Kusankha zakudya popanda gluten ndi lactose, muyenera kudziwa zomwe zimapindulitsa kwambiri. Gluteni ndi mapuloteni omwe amapezeka mu mbewu za tirigu, kuphatikizapo kamut, polba, rye, balere, oats ndi tirigu. Kulowa mu thupi laumunthu, chinthu chopweteka chotero chimayambitsa kuphulika kwa njira zomwe zimathandizira kupanga mapangidwe a edema, osauka omwe ali ndi boma komanso zowawa m'maganizo. Kodi zakudya zomwe mulibe ndi gluten ndi casein zomwe mungadye, ndi zomwe ziyenera kutayidwa - kenako pamutu.
Kudya popanda gluten wolemera
Chakudya chatsopano popanda gluten ndi chofatsa, ndipo mumatha kudya zakudya zomwe zimakhala ndi mpunga, buckwheat ndi ufa wa soya. Mankhwala ambili amadziwikanso ndi kukhalapo kwa gluten. Choncho, musanayambe kulemera, ndi bwino kuti muphunzire mosamala za mankhwala anu, mavitamini komanso zowonjezera mavitamini. Ngati mankhwalawa akupezeka, akulimbikitsidwa kuti awatsatire ndi mafanowo, koma osakhalanso ndi mankhwalawa.
Moyo wopanda gluten monga chakudya
Pali mndandanda wa zakudya zomwe zikulimbikitsidwa kuti zigwiritsidwe ntchito ndi zakudya zopanda thanzi. Zinthu zoterezi zikuphatikizapo zotsatirazi:
- masamba soups, yophika pa kuwala nyama msuzi, ngati n'koyenera ndi tirigu omwe alibe gluten;
- Mazira a nkhuku owiritsa kapena omelet;
- nyama yophika, yophika, yophika kapena yophika;
- mizu yokolola, zipatso, zipatso mu mtundu uliwonse;
- Phulusa ndi mkaka wambiri pa madzi ochokera kumbewu zotere: mapira, buckwheat ndi mpunga wa mitundu yonse;
- zakudya zamkaka ndi mkaka;
- zakudya zina zophika, pasitala, maswiti omwe alibe gluten;
- wokondedwa;
- masamba ndi batala;
- zakudya zamtengo wapatali, tiyi ndi masamba ena.
Ndi zakudya ziti zomwe sizingawonongeke?
Pali mankhwala angapo omwe akulimbikitsidwa kuti asatulutse zakudya zomwe amadya nazo. Panthawi imeneyi simungagwiritse ntchito:
- Nthanga zomwe zili ndi gluten: oat, balere, rye, tirigu;
- zipatso zam'mzitini ndi zamasamba, nyama zamzitini ndi nsomba;
- yoghurts okhala ndi alumali yaitali, ayisikilimu;
- kvass (yopangidwa pamaziko a mkate wa rye);
- Pa zakudya zopanda thanzi, pafupifupi mankhwala onse osamalidwa saloledwa, kuphatikizapo soseji, soseji, ndi soseji;
- khofi yowuma, tiyi ndi zokoma;
- mankhwala omwe ali ndi nsomba kapena nsomba, mwachitsanzo, nkhuni;
- maswiti angapo ndi mafakitale, maswiti a chokokoleti, okometsera caramel, zosiyanasiyana jams, kupanikizana okonzeka ntchito;
- Ndibwino kuti mugwiritse ntchito mosamala zowonongeka pamodzi, zonunkhira zosiyanasiyana ndi zitsamba zouma zimene zingapezeke m'masitolo.
Kusasowa chakudya cha gluten
Zoipa za zakudya zoterozo ziyenera kukhala chifukwa chakuti pamene mutasankha kubwerera ku chakudya chanu chachizoloŵezi, ndiye kuti mapulumu onse otaika abwereranso kwa inu, ndipo mofulumira kwambiri. Kuwonjezera apo, kuyang'ana zakudya za gluten kumalimbikitsidwa kuti nthawi zonse aziwunika chakudya mu mbale yanu, werengani zomwe akupanga pofufuza mawu akuti "gluten".
Anthu omwe adasankha kugwiritsira ntchito zakudya zopanda thanzi, sangathe kupeza mlingo woyenera wa zakudya ndi mavitamini oyenera thupi lawo. Choncho, adzayenera kuyambiranso chakudya chawo kuti athe kuwonjezera kuchuluka kwa mankhwala omwe ali ndi folic acid, niacin, thiamine ndi calcium, kuti athe kusowa kwawo m'thupi.