Abanye bakwenza lokhu ngenxa ye-allergies noma ukungabekezelelani, kanti abanye bakhetha ukudla okungasanhlamvu ukuze behlise isisindo noma bathuthukise impilo yabo.
Le ndlela yokudla kukholakala ukuthi inikeza izinzuzo ezihlukahlukene zezempilo, kusukela ekugayeni okuthuthukisiwe kuya ekunciphiseni ukuvuvukala kanye namazinga kashukela egazini. Nokho, kungase kube nezihibe futhi kungase kungafaneleki kwabanye.
Lesi sihloko sibheka ngokujulile ukudla okungenanhlamvu, okuhlanganisa okuhle nokubi.
Kuyini ukudla okungenazinhlamvu?
Ukudla okungenanhlamvu kuqeda konke okusanhlamvu, kanye nokudla okuvela kuzo.
Lokhu kufaka okusanhlamvu okuqukethe i-gluten njengokolweni, isipelingi, ibhali, irye, ne-triticale, kanye nezinhlamvu ezingenayo i-gluten njengommbila omisiwe, amabele, irayisi, amabele, nama-oats.
Ukwengeza, ngokungafani nommbila omusha, obhekwa njengemifino enesitashi, ummbila omisiwe ubhekwa njengokusanhlamvu. Ngakho-ke, ukudla okwenziwe ngofulawa wommbila nakho kuyagwenywa.
Ukwengeza, abanye abantu bangase bakhethe ukungafaki izithako ezithathwe okusanhlamvu, njengesiraphu yerayisi noma isiraphu yommbila ene-fructose ephezulu. Nokho, lokhu akuyona imfuneko eqinile yokudla okunjalo.
isifinyezo
Ukudla okungenanhlamvu kuqeda konke okusanhlamvu, okuhlanganisa ukolweni, isipelingi, ibhali, i-rye, ummbila omisiwe, amabele, irayisi nama-oats, kanye nokudla - futhi ngezinye izikhathi ngisho nezithako ezitholakala kuwo.
Ungakulandela kanjani ukudla okungenazinhlamvu?
Ukuze ulandele ukudla okungenazo okusanhlamvu, kufanele ukhiphe konke okusanhlamvu, kanye nokudla okuvela kukho, ekudleni kwakho. Lokhu kuhlanganisa isinkwa, i-pasta, i-muesli, i-oatmeal, amaqebelengwane elayisi, okusanhlamvu kwasekuseni, amakhekhe namabhisikidi.
Sekushiwo lokho, izidlo eziningi ezingenazo okusanhlamvu zivumela amanani amancane ezinhlamvu zamanga, njenge-quinoa, i-amaranth, ne-buckwheat. Okusanhlamvu okungelona iqiniso kungalungiswa futhi kudliwe ngendlela efanayo nezinhlamvu, kodwa akubhekwa njengezinhlamvu ngokobuchwepheshe.
Ukudla okungenazo okusanhlamvu kungase kube nama-carbohydrate amancane ngokwemvelo, kodwa akudingekile. Labo abafuna ukufaka ama-carbs engeziwe bangawathola ezithelweni, kumifino, nemifino enesitashi, njengamazambane, u-squash, kanye nommbila omusha.
Akukho mingcele ekudleni okungewona okusanhlamvu.
Ngakho-ke, ungafaka inyama eningi, inhlanzi, amaqanda, amantongomane, imbewu, ushukela, amafutha noma ubisi njengoba uthanda - nakuba abasekeli bokudla okungekho okusanhlamvu bavame ukudikibala ukudla okugaywe ngokweqile.
isifinyezo
Ukudla okungenazo okusanhlamvu akufaki konke okusanhlamvu nemikhiqizo etholiwe, kodwa kuvumela amanani amancane okusanhlamvu okungamanga. Angafaka izithelo, imifino, inyama, amaqanda, ubisi, okusanhlamvu, amantongomane, imbewu, ushukela namafutha ngendlela othanda ngayo.
Izinzuzo zokudla okungenazinhlamvu
Ukudla okungenanhlamvu kunganikeza izinzuzo eziningi zezempilo.
Ingasiza ukwelapha izimo ezithile zempilo
Abantu abanezifo ezithile ze-autoimmune ngokuvamile balandela ukudla okungenanhlamvu. Izifundo eziningana zisekela ukusetshenziswa kwayo kulezi zimo.
Isibonelo, isifo se-celiac yisifo esizimele esithinta cishe i-1% yabantu baseNtshonalanga. Lokhu kubangela ukuthi umzimba wakho wenze iphutha le-gluten, iphrotheni ekukholweni, njengosongo, ethumela amasosha akho omzimba ekushayeleni ngokweqile (1).
Lokhu kungaholela ekuvuvukeni kwamathumbu, okungaholela ekuntulekeni okukhulu komsoco kanye nezinye izinkinga zokugaya ukudla. Abantu abanesifo se-celiac kufanele bakhiphe konke okusanhlamvu okuqukethe i-gluten ekudleni kwabo (2, 3).
Ngokunjalo, abanye abantu abazwani nokolweni futhi kufanele bakugweme konke ukudla okuqukethe. Abanye bangase bangakwazi ukubekezelela i-gluten noma ezinye izinhlanganisela ezitholakala okusanhlamvu ngaphandle kokuba nesifo se-celiac noma ukungezwani kukakolweni. (4).
Abantu abanokungabekezelelani kwe-gluten okunjalo bavame ukubika izimpawu ezinjengobuhlungu besisu, ukuqunjelwa, ukuqunjelwa, isifo sohudo, i-eczema, ikhanda elibuhlungu, noma ukukhathala lapho bedla okusanhlamvu futhi bangazuza ngokungazifaki ekudleni kwabo (5 , 6, seven, 8).
Ekugcineni, ocwaningweni lwamasonto ayisithupha lwabantu abanesifo samathumbu okuvuvukala, ukulandela ukudla okungenanhlamvu kuthuthukise izimpawu ku-73% wabahlanganyeli (9).
Kungase kunciphise ukuvuvukala
Okusanhlamvu kungabangela ukuvuvukala, okukholelwa ukuthi kuyimbangela yezifo eziningi ezingapheli.
Olunye ucwaningo lweshubhu, izilwane, kanye nezifundo zabantu luphakamisa ukuxhumana phakathi kokusetshenziswa nsuku zonke kukakolweni noma okusanhlamvu okugayiwe kanye nokuvuvukala okungapheli (11, 12, XNUMX).
Nokho, akuzona zonke izifundo ezivumayo (13).
Ukuntuleka kokuvumelana kungachazwa ngohlobo lokusanhlamvu olufunwayo. Isibonelo, ngenkathi okusanhlamvu okucolisisiwe kungandisa ukuvuvukala, okusanhlamvu okuphelele kubonakala kunomphumela omncane kakhulu ekuvuvukeni futhi, kwezinye izimo, kungase kunciphise (13, 14, 15, 16).
Ukwengeza, ukusika okusanhlamvu kungabangela abanye abantu ukuthi bakhulise inani noma izinhlobonhlobo zezithelo nemifino abayidlayo, okungasiza ekunciphiseni ukuvuvukala (17, 18, 19).
Kodwa-ke, kufanele kuqashelwe ukuthi okusanhlamvu okuphelele kungase kunikeze izinzuzo zabo zokulwa nokuvuvukala. Uma ungenaso isifo se-celiac, ukungezwani nokolweni, noma ukungabekezelelani kwe-gluten, cishe awudingi ukusika okusanhlamvu ngokuphelele ukuze ulwe ngokuphumelelayo nokuvuvukala (20).
Ingase ithuthukise ukwehla kwesisindo
Ukudla okungenazo okusanhlamvu kungase kukhuthaze ukwehla kwesisindo, mhlawumbe ngenxa yokuthi ngokwemvelo ayinakho okusanhlamvu okugayiwe okutholakala ekudleni okunekhalori ephezulu, okungenamsoco njengesinkwa esimhlophe, i-pasta emhlophe, i-pizza, ama-donuts, amakhukhi nezinye izinto ezibhakiwe.
Ukwengeza, ukususa iqembu lokudla ekudleni kwakho kunganciphisa inani lekhalori lakho lansuku zonke, okudala ukushoda kwekhalori okudingekayo ukuze ulahlekelwe isisindo.
Nokho ucwaningo lubonisa ngokucacile ukuthi inqobo nje uma udala ukushoda kwekhalori, uzolahlekelwa isisindo kungakhathaliseki ukuthi ukudla kwakho kuqukethe okusanhlamvu noma cha. Eqinisweni, ubufakazi bubonisa ukuthi ukudla okusanhlamvu kungakhuthaza ukwehla kwesisindo futhi kuthuthukise imetabolism yakho (21, 22, 23, 24).
Ngakho-ke, ukususa konke okusanhlamvu ekudleni kwakho akuyona imfuneko yokulahlekelwa isisindo.
Ingase yehlise ushukela wegazi
Okusanhlamvu ngokwemvelo kunama-carbohydrate amaningi.
Ngakho-ke, ukudla okusanhlamvu kungase kubangele izinkinga kubantu abanobunzima bokubhekana nenani elikhulu lama-carbohydrates okudla, njengalabo abanesifo sikashukela noma i-metabolic syndrome.
Izinhlamvu ezicolisisiwe, njengalezo ezitholakala kusinkwa esimhlophe, i-pasta emhlophe, nokunye ukudla okuningi okugayiwe, ziyinkinga kakhulu ngoba azinayo i-fiber.
Lokhu kuholela ekutheni zigaywe ngokushesha okukhulu, okuvame ukubangela ukwenyuka kushukela wegazi ngemuva nje kokudla (25, 26).
Lokho okushiwo, okusanhlamvu okugcwele i-fiber kungasiza ukuzinzisa futhi kuvimbele ukukhuphuka kukashukela egazini. Ngakho-ke, ukusika konke okusanhlamvu akuyona indlela yodwa yokwehlisa amazinga kashukela egazini (25, 27, 28).
Ezinye izinzuzo ezingaba khona
Ukudla okungenanhlamvu kungase futhi kunikeze ezinye izinzuzo zezempilo:
- Ingase ibe ngcono impilo yengqondo. Ucwaningo luye lwahlobanisa ukudla okuqukethe i-gluten nokukhathazeka, ukudangala, ukuphazamiseka kwemizwelo, i-ADHD, i-autism kanye ne-schizophrenia. Kodwa-ke, okwamanje akunakwenzeka ukwazi ukuthi okusanhlamvu kuyimbangela yalokhu kuphazamiseka (29, 30).
- Kungasiza ukukhulula ubuhlungu. Ukudla okungenazo i-Gluten kungasiza ekwehliseni izinhlungu ze-pelvic kwabesifazane abane-endometriosis, ukuphazamiseka okubangela ukuthi izicubu ezingaphakathi kwesibeletho zikhule ngaphandle kwayo (8, 31).
- Kungase kunciphise izimpawu ze-fibromyalgia. Ukudla okungenagluten kungasiza ekunciphiseni ubuhlungu obusabalele abantu abane-fibromyalgia (32).
Naphezu kwemiphumela yokuqala ethembisayo, izifundo ezengeziwe ziyadingeka ukuze kuqinisekiswe le miphumela.
Kufanele futhi kuqashelwe ukuthi eziningi zalezi zifundo zibheke kuphela umphumela wokusanhlamvu okuqukethe i-gluten. Abukho ubufakazi bokuthi udinga ukukhipha konke okusanhlamvu ekudleni kwakho ukuze uzuze lezi zinzuzo.
isifinyezo
Ukudla okungenanhlamvu kunganciphisa ukuvuvukala, kukhuthaze ukwehla kwesisindo, futhi kuthuthukise ukugaya kanye namazinga kashukela egazini. Ingase futhi isekele impilo yengqondo futhi ikhulule ubuhlungu kubantu abane-fibromyalgia noma i-endometriosis, nakuba ucwaningo olwengeziwe ludingeka.
Okungase kube nokubi
Ukudla okungenazinhlamvu nakho kungaba nokubi okuthile.
Kungase kwenyuse ingozi yokuqunjelwa
Ukudla okungenazo okusanhlamvu, ikakhulukazi okusanhlamvu okugcwele i-fiber, kungakhawulela ukudla kwakho i-fiber.
Izinhlamvu ezingacutshunguliwe ziwumthombo omuhle kakhulu we-fiber engancibiliki. Lolu hlobo lwefayibha lwengeza inqwaba esitulweni sakho, lwenza kube lula ukuthi ukudla kudlule emathunjini futhi kwehlise nengozi yokuqunjelwa (33).
Uma ulandela ukudla okungenazo okusanhlamvu, zama ukwandisa ukudla kwakho okunothe nge-fiber njengezithelo, imifino, okusanhlamvu, amantongomane nembewu ukuze unciphise le ngozi (34).
Inganciphisa ukudla okunomsoco
Izinhlamvu eziphelele ziwumthombo omuhle wezakhi, kuhlanganise ne-fiber, amavithamini B, insimbi, i-magnesium, i-phosphorus, i-manganese ne-selenium (35, 36, 37).
Ngakolunye uhlangothi, okusanhlamvu okucutshunguliwe, okuye kwasuswa i-bran negciwane, ayinayo iningi lama-fiber, amavithamini, amaminerali nezinye izinhlanganisela zezitshalo ezinenzuzo (38).
Ucwaningo lukhombisa ukuthi ukulandela ukudla okungenazinhlamvu ngokungadingekile kunganyusa ubungozi bokushoda kokudla okunomsoco, okuhlanganisa amavithamini B, okusansimbi kanye namaminerali okulandela umkhondo (39).
Ungakwazi ukukugwema lokhu ngokwezinga elithile ngokwandisa ukudla kwakho okusanhlamvu okungamanga njenge-quinoa, i-amaranth kanye ne-buckwheat, njengoba ngokuvamile iqukethe imisoco eminingi efana nezinhlamvu eziphelele (40, 41, 42).
Ukwengeza, ukwandisa ukudla kwakho okunye ukudla, njengezithelo, imifino, amantongomane, imbewu, okusanhlamvu, inyama, inhlanzi namaqanda, kungasiza ekwakheni imisoco okusanhlamvu okungasanikezi ngayo.
Kungase kube nemingcele ngokungadingekile
Nakuba ucwaningo lusekela izinzuzo zokungafaki okusanhlamvu okuthile ekudleni kwabantu abathile, ubufakazi bezinzuzo zokungabandakanyi okusanhlamvu kukho konke ukudla abukho.
Ukwengeza, izinzuzo eziningi zokudla okungenanhlamvu zingafinyelelwa ngendlela engabandakanyi ukunqamula iqembu lonke lokudla.
Ukwengeza, ukungabandakanyi konke okusanhlamvu ekudleni kwakho kunganciphisa ukuhlukahluka futhi kwenze ukudla kwakho kube nemingcele ngokungadingekile, okungenza le ndlela yokudla ingapheli ngokuhamba kwesikhathi.
Ukwengeza, ukudla okusanhlamvu okungadingekile ngaphansi kwesicathulo sezempilo kungase kukhuthaze ukulungiswa okwedlulele ekudleni okunempilo, okuyinto evamile kubantu abanokuziphatha okungahambi kahle kwe-orthorexic (43).
isifinyezo
Ukudla okungenazo okusanhlamvu kungakhawulela ukudla okunomsoco, kwandise ingozi yokuqunjelwa, futhi kube nzima ukukugcina isikhathi eside. Okusanhlamvu okunamademoni ngokungadingekile ngenxa yezizathu zempilo okucatshangelwa ukuthi kungakhuthaza nokuziphatha kokudla okune-orthorexic.
Ukudla okudliwayo
Izigaba zokudla ezilandelayo zingafakwa ekudleni okungenanhlamvu:
- Izithelo. Zonke izinhlobo zezithelo zivunyelwe, noma ngabe zintsha, zomisiwe noma ziqandisiwe.
- Imifino. Lezi zingadliwa ziluhlaza, ziphekwe noma zihlanganiswe namasaladi noma isobho. Ukudla okunesitashi njengamazambane, u-squash, nommbila omusha kuyizindawo ezinhle zokusanhlamvu okune-carb ephezulu.
- Imikhiqizo yezilwane ecebile ngamaprotheni. Lesi sigaba sihlanganisa inyama, inhlanzi, ukudla kwasolwandle, amaqanda nemikhiqizo yobisi njengobisi, ushizi kanye neyogathi.
- Ukudla kwezitshalo okucebile ngamaprotheni. Imifino, i-tofu, i-tempeh, i-edamame, i-natto, ubisi lwesoya, iyogathi yesoya, kanye nenyama yesidlo sasemini ngaphandle kwezithako zokusanhlamvu kungajatshulelwa ekudleni okungenanhlamvu.
- Ama-pseudocereals. Lokhu kufaka i-quinoa, i-buckwheat ne-amaranth.
- Amantongomane nembewu. Lokhu kuhlanganisa zonke izinhlobo zamantongomane nembewu, kanye namabhotela nofulawa owenziwe ngawo.
- Ufulawa nokudla okungekona okusanhlamvu. I-almond, i-flaxseed, i-chickpea, i-soy, i-lentil ebomvu kanye nofulawa kakhukhunathi, kanye nama-noodle, isinkwa nezinye izinto ezibhakwayo ezenziwe ngalezi zithako zivunyelwe.
- Amafutha. Lokhu kuhlanganisa amafutha omnqumo, ibhotela, amafutha kakhukhunathi namafutha kakotapheya.
Ungakhetha futhi ukufaka ama-marinades kanye nezingubo zesaladi njengamafutha angeziwe, kanye nama-sweeteners afana noshukela, isiraphu ye-maple noma uju. Noma kunjalo, uyakhuthazwa ukuthi ugxile ekudleni okuphelele okugayiwe kancane.
isifinyezo
Ukudla okungenanhlamvu kuvumela ukudla okuningi, inqobo nje uma kungenazinhlamvu. Lokhu kuhlanganisa izithelo, imifino, okusanhlamvu, inyama, inhlanzi, ukudla kwasolwandle, amaqanda, ubisi, okusanhlamvu mbumbulu, amantongomane, imbewu kanye nofulawa okungewona wokusanhlamvu.
Ukudla Okufanele Kugwenywe
Izidlo ezingenazo okusanhlamvu ngokuvamile azifaki izigaba zokudla ezilandelayo:
- Izimpahla ezibhakwa kakhulu: izinkwa, ama-bagels, ama-tortilla, ama-tacos, ama-pizza, njll. esekelwe okusanhlamvu
- Amakhekhe amaningi: ama-donuts, amakhukhi, ama-croissants, ama-muffin, njll. eyenziwe ngokusanhlamvu
- Ama-noodle amaningi: i-pasta, ama-noodle elayisi, ama-ramen noodle, ama-udon noodle, njll.
- Okusanhlamvu kwasekuseni: i-muesli, i-oatmeal, ukhilimu kakolweni, njll.
- Ufulawa osuselwe kucereal: ufulawa wezinjongo zonke, ufulawa wegraham, ufulawa wommbila nofulawa welayisi, nakho konke ukudla okwenziwe ngalo fulawa
- Ukudla okulula okuningi: ama-popcorn, ama-crackers, ama-muesli bars, ama-rice crackers, njll.
- Izidlo ezisekelwe kucereal: irayisi, i-orzo, i-millet, i-couscous, i-polenta, njll.
- Ukushintshwa kwenyama okusanhlamvu: setan, njll.
- Ezinye izindlela zobisi olusekelwe okusanhlamvu: ubisi lwe-oat, ubisi lwelayisi, njll.
Ungase futhi ufune ukugwema uphuzo oludakayo olusekelwe okusanhlamvu, njengobhiya, i-gin, i-whisky, i-sake, ne-scotch, kanye nokudla okuqukethe izithako ezithathwe okusanhlamvu, njengesiraphu yerayisi noma isiraphu yommbila ephezulu ye-fructose.
isifinyezo
Ukudla okungenazinhlamvu akufaki konke ukudla okuqukethe okusanhlamvu. Kungase futhi kukhawulele ukusetshenziswa kophuzo oludakayo olutholakala kuzinhlamvu noma ukudla okuqukethe izithako ezisuselwe okusanhlamvu.
Imenyu yesibonelo
Nansi imenyu evamile yezinsuku ezi-3 elungele ukudla okungenanhlamvu.
Jour 1
- Ukudla kwasekuseni: iqanda noma i-tofu iphisana ngemifino eminingi kanye nama-hash browns okwenziwa ekhaya
- Isidlo sasemini: isaladi ehlotshiswe ngemifino ozikhethele yona, i-amaranth ephekiwe, i-tofu ebhenyiwe noma i-salmon kanye ne-vinaigrette yokusajingijolo
- Isidlo sakusihlwa: i-coconut-lime curry enezimfanzi noma i-matempeh efakwe emanzini anosawoti embhedeni welayisi likakholifulawa
Jour 2
- Ukudla kwasekuseni: i-smoothie eyenziwe ngobisi (noma isitshalo esisekelwe esitshalweni, indawo engenazinhlamvu), umango oqandisiwe, imbewu yefilakisi, isipinashi futhi mhlawumbe nesipuni se-protein powder
- Isidlo sasemini: Ithanga Elimnandi, Isanqante, Nesobho likabhontshisi Omhlophe Kufakwe Amakhekhe Athosiwe
- Isidlo sakusihlwa: ubhatata obhakiwe, ufakwe upelepele, ummbila omusha, ulethisi oqoshiwe, i-guacamole ne-salsa
Jour 3
- Ukudla kwasekuseni: ama-quiches amancane wesipinashi
- Isidlo sasemini: Inyama engenangqondo noma i-veggie burger efakwe upelepele othosiwe, i-hummus, ukwatapheya kanye nesaladi ye-pasta ye-buckwheat
- Isidlo sakusihlwa: ama-noodle e-zucchini e-spiralized afakwe inyama noma i-tofu bolognese sauce, amantongomane athosiwe kaphayini kanye nemvubelo enomsoco noma i-parmesan
isifinyezo
Ukudla okungenamsoco okunomsoco kungahlanganisa izithelo, imifino, amantongomane, imbewu kanye nemifino, kanye nenyama, inhlanzi, ukudla kwasolwandle, amaqanda nemikhiqizo yobisi.
Ukudla Okulula Okungenayo Okusanhlamvu
Nayi eminye imibono elula kodwa enomsoco engenazo okusanhlamvu engakusiza phakathi kokudla:
- izithelo fresh nge yogurt
- umzila mix
- i-chia pudding
- amabhisikidi efilakisi ane tapenade yomnqumo
- i-smoothies
- izithelo ezingenazinhlamvu namantongomane
- Kale Chips
- i-humus nemifino
- ukudla okulula kwasolwandle
- ama-muffin kafulawa we-almond
- Ama-apula chips
- nut butter izithelo cwilisa
- i-yoghurt popsicles eyenziwe ekhaya
- amabhola kakhukhunathi, izinsuku namantongomane
isifinyezo
Kunezindlela eziningi zokufaka ukudla okulula ekudleni okungenanhlamvu. Izinhlanganisela ezingenhla zingasetshenziswa ukukusiza phakathi kokudla.
Iphuzu elibalulekile
Nakuba ukukhawulela okusanhlamvu okuthile kungaba yinzuzo ezimweni ezithile zempilo, ukusika zonke izinhlamvu akudingekile kubantu abaningi futhi kungase kube yingozi empilweni yakho.
Ukwengeza, izinzuzo ezicatshangwayo zokudla okungekho okusanhlamvu ngokuvamile zingafinyelelwa ngendlela engabandakanyi ukunqamula iqembu lonke lokudla ekudleni kwakho.
Ngakho-ke, kufanelekile ukucabangela ukuthi ngabe lokhu kudla kukunikeza izinzuzo ezingaphezu kokubi ngaphambi kokukunikeza ithuba.
Ingabe ukudla okungenanhlamvu okunempilo Konke odinga ukukwazi
Ukudla Okunganhlamvu: Okusanhlamvu kuyisisekelo sokudla kwesintu okuningi, kodwa inani elikhulayo labantu liyalinqamula leli qembu lokudla.
Abanye bakwenza lokhu ngenxa ye-allergies noma ukungabekezelelani, kanti abanye bakhetha ukudla okungasanhlamvu ukuze behlise isisindo noma bathuthukise impilo yabo.
Le ndlela yokudla kukholakala ukuthi inikeza izinzuzo ezihlukahlukene zezempilo, kusukela ekugayeni okuthuthukisiwe kuya ekunciphiseni ukuvuvukala kanye namazinga kashukela egazini. Nokho, kungase kube nezihibe futhi kungase kungafaneleki kwabanye.
Lesi sihloko sibheka ngokujulile ukudla okungenanhlamvu, okuhlanganisa okuhle nokubi.
Ukudla okungenakudla okusanhlamvu
Kuyini ukudla okungenazinhlamvu?
Ukudla okungenanhlamvu kuqeda konke okusanhlamvu, kanye nokudla okuvela kuzo.
Lokhu kufaka okusanhlamvu okuqukethe i-gluten njengokolweni, isipelingi, ibhali, irye, ne-triticale, kanye nezinhlamvu ezingenayo i-gluten njengommbila omisiwe, amabele, irayisi, amabele, nama-oats.
Ukwengeza, ngokungafani nommbila omusha, obhekwa njengemifino enesitashi, ummbila omisiwe ubhekwa njengokusanhlamvu. Ngakho-ke, ukudla okwenziwe ngofulawa wommbila nakho kuyagwenywa.
Ukwengeza, abanye abantu bangase bakhethe ukungafaki izithako ezithathwe okusanhlamvu, njengesiraphu yerayisi noma isiraphu yommbila ene-fructose ephezulu. Nokho, lokhu akuyona imfuneko eqinile yokudla okunjalo.
Ungakulandela kanjani ukudla okungenazinhlamvu?
Ukuze ulandele ukudla okungenazo okusanhlamvu, kufanele ukhiphe konke okusanhlamvu, kanye nokudla okuvela kukho, ekudleni kwakho. Lokhu kuhlanganisa isinkwa, i-pasta, i-muesli, i-oatmeal, amaqebelengwane elayisi, okusanhlamvu kwasekuseni, amakhekhe namabhisikidi.
Sekushiwo lokho, izidlo eziningi ezingenazo okusanhlamvu zivumela amanani amancane ezinhlamvu zamanga, njenge-quinoa, i-amaranth, ne-buckwheat. Okusanhlamvu okungelona iqiniso kungalungiswa futhi kudliwe ngendlela efanayo nezinhlamvu, kodwa akubhekwa njengezinhlamvu ngokobuchwepheshe.
Ukudla okungenazo okusanhlamvu kungase kube nama-carbohydrate amancane ngokwemvelo, kodwa akudingekile. Labo abafuna ukufaka ama-carbs engeziwe bangawathola ezithelweni, kumifino, nemifino enesitashi, njengamazambane, u-squash, kanye nommbila omusha.
Akukho mingcele ekudleni okungewona okusanhlamvu.
Ngakho-ke, ungafaka inyama eningi, inhlanzi, amaqanda, amantongomane, imbewu, ushukela, amafutha noma ubisi njengoba uthanda - nakuba abasekeli bokudla okungekho okusanhlamvu bavame ukudikibala ukudla okugaywe ngokweqile.
Izinzuzo zokudla okungenazinhlamvu
Ukudla okungenanhlamvu kunganikeza izinzuzo eziningi zezempilo.
Ingasiza ukwelapha izimo ezithile zempilo
Abantu abanezifo ezithile ze-autoimmune ngokuvamile balandela ukudla okungenanhlamvu. Izifundo eziningana zisekela ukusetshenziswa kwayo kulezi zimo.
Isibonelo, isifo se-celiac yisifo esizimele esithinta cishe i-1% yabantu baseNtshonalanga. Lokhu kubangela ukuthi umzimba wakho wenze iphutha le-gluten, iphrotheni ekukholweni, njengosongo, ethumela amasosha akho omzimba ekushayeleni ngokweqile (1).
Lokhu kungaholela ekuvuvukeni kwamathumbu, okungaholela ekuntulekeni okukhulu komsoco kanye nezinye izinkinga zokugaya ukudla. Abantu abanesifo se-celiac kufanele bakhiphe konke okusanhlamvu okuqukethe i-gluten ekudleni kwabo (2, 3).
Ngokunjalo, abanye abantu abazwani nokolweni futhi kufanele bakugweme konke ukudla okuqukethe. Abanye bangase bangakwazi ukubekezelela i-gluten noma ezinye izinhlanganisela ezitholakala okusanhlamvu ngaphandle kokuba nesifo se-celiac noma ukungezwani kukakolweni. (4).
Abantu abanokungabekezelelani kwe-gluten okunjalo bavame ukubika izimpawu ezinjengobuhlungu besisu, ukuqunjelwa, ukuqunjelwa, isifo sohudo, i-eczema, ikhanda elibuhlungu, noma ukukhathala lapho bedla okusanhlamvu futhi bangazuza ngokungazifaki ekudleni kwabo (5 , 6, seven, 8).
Ekugcineni, ocwaningweni lwamasonto ayisithupha lwabantu abanesifo samathumbu okuvuvukala, ukulandela ukudla okungenanhlamvu kuthuthukise izimpawu ku-73% wabahlanganyeli (9).
Kungase kunciphise ukuvuvukala
Okusanhlamvu kungabangela ukuvuvukala, okukholelwa ukuthi kuyimbangela yezifo eziningi ezingapheli.
Olunye ucwaningo lweshubhu, izilwane, kanye nezifundo zabantu luphakamisa ukuxhumana phakathi kokusetshenziswa nsuku zonke kukakolweni noma okusanhlamvu okugayiwe kanye nokuvuvukala okungapheli (11, 12, XNUMX).
Nokho, akuzona zonke izifundo ezivumayo (13).
Ukuntuleka kokuvumelana kungachazwa ngohlobo lokusanhlamvu olufunwayo. Isibonelo, ngenkathi okusanhlamvu okucolisisiwe kungandisa ukuvuvukala, okusanhlamvu okuphelele kubonakala kunomphumela omncane kakhulu ekuvuvukeni futhi, kwezinye izimo, kungase kunciphise (13, 14, 15, 16).
Ukwengeza, ukusika okusanhlamvu kungabangela abanye abantu ukuthi bakhulise inani noma izinhlobonhlobo zezithelo nemifino abayidlayo, okungasiza ekunciphiseni ukuvuvukala (17, 18, 19).
Kodwa-ke, kufanele kuqashelwe ukuthi okusanhlamvu okuphelele kungase kunikeze izinzuzo zabo zokulwa nokuvuvukala. Uma ungenaso isifo se-celiac, ukungezwani nokolweni, noma ukungabekezelelani kwe-gluten, cishe awudingi ukusika okusanhlamvu ngokuphelele ukuze ulwe ngokuphumelelayo nokuvuvukala (20).
Ingase ithuthukise ukwehla kwesisindo
Ukudla okungenazo okusanhlamvu kungase kukhuthaze ukwehla kwesisindo, mhlawumbe ngenxa yokuthi ngokwemvelo ayinakho okusanhlamvu okugayiwe okutholakala ekudleni okunekhalori ephezulu, okungenamsoco njengesinkwa esimhlophe, i-pasta emhlophe, i-pizza, ama-donuts, amakhukhi nezinye izinto ezibhakiwe.
Ukwengeza, ukususa iqembu lokudla ekudleni kwakho kunganciphisa inani lekhalori lakho lansuku zonke, okudala ukushoda kwekhalori okudingekayo ukuze ulahlekelwe isisindo.
Nokho ucwaningo lubonisa ngokucacile ukuthi inqobo nje uma udala ukushoda kwekhalori, uzolahlekelwa isisindo kungakhathaliseki ukuthi ukudla kwakho kuqukethe okusanhlamvu noma cha. Eqinisweni, ubufakazi bubonisa ukuthi ukudla okusanhlamvu kungakhuthaza ukwehla kwesisindo futhi kuthuthukise imetabolism yakho (21, 22, 23, 24).
Ngakho-ke, ukususa konke okusanhlamvu ekudleni kwakho akuyona imfuneko yokulahlekelwa isisindo.
Ingase yehlise ushukela wegazi
Okusanhlamvu ngokwemvelo kunama-carbohydrate amaningi.
Ngakho-ke, ukudla okusanhlamvu kungase kubangele izinkinga kubantu abanobunzima bokubhekana nenani elikhulu lama-carbohydrates okudla, njengalabo abanesifo sikashukela noma i-metabolic syndrome.
Izinhlamvu ezicolisisiwe, njengalezo ezitholakala kusinkwa esimhlophe, i-pasta emhlophe, nokunye ukudla okuningi okugayiwe, ziyinkinga kakhulu ngoba azinayo i-fiber.
Lokhu kuholela ekutheni zigaywe ngokushesha okukhulu, okuvame ukubangela ukwenyuka kushukela wegazi ngemuva nje kokudla (25, 26).
Lokho okushiwo, okusanhlamvu okugcwele i-fiber kungasiza ukuzinzisa futhi kuvimbele ukukhuphuka kukashukela egazini. Ngakho-ke, ukusika konke okusanhlamvu akuyona indlela yodwa yokwehlisa amazinga kashukela egazini (25, 27, 28).
Ezinye izinzuzo ezingaba khona
Ukudla okungenanhlamvu kungase futhi kunikeze ezinye izinzuzo zezempilo:
Naphezu kwemiphumela yokuqala ethembisayo, izifundo ezengeziwe ziyadingeka ukuze kuqinisekiswe le miphumela.
Kufanele futhi kuqashelwe ukuthi eziningi zalezi zifundo zibheke kuphela umphumela wokusanhlamvu okuqukethe i-gluten. Abukho ubufakazi bokuthi udinga ukukhipha konke okusanhlamvu ekudleni kwakho ukuze uzuze lezi zinzuzo.
Okungase kube nokubi
Ukudla okungenazinhlamvu nakho kungaba nokubi okuthile.
Kungase kwenyuse ingozi yokuqunjelwa
Ukudla okungenazo okusanhlamvu, ikakhulukazi okusanhlamvu okugcwele i-fiber, kungakhawulela ukudla kwakho i-fiber.
Izinhlamvu ezingacutshunguliwe ziwumthombo omuhle kakhulu we-fiber engancibiliki. Lolu hlobo lwefayibha lwengeza inqwaba esitulweni sakho, lwenza kube lula ukuthi ukudla kudlule emathunjini futhi kwehlise nengozi yokuqunjelwa (33).
Uma ulandela ukudla okungenazo okusanhlamvu, zama ukwandisa ukudla kwakho okunothe nge-fiber njengezithelo, imifino, okusanhlamvu, amantongomane nembewu ukuze unciphise le ngozi (34).
Inganciphisa ukudla okunomsoco
Izinhlamvu eziphelele ziwumthombo omuhle wezakhi, kuhlanganise ne-fiber, amavithamini B, insimbi, i-magnesium, i-phosphorus, i-manganese ne-selenium (35, 36, 37).
Ngakolunye uhlangothi, okusanhlamvu okucutshunguliwe, okuye kwasuswa i-bran negciwane, ayinayo iningi lama-fiber, amavithamini, amaminerali nezinye izinhlanganisela zezitshalo ezinenzuzo (38).
Ucwaningo lukhombisa ukuthi ukulandela ukudla okungenazinhlamvu ngokungadingekile kunganyusa ubungozi bokushoda kokudla okunomsoco, okuhlanganisa amavithamini B, okusansimbi kanye namaminerali okulandela umkhondo (39).
Ungakwazi ukukugwema lokhu ngokwezinga elithile ngokwandisa ukudla kwakho okusanhlamvu okungamanga njenge-quinoa, i-amaranth kanye ne-buckwheat, njengoba ngokuvamile iqukethe imisoco eminingi efana nezinhlamvu eziphelele (40, 41, 42).
Ukwengeza, ukwandisa ukudla kwakho okunye ukudla, njengezithelo, imifino, amantongomane, imbewu, okusanhlamvu, inyama, inhlanzi namaqanda, kungasiza ekwakheni imisoco okusanhlamvu okungasanikezi ngayo.
Kungase kube nemingcele ngokungadingekile
Nakuba ucwaningo lusekela izinzuzo zokungafaki okusanhlamvu okuthile ekudleni kwabantu abathile, ubufakazi bezinzuzo zokungabandakanyi okusanhlamvu kukho konke ukudla abukho.
Ukwengeza, izinzuzo eziningi zokudla okungenanhlamvu zingafinyelelwa ngendlela engabandakanyi ukunqamula iqembu lonke lokudla.
Ukwengeza, ukungabandakanyi konke okusanhlamvu ekudleni kwakho kunganciphisa ukuhlukahluka futhi kwenze ukudla kwakho kube nemingcele ngokungadingekile, okungenza le ndlela yokudla ingapheli ngokuhamba kwesikhathi.
Ukwengeza, ukudla okusanhlamvu okungadingekile ngaphansi kwesicathulo sezempilo kungase kukhuthaze ukulungiswa okwedlulele ekudleni okunempilo, okuyinto evamile kubantu abanokuziphatha okungahambi kahle kwe-orthorexic (43).
Ukudla okudliwayo
Izigaba zokudla ezilandelayo zingafakwa ekudleni okungenanhlamvu:
Ungakhetha futhi ukufaka ama-marinades kanye nezingubo zesaladi njengamafutha angeziwe, kanye nama-sweeteners afana noshukela, isiraphu ye-maple noma uju. Noma kunjalo, uyakhuthazwa ukuthi ugxile ekudleni okuphelele okugayiwe kancane.
Ukudla Okufanele Kugwenywe
Izidlo ezingenazo okusanhlamvu ngokuvamile azifaki izigaba zokudla ezilandelayo:
Ungase futhi ufune ukugwema uphuzo oludakayo olusekelwe okusanhlamvu, njengobhiya, i-gin, i-whisky, i-sake, ne-scotch, kanye nokudla okuqukethe izithako ezithathwe okusanhlamvu, njengesiraphu yerayisi noma isiraphu yommbila ephezulu ye-fructose.
Imenyu yesibonelo
Nansi imenyu evamile yezinsuku ezi-3 elungele ukudla okungenanhlamvu.
Jour 1
Jour 2
Jour 3
Ukudla Okulula Okungenayo Okusanhlamvu
Nayi eminye imibono elula kodwa enomsoco engenazo okusanhlamvu engakusiza phakathi kokudla:
Iphuzu elibalulekile
Nakuba ukukhawulela okusanhlamvu okuthile kungaba yinzuzo ezimweni ezithile zempilo, ukusika zonke izinhlamvu akudingekile kubantu abaningi futhi kungase kube yingozi empilweni yakho.
Ukwengeza, izinzuzo ezicatshangwayo zokudla okungekho okusanhlamvu ngokuvamile zingafinyelelwa ngendlela engabandakanyi ukunqamula iqembu lonke lokudla ekudleni kwakho.
Ngakho-ke, kufanelekile ukucabangela ukuthi ngabe lokhu kudla kukunikeza izinzuzo ezingaphezu kokubi ngaphambi kokukunikeza ithuba.