So ɛtɔ mmere bi a wote nka sɛ wo yafunu yɛ wo yaw kɛse bere a woadi biribi te sɛ paanoo, buns, anaa noodles awie no? Anaasɛ wote nka sɛ worebɔ dam anaasɛ wo ti yɛ wo yaw? Sɛ wowɔ saa sɛnkyerɛnne yi bere nyinaa a, ebia wobɛnya tebea bi a wɔfrɛ no ‘Gluten Intolerance’, a mprempren nnipa pii reka ho asɛm. Mma ɛnhaw wo, eyi nyɛ asiane. Momma yɛnka biribiara ho asɛm tiawa na emu nna hɔ nnɛ.

Nea edi kan koraa no, dɛn ne ‘gluten’?

Sɛ yɛbɛka no tiawa a, gluten yɛ protein bi. Wohu no titiriw wɔ aburow te sɛ awi, atoko, ne rye mu. Enti, nneɛma a yedi na yɛnom da biara da no pii wɔ gluten. Susuw ho hwɛ...

• Abodoo, buns, toast
• Noodles, pasta a wɔde yɛ aduan
• Keeki, bisket, muffin a wɔde yɛ nneɛma
• Ebinom a wɔde sauces, aburow a wɔde yɛ aduan
• Biɛ

Ɛnyɛ eyi nko, ebia gluten wɔ vitamin ahorow bi, nnuru a wɔde yɛ ahosiesie, ne nnuru bi mpo mu.

Enti, gluten sensitivity, anaa ``Non-Celiac Gluten Sensitivity - NCGS'', ne bere a wo nipadua nya ɔhaw ne ɔhaw bere a woadi biribi a gluten wom akyi.

So eyi yɛ Celiac yare? Anaasɛ ɛyɛ akisikuru?

Eyi yɛ ade a ɛma nnipa pii adwene tu fra. Gluten a wɔte nka, Celiac yare, ne awi ho akisikuru yɛ tebea horow abiɛsa a ɛsono emu biara. Momma yɛnte nsonsonoe a ɛwɔ mu no ase.

Dɛn nti na tebea yi ba?

Nnuruyɛfo da so ara ntumi nka nea ɛde eyi ba ankasa 100%, nanso nsusuwii atitiriw abien na ɛwɔ hɔ.

1. Carbohydrate ho haw: Nhwehwɛmu bi kyerɛ sɛ eyi fi carbohydrate pɔtee bi a ɛwɔ nnuan a gluten wom mu sen gluten ankasa. Sɛ yɛn nipadua ntumi nwe saa carbohydrate yi yiye na ɛnnye a, efi ase yɛ hyew wɔ dwensɔtwaa no mu. Ɛno ne bere a sɛnkyerɛnne te sɛ yafunu a ɛyɛ mmerɛw ne yafunu mu akisikuru ba.

2. Nsakrae a ɛba dwensɔtwaa no fasu mu: Nsusuwii foforo ne sɛ gluten ma nnipa binom dwensɔtwaa mu nkataso no ntumi nyɛ adwuma yiye. Mpɛn pii no, saa nkataso yi na esiw nneɛma te sɛ mmoawa a wɔwɔ dwensɔtwaa mu no kwan na ankɔ mogya no mu. Nanso, wɔ saa nnipa yi mu no, gluten ma saa ntini yi yɛ mmerɛw na ɛma mmoawa kɔ mogya no mu. Eyi ma nipadua no mu yɛ hyew na yare no ho sɛnkyerɛnne ahorow da adi.

Dɛn ne eyi ho sɛnkyerɛnne atitiriw?

Saa sɛnkyerɛnne ahorow yi betumi ada adi wɔ nnɔnhwerew kakraa bi anaa nna kakraa bi mu bere a woadi aduan a gluten wom akyi. Eyinom betumi ayɛ soronko wɔ onipa biara ho.

Nnipa a wɔte gluten nka no taa nya tebea bi a wɔfrɛ no irritable bowel syndrome (IBS) .

Mɛyɛ dɛn ahu sɛ eyi wɔ hɔ anaa?

Sɔhwɛ biako biara nni hɔ a ɛkyerɛ eyi pɔtee. Enti, wo duruyɛfo no nam anammɔn pii so si eyi so dua. Akyinnye biara nni ho sɛ ɛsɛ sɛ wuhu oduruyɛfo ansa na woasi gyinae sɛ w’ankasa wubegyae gluten a wodi. Eyi te saa efisɛ sɛ wugyae gluten a wudi ansa na woahu sɛ wowɔ yare no yiye a, ebia nea efi nhwehwɛmu ahorow a wɔde hwehwɛ nneɛma te sɛ celiac yare mu ba no bɛyɛ nea ɛnteɛ.

Oduruyɛfo no yɛ nneɛma a edidi so yi:

1. Ade a edi kan: Hwɛ hu sɛ nyarewa foforo biara nni hɔ.

Bere a woredi nnuan a gluten wom sɛnea wotaa yɛ no, wo duruyɛfo bɛyɛ nneɛma te sɛ mogya mu nhwehwɛmu ne honam ani nhwehwɛmu de ahwɛ sɛ ebia Celiac yare ne awi ho akisikuru anaa.

2. Anamɔn a ɛto so abien: Adidi a Wɔde Yi Fi hɔ.

Sɛ wohu sɛ wunni celiac yare anaasɛ awi ho akisikuru a, wo duruyɛfo bɛka akyerɛ wo sɛ kwati nnuan a gluten wom nyinaa koraa anyɛ yiye koraa no adapɛn 6 . Ɛho hia yiye sɛ wobɛkyerɛw da biara da nsɛm akyerɛw de ahwɛ sɛ nsakrae bi aba wo sɛnkyerɛnne ahorow mu wɔ saa bere yi mu anaa.

3. Anamɔn a ɛto so abiɛsa: San twa gluten mpoa.

Sɛ wo yare no ho sɛnkyerɛnne brɛ ase bere a woagyae gluten a wudi akyi a, ɛda adi sɛ wo duruyɛfo bɛkamfo akyerɛ sɛ fa nkakrankakra san mfa gluten nsan nkɔ w’aduan mu bio. Sɛ sɛnkyerɛnne no san ba a, ɛda adi sɛ wowɔ gluten ho nkate.

Wiɛ, afei dɛn ne ayaresa a wɔde sa eyi?

Wɔnnyaa saa tebea yi ano aduru biara, nanso wubetumi adi sɛnkyerɛnne ahorow no so na woatra ase sɛnea ɛsɛ a ɔhaw biara nni ho.

Nanso mma wo nkutoo nkɔyɛ eyi.Ɛho hia yiye sɛ wo ne wo duruyɛfo ne aduan ho ɔbenfo a ɔfata yɛ adwuma yɛ saa aduan yi ho nhyehyɛe na ama woahwɛ ahu sɛ wubenya aduannuru a ɛfata a wuhia.

Bio nso:

• Probiotics: Nnuan a probiotic te sɛ yogurt ne nufusu a wɔayam a ɛboa ma mmoawa pa nyin wɔ awotwaa mu a wodi no betumi aboa ma sɛnkyerɛnne te sɛ akisikuru so atew. Bisa wo duruyɛfo no eyi nso ho asɛm.
• Enzymes: Ɛwom sɛ wɔreyɛ nhwehwɛmu wɔ enzymes a ɛboa ma gluten yam ho de, nanso wonnya nnyaa nsɛm a edi mũ biara wɔ sɛnea etu mpɔn no ho. Mfa enzyme biara nni dwuma a wunni aduruyɛfo afotu.

So asiane bi wɔ aduan a gluten nnim mu?

Yiw, asiane ahorow bi betumi aba sɛ wɔanhyehyɛ no yiye a.

• Aduan a enni mu: Aburow a gluten wom ma yɛn nipadua nya fiber ne vitamin afoforo. Sɛ wogyae eyinom a, saa aduannuru yi betumi asɛe.
• Asikre dodow a ɛkɔ soro wɔ mogya mu: Ebia nneɛma pii a wɔakyerɛw so sɛ ‘gluten nnim’ wɔ gua so no de asikre ne srade aka ho na ama ayɛ dɛ na ayɛ fɛ. Sɛ obi di eyinom mpɛn pii a, ebetumi ama asikre a ɛwɔ mogya mu a ɛkɔ soro (Hyperglycemia) anaa asikreyare a ɛto so abien no ayɛ kɛse.

Ɔkwan bɛn so na wobɛtra ase ne tebea yi?

Eyi nyɛ den saa sɛ wobedi ho dwuma. Ɛhwehwɛ sɛ wɔhwɛ yiye kakra kɛkɛ.

• Sua sɛnea wobɛkenkan nneɛma a wɔakyerɛw so: Ansa na wobɛtɔ aduan anaa anonne biara afi sotɔɔ mu no, kenkan nneɛma a wɔde bɛyɛ aduan no yiye. Hwehwɛ nsɛmfua te sɛ gluten, awi, atoko, ne rye. Ebia wɔde gluten nso asie sauce, soup, ne soseji bi mu.
• Di aduan a ɛkari pɛ: Di nnuan a srade nnim na ahoɔdennuru pii wom (nhabannuru, nnuaba, aburow a gluten nnim).
• Aduruyɛ mu nhwehwɛmu: Yɛ mogya mu nhwehwɛmu daa sɛnea wo duruyɛfo kyerɛ no na ama woahu sɛ mogya a ɛtɔ wo mogya, mogya mu srade dodow, ne vitamin a enni wo mu anaa.

Sɛ wudi gluten wɔ akwanhyia mu a, dɛn na wobɛyɛ?

Ɛmfa ho sɛnea wobɛhwɛ yiye no, wubetumi de biribi a gluten wom aka w’aduan ho wɔ akwanhyia mu. Sɛ ɛte saa a, sɔ nneɛma yi hwɛ:

• Nom nsu pii: Eyi boa ma awuduru fi nipadua no mu ntɛmntɛm.
• Kwati nnuan a ɛyɛ nnuhwam na srade wom: Di nnuan a emu nyɛ duru na ɛnyɛ den sɛ wo yafunu bɛka.
• Ginger anaa mint tii: Eyinom betumi aboa ma yafunu a ɛyɛ yaw ne akisikuru so atew.