Isingeniso
Emkhakheni wokudla wanamuhla, ukuthambekela okukhethekile kokudla, ukudla okungenagluten, kuyavela kancane kancane. Ukudla okungenagluten ekuqaleni kwaklanyelwe ukuhlangabezana nezidingo zabantu abahlushwa ukungezwani negluten noma isifo se-celiac. Kodwa-ke, kulezi zinsuku, sekudlulele ngale kwaleli qembu elithile futhi sekuyindlela yokudla edonsela ukunaka futhi ekhethwa ngabantu abaningi. Iyini i-charm yokudla okungenagluten? Kungani kuvusa ukunaka nokuphishekela okubanzi kangaka emhlabeni wonke? Ake sihlole ukuthambekela kokuthandwa kokudla okungenagluten ndawonye.
Kungani Ukudla Okungenagluten Kuye Kwathandwa?
1. Inani elikhulayo labantu abanokungezwani komzimba ne-gluten: Ukungezwani komzimba ne-gluten kuyizinkinga zempilo ezivamile. Isifo se-celiac siwuhlobo olubi lokungezwani komzimba ne-gluten. Ngemva kokuba iziguli zidle i-gluten, izimpawu ezifana nesifo sohudo, ubuhlungu besisu, kanye nokwehla kwesisindo zizovela. Ngokuthuthuka kwezokwelapha kanye nokunaka okwandayo abantu abakunikeza impilo yabo, abantu abaningi bathole ngokuhlolwa kwezokwelapha ukuthi bane-allergy noma ababekezelelani ne-gluten. Ukuze balondoloze impilo enhle, laba bantu kumele bakhethe ukudla okungena-gluten. Izidingo zabo zikhuthaze ukutholakala nokuthandwa kokudla okungena-gluten emakethe.
2. Ukuphishekela ukudla okunempilo: Uma kuqhathaniswa nokudla kwendabuko okuqukethe i-gluten, ukudla okungena-gluten ngokuvamile akuqukethe izithasiselo nezithako zokwenziwa, ezihlangabezana kangcono nokuphishekela kwabantu banamuhla ukudla okumsulwa. Ukudla okungena-gluten kuyasiza ekugayeni ukudla futhi kunganciphisa umthwalo emzimbeni. I-gluten ingabangela abanye abantu ukuba babe nezinkinga ezifana nokungagayi kahle ukudla kanye nokuvuvukala kwesisu, futhi lezi zimpawu zivame ukukhululeka ngemva kokuba i-gluten isusiwe. Ngaphezu kwalokho, ukukhuthazwa kokudla okungena-gluten okwenziwa osaziwayo abaningi nochwepheshe bezempilo nakho kudlale indima ebalulekile. Isibonelo, ezinye izinkanyezi zaseHollywood zikhetha ukudla okungena-gluten ukuze zilondoloze umzimba nempilo yazo. Zabelana ngolwazi lwazo lokudla ezinkundleni zokuxhumana, okwenza abalandeli bazo balandele. Ababhlogi bezempilo abadumile bavame ukuncoma ukudla okungena-gluten, bethula inani lazo lokudla okunempilo kanye nezinzuzo zezempilo, okwandisa ukuthandwa nokwamukelwa kokudla okungena-gluten.
Inani Lokudla Okunomsoco Lokudla OkungenaGluten
1. Kucebile ngamaprotheni: Ukudla okuningi okungenagluten kucebile ngamaprotheni asezingeni eliphezulu, njengobhontshisi, amantongomane, inyama namaqanda. Lawa maprotheni abalulekile ekugcineni imisipha yomzimba, ukulungisa izicubu kanye nokugcina imisebenzi evamile yomzimba.
2. Icebile nge-fiber yokudla: Izinto ezithatha indawo yokusanhlamvu okungena-gluten njengelayisi elinsundu, i-quinoa kanye ne-buckwheat zicebile nge-fiber yokudla. I-fiber yokudla iyasiza ekuthuthukiseni impilo yesistimu yokugaya ukudla, yandise umuzwa wokusutha, ivimbele ukuqunjelwa, futhi inganciphisa amazinga e-cholesterol futhi ilawule ushukela egazini.
3. Iqukethe amavithamini namaminerali ahlukahlukene: Ukudla okungenagluten kunganikeza amavithamini namaminerali acebile, njengeqembu lamavithamini B, insimbi, i-zinc, njll. Iqembu lamavithamini B lidlala indima ebalulekile ekusebenzeni okuvamile kwesimiso sezinzwa kanye nokusetshenziswa kwamandla. Insimbi iyisici esibalulekile ekukhiqizweni kwe-hemoglobin futhi ibalulekile ekuthuthweni komoya-mpilo. I-zinc ihlanganyela emisebenzini yama-enzyme amaningi futhi inomthelela obalulekile ohlelweni lokuzivikela komzimba, ekwelapheni amanxeba nakwezinye izici.
Phakathi kwezinto ezahlukahlukene ezidalwe ngaphandle kwe-gluten emakethe,i-pasta yesoyaIzibonakalisa njengenye indlela emangalisayo engenayo i-gluten. Iwumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni, abalulekile ekwakheni nasekulungiseni izicubu, ekusekeleni ukusebenza komzimba, nasekulondolozeni impilo iyonke. Okuqukethwe okuphezulu kwefayibha kusiza ekugayeni ukudla, kukhuthaza impilo yamathumbu, futhi kusiza ekuvimbeleni ukuqunjelwa. Ngaphezu kwalokho, inhlanganisela eyingqayizivele yezakhamzimba kui-pasta yesoyakwenza kube yinto ewusizo ekudleni okulinganiselayo, kungakhathaliseki ukuthi kubantu abangakwazi ukubekezelela i-gluten noma noma ubani ofuna inketho ye-pasta enempilo.
Isiphetho
Ukudla okungenagluten kuye kwavela futhi kwaqhubeka nokuthola ukuthandwa enkambisweni yokudla yamanje. Ukuthambekela kokuthandwa kwayo kubonisa ithonya elihlangene lezici eziningi. Akugcini nje ngokuhlangabezana nezidingo eziqinile zamaqembu okungezwani nokungezwani negluten kodwa futhi kuhambisana nokuphishekela ukudla okunempilo okukhula yinani elikhulu labathengi. Ngokombono wenani lokudla okunempilo, izinqolobane zayo ezicebile zamaprotheni, i-fiber yokudla, amavithamini namaminerali zinikeza ukwesekwa okuqinile empilweni yabantu, okwenza ukuthi ikwazi kancane kancane ukuthola indawo eqinile futhi yandise isabelo sayo emakethe yokudla.
Uma sibheka phambili, njengoba umqondo wempilo ugxile ezinhliziyweni zabantu, ukudla okungenagluten kulindeleke ukuthi kufinyelele intuthuko eyengeziwe ezicini ezifana nokusungula izinto ezintsha kanye nokuthuthukiswa kwemikhiqizo eyahlukahlukene. Ngeke nje kugxile emkhakheni wokudla ochwepheshe ongenayo igluten kodwa futhi kungafakwa ezigcawini zokudla zansuku zonke kaningi, kube ukukhetha okuvamile ematafuleni okudlela abantu abaningi, kunikele ngamandla ahlukile ekwakhiweni kwesiko lokudla elinempilo nelihlukahlukene.
Xhumana
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Isikhathi sokuthunyelwe: Disemba 17-2024