Ukuhamba kwi-gluten-free inokuba yeyona ndlela inkulu yezempilo kule minyaka ilishumi idlulileyo, kodwa kukho ukudideka malunga nokuba i-gluten iyingxaki kumntu wonke okanye nje abo baneemeko ezithile zonyango.
Kucacile ukuba abanye abantu kufuneka bakuphephe ngenxa yezizathu zempilo, njengabantu abanesifo se-celiac okanye ukunganyamezeli.
Nangona kunjalo, abaninzi kwihlabathi lezempilo kunye nokuphila kakuhle bacebisa ukuba wonke umntu kufuneka alandele ukutya okungekho gluten, nokuba banokunganyamezeli okanye akunjalo.
Oku kukhokelele izigidi zabantu ukuba bayeke i-gluten ngethemba lokunciphisa umzimba, ukuphucula isimo sabo sengqondo, kunye nokuba nempilo.
Sekunjalo, usenokuzibuza enoba ezi ndlela zixhaswa yinzululwazi.
Eli nqaku likuxelela ukuba i-gluten ingalunganga kuwe.
Uluhlu lwangaphakathi
Yintoni igluten?
Nangona isoloko ijongwa njengekhompawundi enye, i-gluten ligama elidityanisiweyo elibhekisa kwiindidi ezininzi ezahlukeneyo zeeproteni (prolamins) ezifumaneka kwingqolowa, irhasi, irye, kunye ne-triticale (umnqamlezo phakathi kwengqolowa kunye nerayi) ().
Iiprolamin ezahlukeneyo zikhona, kodwa zonke zihlobene kwaye zinezakhiwo ezifanayo kunye neempawu. Ezona prolamins ziphambili kwingqolowa ziquka igliadin kunye ne glutenin, ngelixa eyona inkulu kwibhali yihordein ().
Iiprotheni zeGluten, ezifana ne-glutenin kunye ne-gliadin, zi-elastic kakhulu, yiyo loo nto i-gluten-containing grains ifanelekile ukwenza isonka kunye nezinye izinto ezibhakiweyo.
Enyanisweni, i-gluten eyongezelelweyo ngohlobo lwemveliso engumgubo ebizwa ngokuba yi-gluten yengqolowa ebalulekileyo idla ngokudibaniswa kwizinto ezibhakiweyo ukwandisa amandla, ukukhula kunye nobomi beshelufu yemveliso egqityiweyo.
Iingqolowa kunye nokutya okuqukethe i-gluten zenza inxalenye enkulu, kunye nokutya okuqikelelwayo kwizidlo zaseNtshona malunga ne-5 ukuya kwi-20 grams ngosuku ().
Iiprotheyini zeGluten zixhathisa kakhulu kwi-protease enzymes ezaphula iiproteni kwindlela yakho yokugaya.
Iprotein engaphelelanga yokwetyisa ivumela iipeptides - iiyunithi ezinkulu zeprotheyini, ezizibhloko zokwakha zeprotheyini - ukuba zidlule kwinwebu yamathumbu amancinci ukuya kuwo wonke umzimba wakho.
Oku kunokubangela iimpendulo ze-immune eziye zaboniswa kwinani leemeko ezinxulumene ne-gluten, ezifana nesifo se-celiac ().
isishwankathelo
IGluten ligama eliqhelekileyo losapho lweeproteni ezibizwa ngokuba yiprolamins. Ezi proteni ziyakwazi ukumelana nokwetyisa komntu.
Ukunganyamezeli kweGluten
Eli gama libhekisa kwiintlobo ezintathu zeemeko ().
Nangona ezi meko zilandelayo zinokufana okuthile, ziyahluka kakhulu ngokwemvelaphi, uphuhliso kunye nobukhali.
Isifo seCeliac
Isifo se-Celiac sisifo sokuvuvukala kwe-autoimmune esibangelwa yimiba yofuzo kunye nokusingqongileyo. Ichaphazela malunga ne-1% yabemi behlabathi.
Nangona kunjalo, kumazwe afana neFinland, iMexico kunye nabemi abathile eMntla Afrika, ukuxhaphaka kuqikelelwa ukuba kuphezulu kakhulu - malunga ne-2-5% (, ).
Sisifo esinganyangekiyo esinxulumene nokusetyenziswa kweecereals ezinegluten kubantu abanovelwano. Nangona isifo se-celiac sibandakanya iinkqubo ezininzi emzimbeni wakho, sithathwa njengesifo sokuvuvukala kwamathumbu amancinci.
Ukufaka ezi ngqolowa kubantu abanesifo se-celiac yonakalisa i-enterocytes, iiseli ezibeka amathumbu akho amancinci. Oku kukhokelela kumonakalo wamathumbu, i-malabsorption yezondlo, kunye neempawu ezifana nokuncipha kobunzima kunye nohudo ().
Ezinye iintetho zesifo se-celiac ziquka i-anemia, i-osteoporosis, ukuphazamiseka kwe-neurological, kunye nezifo zesikhumba, ezifana ne-dermatitis. Nangona kunjalo abantu abaninzi abanesifo se-celiac abanako naziphi na iimpawu (,).
Esi sifo sifunyaniswa nge-intestinal biopsy - ithathwa "njengomgangatho wegolide" wokuxilonga isifo se-celiac - okanye ngovavanyo lwegazi kwii-genotypes ezithile okanye izilwa-buhlungu. Okwangoku, unyango kuphela lwesifo kukuphepha ngokupheleleyo i-gluten ().
Ukwaliwa yingqolowa
Ukwaliwa yingqolowa kuxhaphake kakhulu ebantwaneni, kodwa kunokuchaphazela nabantu abadala. Abantu abane-allergies yengqolowa banempendulo engaqhelekanga yokuzivikela kwiiprotheni ezithile kwingqolowa kunye neemveliso zengqolowa ().
Iimpawu zinokusuka kwi-nausea encinci ukuya kwi-anaphylaxis eyingozi kwaye ibeka ubomi esichengeni - enokubangela ubunzima bokuphefumla - emva kokusela ingqolowa okanye ukuphefumla umgubo wengqolowa.
Ukwaliwa kwengqolowa kwahlukile kwisifo se-celiac, kwaye kunokwenzeka ukuba ube neemeko zombini.
Ukwaliwa yingqolowa kudla ngokufunyaniswa ngabantu abakwaliwayo kusetyenziswa igazi okanye iimvavanyo zolusu.
Non-celiac gluten ubuntununtunu
Inani elikhulu labantu lichaza iimpawu emva kokutya i-gluten, nokuba abanaso isifo se-celiac okanye ingqolowa yokwaliwa ().
I-Non-celiac (NCGS) ifunyaniswa xa umntu engenayo enye yezi meko zingasentla kodwa usenayo iimpawu zesisu kunye nezinye iimpawu - ezifana nentloko, ukukhathala kunye neentlungu ezidibeneyo - xa zidla i-gluten ().
Isifo seCeliac kunye nokwaliwa kwengqolowa kufuneka kukhutshelwe ngaphandle xa uxilonga i-NCGS kuba iimpawu ziyadibana kuzo zonke ezi meko.
Njengabantu abanesifo se-celiac okanye i-allergies yengqolowa, abantu abane-NCGS babika iimpawu eziphuculweyo xa belandela ukutya okungekho gluten.
isishwankathelo
Ukunganyamezeli kwe-Gluten kubhekisela kwisifo se-celiac, i-wheat allergy kunye ne-CGS. Nangona ezinye iimpawu zidibana, ezi meko zinomohluko omkhulu.
Abanye abantu abanokuthi bazuze kwi-gluten-free diet
Uphando lubonise ukuba ukulandela ukutya okungekho gluten kuyasebenza ekunciphiseni iimpawu ezinxulumene neemeko ezininzi. Ezinye iingcali ziye zayinxulumanisa nothintelo lwezifo ezithile.
Isifo se-Autoimmune
Kukho iingcamango ezininzi malunga nokuba kutheni i-gluten ingabangela okanye ibangele izifo ezizimele, ezifana ne-Hashimoto's thyroiditis, uhlobo lwe-1 yeswekile, isifo se-Grave, kunye ne-rheumatoid arthritis.
Uphando lubonisa ukuba izifo ze-autoimmune zabelana ngeejini eziqhelekileyo kunye neendlela zokuzivikela komzimba kunye .
Ukulinganisa imolekyuli yindlela ecetyisiweyo njengendlela yokuba i-gluten iqalise okanye ikhulise isifo somzimba. Oku kuxa i-antigen yangaphandle - into ekhuthaza ukuphendula komzimba - ukwabelana ngokufana ne-antigens emzimbeni wakho ().
Ukutya ukutya okuqulethe ezi antigens ezifanayo kunokukhokelela ekuveliseni amajoni omzimba asabela kuzo zombini i-antigen eginyiweyo kunye nezicubu zomzimba wakho ().
Enyanisweni, isifo se-celiac sinxulumene nomngcipheko ophezulu wokuba nezinye izifo ezizimele kwaye zixhaphake kakhulu kubantu abanezinye izifo ezizimele ().
Ngokomzekelo, ukuxhaphaka kwesifo se-celiac kuqikelelwa ukuba kuphindwe kuphindwe kane kubantu abane-Hashimoto's thyroiditis - isifo esizimelayo - kuluntu jikelele ().
Ke ngoko, uphononongo oluninzi lubonisa ukuba ukutya okungekho gluten kuluncedo kubantu abaninzi abanezifo ezizimelayo ().
Eminye imiqathango
I-Gluten nayo idibaniswe nezifo zamathumbu, ezifana ne-IBS kunye nesifo sofuba (IBD), esibandakanya isifo sikaCrohn kunye ne-ulcerative colitis ().
Ukongezelela, kubonakaliswe ukuguqula iibhaktheriya zamathumbu kunye nokwandisa ukunyanzeliswa kwamathumbu kubantu abane-IBD kunye ne-IBS ().
Ekugqibeleni, uphando lubonisa ukuba ukutya okungekho gluten kunceda abantu abanezinye iimeko, ezifana ne-fibromyalgia, i-endometriosis, kunye ne-schizophrenia ().
isishwankathelo
Izifundo ezininzi zidibanisa i-gluten ekuqaliseni kunye nokuqhubekela phambili kwezifo ezizimelayo kwaye zibonisa ukuba ukuyiphepha kunokuba luncedo kwezinye iimeko, kuquka i-IBD kunye ne-IBS.
Ngaba wonke umntu kufuneka aphephe i-gluten?
Kucacile ukuba abantu abaninzi, njengabo banesifo se-celiac, i-CNS, kunye nezifo ezizimelayo, baxhamla kwi-gluten-free diet.
Sekunjalo, akucaci ukuba wonke umntu, nokuba sisiphi isimo sempilo, kufuneka atshintshe indlela atya ngayo.
Iithiyori ezininzi ziye zaphuhliswa ukucacisa ukuba kutheni umzimba womntu ungenakukwazi ukuphatha i-gluten. Olunye uphando lubonisa ukuba iinkqubo zokugaya ukutya kwabantu azizange ziguquke ukugaya uhlobo okanye inani leeprotheni eziziinkozo eziqhelekileyo kwizidlo zanamhlanje.
Ukongeza, ezinye izifundo zibonisa indima enokwenzeka kwezinye iiproteni zengqolowa, ezinje (iintlobo ezithile zecarbohydrates), i-trypsin amylase inhibitors, kunye ne-wheat germ agglutinins, ekufakeni isandla kwiimpawu ezinxulumene ne-CNS.
Oku kuphakamisa impendulo yebhayoloji enzima ngakumbi kwingqolowa ().
Inani labantu abathintela i-gluten liye landa kakhulu. Ngokomzekelo, idatha yase-US evela kwi-National Health and Nutrition Examination Survey (NHANES) ibonisa ukuba ukuxhaphaka kokuphepha ngaphezu kokuphindwe kathathu ukusuka kwi-2009 ukuya kwi-2014 ().
Kubantu abane-NCGS exeliweyo abaye bavavanywa ngokulawulwayo, ukuxilongwa kuqinisekiswa kuphela malunga ne-16-30% (,).
Nangona kunjalo, ngenxa yokuba izizathu zeempawu ze-NCGS azikaziwa kwaye ukuvavanywa kwe-NCGS akukagqibi, inani labantu abanokusabela kakubi kwi-gluten lihlala lingaziwa ().
Nangona kukho uxinzelelo olucacileyo kwihlabathi lezempilo kunye nokuphila kakuhle ukuphepha i-gluten kwimpilo yonke - echaphazela ukuthandwa kwe-gluten - kukho ubungqina obukhulayo bokuba ukuxhaphaka kwe-NCGS kuyanda.
Okwangoku, ekuphela kwendlela yokwazi ukuba ngaba uya kuzuza ngokwakho kwi-gluten-free diet emva kokulawula isifo se-celiac kunye nokwaliwa kwengqolowa kukuphepha i-gluten kwaye ubeke iliso kwiimpawu zakho.
isishwankathelo
Okwangoku, uvavanyo oluthembekileyo lwe-NCGS alufumaneki. Indlela yodwa yokubona ukuba uya kuzuza kwi-gluten-free diet kukuphepha i-gluten kwaye ubeke iliso kwiimpawu zakho.
Kutheni abantu abaninzi beziva ngcono
Kukho izizathu ezininzi zokuba kutheni abantu abaninzi beziva bengcono kwi-gluten-free diet.
Okokuqala, ukuphepha i-gluten ngokubanzi kubandakanya ukunciphisa ukungena kwe-gluten, njengoko ifumaneka kuluhlu olubanzi lokutya okucutshungulwayo, njengokutya okukhawulezayo, izinto ezibhakiweyo, kunye neesiriyeli ezineswekile.
Oku kutya akuqulathi i-gluten kuphela, kodwa ngokuqhelekileyo kuphezulu kwiikhalori, iswekile kunye namafutha angenampilo.
Abantu abaninzi bathi balahlekelwa ubunzima kwaye banentlungu edibeneyo encinci kwi-gluten-free diet. Kusenokwenzeka ukuba ezi zibonelelo zibangelwa kukungabandakanywa kokutya okungenampilo.
Ngokomzekelo, ukutya okuphezulu kwi-carbohydrates ecocekileyo kunye noshukela kuye kwadibaniswa nokuzuza ubunzima, ukukhathala, intlungu edibeneyo, imeko ephantsi, kunye neengxaki zokugaya ukutya, zonke iimpawu ezinxulumene ne-NCGS (,,,,).
Ukongeza, abantu bahlala bethatha indawo yokutya okune-gluten ngeendlela ezinempilo, njengemifuno, iziqhamo, amafutha anempilo, kunye neeprotheni, ezinokukhuthaza impilo kunye nokuphila kakuhle.
Ukongezelela, iimpawu zokugaya zingaphucula ngenxa yokunciphisa ukungeniswa kwezinye izithako eziqhelekileyo, ezifana neFODMAPs (i-carbohydrates ezidla ngokubangela imiba yokugaya ukutya njenge-bloating kunye negesi) ().
Nangona ukuphuculwa kweempawu kwi-gluten-free diet kunokunxulumana ne-NCGS, olu phuculo lunokuthi lube ngenxa yezizathu ezidweliswe ngasentla okanye indibaniselwano yezi zibini.
isishwankathelo
Ukusika ukutya okune-gluten kunokuphucula impilo ngenxa yezizathu ezininzi, ezinye zazo ezinokuthi zingahambelani ne-gluten.
Ngaba oku kutya kukhuselekile?
Nangona uninzi lwezempilo lucebisa ngenye indlela, ukulandela ukutya okungekho gluten kububulumko, nakubantu abangayidingiyo.
Ukusika ingqolowa kunye nezinye iinkozo okanye iimveliso ezine-gluten aziyi kuba nemiphumo emibi yempilo, nje ukuba ezi mveliso zitshintshwa ngokutya okunesondlo.
Zonke izondlo ezifumaneka kwi-gluten-containing grains, ezifana ne-vitamin B, i-fiber, i-zinc, i-iron kunye ne-potassium, inokutshintshwa ngokulula ngokulandela ifomula elungeleleneyo equka imifuno, iziqhamo, amafutha anempilo kunye nemithombo yeprotheni enesondlo.
Ngaba iimveliso ezingenagluten zisempilweni?
Kubalulekile ukuba uqaphele ukuba ngenxa yokuba into i-gluten-free ayithethi ukuba iphilile.
Iinkampani ezininzi zithengisa i-cookies ezingenagluten-free, iikeyiki, kunye nokunye ukutya okucutshungulwayo okunempilo kunoogxa babo abane-gluten.
Enyanisweni, uphando oluthile lufumene ukuba i-65% yabantu baseMelika bacinga ukuba ukutya okungekho gluten kunempilo, kwaye i-27% ikhetha ukuyidla ().
Nangona iimveliso ezingenagluten zibonakaliswe ukuba ziluncedo kwabo bazidingayo, azikho mpilweni kunezo zinegluten.
Kwaye ngelixa ulandela ukutya okungekho gluten kukhuselekile, gcinani engqondweni ukuba nayiphi na ukutya okuxhomekeke kakhulu ekutyeni okucutshungulwayo akunakwenzeka ukuba ibe naluphi na uncedo lwezempilo.
Ukongeza, sisazibuza ukuba ukwamkelwa koku kutya kunenzuzo kwimpilo yabantu ngaphandle kokunyamezelana.
Njengoko uphando kule ndawo lukhula, kunokwenzeka ukuba ubudlelwane phakathi kwe-gluten kunye nempembelelo yayo kwimpilo yonke iya kuqondwa ngcono. De kube ngoko, nguwe kuphela onokugqiba enoba ukukuphepha kuyingenelo kwiintswelo zakho zobuqu.
isishwankathelo
Nangona kukhuselekile ukulandela ukutya okungekho gluten, kubalulekile ukwazi ukuba iimveliso ezicutshungulwayo ngaphandle kwegluten azikho sempilweni kunezo zinegluten.
Umgca osezantsi
Ukulandela ukutya okungekho gluten kuyimfuneko kwabanye kunye nokukhetha kwabanye.
Ubudlelwane phakathi kwe-gluten kunye nempilo yonke bunzima kwaye uphando luyaqhubeka.
I-Gluten idibaniswe ne-autoimmune, ukugaya kunye nezinye iingxaki zempilo. Nangona abantu abanezi ngxaki kufuneka okanye baphephe i-gluten, akukacaci ukuba ukutya okungekho gluten kuyanceda abantu ngaphandle kokunyamezela.
Kuba okwangoku akukho vavanyo luchanekileyo lokunganyamezeli kwaye ukuphepha i-gluten akunabungozi kwimpilo, ungazama ukubona ukuba ikwenza uzive ungcono.
