Ebia woate asɛmfua "Gluten-Free" no pii nnansa yi, ɛnte saa? Abɛyɛ asɛmti a agye din yiye wɔ aguadidan akɛse mu, wɔ sohyial media so, ne nnamfo mu. Ebinom ka sɛ ɛsa nyarewa pii, na afoforo nso ka sɛ ɛno ne ɔkwan a eye sen biara a wɔfa so tew wɔn mu duru so. Enti dɛn ankasa na gluten nnim? So eyi yɛ biribi a obiara hia? Momma yɛnka ho asɛm wɔ nsɛm a ɛnyɛ den mu nnɛ.
Enti, dɛn ne gluten?
Sɛ yɛbɛka no tiawa a, gluten yɛ protein bi . Wohu no titiriw wɔ aburow te sɛ awi, atoko, ne rye mu. Ɛyɛ protein a wɔfrɛ no gluten yi na ɛma nneɛma a wɔde yɛ paanoo te sɛ paanoo, buns, ne keeki a yedi no yɛ mmerɛw na ɛyɛ mmerɛw. Eyi kyerɛ sɛ ebia nnuan a yedi da biara da no pii wɔ saa gluten yi.
Susuw ho hwɛ, paanoo slice a wudi anɔpa, noodles a wudi awia aduan, biscuit a wo ne tii di awia, paanoo a wudi anadwo... Ɛkame ayɛ sɛ saa nneɛma yi nyinaa wɔ gluten.
Enti henanom na gluten pira wɔn?
Ade a ɛho hia ni. Gluten nyɛ nea epira obiara. Nanso wɔ nnipa binom fam no, gluten betumi de akwahosan ho haw a emu yɛ den aba. Tebea horow a ɛtete saa ahorow atitiriw abien na ɛwɔ hɔ.
1. Celiac Yare a Ɛyare
Eyi ne asɛm a emu yɛ den sen biara. Celiac yare yɛ yare a nipadua no tumi ko tia nyarewa . Ɛne sɛ, sɛ obi a ɔwɔ saa yare yi di aduan bi a gluten wom a, wɔn nipadua mu tumi a ɛko tia nyarewa no yɛ n’ade tia ho. Nanso ennyae sɛ ɛbɛtow ahyɛ gluten no so kɛkɛ, na mmom efi ase sɛe wɔn ankasa dwensɔtwaa ketewaa a ɛyɛ wɔn ankasa nipadua fã no . Eyi mma nipadua no ntumi nnye aduannuru a ɛwɔ aduan no mu no yiye. Eyi betumi de nsɛnnennen pii te sɛ aduan pa a wonnya nni, mu duru a ɛso tew, yafunu mu yaw, akisikuru, ne honam ani nyarewa aba. Eyi nyɛ biribi a wɔde bedi agoru, ɛyɛ tebea a ɛhwehwɛ sɛ wohu yare no yiye na wɔkwati gluten wɔ wɔn nkwa nna nyinaa mu.
2. Gluten Nkate (Gluten Nkate a Ɛnyɛ Celiac) .
Eyi nyɛ aniberesɛm te sɛ celiac yare, nanso ɛyɛ tebea a ɛhaw adwene. Nea ɛkɔ so wɔ ha ne sɛ, sɛ obi di gluten a, onya yare no ho sɛnkyerɛnne te sɛ ne ho a ɛyɛ no yaw, ne yafunu mu yaw, ne ti yɛ no yaw, ne ɔbrɛ. Nanso, nea ɛnte sɛ celiac yare no, dwensɔtwaa ketewa no nsɛe. Saa nkurɔfo yi nso nya ahotɔ fi aduan a gluten nnim mu.
Dɛn na wobetumi adi na wontumi nni?
Sɛ worekɔdi aduan a gluten nnim a, ɛho hia yiye sɛ wuhu nea wubetumi adi ne nea wuntumi nni.
| Nneɛma a ɛsɛ sɛ wokwati (gluten wom) . | Nneɛma a ɛsɛ sɛ wodi (a gluten nnim) . |
|---|---|
| Biribiara a wɔde awi esiam (abodoo, buns, keeki, pasta, noodles, roti, paratha) ayɛ . | Nneɛma a wɔde aburow ne aburow esiam (aburow keeki, aburow keeki) na ɛyɛ . |
| Atoko (a ɛwɔ beer mu) . | Ɛmo, ɛmo a ɛyɛ dɛ, cassava |
| Rye aburow a wɔde yɛ aduan | Nnuadewa te sɛ atoko, atoko, ne atoko |
| Nnuan a wɔde awi esiam ayɛ, te sɛ samosa ne rolls | Nnuadewa ne nnuaba |
| Semolina (aduru a wɔde yɛ nnɔkɔnnɔkɔwade, puff pastry) . | Nam, mpataa, nkesua |
| Sauces (titiriw soya sauce), soup cubes | Nufusu ne nufusu mu nneɛma (cheese, yogurt) . |
Wobetumi de gluten asie mmeae a wɔnhwɛ kwan. Sɛ nhwɛso no, ebia gluten wɔ sauce, soup, salad dressing, ne nnuru bi mpo mu. Ɛno nti na ɛho hia sɛ wokenkan nkyerɛwde ahorow .
So gluten a wuyi fi hɔ no boa wo ma wo mu duru so tew ankasa?
Eyi yɛ asɛm a nnipa pii bisa. Nokwasɛm ne sɛ, aduan a gluten nnim nyɛ ɔkwan pɔtee a wɔfa so tew wɔn mu duru so . Enti ɔkwan bɛn so na nnipa binom mu duru so tew?
Fa no sɛ, sɛ wugyae gluten a wudi a, ɛsɛ sɛ wugyae nnuan a ahoɔdennuru pii wom, a carbohydrate a wɔayɛ no yiye te sɛ paanoo, keeki, paanoo, bisket, ne noodles pii. Enti sɛ wufi ase di nneɛma te sɛ aburow, nhabannuru, ne nnuaba mmom a, calorie a wunya nyinaa so tew fi awosu mu. Ɛnyɛ sɛ wunni gluten nti na wo mu duru so tew, na mmom esiane sɛ woredi calories so nti.
Ɔkwan foforo so no, ɛtɔ mmere bi a, sɛ wudi nnuan a gluten nnim a, ebetumi ama wo mu duru ayɛ kɛse! Ɛbɛyɛ dɛn na ɛno atumi aba? Wɔ gua so no, ebia nneɛma te sɛ bisket, keeki, ne paanoo a wɔakyerɛw so sɛ ‘Gluten-Free’ de asikre, ngo, ne calories pii aka ho de akata saa sintɔ no so. Enti nsusuw sɛ ɛyɛ apɔwmuden esiane sɛ wuhu nea wɔakyerɛw so nti.
Nea ɛho hia sen biara: Mma wo nkutoo nsi gyinae, kɔ oduruyɛfo nkyɛn.
Eyi ne afotu a ɛho hia sen biara a metumi de ama wo. Sɛ worenya yafunu mu haw, wo ho ayɛ wo hyew, wo honam ani haw, anaasɛ wo ho nyɛ wo dɛ foforo biara a, nnyae gluten a wudi kɛkɛ nsusuw sɛ , "Oh... ɛbɛyɛ sɛ ɛyɛ gluten."
Nneɛma pii nti na ɛte saa:
- Ebia sɛnkyerɛnne ahorow no te saa ara: Ebia ɛnyɛ gluten na ɛde wo sɛnkyerɛnne ahorow no ba. Ebetumi ayɛ lactose a wontumi nnyina ano, dwensɔtwaa a ɛyɛ abufuw (IBS), anaa tebea a emu yɛ den kɛse.
- Nhwehwɛmu a edi mu: Sɛ wugyae gluten a wudi ansa na woakɔ oduruyɛfo nkyɛn a, ebia nea efi nhwehwɛmu ahorow (mogya mu nhwehwɛmu, endoscopy) a wɔde hu celiac yare no mu ba no bɛyɛ nea ɛnteɛ. Enti, di kan kɔ oduruyɛfo nkyɛn na ka wo yare no ho sɛnkyerɛnne kyerɛ no . Ɛho hia sɛ woyɛ sɔhwɛ ahorow a ɛho hia na wosi so dua sɛ gluten pira wo ankasa.
Ɛno akyi no, aduan a gluten nnim a wubedi akyi sɛnea wo duruyɛfo tu fo no ne ɔkwan a ɛfata na ahobammɔ wom sen biara a wobɛfa so.
Nkrasɛm a Wɔde Kɔ Fie
- Aduan a gluten nnim ho hia ma wɔn a wɔwɔ tebea bi a aduruyɛ mu agye atom, te sɛ Celiac Yare anaa Gluten Sensitivity .
- Gluten a wobeyi afi hɔ sɛnea ɛbɛyɛ a wɔbɛtew wɔn mu duru so kɛkɛ anaasɛ sɛ́ ntadehyɛ ho asɛm no mma akwahosan mu mfaso titiriw biara mma.
- Sɛ wususuw sɛ gluten pira wo a, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn ma wahu yare no yiye ansa na woasesa w’aduan.
- Ɛnyɛ nnuan a wɔakyerɛw so sɛ ‘gluten nnim’ nyinaa na ɛma apɔwmuden. Ebetumi ayɛ asikre, srade, ne calories pii, enti kenkan nea wɔakyerɛw so no yiye ansa na woatɔ.
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