Molemo ka Gluten
Litaba
Ho tloha liphasejeng tse khethehileng tsa lijo mabenkeleng a maholo ho arola menyetla ea lireschorenteng, takatso ea mahala ea gluten e hohle. Mme o seke oa lebella hore e tla fela neng kapa neng haufinyane feme ea lipatlisiso tsa 'maraka Mintel e bolela esale pele hore indasteri ea lidolara tse libilione tse 10.5 e tla nyoloha ka liperesente tse 48 ho isa ho $15.6 bilione ka thekiso ka 2016.
E kholo bakeng sa 1 ho Maamerika a 133 a nang le lefu la celiac le limilione tse 18 tse eketsehileng tse nang le "non-celiac gluten sensitivity" (NCGS), ho se mamelle ha gluten. Ka bobeli ba tlameha ho qoba gluten-protheine e fumanoang lithollo tse kang koro, harese, triticale le rye-kapa ba utloe bohloko, khase, bohloko ba mpeng, ho patoa, letshollo le bomalimabe bo bong ba mpa.
Empa bakeng sa liperesente tse ling tsa baahi ba 93, "ha ho na lebaka la ho felisa gluten lijong tsa hau," ho bolela Laura Moore, R.D., motsamaisi oa lenaneo la dietetic internship ho University of Texas School of Public Health. Ha e le hantle, haeba u tšoana le likarolo tse tharo tsa sehlopha sena seo Mintel a tlalehang hore o ja lijo tse se nang gluten hobane li nahana hore li phetse hantle, ho khaola gluten ho ka bolela hore u fokotsa limatlafatsi tsena tsa bohlokoa tse bolokang bophelo bo botle, matla le matla a hau. metabolism ka matla a bona. [Tšoaea ntlha ena!]
Li-vithamine tsa B
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Sehlopha sena sa limatlafatsi se sebetsa 'moho ho fetola lijo hore e be matla. Li-B tse fokolang haholo li ka etsa hore u utloe letho ho tloha mokhathala le ho teneha ho isa bofokoling ba mesifa le khatello ea maikutlo.
Mehloli e se nang Gluten: Li-oats tsa GF, raese e sootho, quinoa le buckwheat, hammoho le meroho e tala e makhasi, linaoa, lipeo, khoho, nama ea khomo, lihlahisoa tsa lebese le nama ea kolobe.
Fumana tekanyetso ea hau ea letsatsi le letsatsi: Ho koahela litlhoko tsohle tsa hau tsa B (ntle le folate) ho ka finyelloa ka ho ja lehe le pholileng, kopi e le 'ngoe lebese la 2 lekholong, pistachios e tala e le 'ngoe, 1/2 senoelo sa lebese la khoho e khaotsoeng, peō e le 'ngoe e omisitsoeng ea soneblomo, li-ounces tse 3 tse halikiloeng nama ea kolobe. , le 1/2 senoelo se seng le se seng se tšeloe ka zucchini e phehiloeng le sipinake e phehiloeng. Leha ho le joalo, haeba u le vegan e se nang gluten, u kanna ua hloka tlatsetso ea B12 kaha vithamine eo e fumanoa feela mehloling ea liphoofolo.
Tšepe
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Merafo ea bohlokoa, tšepe e isa oksijene liseleng tse khubelu tsa mali 'me e hlokahala bakeng sa metabolism ea lisele. Ha o sa lekane, o ka qeta matla a hau, mme o ka ba le phokolo ea mali, e hlasimollang sesole sa hau sa 'mele, ea o koafatsa, mme e ka senya ts'ebetso ea hau ea mosebetsi. Joalo ka B12, ha feela u ntse u ja lihlahisoa tsa liphoofolo, ha ho thata ho fihlela litlhoko tsa hau tsa tšepe, ho bolela Nina Eng, RD, ngaka e ka sehloohong ea tsa phepo ea bongaka Sepetleleng sa Plainview, New York.
Mehloli e se nang Gluten: Nama, lijo tsa leoatleng, linaoa, spinach, GF oats, quinoa le buckwheat. Lijo tse nang le tšepe tse ngata li kopane le ba pakang vithamine ea C joalo ka pelepele ea tšepe, lilamunu, broccoli le tamati ho ntlafatsa ho monya matsoai.
Fumana tekanyo ea hau ea letsatsi le letsatsi: Ho fumana tšepe ea hau ntle le ho sebelisa lijo tse nang le liqhobosheane, o tla hloka ho ja lehe le 1 le halikiloeng, li-ounces tse 3 tse nang le metsi a koahetsoeng ka metsi a koahetsoeng ka metsi, khaba e le 'ngoe e phehiloeng ededame, li-ounise tse 6 tse omeletseng, le 1/2 senoelo e 'ngoe le e' ngoe ea li-oats, lensisi le sipinake.
Folate
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Karolo ea lelapa la vithamine ea B, hangata e bua ka thoko ka lebaka la karolo ea eona ea ho thibela likoli tsa tsoalo, Eng o re. Le ha o se ka mokhoa oa ho etsa lesea, lisele tsa hau li hloka folate ho hola le ho sebetsa, hape ho thusa ho boloka pelo ea hau e phetse hantle.
Mehloli e se nang Gluten: Sebete sa khomo, meroho e makhasi, lierekisi tse mahlo a matšo, asparagase le avocado.
Fumana tekanyo ea hau ea letsatsi le letsatsi: U ka ja mokhubu oa lamunu o le 1, 1/4 senoelo se tšetsoeng avocado, kopi e le 1 ea seroma e halikiloeng, senoelo sa 3/4 se phehiloeng quinoa, 1/2 senoelo sa linaoa tsa liphio le marumo a mane a phehiloeng a asparagase ho fihlela litlhoko tsa hau.
Faeba
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Ntle le ho u tlatsa le ho u boloka u le teng kamehla, fiber e amahanngoa le kotsi e tlase ea lefu la pelo.
Mehloli e se nang Gluten: Li-legumes, li-popcorn tse nang le moea, monokotsoai, linate le lipeo, li-artichokes, lipere, le litholoana le meroho e meng.
Fumana tekanyo ea hau ea letsatsi le letsatsi: Tšoaea phofu ea hau ea fiber ka ho ja liapole tse 1 tse mahareng, linoelo tse 3 tse hlahisitsoeng ka moea, senoelo se le seng monokotšoai o mong le o mong le sipinake e tala, le senoelo sa 1/2 senoelo se seng le se seng se phehiloeng le limela tsa Brussels.
Khotsofalo
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Liphesente tse mashome a mabeli a metso e supileng tsa bareki ba ja lihlahisoa tse se nang gluten hobane ba nahana hore ho etsa joalo ho tla ba thusa ho theola boima ba 'mele, empa sena se atisa ho khutlela morao, ho bolela Jaclyn London, RD, setsebi se phahameng sa litsebi tsa lijo tsa bongaka Setsing sa Bongaka sa Mount Sinai, New York City. "Boholo ba lihlahisoa tse se nang gluten li entsoe ka litapole tse fokolang haholo kapa phofo, 'me li ka ba le liprotheine tse fokolang, tse etsang hore li se ke tsa khotsofatsa."
'Me haeba, ka lebaka leo, u ja ho feta, hlokomela: "Gluten mahala" ha e tšoane le "khalori e tlaase." [Tweet ntlha ena!] Ho latela mofuta le sehlahisoa, mangolo a bala ka ho tšoanang, haeba ho se hobe le ho feta, lijong tse se nang gluten. Mohlala, mofuta o le mong oa li-cookies tsa chokolete tse se nang gluten o hlaha ka li-calories tse 70 ka cookie, athe letšoao le holimo le tloaelehileng le ngolisa li-calories tse 55 pop. 'Me monyetla ke hore molomo oa hau ha o tsebe hore li-cookie tse peli tse se nang gluten li lekana le tse tharo tse se nang gluten,' me u tla ja ka bobeli ho fihlela ka mpeng ea hao.
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