9 Nzira Dzakakosha Unogona Kuda Kuwedzera Kana Uri Gluten-Free

Kutevera kudya kwe-gluten kunogona kuchinja zvikuru hutano hwako kana iwe uchitambura nechirwere chechiliac kana kuti kwete-celiac gluten senzwi .

Asi iwe unofanirwa kuchenjerera: vanhu vanodya gluten-vasingasviki vanoshaya mune zvishoma mavitamini nemaminerari , uye kuita kwavo kwezuva nezuva kwevamwe hakugoni kuwana zvikurusa, muchidimbu nokuti kudya kweguten-kusina kushandiswa kazhinji hakusi kubatsirizwa uye nezvimwe zvinovaka muviri.

Saka chii chaungaita pamusoro peizvi? Zviri pachena kuti iwe unogona kutora zvigadzirwa-uye kana usina kukwana mune zvimwe zvokudya, chiremba wako angakukurudzira iwe kuti uite saizvozvo. (Sezvo mega-doses akawanda emavhithamini inogona kuva nemigumisiro yakaipa, haisi kureva kuti unofanira kutarisa nachiremba wako-uye unogona kuongororwa kuti uone maitiro ako chaiwo emuviri-usati watanga guru regimen yokuwedzera.)

Asi kana iwe uchida pfungwa yekuwana mishonga yako yakawandisa kubva pane zvokudya zvako sezvinobvira, zvino pane purogiramu yekukubatsira kutsvaga zvokudya zvine mazinga emuviri mavitamini uye minerals iwe ungave ushaikwa. Izvi zvingasazobvisa kudiwa kwako kuti utore zvigadzirwa, kunyanya kana iwe uchangobva kuongororwa (iwe unoda kutaura nachiremba wako nezvayo), asi zvirokwazvo zvinogona kubatsira.

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Vitamini B6: Kurwisa-Kurwisa Vitamini

Iwe unoda vitamini B6 kuti ikubatsire kurwisa zvirwere, kuchengetedza chirwere chemaitiro, uye utakure okisijeni mumuviri wako wose. Iwe unoda zvakare kuti uchengete shuga yako yeropa mukati mekukwanisa. Zvinosuruvarisa, zvidzidzo zvakaratidza kuti vanhu vazhinji vane chirwere chechiliac uye vanotevera kudya kwe-gluten vasina mavitamini B6.

Asi kune zvakawanda zvekudya zvine utano izvo zvinogona kukupa kukurudzira mune chidimbu ichi chinokosha.

Tanga ne chickpeas (inozivikanwawo segarzozo nyemba) -kombe inokupa kudarika hafu yevhitamini B6 yaunoda pazuva. Iwe unogona kusanganisa chickpeas mu salads kana kuidya nemufananidzo we hummus (nevanokonzera gluten-yega).

Iwewo unogona kuwana zvakakosha zveB6 kubva kune tuna, salmon, chifu chekuku uye chikafu. Kunyange imwe bhanana yakakura ine 20% yevhitamini B6 yaunoda zuva rega rega.

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Folate: Inobatsira Kugadzira Mitsva Idzva

Nyaya, inozivikanwa se folic acid, ndeye B vitamini. Iwe unogona kunge uchiziva basa revarate mukudzivirira kuberekwa kwezvakaberekwa (zvinodzivirira kusagadzikana muuropi hwomwana wako asati aberekwa uye musana), asi munhu wose anoda zviyero zvakakwana zvekubatsira miviri yavo kuita masero matsva.

Zvakawanda zvekudya zvinokonzerwa ne-gluten zvakasimbiswa nehuwandu hwehuwandu (mune chikamu chikuru kudzivirira matambudziko ekuberekwa), naizvozvo kana uri kudya kudya-guten, iwe uchada kuchengetedza zvakakwana kuwana zvakakwana-hausi kuzova chero kupi zvako pedyo nekuwanda kwevanhu vakawanda.

Funga zvakasvibirira kuti uwedzere mafungiro ako: sipinashi, asparagus uye marussels zvinomera zvose zvakakwirira mumunyanzvi, sezvakaita mapepa ehosi uye broccoli. Kana iwe ukadya mapfumo 10 easpariki kana maviri-zvitatu zvekapu ye sipinashi yakabikwa, iwe unenge uri kupfuura hafu kune chinangwa chako chemazuva ose.

Mavhuvhu anewo zvinoshamisa zvinotyisa, kunyange iwe ungada kudya maawa gumi ehuzha zuva nezuva kuti uwane zvakakwana. Uye hafu-ye-kapu yemaperesi ane mavara-mavara achapa chechina chezvinhu zvaunoda zuva rimwe nerimwe.

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Vitamin D: The Sunshine Vitamin

Anozivikanwa se "vitamin yezuva" nokuti ganda rako rinoita kuti rive nerinenge richiona chiedza chezuva, vitamin D inogonawo kuwanika mumakungwa akavakirirwa uye zvigadzirwa zvinowanzoitika-uye kana uri kudya gluten-isina (uye kunyanya isina mukaka, zvakare), iwe unogona kutadza kuwana vitamini D.

Muzvokwadi, zvidzidzo zvakaratidza kuti vanhu vane chirwere chechiliac ndivo vanonyanya kutarisa kushayikwa kwevitamini D.

Zvinosuruvarisa, zvishomanana zvokudya zvinowanzo zvine mavitamini D-akasiyana-siyana zvinosanganisira hove dzemvura inotonhorera seyefishfish uye sockeye saumon, ine zvinyorwa zvakawanda. Evha yolk inenge 10% yevhitamini D yaunoda zuva rimwe nerimwe.

Kana ukadya zvigadzirwa zvemiti, unogona kutsvaga michina yakavakirirwa ne vitamini D (iyo inosanganisira mukaka uye yogurt, asi iva nechokwadi chokuti unotenga yogurt isina yoguten-isina yogurt). Mamwe marangi emujisi wearangi anosimbiswa ne vitamin D (zvakare, chengeta kuti uone kuti juisi yako inonzi gluten-isina).

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Calcium: Inosimudza Bones Rako

Kufanana ne vitamini D, calcium inowanikwa mune zvekutengeswa kwemishonga-uye izvozvo hazviiti iwe zvakawanda zvakanakisisa kana uri kurega chikafu nemhaka yekusagadzikana kwemurasise kana nekuda kwekuwedzera kwekunzwa kwezvokudya. Saka zvakare, sevhitamini D, hazvishamisi kuti zvidzidzo zvinoratidza vanhu vane chirwere chechiliac havawani maitiro ekukurudzirwa kwe calcium muzvokudya zvavo.

Zvisinei, izvo zvingasareva kuti kudya kwe-gluten kunokonzera kukanganisa mu calcium, uye chaizvoizvo zvidzidzo zvishomanana zvakaitwa hazvina kuratidza kukanganisa kwekalmamu kune vanhu vanotevera kudya kwe-gluten. Asi sezvo calcium inobatsira kuvaka masimba akasimba uye osteoporosis ndiyo ngozi huru yeecliacs, inogona kubhadhara kusvika calcium quotient muzvokudya zvako zvezuva nezuva.

Kana iwe ukadya mukaka, pane zvakawanda zvingasarudzwa zvemukaka nemishonga yakakwana ye calcium. Asi kana iwe ukadzivisa dairy pamwe chete ne gluten, iwe unogona kuwana calcium: tangotarisa tofu kana hove yakagadzirwa nemakwenzi. Mamwe marisi emagetsi emu Orange anowedzerawo calcium (yakafanana nemiti yakagadzirwa ne vitamini D-yakasimba, ingova nechokwadi chekutenga chete jisi isina guten).

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Iron: Inobatsira Kutakura Oxygen

Anemia-pamwe nekubatana kwayo kushayikwa kwesimbi-chiratidzo chinowanzoitwa chirwere chechiliac , uye chaizvoizvo chidzidzo chinoratidza vanhu vane chirwere chekushaya chirwere pavanorwara vanogona kunge vakaipa kukuvadza mumutsipa wavo muduku kupfuura vanhu vane chiratidzo chikuru chechiriac chaive chirwere.

Nokudaro, vanhu vane chirwere chechiliac vanofanira kuva vakangwarira kudarika vhigiriji kuti vawane iron yakakwana, zvichida kuburikidza nemishonga yavo kana kuburikidza nekuwedzera. Vanhu vasina cecacac asi avo vari kutevera kudya kwe-gluten vanofanirwawo kuchenjerera, sezvo vanhu vazhinji vanotevera kudya kweguta-kuzadza kunowanikwa zvakagadzirwa nesimbi yakakwana kuburikidza nezviyo zvakasimbiswa nemimwe michina.

Iron iri nyore kuwana kana iwe uchidya nyama: Nyuchi uye turkey ine zvakawanda. Oyster zvakare akareba mune iron, uye tuna ine imwe iron.

Kana, kune rumwe rutivi, iwe unotevera guten-isina mishonga yezvokudya, iwe unogona kuwana simbi kubva kune soybe nemashizha-imwe kapu ye soya ine hafu yesimbi yaunoda muzuva, asi imwe kapu yemarori ine 37% yeunenge wakurudzirwa kudya zuva nezuva. Ingova nechokwadi chekuwana nzvimbo yakachengeteka ye-gluten isina-free soy uye glusen-isina mahwanda, sezvo izvi zvinogona kunge zvakasvibiswa ne gluten.

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Vitamini B12: Kurwisa Kuneta Kwako

Vitamini B12 inobatsira kuchengeta masero ako uye masero eropa, uye avo vanonyanya kushaya muB12 vanogona kuzviwana vachirwisana kuneta nguva dzose. Kutsvakurudza kwakaratidza kuti vanhu vane chirwere chechiliac havadi kutora zvakakwana mavitamini B12 muzvokudya zvavo, kunyange zvazvo miviri yavo isingave yakaderera mumunyanzvi.

Chikamu chechikonzero chekudya kwakaderera kunogona kunge kunowanikwa zviyo zvekudya zvekudya zvekudya zvakasimbiswa ne 100% zvemavitamini B12 ezuva nezuva, uye zvechokwadi vanhu vanodzivirira gluten vachada kudzivisa zvizhinji zvezviyo izvozvo, zvakare. (Izvozvi, zviri pachena, zvakawanda zviyo zvisina guten pamusika, dzimwe dzacho dzakasimbiswa nemavhitamini nemaminera.)

Nyama, hove uye michero yemukaka zvinowanzova zvakanakisisa zvevhitamini B12, ndicho chikonzero chirimwa nemichero kakawanda zvakanyanya kukwana. Chikamu chezvokudya (4 oz kana kupfuura) salmon kana tsvina inopa 100% yako inokurudzirwa kudya zuva rimwe nerimwe, nepo 6 oz. yehupenyu ichakupa hafu yezvaunoda. Mukombe wemukaka kana imwe yerukisi yakaoma ichapa 15% yevhitamini B12 yako inoda.

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Thiamin, Riboflavin naNicacin: Zvimwe zveMagetsi

Thiamin, riboflavin uye niacin vose B mavitamini, uye vose vanoita basa mukushandura zvokudya zvamunodya muhutu. Sezvo ne vitamini B12, zvidzidzo zvakaratidza kuti vanhu vanotevera kudya kwe-gluten havaoneki kuwana zvakakwana zvevhitamine aya, kunyange zvazvo kuongororwa kwezvokurapa hakuratidzi kuti vanenge vasina kukwana.

Zvose zvitatu zvinowanzowedzerwa kune zviyo zvakasikwa zvakagadzirwa zvakagadzirwa nemafuta uye zvingwa, izvo zvinotsanangura kuti sei vanhu vangava vashoma pane kudya kwe-gluten.

Nyeredzi inowanzova yakanaka yakanaka yehafu yeaini yekapu yemahosi kana mazai ega inokupa 50% yezvaunoda zuva rega rega. Acorn squash uye mbatatisi zvinewo zvakanyanya thiamini.

Nokuda kwe riboflavin, panguva iyo, unogona kutendeuka kumigadzirwa yehuisi: girazi remukaka pamwe nekapu ye yogurt zuva rega rega richakufukidza. Nyama zvakare ndiyo yakanaka ye riboflavin. Kana iwe usingadyi nyama kana mukaka, tarisa kune maarmond uye marimu soyy riboflavin yako (uchifunga kuti unogona kutsungirira soy).

Pakupedzisira, nokuda kweinikiti, marudzi ose eenyama, huku, hove uye mukaka zvakakwirira mumutsetse. Kana iwe uchitevera kudya kwezvirimwa kana vegan, tarisa kune portobello mushroom, pumpkin kana mbeu squash, tempeh, marinari kana nyemba kuti uwane iyoacin yaunoda zuva rimwe nerimwe.

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Shoko kubva

Kunyanya kufunga nezvekudya kwevhithamini hakugoni kubvisa chido chako chekutora zvigadzirwa-iwe unoda zvachose kutaura nachiremba wako pamusoro pehutano hwako hwehutano, uye kana kwete kuti anokurudzira kuti uwedzere nemiti yakakwana kana kuti ine mavitamini akawanda chigadzirwa. Haasi munhu wose anoda kutora zvinowedzera, asi vanhu vane chirwere chechiliac vanogona kuvada kakawanda kupfuura vazhinji, sezvo chiliacac inokanganisa kukwanisa kwako kunwa mishonga.

Zvisinei, kudya zvokudya zvinovaka muviri-kunyanya avo vane hupfumi mumichero chaiyo yaungangoshaya-inogona kukubatsira kugadzirisa kukanganisa, pamwe chete inogona kubatsira utano hwako hwose.

> Sources:

> National Institutes of Health Medline Plus. Riboflavin.

> National Institutes of Health Medline Plus. Niacin.

> National Institute of Health Office of Dietary Supplements. Dietary Supplement Fact Sheet: Calcium.

> National Institute of Health Office of Dietary Supplements. Dietary Supplement Fact Sheet: Folate.

> National Institute of Health Office of Dietary Supplements. Dietary Supplement Fact Sheet: Iron.

> National Institute of Health Office of Dietary Supplements. Dietary Supplement Fact Sheet: Vitamin B6.

> National Institute of Health Office of Dietary Supplements. Dietary Supplement Fact Sheet: Vitamin B12.

> National Institute of Health Office of Dietary Supplements. Dietary Supplement Fact Sheet: Vitamin D. 2015.

> National Library of Medicine PubMed Health. Vitamini B1-Thiamin.