Zabwino mu Gluten

Zamkati

• Mavitamini a B
• Chitsulo
• Amuna
• CHIKWANGWANI
• Kukhuta
• Onaninso za

Kuchokera pamipata yapaderadera m'misika yayikulu kuti musiyanitse mindandanda yazodyera, zopanda pake za gluten zili paliponse. Ndipo musayembekezere kuti ichoka nthawi iliyonse posachedwa-msika wofufuza pamsika Mintel akuneneratu kuti madola 10.5 biliyoni azigulitsa 48% mpaka $ 15.6 biliyoni pogulitsa pofika 2016.

Zabwino kwa 1 mwa 133 aku America omwe ali ndi matenda a celiac ndi owonjezera 18 miliyoni omwe ali ndi vuto la gluten (NCGS), kusalolera kwa gluten. Onsewa ayenera kupewa gluten-zomanga thupi zomwe zimapezeka m'matumbo monga tirigu, balere, triticale, ndi rye-kapena kudwala, gasi, kupweteka m'mimba, kudzimbidwa, kutsegula m'mimba, ndi mavuto ena am'mimba.

Koma kwa anthu ena 93 pa anthu 100 aliwonse, "palibe chifukwa chochotsera gluteni pazakudya zanu," atero a Laura Moore, R.D., director of the dietetic internship program at the University of Texas School of Public Health. M'malo mwake, ngati muli ngati gawo limodzi mwa magawo atatu a gululi lomwe Mintel akuti amadya zakudya zopanda thanzi chifukwa amaganiza kuti ndi athanzi, kudula kwa gluten kungatanthauze kuti mukuchotsa michere yayikulu yomwe imasunga thanzi lanu, mphamvu zanu, ndi kagayidwe kabwino kwambiri. [Twitani nsonga iyi!]

Mavitamini a B

Malingaliro

Gulu lazakudya limagwirira ntchito limodzi kusintha chakudya kukhala mphamvu. Ma B ochepa kwambiri angakupangitseni kumva chilichonse kuyambira kutopa ndi kukwiya mpaka kufooka kwa minofu ndi kupsinjika maganizo.

Magwero opanda Gluten: Ophika a GF, mpunga wabulauni, quinoa, ndi buckwheat, komanso masamba obiriwira obiriwira, nyemba, mbewu, nkhuku, ng'ombe, zopangira mkaka, ndi nkhumba.

Pezani mlingo wanu watsiku ndi tsiku: Kuphimba zosowa zanu zonse za B (kupatula folate) kutha kukwaniritsidwa pakudya dzira limodzi losalala, 1 chikho 2% mkaka, 1 ounce pistachios yaiwisi, chikho cha 1/2 chikho chodulidwa nkhuku, nyemba imodzi ya mpendadzuwa wouma, ma ola atatu owotcha nyama yankhumba , ndi 1/2 chikho chilichonse chidulidwa zukini yophika ndi sipinachi yophika. Komabe, ngati ndinu wamasamba wopanda gluteni, mungafunike chowonjezera cha B12 popeza vitaminiyi imapezeka mu nyama zokha.

Chitsulo

Malingaliro

Mchere wofunikira, chitsulo umapereka mpweya ku ma cell ofiira ofunikira ndipo amafunikira kagayidwe kake ka ma cell. Mukapanda kupeza zokwanira, zimatha mphamvu yanu, ndipo mutha kukhala ndi kuchepa kwa magazi m'thupi, komwe kumatetetsanso chitetezo chamthupi, kumakupangitsani kumva kuzizira, komanso kumatha kusokoneza magwiridwe antchito anu. Monga ndi B12, bola ngati mukudya nyama, sizovuta kukwaniritsa zosowa zanu zachitsulo, atero Nina Eng, RD, wamkulu wazachipatala ku Plainview Hospital ku New York.

Zopanda Gluten: Nyama, nsomba zam'madzi, nyemba, sipinachi, GF oats, quinoa, ndi buckwheat. Phatikizani zakudya zolemera ndi chitsulo ndi omwe anyamula vitamini C monga tsabola belu, zipatso za citrus, broccoli, ndi tomato kuti athandize kuyamwa mchere.

Pezani mlingo wanu watsiku ndi tsiku: Kuti mupeze chitsulo chanu osagwiritsa ntchito zakudya zolimba, muyenera kudya dzira limodzi, ma ouniki atatu osanjika nsomba zamchere (zotsekedwa), 1 chikho chophika edamame, ma ouniki 6 osalala ng'ombe, ndi 1/2 chikho iliyonse yophika yopanda gilateni, mphodza, ndi sipinachi.

Amuna

Malingaliro

Chimodzi mwazinthu za banja la Vitamini B, nkhani zambiri zimakambidwa padera chifukwa chothandizira kupewa zilema, Eng akutero. Ngakhale simuli pakupanga ana, maselo anu amafunikira folate kuti akule ndikugwira ntchito, komanso zimathandiza kuti mtima wanu ukhale wathanzi.

Magwero opanda Gluten: Chiwindi cha ng'ombe, masamba obiriwira, nandolo zamaso akuda, katsitsumzukwa, ndi mapeyala.

Pezani mlingo wanu wa tsiku ndi tsiku: Mutha kudya 1 navel lalanje, 1/4 chikho chodulidwa peyala, chikho chimodzi chakumwa chowotcha, chikho 3/4 chophika quinoa, 1/2 chikho nyemba za impso, ndi nthungo 4 zophika katsitsumzukwa kukwaniritsa zosowa zanu.

CHIKWANGWANI

Malingaliro

Kuphatikiza pa kukudzazani komanso kukusungani pafupipafupi, ma fiber amalumikizidwa ndi chiopsezo chochepa cha matenda amtima.

Magwero opanda Gluten: Nyemba, ma popcorn othyola mpweya, zipatso, mtedza ndi mbewu, atitchoku, mapeyala, ndi zipatso zina ndi ndiwo zamasamba.

Pezani mlingo wanu wa tsiku ndi tsiku: Ikani cholumikizira chanu pogwiritsa ntchito apulo 1 wapakatikati, makapu atatu otuluka popcorn, 1 chikho chilichonse mabulosi akuda ndi sipinachi yaiwisi, ndi 1/2 chikho chilichonse cha mphodza zophika ndi ziphuphu za Brussels.

Kukhuta

Malingaliro

Ogula makumi awiri ndi asanu ndi awiri pa zana aliwonse amadya zakudya zopanda gluteni chifukwa akuganiza kuti kuchita zimenezi kudzawathandiza kuchepetsa thupi, koma izi nthawi zambiri zimabwerera kumbuyo, anatero Jaclyn London, RD, katswiri wa zachipatala ku Mount Sinai Medical Center ku New York City. "Zambiri zopanda gluteni zimapangidwa ndi mbatata kapena ufa wochepa kwambiri, ndipo zimatha kukhala ndi mapuloteni ochepa, zomwe zimawapangitsa kukhala osakhutiritsa."

Ndipo ngati, chifukwa chake, mumadya kwambiri, samalani: "Gluten free" sichikufanana ndi "calorie yochepa." [Tweet izi!] Kutengera mtundu ndi malonda, zolembedwa zimawerengedwa chimodzimodzi, kapena ayi, pazakudya zopanda gilateni. Mwachitsanzo, mtundu wina wa makeke a chokoleti wopanda gluteni umabwera pa 70 calories pa cookie iliyonse, pomwe mtundu wapamwamba kwambiri umalembetsa 55 calories pop. Ndipo mwayi ndikuti pakamwa panu sadziwa kuti ma cookie awiri opanda gluten ndi ofanana kukula ngati atatu opanda gluteni, ndipo mudzadya zonse m'mimba mwanu.

Onaninso za