Kudya kweGluten-Mahara: Yekutanga Yekutungamira NeKudya Chirongwa

Zvemukati

• Chii chinonzi Gluten?
• Nei Gluten Yakaipa Kune Vamwe Vanhu
• Chirwere cheCeliac
• Isiri-Celiac Gluten Kunzwisisa
• Zvikafu zvekudzivirira
• Zvekudya Kudya
• Hutano Kubatsirwa kweGluten-Yemahara Kudya
• Inogona Kusunungura Zviratidzo zveDigestive
• Unogona Kuderedza Kusingaperi Kuzvimba Kune Avo Vane Celiac Zvirwere
• Dai Ngawedzere Simba
• Inogona Kubatsira Iwe Kuderedza uremu
• Migumisiro yakaipa
• Ngozi yekushomeka kwehutano
• Kuzvimbirwa
• Mutengo
• Unogona Kuita Kuti Kufambidzana Kunetse
• Gluten-Yemahara Menyu
• Muvhuro
• Chipiri
• Chitatu
• China
• Chishanu
• Mugovera
• Svondo
• Mazano Anobatsira
• Icho Chinokosha

Kudya-kusingagare-gluten kunosanganisira kusanganisa chikafu chine protein protein, kusanganisira gorosi, rye uye bhari.

Zvizhinji zveongororo pazvikafu zvisina guten zvakaitwa pane vanhu vane chirwere checeliac, asi pane chimwe chiitiko chinonzi kunzwisisika kweguten chinokonzeresa matambudziko negluten.

Kana iwe usingashiviriri kune gluten, saka unofanirwa kuzvidzivirira zvachose. Kana zvisina kudaro, iwe unozonzwa kusagadzikana kwakanyanya uye nemhedzisiro yehutano (,).

Heano gwara rakazara kune iyo isina-gluten kudya, kusanganisira inonaka sampuro menyu. Asi kutanga, ngatitangei nezvakakosha.

Chii chinonzi Gluten?

Gluten mhuri yemapuroteni anowanikwa mugorosi, bhari, rye uye chiperengo.

Zita rayo rinobva pashoko rechiLatin rekuti “guruu,” sezvo richipa hupfu kuomerera paunosanganiswa nemvura.

Iyi glue-senge chivakwa chinobatsira gluten kugadzira inonamira network inopa chingwa kugona kusimuka kana wabikwa. Inopawo chingwa chewy uye inogutsa mameseji ().

Nehurombo, vanhu vazhinji vanonzwa kusagadzikana mushure mekudya chikafu chine gluten. Kuita kwakanyanya kunonzi chirwere checeliac.

Chirwere cheCeliac chirwere che autoimmune umo muviri unokanganisa pachako. Chirwere cheCeliac chinokanganisa kusvika pa1% yevagari uye chinogona kukuvadza ura ().

Kana kudya gluten kuchiita kuti unzwe kusagadzikana, zviri nani kutaurira chiremba wako.

Idzi ndidzo nzira dzakajairika dzekuyedza chirwere chechiliac ():

• Kuongorora ropa. Kuongororwa kweropa kunotsvaga maantibhakosi ayo anoshanda zvisirizvo neprotein ye gluten. Bvunzo yakajairika ndeye tTG-IgA bvunzo.
• Biopsy kubva mudumbu rako diki. Vanhu vane yakanaka yeropa bvunzo vangangoda kuve neiyo biopsy. Aya maitiro ekuti svumbunuro yesvutugadzike inotorwa kubva muura hwako uye yoongororwa kukuvara.

Zvakanakisisa kuongororwa chirwere chechiliac usati waedza chikafu chisina-gluten. Zvikasadaro, zvichave zvakaoma kuti chiremba wako ataure kana iwe uine chirwere checliac kana kwete.

Vanhu vasina chirwere checiliac asi vanonzwa kuti vanogona kunge vane hanya nejuten vanogona kuyedza kudya kwakasimba-kusina kwemavhiki mashoma kuti vaone kana zviratidzo zvavo zvichisimukira. Ive neshuwa yekutsvaga rubatsiro kubva kuna chiremba kana chiremba wezvekudya.

Mushure memavhiki mashoma, unogona kuunza zvakare chikafu chine guteni mukudya kwako uye kuyedza zviratidzo. Kana chikafu chisina guten chisina kubatsira zviratidzo zvako, zvingangoita kuti chimwe chinhu chiri kukonzera matambudziko ako ekugaya.

Gluten imhuri yemapuroteni anowanikwa mune imwe tsanga. Kudya kunokonzera zvinokuvadza muvanhu vane chirwere checliac uye kunzwisisika kweguteni.

Nei Gluten Yakaipa Kune Vamwe Vanhu

Vanhu vazhinji vanogona kudya gluten vasina kusangana nemhedzisiro.

Zvisinei, vanhu vane kusagadzikana kweguteni kana chirwere checeliac havagone kuzvitsungirira.

Vanhu vane kumwe kusarongeka segorosi allergies uye isiri-celiac gluten senzwi zvakare inowanzo kudzivirira gluten.

Kunze kwechirwere, pane zvikonzero zviviri zvikuru nei mumwe munhu angada kudzivisa gluten.

Chirwere cheCeliac

Chirwere cheCeliac chinokanganisa kusvika pa1% yevanhu pasi rese ().

Ichi chirwere chemuviri umo muviri unokanganisa gluten sekutyisidzira kwekunze. Kuti ubvise iyi "tyisidziro," muviri unonyanyisa uye unorwisa mapuroteni e gluten.

Nehurombo, kurwisa uku zvakare kunokanganisa nzvimbo dzakakomberedza, senge mudhuri wedumbu. Izvi zvinogona kukonzeresa kushomeka kwehutano, zvakakomba nyaya dzekugaya uye kupererwa neropa, pamwe nekuwedzera njodzi yezvirwere zvakawanda zvinokuvadza ().

Vanhu vane chirwere checliac vanowanzo rwara hwakapinza mudumbu, manyoka, kuzvimbirwa, kuputika kweganda, kusagadzikana kwemudumbu, kuzvimba, kuonda, kushaya ropa, kuneta uye kushushikana ().

Sezvineiwo, vamwe vanhu vane chirwere chechiliac havawani zviratidzo zvekudya. Pane kudaro, vanogona kusangana nezvimwe zviratidzo sekuneta, kushushikana uye kupererwa neropa.

Nekudaro, izvi zviratidzo zvinowanzoonekwawo mune mamwe akawanda mamiriro ekurapa, zvichiita kuti chirwere chechiliac chiome kuongorora ().

Isiri-Celiac Gluten Kunzwisisa

Asina-celiac gluten senzwi anotendwa kukanganisa 0.5-13% yevanhu ().

Vanhu vanorondedzerwa sevasina-celiac gluten senzwi havaedze hutano hwechiliac chirwere kana gorosi kurwisa. Zvisinei, ivo vachiri kunzwa kusagadzikana mushure mekudya gluten ().

Zviratidzo zvekusiri-celiac gluten senzwi zvakafanana neizvo zvechiliac chirwere uye zvinosanganisira kurwadziwa nemudumbu, kuzvimba, shanduko yematumbo, kuneta uye eczema kana rash ().

Nekudaro, isiri-celiac gluten senzwi inopokana zvikuru. Dzimwe nyanzvi dzinofunga kuti kunzwisisika uku kuripo, nepo vamwe vachifunga kuti zvese zviri mumisoro yevanhu.

Semuenzaniso, kumwe kuongorora kwakaedza iyi dzidziso pane vanhu makumi matatu neshanu vasina celiac gluten senzwi. Masayendisiti akapa vatori vechikamu zvese hupfu husina gluten uye hupfu hwakatsetseka negorosi panguva dzakasiyana vasina kuvazivisa.

Vakaona kuti zvikamu zviviri kubva muzvitatu zvevanhu zvaisagona kutaura musiyano uripo pakati peupfu husina guten uye hupfu hwakatsetseka negorosi. Muchokwadi, inenge hafu yevatori vechikamu vaive nezviratidzo zvakaipisisa mushure mekudya hupfu husina gluten (9).

Zvakare, izvi zviratidzo zvinogona kukonzereswa nezvimwe zvinotsamwisa senge FODMAPS - kapfupi-cheni makabhohaidhiretsi anogona kukonzera matambudziko ekugaya ().

Zvakangodaro, humwe humbowo hunoratidza kuti gluten-kunzwisisika kuripo ().

Pakupera kwezuva, humbowo hwakakomberedza husiri-celiac gluten senzwi hwakasanganiswa. Zvisinei, kana iwe uchifunga kuti gluten iri kukuita kuti usanzwisisike, zviri nani kurega chiremba wako azive.

Vazhinji vanhu vanogona kutsungirira gluten, asi inokonzeresa matambudziko kune vanhu vane chirwere chechiliac uye isina-celiac gluten senzwi.

Zvikafu zvekudzivirira

Kunyatso kudzivirira gluten kunogona kunge kwakaoma.

Izvi zvinodaro nekuti inowanikwa mune zvakajairika zvinongedzo izvo zvinowedzerwa kuzvikafu.

Aya ndiwo manyuko makuru eiyo gluten mune chikafu:

• Gorosi-based chikafu senge gorosi bran, hupfu hwegorosi, spelled, durum, kamut uye semolina
• Bhari
• Rye
• Triticale
• Malt
• Mbiriso yaBrewer

Pazasi pane zvimwe zvekudya zvinogona kunge zviine zvigadzirwa zvine gluten zvakawedzerwa kwavari:

• Chingwa. Zvese zvingwa zvegorosi.
• Pasita. Yese gorosi-yakavakirwa pasita.
• Zviyo. Kunze kwekunge yakanyorwa kuti gluten-isina.
• Zvinhu zvakabikwa. Makeke, makuki, muffin, pizza, mafufu echingwa uye mapundu.
• Zvikafu zvekudya. Candy, muesli bars, crackers, pre-yakarongedzwa zvikafu zvekudya, nzungu dzakakangwa, machipisi akachekwa uye popcorn, pretzels.
• Sauces. Soy muto, teriyaki muto, hoisin muto, marinades, saradhi kupfeka.
• Zvinwiwa. Doro, zvinwiwa zvinodhaka.
• Zvimwe zvekudya. Couscous, muto (kunze kwekunge wakanzi gluten-isina).

Nzira iri nyore yekudzivirira gluten ndeyekudya zvisina kugadzirwa, imwechete-yezvigadzirwa zvekudya. Zvikasadaro, iwe unofanirwa kuverenga zvinyorwa zvekudya zvezvakawanda zvekudya zvaunotenga.

Oats zvakasununguka zvisina girini. Nekudaro, ivo vanowanzo kuve vakashatiswa ne gluten, sezvo inogona kugadziriswa mufekitori imwe chete segorosi-based chikafu ().

Kunyatsodzivirira gluten kunogona kunetsa, sezvo kunowanikwa mune zvakawanda zvakajairika zvekudya. Nzira yakanakisa yekuzvinyenyeredza ndeyekudya zvakakwana, chimwe chete-chinongedzo chikafu.

Zvekudya Kudya

Kune zvakawanda zvegluten-yemahara sarudzo iyo inobvumidza iwe kunakidzwa nekudya kunonaka uye kunonaka.

Zvikafu zvinotevera zvakasarudzika zvine gluten-isina:

• Nyama nehove. Zvese nyama uye hove, kunze kwekurohwa kana nyama yakaputirwa.
• Mazai. Mhando dzese dzemazai dzakasarudzika dzisina guten.
• Dairy. Zvigadzirwa zvemukaka zvisina kujeka, zvakadai semukaka wakajeka, yogati isina kuchena uye chizi. Nekudaro, zvigadzirwa zvemukaka zvine hunhu zvinogona kunge zvakawedzera zvinongedzo zvine gluten, saka uchafanirwa kuverenga zvinyorwa zvekudya.
• Zvibereko nemiriwo. Zvese michero nemiriwo zvakasununguka zvakasununguka zvine gluten.
• Zviyo. Quinoa, mupunga, buckwheat, tapioca, mhunga, chibage, mapfunde, amaranth, arrowroot, teff neoats (kana yakanzi haina gluten-isina).
• Starches uye hupfu. Mbatatisi, hupfu hwembatatisi, chibage, furawa yechibage, hupfu hwehuku, hupfu hwe soy, hupfu hwealmond / hupfu, hupfu hwekokonati uye tapioca furawa.
• Nuts uye mbeu. Nzungu dzose nembeu.
• Inopararira nemafuta. Mafuta ese emiriwo uye bota.
• Miriwo nezvinonhuwira. Makwenzi ese nezvinonhuwira.
• Zvinwiwa. Zvizhinji zvinwiwa, kunze kwedoro (kunze kwekunge rakanyorwa segluten-yemahara).

Kana iwe ukambove usina chokwadi kana chinhu chekudya chiine gluten, zviri nani kuverenga zvinyorwa zvekudya.

Kudya-kwemahara-kweguta kune zvakawanda zvekusarudza. Izvi zvinokutendera iwe kuti ugadzire akasiyana eane hutano uye anonaka mapheka.

Hutano Kubatsirwa kweGluten-Yemahara Kudya

Kudya-kwemahara-kweguta kune zvakawanda zvakanaka, kunyanya kune mumwe munhu ane chirwere ichi.

Heano makuru mabhenefiti eiyo isina-gluten kudya:

Inogona Kusunungura Zviratidzo zveDigestive

Vazhinji vanhu vanoedza chikafu chisina-gluten kurapa matambudziko ekugaya.

Izvi zvinosanganisira kuzvimba, manyoka kana kupatira, gasi, kuneta uye zvimwe zviratidzo zvakawanda.

Zvidzidzo zvakaratidza kuti kutevera chikafu chisina guten kunogona kubatsira kudzikisira zviratidzo zvevanhu vane chirwere checliac uye non-celiac gluten senitivity (,).

Mune kumwe kuongorora, vanhu mazana maviri nemakumi maviri nevashanu vane chirwere chechiliac vakatevera chikafu chisina guten kwemwedzi mitanhatu. Kudya kwacho kwakabatsira zvakanyanya kudzikisa kurwadziwa kwemudumbu uye kuwanda kwemanyoka, kusvotwa uye zvimwe zviratidzo ().

Unogona Kuderedza Kusingaperi Kuzvimba Kune Avo Vane Celiac Zvirwere

Kuzvimba kuita kwechisikigo kunobatsira muviri kurapa uye kuporesa hutachiona.

Dzimwe nguva kuzvimba kunogona kubuda paruoko uye kwekupedzisira vhiki, mwedzi kana kunyangwe makore. Izvi zvinozivikanwa sekusingaperi kuzvimba uye zvinogona kutungamira kumatambudziko akasiyana ehutano ().

Kudya-kwemahara-kweguteni kunogona kubatsira kudzikisira kuzvimba kusingaperi kune avo vane chirwere chechiliac.

Ongororo dzinoverengeka dzakaratidza kuti chikafu chisina guten chinogona kudzora mamaki ekuzvimba senge mwero weanorwisa hutachiona. Inogona zvakare kubatsira kurapa gut kukuvara kunokonzerwa nekuzvimba-kwakabatana kuzvimba mune avo vane chirwere ichi (,).

Vanhu vane non-celiac gluten-senitivity vanogona zvakare kuve nemazinga akaderera ekuzvimba. Zvisinei, hazvina kunyatsojeka kana chikafu chisina guten chingadzikise kuzvimba muvanhu ava ().

Dai Ngawedzere Simba

Vanhu vane chirwere chechiliac vanowanzo kunzwa vaneta, vane husimbe kana ruzivo rwe "brain fog" (,).

Zviratidzo izvi zvinogona kukonzerwa nekushomeka kwehutano nekuda kwekukuvara kune ura. Semuenzaniso, kushomeka kwesimbi kunogona kutungamira mukushaya ropa, izvo zvakajairika muchirwere chechiliac ().

Kana iwe uine chirwere checliac, kuchinjira kune isina-gudhi chikafu kunogona kubatsira kusimudzira masimba ako esimba uye kukumisa iwe kubva pakunzwa kuneta uye nehusimbe ().

Mune chidzidzo chinosanganisira 1,031 vanhu vane chirwere ichi, 66% yavo vakanyunyuta nezve kuneta. Mushure mekutevera chikafu chisina-gluten, chete 22% yevanhu vachiri kusangana nekuneta ().

Inogona Kubatsira Iwe Kuderedza uremu

Hazvishamisi kudzikisa huremu paunotanga kutevera chikafu chisina-gluten.

Izvi zvinodaro nekuti inobvisa zvakawanda zvekudya zvisina tsarukano izvo zvinowedzera zvisingadiwe macalorie kuchikafu. Izvi zvekudya zvinowanzo tsiviwa nemichero, mavegi uye mapuroteni akaonda.

Zvisinei, zvakakosha kudzivisa zvakagadzirwa "zvisina guteni" zvekudya zvakaita semakeke, mapeke uye zvinwiwa, sezvo vachigona kukurumidza kuwedzera akawanda macalorie kune chako chikafu ().

Tarisa pakudya zvakawanda zvakakwana, zvisina kugadzirwa zvekudya semichero, mavegi uye mapuroteni akaonda.

Kudya-kwemahara-kweguteni kunogona kupa mabhenefiti mazhinji ehutano, kunyanya kune avo vane chirwere chechiliac. Zvinogona kubatsira kudzikisira zviratidzo zvekudya, kudzora kusingaperi kuzvimba, kuwedzera simba uye kukurudzira kuonda.

Migumisiro yakaipa

Kunyangwe uine akasiyana mabhenefiti ehutano, chikafu chisina-gluten chinogona kuve nezvimwe zvakaderera.

Heano mashoma mashoma mhedzisiro mhedzisiro yeguteni-isina dhayeti:

Ngozi yekushomeka kwehutano

Vanhu vane chirwere chechiliac vari panjodzi yekushomeka kwakawanda kwehutano.

Izvi zvinosanganisira kushomeka kwefibre, iron, calcium, vitamini B12, folate, zinc, mavitamini A, D, E uye K uye zvimwe ().

Sezvineiwo, zvidzidzo zvakawanawo kuti kutevera chikafu chisina guteni kunogona kusabatsira kubata kushomeka kwehutano (,).

Izvi zvinodaro nekuti vanhu vane chikafu chisina guteni vanoita sevanosarudza zvimwe zvakagadziriswa chikafu zvakanzi "zvisina guteni" pane zvekudya zvinovaka muviri semichero nemiriwo ().

Zvakare, mazhinji ma-gluten-emhando dzakasiyana ezvikafu haana kusimbiswa nemaB mavitamini, senge folate.

Sezvo chingwa chakasimbiswa chiri sosi huru yemavhitamini eB, vanhu vane chikafu chisina guten vanogona kuve panjodzi yekushomeka kwemavhitamini aya. Izvi zvinonyanya kukoshesa vakadzi vane nhumbu vane chirwere ichi, sezvo B mavitamini akakosha mukukura kwemwana ane hutano ().

Kuzvimbirwa

Kuzvimbirwa kunowanzoitika-padanho-rekudya risina guten.

Kudya-kusina maGluten kunobvisa akawanda akakurumbira masosi eefibhi sechingwa, bran uye zvimwe zvigadzirwa zvegorosi. Kudya chikafu chine fibha kunogona kubatsira kusimudzira ura kufamba (,).

Uye zvakare, mazhinji asingabhadhariswe-giriniti yegorosi-based zvigadzirwa zvakaderera mufayibha. Ichi chingave chimwe chikonzero nei kuzvimbirwa kwakajairika pane kudya kwegluten (,).

Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchichirira, ukagarira kudya michero, nemiriwo, ine micheka yakawanda, yakadai sebroccoli, bhinzi, derere, michero yeBrussels nemabriji.

Mutengo

Kutevedzera kudya kwe-gluten-kunogona kuva kwakaoma pane bhajeti yakaoma.

Kutsvagurudza kunoratidza kuti zvekudya zvisina gluten zvine mutengo zvakapetwa kaviri nehafu zvinodhura kupfuura vamwe vavo ().

Izvi zvinodaro nekuti chikafu chisina-gluten chinodhura vagadziri mari yakawanda yekugadzira. Semuenzaniso, zvekudya zvisina gluten zvinofanirwa kupfuudza zvakanyanya kuomarara uye zvidzivirire kusvibiswa.

Kana iwe uri pabhajeti yakaoma, edza kudya zvakawandisa, zvekusanganisa-chimwe chikafu, sezvo zvichidhura zvishoma.

Unogona Kuita Kuti Kufambidzana Kunetse

Mamiriro ezvinhu mazhinji enzanga anotenderedza chikafu.

Izvi zvinogona kuita kuti zviome kushamwaridzana kana iwe uchitevera chikafu chisina-gluten. Nepo maresitorendi mazhinji aine sarudzo dzemahara-yeguten, kuchine njodzi yekudya kuri kusvibiswa nematanho e gluten ().

Zvinosuruvarisa, zvidzidzo zvakawana kuti vangangoita 21% yevanhu vane chirwere chechiliac vanodzivirira zviitiko zvemagariro kuitira kuti vagone kunamatira kune yavo-isina-kudya kwekudya ().

Izvo zvakati, iwe uchiri kugona kushamwaridzana uchitevera chikafu chisina-gluten. Izvo zvinongoda gadziriro shoma yekuwedzera zvisati zvaitika.

Semuenzaniso, kana iwe uchidya kunze, dana nzvimbo yekudyira pamberi kuti uone kana vaine sarudzo dzisina-gluten. Kana iwe uchienda kune kuungana kwekushamwaridzana, ungangoda kuunza chako chikafu.

Vanhu vanotevera chikafu chisina guteni vanogona kunge vari panjodzi yekushomeka kwekudya zvinovaka muviri uye vanowanzo gumburwa. Kuteedzera kudya kwegluten-kunogona zvakare kunge kuri kudhura uye kuita mamiriro ezvinhu munharaunda kuomera.

Gluten-Yemahara Menyu

Heino yemuenzaniso menyu ine inonaka, isina-isina chikafu.

Inzwa wakasununguka kuchinjanisa mazano ezvekudya zvinoenderana nezvaunoda.

Muvhuro

• Kudya kwemangwanani: Usiku husiku chia mbeu pudding - 2 tbsp (28 gramu) chia mbeu, 1 mukombe (240 ml) yogurt yechiGreek uye 1/2 tsp vanilla yakabviswa nemichero yakatemwa yesarudzo yako. Regai mugare mundiro kana Mason chirongo husiku hwese.
• Kwekudya kwemasikati: Nyuchi, lentil uye veggie soup.
• Kudya kwemanheru: Steak tacos - steak, howa uye sipinashi zvinoshandiswa mune gluten-isina chibage tortilla.

Chipiri

• Kudya kwemangwanani: Omelet ine miriwo.
• Kwekudya kwemasikati: Quinoa saladi nematomatisi akachekwa, magaka, sipinashi uye avocado.
• Kudya kwemanheru: Shrimp skewers yakashanda negadheni saladhi.

Chitatu

• Kudya kwemangwanani: Oatmeal ine 1/4 mukombe (31 gramu) yemabriji.
• Kwekudya kwemasikati: Tuna uye yakabikwa yai saladhi.
• Kudya kwemanheru: Chicken uye broccoli inomhanyisa-fry - huku uye broccoli yakadzoserwa mumafuta emuorivhi uye gluten-isina soy muto kana tamari. Yakashumirwa nerutivi diki remupunga.

China

• Kudya kwemangwanani: Glastin isina girateni neavocado uye zai.
• Kwekudya kwemasikati: Zvasara kubva pakudya kwemusi weChitatu.
• Kudya kwemanheru: Garlic uye butter butter yakashanda neparutivi saladhi.

Chishanu

• Kudya kwemangwanani: Banana berry smoothie - 1/2 yepakati bhanana, 1/2 mukombe (74 gramu) yakasanganiswa michero, 1/4 mukombe (59 ml) Greek yogati uye 1/4 mukombe (59 ml) mukaka.
• Kwekudya kwemasikati: Chicken saladi yekuputira, uchishandisa mune isina-girazi-isina kuputira.
• Kudya kwemanheru: Salmon yakabikwa inoshandiswa nembatatayi dzakabikwa, broccoli, karoti uye bhinzi yakasvibirira.

Mugovera

• Kudya kwemangwanani: Howa uye zucchini frittata.
• Kwekudya kwemasikati: Zvasara kubva pakudya kwemanheru.
• Kudya kwemanheru: Huku yakakangwa uye veggies quinoa saladi.

Svondo

• Kudya kwemangwanani: Mazai maviri akachekwa nechidimbu chechingwa chisina-gluten.
• Kwekudya kwemasikati: Chicken saladhi yakapfekedzwa nemafuta emuorivhi.
• Kudya kwemanheru: Gwayana rakakangwa raishandiswa nemuriwo wakasiyana siyana.

Iyi mienzaniso svondo-refu menyu yemumwe munhu ari pane-isina-kudya kwekudya inopa dzakasiyana siyana dzehutano chikafu sarudzo dzakapfuma mune zvinovaka muviri.

Mazano Anobatsira

Kune akawanda matipi anobatsira ayo anogona kukubatsira iwe kutevedzera chikafu chisina-gluten zvinobudirira:

• Verenga zvinyorwa zvekudya. Dzidzira kuverenga zvinyorwa zvekudya kuitira kuti ugone kuziva zvekudya zvisina guten.
• Udza shamwari dzako. Kana shamwari dzako dzichiziva kuti iwe uri pane chikafu, ivo vanowanzo sarudza nzvimbo dzine sarudzo-dzisina-gluten paunodya kunze.
• Tenga bhuku rekubika risina guten. Kuita izvi kunogona kukubatsira kuve unogadzira nekubika kwako uye nekuita kuti chikafu chinakidze.
• Ronga kumberi. Kana iwe uchifamba kuenda kunze kwenyika, ita shuwa kuti iwe unotsvaga nzvimbo dzekudya nekutenga. Zvikasadaro, ronga chikafu chako chakakomberedza yakawanda yakazara, imwechete-yezvinhu zvekudya senyama yakaonda, miriwo nemichero.
• Shandisa zvakasiyana midziyo yekubika. Kana iwe uchigovana kicheni neshamwari kana nhengo dzemhuri, ita shuwa kuti unoshandisa zvakasiyana zvekubika uye yekuchenesa michina. Iwe haudi kukanganisa netsaona chikafu chako ne gluten kubva kune vamwe vanhu chikafu.
• Uyai nechikafu chenyu. Kana iwe uri kushanyira mhuri, tora zvekudya zvakaita seguten-isina chingwa uye pasita newe. Nenzira iyi hauzonzwa kusara kunze kwekudya kwemhuri.

Kana iwe usina chirwere chechiliac kana kunzwisisika kweguteni, haufanire kutevedzera chikafu chisina guteni. Kunyangwe iine mabhenefiti mazhinji ehutano, zvakare inoganhurira zvimwe zvekudya zvine hutano izvo zvakakunakira hutano hwakakwana.

Mamiriro ezvinhu anogona kusimuka anogona kuita kuti zviome kunamatira kune isina-gluten kudya, asi iwo matipi ari pamusoro anogona kubatsira.

Icho Chinokosha

Vanhu vazhinji vanogona kudya gluten pasina chero chakaipa mhedzisiro.

Nekudaro, avo vane chirwere chechiliac uye kunzwisisika kweguteni vanofanirwa kuzvidzivirira, nekuti zvinogona kukonzera zvinokuvadza.

Nepo chikafu chisina gluten chiri kudzora, pane zvakawanda zvine hutano uye zvinonaka sarudzo.

Ingo ita chokwadi chekudya zvakawanda zvakakwana, imwechete-yezvinhu zvekudya semichero, miriwo uye akaonda mapuroteni sosi. Vachaita kuti dumbu rako rive rinofara uye nekusimudzira hutano hwakanaka.

Uyezve, chikafu chisina gluten chinogona kupa mabhenefiti mazhinji. Inogona kurerutsa zviratidzo zvekugaya, kuderedza kuzvimba, kuwedzera masimba esimba uye kunyangwe kukubatsira kurasikirwa nehuremu.