Kuenda-kusina-kusununguka kwava maitiro makuru, uye vanhu vazhinji vanofunga kuti vanofanirwa kudzivisa midziyo yemishonga pamwe chete. Vanhu vazhinji havadi kuchengetedza gluten uye nokuita kudaro, unomhanyira mungozi yekutambudzika kubva mune zvimwe zvinokanganisa kudya.
Matambudziko nemishonga yehuta yakawanda kupfuura zvinetso ne gluten. Chikonzero chekutanga chekudya zvinodhaka zvemishonga ndekuwana zvakakwana calcium, uye apo michero yekaka inonyanya kuwanikwa mishonga ye calcium, unogona kuiwana kubva kune zvimwe zvokudya.
Chii chinopindirana nemamiriro aya?
Gluten ipuroteni inowanikwa mugorosi, bhari, uye rye. Inobatsira kupa chingwa chimiro chayo. Vanhu vane chirwere chechiliac kana kukudzwa kwejuten vanoda kudya zvokudya zvisina kudya -zvisina kudaro - vanogona kutambura nedzimwe zviratidzo zvinotyisa zvekudya, kuora muviri, uye mamwe matambudziko ehutano.
Mishonga yemiti ine lactose imwe yehuga. Vanhu vane mararamiro erosise havagoni kuvhara lactose uye vane matumbo emukaka kana vachidya zvigadzirwa zvemiti.
Aya maitiro haasi ose asingawanzoiti, asi haaiti munhu wose.
Chirwere cheCeliac chinokanganisa munhu mumwe chete pane makumi mana nemasere. Kusagadzikana kwechisimba kunonyanya kuonekwa, kunyanya kune vamwe vanhu. Inenge 1 yega yega yeCaucasians ine, uye inenge 80 muzana yeAsia uye veAmerica, 75 muzana yeAfrica America uye nehafu yevaAsia vanayo.
Kana iwe uchifunga kuti une imwe yemamiriro aya, unofanira kutaura nemutarisiri wako wehutano pamusoro pezvaunofunganya.
Kana iwe uine dambudziko, munhu anodya chikafu kana chikafu chinogona kukubatsira iwe kugadzira kudya kunotora mamiriro aya ekufungisisa uye uchiri kudya kudya kwakanaka uye kunovaka muviri.
Asi ndaifunga kuti kudya gluten kwakandiita kuti ndiwedzere kuwanda?
Hazviiti. Kuwedzera mamwe makoriki kupfuura iwe kupisa ndiko chikonzero vanhu vanoita kuwanda.
Ikoko kunogona kuve nekusiyana mumetabolism yako yakaenzaniswa nevamwe vanhu, uye humwe hutano hunogona kukukanganisa uremu hwako, asi pakupedzisira ndiwo makoriro anoenda kana achienzaniswa nekoriji yakatsva.
Fad kudya zvinowanzodikanwa kuti usazvidzivirira mapoka ezvokudya zvakadai sezviyo kana zvigadzirwa zvemucheka. Kana ivo vanosarudza zvokudya zvakasiyana-siyana zvine zvimwe zvikamu zvakadai se gluten kana phytic acid, vachiti ivo vakaipa kwauri, kana kuti vanogona kutaura kwavari sevanorwisa-mishonga - chimwe chinhu chinonzwika chinotyisa asi chisiri.
Usaitevera fad kudya. Ingozviita.
Kazhinji fadhi kudya kunoenda nekukurumidzira - zvichida nokuti ivo vari nyore kutevera nguva refu, uye havakubatsiri kurasikirwa kana kuchengetedza uremu hwako.
Izvo zvipfeko zvefadhi hazvivakiri pane zvidzidzo zvinovonekwa zvekutsvakurudza kwenguva refu yekurasikirwa kana chero zvipi zvayo zvinobatsira zvoutano, asi vanogona kuedza kubudisa sainzi. Kutora maminetsi mashomanana kuti uongorore maitiro avo kunoratidza kusasha kwehumwe uchapupu husingafungi uye kufunga.
Nzira yakanakisisa yekuona uremu hwako uye kupa muviri wako nehutano hwose hwaunoda ndeyekutevera kudya kwakakwana . Sarudza zvokudya zvakasiyana-siyana kubva kumapoka ega ega ezvokudya kuti uve nechokwadi chekudya kwakakwana kwe macronutrients, fiber, vitamini, uye minerals:
- Zvibereko nemiriwo: maviri kana matatu makapu emichero nemiriwo zuva rimwe nerimwe.
- Zviyo uye zviyo: inenge hafu yezviyo zvako inofanira kunge yakazara mbeu.
- Mapuroteni emvura: sarudza mapuroteni ane mafuta mashoma semafuta anonda, huku, hove, hove kana mikoko.
- Zvokudya zvekudya: unoda huviri kana zvitatu zvinoshandiswa zvekaka kana zvimwe zvekudya zvezuva rega.
- Mafuta nemafuta: kuwana mafuta mashoma anopa utano hwakadai se omega-3 nemafuta anonzi monounsaturated.
Zvakakoshawo kutarisa zvikamu zvako zvemugove uye kuchengetedza koriori yako kuwedzerwa kune imwe nzira inokubvumira kusvika nekuchengetedza uremu hwakanaka.
Sources:
Academy of Nutrition uye Dietetics. "Zvose Zvokudya Zvokudya Zvokudya Zvakanaka." http://www.eatright.org/About/Content.aspx?id=8356.
Harvard Health Letter. "Kufunga nezvekudya kweGluten-kusina." http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2013/April/considering-a-gluten-free-diet
Medscape. "Lactose Kusagadzikana." http://emedicine.medscape.com/article/187249-overview#a0199.
Rubio-Tapia A1, Ludvigsson JF, Brantner TL, Murray JA, Everhart JE. "Kuwanda kwechirwere chechiliac muUnited States." Am J Gastroenterol. 2012 Oct; 107 (10): 1538-44; mibvunzo 1537, 1545. http://www.ncbi.nlm.nih.gov/pubmed/22850429.