Ndiyo Oats uye Oatmeal Gluten-Yemahara?

Zvemukati

• Ndechipi chinetso negluten?
• Ko oats haina-gluten here?
• Oats anowanzo kanganiswa ne gluten
• Zvimwe zvinogona oat kudzikira
• Oats ane zvakawanda zvehutano zvinobatsira
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Oats zviyo zvine hutano zvakanyanya zvine hutano hwakawanda.

Iyo yakakurumbira porridge yemangwanani uye inowanikwawo mugranola, muesli, uye zvimwe zvekudya uye tudyo.

Zvisinei, iwe unogona kushamisika kana oats uye oatmeal ine gluten.

Ichi chinyorwa chinoongorora kana iwe uchigona kusanganisira oats mukudya-kusina-gluten.

Ndechipi chinetso negluten?

Kudya kweGluten-kwakakurumbira.

Muchokwadi, ongororo inoratidza kuti vakawanda sevane gumi nemakumi matatu kusvika makumi matatu ezviuru zvevanhu muUnited States vanoedza kudzivirira gluten nekuda kwechimwe chikonzero.

Gluten mhuri yemapuroteni anowanikwa muzviyo, zvakaita segorosi, rye, uye bhari. Aya mapuroteni anopa chingwa nepasta yavo yakatwasuka, yekutsenga machira (,,,).

Vazhinji vanhu vanogona kudya gluten pasina chero mhedzisiro, asi aya mapuroteni anogona kukonzera zvakakomba hutano hutano kune vamwe vanhu.

Gluten inogona kukonzeresa nyaya dzekugaya mune vamwe vanhu nekuti ayo akasarudzika amino acid dhizaini inogona kutadzisa enzyme yekugaya mumatumbu ako (,,,).

Kana iwe uine chirwere checliac, muviri wako unotanga autoimmune mhinduro kune gluten, ichikuvadza yako intestinal lining ().

Kana iwe usingashiviriri kune gluten, kunyangwe iyo diki diki inokuvadza, kugadzira kudya kwe-gluten-nzira chete yekudzivirira zvakakomba hutano nyaya (,,,).

Gluten ipuroteni inowanikwa muzviyo zvakaita segorosi, bhari, uye rye. Vanhu vazhinji vanogona kuzvishivirira, asi zvinogona kukuvadza vamwe vanhu.

Ko oats haina-gluten here?

Oats yakachena haina gluten-isina uye yakachengeteka kune vanhu vazhinji vane kusagadzikana kweguteni.

Nekudaro, oats anowanzo kuve akashatiswa ne gluten nekuti anogona kugadziriswa mune zvakafanana zvivakwa seguteni zvine gorosi segorosi, rye uye bhari.

Zvidzidzo zvinoratidza kuti vanhu vazhinji vane chirwere chechiliac kana gorosi allergies vanogona kudya 2-3.5 maunzi (50-100 magiramu) ehairi yakachena pazuva pasina zvinokanganisa (,,,,).

Imwe yemakore masere yekudzidza mu106 vanhu vane chirwere ichi ichi yakaratidza kuti hafu yavo vaidya oats zuva nezuva - uye hapana akawana zvakashata (,).

Uyezve, dzimwe nyika dzinokurudzira kusanganisira oats mune yekudya isina-gluten. Zvidzidzo zvishoma zvinocherekedza kuti vanhu vane chirwere checliac vanogara munyika idzi vaive nekurapa kwepamuviri zviri nani pane vanhu vari munyika dzisina (,).

Oats yakachena, isina kusvibiswa zvakare yakachengeteka kune vanhu vane gorosi rinopesana.

Vanhu vazhinji vasingashiviriri kune gluten, kusanganisira avo vane chirwere chechiliac, vanogona kudya zvakachena oats.

Oats anowanzo kanganiswa ne gluten

Kunyangwe maoats pachawo asina gluten, anowanzo kurimwa pamwe chete nezvimwe zvirimwa.

Midziyo imwechete inowanzoshandiswa kukohwa zvirimwa muminda yakavakidzana, izvo zvinotungamira mukusvibisa kana chimwe chezvirimwa chiine gluten.

Mbeu yekudyara inogona zvakare kunge isina kuchena, ichichengeta hushoma hwegorosi, rye kana mbeu yebhari.

Pamusoro pezvo, zvigadzirwa zvinogadzirwa neoats zvinowanzo shongedzwa, kugadzirirwa, uye kuputirwa mune zvivakwa zvakafanana nezvigadzirwa zvine gluten.

Naizvozvo, hazvishamise kuti ongororo dzinoongorora zvigadzirwa zveoat zvakajairwa zviyero zvegluten zvinopfuura mwero zvekudya zvisina guteni (, 17,).

Imwe ongororo muzvinhu zvine 109 oat zvine zvigadzirwa pamusika kuNorth America neEurope zvakaona kuti zvigadzirwa zvine zvikamu zvinopfuura mazana maviri pamirioni (ppm) yeguten, paavhareji (,).

Ingori makumi maviri ppm yeguten inogona kukwana kukonzera maitiro mune mumwe munhu ane chirwere ichi ().

Iyi njodzi yakanyanya yekushatiswa zvinoreva kuti hazvina kuchengeteka kusanganisira oats zvakajairwa mukudya kwakasimba-kusingagumi.

Zvinonzwisisika, makambani akati wandei akatanga kugadzira oats nemidziyo yakachena uye nekukura muminda yakasarudzwa isina guten. Aya maoat anogona kutengeswa seisina gluten uye anofanira kunge aine isingasvike makumi maviri ppm yeguteni (20).

Zvakadaro, kunyangwe magwaro asina gluten anogona kunge asina kuvimbika zvachose. Imwe ongororo yakawana kuti mwero weguteni wakapfuura miganho yekuchengetedza mu5% yezvigadzirwa zvakanyorwa kuti haina guten.

Nekudaro, 100% yezvigadzirwa zveoat zvakapasa bvunzo, zvichireva kuti zvinyorwa zvinosimbisa oats uye oatmeal seguten-isina inogona kuvimbwa mune dzakawanda kesi (,)

Oats anowanzo kuve akashatiswa ne gluten panguva yekukohwa kana kugadzirisa, asi makambani mazhinji ikozvino anotengesa zvigadzirwa zvisina kusvibiswa.

Zvimwe zvinogona oat kudzikira

Huwandu hushoma kwazvo hwevanhu vane chirwere checliac (uye pamwe nemimwe mamiriro) vanogona kunge vasingakwanise kutsungirira oats yakachena, isina kusvibiswa.

Oats yakachena ine avenin, puroteni inogona kukonzeresa matambudziko nekuti ine yakafanana neamino-acid chimiro segluten.

Ruzhinji rwevanhu vanoziva nezvegluten havaiti avenin. Ivo vanogona kudya yakachena, isina kusvibiswa oats isina matambudziko ().

Zvisinei, chikamu chiduku chevanhu vane chirwere chechiliac vanogona kuita kune avenin. Kune vanhu vashoma ava, kunyangwe oats yakasununguka-isina oats inogona kunge isina kuchengetedzeka (,).

Imwe ongororo yakaona kuti vanhu vazhinji vane chirwere chechiliac vaive nekwaniso yekuita kune avenin. Nekudaro, chete 8% yevatori vechikamu vaive nemhinduro chaiyo mushure mekudya yakawanda oats ().

Mune izvo zviitiko, mhinduro dzaive diki uye hadzina kukonzera kiriniki zviratidzo kana kudzokazve. Naizvozvo, vaongorori vakagumisa kuti vanhu vane chirwere checliac vanogona kuramba vachidya kusvika pa3,5 ounces (100 gramu) yeoats yakachena pazuva ().

Pamusoro pezvo, zvimwe zvidzidzo zviviri zvidiki zvakawana kuti vamwe vanhu vane chirwere checeliac vakasangana nemudiki ekudzivirira zvirwere uye zvimwe zviratidzo zvemudumbu pavanenge vachidya oats pane avo vechinyakare chikafu chisina-gluten (,).

Zvisinei nemhedzisiro iyi, hapana wevanhu mune izvi zvidzidzo akasangana nekukuvara kwemukati kubva kumaoats (,).

Oats ine protein inonzi avenin. Chikamu chidiki chevanhu vane chirwere chechiliac vanoita kune avenin uye vangangotadza kuregera oats yakachena.

Oats ane zvakawanda zvehutano zvinobatsira

Kudya-kusina maGluten kunowanzove nesarudzo shoma dzekudya, kunyanya maererano nezviyo uye zvine starchy chikafu.

Kusanganisira oats uye oatmeal inogona kuwedzera zvakasiyana-siyana zvinodiwa.

Zvakare, ongororo dzinoverengeka dzinoratidza kuti kutevera chikafu chisina guteni kunogona kukonzeresa kudya kwakakwana kwefibre, mavitamini B, folate, uye mamineral simbi, magnesium, selenium, manganese, uye zinc (,,,).

Oats inoitika kuve yakanaka sosi yeaya ese mavitamini uye zvicherwa. Ivo zvakare inoshamisa sosi ye fiber.

Pamusoro pezvo, oats inopa zvikomborero zvinoverengeka zvehutano:

• Hutano hwemwoyo. Oats inogona kubatsira kugadzirisa njodzi dzehosha yemwoyo nekudzikisa LDL (yakaipa) cholesterol uye nekurera HDL (yakanaka) cholesterol ().
• Kuonda. Oats uye oatmeal inogona kubatsira kurasikirwa nekurema nekubatsira kudzora chishuwo uye kuwedzera kuzara (,,).
• Kudzora chirwere cheshuga. Oats inogona kubatsira kusimudzira shuga yeropa, mwero wemafuta eropa, uye insulin senzwi mune vanhu vane mhando 2 chirwere cheshuga ().

Oats ndiyo sosi yakanaka yezvakawanda zvinovaka muviri izvo zviri kushomeka mukudya-kusina-gluten. Vanogona zvakare kuwedzera akasiyana uye nekupa akati wandei mabhenefiti ehutano.

Chinokosha

Oats inoshandiswa mune zvigadzirwa zvakawanda zvisina guten, uye furawa yeoat inozivikanwa mukubheka-kusingagumi. Oatmeal zvakare chidyiro chemangwanani chevanhu vazhinji.

Kunyange paine mabhenefiti mazhinji ekubatanidza oats mune yako isina-gluten kudya, zvakakosha kuti utenge chete zvigadzirwa zvinonyorwa kana kusimbiswa seguteni-isina. Izvi zvinoona kuti oats yakachena uye haina kusvibiswa.

MuUnited States neEurope, zvigadzirwa zvinogadzirwa zvisina guten-zvinotarisirwa kuti zvive nepasi pe20 ppm yeguteni, chiyero chakadzikira zvekuti chikafu chine zvishoma kudarika ichi chinowanzoonekwa chakachengeteka.

Mazuva ano, zviri nyore kutenga oats yakachena muzvitoro zvakawanda uye online.

Sarudzo yekusanganisira oats inofanira kuitwa pane mumwe munhu.

Sezvo zvisingaite kuti uzive kana iwe uchizopindura avenin, ungangoda kubvunza chiremba wako usati wawedzera oats kuchikafu chisina-gluten.

Nekudaro, iyo ruzhinji rwevanhu vanogona kunakirwa zvakachengeteka oats uye zvese zvekudya zvinonaka zvakagadzirwa navo.