Ukudla Okungenayo I-Gluten: Indlela Yokuphila Engenayo I-Gluten

Namuhla, ukudla okungenalo i-gluten sekudume kakhulu phakathi kwezitayela zokudla okunempilo. Abantu abaningi bakhetha indlela yokuphila engenayo i-gluten ngenxa yezimo ezifana nokungabekezelelani kwe-gluten, isifo se-celiac noma ukuzwela kwe-gluten. Kulesi sihloko, sizoxoxa ngokuthi yikuphi ukudla okungenalo i-gluten, kungani kufanele kwenziwe, izinzuzo nezingozi zayo, kanye nobuhlobo bayo nezimo ezifana nesifo se-celiac, ukuzwela kwe-gluten kanye nesifo samathumbu esicasulayo. Ekupheleni kwesihloko, sizokwethula uhlu lwezinsuku eziyi-7 lwe-gluten.

Iyini I-Gluten-Free Diet?

I-Gluten iyi-protein complex etholakala okusanhlamvu okunjengokolweni, ibhali ne-rye. I-gluten-free diet iwukudla okuqeda ngokuphelele okuqukethwe kwe-gluten kulezi zinhlamvu. Lokhu kudla kubalulekile kubantu abanezimo ezifana nokungabekezelelani kwe-gluten (ukuzwela kwe-celiac gluten), isifo se-celiac, nesifo samathumbu esicasulayo. Abanye abantu baphinde bakhethe ukudla okungenalo i-gluten ngezinjongo zempilo jikelele kanye nesisindo.

Kungani Ulandela Ukudla Okungenayo I-Gluten?

Ukudla okungenagluten kwenzelwa ukuphatha noma ukuqeda izimpawu ezihambisana nezimo ezifana nesifo se-celiac, ukuzwela kwe-gluten, nesifo samathumbu esicasulayo. Isifo seCeliac yisifo esizimele esidala umonakalo emathunjini amancane ngenxa yokuthi i-gluten ayibekezelelwa amasosha omzimba. Nakuba ukuzwela kwe-gluten kubangela izimpawu ezifana nesifo se-celiac, kuyisimo esingabandakanyi ukusabela kwamasosha omzimba. I-Irritable bowel syndrome wukuphazamiseka kwesistimu yokugaya ukudla okubangela izimpawu ezinjengobuhlungu besisu, ukuqunjelwa, igesi nokushintsha kwemikhuba yamathumbu.

Izinzuzo Zokudla Okungenayo I-Gluten

Ukudla okungenagluten kunezinzuzo eziningi. Okokuqala, kusiza ukunciphisa noma ukuqeda izimpawu kubantu abanezimo ezifana nesifo se-celiac, ukuzwela kwe-gluten, nesifo samathumbu esicasulayo. Kungase futhi kuthuthukise impilo yonke, kwenyuse amazinga wamandla, kudambise uhlelo lokugaya ukudla, futhi kusize ekulawuleni isisindo kwabanye abantu. Kodwa-ke, njengoba ukwakheka komzimba womuntu ngamunye nokubekezelelana kuhlukile, ukudla okungenalo i-gluten akukwazi ukuqinisekiswa ukunikeza izinzuzo ezifanayo kuwo wonke umuntu.

Isinkwa esingenayo i-gluten cishe siwukudla okuthandwa kakhulu okungenalo i-gluten. Uma uhlala eJalimane noma phesheya, ungavakashela iwebhusayithi yabo Ungathenga isinkwa esingenayo i-gluten.

Uhlu Lokudla Kwamahhala Lwezinsuku Eziyisi-7

Usuku 1: Ukudla kwasekuseni

• 1 ingilazi yobisi eluhlaza noma ubisi lwezitshalo
• Isitsha esi-1 se-oatmeal engena-gluten, ungangeza izingcezu zezithelo ezintsha kuso
• Izingcezu zikakotapheya notamatisi ocezwini olu-1 lwesinkwa esingenayo i-gluten

Usuku 1: Emini

• Inkukhu eyosiwe noma i-turkey breast
• Imifino ephekiwe eceleni
• Isaladi Elihlaza

Usuku 1: Kusihlwa

• Inhlanzi noma inyama eyosiwe
• Irayisi elinsundu pilaf
• Isobho elilungiselelwe nemifino

Usuku 2: Ukudla kwasekuseni

• 2 amaqanda abilisiwe
• Ushizi nohlaza ocezwini olu-1 lwesinkwa esingenayo i-gluten
• ijusi esanda kukhanywa

Usuku 2: Emini

• Ungangeza i-pasta engenayo i-gluten noma ama-noodle elayisi, imifino namaprotheni uma uthanda.
• Isaladi eseceleni neyogathi

Usuku 2: Kusihlwa

• I-omelet yemifino
• Isinkwa se-gluten esingenayo i-gluten eceleni
• isaladi yezithelo ezintsha

Usuku 3: Ukudla kwasekuseni

• I-Smoothie: Ubhanana, ama-strawberry, iyogathi nobisi lwe-alimondi
• Ucezu olu-1 lwekhekhe noma i-muffin engenayo i-gluten

Usuku 3: Emini

• Inkukhu noma i-turkey meatballs
• Ilayisi noma i-quinoa enemifino eceleni
• I-Tzatziki noma i-yoghurt sauce

Usuku 3: Kusihlwa

• I-couscous elungiselelwe ngemifino
• Imifino eyosiwe eceleni
• isaladi eluhlaza

Usuku 4: Ukudla kwasekuseni

• Okusanhlamvu okusanhlamvu okuxubile okungenayo i-gluten, ungakwazi ukwengeza ubisi noma iyogathi
• izingcezu zezithelo ezintsha

Usuku 4: Emini

• I-salmon eyosiwe noma ibhakwe
• Imifino emisha kanye ne-lemon sauce eceleni
• Isobho se-chickpea noma i-lentil

Usuku 4: Kusihlwa

• Ungakwazi ukwengeza irayisi iquinoa, imifino eyosiwe kanye noshizi we-feta ngaphezulu
• Isaladi Elihlaza

Usuku 5: Ukudla kwasekuseni

• Ama-pancake angenayo i-Gluten noma ama-waffles
• Ungakwazi ukwengeza izingcezu zezithelo ezintsha kanye noju phezulu.

Usuku 5: Emini

• Isemishi elingenayo i-Gluten: I-Turkey noma izingcezu zenkukhu, ulethisi, utamatisi kanye nokwatapheya
• Izaqathi izinti noma ikhukhamba tincetu ohlangothini

Usuku 5: Kusihlwa

• Inyama ebomvu noma i-skewer yenkukhu
• Irayisi ye-Bulgur enemifino eceleni
• Isaladi ye-yogurt

Usuku 6: Ukudla kwasekuseni

• Iyogathi, egcwele igranola noma okusanhlamvu okungenayo i-gluten
• izingcezu zezithelo ezintsha

Usuku 6: Emini

• I-tuna, ulethisi, ikhukhamba kanye nemayonnaise esinkwa sesemishi esingenayo i-gluten
• Ama-chips angenayo i-gluten noma izingcezu zezithelo eceleni

Usuku 6: Kusihlwa

• Amakhowe aqoshiwe noma imifino ethosiwe
• Isinkwa esingenayo i-gluten noma i-pasta engenayo i-gluten eceleni
• I-Tzatziki noma i-yoghurt sauce

Usuku 7: Ukudla kwasekuseni

• I-Omelette: Ihlanganiswe nemifino kanye noshizi
• 1 ucezu lwesinkwa esingenayo i-gluten

Usuku 7: Emini

• I-chickpea noma i-lentil meatballs
• Ilayisi pilaf nemifino eceleni
• I-Ayran noma ijusi esanda kukhanywa

Usuku 7: Kusihlwa

• I-sea bass eyosiwe
• Amazambane ahlambulukile noma amazambane abhakiwe eceleni
• isaladi eluhlaza

Lolu hlu lwezinsuku eziyi-7 lwe-gluten luyinketho enhle kubantu abanokungabekezelelani kwe-gluten noma isifo se-celiac abafuna ukudla ngendlela enempilo. Ngaphezu kwalokho, uhlu lokudla olungenhla luhlose ukuhlinzeka ngokudla okunomsoco kanye nezakhi eziyisisekelo ezidingwa ngumzimba. Qiniseka ukuthi uthintana nodokotela wakho wokudla ngaphambi kokuqala ukudla okudlayo. Ngoba konke ukudla kungase kungafaneleki kuwo wonke umuntu.