Kodi Zakudya Zopanda Tirigu Ndi Zathanzi? Chilichonse Chimene Muyenera Kudziwa

Zamkati

• Kodi zakudya zopanda tirigu ndi chiyani?
• Momwe mungatsatire zakudya zopanda tirigu?
• Ubwino wazakudya zopanda tirigu
• Zitha kuthandizira kuthana ndi mavuto ena azaumoyo
• Zitha kuchepetsa kutupa
• Tithandizire kuwonda
• Mutha kutsitsa shuga m'magazi
• Zopindulitsa zina
• Zowonongeka
• Mutha kuwonjezera chiopsezo chadzimbidwa
• Zitha kuchepetsa kudya kwa michere
• Atha kukhala okhwimitsa zinthu mosafunikira
• Zakudya zoti mudye
• Zakudya zofunika kupewa
• Zitsanzo menyu
• Tsiku 1
• Tsiku 2
• Tsiku 3
• Zosakaniza zopanda tirigu
• Mfundo yofunika

Tirigu ndi chakudya chomwe anthu amadya kwambiri, koma anthu ochulukirachulukira akudula gululi.

Ena amatero chifukwa cha chifuwa kapena kusagwirizana, pomwe ena amasankha zakudya zopanda tirigu poyesera kuonda kapena kukhala athanzi.

Njira yodyerayi akuti imapereka maubwino osiyanasiyana azaumoyo, kuyambira pakudya bwino mpaka kuchepa kwa kutupa ndi shuga m'magazi. Komabe, itha kukhala ndi zovuta zina ndipo itha kukhala yosayenera kwa ena.

Nkhaniyi ikuyang'ana mozama za zakudya zopanda tirigu, kuphatikiza zabwino zake komanso zovuta zake.

Kodi zakudya zopanda tirigu ndi chiyani?

Chakudya chopanda tirigu chimachotsa njere zonse, komanso zakudya zomwe zimachokera.

Izi zimaphatikizanso mbewu za gluten monga tirigu, cholembera, balere, rye, ndi triticale, komanso zosapatsa thanzi monga chimanga chouma, mapira, mpunga, manyuchi, ndi phala.

Komanso, mosiyana ndi chimanga chatsopano, chomwe chimadziwika kuti ndi chosakanikirana, chimanga chouma chimawoneka ngati njere. Chifukwa chake, zakudya zopangidwa ndi ufa wa chimanga zimapewedwanso.

Kuphatikiza apo, anthu ena angasankhe kupatula zosakaniza zomwe zimachokera ku njere, monga madzi a mpunga kapena madzi a chimanga a high-fructose. Komabe, izi sizofunikira kwenikweni pazakudya zotere.

Chakudya chopanda tirigu chimachotsa njere zonse, kuphatikiza tirigu, cholembera, balere, rye, chimanga chouma, mapira, mpunga, ndi oats, komanso zakudya - ndipo nthawi zina ngakhale zosakaniza - zochokera kwa iwo.

Momwe mungatsatire zakudya zopanda tirigu?

Kuti muzitsatira zakudya zopanda tirigu, muyenera kuchotsa njere zonse, komanso zakudya zopangidwa ndi tirigu, pazakudya zanu. Izi zimaphatikizapo mkate, pasitala, muesli, oatmeal, mikate ya mpunga, chimanga cham'mawa, mitanda, ndi makeke.

Izi zati, zakudya zambiri zopanda tirigu zimalola zochulukirapo zazing'ono, monga quinoa, amaranth, ndi buckwheat. Ziphuphu zimatha kukonzedwa ndikudya chimodzimodzi ndi mbewu, koma sizimawerengedwa ngati njere.

Chakudya chopanda tirigu chimatha kukhala chochepa kwambiri mu carbs, koma izi sizofunikira. Omwe akufuna kuphatikiza ma carbs ambiri amatha kuwapeza kuchokera kuzipatso, nyemba, ndi masamba owuma, monga mbatata, sikwashi, ndi chimanga chatsopano.

Palibe zoletsa pazakudya zosagwirizana ndi tirigu.

Chifukwa chake, mutha kuphatikiza nyama, nsomba, mazira, mtedza, mbewu, shuga, mafuta, kapena mkaka momwe mungafunire - ngakhale omwe amalimbikitsa zakudya zopanda tirigu amakonda kulepheretsa kudya zakudya zopitilira muyeso.

Zakudya zopanda tirigu sizimaphatikiza mbewu zonse ndi zinthu zopangidwa ndi tirigu koma zimalola zochepa zabodza. Zitha kukhala zipatso, ndiwo zamasamba, nyama, mazira, mkaka, nyemba, mtedza, mbewu, shuga, ndi mafuta momwe mungafunire.

Ubwino wazakudya zopanda tirigu

Chakudya chopanda tirigu chitha kukhala ndi maubwino angapo azaumoyo.

Zitha kuthandizira kuthana ndi mavuto ena azaumoyo

Chakudya chopanda tirigu chimatsatiridwa nthawi zambiri ndi iwo omwe ali ndi matenda ena amadzimadzi okhaokha, ndipo kafukufuku wambiri amathandizira pakugwiritsa ntchito izi.

Mwachitsanzo, matenda a leliac ndimatenda amthupi omwe amakhudza pafupifupi 1% ya azungu. Zimapangitsa kuti thupi lanu lisokoneze gilateni, mapuloteni a tirigu, ngati chowopseza, kutumizira chitetezo chamthupi mwanu ().

Izi zitha kubweretsa kutupa m'matumbo, komwe kumatha kuyambitsa kuperewera kwa michere komanso mavuto ena am'mimba. Anthu omwe ali ndi matenda a celiac sayenera kupatula mbewu zonse za gluten pazakudya zawo (,).

Momwemonso, anthu ena sagwirizana ndi tirigu ndipo amafunika kupewa zakudya zonse zomwe zimakhala nawo. Ena atha kukhala osalolera kuphatikizika ndi mankhwala amtundu wa gluteni kapena mankhwala ena ngakhale atakhala kuti alibe matenda a leliac kapena matupi awo sagwirizana ndi tirigu. ().

Anthu omwe ali ndi vuto lodana ndi gluteni nthawi zambiri amalemba zowawa monga kupweteka m'mimba, kuphulika, kudzimbidwa, kutsekula m'mimba, chikanga, kupweteka mutu, kapena kutopa mukamadya mbewu ndipo atha kupindula ndi kuwachotsa pazakudya zawo (,,,).

Pomaliza, mu kafukufuku wamasabata asanu ndi limodzi mwa anthu omwe ali ndi matenda opatsirana am'mimba (IBD), kutsatira chakudya chopanda tirigu kumathandizira kusintha kwa 73% ya omwe akutenga nawo mbali ().

Zitha kuchepetsa kutupa

Njere zimatha kuyambitsa kutupa, komwe kumakhulupirira kuti ndi komwe kumayambitsa matenda ambiri.

Kafukufuku wina, nyama, komanso maphunziro aanthu akuwonetsa kulumikizana pakati pakudya tirigu tsiku ndi tsiku kapena mbewu zosinthidwa ndi kutupa kosatha (,,).

Komabe, si maphunziro onse omwe amavomereza ().

Kusagwirizana kumatha kufotokozedwa ndi mtundu wa njere zomwe zafufuzidwa. Mwachitsanzo, pomwe mbewu zoyengedwa zimatha kukulitsa kutupa, mbewu zonse zimawoneka kuti sizimakhudza kwenikweni kutupa, ndipo nthawi zina, zimatha kutsitsa (,,,).

Kuphatikiza apo, kudula mbewu kumatha kupangitsa kuti anthu ena aziwonjezera kuchuluka kapena zipatso ndi ndiwo zamasamba zomwe amadya - zonsezi zomwe zingathandize kuchepetsa kutupa (,,).

Komabe, nkoyenera kudziwa kuti mbewu zonse zitha kupereka zotsutsana ndi zotupa zawo. Pokhapokha mutakhala ndi matenda a leliac, ziwengo za tirigu, kapena kusalolera kwa gilateni, simukuyenera kudula njere kuti muthane bwino ndi kutupa ().

Tithandizire kuwonda

Chakudya chopanda tirigu chingalimbikitse kuti muchepetse thupi, mwina chifukwa mwachilengedwe mulibe mbewu zopangidwa zomwe zimapezeka muzakudya zopatsa mphamvu, zopatsa thanzi monga mkate woyera, pasitala yoyera, pizza, ma donuts, ma cookie, ndi zinthu zina zophika.

Kuphatikiza apo, kudula gulu lonse lazakudya pazakudya zanu kumachepetsa kuchuluka kwa kalori yanu ya tsiku ndi tsiku, ndikupanga kuchepa kwama kalori kofunikira kuti muchepetse kunenepa.

Komabe, kafukufuku akuwonetsa momveka bwino kuti, bola ngati mutakhala ndi vuto la kalori, muchepera thupi ngakhale mutakhala kuti mudye chakudya. M'malo mwake, umboni ukusonyeza kuti kudya nyemba zonse kungakulitse kuchepa thupi ndikulimbitsa thupi lanu (,,,).

Chifukwa chake, kudula nyemba zonse pachakudya chanu sikofunikira kuti muchepetse thupi.

Mutha kutsitsa shuga m'magazi

Mbewu mwachilengedwe zimakhala ndi ma carbs ambiri.

Chifukwa chake, zakudya zokhala ndi mbewu zambiri zimatha kubweretsa mavuto kwa anthu omwe ali ndi zovuta kuthana ndi ma carbs azakudya zambiri, monga omwe ali ndi matenda ashuga kapena metabolic syndrome.

Mbewu zoyengedwa, monga zomwe zimapezeka mu buledi woyera, pasitala yoyera, ndi zakudya zina zambiri zopangidwa, zimakhala zovuta makamaka, chifukwa zilibe ulusi.

Izi zimawatsogolera kuti adyeke msanga kwambiri, zomwe zimapangitsa kuti azikhala ndi shuga m'magazi atangotha ​​kumene kudya (,).

Izi zati, mbewu zonse zokhala ndi fiber zitha kuthandizira kukhazikika ndikupewa ma spikes m'magazi a shuga. Chifukwa chake, kudula njere zonse si njira yokhayo yochepetsera shuga m'magazi (,,).

Zopindulitsa zina

Zakudya zopanda tirigu zitha kuperekanso zabwino zina:

• Zitha kusintha thanzi lamisala. Kafukufuku amalumikiza zakudya zopatsa thanzi ku nkhawa, kukhumudwa, kusokonezeka kwa malingaliro, ADHD, autism, ndi schizophrenia. Komabe, pakadali pano ndizosatheka kudziwa ngati mbewu zidayambitsa mavutowa (,).
• Zitha kuthandiza kuchepetsa ululu. Zakudya zopanda gilateni zitha kuthandiza kuchepetsa kupweteka kwa m'chiuno mwa azimayi omwe ali ndi endometriosis, matenda omwe amachititsa kuti minofu yomwe ili mkati mwa chiberekero imere kunja kwake (,).
• Zitha kuchepetsa zizindikiro za fibromyalgia. Zakudya zopanda thanzi zimathandizira kuchepetsa ululu womwe anthu ambiri omwe ali ndi fibromyalgia () amakhala nawo.

Ngakhale zotsatira zoyambirira zikulonjeza, maphunziro ena amafunikira kuti atsimikizire izi.

Ndizofunikanso kudziwa kuti ambiri mwa maphunzirowa amangoyang'ana zotsatira za mbewu zomwe zili ndi gluten. Palibe umboni wosonyeza kuti ndikofunikira kupatula njere zonse pazakudya zanu kuti mupindule.

Chakudya chopanda tirigu chimachepetsa kutupa, kuthandizira kuchepa thupi, komanso kukonza magayidwe am'magazi ndi shuga m'magazi. Zitha kulimbikitsanso thanzi lamaganizidwe ndikuchepetsa kupweteka kwa anthu omwe ali ndi fibromyalgia kapena endometriosis, ngakhale kuli kofunika kufufuza kwina.

Zowonongeka

Chakudya chopanda tirigu chimatha kubweranso ndi zovuta zina.

Mutha kuwonjezera chiopsezo chadzimbidwa

Kudya kopanda njere, makamaka mbewu zonse zokhala ndi michere yambiri, kumatha kuchepetsa kudya kwanu.

Mbewu zomwe sizinasinthidwe ndizomwe zimapezekanso kwambiri. CHIKWANGWANI chamtunduwu chimachulukitsa malo anu, ndikuthandizira chakudya kuyenda m'matumbo mwanu ndikuchepetsa chiopsezo chadzimbidwa ().

Ngati mukutsata zakudya zopanda tirigu, yesetsani kuwonjezera zakudya zomwe mumadya ngati zipatso, ndiwo zamasamba, nyemba, mtedza, ndi mbewu kuti muchepetse chiopsezo ().

Zitha kuchepetsa kudya kwa michere

Njere zonse ndizochokera ku michere, makamaka ma fiber, mavitamini a B, chitsulo, magnesium, phosphorous, manganese, ndi selenium (,,).

Kumbali ina, mbewu zopangidwa, zomwe chinangwa ndi majeremusi awo zachotsedwa, zilibe michere yambiri, mavitamini, mchere, ndi mitundu ina yazomera ().

Kafukufuku akuwonetsa kuti kutsatira mosafunikira zakudya zopanda tirigu kumatha kukulitsa chiopsezo cha kuperewera kwa michere, makamaka m'mavitamini a B, chitsulo, ndikutsata mchere ().

Mutha kupewetsa izi pamlingo winawake mwa kuwonjezera kuchuluka kwanu kwachinyengo monga quinoa, amaranth, ndi buckwheat, popeza izi zimakhala ndi michere yambiri yofanana ndi mbewu zonse (,,).

Kuphatikiza apo, kuwonjezera kudya zakudya zina, monga zipatso, ndiwo zamasamba, mtedza, mbewu, nyemba, nyama, nsomba, ndi mazira, zitha kuthandizira kupeza zakudya zilizonse zomwe mbewu sizikuperekanso.

Atha kukhala okhwimitsa zinthu mosafunikira

Ngakhale kafukufuku amathandizira maubwino osapatula zakudya zapadera za anthu ena, umboni pazabwino zakusagwiritsa ntchito njere zamtundu wa aliyense akusowa.

Kuphatikiza apo, zabwino zambiri zomwe zimalumikizidwa ndi zakudya zopanda tirigu zitha kupezeka m'njira zomwe sizifunikira kudula gulu lonse la chakudya.

Kuphatikiza apo, kupatula njere zonse pazakudya zanu kumatha kuchepetsa mitundu yosiyanasiyana ndikupangitsa kuti zakudya zanu zizikuletsani mosafunikira, zonse zomwe zingapangitse kuti njirayi idye mopitirira muyeso.

Kuphatikiza apo, kuwononga mbewu mosavomerezeka mwachinsinsi zathanzi kumatha kulimbikitsa kulimbikitsa kudya kwambiri, komwe kumafala kwa anthu omwe ali ndi machitidwe osokonezeka a orthorexic ().

Zakudya zopanda tirigu zitha kuchepetsa kudya kwa michere, zimawonjezera chiopsezo chodzimbidwa, ndipo zimakhala zovuta kuti muzisamalira nthawi yayitali. Kuwononga mbewu mosafunikira pazifukwa zathanzi kungalimbikitsenso kudya koyenera.

Zakudya zoti mudye

Magawo azakudya awa atha kuphatikizidwa pazakudya zopanda tirigu:

• Zipatso. Mitundu yonse yazipatso imaloledwa, kaya ndi yatsopano, youma, kapena yozizira.
• Masamba. Izi zitha kudyedwa zosaphika, zophika, kapena kuphatikizidwa mu saladi kapena msuzi. Masamba okhathamira monga mbatata, sikwashi, ndi chimanga chabwino ndi njira zabwino, zonenepetsa ndi mbewu.
• Zanyama zamapuloteni. Gululi limaphatikizapo nyama, nsomba, nsomba, mazira, ndi mkaka monga mkaka, tchizi, ndi yogurt.
• Zakudya zomanga thupi zamapuloteni. Nyemba, tofu, tempeh, edamame, natto, soymilk, yogurt ya soya, ndi nyama zonyoza zopanda zopangira tirigu zitha kusangalatsidwa ndi chakudya chopanda tirigu.
• Zachinyengo. Izi zimaphatikizapo quinoa, buckwheat, ndi amaranth.
• Mtedza ndi mbewu. Izi zikuphatikiza mitundu yonse ya mtedza ndi mbewu, komanso mabotolo ndi ufa wopangidwa ndi iwo.
• Ufa wosakhala ndi tirigu ndi zakudya zopangidwa ndi iwo. Maamondi, fulakesi, chickpea, soya, mphodza zofiira, ndi ufa wa coconut, komanso Zakudyazi, buledi, ndi zinthu zina zophika zopangidwa ndi iwo, ndizololedwa.
• Mafuta. Izi zimaphatikizapo mafuta a azitona, batala, mafuta a coconut, ndi mafuta a avocado.

Muthanso kusankha kuphatikiza ma marinade ndi ma saladi monga mafuta owonjezera, komanso zotsekemera, monga shuga, madzi a mapulo, kapena uchi. Komabe, mumalimbikitsidwa kuti muziyang'ana pazakudya zathunthu, zosakonzedwa pang'ono.

Chakudya chopanda tirigu chimalola zakudya zambiri, bola ngati zilibe njere. Izi zikuphatikiza zipatso, ndiwo zamasamba, nyemba, nyama, nsomba, nsomba, mazira, mkaka, zachinyengo, mtedza, mbewu, ndi ufa wosakhala ndi tirigu.

Zakudya zofunika kupewa

Zakudya zopanda tirigu nthawi zambiri sizimapatula magulu awa:

• Katundu wophika kwambiri: buledi wopangidwa ndi tirigu, bagels, tortilla, tacos, pizza, ndi zina zambiri.
• Zakudya zambiri: zopangidwa ndi tirigu, ma cookie, ma croissants, ma muffin, ndi zina zambiri.
• Zakudyazi zambiri: pasitala, Zakudyazi za mpunga, Zakudyazi za ramen, Zakudyazi za udon, ndi zina zambiri.
• Maphala am'mawa: muesli, oatmeal, kirimu wa tirigu, ndi zina zambiri.
• Mbewu zambewu: ufa wokhazikika, ufa wa graham, ufa wa chimanga, ndi ufa wa mpunga, komanso zakudya zonse zopangidwa ndi iwo
• Zakudya zambiri zokhwasula-khwasula: popcorn, crackers, muesli mipiringidzo, crackers mpunga, etc.
• Zakudya zam'mbali: mpunga, orzo, mapira, msuwani, polenta, ndi zina zambiri.
• Mbewu yokhazikika yambewu: seitan, ndi zina.
• Mkaka wosakanizidwa ndi mkaka: mkaka wa oat, mkaka wa mpunga, ndi zina zambiri.

Mwinanso mungafunike kupewa zakumwa zoledzeretsa, monga mowa, gin, whiskey, chifukwa, ndi Scotch, komanso zakudya zomwe zili ndi zosakaniza zopangidwa ndi tirigu monga madzi a mpunga kapena manyuchi a chimanga a high-fructose.

Chakudya chopanda tirigu sichiphatikiza zakudya zonse zokhala ndi tirigu. Zitha kuchepetsanso kumwa zakumwa zoledzeretsa zochokera m'mizere kapena zakudya zokhala ndi zosakaniza zopangidwa ndi tirigu.

Zitsanzo menyu

Nayi mndandanda wazinthu masiku atatu woyenera zakudya zopanda tirigu.

Tsiku 1

• Chakudya cham'mawa: dzira kapena tofu amalimbana ndi masamba ambiri komanso ma brown ofiira omwe amadzipangira okha
• Chakudya: saladi wokhala ndi nkhumba zosankha, yophika amaranth, tofu wosuta, kapena nsomba, ndi rasipiberi vinaigrette kuvala
• Chakudya: coconut-laimu curry ndi shrimp kapena marinated tempeh pabedi la kolifulawa mpunga

Tsiku 2

• Chakudya cham'mawa: Smoothie wopangidwa ndi mkaka (kapena chopangira chomera, chopanda tirigu), mango wachisanu, mbewu za fulakesi, sipinachi, ndi puloteni wambiri wosankha
• Chakudya: dzungu labwino, karoti, ndi msuzi wa nyemba zoyera wokhala ndi mtedza wokazinga
• Chakudya: Mbatata yophika uvuni, yodzaza ndi chili, chimanga chatsopano, letesi, guacamole, ndi salsa

Tsiku 3

• Chakudya cham'mawa: Kadzutsa kakang'ono kakang'ono kokhala ndi sipinachi
• Chakudya: nyama yocheperako kapena burger wa veggie, wokhala ndi tsabola wokazinga, hummus, avocado, ndi mbali ya saladi ya buckwheat
• Chakudya: Zakudya zonunkhira zukini zokhala ndi nyama kapena tofu Msuzi wa Bolognese, mtedza wokazinga wa paini, ndi yisiti ya Parmesan kapena yathanzi

Chakudya chopatsa thanzi chopanda tirigu chingaphatikizepo zipatso, ndiwo zamasamba, mtedza, mbewu, ndi nyemba zosiyanasiyana, komanso nyama, nsomba, nsomba, mazira, ndi mkaka.

Zosakaniza zopanda tirigu

Nazi malingaliro ochepa osavuta koma opanda thanzi omwe angakupatseni chakudya pakati pa chakudya:

• zipatso zatsopano ndi yogurt
• kusakanikirana kwa njira
• chia pudding
• obisalaza fulakesi ndi azitona tapenade
• smoothies
• tirigu wopanda zipatso ndi mipiringidzo yazipatso
• tchipisi kale
• hummus ndi veggies
• zokhwasula-khwasula zam'madzi
• ufa wa amondi-ufa
• tchipisi cha apulo
• zipatso batala zipatso
• Yokometsera yogulitsa mazira popsicles
• kokonati, tsiku, ndi mipira ya nati

Pali njira zambiri zophatikizira zakudya zopanda chakudya pa zakudya zopanda tirigu. Zophatikiza pamwambapa zitha kugwiritsidwa ntchito kukuthandizani kuti muziyenda pakati pa chakudya.

Mfundo yofunika

Ngakhale kuchepetsa njere zina zitha kupindulitsa thanzi, kudula njere zonse sikofunikira kwa anthu ambiri ndipo kumatha kuwononga thanzi lanu.

Kuphatikiza apo, zopindulitsa zomwe zimaperekedwa pachakudya chopanda tirigu nthawi zambiri zimatha kupezeka m'njira zomwe sizifunikira kudula gulu lonse la chakudya pachakudya chanu.

Chifukwa chake, ndikofunikira kudziwa ngati chakudyachi chimakupatsani zabwino zambiri kuposa zoyipa musanayese.