Zvakanaka muGluten

Zvemukati

• B mavhitaminzi
• Iron
• Folate
• Fiber
• Kuguta
• Ongororo ye

Kubva kune dzimwe nzira dzekudya pamasupamaketi kuti dziparadzanise mamenu mumaresitorendi, iyo gluten-isina craze iri pese pese. Uye usatarisira kuti ichaenda chero nguva munguva pfupi-yemusika yekutsvagisa kambani Mintel inofungidzira iyo $ 10.5 bhiriyoni emadhora indasitiri ichawedzera 48 muzana kusvika $ 15.6 bhiriyoni mukutengesa na2016.

Yakakura kune 1 mu133 vekuAmerica vane chirwere chechiliac uye mamwe 18 miriyoni vane isiri-celiac gluten senitivity (NCGS), kusawirirana kwe gluten. Ose ari maviri anofanirwa kudzivirira gluten-iyo protein inowanikwa muzviyo zvakaita segorosi, bhari, triticale, uye rye-kana kutambura kuputika, gasi, kurwadziwa kwepamuviri, kuzvimbirwa, manyoka, uye mamwe matambudziko emudumbu.

Asi kune vamwe 93 muzana yevagari, "hapana chikonzero chekubvisa gluten kubva pane zvaunodya," anodaro Laura Moore, R.D, director we dietetic internship chirongwa paUniversity yeTexas Chikoro cheHuzhinji Hutano. Muchokwadi, kana iwe wakaita semakota matatu eboka iri iro Mintel inoshuma inodya zvekudya zvisina-gluten nekuti ivo vanofunga kuti zvine hutano, kucheka gluten kunogona kureva kuti uri kucheka izvi zvakakosha zvinovaka muviri izvo zvinochengetedza hutano hwako, simba, uye metabolism panguva yavo yakanakisisa. [Tita matipi aya!]

B mavhitaminzi

Kufunga

Chikwata chemakemikari ichi chinoshanda pamwechete kushandura chikafu kuita simba. MaB mashoma kwazvo anogona kukuita kuti unzwe chero chinhu kubva kuneta uye kusagadzikana kune mhasuru kushaya simba uye kushushikana.

Gluten-isina masosi: GF oats, brown mupunga, quinoa, uye buckwheat, pamwe nemashizha miriwo miriwo, nyemba, mbeu, huku, nyama yemombe, zvigadzirwa zvemukaka, uye nyama yenguruve.

Tora dose yako yezuva nezuva: Kuvhara zvese zvaunoda B (kunze kwefolate) zvinogona kuitwa nekudya 1 zai rakakanyiwa, 1 kapu 2-muzana mukaka, 1 ounce pistachios mbishi, 1/2 kapu yakachekwa zamu rehuku, 1 ounce mhodzi dzakaomeswa sunflower, 3 ounces yakagochwa nyama yenguruve nyoro. , uye 1/2 kapu imwe neimwe yakachekwa yakabikwa zucchini uye yakabikwa sipinachi. Nekudaro, kana iwe uri gluten-isina vegan, ungangoda B12 yekuwedzera sezvo iyo vhitamini inongowanikwa mune mhuka masosi.

Iron

Kufunga

Iyo yakakosha mamineral, simbi inoendesa okisijeni kumasero matsvuku eropa uye inodikanwa kune maseru metabolism. Kana iwe ukasawana zvakakwana, zvinogona kupedza simba rako, uye unogona kuita anemia, iyo zvakare inodonhedza immune system yako, inokuita kuti unzwe kutonhora, uye inogona kukanganisa basa rako rekuita. Sezvo neB12, chero bedzi iwe uchidya zvigadzirwa zvemhuka, hazvina kuoma kuzadzisa zvido zvako zvesimbi, anodaro Nina Eng, RD, mukuru wekiriniki wezvekudya pachipatara chePlainview Hospital muNew York.

Zvitubu zvisina Gluten: Nyama, hove dzegungwa, nyemba, sipinachi, GF oats, quinoa, uye buckwheat. Pair-iron-rich foods nevaya vanotakura vhitamini C senge bell pepper, citrus, broccoli, uye madomasi kuwedzera kunyura kwemaminerari.

Tora dhizaini yako yezuva nezuva: Kuti utore simbi yako usingashandisi chikafu chakavakirirwa, iwe unofanirwa kudya 1 zai rakapwanyika, maiza matatu akakwenenzverwa emvura akazara hove tuna (yakadururwa), 1 mukombe yakabikwa edamame, 6 ounces dzakaonda nyama yemombe sirloin, uye 1/2 mukombe imwe neimwe yakabikwa oat-isina oats, nyemba, uye sipinashi.

Folate

Kufunga

Chikamu chemhuri yeB-vitamini, folate inowanzokurukurwa zvakasiyana nekuda kwebasa rayo mukudzivirira hurema hwekuzvarwa, Eng anodaro. Kunyangwe iwe usiri munzira yekugadzira mwana, maseru ako anoda folate kuti ikure uye ishande, uyezve zvinobatsira kuchengeta moyo wako uine hutano.

Gluten-isina masosi: Chiropa chemombe, mashizha ane mashizha, peas ane maziso matema, asparagus, uye avocado.

Tora dhizaini yako yezuva nezuva: Unogona kudya guvhu reorenji, 1/4 kapu yakachekwa avocado, 1 kapu yakachekwa romaine, 3/4 kapu yakabikwa quinoa, 1/2 mukombe weitsvo bhinzi, uye mana akabikwa asparagus mapfumo kuti aite zvaunoda.

Fiber

Kufunga

Kunze kwekukuzadza iwe nekukuchengeta iwe wenguva dzose, fiber inosanganisirwa nenjodzi yakaderera yehosha yemoyo.

Zvitubu zvisina Gluten: Mbeu dzegorosi, mweya-popped popcorn, michero, nzungu uye mhodzi, artichokes, mapeya, uye zvimwe michero nemiriwo.

Tora dose yako yezuva nezuva: Rova chinangwa chako chefiber nekudya 1 yepakati apuro, makapu matatu ane mweya-popcorn, 1 kapu yega yega mablackberries uye sipinachi mbishi, uye 1/2 kapu yega yega yakabikwa lentils uye Brussels inomera.

Kuguta

Kufunga

Makumi maviri nemanomwe muzana evatengi vanodya zvigadzirwa zvisina guteni nekuti vanofunga kuti kuita izvi kunovabatsira kudzikisa huremu, asi izvi zvinowanzo kudzosera kumashure, anodaro Jaclyn London, RD, chiremba wezvekurapa wezvekuchipatara paMount Sinai Medical Center muNew York City. "Ruzhinji rwezvigadzirwa zvisina gluten zvinogadzirwa neepasi-mbatatisi kana hupfu hwakanyanya, uye zvinogona kuve zvakaderera mumapuroteni, zvoita kuti zvisagutse."

Uye kana, semugumisiro, iwe uchidya zvakanyanya, tarisa: "Gluten isina" haina kufanana ne "low calorie." [Tweet chokwadi ichi!] Zvichienderana nemhando uye chigadzirwa, mavara anoverengwa zvakafanana, kana zvisingaite, pazvikafu zvisina gluten. Semuenzaniso, imwe mhando ye gluten-isina chokoreti chip cookies inouya iine makumi manomwe macalorie pacookie, nepo yemhando yepamusoro inonyora 55 macalorie papop. Uye mukana wekuti muromo wako hauzive kuti makuki maviri asina gluten akaenzana saizi yekushandira seatatu asina-gluten-asina, uye iwe uchadya zvese zviri mudumbu rako.

Ongororo ye