Ukukhetha ukudla ngaphandle kwe-gluten ne-lactose, kufanele wazi ukuthi yiziphi izinzuzo zayo eziyinhloko. I-Gluten yiprotheni etholakala ezitshalweni zokusanhlamvu, kuhlanganise ne-kamut, i-polba, i-rye, ibhali, i-oats kanye nokoloyi. Ukungena emzimbeni womuntu, umkhiqizo ongenakulimaza uholela ekukhuleni kwezinqubo zokuvuvukala ezifaka isandla ekusungulweni kwe-edema, isimo esibucayi jikelele kanye nokuzwa okubuhlungu kumalunga. Iyini ukudla ngaphandle kwe- gluten ne-casein ongayidla, futhi yini okufanele ilahlwe - kamuva ku-athikili.
Ukudla ngaphandle kwe-gluten yokulahlekelwa isisindo
Ukudla okusha ngaphandle kwe-gluten kunobumnene, ngakho ungafaka ekudleni kokudla okunomsoco, i-buckwheat ne-soy ufulawa. Imithi eminingi ibuye ibonakale ngokuba khona kwe-gluten ekubunjweni kwayo. Ngakho-ke, ngaphambi kokuba uqale ukulahlekelwa isisindo, kutuswa ukuba ufunde ngokucophelela ukwakheka kwemithi yakho, amavithamini kanye nezithako eziphilayo ezisebenzayo. Uma lo mthombo ukhona ekubunjweni kwawo, kunconywa ukuba ubeke esikhundleni saso ngama-analogues, kodwa awusenakho nalesi sici.
Ukuphila ngaphandle kwe-gluten njengokudla
Kukhona uhlu lokudla okunconywa ukuthi lusetshenziswe ngokudla okungekho gluten. Imikhiqizo enjalo ifaka okulandelayo:
- imifino yemifino, ephekwe ekukhanyeni komhluzi wenyama, uma kunesidingo ngezinhlamvu ezingenayo gluten;
- Amaqanda abilisiwe ama-inkukhu noma i-omelet ene-steamed;
- inyama ephekwe ku-parchen, ebhakawa, edotiwe noma ephekwe;
- izimpande izitshalo, amajikijolo, izithelo nganoma yiluphi uhlobo;
- i-porridge ngobisi kanye ne-crumbly izinhlobo ze-porridge emanzini avela kulowo okusanhlamvu: i-millet, i-buckwheat nelayisi yazo zonke izinhlobo;
- imikhiqizo yobisi oluvuthiwe nobisi;
- izimpahla ezithile eziphekwe, i-pasta, amaswidi angenawo gluten;
- uju;
- imifino nebhotela;
- izithelo jelly, itiye leaf kanye nezinye iziphuzo berry.
Yikuphi ukudla okungenakudliwa?
Kunemikhiqizo eminingi enconywa ukuthi ingabandakanywa ekudleni nokudla kwe-gluten. Ngalesi sikhathi awukwazi ukusebenzisa:
- okusanhlamvu okuqukethe gluten: oats, ibhali, rye, ukolweni;
- izithelo nemifino ekheniwe, inyama ekheniwe nenhlanzi;
- ama-yoghurts ane-shelf eside, ice cream;
- kvass (eyenziwe ngesisekelo sesinkwa se-rye);
- ngesikhathi sokudla okungenayo i-gluten, cishe yonke imikhiqizo ephelelwe yisikhathi ayivunyelwe, kufaka phakathi isoso, izinsizi ezibhemayo nezibilisiwe, amasoseji;
- ikhofi efomile-omisiwe, izikhwama zetiyi nama-flavour;
- imikhiqizo equkethe izinhlanzi zasolwandle noma inhlanzi, isibonelo, izinkuni zesikhumba;
- amakhekhe amaningana ngokukhiqiza ezimbonini, amaswidi ase-chocolate, i-caramel ekhangayo, amakhemikhali ahlukahlukene, i-jam elungiselelwe ukukhiqizwa;
- Kunconywa ukuthi usebenzise ngokucophelela ukuklanywa okuhlangene, izinongo ezihlukahlukene kanye namakhambi omisiwe angatholakala ezitolo.
Ukungabi nokudla kwe-gluten
Ukungalungi kokudla okunjalo kufanele kubangelwe ukuthi uma unquma ukubuyela ekudleni kwakho okujwayelekile, zonke izinhlamvu ezilahlekile zibuyela kuwe futhi ngokushesha kakhulu. Ngaphezu kwalokho, ukugcina ukudla kwe-gluten kunconywa ukuba kuqaphele njalo ukudla epulatifeni yakho, funda ukubunjwa kwabo ukucinga igama elithi "gluten".
Labo bantu abaye banquma ukuxhuma ekudleni okungenalutho kwe-gluten, ngeke bakwazi ukuthola izinga elidingekayo lezakhi namavithamini adingekayo emzimbeni wabo. Ngakho-ke, kuzodingeka bahlaziye ukudla kwabo ukuze bafake inani elidingekayo lemikhiqizo equkethe i-folic acid, i-niacin, i-thiamine ne-calcium, ukuze benze ukuntuleka kwabo emzimbeni.