Unofanira kunge uchinzwa nezvechikafu che 'Gluten-Free' nguva dzese, handiti? Kunyangwe uchienda kusupamaketi kana kuresitorendi, tinoona izwi iri. Iri rave tsika huru ikozvino. Saka nekuda kweizvi, vamwe vanhu vanofunga kuti chikafu chine gluten hachina kunaka kune mumwe munhu, kunyanya munhu ane chirwere chakadai sekenza yemazamu, uye kuti vanofanira kusazvidya zvachose. Asi nyaya iyi ndeyechokwadi here? Gluten inokanganisa sei hutano hwedu? Ngatitaurei nezvazvo nenzira chaiyo uye yakapfava.
Kutanga, chii chinonzi gluten?
Zvichitaurwa zviri nyore,
gluten rudzi rweprotein . Inonyanya kuwanikwa muzviyo zvakaita segorosi, bhari, uye rye. Gluten inowanikwa muzvikafu zvakawanda zvatinodya zuva nezuva. Funga nezvazvo, gluten inowanzo kuwanikwa muzvinhu zvakaita sechingwa, pasta, manoodles, makeke, nemabhisikiti. Kwete izvozvo chete, asi gluten inogona kuwanikwawo mune mamwe masosi, masaladhi, uye soups. Asi kune vamwe vanhu, gluten haina kunaka kumuviri. Kureva kuti, pavanodya chikafu chine gluten, masoja emuviri wavo anorwisa nayo uye anokonzera
kuzvimba mumuviri.
Chii chiri hukama huripo pakati pekuzvimba mumuviri negomarara?
Kuzvimba hakusi chinhu chakaipa nguva dzose. Funga nezvazvo, paunocheka ruoko rwako, nzvimbo yacho inotsvuka, inozvimba zvishoma, uye inonzwa ichidziya, handiti? Ndiyo nzira yemuviri yekudzivirira ronda, kurwisa utachiona, nezvimwewo. Ichi chinhu chakanaka.
Zvisinei, kana kuzvimba uku kusiri kwenguva pfupi, asi kukaramba kuripo mumuviri kwenguva yakareba, kureva kuti , nguva dzose , hazvibatsiri pahutano hwedu. Zvinoita sekunge muviri wedu unogara wakangwarira.
Rudzi urwu rwekuzvimba kwenguva refu runogona kukuvadza nhengo dzemuviri wedu. Runobatanidzwa nezvirwere zvakasiyana-siyana, kusanganisira kenza. Heino maitiro:
Asi chinhu chakakosha chatinofanira kunzwisisa pano ndechekuti
hukama hwakasimba pakati pekenza yemazamu nekuzvimba uku kusingaperi ndeyekufuta/kufuta, kwete gluten.Kana huremu hwemuviri hukawedzera, kureva kuti, kana mafuta akaunganidzwa zvisina kufanira, zvinokonzera kuzvimba kwenguva refu mumuviri. Izvi zvave pachena kuti ndizvo zvinonyanya kukonzera njodzi yekubatwa nekenza yemazamu.
Saka, vanhu vane kenza yemazamu vanofanira kubvisa gluten here?
Heino dambudziko revanhu vazhinji. Vamwe vanhu vane chirwere chinonzi
"Celiac Disease." Iri idambudziko reimmune system. Kana munhu ane chirwere ichi akadya chikafu chine gluten, muviri wake unoona gluten semuparadzi ane njodzi. Saka immune system inotanga kurwisa ura hwavo hudiki. Izvi zvinokonzera kuzvimba kwakanyanya uye kukuvara. Nekuda kweizvi, nekufamba kwenguva, njodzi yemamwe marudzi ekenza yemudumbu inogona kuwedzera. Zvakare, vamwe vanhu vanogona kunge vaine sensitivity kune gluten (Gluten Intolerance).
Zvisinei, kunze kwekunge uine chirwere checeliac kana gluten sensitivity yakawanikwa nachiremba, hapana chikonzero chekurapa chekubvisa gluten mukudya kwako nekuti une kenza yemazamu. Ngatitsanangurei izvi zvakare mutafura iri pazasi.
| Mamiriro ako ezvinhu | Unofanira kudya zvekudya zvine gluten here? |
|---|
| Kana uine chirwere cheCeliac kana kusashivirira kweGluten | Kwete. Gluten inofanira kuregwa zvachose kana chiremba wako akakurayira. |
| Kana uine kenza yemazamu chete (uye pasina mamwe matambudziko ane chekuita negluten) | Ehe, hapana dambudziko. Asi sarudza chikafu chine hutano chine zviyo zvakakwana pane chikafu chakacheneswa . |
Kutaura zvazviri, zvimwe zvekudya zvine gluten zvinogona kutobatsira kuderedza njodzi yako yekubatwa nekenza. Zvikafu zvegorosi, bhari, uye chingwa nemapasta zvakasimbiswa nebran zvinobatsira kurwisa kuzvimba mumuviri.
Zvese zvakanyorwa kuti "Hazvina Gluten" zvakanaka here?
Heino pfungwa inokosha zvikuru. Kungoti chikafu chakanyorwa kuti "Hachina Gluten" papakeji hazvirevi kuti chine hutano.
Kazhinji, zvigadzirwa zve'Gluten-Free' zviri pamusika zvinogadzirwa nezvinhu zvakagadziriswa zvakanyanya, zvisina faibha yakawanda. Semuenzaniso, zvinhu zvakaita sefurawa yemupunga muchena nefurawa yemufarinya. Izvi zvinewo kukosha kwekudya kwakaderera.
Yeuka,
dambudziko guru harisi gluten, asi chikafu chakagadzirwa zvakanyanya, chine shuga uye mafuta, chine faibha shoma. Zvikafu izvi, zvingave 'zvisina gluten' kana kwete, zvinogona kukonzera kuwedzera uremu uye kuzvimba kwenguva refu. Nokudaro, zvakakosha zvikuru kuti usadye zvinhu zvakaita sechingwa chichena, makeke anotapira, uye mapastry. Kana uchitevera kudya kusina gluten nekuda kwechimwe chikonzero, verenga mavara zvakanyatsonaka uye sarudza zvigadzirwa zvine
zviyo zvakakwana . Semuenzaniso, zvakanaka kusarudza chikafu chakagadzirwa nemupunga webrown, buckwheat, quinoa, nezvimwewo.
Ndezvipi zvimwe zvekudya zvakanakisisa zvinoderedza kuzvimba?
Edza kuwedzera zvinhu izvi mukudya kwako. Zvinobatsira kuderedza kuzvimba mumuviri uye kuchengetedza masero ari muhutano hwakanaka.
- Michero nemiriwo: maavokhado, maranjisi, hanyanisi, gariki, bhinzi.
- Mafuta akanaka: Mafuta emuorivhi.
- Zvikafu zvakapfuma muOmega-3: Hove dzine mafuta dzakadai sesalmon, tuna, walnuts.
Mharidzo Yekuenda Nayo Kumba
- Hapana chikonzero chekurapa chekurega kudya gluten nekuda kwekuti une kenza yemazamu (kunze kwekunge uine chirwere cheCeliac kana kuti gluten sensitivity).
- Kungoti chikafu chakanyorwa kuti "Hachina Gluten" hazvirevi kuti chine hutano. Kazhinji chinogona kugadzirwa zvakanyanya uye chisina fiber yakawanda.
- Chinonyanya kubatana pakati penjodzi yekenza nekudya zvakanaka kuchengetedza huremu hwakanaka hwemuviri.
- Pane kubvisa gluten, chinangwa chako chinofanira kunge chiri pakudya chikafu chakaringana uye chinovaka muviri, chakapfuma mumiriwo, michero, zviyo zvese, uye mapuroteni asina mafuta akawanda (akadai sehove nebhinzi).
- Dzivisa zvekudya zvakabikwa zvakanyanya, zvinwiwa zvine shuga yakawanda, uye zviyo zvakacheneswa (semuenzaniso chingwa chichena, hupfu hwechingwa) zvakanyanya sezvinobvira.
- Zvakakosha zvikuru kutaura nachiremba wako usati waita chero shanduko huru pakudya kwako.
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