Kodi Oats ndi Oatmeal Gluten?

Zamkati

• Vuto ndi chiani cha gluten?
• Kodi oats alibe gluten?
• Oats nthawi zambiri amaipitsidwa ndi gluten
• Zina zotheka oat kutsika
• Oats ali ndi maubwino ambiri azaumoyo
• Mfundo yofunika

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

Oats ndi njere yopatsa thanzi yopindulitsa kwambiri.

Ndi phala lotchuka la kadzutsa ndipo amapezekanso mu granola, muesli, ndi zakudya zina ndi zokhwasula-khwasula.

Komabe, mwina mungadabwe ngati oats ndi oatmeal zili ndi gluteni.

Nkhaniyi ikufufuza ngati mungaphatikizepo oats mu zakudya zopanda thanzi.

Vuto ndi chiani cha gluten?

Zakudya zopanda Gluten ndizodziwika kwambiri.

M'malo mwake, kafukufuku akuwonetsa kuti anthu pafupifupi 15-30% ku United States amayesetsa kupewa gluten pazifukwa zina.

Gluten ndi banja la mapuloteni omwe amapezeka m'mizere, monga tirigu, rye, ndi barele. Mapuloteniwa amapatsa mkate ndi pasitala mawonekedwe awo otukuka (,,,).

Anthu ambiri amatha kudya gluteni popanda zovuta zilizonse, koma mapuloteniwa amatha kuyambitsa mavuto ena azaumoyo kwa anthu ena.

Gluteni amatha kuyambitsa vuto la kugaya m'mitundu ina chifukwa kapangidwe kake ka amino acid kumatha kulepheretsa michere m'matumbo mwanu (,,,).

Ngati muli ndi matenda a leliac, thupi lanu limayankha yankho lokha la gluten, kuwononga matumbo anu ().

Ngati simukulekerera gilateni, ngakhale pang'ono pokha ndizovulaza, ndikupanga zakudya zopanda thanzi njira yokhayo yopewera zovuta zaumoyo (,,,).

Gluteni ndi mapuloteni omwe amapezeka m'minda monga tirigu, balere, ndi rye. Anthu ambiri amatha kuzipilira, koma zitha kuvulaza anthu ena.

Kodi oats alibe gluten?

Oats oyera ndi opanda mchere komanso otetezeka kwa anthu ambiri omwe ali ndi tsankho.

Komabe, ma oats nthawi zambiri amakhala ndi gluteni chifukwa amatha kusinthidwa m'malo omwewo monga tirigu wokhala ndi tirigu monga tirigu, rye ndi barele.

Kafukufuku akuwonetsa kuti anthu ambiri omwe ali ndi matenda a leliac kapena ziwengo za tirigu amatha kudya ma ola 2-3-3 (50-100 magalamu) a oats oyera patsiku popanda zovuta (,,,,).

Kafukufuku wazaka 8 mwa anthu 106 omwe ali ndi matenda a leliac adawulula kuti theka la iwo amadya oats tsiku lililonse - ndipo palibe amene adakumana ndi zovuta (,).

Kuphatikiza apo, mayiko ena amalimbikitsa kuphatikiza oats mu zakudya zopanda thanzi. Kafukufuku wowerengeka akuwonetsa kuti anthu omwe ali ndi matenda a leliac omwe amakhala m'maiko amenewa amachiritsidwa matumbo kuposa omwe ali m'maiko omwe sanachite (,).

Oats oyera, osadetsedwa amakhalanso otetezeka kwa anthu omwe ali ndi vuto la tirigu.

Anthu ambiri omwe sagwirizana ndi gluten, kuphatikizapo omwe ali ndi matenda a leliac, amatha kudya oats abwino.

Oats nthawi zambiri amaipitsidwa ndi gluten

Ngakhale ma oat okha alibe gluteni, nthawi zambiri amalimidwa pambali pa mbewu zina.

Zipangizo zomwezo zimagwiritsidwa ntchito pokolola mbewu m'minda yoyandikana nayo, zomwe zimayambitsa kuipitsidwa kwapakati ngati imodzi mwazomera imakhala ndi gluteni.

Mbeu yobzala ikhoza kukhala yodetsedwa, yosungira tirigu wocheperako, rye, kapena mbewu ya barele.

Kuphatikiza apo, zopangidwa ndi oats nthawi zambiri zimakonzedwa, kukonzekera, ndikuzipaka m'malo omwewo monga zinthu za gluten.

Chifukwa chake, ndizosadabwitsa kuti kafukufuku wofufuza za oat omwe amapezeka pafupipafupi adazindikira milingo ya gluten yopitilira muyeso wa zakudya zopanda giluteni (, 17,).

Kafukufuku wina wazinthu zokwana 109 oat pamsika ku North America ndi Europe adapeza kuti zinthuzo zimakhala ndi magawo opitilira 200 pa miliyoni (ppm) a gluten, pafupifupi (,).

20 ppm yokha ya gluten ikhoza kukhala yokwanira kupangitsa kuti munthu wina yemwe ali ndi matenda a leliac ayambe kuyankha ().

Kuopsa kwakukulu kotereku kumatanthawuza kuti ndizosatetezeka kuphatikiza ma oats omwe amakula nthawi yayitali muzakudya zopanda thanzi.

Makampani angapo ayamba kupanga oat ndi zida zoyera ndikuzikulitsa m'minda yopanda mchere. Oats awa amatha kugulitsidwa ngati opanda gluteni ndipo ayenera kukhala ndi 20 ppm ya gluten (20) yochepera.

Komabe, ngakhale zolemba zopanda gluteni sizingakhale zodalirika kwathunthu. Kafukufuku wina adapeza kuti magawo a gluten amapitilira malire azachitetezo mu 5% yazinthu zomwe zidatchedwa kuti zopanda mchere.

Komabe, 100% ya zopangidwa ndi oat zidapambana mayeso, kutanthauza kuti zilembo zotsimikizira kuti oats ndi oatmeal ngati zopanda thanzi zimadalirika nthawi zambiri (,).

Oats nthawi zambiri amaipitsidwa ndi gluteni nthawi yokolola kapena kukonza, koma makampani ambiri tsopano amagulitsa zinthu zosadetsedwa.

Zina zotheka oat kutsika

Chiwerengero chochepa kwambiri cha anthu omwe ali ndi matenda a leliac (ndipo mwina ndi zina) sangakhalebe ole oats, osadetsedwa.

Oats oyera amakhala ndi avenin, puloteni yomwe ingayambitse mavuto chifukwa ili ndi mawonekedwe amino-acid ofanana ndi gluten.

Anthu ambiri omwe amasamala za gluten samayankha avenin. Amatha kudya oats oyera, osadetsedwa opanda mavuto ().

Komabe, anthu ochepa omwe ali ndi matenda a leliac amatha kuchita ndi avenin. Kwa anthu ochepawa, ngakhale oats ovomerezeka opanda gluten atha kukhala osatetezeka (,).

Kafukufuku wina adapeza kuti anthu ambiri omwe ali ndi matenda a leliac amatha kuchita ndi avenin. Komabe, ndi 8% yokha mwa omwe adatenga nawo gawo omwe adayankha atatha kudya oats ().

Nthawi imeneyo, mayankhowo anali ochepa ndipo sanayambitse matenda kapena kubwerera m'mbuyo. Chifukwa chake, ofufuzawo adazindikira kuti anthu omwe ali ndi matenda a celiac amatha kudya mpaka ma ola 3.5 (100 magalamu) a oats tsiku lililonse ().

Kuphatikiza apo, maphunziro enanso awiri ang'onoang'ono adapeza kuti anthu ena omwe ali ndi matenda a leliac amakhala ndi vuto lodana ndi chitetezo chamthupi komanso matumbo ambiri akamadya oats kuposa omwe amadya zakudya zopanda thanzi (,).

Ngakhale izi zidachitika, palibe m'modzi wamaphunziro awa omwe adawonongeka m'matumbo kuchokera ku oats (,).

Oats amakhala ndi puloteni yotchedwa avenin. Anthu ochepa omwe ali ndi matenda a leliac amachitapo kanthu pa avenin ndipo sangathe kulekerera oats oyera.

Oats ali ndi maubwino ambiri azaumoyo

Zakudya zopanda gilateni nthawi zambiri zimakhala ndi zosankha zochepa, makamaka pazakudya ndi zakudya zokhuta.

Kuphatikiza oats ndi oatmeal kumatha kuwonjezera zosiyanasiyana zofunika kwambiri.

Kuphatikiza apo, kafukufuku wambiri akuwonetsa kuti kutsatira zakudya zopanda thanzi kumatha kuyambitsa mavitamini, mavitamini a B, folate, ndi mchere wosakwanira monga iron, magnesium, selenium, manganese, ndi zinc (,,,).

Oats amakhala gwero labwino la mavitamini ndi michere yonse. Amakhalanso gwero labwino kwambiri.

Kuphatikiza apo, oats amapereka maubwino angapo athanzi:

• Thanzi lamtima. Oats amatha kuthana ndi zoopsa za matenda a mtima pochepetsa cholesterol cha LDL (choyipa) ndikukweza HDL (chabwino) cholesterol ().
• Kuchepetsa thupi. Oats ndi oatmeal zitha kuthandizira kuchepa thupi pothandiza kuchepetsa njala ndikuwonjezera kudzaza (,,).
• Kulimbana ndi matenda ashuga. Oats amatha kuthandizira kuwongolera shuga wamagazi, kuchuluka kwamafuta m'magazi, komanso chidwi cha insulin mwa anthu omwe ali ndi matenda ashuga amtundu wa 2 ().

Oats ndi gwero labwino la michere yambiri yomwe imasowa zakudya zopanda thanzi. Amathanso kuwonjezera zosiyanasiyana ndikupereka maubwino angapo azaumoyo.

Mfundo yofunika

Oats amagwiritsidwa ntchito muzinthu zambiri zopanda gilateni, ndipo ufa wa oat umakonda kuphika wopanda gluten. Oatmeal ndichakudya cham'mawa kwa anthu ambiri.

Ngakhale kuli ndi maubwino ambiri kuphatikiza oats mu zakudya zanu zopanda thanzi, ndikofunikira kugula zinthu zokhazokha zomwe zimadziwika kuti ndi zopanda thanzi. Izi zimatsimikizira kuti oats ndi oyera komanso osadetsedwa.

Ku United States ndi ku Europe, zopangidwa ndi gluteni zosavomerezeka zimayenera kukhala ndi 20 ppm yocheperako, mtengo wotsika kwambiri kwakuti zakudya zosakwana ndalamazi zimawoneka ngati zotetezeka (20).

Masiku ano, ndikosavuta kugula oats oyera m'masitolo ambiri ogulitsa pa intaneti.

Chisankho chophatikiza oats chiyenera kupangidwa payekhapayekha.

Popeza sikutheka kudziwa ngati mungayankhe ndi avenin, mungafune kukaonana ndi dokotala musanawonjezere oats ku zakudya zopanda thanzi.

Komabe, anthu ambiri amatha kusangalala ndi oats ndi zakudya zonse zokoma zopangidwa nawo.