Kyakkyawan Gluten

Wadatacce

• B bitamin
• Iron
• Folate
• Fiber
• Gamsuwa
• Bita don

Daga hanyoyin abinci na musamman a manyan kantuna don raba menus a gidajen cin abinci, shaye-shaye marar yalwa yana ko'ina. Kuma kada ku yi tsammanin zai tafi nan da nan, kamfanin bincike na kasuwa Mintel ya yi hasashen cewa masana'antar dala biliyan 10.5 za ta haura kashi 48 cikin dari zuwa dala biliyan 15.6 a tallace-tallace nan da shekarar 2016.

Mai girma ga 1 a cikin 133 Amurkawa waɗanda ke da cutar celiac da ƙarin miliyan 18 waɗanda ke da ƙwarewar ƙwayar cutar celiac (NCGS), rashin haƙuri. Dukansu dole ne su guje wa alkama - sunadaran da ake samu a cikin hatsi irin su alkama, sha'ir, triticale, da hatsin rai-ko fama da kumburi, gas, ciwon ciki, maƙarƙashiya, zawo, da sauran matsalolin ciki.

Amma ga sauran kashi 93 cikin dari na yawan jama'a, "babu wani dalili na kawar da alkama daga abincin ku," in ji Laura Moore, R.D., darektan shirin horar da abinci a Jami'ar Texas School of Public Health. A zahiri, idan kun kasance kamar kashi uku cikin huɗu na wannan rukunin wanda Mintel ya ba da rahoton cin abinci marasa abinci saboda suna tunanin sun fi koshin lafiya, yanke alkama zai iya nufin kuna yanke waɗannan mahimman abubuwan gina jiki waɗanda ke kiyaye lafiyar ku, kuzari, da metabolism a mafi kyawun su. [Tweet wannan tip!]

B bitamin

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Wannan rukunin na gina jiki yana aiki tare don canza abinci zuwa makamashi. Ƙananan Bs na iya sa ku ji wani abu daga gajiya da bacin rai zuwa raunin tsoka da ɓacin rai.

Tushen marasa Gluten: GF hatsi, shinkafa mai launin ruwan kasa, quinoa, da buckwheat, da ganyayyaki masu ganye, legumes, tsaba, kaji, naman sa, kayayyakin madara, da alade.

Sami adadin ku na yau da kullun: Rufe duk buƙatun ku na B (ban da folate) ana iya cika ta ta hanyar cin ƙwai ƙwai ɗaya, 1 kofin madara kashi 2, 1 ounce raw pistachios, 1/2 kofin yankakken nono kaza, 1 ounce busassun tsaba sunflower, 3 ozaji gasasshen naman alade taushi. , da 1/2 kofin kowane yankakken dafaffen zucchini da dafaffen alayyahu. Koyaya, idan kai mai cin ganyayyaki ne, zaku iya buƙatar ƙarin B12 tunda ana samun wannan bitamin ne kawai a cikin tushen dabbobi.

Iron

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Ma'adanai masu mahimmanci, baƙin ƙarfe yana isar da iskar oxygen zuwa sel jini kuma yana da mahimmanci don haɓaka salon salula. Lokacin da ba ku isa ba, zai iya rage kuzarin ku, kuma za ku iya haifar da karancin jini, wanda kuma yana zubar da garkuwar jikin ku, yana sa ku ji sanyi, kuma yana iya lalata aikin ku. Kamar yadda yake da B12, muddin kuna cin kayayyakin dabbobi, ba shi da wahala a iya biyan buƙatun ku na ƙarfe, in ji Nina Eng, R.D., babbar ƙwararriyar likitancin abinci a Asibitin Plainview da ke New York.

Tushen marasa Gluten: Nama, abincin teku, legumes, alayyafo, hatsin GF, quinoa, da buckwheat. Haɗa abinci mai wadataccen ƙarfe tare da waɗanda ke tattara bitamin C kamar barkono mai kararrawa, citrus, broccoli, da tumatir don haɓaka shakar ma'adinai.

Sami adadin ku na yau da kullun: Don samun baƙin ƙarfe ba tare da yin amfani da abinci mai ƙarfi ba, kuna buƙatar cin kwai 1 mai ƙwanƙwasa, 3 oganci gwangwani na ruwa mai kifi (drained), 1 kofin dafaffen edamame, 6 oganci sirloin naman sa, da 1/2 kofin kowane dafaffen hatsi, lentil, da alayyahu maras alkama.

Folate

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Wani bangare na dangin B-bitamin, galibi ana tattauna folate daban saboda rawar da yake takawa wajen hana lahani na haihuwa, in ji Eng. Ko da ba ku cikin yanayin yin jariri, ƙwayoyinku suna buƙatar folate don girma da aiki, ƙari yana taimaka wa zuciyar ku lafiya.

Majiyoyin da ba su da Gluten: Hanta na naman sa, ganye mai ganye, Peas na baki, bishiyar asparagus, da avocado.

Sami adadin ku na yau da kullun: Kuna iya cin cibiya 1 na ruwan lemu, 1/4 kofin yankakken avocado, 1 kofin shredded romaine, 3/4 kofin dafa quinoa, 1/2 kofin wake wake, da 4 dafaffen mashin bishiyar asparagus don biyan bukatun ku.

Fiber

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Baya ga cika ku da kiyaye ku na yau da kullun, fiber yana haɗuwa da ƙananan haɗarin cututtukan zuciya.

Tushen marasa Gluten: Legumes, popcorn mai iska, berries, kwayoyi da tsaba, artichokes, pears, da sauran 'ya'yan itace da kayan marmari.

Sami adadin ku na yau da kullun: Buga maƙasudin fiber ɗinku ta hanyar cinye 1 matsakaici apple, kofuna 3 popcorn iska-popped, 1 kofin kowane blackberries da danyen alayyafo, da 1/2 kofin kowane dafaffen lentil da Brussels sprouts.

Gamsuwa

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Kashi ashirin da bakwai cikin dari na masu amfani da abinci suna cin samfuran da ba su da yalwa saboda suna tunanin yin hakan zai taimaka musu rage nauyi, amma wannan yana haifar da koma baya, in ji Jaclyn London, R. "Yawancin kayayyakin da ba su da alkama ana yin su ne da dankalin turawa ko fulawa mai ƙarancin fiber, kuma suna iya zama ƙasa da furotin, yana sa su ƙasa da gamsarwa."

Kuma idan, a sakamakon haka, kuna cin abinci da yawa, ku kula: "Gluten -free" ba ya daidaita da "ƙarancin kalori." [Tweet wannan gaskiyar!] Dangane da alama da samfur, alamun suna karanta game da iri ɗaya, idan ba mafi muni ba, akan abinci marasa alkama. Misali, iri ɗaya na kukis ɗin cakulan cakulan da ba shi da alkama yana shigowa a cikin adadin kuzari 70 a kowane kuki, yayin da babban alama na yau da kullun ke yin rijistar adadin kuzari 55 a pop. Kuma akwai yiwuwar bakinka bai san cewa kukis guda biyu masu kyauta ba daidai suke da girman nau'in nau'i guda uku waɗanda ba su da giluten, kuma za ku ci duka zuwa abun ciki na ciki.

Bita don