Cishe uke wezwa igama elithi "Okungenayo i-gluten" kakhulu kulezi zinsuku, akunjalo? Sekuyindaba edumile kakhulu esitolo esikhulu, ezinkundleni zokuxhumana, kanye nakubangane. Abanye bathi yelapha izifo eziningi, kanti abanye bathi yindlela engcono kakhulu yokunciphisa isisindo. Ngakho-ke yini ngempela engenayo i-gluten? Ingabe lokhu kuyinto wonke umuntu ayidingayo? Ake sixoxe ngakho ngamazwi alula namuhla.
Ngakho-ke, iyini i-gluten?
Kalula nje, i-gluten uhlobo lweprotheni . Itholakala kakhulu kokusanhlamvu okufana nokolweni, ibhali, kanye ne-rye. Yile phrotheni ebizwa ngokuthi i-gluten enikeza ukuthungwa okunamathelayo nokubushelelezi emikhiqizweni yokubhaka efana nesinkwa, amabhanisi, namakhekhe esiwadlayo. Lokhu kusho ukuthi ukudla okuningi esikudla nsuku zonke kungase kube nale gluten.
Cabanga nje, ucezu lwesinkwa osidla ekuseni, ama-noodle owadlayo ngesikhathi sasemini, amabhisikidi owadla netiye ntambama, isinkwa osidlayo ebusuku... Cishe zonke lezi zinto ziqukethe i-gluten.
Ngakho-ke ubani oyingozi ku-gluten?
Nansi into ebalulekile. I-gluten ayilimazi wonke umuntu. Kodwa kwabanye abantu, i-gluten ingabangela izinkinga ezinkulu zempilo. Kunezinhlobo ezimbili eziyinhloko zalezi zimo.
1. Isifo se-Celiac
Lesi yisimo esibi kakhulu. Isifo se-Celiac yisifo sokuzivikela komzimba . Okusho ukuthi, uma umuntu onalesi sifo edla ukudla okuqukethe i-gluten, amasosha omzimba wakhe ayasabela kukho. Kodwa akugcini nje ngokuhlasela i-gluten, kodwa kunalokho kuqala ukulimaza amathumbu akhe amancane, ayingxenye yomzimba wakhe . Lokhu kuvimbela umzimba ekumunceni kahle izakhamzimba ekudleni. Lokhu kungaholela ezinkingeni eziningi ezifana nokungondleki kahle, ukwehlisa isisindo, ubuhlungu besisu, isifo sohudo, kanye nezifo zesikhumba. Lokhu akuyona into yokudlala ngayo, yisimo esidinga ukuxilongwa okufanele kanye nokugwema i-gluten impilo yonke.
2. Ukuzwela kwe-Gluten (Ukuzwela kwe-Gluten okungeyona i-Celiac)
Lokhu akukubi njengesifo se-celiac, kodwa kuyisimo esiyinkinga. Okwenzekayo lapha ukuthi uma umuntu edla i-gluten, uba nezimpawu ezifana nokuqunjelwa, ubuhlungu besisu, ikhanda elibuhlungu, nokukhathala. Kodwa-ke, ngokungafani nesifo se-celiac, amathumbu amancane awonakalanga. Laba bantu bathola impumuzo ekudleni okungena-gluten.
Yini engadliwa futhi engenakudliwa?
Uma uzodla ukudla okungenagluten, kubaluleke kakhulu ukwazi ukuthi yini ongayidla nokuthi yini ongayidli.
| Izinto okufanele uzigweme (ziqukethe i-gluten) | Izinto okufanele uzidle (azinayo i-gluten) |
|---|---|
| Konke okwenziwe ngofulawa kakolweni (isinkwa, amabhanisi, amakhekhe, i-pasta, ama-noodle, i-roti, i-paratha) | Izinto ezenziwe ngerayisi nofulawa werayisi (amaqebelengwane erayisi, amaqebelengwane erayisi) |
| Ibhali (eliqukethwe kubhiya) | Amazambane, ubhatata, umdumbula |
| Okusanhlamvu kwe-rye | Okusanhlamvu okufana nommbila, i-millet, kanye ne-sorghum |
| Ama-dessert enziwe ngofulawa kakolweni, njenge-samosas nama-rolls | Imifino nezithelo |
| I-Semolina (i-confectionery, i-puff pastry) | Inyama, inhlanzi, amaqanda |
| Amasosi (ikakhulukazi isosi yesoya), ama-cubes esobho | Ubisi nemikhiqizo yobisi (ushizi, iyogathi) |
I-Gluten ingafihlwa ezindaweni ezingalindelekile. Isibonelo, amanye amasoso, amasobho, amasaladi, ngisho neminye imithi ingase ibe ne-gluten. Yingakho kubalulekile ukufunda amalebula .
Ingabe ukususa i-gluten kuyakusiza ngempela ukwehlisa isisindo?
Lona umbuzo abantu abaningi abawubuzayo. Iqiniso liwukuthi, ukudla okungenagluten akuyona indlela ethile yokwehlisa isisindo . Ngakho-ke abanye abantu banciphisa kanjani isisindo?
Cabanga nje, uma uyeka ukudla i-gluten, kufanele uyeke ukudla okuningi okunama-calorie amaningi, okucolisisiwe njengesinkwa, amakhekhe, ama-pastries, amabhisikidi, nama-noodle. Ngakho-ke uma uqala ukudla izinto ezifana nelayisi, imifino, nezithelo, inani lama-calories owadlayo liyancipha ngokwemvelo. Ukwehla kwesisindo akusikho ngoba awunayo i-gluten, kodwa ngoba ulawula ama-calories.
Ngakolunye uhlangothi, ngezinye izikhathi ukudla ukudla okungenagluten kungaholela ekukhuluphaleni! Kungenzeka kanjani lokho? Emakethe, izinto ezinjengamabhisikidi, amakhekhe, nezinkwa ezibhalwe ukuthi 'Akukho gluten' kungenzeka ukuthi zengeze ushukela, uwoyela, namakhalori amaningi ukuze kufihlwe lokho kuntuleka. Ngakho ungacabangi ukuthi kunempilo ngoba nje ubona ilebula.
Okubaluleke kakhulu: Ungenzi izinqumo wedwa, bonana nodokotela.
Lesi iseluleko esibaluleke kakhulu engingakunika sona. Uma unezinkinga zesisu, ukuqunjelwa, izinkinga zesikhumba, noma okunye ukungakhululeki, ungayeki nje ukudla i-gluten ucabanga ukuthi , "Oh... kumele kube yi-gluten."
Kunezizathu eziningana zalokho:
- Izimpawu zingase zifane: Izimpawu zakho kungenzeka zingabangelwa yi-gluten. Zingaba ukungabekezelelani ne-lactose, i-irritable bowel syndrome (IBS), noma isimo esibi kakhulu.
- Ukuxilongwa okunembile: Uma uyeka ukudla i-gluten ngaphambi kokuya kudokotela, imiphumela yokuhlolwa (ukuhlolwa kwegazi, i-endoscopy) ukuthola isifo se-celiac ingase ingabi yiphutha. Ngakho-ke, qala ngokubona udokotela bese umtshela ngezimpawu zakho . Kubalulekile ukwenza ukuhlolwa okudingekayo bese uqinisekisa ukuthi i-gluten iyingozi ngempela kuwe.
Ngemva kwalokho, ukulandela ukudla okungenagluten njengoba kwelulekwa udokotela wakho kuyindlela efanele nephephile kakhulu ongayilandela.
Umlayezo Wokuya Nawe Ekhaya
- Ukudla okungenagluten kuyadingeka kuphela kulabo abanesimo esiqinisekisiwe ngokwezokwelapha, njengeSifo seCeliac noma iGluten Sensitivity .
- Ukuqeda i-gluten ngenhloso yokwehlisa isisindo noma njengendlela yemfashini akunikezi izinzuzo ezikhethekile zempilo.
- Uma usola ukuthi i-gluten iyingozi kuwe, qiniseka ukuthi ubona udokotela wakho ukuze uthole ukuxilongwa okufanele ngaphambi kokushintsha ukudla kwakho.
- Akuzona zonke izinhlobo zokudla ezibhalwe ukuthi 'azina-gluten' ezinempilo. Zingaba noshukela omningi, amafutha, nama-calories amaningi, ngakho funda ilebula ngokucophelela ngaphambi kokuthenga.
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