ʻO ka papaʻai Gluten-Free: Kahi Alakaʻi Hoʻomaka Me Ka Hoʻolālā ʻAi

Anter

• He aha ka Gluten?
• No ke aha maikaʻi ʻole ai ʻo Gluten no kekahi poʻe
• ʻO ka maʻi Celiac
• ʻO ka Sensitivity Gluten Non-Celiac
• Nā Mea ʻAi e Hōʻalo
• Nā Mea ʻai e ʻAi ai
• Nā kōkua olakino o kahi papaʻai Gluten-Free
• Hiki ke hōʻoluʻolu i nā ʻōuli Digestive
• Hiki iā ia ke hōʻemi i ka hoʻohaunaele maʻi i kēlā mau mea me ka maʻi Celiac
• Mei hoʻonui i ka ikehu
• Hiki iā ʻoe ke kōkua iā ʻoe e lilo i ka kaumaha
• Nā hopena maikaʻi ʻole
• Ka makaʻu o kahi Nutritional Deficit
• Konipōpō
• Kumukūʻai
• Hiki ke hana i ka launa pū ʻana i mea paʻakikī
• Papa Kuhikuhi Gluten-Free
• PōʻakahiEnglish
• Pōʻalua
• Pōʻakolu
• Pōʻahā
• Pōʻalima
• Pōʻaono
• Lāpule
• Kōkua Kōkua
• Ka Laina Lalo

ʻO ka papaʻai gluten-ʻole e pili ana i ka waiho ʻana i nā meaʻai i loaʻa ka protein gluten, me ka palaoa, ka rai a me ka palaoa.

ʻO ka hapa nui o nā noiʻi e pili ana i nā papaʻai gluten-ʻole i hana ʻia i ka poʻe me ka maʻi celiac, akā aia kekahi ʻano i kapa ʻia ka ʻike gluten e hoʻopilikia pū i nā pilikia me ka gluten.

Inā ʻaʻole ʻoe e hoʻomanawanui i ka gluten, a laila pono ʻoe e hōʻalo loa. Inā ʻaʻole, e ʻike ʻoe i ka pilikia nui a me nā hopena olakino maikaʻi (,).

Eia kahi alakaʻi piha i ka papaʻai gluten-ʻole, me kahi papa kuhikuhi mea ʻono. Akā ʻo ka mea mua, e hoʻomaka me nā kumu.

He aha ka Gluten?

ʻO Gluten kahi ʻohana o nā protein i loaʻa i ka palaoa, bale, rai a me nā pela.

ʻO kona inoa mai ka huaʻōlelo Latina no ka "glue," ʻoiai e hāʻawi ana i ka palaoa i kahi kūpaʻa paʻa ke hui ʻia me ka wai.

Kōkua kēia waiwai like lemu i ka gluten e hana i kahi pūnaewele paʻa e hāʻawi i ka berena i ka hiki ke ala aʻe ke kahu ʻia. Hāʻawi pū ia i ka palaoa i kahi ʻano ʻono a ʻoluʻolu hoʻi ().

Minamina, ʻoluʻolu ka poʻe he nui ma hope o ka ʻai ʻana i nā meaʻai i loaʻa ka gluten. ʻO ka hopena koʻikoʻi loa i kapa ʻia ʻo celiac disease.

ʻO ka maʻi Celiac kahi maʻi autoimmune kahi e kuhi hewa ai ke kino iā ia iho. Hoʻopili ka maʻi Celiac i ka 1% o ka heluna kanaka a hiki ke hōʻino i nā ʻōpū ().

Inā hōʻoluʻolu ʻoe i ka ʻai ʻana i ka gluten, ʻoi aku ka maikaʻi e haʻi aku i kāu kauka.

ʻO kēia nā ala maʻamau e hōʻoia ai no ka maʻi celiac ():

• Hōʻike koko. E nānā kahi hoʻāʻo koko i nā mea ʻino e hana hewa ʻole me ka protein gluten. ʻO kahi hōʻike tTG-IgA ka hōʻike maʻamau.
• ʻO Biopsy mai kou ʻōpū liʻiliʻi. ʻO ka poʻe me kahi hōʻoia koko maikaʻi e pono e loaʻa kahi biopsy. He hana kēia e lawe ʻia ai kahi mea liʻiliʻi kikoʻī mai kou ʻōpū a nānā ʻia no ka pohō.

ʻOi aku ka maikaʻi e hoʻāʻo no ka maʻi celiac ma mua o ka hoʻāʻo ʻana i kahi papaʻai gluten-ʻole. Inā ʻole, e paʻakikī ka haʻi ʻana o kāu kauka inā loaʻa ʻoe i ka maʻi celiac a i ʻole.

ʻO ka poʻe i loaʻa ʻole i ka maʻi celiac akā manaʻo lākou hiki ke makaʻala i ka gluten hiki ke hoʻāʻo i kahi papaʻai gluten-free koʻikoʻi no kekahi mau pule e ʻike inā hoʻomaikaʻi ko lākou mau ʻōuli. E ʻimi pono i ke kōkua mai ke kauka a i ʻole ka mea hānai.

Ma hope o kekahi mau pule, hiki iā ʻoe ke hoʻolauna hou i nā meaʻai i loaʻa ka gluten i kāu papaʻai a hoʻāʻo no nā ʻōuli. Inā kōkua ʻole kahi papaʻai gluten-ʻole i kāu mau hōʻailona, ​​malia paha aia kekahi mea ʻē aʻe e hoʻopilikia nei i kāu pilikia digestive.

ʻO Gluten kahi ʻohana o nā protein i loaʻa i kekahi mau hua. ʻO ka ʻai ʻana ke kumu o nā hopena weliweli i ka poʻe me ka maʻi celiac a me ka ʻike gluten.

No ke aha maikaʻi ʻole ai ʻo Gluten no kekahi poʻe

Hiki i ka hapanui o ka poʻe ke ʻai i ka gluten me ka loaʻa ʻole o nā hopena ʻaoʻao.

Eia nō naʻe, ʻaʻole hiki i ka poʻe me ka intolerance gluten a i ʻole celiac maʻi ke hoʻomanawanui iā ia.

ʻO ka poʻe me nā maʻi ʻē aʻe e like me ka allergy o ka palaoa a me ka ʻike non-celiac gluten ʻike pinepine hoʻi i ka gluten.

Ma waho o kahi maʻi āpau, aia he kumu nui ʻelua e makemake ai kekahi e hōʻalo i ka gluten.

ʻO ka maʻi Celiac

Hoʻopili ka maʻi Celiac i 1% o ka poʻe ma ka honua holoʻokoʻa ().

He maʻi autoimmune ia e kuhi hewa ai ke kino i ka gluten ma ke ʻano he hoʻoweliweli haole. No ka wehe ʻana i kēia "hoʻoweliweli," hoʻonāukiuki ke kino a hoʻouka i nā protein gluten.

Minamina, hoʻopōʻino kēia hoʻouka kaua i nā wahi a puni, e like me ka pā o ka ʻōpū. Hiki i kēia ke alakaʻi i nā hemahema o ka momona, nā pilikia digestive koʻikoʻi a me ka anemia, a me ka hoʻonui ʻana i ka makaʻi o nā maʻi ʻino ().

ʻIke pinepine ka poʻe me ka maʻi celiac i ka ʻeha o ka ʻōpū ʻoi loa, diarrhea, constipation, rashes o ka ʻili, ʻoluʻolu o ka ʻōpū, bloating, weight loss, anemia, luhi a me ke kaumaha ().

ʻO ka mea hoihoi, ʻaʻole ʻike kekahi poʻe me ka maʻi celiac i nā ʻōuli o ka digestive. Ma kahi o, ʻike paha lākou i nā ʻōuli ʻē aʻe e like me ka luhi, kaumaha a me ka anemia.

Eia nō naʻe, maʻamau kēia mau ʻōuli i nā ʻano olakino ʻē aʻe, e paʻakikī ana i ka maʻi celiac ().

ʻO ka Sensitivity Gluten Non-Celiac

Manaʻo ʻia ka noʻonoʻo non-celiac gluten e hoʻopili i ka 0.5-1% o nā kānaka ().

ʻO ka poʻe i hoʻohālikelike ʻia me ka ʻole o ka celiac gluten sensitivity ʻaʻole e hōʻoia i ka maikaʻi no ka maʻi celiac a i ʻole ka allergy palaoa. Eia naʻe, ʻoluʻolu ʻole lākou ma hope o ka ʻai ʻana i ka gluten ().

ʻO nā ʻōuli o ka non-celiac gluten ʻike e like me nā maʻi o celiac a komo pū me ka ʻeha o ka ʻōpū, ka momona, nā loli o ka ʻōpū, ka luhi a me ka eczema a i ʻole kahi ʻāwīwī ().

Eia naʻe, kontroversial loa ka non-celiac gluten ʻike. Manaʻo kekahi poʻe loea i kēia ʻano ʻike, ʻoiai ka manaʻo o kekahi aia ia i nā poʻo o nā kānaka.

ʻO kahi laʻana, ua hoʻāʻo kekahi noiʻi i kēia kumumanaʻo ma 35 mau kānaka me ka non-celiac gluten ʻike. Ua hāʻawi nā ʻepekema i ka poʻe komo i ka palaoa manuahi a gluten a me ka palaoa i hoʻokumu ʻia i ka palaoa i nā manawa kaʻawale me ka ʻole o ka ʻike ʻana iā lākou.

Ua ʻike lākou ʻaʻole hiki i ʻelua hapakolu o ka poʻe ke haʻi i ka ʻokoʻa ma waena o ka palaoa gluten-ʻole a me ka palaoa i hoʻokumu ʻia me ka palaoa. ʻO ka ʻoiaʻiʻo, kokoke i ka hapalua o ka poʻe i komo i loaʻa nā ʻōuli ʻoi aku ka maikaʻi ma hope o ka ʻai ʻana i ka palaoa ʻole gluten (9).

Eia kekahi, hiki ke hoʻokumu ʻia kēia mau ʻōuli e nā mea hoʻonāukiuki ʻē aʻe e like me FODMAPS - nā kolokolo liʻiliʻi e hiki ai ke pilikia i ka digestive ().

Eia nō naʻe, hōʻike kekahi mau hōʻike e ʻike ka ʻike gluten ().

I ka hopena o ka lā, ua hui pū ʻia nā hōʻike e pili ana i ka non-celiac gluten. Eia nō naʻe, inā manaʻo ʻoe ke hōʻoluʻolu nei ka gluten iā ʻoe, ʻoi aku ka maikaʻi e hōʻike i kāu kauka.

Hiki i ka hapanui o ka poʻe ke ʻae i ka gluten, akā ke kumu ia o nā pilikia i ka poʻe me ka maʻi celiac a me ka ʻike non-celiac gluten.

Nā Mea ʻAi e Hōʻalo

Hiki i ka hōʻalo ʻana i ka gluten ke paʻakikī.

ʻO kēia no ka mea i loaʻa i nā mea hoʻohui maʻamau i hoʻohui ʻia i nā meaʻai.

ʻO kēia nā kumu kumu nui o ka gluten i ka papaʻai:

• ʻO nā meaʻai e like me ka palaoa e like me ka palaoa palaoa, palaoa palaoa, pela ʻia, durum, kamut a me semolina
• ʻO Barley
• Rye
• Triticale
• Malt
• ʻO ka hū a Brewer

Ma lalo iho nei kekahi mau meaʻai i loaʻa nā mea hoʻohui me ka gluten i hoʻohui ʻia iā lākou:

• Palaoa. ʻO ka berena a ka palaoa.
• Pasta. Pasta-ma muli pasta.
• ʻAla palaoa. Inā ʻaʻole inoa ʻole ka gluten.
• Nā mea i hoʻomoʻa ʻia. Nā keke, nā kuki, nā muffins, pizza, nā palaoa a me nā pā.
• Mea ʻai māmā. Kāpena, nā kīʻaha muesli, nā pahūpahū, nā meaʻai kūpono mua i pūʻolo ʻia, nā nati i hoʻomoʻa ʻia, nā ʻono a me nā popcorn, nā pretzels.
• Nā Sauce Mīkini kope, mea ʻai teriyaki, mea ʻono hoisin, marinades, nā salakeke.
• Mea inu. ʻO ka pia, nā mea inu waiʻona ʻono.
• Nā meaʻai ʻē aʻe. Couscous, broth (ke ʻole i kapa inoa ʻia me ka gluten-ʻole).

ʻO ke ala maʻalahi e hōʻalo i ka gluten e ʻai i nā mea pono ʻole, hoʻokahi meaʻai. Inā ʻole, pono ʻoe e heluhelu i nā lepili ʻai o ka hapa nui o nā meaʻai āu e kūʻai ai.

ʻAno kūlohelohe ʻole ʻia nā Oats. Eia nō naʻe, hoʻohaumia pinepine ʻia lākou me ka gluten, no ka mea hiki ke hana ʻia i loko o ka hale hana like me nā meaʻai ma ka palaoa ().

ʻO ka hōʻalo loa ʻana i ka gluten hiki ke lilo i mea paʻakikī, no ka mea, ʻike ʻia i nā meaʻai maʻamau. ʻO ke ala ʻoi loa e hōʻalo loa iā ia e ʻai i nā meaʻai āpau.

Nā Mea ʻai e ʻAi ai

Nui nā koho gluten-ʻole e ʻae iā ʻoe e leʻaleʻa i nā meaʻai olakino a maikaʻi.

ʻO nā meaʻai aʻe he gluten-kūlohelohe:

• Nā ʻiʻo a me nā iʻa. ʻO nā ʻiʻo a me nā iʻa āpau, koe wale nā ​​ʻiʻo i hoʻomoʻa ʻia a i uhi ʻia.
• Huamoa. ʻO nā ʻano hua manu āpau he gluten-kūlohelohe.
• Hale waiū. Nā huahana waiū poloka, e like me ka waiū maʻamau, yogurt maʻamau a me nā paʻi waiū. Eia nō naʻe, ua hoʻohui paha nā huahana waiū ʻono i nā mea hoʻohui i loaʻa ka gluten, no laila pono ʻoe e heluhelu i nā lepili meaʻai.
• Nā huaʻai a me nā mea kanu. ʻAʻohe kūlohelohe nā huaʻai a me nā mea kanu a pau i ka gluten.
• Nā mānoanoa. ʻO Quinoa, laiki, buckwheat, tapioca, sorghum, kulina, millet, amaranth, arrowroot, teff a me nā oats (inā inoa ʻole gluten).
• Nā Starches a me nā palaoa. ʻO kaʻuala, palaoa ʻuala, kulina, palaoa kulina, palaoa moa, palaoa soy, ʻai almond / palaoa, palaoa niu a me ka palaoa tapioca.
• Nā hua a me nā hua. Nā hua kukui a me nā ʻanoʻano.
• Hoʻolahalaha a me nā aila. Pau nā aila mea kanu a me ka bata.
• Nā mea kanu a me nā mea ʻala. ʻO nā mea kanu a me nā mea ʻala āpau.
• Mea inu. ʻO ka nui o nā mea inu, koe wale no ka pia (koe ke ʻole inoa ʻia me he gluten-ʻole).

Inā kānalua loa ʻoe inā loaʻa ka gluten i kahi mea ʻai, ʻoi aku ka maikaʻi o ka heluhelu ʻana i nā lepili ʻai.

ʻO ka papaʻai gluten-free he nui nā koho. ʻAe kēia iā ʻoe e hana i nā ʻano papa hana olakino a ʻono hoʻi.

Nā kōkua olakino o kahi papaʻai Gluten-Free

He nui nā pono o ka papaʻai gluten-manuahi, keu hoʻi no kekahi me ka maʻi celiac.

Eia nā pono nui o ka papaʻai gluten-ʻole:

Hiki ke hōʻoluʻolu i nā ʻōuli Digestive

Hoʻāʻo ka hapa nui o ka poʻe i ka papaʻai gluten-ʻole e mālama i nā pilikia digestive.

Hoʻopili kēia i ka bloating, diarrhea a i ʻole constipation, gas, luhi a me nā ʻōuli ʻē aʻe he nui.

Ua hōʻike ʻia nā noiʻi ʻana ma hope o ka papaʻai gluten-ʻole hiki ke kōkua i ka hōʻoluʻolu i nā hōʻailona digestive no ka poʻe me ka maʻi celiac a me ka ʻike non-celiac gluten (,).

I hoʻokahi noiʻi, 215 poʻe me ka maʻi celiac i ukali i ka papaʻai gluten-ʻole no ʻeono mahina. Ua kōkua nui ka papaʻai i ka hōʻemi ʻana i ka ʻeha o ka ʻōpū a me ke alapine o ka maʻi pākī, nausea a me nā ʻōuli ʻē aʻe ().

Hiki iā ia ke hōʻemi i ka hoʻohaunaele maʻi i kēlā mau mea me ka maʻi Celiac

ʻO ke kuni he hana kūlohelohe ia e kōkua ai i ke kino e mālama a hoʻōla i ka maʻi.

I kekahi manawa hiki i ka mumū ke puka i waho o ka lima a me nā pule hope, mahina a i ʻole mau makahiki. ʻIke ʻia kēia ma ke kahe mau a hiki i nā pilikia olakino like ʻole ().

Hiki i kahi papaʻai gluten-ʻole ke kōkua i ka hōʻemi ʻana i ka mumū mau o ka poʻe me ka maʻi celiac.

Ua hōʻike ʻia kekahi mau noiʻi e hiki i ka papaʻai gluten-ʻole ke hōʻemi i nā māka o ka mumū e like me nā pae antibody. Hiki iā ia ke kōkua i ka hōʻino ʻana i ka ʻōpū i hōʻino ʻia e ka mumū e pili ana i ka gluten i kēlā mau mea me ka maʻi celiac (,).

ʻO nā kānaka me ka non-celiac gluten-sensitive a haʻahaʻa haʻahaʻa paha o ka momona. Eia naʻe, ʻaʻole maopopo loa inā hiki i kahi papaʻai gluten-ʻole ke hōʻemi i ka mumū i kēia poʻe ().

Mei hoʻonui i ka ikehu

ʻO ka poʻe me ka maʻi celiac ʻike pinepine lākou i ka luhi, lohi a i ʻole ka ʻike ʻana i ka "fog lolo" (,).

Hoʻokumu ʻia kēia mau ʻōuli e nā hemahema o ka momona ma muli o ka hōʻino ʻana i ka ʻōpū. ʻO kahi laʻana, hiki i kahi hemahema hao ke alakaʻi i ka anemia, ka mea maʻamau i ka maʻi celiac ().

Inā loaʻa ʻoe i ka maʻi celiac, ke hoʻololi nei i ka papaʻai gluten-ʻole e kōkua i ka hoʻonui ʻana i kāu pae ikehu a hoʻokau iā ʻoe mai ka luhi a lohi ().

Ma kahi noiʻi me 1,031 poʻe me ka maʻi celiac, 66% o lākou i hoʻopiʻi no ka luhi. Ma hope o ka hāhai ʻana i ka papaʻai gluten-ʻole, 22% wale nō ka poʻe i ʻike i ka luhi ().

Hiki iā ʻoe ke kōkua iā ʻoe e lilo i ka kaumaha

ʻAʻole ia he mea maʻamau ke lilo o ke kaumaha ke hoʻomaka ʻoe i ka hahai ʻana i ka papaʻai gluten-ʻole.

ʻO kēia no ka mea hoʻopau ia i nā meaʻai nui ʻole e hoʻohui i nā calorie i makemake ʻole ʻia i ka papaʻai. Hoʻololi pinepine ʻia kēia mau meaʻai e nā hua, nā mea ʻai a me nā protein protein.

Eia nō naʻe, mea nui e hōʻole i nā meaʻai "gluten-free" i hana ʻia e like me nā pōpō, nā pā a me nā meaʻai māmā, no ka mea hiki iā lākou ke hoʻohui koke i nā calorie he nui i kāu papaʻai ().

E kia i ka ʻai ʻana i nā meaʻai āpau, nā mea i hana ʻole ʻia e like me nā huaʻai, nā mea ʻai a me nā protein protein.

Hiki i kahi papaʻai gluten-ʻole ke hāʻawi i nā pono olakino he nui, keu hoʻi no ka poʻe me ka maʻi celiac. Hiki ke kōkua i ka hōʻoluʻolu i nā hōʻailona digestive, hoʻemi i ka mumū mau, hoʻonui i ka ikehu a paipai i ka pohō kaumaha.

Nā hopena maikaʻi ʻole

ʻOiai ke ʻano o nā pono olakino, hiki i kahi papaʻai gluten-free ke loaʻa i kekahi mau downsides.

Eia kekahi mau hopena maikaʻi ʻole o ka papaʻai gluten-ʻole:

Ka makaʻu o kahi Nutritional Deficit

ʻO ka poʻe i loaʻa i ka maʻi celiac i ka makaʻu i nā hemahema o ke olakino.

Hoʻopili kēia i nā hemahema i ka fiber, iron, calcium, vitamin B12, folate, zinc, vitamins A, D, E a me K a me nā mea hou aku ().

ʻO ka mea hoihoi, ua ʻike pū kekahi nā noiʻi ʻana ma hope o ka papaʻai gluten-ʻole hiki ke kōkua i ka mālama ʻana i nā hemahema o ke kino (,).

ʻO kēia no ka mea ʻo ka poʻe ma ka papaʻai gluten-ʻole e koho i nā meaʻai i hana ʻia i kapa ʻia ʻo "gluten-free" ma luna o nā meaʻai momona e like me nā huaʻai a me nā mea kanu ().

Eia kekahi, ʻo nā mana he nui gluten-ʻole o nā meaʻai i hoʻopaʻa ʻole ʻia me nā huaora B, e like me folate.

ʻOiai ʻo ka palaoa paʻa ka waiwai nui o nā huaora B, hiki i ka poʻe ma ka papaʻai gluten-ʻole ke makaʻu i ka hemahema no kēia mau wikamina. Pili kēia i nā wahine hāpai me ka maʻi celiac, ʻoiai he mea nui nā wikamina B no ka ulu ʻana o kahi pēpē olakino ().

Konipōpō

ʻO ka Constipation kahi hopena hopena maʻamau ma ka papaʻai gluten-ʻole.

Hoʻopau nā papaʻai Gluten-ʻole i nā kumuwaiwai punahele he nui e like me ka berena, bran a me nā huahana kumu lāʻau ʻē aʻe. ʻO ka ʻai ʻana i kahi papaʻai momona e kōkua ai i ka hoʻoikaika i ka neʻe ʻana o ka ʻōpū (,).

Hoʻohui ʻia, nui nā gluten-free substitutes no nā huahana hoʻokumu palaoa i haʻahaʻa i ka fiber. ʻO kēia paha kekahi kumu no ke kumu o ka paʻa ʻana o ka constipation ma ka papaʻai gluten-ʻole (,).

Inā ʻike ʻoe i ka constipation ma ka papaʻai gluten-ʻole, e manaʻo e ʻai i nā hua momona a me nā mea kanu, e like me ka broccoli, nā pi, nā lihi, nā huina a me nā hua a Brussels.

Kumukūʻai

Hiki ke paʻakikī ka ukali ʻana i ka papaʻai gluten-free i kahi budget paʻa.

Hōʻike ka noiʻi he ʻelua a me ka hapa manawa ka ʻoi aku o ke kumukūʻai o nā meaʻai gluten ma mua o kā lākou mau hoa maʻamau ().

ʻO kēia no ka mea kūʻai nā meaʻai gluten-free i nā mea hana i ke kālā hou aʻe. ʻO kahi laʻana, pono nā meaʻai gluten-ʻole e hele i ka hoʻokolohua paʻakikī a hōʻole i ka haumia.

Inā ʻoe ma kahi moʻohelu paʻa, e hoʻāʻo e ʻai hou i nā meaʻai āpau, no ka mea, ua emi ke kumu kūʻai.

Hiki ke hana i ka launa pū ʻana i mea paʻakikī

Hoʻohuli ka nui o nā hanana kaiaulu i ka meaʻai.

Hiki i kēia ke lilo i mea paʻakikī e launa pū ke pili ʻoe i ka papaʻai gluten-ʻole. ʻOiai he nui nā hale ʻaina ʻaʻohe gluten-options, aia nō kahi makaʻu o ka ʻai i hoʻohaumia ʻia me nā meheu o ka gluten ().

ʻO ke kaumaha, ua ʻike ʻia nā noiʻi ma kahi o 21% o ka poʻe me ka maʻi celiac e hōʻalo i nā hanana kaiaulu i hiki ai iā lākou ke pili i kā lākou papaʻai gluten-free ().

I ʻōlelo ʻia, hiki iā ʻoe ke launa pū ʻoiai e hahai ana i ka papaʻai gluten-ʻole. Pono ia i kahi hoʻomākaukau keu hou ma mua.

ʻO kahi laʻana, inā ʻoe e ʻai ana i waho, e kāhea i ka hale ʻaina ma mua e ʻike inā he koho gluten-ʻole kā lākou. Inā ʻoe e hele nei i kahi hui kaiaulu, pono paha ʻoe e lawe i kāu meaʻai ponoʻī.

ʻO ka poʻe e ukali i ka papaʻai gluten-ʻole e makaʻu paha i ka hemahema o ka meaʻai a me ka makaʻu i ka constipation. Ma hope o ka papaʻai gluten-ʻole hiki ke lilo i pipiʻi loa a hana i nā hanana kaiapuni paʻakikī.

Papa Kuhikuhi Gluten-Free

Eia kahi papa kuhikuhi hāpana me nā meaʻai ʻono a me ka gluten.

Aloha e kuapo i nā manaʻo ʻai e like me kou makemake.

PōʻakahiEnglish

• ʻAina kakahiaka: ʻO ka pudding seed chia i ka pō - 2 tbsp (28 gram) mau hua chia, 1 kīʻaha (240 ml) Greek yogurt a me 1/2 tsp vanilla extract me nā hua i kālai ʻia i koho ʻia. E noho i loko o kahi pola a ipu Mason paha i ka pō.
• ʻAina awakea: ʻO ka moa, ka palaoa a me ka mea ʻai veggie.
• ʻAina ahiahi: ʻO Steac tacos - steak, mushroom a me ka spinach i lawelawe ʻia i nā tortillas kānana gluten-ʻole.

Pōʻalua

• ʻAina kakahiaka: Omelet me nā mea kanu.
• ʻAina awakea: ʻO ka saladi Quinoa me nā ʻōmato i kālai ʻia, kukama, spinach a me ka avocado.
• ʻAina ahiahi: Hāʻawi ʻia nā skewers ʻōmaʻu me ka saladi māla.

Pōʻakolu

• ʻAina kakahiaka: Oatmeal me 1/4 kīʻaha (31 gram) o nā hua.
• ʻAina awakea: Tuna a me ka salakeke hua moa i hoʻolapalapa ʻia.
• ʻAina ahiahi: Hoʻomaʻaka ka moa a me ka broccoli - ka moa a me ka broccoli i kālua ʻia i ka aila ʻoliva a me ka soy soy soy sauce a i ʻole tamari. Hāʻawi ʻia me kahi ʻaoʻao laiki.

Pōʻahā

• ʻAina kakahiaka: Pāʻina manuahi ʻole ʻo Gluten me ka avocado a me ka hua manu.
• ʻAina awakea: Nā koena o ka ʻaina awakea o ka Pōʻakolu.
• ʻAina ahiahi: Hāʻawi ʻia ʻo Garlic a me butter shrimp me kahi salakeke ʻaoʻao.

Pōʻalima

• ʻAina kakahiaka: ʻO ka palaoa hua maia - 1/2 banana maiʻa, 1/2 kīʻaha (74 gram) nā hua hui, 1/4 cup (59 ml) yogurt Greek a me 1/4 cup (59 ml) waiū.
• ʻAina awakea: ʻO ka wahī salakeke moa, e hoʻohana nei i kahi wahī manuahi.
• ʻAina ahiahi: Hoʻomoʻa ʻia ka salemona i hoʻomoʻa ʻia me ka ʻuala, broccoli, kāloti a me nā pīni ʻōmaʻomaʻo.

Pōʻaono

• ʻAina kakahiaka: ʻO Mushroom a me zucchini frittata.
• ʻAina awakea: Nā koena o ka ʻaina awakea.
• ʻAina ahiahi: ʻO ka moa moa i hoʻomoʻa ʻia a me ka salakeke quinoa.

Lāpule

• ʻAina kakahiaka: ʻElua mau hua moa i kāwili ʻia me kahi ʻāpana o ka palaoa gluten-free.
• ʻAina awakea: Kāhiko ʻia ka saladi moa me ka aila ʻoliva.
• ʻAina ahiahi: Mālama ʻia nā keiki hipa me ka ʻai ʻana i nā mea kanu pūlehu ʻia.

Hāʻawi kēia papa kuhikuhi wiki-lōʻihi no kekahi ma ka papaʻai gluten-ʻole i kahi ʻano o nā koho meaʻai olakino e waiwai i nā mea momona.

Kōkua Kōkua

Nui a hewahewa nā ʻōlelo aʻoaʻo i hiki ke kōkua iā ʻoe e hahai me ka holomua i ka papaʻai gluten:

• Heluhelu i nā lepili ʻai. E hoʻomaʻamaʻa i ka heluhelu ʻana i nā lepili ʻai i hiki ai iā ʻoe ke ʻike maʻalahi i nā meaʻai gluten-ʻole.
• E haʻi i kāu mau hoaaloha. Inā ʻike kou mau hoaaloha aia ʻoe i ka papaʻai, koho lākou i nā wahi me nā koho gluten-ʻole ke ʻai ʻoe i waho.
• Kūʻai i kahi puke kuke ʻai ʻole gluten. ʻO ka hana ʻana pēlā e kōkua ai iā ʻoe e lilo i mea hana hou me kāu kuke ʻana a hoʻoleʻaleʻa i nā pāʻina.
• E hoʻolālā i mua. Inā ʻoe e huakaʻi i nā ʻāina ʻē, e nānā pono i nā wahi noiʻi e ʻai a kūʻai ai. Inā ʻole, e hoʻolālā i kāu papaʻai e pili ana i ka nui o nā meaʻai āpau āpau e like me nāʻiʻo momona, nā lau a me nā hua.
• E hoʻohana i nā lako kuke ʻokoʻa. Inā ʻoe e kaʻana i kahi lumi kuke me nā hoaaloha a ʻohana paha o ka ʻohana, e hoʻohana pono i nā kuke kuke a me nā lako hoʻomaʻemaʻe. ʻAʻole makemake ʻoe e hoʻohaunaele pono ʻole i kāu mau meaʻai me ka gluten mai nā meaʻai a nā poʻe ʻē aʻe.
• Lawe i kāu meaʻai ponoʻī. Inā ʻoe e kipa aku nei i ka ʻohana, lawe pū i nā meaʻai e like me ka palaoa ʻole gluten a me ka pasta. ʻO kēia ala ʻaʻole ʻoe e noʻonoʻo i ka waiho ʻana i waho o nā papa ʻaina ʻohana.

Inā ʻaʻohe ou maʻi celiac a i ʻole ka ʻike gluten, ʻaʻole pono ʻoe e hāhai i ka papaʻai gluten-ʻole. ʻOiai he nui nā pono olakino, ka palena pū kekahi ia i nā meaʻai olakino ʻē aʻe i maikaʻi loa no ke olakino maikaʻi.

Kū aʻe paha nā kūlana e paʻakikī e pili pono i ka papaʻai gluten-ʻole, akā hiki i nā ʻōlelo aʻoaʻo ma luna ke kōkua.

Ka Laina Lalo

Hiki i ka hapa nui o ka poʻe ke ʻai i ka gluten me ka ʻole o nā hopena maikaʻi ʻole.

Eia nō naʻe, pono ka poʻe me ka maʻi celiac a me ka ʻike gluten e hōʻalo iā ia, no ka mea hiki ke hopena i nā hopena ʻino.

ʻOiai kaohi ʻana o ka papaʻai gluten-ʻole, nui nā koho olakino a maikaʻi hoʻi.

E hōʻoia e ʻai i ka nui o nā meaʻai āpau, hoʻokahi mea like me nā huaʻai, nā lau a me nā kumu protein momona. Mālama lākou i kou ʻōpū me ka hauʻoli a hoʻoikaika i ke olakino maikaʻi.

ʻO ka mea hou aʻe, hiki i kahi papaʻai gluten-ʻole ke hāʻawi i nā pono olakino he nui. Hiki iā ia ke hōʻoluʻolu i nā hōʻailona digestive, hoʻemi i ka mumū, hoʻonui i nā pae ikehu a kōkua pū iā ʻoe e lilo i ka paona.