ʻO ka maikaʻi i Gluten

Anter

• B Nā wikamina
• Hao
• Folate
• ʻO ka fiber
• Māʻona
• Nānā no

Mai nā ʻāpana ʻai kūikawā ma nā mākeke nui e hoʻokaʻawale i nā menus ma nā hale ʻaina, aia ka puni ʻole o ka gluten i nā wahi āpau. A mai manaʻo ʻoe e haʻalele koke ʻo Mintel i ka ʻoihana noiʻi mākeke e piʻi ana ka ʻoihana $10.5 biliona i ka 48 pakeneka i $ 15.6 biliona ma ke kūʻai ʻana ma 2016.

Nui no ka 1 ma 133 mau ʻAmelika i loaʻa i ka maʻi celiac a me ka 18 miliona hou aʻe i loaʻa ka ʻike gluten non-celiac (NCGS), kahi hoʻomanawanui gluten. Pono nā mea ʻelua e hōʻalo i ka gluten-ka protein i loaʻa i nā hua e like me ka palaoa, bale, triticale, a me ka rai-a i ʻole ʻeha ka bloating, ke kinoea, ʻeha o ka ʻōpū, ka paʻa paʻa, ka maʻi diarrhea, a me nā ʻeha ʻōpū ʻē aʻe.

Akā no nā 93 pākēneka ʻē aʻe o ka heluna kānaka, "ʻaʻohe kumu maoli e hoʻopau ai i ka gluten mai kāu papaʻai," i ʻōlelo ʻia e Laura Moore, ʻo RD, ka luna o ka papa hana internety dietitive ma ke Kulanui o Texas School of Public Health. ʻO ka ʻoiaʻiʻo, inā ʻoe e like me ʻekolu hapahā o kēia hui a Mintel e hōʻike nei e ʻai i nā meaʻai gluten-ʻole no ka mea manaʻo lākou he olakino ia, ʻo ka ʻoki ʻana i ka gluten hiki ke ʻoki ʻia i kēia mau meaʻai nui e mālama i kou olakino, ikehu, a metabolism i kā lākou mea maikaʻi loa. [Tweet i kēia kihi!]

B Nā wikamina

Kukahiko

Hana pū kēia hui o nā meaola e hoʻololi i ka meaʻai i ka ikehu. Hiki i nā mea liʻiliʻi loa ke hana iā ʻoe e noʻonoʻo i kekahi mea mai ka luhi a me ka ukiuki i ka nāwaliwali o nā mākala a me ke kaumaha.

Nā kumu kumu ʻole gluten: ʻO nā GF, laiki palaunu, ka quinoa, a me ka palaoa, a me nā lau lau ʻōmaʻomaʻo, nā legume, nā ʻanoʻano, ka moa, nā pipi, nā huahana waiū, a me ka puaʻa.

E kiʻi i kāu mahele lāʻau i kēlā me kēia lā: ʻO ka uhi ʻana i kāu mau pono B (ʻokoʻa ma mua o ka folate) hiki ke hoʻokō ʻia e ka ʻai ʻana i kahi hua manu i kālua ʻia, 1 kīʻaha waiū 2-pākēneka, 1 auneke maka pistachios, 1/2 kīʻaha moa moa i ʻoki ʻia, 1 mau auneke nā hua pua sunflower maloʻo, 3 auneke i hoʻomoʻa ʻia i ka puaʻa puaʻa. , a me 1/2 kīʻaha kēlā me kēia ʻokiʻoki i kuke ʻia me ka zucchini a me ka milo kuke. Eia nō naʻe, inā ʻoe he vegan manuahi gluten, pono paha ʻoe i kahi waihona B12 ʻoiai loaʻa wale kēlā huaola i nā kumu holoholona.

Hao

Kukahiko

ʻO kahi mineral pono, hāʻawi ka hao i ka oxygen i nā hunaola ʻulaʻula a pono ia no ka metabolism cellular. Ke lawa ʻole ʻoe, hiki iā ia ke hoʻopau i kou ikehu, a hiki iā ʻoe ke hoʻomohala i ka anemia, ka mea e hoʻokahe i kou ʻōnaehana pale, hoʻohenehene ʻoe, a hiki ke hōʻino i kāu hana. E like me B12, inā ʻoe e ʻai ana i nā huahana holoholona, ​​ʻaʻole paʻakikī e hoʻokō i kāu mau pono hao, wahi a Nina Eng, RD, ke kahu lāʻau lapaʻau nui ma Plainview Hospital ma New York.

Nā kumu kumu ʻole gluten: ʻO ka ʻiʻo, nā iʻa iʻa, nā legume, spinach, GF oats, quinoa, a me ka palaoa. Hoʻohui i nā meaʻai waiwai hao me kēlā me ka hoʻopili ʻana i ka wikamina C e like me ka pepa bele, citrus, broccoli, a me nā ʻōmato e hoʻonui ai i ka lawe ʻana o ka mineral.

E kiʻi i kāu helu i kēlā me kēia lā: No ka loaʻa ʻana o kāu hao me ka hele ʻole ʻana i nā meaʻai paʻa, pono ʻoe e ʻai i ka hua moa i hoʻomoʻa ʻia, 3 auneke iʻa i piha i ka wai piha i piha i ka wai (ninini ʻia), 1 kīʻaha i hoʻomoʻa ʻia i ka edamame i hoʻopaʻa ʻia, 6 auneke sirloin bipi wīwī, a me 1/2 kīʻaha kēlā me kēia moʻa gluten-free oats, lentils, a me ka spinach.

Folate

Kukahiko

ʻO ka ʻāpana o ka ʻohana B-wikamina, kūkākūkā pinepine ʻia ʻo folate ma muli o kāna kuleana i ka pale ʻana i nā kīnā hānau, wahi a Eng. ʻOiai ʻaʻole ʻoe i loko o ka hana hana pēpē, pono i kāu mau hunaola e ulu a hana, a kōkua ia e mālama i kou puʻuwai olakino.

Nā kumu kumu ʻole gluten: ʻO ke akepaʻa pīpī, nā greens lau, ʻeleʻele maka maka, asparagus, a me ka avocado.

E kiʻi i kāu mahele lāʻau i kēlā me kēia lā: Hiki iā ʻoe ke ʻai i 1 ʻālani piko, 1/4 kīʻaha avocado i ʻoki ʻia, 1 kīʻaha romaine i ʻoki ʻia, 3/4 kīʻaha quinoa i kuke ʻia, 1/2 kīʻaha pīni kīʻaha, a me 4 mau ihe asparagus moʻa e hoʻokō i kāu pono.

ʻO ka fiber

Kukahiko

Ma waho o ka hoʻopihapiha ʻana iā ʻoe a mālama mau iā ʻoe, pili ka fiber me kahi haʻahaʻa o ka maʻi puʻuwai.

Nā kumu waiwai ʻole Gluten: ʻO nā legume, popcorn ea-pā, nā hua, nā hua a me nā ʻanoʻano, nā artichoke, nā pears, a me nā hua a me nā mea kanu.

E kiʻi i kāu mahele lāʻau i kēlā me kēia lā: E kī i kāu pahuhopu fiber ma ka ʻai ʻana i 1 ʻāpala waena, 3 mau kīʻaha popcorn air-popped, 1 kīʻaha i kēlā me kēia blackberry a me ka milo maka, a me 1/2 kīʻaha i kēlā me kēia līlī i kuke ʻia a me nā ʻōpuʻu o Brussels.

Māʻona

Kukahiko

Iwakāluakūmāhiku pākēneka o ka poʻe kūʻai e ʻai i nā huahana gluten-ʻole no ka mea manaʻo lākou e kōkua ka hana ʻana iā lākou e lilo i ka paona, akā ua hoʻi pinepine kēia i ke ahi, i ʻōlelo ʻia ʻo Jaclyn London, RD, kauka lāʻau lapaʻau kiʻekiʻe ma Mount Sinai Medical Center ma New York City. "ʻO ka hapanui o nā huahana gluten-free i hana ʻia me ka uala-low fiber a i ʻole ka palaoa, a hiki ke haʻahaʻa i ka protein, e hoʻoliʻiliʻi iki ai iā lākou."

A inā ʻoe e ʻai hou aku, e makaʻala: "ʻAʻole like ka gluten" me ka "kalori haʻahaʻa." [Tweet this fact!] Ma muli o ka brand a me ka huahana, heluhelu ʻia nā lepili e pili ana i ka mea like, inā ʻaʻole ʻoi aku ka maikaʻi, ma nā meaʻai gluten-free. ʻO kahi laʻana, hele mai kahi kuki o nā kuki kokoleka manuahi gluten-ʻole ma 70 kalika no kēlā me kēia kuki, akā ʻo kahi inoa ʻoi loa ka inoa i hoʻopaʻa inoa ʻia he 55 calories i kahi pop. A ʻike ʻole kou waha ʻaʻole ʻelua mau kuki gluten-ʻole e like me ka nui o nā mea ʻekolu ʻole gluten, a ʻai ʻoe i nā mea ʻelua i ka ʻona o kou ʻōpū.

Nānā no