Aia ʻo Oats a me Oatmeal Gluten-Free?

Anter

• He aha ka pilikia me ka gluten?
• ʻAʻohe o gluten?
• Hoʻohaumia pinepine ʻia ʻo Oats me ka gluten
• Nā hopena oat kūpono ʻē aʻe
• He nui nā pono olakino o Oats
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO ka palaoa he palaoa momona loa ia me nā pono olakino he nui.

He porridge kakahiaka nui lākou a loaʻa pū kekahi i ka granola, muesli, a me nā meaʻai a me nā mea ʻono ʻē aʻe.

Eia nō naʻe, noʻonoʻo paha ʻoe inā he gluten ka oats a me ka oatmeal.

ʻImi kēia ʻatikala inā hiki iā ʻoe ke hoʻopili i nā ʻoka ma kahi papaʻai gluten-ʻole.

He aha ka pilikia me ka gluten?

Kaulana nui nā papaʻai ʻai ʻole Gluten.

ʻO ka ʻoiaʻiʻo, hōʻike nā anamanaʻo i ka nui o 15-30% o ka poʻe ma ʻAmelika Hui Pū ʻIa e hoʻāʻo e pale i ka gluten no kekahi kumu a i ʻole.

ʻO Gluten kahi ʻohana o nā protein i loaʻa i nā hua, e like me ka palaoa, rai, a me ka bale. Hāʻawi kēia mau protein i ka palaoa a me ka pasta i ko lākou ʻano wili, aona (,,,).

Hiki i ka hapa nui o ka poʻe ke ʻai i ka gluten me ka ʻole o nā hopena ʻaoʻao, akā hiki i kēia mau protein ke hana i nā pilikia olakino koʻikoʻi no kekahi poʻe.

Hoʻokumu paha ʻo Gluten i nā pilikia digestive i kekahi mau heluna kanaka no ka mea ʻo kāna ʻano ʻakika amino kūʻokoʻa ke keʻakeʻa i nā enzyme digestive i kou ʻōpū (,,,).

Inā loaʻa ʻoe i ka maʻi celiac, hoʻōlapa i kou kino i kahi pane autoimmune i ka gluten, e hōʻino ana i kou uhi ʻōpū.

Inā ʻaʻole ʻoe e hoʻomanawanui i ka gluten, ʻoiai ka mea ʻino he mea ʻino ia, ke hana nei i ka papaʻai gluten me ke ala hoʻokahi e hōʻalo ai i nā pilikia olakino koʻikoʻi (,,,).

ʻO Gluten kahi protein i loaʻa i nā hua e like me ka palaoa, bale, a me ka rai. Hiki i ka hapa nui o ka poʻe ke hoʻomanawanui iā ia, akā hiki iā ia ke hōʻeha i kekahi mau kānaka.

ʻAʻohe o gluten?

ʻAʻohe gluten-palekana a palekana nā ʻōmaka no ka hapanui o ka poʻe me ka hoʻomanawanui ʻole o ka gluten.

Eia naʻe, hoʻohaumia pinepine ʻia nā ʻoliva me ka gluten no ka mea hiki ke hana ʻia i loko o nā pono like me nā hua ʻai i loaʻa i ka gluten e like me ka palaoa, ka rai, a me ka bale.

Hōʻike nā noiʻi e hiki i ka hapanui o ka poʻe me ka maʻi celiac a i ʻole ka allergy palaoa ke ʻai i ka 2-3.5 auneke (50-100 gram) o nā oats maʻemaʻe i kēlā me kēia lā me ka loaʻa ʻole o nā hopena maikaʻi ʻole (,,,).

Hoʻokahi makahiki 8 i hoʻopaʻa ʻia ma 106 poʻe me ka maʻi celiac i hōʻike ʻia i ka hapalua o lākou e ʻai i ka oats i kēlā me kēia lā - a ʻaʻohe mea i loaʻa i nā hopena maikaʻi ʻole (,).

Hoʻohui hou, koi kekahi mau ʻāina me nā ʻoka ma ka papaʻai gluten-ʻole. Hoʻomaopopo kekahi mau noiʻi i ka poʻe me ka maʻi celiac e noho nei i kēia mau ʻāina i ʻoi aku ka maikaʻi o ka hoʻola ʻana i ka ʻōpū ma mua o ka poʻe i nā ʻāina ʻaʻole (,).

Palekana hoʻi nā ʻoka hoʻomaʻemaʻe ʻole i hoʻomaʻemaʻe ʻole ʻia no ka poʻe i loaʻa i ka pāʻina palaoa.

ʻO ka hapa nui o ka poʻe i hoʻomanawanui ʻole i ka gluten, me nā poʻe me ka maʻi celiac, hiki ke ʻai palekana i nā ʻōmaka maoli.

Hoʻohaumia pinepine ʻia ʻo Oats me ka gluten

ʻOiai ʻaʻohe o ka glats iā lākou iho, ulu pinepine lākou ma ka ʻaoʻao o nā mea kanu.

Hoʻohana mau ʻia nā pono like e ʻohi i nā mea kanu i nā mahinaʻai e pili kokoke ana, kahi e alakaʻi ai i ka haumia keʻa inā loaʻa kekahi gluten i kekahi o kēlā mau mea kanu.

Maʻemaʻe ʻole paha ka hua lūlū, ke ʻākoakoa nei i kahi hua liʻiliʻi o ka palaoa, ka rai, a me nā hua bale paha.

Hoʻohui ʻia, hana ʻia nā huahana i hana ʻia me ka oats, hoʻomākaukau, a ʻūlū ʻia i nā ʻano pono like me nā huahana gluten.

No laila, he mea kupanaha ka nānā ʻana i ka nānā ʻana i nā huahana oat mau i ʻike ʻia nā pae o ka gluten i ʻoi aku ma mua o ke kūlana no nā meaʻai gluten ((17,).

Hoʻokahi o nā noi ma 109 oat huahana i loaʻa i ka mākeke ma ʻAmelika Hema a me ʻEulopa i loaʻa nā huahana ma kahi o 200 mau ʻāpana i kēlā me kēia miliona (ppm) o ka gluten, ma ka awelika (,).

ʻO 20 ppm wale nō o ka gluten e lawa paha e hana i kahi hopena i kekahi me ka maʻi celiac ().

ʻO kēia kūlana kiʻekiʻe o ka hoʻowahāwahā he mea palekana ʻole e hoʻopili i nā ʻoka i ulu i nā loina i ka papaʻai gluten-free koʻikoʻi.

ʻO ka mea nui, ua hoʻomaka kekahi mau ʻoihana e hana i nā ʻoka me nā lako maʻemaʻe a ulu iā lākou i nā māla i kuhikuhi ʻia me ka gluten-free. Hiki ke kūʻai aku ʻia kēia mau ʻoka ma ke ʻano he gluten-ʻole a pono e loaʻa ma lalo o 20 ppm o ka gluten (20).

Eia nō naʻe, ʻaʻole hiki ke hilinaʻi loa i nā lepili manuahi. Ua ʻike ʻia hoʻokahi noiʻi ua ʻoi aku ka nui o nā pae gluten i nā palena palekana ma 5% o nā huahana i kapa ʻia me ka gluten-free.

Eia naʻe, 100% o nā huahana oat i hala i ka hoʻokolohua, e hōʻike ana i nā lepili e hōʻoia ana i ka oat a me ka oatmeal ma ke ʻano he gluten-ʻole hiki ke hilinaʻi ʻia i ka nui o nā hihia (,).

Hoʻomaʻemaʻe pinepine ʻia ʻo Oats me ka gluten i ka wā e ʻohi a ana ana paha, akā kūʻai aku nā hui he nui i nā huahana i hoʻomaʻemaʻe ʻole ʻia.

Nā hopena oat kūpono ʻē aʻe

ʻO kahi liʻiliʻi loa o ka poʻe me ka maʻi celiac (a me nā ʻano ʻē aʻe) hiki ʻole paha ke hoʻomanawanui i nā ʻoka maʻemaʻe, hoʻomaʻemaʻe ʻole ʻia.

Loaʻa i ka oats maʻemaʻe ka avenin, kahi protein i hiki ke kumu i nā pilikia no ka mea he ʻano like kona me ka amino-acid e like me ka gluten.

ʻO ka hapa nui o ka poʻe i maʻalahi i ka gluten ʻaʻole e pane i ka avenin. Hiki iā lākou ke ʻai i ka oats maʻemaʻe, uncontaminated me ka pilikia ʻole ().

Eia nō naʻe, hiki i kahi pākēneka liʻiliʻi o ka poʻe me ka maʻi celiac ke pane aku i ka avenin. No kēia mau poʻe, ʻoi aku ka palekana o ka oats gluten-free i hōʻoia ʻia (,).

Ua ʻike ʻia hoʻokahi noiʻi ua hiki i ka hapa nui o ka poʻe me ka maʻi celiac ke hiki ke pane aku i ka avenin. Eia nō naʻe, he 8% wale nō o nā mea i komo i loaʻa kahi pane maoli ma hope o ka ʻai ʻana i ka nui o nā oats ().

I kēlā mau hihia, ua liʻiliʻi nā pane a ʻaʻole i hoʻokumu i nā hōʻailona maʻi a i ʻole hoʻi hou. No laila, hoʻoholo ka poʻe noiʻi he hiki i ka poʻe me ka maʻi celiac ke ʻai a hiki i ka 3.5 auneke (100 gram) o nā oats maʻemaʻe i kēlā me kēia lā ().

Hoʻohui ʻia, ʻelua mau haʻawina liʻiliʻi ʻē aʻe i loaʻa i kekahi poʻe me ka maʻi celiac i loaʻa i kahi pane pale liʻiliʻi a ʻoi aku nā ʻōpū o ka ʻōpū ʻoiai e ʻai ana i ka oats ma mua o nā mea ma ka papaʻai gluten-ʻole (

ʻOiai kēia mau hopena, ʻaʻohe o ka poʻe i loko o kēia mau noiʻi i ʻike i ka hōʻino ʻana o ka ʻōpū mai nā oats (,).

Loaʻa i nā oats kahi protein i kapa ʻia ʻo avenin. ʻO kahi pākēneka liʻiliʻi o ka poʻe me ka maʻi celiac e pane aku ai i ka avenin a ʻaʻole paha e hiki ke hoʻomanawanui i nā ʻoka.

He nui nā pono olakino o Oats

ʻO nā papaʻai manuahi Gluten-ʻole loaʻa pinepine i nā koho meaʻai, keu hoʻi i nā hua o nā hua a me nā meaʻai starchy.

Hiki ke hoʻohui i ka ʻoka a me ka oatmeal i nā ʻano makemake nui ʻia.

ʻO ka mea hou aʻe, hōʻike ʻia kekahi mau noiʻi ʻana ma hope o ka papaʻai gluten-ʻole e hopena i ka lawa pono ʻole o ka puluniu, nā wikamina B, folate, a me nā minelala e like me ka hao, magnesium, selenium, manganese, a me zinc (,,,).

He kumu maikaʻi ʻo Oats o kēia mau wikamina a me nā minelala. ʻO lākou pū kekahi kumu waiwai o ke fiber.

Hoʻohui ʻia, hāʻawi nā ʻō i nā pono olakino maikaʻi loa.

• ʻO ke olakino puʻuwai. Hiki i nā Oats ke kōkua i ka hoʻomaikaʻi ʻana i nā mea pilikia no ka maʻi puʻuwai ma o ka hoʻohaʻahaʻa ʻana i ka LDL (maikaʻi) kolamu a me ka hoʻoulu ʻana i ka HDL (maikaʻi) cholesterol ().
• Kaumaha emi. Hiki i nā oats a me ka oatmeal ke kōkua i ka pohō kaumaha ma ke kōkua ʻana i ka kaohi ʻana i ka makemake a hoʻonui i ka piha (,,).
• Kaohi maʻi ʻaʻai. Hiki i nā Oats ke kōkua i ka hoʻomaikaʻi ʻana i ke kō ʻana i ke kō, ke kiʻekiʻe o ka momona o ke koko, a me ka ʻike o ka insulin i ka poʻe me ka maʻi diabetes 2 ().

ʻO Oats kahi kumu maikaʻi o nā meaʻai he nui i nele i ka papaʻai gluten-ʻole. Hiki iā lākou ke hoʻohui i nā ʻano a hāʻawi i nā pono olakino he nui.

Ke laina lalo

Hoʻohana ʻia nā ʻōmomo i nā huahana gluten-nui, a makemake nui ʻia ka palaoa ʻoka i ka hoʻomoʻa ʻana i ka gluten. ʻO ka Oatmeal kahi punahele punahele no ka poʻe he nui.

ʻOiai he nui nā keu pono i ka hoʻopili ʻana i nā ʻoka ma kāu papaʻai gluten-ʻole, he mea nui e kūʻai i nā huahana i hōʻailona ʻia a hōʻoia ʻia hoʻi me ka ʻole o ka gluten. Mālama kēia i ka oats a maʻemaʻe a hoʻomaʻemaʻe ʻole ʻia.

Ma ʻAmelika Hui Pū ʻIa a me ʻEulopa, koi ʻia nā huahana gluten-free i loaʻa ma lalo o 20 ppm o ka gluten, kahi huina haʻahaʻa a ʻo nā meaʻai me ka liʻiliʻi o kēia nui e manaʻo ʻia he palekana (20).

I kēia mau lā, maʻalahi ke kūʻai aku i nā ʻōmaka maʻemaʻe ma nā hale kūʻai nui a me ka pūnaewele.

ʻO ka hoʻoholo e hoʻohui i nā ʻoka e pono e hoʻoholo ʻia i kēlā me kēia kumu.

Ma muli o ka hiki ʻole ke ʻike inā e pane ʻoe i ka avenin, makemake paha ʻoe e nīnau i kāu kauka ma mua o ka hoʻohui ʻana i nā ʻoka i ka papaʻai gluten-ʻole.

Eia nō naʻe, hiki i ka hapanui o ka poʻe ke ʻoliʻoli me ka palekana i ka oats a me nā meaʻai ʻono āpau i hana ʻia me lākou.