Zakudya Zopanda Gluten: Moyo Wopanda Gluten

Masiku ano, zakudya zopanda gluteni zakhala zotchuka kwambiri pakati pa zakudya zathanzi. Anthu ambiri amasankha moyo wopanda gilateni chifukwa cha zinthu monga kusalolera kwa gluteni, matenda a celiac kapena kutengeka kwa gluten. M'nkhaniyi, tikambirana za zakudya zopanda gluteni, chifukwa chake ziyenera kuchitidwa, ubwino wake ndi zoopsa zake, komanso ubale wake ndi mikhalidwe monga matenda a celiac, kukhudzidwa kwa gluten ndi matenda opweteka a m'mimba. Pamapeto pa nkhaniyi, tidzakupatsirani mndandanda wa zakudya zopanda gluten za masiku 7.

Kodi Zakudya Zopanda Gluten ndi Chiyani?

Gluten ndi mapuloteni omwe amapezeka mumbewu monga tirigu, balere ndi rye. Zakudya zopanda gilateni ndi zakudya zomwe zimachotseratu gluteni mumbewu izi. Zakudyazi ndizofunikira kwa anthu omwe ali ndi vuto monga kusalolera kwa gluten (kukhudzidwa kwa gluten), matenda a celiac, ndi matenda opweteka a m'mimba. Anthu ena amasankhanso zakudya zopanda gilateni kuti azisamalira thanzi komanso kulemera.

N'chifukwa Chiyani Muyenera Kudya Zakudya Zopanda Gluten?

Zakudya zopanda gluten zimachitidwa kuti athe kuthana kapena kuthetsa zizindikiro zomwe zimagwirizanitsidwa ndi matenda monga celiac, kukhudzidwa kwa gluten, ndi matenda opweteka a m'mimba. Matenda a Celiac ndi matenda a autoimmune omwe amayambitsa kuwonongeka kwa matumbo aang'ono chifukwa cha kusalekerera kwa gluten. Ngakhale kutengeka kwa gluten kumayambitsa zizindikiro zofanana ndi matenda a celiac, ndizochitika zomwe sizimakhudza chitetezo cha mthupi. Irritable bowel syndrome ndi vuto la m'mimba lomwe limayambitsa zizindikiro monga kupweteka kwa m'mimba, kutupa, mpweya komanso kusintha kwa matumbo.

Ubwino wa Zakudya Zopanda Gluten

Zakudya zopanda gluten zili ndi ubwino wambiri. Choyamba, zimathandiza kuchepetsa kapena kuthetsa zizindikiro mwa anthu omwe ali ndi matenda monga celiac matenda, kukhudzidwa kwa gluten, ndi matenda opweteka a m'mimba. Zitha kukhalanso ndi thanzi labwino, kuwonjezera mphamvu, kuchepetsa kagayidwe kachakudya, komanso kuthandizira kuchepetsa kulemera kwa anthu ena. Komabe, popeza thupi la munthu aliyense ndi kulolerana ndizosiyana, zakudya zopanda gluten sizingatsimikizidwe kuti zingapereke ubwino womwewo kwa aliyense.

Mkate wopanda Gluten mwina ndiwotchuka kwambiri wopanda gluteni. Ngati mukukhala ku Germany kapena kunja, mutha kupita patsamba lawo Mutha kugula mkate wopanda gilateni.

Mndandanda wa Zakudya Zopanda Gluten za Masiku 7

Tsiku 1: Chakudya cham'mawa

• 1 galasi la mkaka wosaphika kapena mkaka wa chomera
• Mbale 1 ya oatmeal wopanda gluteni, mutha kuwonjezera magawo atsopano a zipatso
• Mapeyala ndi phwetekere magawo pa chidutswa chimodzi cha mkate wopanda gluteni

Tsiku 1: Masana

• Nkhuku yokazinga kapena chifuwa cha Turkey
• Zamasamba zokazinga pambali
• Saladi ndi masamba ambiri

Tsiku 1: Madzulo

• Nsomba kapena nyama yokazinga
• Brown mpunga pilaf
• Msuzi wokonzedwa ndi masamba

Tsiku 2: Chakudya cham'mawa

• 2 mazira owiritsa
• Tchizi ndi masamba pagawo limodzi la mkate wopanda gluteni
• madzi okazinga mwatsopano

Tsiku 2: Masana

• Mutha kuwonjezera pasitala wopanda gluteni kapena Zakudyazi za mpunga, masamba ndi mapuloteni ngati mukufuna.
• Saladi ndi yoghurt

Tsiku 2: Madzulo

• Omelet wamasamba
• Chotupitsa chopanda Gluten pambali
• saladi ya zipatso zatsopano

Tsiku 3: Chakudya cham'mawa

• Smoothie: nthochi, sitiroberi, yoghurt ndi mkaka wa amondi
• Gawo 1 la mkate wopanda gluteni kapena muffin

Tsiku 3: Masana

• Nkhuku kapena turkeys meatballs
• Mpunga kapena quinoa ndi masamba pambali
• Tzatziki kapena yogurt msuzi

Tsiku 3: Madzulo

• Couscous wokonzeka ndi masamba
• Zamasamba zokazinga pambali
• saladi wobiriwira

Tsiku 4: Chakudya cham'mawa

• Mbewu zosakanizidwa zopanda gluteni, mutha kuwonjezera mkaka kapena yoghuti
• magawo atsopano a zipatso

Tsiku 4: Masana

• Salmoni yophika kapena yophika
• Zamasamba zatsopano ndi msuzi wa mandimu pambali
• Msuzi wa nandolo kapena mphodza

Tsiku 4: Madzulo

• Mutha kuwonjezera mpunga wa quinoa, masamba okazinga ndi feta cheese pamwamba
• Saladi ndi masamba ambiri

Tsiku 5: Chakudya cham'mawa

• Zikondamoyo zopanda Gluten kapena waffles
• Mukhoza kuwonjezera magawo atsopano a zipatso ndi uchi pamwamba.

Tsiku 5: Masana

• Sangweji yopanda Gluten: Turkey kapena magawo a nkhuku, letesi, phwetekere ndi mapeyala
• Timitengo ta karoti kapena nkhaka magawo kumbali

Tsiku 5: Madzulo

• Nyama yofiira kapena nkhuku skewers
• Bulgur mpunga ndi masamba pambali
• Saladi ya yogurt

Tsiku 6: Chakudya cham'mawa

• Yogurt, yodzaza ndi granola kapena chimanga chopanda gluteni
• magawo atsopano a zipatso

Tsiku 6: Masana

• Tuna, letesi, nkhaka ndi mayonesi pa mkate wa sangweji wopanda gluteni
• Tchipisi zopanda Gluten kapena magawo a zipatso pambali

Tsiku 6: Madzulo

• Sauteed bowa kapena masamba okazinga
• Mkate wopanda Gluten kapena pasitala wopanda gluteni pambali
• Tzatziki kapena yogurt msuzi

Tsiku 7: Chakudya cham'mawa

• Omelette: Wowonjezera masamba ndi tchizi
• Gawo 1 la mkate wopanda gluteni

Tsiku 7: Masana

• Nkhuku kapena mphodza za mphodza
• Mpunga pilaf ndi masamba kumbali
• Ayran kapena madzi opukutidwa kumene

Tsiku 7: Madzulo

• Mabasi am'madzi okazinga
• Mbatata yophika kapena mbatata yophika pambali
• saladi wobiriwira

Mndandanda wa zakudya zopanda gluten wa masiku 7 ndi njira yabwino kwa anthu omwe ali ndi vuto la gluten kapena matenda a celiac omwe akufuna kudya bwino. Kuonjezera apo, mndandanda wa zakudya zomwe zili pamwambapa cholinga chake ndi kupereka zakudya zoyenera komanso zofunikira zomwe thupi limafunikira. Onetsetsani kuti mukulankhulana ndi katswiri wa zakudya zanu musanayambe kudya. Chifukwa zakudya zilizonse sizingakhale zoyenera kwa aliyense.