitsanzo, kusowa kwachitsulo kumatha kubweretsa kuchepa kwa magazi, komwe kumafala mu matenda a leliac ().

Ngati muli ndi matenda a celiac, kusinthana ndi zakudya zopanda thanzi kumatha kuthandizira kukulitsa mphamvu zanu ndikukulepheretsani kutopa komanso ulesi ().

Pakafukufuku kuphatikiza anthu 1,031 omwe ali ndi matenda a leliac, 66% ya iwo adadandaula za kutopa. Pambuyo potsatira zakudya zopanda thanzi, anthu 22% okha ndi omwe adatopa ().

Itha Kukuthandizani Kuti Muchepetse Kunenepa

Si zachilendo kuonda mukayamba kutsatira zakudya zopanda thanzi.

Izi ndichifukwa chakuti zimachotsa zakudya zambiri zopanda thanzi zomwe zimawonjezera ma calories osafunikira pazakudya. Zakudyazi nthawi zambiri zimasinthidwa ndi zipatso, nyama zam'mimba ndi mapuloteni owonda.

Komabe, ndikofunikira kupewa zakudya zosakonzedwa ngati "gluten" monga makeke, mitanda ndi zokhwasula-khwasula, chifukwa zimatha kuwonjezera ma calorie ambiri pachakudya chanu ().

Ganizirani kudya zakudya zambiri, zosasinthidwa monga zipatso, ma veggies ndi mapuloteni owonda.

Zakudya zopanda thanzi zimatha kukupatsani zabwino zambiri, makamaka kwa iwo omwe ali ndi matenda a leliac. Zitha kuthandizira kuchepetsa kugaya kwam'mimba, kuchepetsa kutupa kosatha, kuwonjezera mphamvu komanso kulimbikitsa kutaya thupi.

Zotsatira Zoyipa

Ngakhale kukhala ndi thanzi labwino, zakudya zopanda thanzi zimatha kuchepa.

Nazi zotsatira zoyipa zazakudya zopanda thanzi:

Kuopsa Kwa Kusowa Kwa Zakudya Zabwino

Anthu omwe ali ndi matenda a celiac ali pachiwopsezo chazakudya zingapo.

Izi zikuphatikiza kuperewera kwa fiber, iron, calcium, vitamini B12, folate, zinc, mavitamini A, D, E ndi K ndi zina ().

Chosangalatsa ndichakuti, kafukufuku apezanso kuti kutsatira zakudya zopanda thanzi sikungathandize kuthana ndi kuperewera kwa zakudya (,).

Izi ndichifukwa choti anthu omwe amadya zakudya zopanda thanzi amawoneka kuti amasankha zakudya zambiri zosinthidwa zomwe zimatchedwa "wopanda gluten" pazakudya zopatsa thanzi monga zipatso ndi ndiwo zamasamba ().

Kuphatikiza apo, zakudya zambiri zopanda gilateni sizikhala ndi mavitamini a B, monga folate.

Popeza mkate wolimba ndi gwero lalikulu la mavitamini a B, anthu omwe amadya zakudya zopanda thanzi amatha kukhala ndi vuto lakusowa kwa mavitaminiwa. Izi ndizofunika makamaka kwa amayi apakati omwe ali ndi matenda a leliac, chifukwa mavitamini a B ndiofunikira pakukula kwa mwana wathanzi ().

Kudzimbidwa

Kudzimbidwa ndi gawo lomwe limakonda kudya zakudya zopanda thanzi.

Zakudya zopanda Gluten zimathetsa zinthu zambiri zotchuka monga buledi, chinangwa ndi zinthu zina zopangidwa ndi tirigu. Kudya zakudya zopatsa mphamvu kungathandize kupititsa patsogolo matumbo (,).

Kuphatikiza apo, m'malo ambiri opanda gluteni pazinthu zopangidwa ndi tirigu ndizochepa. Izi zikhoza kukhala chifukwa china chomwe kudzimbidwa kumakhala kofala pa zakudya zopanda thanzi (,).

Ngati mumadzimbidwa chifukwa cha zakudya zopanda thanzi, yesetsani kudya zipatso ndi ndiwo zamasamba zowonjezera, monga broccoli, nyemba, mphodza, zipatso za Brussels ndi zipatso.

Mtengo

Kutsata zakudya zopanda thanzi kumatha kukhala kovuta pa bajeti yolimba.

Kafukufuku akuwonetsa kuti zakudya zopanda gluteni ndizokwera mtengo kawiri ndi theka kuposa zomwe zimachitika nthawi zonse ().

Izi ndichifukwa choti zakudya zopanda gluteni zimawononga opanga ndalama zambiri kuti apange. Mwachitsanzo, zakudya zopanda gilateni zimayenera kuyesa mayeso okhwima kwambiri kuti zisadetsedwe.

Ngati muli ndi bajeti yolimba, yesetsani kudya zakudya zowonjezera, zosakaniza chimodzi, chifukwa zimakhala zotsika mtengo.

Zitha Kupangitsa Kuti Kusangalala Kakhale Kovuta

Zochitika zambiri pagulu zimadalira chakudya.

Izi zitha kupangitsa kuti zikhale zovuta kucheza ngati mukutsata zakudya zopanda thanzi. Ngakhale malo odyera ambiri ali ndi zosankha zopanda giluteni, pamakhalabe chiopsezo chakudya chodetsedwa ndi mchere wa gluten ().

Zachisoni, kafukufuku apeza kuti pafupifupi 21% ya anthu omwe ali ndi matenda a leliac amapewa zochitika zapagulu kuti athe kumamatira kuzakudya zawo zopanda thanzi ().

Izi zati, mutha kucheza mukamadya zakudya zopanda thanzi. Zimangofunika kukonzekera pang'ono pasadakhale.

Mwachitsanzo, ngati mukudya kunja, itanani malo odyera musanaone ngati ali ndi zosankha zopanda gilateni. Ngati mukupita kukacheza, mungafunikire kubweretsa chakudya chanu.

Anthu omwe amadya zakudya zopanda thanzi amatha kukhala ndi vuto lakusowa zakudya m'thupi ndipo amatha kudzimbidwa. Kutsata zakudya zopanda thanzi kumatha kukhala kotsika mtengo kwambiri komanso kumapangitsa kuti mavuto azikhalidwe.

Menyu Yopanda Gluten

Nayi mndandanda wazakudya zokoma, zopanda thanzi.

Khalani omasuka kusinthana malingaliro malinga ndi momwe mungakonde.

Lolemba

• Chakudya cham'mawa: Usiku umodzi chia seed pudding - 2 tbsp (28 magalamu) nthanga za chia, 1 chikho (240 ml) yogurt wachi Greek ndi 1/2 tsp vanila yotulutsa ndi zipatso zonunkhira zomwe mwasankha. Khalani m'mbale kapena Mason mtsuko usiku umodzi.
• Chakudya: Nkhuku, mphodza ndi msuzi wa veggie.
• Chakudya: Ma steak tacos - nyama yang'ombe, bowa ndi sipinachi zomwe zimatumikira m'mipanda ya chimanga yopanda gluteni.

Lachiwiri

• Chakudya cham'mawa: Omelet ndi veggies.
• Chakudya: Saladi ya quinoa yokhala ndi tomato wodulidwa, nkhaka, sipinachi ndi peyala.
• Chakudya: Shrimp skewers anali ndi saladi wam'munda.

Lachitatu

• Chakudya cham'mawa: Oatmeal ndi 1/4 chikho (31 magalamu) a zipatso.
• Chakudya: Tuna ndi yophika dzira saladi.
• Chakudya: Nkhuku ndi broccoli zimathamangitsa-nkhuku ndi broccoli zimatulutsidwa mu mafuta ndi msuzi wa soya wopanda gluten kapena tamari. Kutumikira ndi mbali yaying'ono ya mpunga.

Lachinayi

• Chakudya cham'mawa: Tositi yopanda gilateni ndi peyala ndi dzira.
• Chakudya: Zosungira chakudya chamadzulo Lachitatu.
• Chakudya: Shrimp ndi batala wa batala amatumikiridwa ndi saladi wammbali.

Lachisanu

• Chakudya cham'mawa: Banana berry smoothie - 1/2 sing'anga nthochi, 1/2 chikho (74 magalamu) zipatso zosakaniza, 1/4 chikho (59 ml) Greek yogurt ndi 1/4 chikho (59 ml) mkaka.
• Chakudya: Kukulunga saladi wankhuku, pogwiritsa ntchito kukulunga kopanda gluteni.
• Chakudya: Salmon wophika amatumikiridwa ndi mbatata zophika, broccoli, kaloti ndi nyemba zobiriwira.

Loweruka

• Chakudya cham'mawa: Bowa ndi zukini frittata.
• Chakudya: Zotsalira pa chakudya chamadzulo.
• Chakudya: Nkhuku yokazinga ndi veggies quinoa saladi.

Lamlungu

• Chakudya cham'mawa: Mazira awiri otsekedwa ndi chidutswa cha mkate wopanda gilateni.
• Chakudya: Saladi ya nkhuku yovekedwa mafuta.
• Chakudya: Mwanawankhosa wokazinga amatumizidwa ndi ndiwo zamasamba zosiyanasiyana zokazinga.

Zakudya zamtunduwu zamasabata angapo kwa munthu yemwe amadya zakudya zopanda thanzi zimapereka zakudya zosiyanasiyana zomwe zimakhala ndi michere yambiri.

Malangizo Othandiza

Pali malangizo ambiri othandiza omwe angakuthandizeni kutsatira bwino zakudya zopanda thanzi:

• Werengani zolemba za chakudya. Yesetsani kuwerenga zolemba za chakudya kuti muzitha kudziwa zakudya zopanda thanzi.
• Uzani anzanu. Ngati anzanu akudziwa kuti mukudya, amatha kusankha malo omwe alibe zosankha za gluten mukamadya.
• Gulani buku lophika lopanda gluten. Kuchita izi kungakuthandizeni kuti muzitha kupanga luso lanu pophika komanso kuti muzisangalala ndi chakudya.
• Konzekerani patsogolo. Ngati mukupita kudziko lina, onetsetsani kuti mwasanthula malo odyera ndi kugula. Kupanda kutero, konzani zakudya zanu pazakudya zonse, zosakaniza chimodzi monga nyama zowonda, masamba ndi zipatso.
• Gwiritsani ntchito ziwiya zophikira zosiyana. Ngati mumagawana khitchini ndi anzanu kapena abale anu, onetsetsani kuti mumagwiritsa ntchito zida zophikira komanso zoyeretsera. Simukufuna kuipitsa mwangozi zakudya zanu ndi gluteni kuchokera pachakudya cha anthu ena.
• Bweretsani chakudya chanu. Ngati mukuchezera banja, tengani zakudya monga mkate wopanda gilateni ndi pasitala. Mwanjira imeneyi simungamve kukhala osiyidwa pachakudya cha banja.

Ngati mulibe matenda a celiac kapena chidwi cha gilateni, simusowa kutsatira zakudya zopanda thanzi. Ngakhale ili ndi maubwino ambiri azaumoyo, imachepetsanso zakudya zina zopatsa thanzi zomwe zimakhala zabwino kuti munthu akhale ndi thanzi labwino.

Mikhalidwe ingabuke yomwe ingapangitse kuti zikhale zovuta kutsatira zakudya zopanda thanzi, koma malangizo omwe ali pamwambapa angathandize.

Mfundo Yofunika Kwambiri

Anthu ambiri amatha kudya gluteni popanda zovuta zilizonse.

Komabe, iwo omwe ali ndi matenda a leliac ndi chidwi cha gluten amafunika kupewa, chifukwa amatha kuyambitsa mavuto.

Ngakhale zakudya zopanda thanzi zimaletsa, pali njira zambiri zabwino komanso zabwino.

Onetsetsani kuti mukudya zakudya zokwanira zonse, monga zipatso, ndiwo zamasamba ndi mapuloteni owonda. Zisangalatsa mimba yanu ndikulimbikitsa thanzi labwino.

Kuphatikiza apo, zakudya zopanda thanzi zimatha kukhala ndi thanzi labwino. Ikhoza kuchepetsa zizindikilo za m'mimba, kuchepetsa kutupa, kuwonjezera mphamvu komanso kukuthandizani kuti muchepetse thupi.