Pamwe wakanzwa izwi rekuti "Gluten-Free" kakawanda mazuva ano, handiti? Rava nyaya yakakurumbira musupamaketi, pasocial media, uye pakati peshamwari. Vamwe vanoti rinorapa zvirwere zvakawanda, nepo vamwe vachiti ndiyo nzira yakanakisisa yekuderedza uremu. Saka chii chaizvo chinonzi gluten-free? Ichi chinhu chinodiwa nemunhu wese here? Ngatitaurei nezvazvo nemashoko akareruka nhasi.
Saka, chii chinonzi gluten?
Zvichitaurwa zviri nyore, gluten rudzi rweprotein . Inonyanya kuwanikwa muzviyo zvakaita segorosi, bhari, ne rye. Ndiyo protein iyi inonzi gluten inoita kuti zvigadzirwa zvebhekari zvakaita sechingwa, mabhanzi, nemakeke zvatinodya zvive nemavara anonamira uye akapfava. Izvi zvinoreva kuti chikafu chakawanda chatinodya zuva rega rega chinogona kunge chine gluten iyi.
Chimbofunga, chidimbu chechingwa chaunodya mangwanani, manoodles aunodya masikati, mabhisikiti aunodya netii masikati, chingwa chaunodya husiku... Zvinhu izvi zvinenge zvese zvine gluten.
Saka gluten inokuvadza ani?
Heino chinhu chakakosha. Gluten haina kukuvadza munhu wese. Asi kune vamwe vanhu, gluten inogona kukonzera matambudziko makuru ehutano. Kune mhando mbiri huru dzezvirwere zvakadaro.
1. Chirwere cheCeliac
Ichi ndicho chirwere chakakomba zvikuru. Chirwere cheCeliac chirwere chinokonzerwa ne autoimmune . Kureva kuti, kana munhu ane chirwere ichi akadya chikafu chine gluten, masoja emuviri wake anorwisa. Asi hachingogumiri pakurwisa gluten chete, asi chinotanga kukuvadza ura hwake hudiki, hunova chikamu chemuviri wake . Izvi zvinodzivirira muviri kuti usatore zvinovaka muviri zviri muchikafu nemazvo. Izvi zvinogona kutungamira kumatambudziko akawanda akadai sekushaya chikafu chakakwana, kudzikira uremu, kurwadziwa mudumbu, manyoka, uye zvirwere zveganda. Ichi hachisi chinhu chekutamba nacho, chirwere chinoda kuongororwa kwakakodzera uye kudzivirira gluten kweupenyu hwese.
2. Kunzwa kweGluten (Kunzwa kweGluten kusiri kweCeliac)
Izvi hazvina kuipa sechirwere checeliac, asi chirwere chinonetsa. Chinoitika pano ndechekuti kana munhu akadya gluten, anosangana nezviratidzo zvakaita sekuzvimba, kurwadziwa mudumbu, musoro, uye kuneta. Zvisinei, kusiyana nechirwere checeliac, ura hudiki hahukuvadzi. Vanhu ava vanowanawo zororo kubva mukudya kusina gluten.
Chii chinogona kudyiwa uye chisingadyiwi?
Kana uchidya chikafu chisina gluten, zvakakosha kuziva zvaunogona kudya nezvausingadye.
| Zvinhu zvekudzivisa (zvine gluten) | Zvekudya (zvisina gluten) |
|---|---|
| Zvese zvakagadzirwa nefurawa yegorosi (chingwa, mabhanzi, makeke, pasta, manoodles, roti, paratha) | Zvinhu zvakagadzirwa nemupunga nefurawa yemupunga (makeke emupunga, makeke emupunga) |
| Bhari (iri mudoro) | Mbatatisi, mbatatisi, mufarinya |
| Tsanga yeRye | Zviyo zvakaita sechibage, mapfunde, nesorghum |
| Madhiri akagadzirwa neupfu hwegorosi, akadai semasamosa nemarolls | Muriwo nemichero |
| Semolina (mupunga wechingwa, keke yechingwa) | Nyama, hove, mazai |
| Masosi (kunyanya soya muto), zvimedu zvesobho | Mukaka nezvigadzirwa zvemukaka (chizi, yogati) |
Gluten inogona kuvanzwa munzvimbo dzisingatarisirwi. Semuenzaniso, mimwe masosi, masobho, masaradhi, uye kunyange mimwe mishonga inogona kunge iine gluten. Ndosaka zvichikosha kuverenga mazita ekushandisa .
Kubvisa gluten kunobatsira here kuderedza uremu?
Uyu mubvunzo unobvunzwa nevanhu vazhinji. Chokwadi ndechekuti, kudya kusina gluten hakusi nzira chaiyo yekuderedza uremu . Saka vamwe vanhu vanodzikisa sei uremu?
Fungidzira, kana warega kudya gluten, unofanira kurega kudya zvakawanda zvine macalorie akawanda, zvakagadziriswa makabhohaidhiretsi zvakaita sechingwa, makeke, makeke, mabhisikiti, uye manoodles. Saka paunotanga kudya zvinhu zvakaita semupunga, miriwo, nemichero, huwandu hwemacalorie aunoshandisa hunoderera. Kudzikira kwehuremu hakusi nekuti hauna gluten, asi nekuti uri kudzora macalorie.
Kune rumwe rutivi, dzimwe nguva kudya chikafu chisina gluten kunogona kukonzera kuwedzera uremu! Izvozvo zvinogoneka sei? Mumusika, zvinhu zvakaita semabhisikiti, makeke, nechingwa zvakanyorwa kuti 'Gluten-Free' zvinogona kunge zvakawedzera shuga, mafuta, uye macalorie kufukidza kushomeka ikoko. Saka usafunge kuti zvine hutano nekuti waona chinyorwa chacho.
Chinonyanya kukosha: Usaite sarudzo uri wega, enda kuna chiremba.
Iri ndiro zano rakakosha randingakupa. Kana uine matambudziko emudumbu, kuzvimba, matambudziko eganda, kana chero chimwe chinhu chisina kunaka, usangorega kudya gluten uchifunga kuti , "Oh... inofanira kunge iri gluten."
Pane zvikonzero zvinoverengeka zveizvozvo:
- Zviratidzo zvinogona kunge zvakafanana: Zviratidzo zvako zvinogona kunge zvisiri kukonzerwa negluten. Zvinogona kunge zviri lactose insolerant, irritable bowel syndrome (IBS), kana chirwere chakakomba.
- Kuongorora chirwere nenzira yakarurama: Kana ukarega kudya gluten usati waenda kuna chiremba, mhedzisiro yekuongororwa (kuongororwa kweropa, endoscopy) kuti uone chirwere checeliac inogona kunge isiriyo. Saka, tanga waona chiremba womuudza nezvezviratidzo zvako . Zvakakosha kuita bvunzo dzinodiwa uye kusimbisa kuti gluten inokukuvadza zvechokwadi.
Mushure meizvozvo, kutevera kudya kusina gluten sezvakarayirwa nachiremba wako ndiyo nzira yakakodzera uye yakachengeteka yekuita.
Mharidzo Yekuenda Nayo Kumba
- Kudya kusina gluten kunongodiwa chete kune avo vane chirwere chakasimbiswa nachiremba, chakadai seCeliac Disease kana Gluten Sensitivity .
- Kubvisa gluten nekuda kwekuderedza huremu kana semafashoni hazvipi chero mabhenefiti akakosha pahutano.
- Kana uchifungidzira kuti gluten inokuvadza kwauri, iva nechokwadi chekuona chiremba wako kuti akuongorore zvakanaka usati wachinja kudya kwako.
- Hazvisi zvese zvekudya zvakanyorwa kuti 'hazvina gluten' zvine hutano. Zvinogona kunge zvine shuga yakawanda, mafuta, uye macalorie akawanda, saka verenga zviri pachinyorwa usati watenga.
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