Mhlawumbi ulivile kakhulu igama elithi "Akukho Gluten" kule mihla, akunjalo? Liye laba ngumxholo odumileyo kwivenkile enkulu, kwimidiya yoluntu, nakubahlobo. Abanye bathi liphilisa izifo ezininzi, ngelixa abanye besithi yeyona ndlela ilungileyo yokunciphisa umzimba. Ngoko ke yintoni kanye kanye i-gluten-free? Ngaba le yinto wonke umntu ayidingayo? Masithethe ngayo ngokulula namhlanje.
Ngoko ke, yintoni i-gluten?
Ngamafutshane, igluten luhlobo lweproteni . Ifumaneka kakhulu kwiinkozo ezifana nengqolowa, irhasi, kunye nerye. Yile proteni ibizwa ngokuba yigluten enika ubume obunamathelayo nobugudileyo kwiimveliso zebhakari ezifana nesonka, iibhanisi, kunye neekeyiki esizityayo. Oku kuthetha ukuba uninzi lokutya esikutyayo yonke imihla kusenokuba nalo gluten.
Khawucinge nje, isilayi sesonka osityayo kusasa, iinoodles ozityayo ngexesha lesidlo sasemini, iibhisikithi ozityayo neti emva kwemini, isonka osityayo ebusuku... Phantse zonke ezi zinto ziqulethe igluten.
Ngoko ke ngubani onobungozi kwi-gluten?
Nantsi into ebalulekileyo. I-gluten ayisiyongozi kuye wonke umntu. Kodwa kwabanye abantu, i-gluten inokubangela iingxaki zempilo ezinzulu. Kukho iintlobo ezimbini eziphambili zeemeko ezinjalo.
1. Isifo seCeliac
Le yeyona meko inzima kakhulu. Isifo seCeliac sisifo esibangelwa kukuzimela komzimba . Oko kukuthi, xa umntu onesi sifo esitya ukutya okunegluten, amasosha omzimba wakhe ayasabela kuso. Kodwa asipheleli nje ekuhlaseleni igluten, kodwa endaweni yoko siqala ukonakalisa amathumbu akhe amancinci, ayinxalenye yomzimba wakhe . Oku kuthintela umzimba ekufumaneni kakuhle izondlo ekutyeni. Oku kunokukhokelela kwiingxaki ezininzi ezinje ngokungondleki kakuhle, ukwehla kobunzima, iintlungu zesisu, urhudo, kunye nezifo zolusu. Le asinto yokudlala ngayo, yimeko efuna ukuxilongwa ngokufanelekileyo kunye nokuphepha igluten ubomi bonke.
2. Ubuthathaka kwiGluten (Ubuthathaka kwiGluten obungengoboCeliac)
Oku akukubi njengesifo se-celiac, kodwa yimeko ebangela ingxaki. Okwenzekayo apha kukuba xa umntu esitya i-gluten, ufumana iimpawu ezifana nokudumba, iintlungu zesisu, iintloko ezibuhlungu, kunye nokudinwa. Nangona kunjalo, ngokungafaniyo nesifo se-celiac, amathumbu amancinci awonakalanga. Aba bantu bafumana isiqabu ekutyeni okungenagluten.
Yintoni enokutyiwa nengenako ukutyiwa?
Ukuba uza kutya ukutya okungenagluten, kubaluleke kakhulu ukwazi ukuba yintoni onokuyitya nongayityiyo.
| Izinto ekufuneka uziphephe (ziqulathe i-gluten) | Izinto onokuzitya (ezingenagluten) |
|---|---|
| Yonke into eyenziwe ngomgubo wengqolowa (isonka, iibhanisi, iikeyiki, ipasta, iinoodles, i-roti, iparatha) | Izinto ezenziwe ngerayisi nomgubo werayisi (iikeyiki zerayisi, iikeyiki zerayisi) |
| Irhasi (equlethwe kwibhiya) | Iitapile, iibhatata ezimnandi, i-cassava |
| Ingqolowa yerayi | Iinkozo ezifana nombona, i-millet, kunye ne-sorghum |
| Iidizethi ezenziwe ngomgubo wengqolowa, ezifana neesamosa kunye neeroli | Imifuno neziqhamo |
| I-Semolina (i-confectionery, i-puff pastry) | Inyama, intlanzi, amaqanda |
| Iisosi (ingakumbi isosi yesoya), iityhubhu zesuphu | Ubisi kunye neemveliso zobisi (itshizi, iyogathi) |
I-Gluten ingafihlwa kwiindawo ezingalindelekanga. Umzekelo, ezinye iisosi, iisuphu, iidiresi zesaladi, kwanezinye amayeza zinokuba ne-gluten. Yiyo loo nto kubalulekile ukufunda iilebheli .
Ngaba ukususa i-gluten kuyakunceda ngokwenene ukunciphisa umzimba?
Lo ngumbuzo abantu abaninzi abawubuzayo. Inyaniso kukuba, ukutya okungenagluten akuyondlela ithile yokunciphisa umzimba . Ngoko ke abanye abantu banciphisa njani umzimba?
Khawucinge nje, xa uyeka ukutya igluten, kuya kufuneka uyeke ukutya okuninzi okune-calories ephezulu, okucociweyo okufana nesonka, iikeyiki, iipastries, iibhisikithi, kunye neenoodles. Ngoko ke xa uqala ukutya izinto ezifana nerayisi, imifuno, kunye neziqhamo, ukutya kwakho okupheleleyo kweekhalori ngokwemvelo kuyehla. Ukwehla kobunzima akubangelwa kukuba awunayo igluten, kodwa kungenxa yokuba ulawula iikhalori.
Kwelinye icala, ngamanye amaxesha ukutya ukutya okungenagluten kunokukhokelela ekutyebeni! Kwenzeka njani oko? Kwimarike, izinto ezifana neebhisikithi, iikeyiki, kunye nesonka esibhalwe 'Gluten-Free' zisenokuba zongeze iswekile, ioyile, kunye neekhalori ezingaphezulu ukufihla loo ntswelo. Ngoko ke musa ukucinga ukuba kusempilweni kuba nje ubona ileyibhile.
Eyona nto ibalulekileyo: Musa ukwenza izigqibo wedwa, bonana nogqirha.
Eli lelona cebiso libalulekileyo endinokukunika lona. Ukuba uneengxaki zesisu, ukudumba, iingxaki zolusu, okanye naluphi na olunye uvakalelo olungathandekiyo, musa ukuyeka ukutya igluten ucinga , "Owu... kufuneka ukuba yigluten."
Kukho izizathu ezahlukeneyo zaloo nto:
- Iimpawu zisenokufana: Iimpawu zakho zisenokungabangelwa yigluten. Zisenokuba kukunganyamezeli kwe-lactose, i-irritable bowel syndrome (IBS), okanye imeko enzulu ngakumbi.
- Ukuxilongwa ngokuchanekileyo: Ukuba uyeka ukutya igluten ngaphambi kokuba uye kugqirha, iziphumo zovavanyo (uvavanyo lwegazi, i-endoscopy) zokufumanisa isifo se-celiac zisenokungachanekanga. Ke ngoko, qala ubonane nogqirha umxelele ngeempawu zakho . Kubalulekile ukwenza uvavanyo olufunekayo kwaye uqinisekise ukuba igluten iyingozi kuwe.
Emva koko, ukulandela ukutya okungenagluten njengoko ugqirha wakho ekucebisayo yeyona ndlela ifanelekileyo nekhuselekileyo onokuyenza.
Umyalezo Wokuya Ekhaya
- Ukutya okungenagluten kuyimfuneko kuphela kwabo baneengxaki eziqinisekisiweyo ngugqirha, ezifana neCeliac Disease okanye iGluten Sensitivity .
- Ukususa i-gluten ngenjongo yokunciphisa umzimba okanye njengefashoni akuniki naziphi na izibonelelo ezikhethekileyo zempilo.
- Ukuba ukrokrela ukuba i-gluten iyingozi kuwe, qiniseka ukuba ubona ugqirha wakho ukuze akuxilonge kakuhle ngaphambi kokuba utshintshe indlela otya ngayo.
- Ayizizo zonke iintlobo zokutya ezibhalwe 'i-gluten-free' ezisempilweni. Zinokuba neswekile eninzi, amafutha kunye neekhalori, ngoko ke funda ilebheli ngononophelo phambi kokuba uthenge.
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