Ese nawe ufite ikibazo cyo kurya gluten? Reka tuvuge ku bijyanye no kutihanganira gluten!

Ese hari igihe wumva utameze neza iyo urwaye igifu nyuma yo kurya ikintu nk'umugati, amatapi, cyangwa amakaroni? Cyangwa wumva ugiye gusara cyangwa urwaye umutwe? Niba uhora ufite ibi bimenyetso, ushobora kuba ufite indwara yitwa 'Gluten Intolerance', ivugwaho n'abantu benshi. Ntugahangayike, ibi ntabwo ari akaga. Reka tuvuge kuri byose mu buryo bworoshye kandi busobanutse uyu munsi.

Mbere na mbere, 'gluten' ni iki?

Mu magambo make, gluten ni ubwoko bwa poroteyine. Iboneka cyane cyane mu binyampeke nk'ingano, sayiri, na rye. Rero, ibintu byinshi turya n'ibyo tunywa buri munsi birimo gluten. Tekereza gato...

• Umugati, amatapi, umugati wokeje
• Noodles, makaroni
• Keke, ibisuguti, muffins
• Isosi zimwe na zimwe, ibinyampeke
• Inzoga

Si ibi gusa, vitamine zimwe na zimwe, amavuta yo kwisiga, ndetse n'imiti imwe n'imwe ishobora kuba irimo gluten.

Rero, kumererwa nabi kwa gluten, cyangwa "Non-Celiac Gluten Sensitivity - NCGS", ni igihe umubiri wawe uhura n'ingorane no kumererwa nabi nyuma yo kurya ikintu kirimo gluten.

Ese iyi ni indwara ya Celiac? Cyangwa ni allergie?

Iyi ni ingingo itera urujijo ku bantu benshi. Kurwara gluten, indwara ya Celiac, na allergie y'ingano ni ibintu bitatu bitandukanye. Reka dusobanukirwe itandukaniro.

Kuki iki kibazo kibaho?

Abaganga ntibashobora kuvuga neza 100% impamvu nyayo ibitera, ariko hari inyigisho ebyiri z'ingenzi.

1. Ikibazo cya karubohidrati: Ubushakashatsi bumwe bwerekana ko ibi biterwa cyane n'ubwoko runaka bwa karubohidrati buboneka mu biribwa birimo gluteni kuruta gluten ubwayo. Iyo umubiri wacu udashobora gusya neza no kwinjiza ubwoko bw'ikarubohidrati, itangira kubira mu mara. Ni bwo ibimenyetso nko kubyimba no kuribwa mu nda bibaho.

2. Impinduka mu rukuta rw'amara: Indi nyigisho ivuga ko gluten ituma urusobe rw'amara rwa bamwe rudakora neza. Ubusanzwe, uru rusobe rw'amara rushinzwe gukumira ibintu nka bagiteri mu mara kwinjira mu maraso. Ariko, muri abo bantu, gluten igabanya uru rusobe rw'amara bigatuma bagiteri zinjira mu maraso. Ibi bitera ububyimbirwe mu mubiri kandi ibimenyetso bikagaragara.

Ni ibihe bimenyetso by'ingenzi by'ibi?

Ibi bimenyetso bishobora kugaragara mu masaha make cyangwa iminsi mike nyuma yo kurya ibiryo birimo gluten. Ibi bishobora gutandukana bitewe n'umuntu ku giti cye.

Abantu bafite ikibazo cyo kutagira gluten bakunze kugira indwara yitwa irritable bowel syndrome (IBS) .

Namenya nte neza niba ibi bihari?

Nta kizamini na kimwe gisuzuma ibi by’umwihariko. Kubwibyo, muganga wawe azabyemeza binyuze mu ntambwe zitandukanye. Ugomba kujya kwa muganga mbere yuko ufata icyemezo cyo kureka kurya gluten wenyine. Ibi biterwa nuko iyo uhagaritse kurya gluten mbere yuko usuzuma neza, ibisubizo by'ibizamini bishakisha ibintu nk'indwara ya celiac bishobora kuba atari byo.

Umuganga atera intambwe zikurikira:

1. Intambwe ya mbere: Menya neza ko nta zindi ndwara zibaho.

Mu gihe urimo kurya ibiryo birimo gluten nkuko bisanzwe, muganga wawe azakora ibintu nko gupima amaraso no gupima uruhu kugira ngo arebe indwara ya Celiac na allergie y'ingano.

2. Intambwe ya kabiri: Indyo yo gukuraho burundu.

Iyo byemejwe ko udafite indwara ya celiac cyangwa allergie y'ingano, muganga wawe azakubwira kwirinda burundu ibiryo byose birimo gluten mu gihe cy'ibyumweru 6. Ni ngombwa cyane kwandika mu ikaye kugira ngo urebe niba hari impinduka mu bimenyetso byawe muri iki gihe.

3. Intambwe ya gatatu: Ongera urwanye gluten.

Niba ibimenyetso byawe bigabanuka nyuma yo guhagarika kurya gluten, muganga wawe ashobora kukugira inama yo kongera gushyira gluten mu mirire yawe buhoro buhoro. Iyo ibimenyetso bigarutse, birashoboka ko ufite ikibazo cyo kumva ko gluten imeze nabi.

None se, ubu ni ubuhe buryo bwo kuvura ibi?

Nta muti uraboneka w'iyi ndwara, ariko ushobora kugenzura ibimenyetso no kubaho ubuzima busanzwe nta kibazo.

Ariko ntukajye ukora ibi wenyine.Ni ingenzi cyane gukorana na muganga wawe hamwe n'inzobere mu mirire kugira ngo bateganye iyi ndyo kugira ngo bamenye neza ko ubona indyo ikwiye ukeneye.

Byongeye kandi:

• Probiotics: Kurya ibiryo bya probiotics nka yawurute n'amata yatetse, bifasha gukura bagiteri nziza mu mara, bishobora kugabanya ibimenyetso nko kubyimba. Baza muganga wawe ibi nawe.
• Imisemburo: Nubwo ubushakashatsi bukomeje ku misemburo ifasha mu gusya gluten, nta mwanzuro uhamye uhari ku bijyanye n'imikorere yayo. Ntugakoreshe imisemburo iyo ari yo yose utabanje kugisha inama muganga.

Ese hari ingaruka ku ndyo idafite gluten?

Yego, hari ingaruka zimwe na zimwe zishobora kubaho iyo bidateguwe neza.

• Kubura intungamubiri: Ibinyampeke birimo gluten biha imibiri yacu fibre n'izindi vitamine. Iyo ibi bihagaritswe, izi ntungamubiri zishobora kugabanuka.
• Izamuka ry'isukari mu maraso: Ibicuruzwa byinshi byanditseho 'gluten-free' ku isoko bishobora kuba byongereyemo isukari n'ibinure kugira ngo birusheho kuryoha no kugaragara neza. Kurya ibi kenshi bishobora kongera ibyago byo kurwara isukari nyinshi mu maraso (Hyperglycemia) cyangwa diyabete yo mu bwoko bwa 2.

Ni gute wakwihanganira iki kibazo?

Ibi ntabwo bigoye kubikemura. Bisaba kwitabwaho gato.

• Menya gusoma ibirango: Mbere yo kugura ibiryo cyangwa ikinyobwa mu iduka, soma witonze urutonde rw'ibikubiye mu bicuruzwa. Shaka amagambo nka gluten, ingano, sayiri, na rye. Gluten ishobora kandi kuba ihishe mu isosi zimwe na zimwe, isupu, na sosiso.
• Kurya indyo yuzuye: Kurya ibiryo birimo ibinure bike n'ibiryo birimo fibre nyinshi (imboga, imbuto, ibinyampeke bidafite gluten).
• Ibizamini by'ubuvuzi: Jya upima amaraso buri gihe nk'uko muganga yabigutegetse kugira ngo urebe niba ufite amaraso make, urugero rwa cholesterol, n'ibura rya vitamine.

Wakora iki niba uriye gluten ku bushake?

Uko waba witonze kose, ushobora kongeramo ikintu kirimo gluten mu biryo byawe ku buryo butamenyekanye. Niba ari uko bimeze, gerageza ibi bikurikira:

• Nywa amazi menshi: Ibi bifasha gusohora uburozi mu mubiri vuba.
• Irinde ibiryo birimo ibirungo kandi birimo amavuta: Rya ibiryo byoroshye kandi byoroshye gufata mu gifu.
• Icyayi cya tangawizi cyangwa mente: Ibi bishobora kugabanya ububabare mu gifu no kugira isesemi.