Shin Gluten ba shi da kyau a gare ku? Duba Mai Mahimmanci

Wadatacce

• Menene Alkama?
• Rashin Amincewar Alkama
• Celiac Cutar
• Alkamar Alkama
• Rashin Celiac Gluten Sensitivity
• Sauran Jama'ar da zasu Iya Amfana Daga Abincin Gluten-Free
• Cututtuka na Autoimmune
• Sauran Yanayi
• Ya Kamata Kowa Ya Guji Alkama?
• Dalilin Da Ya Sa Mutane Da Dama Suke Ji
• Shin Wannan Abincin Yana Lafiya?
• Shin Kayan Gluten-Kyauta Sun Fi Lafiya?
• Layin .asa

Rashin kyauta mara amfani na iya zama babbar yanayin kiwon lafiya a cikin shekaru goma da suka gabata, amma akwai ruɗani akan ko yawan ƙwayoyi yana da matsala ga kowa da kowa ko kuma waɗanda ke da wasu yanayin kiwon lafiya.

A bayyane yake cewa wasu mutane dole ne su guje shi saboda dalilai na kiwon lafiya, kamar waɗanda ke da cutar celiac ko rashin haƙuri.

Koyaya, mutane da yawa a cikin lafiyar duniya da ƙoshin lafiya suna ba da shawarar cewa yakamata kowa ya bi abincin da ba shi da alkama - ba tare da la'akari da ko sun yi haƙuri ko a'a ba.

Wannan ya sa miliyoyin mutane su daina yawan alkama a cikin begen rage nauyi, inganta yanayi, da samun lafiya.

Duk da haka, zaku yi mamaki ko waɗannan hanyoyin suna da goyan bayan kimiyya.

Wannan labarin yana gaya muku ko ainihin alkama yana da kyau a gare ku.

Menene Alkama?

Kodayake sau da yawa ana ɗaukarsa azaman abu guda ɗaya ne, gluten kalma ce ta gama gari wanda ke nufin nau'ikan sunadarai daban-daban (prolamins) da ake samu a alkama, sha'ir, hatsin rai, da triticale (gicciye tsakanin alkama da hatsin rai) ().

Akwai maganganu daban-daban, amma duk suna da alaƙa kuma suna da tsari da kaddarorin kama. Babban mahimmanci a cikin alkama sun hada da gliadin da glutenin, yayin da na farko a sha'ir shine hordein ().

Sunadaran Gluten - kamar su glutenin da gliadin - na roba ne sosai, wanda shine dalilin da ya sa hatsin da ke dauke da alkama ya dace da yin burodi da sauran kayan abinci.

A hakikanin gaskiya, karin alkama a cikin nau'ikan kayan kwalliya wanda ake kira alkama mai yalwaci galibi ana sanya shi a cikin kayan da aka toya don ƙara ƙarfi, tashi, da rayuwar rayuwar abin da aka gama.

Hatsi da abinci masu dauke da alkama suna da babban rabo daga abincin zamani, tare da ƙididdigar yawan abinci a Yammacin yamma kusa da gram 5-20 a kowace rana ().

Gluten sunadarai suna da matukar juriya ga enzymes na protease wanda ke lalata sunadarai a cikin hanyar narkewar ku.

Rashin narkewar sunadaran ya bada damar peptides - babban adadi na amino acid, wadanda sune tubalin ginin sunadarai - su tsallaka ta bangon karamin hanjin cikin sauran sassan jikinku.

Wannan na iya haifar da martani na rigakafi wanda aka nuna a cikin yawancin yanayin alaƙa, irin su cutar celiac ().

Gluten kalma ce mai laima wacce ke nufin dangin sunadarai da aka sani da prolamins. Wadannan sunadarai suna da tsayayya ga narkewar mutum.

Rashin Amincewar Alkama

Kalmar rashin haƙuri yana nufin nau'ikan yanayi guda uku ().

Kodayake sharuɗɗan da ke tafe suna da kamanceceniya, sun bambanta ƙwarai dangane da asali, ci gaba, da kuma tsananin.

Celiac Cutar

Celiac cuta ne mai cututtukan cututtukan ƙwayar cuta wanda ke haifar da halayen kwayoyin halitta da abubuwan muhalli. Yana tasiri kusan 1% na yawan mutanen duniya.

Koyaya, a cikin ƙasashe kamar Finland, Mexico, da takamaiman yawan jama'a a Arewacin Afirka, an kiyasta yaduwar ta fi yawa - kusan 2-5% (,).

Yanayi ne na yau da kullun wanda ke haɗuwa da amfani da ƙwayoyi masu ƙunsar alkama a cikin mutane masu saukin kamuwa. Kodayake cutar celiac ta ƙunshi tsarurruka da yawa a jikinka, ana ɗaukarsa cuta mai kumburi na ƙaramar hanji.

Cutar waɗannan hatsi a cikin waɗanda ke da cutar celiac yana haifar da lalacewar enterocytes, waɗanda sune ƙwayoyin da ke lulluɓe da ƙananan hanjinku. Wannan yana haifar da lalacewar hanji, malabsorption mai gina jiki, da alamomin kamar asarar nauyi da gudawa ().

Sauran bayyanar cututtuka ko gabatarwar cutar celiac sun hada da karancin jini, sanyin jiki, cututtukan jijiyoyin jiki, da cututtukan fata, kamar su cutar dermatitis. Duk da haka, mutane da yawa da ke fama da cutar celiac na iya zama ba su da wata alama ko kaɗan (,).

An gano yanayin ta hanyar biopsy na hanji - yayi la'akari da "daidaitaccen zinariya" don bincikar cutar celiac - ko gwajin jini don takamaiman genotypes ko antibodies. A halin yanzu, kawai maganin cutar shine gujewa yawan alkama ().

Alkamar Alkama

Rashin lafiyar alkama ya fi zama ruwan dare ga yara amma zai iya shafar manya ma. Waɗanda ke rashin lafiyan alkama suna da mummunan sakamako na rigakafi ga takamaiman sunadarai a cikin alkama da kayayyakin alkama ().

Kwayar cututtukan na iya kasancewa daga laulayin ciki zuwa mai tsanani, mai barazanar rayuwa - rashin lafiyan da zai iya haifar da wahalar numfashi - bayan shanye alkama ko shaƙar garin alkama.

Rashin lafiyar alkama ya bambanta da cutar celiac, kuma yana yiwuwa a sami yanayin biyu.

Masu cutar rashin lafiyar alkama galibi galibi ana gano su ta hanyar amfani da jini ko gwajin fatar-fatar jiki.

Rashin Celiac Gluten Sensitivity

Yawancin mutane suna ba da rahoton bayyanar cututtuka bayan cin abinci, duk da cewa ba su da cutar celiac ko rashin lafiyan alkama ().

Rashin lafiyar celiac gluten sensitivity (NCGS) ana bincikar shi lokacin da mutum ba shi da ɗayan sharuɗɗan da ke sama amma har yanzu yana fuskantar alamun hanji da sauran alamomin - kamar ciwon kai, gajiya, da ciwon haɗin gwiwa - lokacin da suke shan alkama ().

Dole ne a kawar da cututtukan Celiac da rashin lafiyar alkama don bincikar NCGS tun da alamun bayyanar sun ruɓe a duk waɗannan yanayin.

Kamar waɗanda ke da cutar celiac ko rashin lafiyan alkama, mutanen da ke tare da NCGS suna ba da rahoton ingantaccen bayyanar cututtuka lokacin da suke bin abinci marar yalwar abinci.

Rashin haƙuri na Gluten yana nufin cutar celiac, rashin lafiyar alkama, da NCGS. Kodayake wasu alamun bayyanar sun ruɗe, waɗannan yanayin suna da manyan bambance-bambance.

Sauran Jama'ar da zasu Iya Amfana Daga Abincin Gluten-Free

Bincike ya nuna cewa bin abinci marar yisti yana da tasiri a rage alamun da ke da alaƙa da yanayi da yawa. Wasu masana sun danganta shi da rigakafin wasu cututtuka kuma.

Cututtuka na Autoimmune

Akwai ra'ayoyi da yawa game da dalilin da ya sa alkama na iya haifar ko taɓarɓare yanayin rashin lafiyar jiki, kamar su thyroiditis na Hashimoto, rubuta ciwon sukari na 1, cutar ta Grave, da cututtukan zuciya na rheumatoid.

Bincike ya nuna cewa cututtukan autoimmune suna raba kwayoyin halitta tare da hanyoyin rigakafi tare da cutar celiac.

Kwayar cutar kwayar halitta wata dabara ce wacce aka ba da shawarar a matsayin hanyar da alkama ke farawa ko kuma cutar da cutar ta atomatik. Wannan shi ne lokacin da baƙon antigen na waje - wani abu wanda ke inganta amsawar rigakafi - ya ba da kamance da antigens na jikin ku ().

Cin abinci wanda ke ɗauke da irin waɗannan antigens na iya haifar da samar da ƙwayoyin cuta waɗanda ke amsawa tare da duka antigen da aka sha da ƙwayoyin jikinku ().

A zahiri, cututtukan celiac yana haɗuwa da haɗarin haɗarin samun ƙarin cututtukan cututtukan ƙwayoyin cuta kuma ya fi yawa a cikin mutanen da ke da wasu yanayi na autoimmune ().

Misali, an kiyasta yaduwar cututtukan celiac har sau huɗu a cikin waɗanda ke tare da Hashimoto ta thyroiditis - yanayin ƙwanƙwasa ƙwayar cuta - fiye da sauran jama'a ().

Sabili da haka, yawancin karatu sun gano cewa abinci mara amfani da alkama yana amfanar mutane da yawa tare da cututtukan autoimmune ().

Sauran Yanayi

Gluten an kuma danganta shi da cututtukan hanji, irin su cututtukan hanji (IBS) da cututtukan hanji (IBD), wanda ya haɗa da cutar Crohn da ulcerative colitis ().

Bugu da ƙari, an nuna shi don canza ƙwayoyin hanji da haɓaka haɓakar hanji a cikin mutane tare da IBD da IBS ().

Aƙarshe, bincike ya nuna cewa abincin da ba shi da alkama yana amfanar mutane da wasu yanayi, kamar su fibromyalgia, endometriosis, da schizophrenia ().

Yawancin karatu suna danganta alkama da farawa da ci gaban cututtukan cikin jiki kuma suna nuna cewa guje masa zai iya amfani da wasu yanayi, gami da IBD da IBS.

Ya Kamata Kowa Ya Guji Alkama?

A bayyane yake cewa mutane da yawa, irin su waɗanda ke da cutar celiac, NCGS, da cututtukan autoimmune, suna amfana daga bin abinci mara ƙoshin abinci.

Koyaya, ba a san ko kowa - ba tare da la'akari da halin kiwon lafiya ba - ya kamata su canza halayen cin abincin su.

Ra'ayoyi da yawa sun haɓaka game da dalilin da yasa jikin ɗan adam bazai iya ɗaukar alkama ba. Wasu bincike sun nuna cewa tsarin narkewar dan adam bai samo asali ba don narkar da nau'in ko adadin sunadaran hatsi wadanda suke gama gari a cikin abincin zamani.

Bugu da ƙari, wasu nazarin suna nuna rawar da za a iya takawa a cikin sauran sunadaran alkama, kamar FODMAPs (takamaiman nau'ikan carbs), amylase trypsin inhibitors, da agglutinins na ƙwayoyin alkama, wajen ba da gudummawa ga alamomin da suka shafi NCGS.

Wannan yana nuna rikitarwa game da nazarin halittu game da alkama ().

Adadin mutanen da ke guje wa alkama ya tashi da ƙarfi. Misali, bayanan Amurka daga National Health and Nutrition Examination Survey (NHANES) ya nuna cewa yawaitar kaucewa ya ninka sau uku daga 2009 zuwa 2014 ().

A cikin mutanen da ke ba da rahoton NCGS waɗanda ke shan gwajin sarrafawa, an tabbatar da ganewar asali a cikin kusan 16-30% (,).

Duk da haka, tun da dalilan da ke bayan alamun NCGS ba a san su sosai ba kuma har yanzu ba a kammala gwajin NCGS ba, adadin mutanen da za su iya mai da martani mara kyau ga alkama ba a san su ba).

Duk da yake akwai bayyanannen turawa a cikin lafiyar da lafiyar duniya don kauce wa alkama don cikakkiyar lafiyar - wanda ke tasiri ga shaharar abincin da ba shi da yalwar abinci - akwai kuma ƙarin shaida da ke nuna cewa yaduwar NCGS na ƙaruwa.

A halin yanzu, hanya daya tilo da zaka iya sanin idan kai kanka zaka iya cin gajiyar abincin da ba shi da alkama bayan ka kawar da cutar celiac da cutar alkama shine ka guji yawan alkama da kuma lura da alamun ka.

A halin yanzu, babu tabbataccen gwaji don NCGS. Hanya guda daya da zaka ga idan zaka ci gajiyar abincin da ba shi da alkama shine ka guji yawan alkama da saka idanu kan alamunka.

Dalilin Da Ya Sa Mutane Da Dama Suke Ji

Akwai dalilai da yawa da yasa yawancin mutane suka fi jin daɗin cin abinci mara abinci.

Na farko, guje wa alkama galibi ya shafi yanke abinci kan abinci, kamar yadda ake samu a cikin abinci mai sarƙaƙƙiya iri-iri, kamar abinci mai sauri, burodin da aka toya, da hatsi mai laushi.

Wadannan abincin ba wai kawai suna dauke da alkama ba amma yawanci kuma suna dauke da adadin kuzari, sukari, da mai mai lafiya.

Mutane da yawa suna cewa sun rasa nauyi, suna jin rashin kasala, kuma suna da raunin haɗin gwiwa akan abinci mara ƙoshin abinci. Wataƙila ana danganta waɗannan fa'idodin ga keɓancewar abinci mara kyau.

Misali, abincin da ke cike da carbs mai tsafta da sugars an danganta shi da samun nauyi, gajiya, ciwon gaɓoɓi, mummunan yanayi, da kuma batun narkewar abinci - duk alamun alamun da suka shafi NCGS (,,,).

Abin da ya fi haka, mutane galibi suna maye gurbin abinci mai ƙunshe da zaɓuɓɓuka masu ƙoshin lafiya, kamar su kayan lambu, fruitsa fruitsan itace, ƙoshin lafiya, da sunadarai - waɗanda zasu iya inganta lafiya da walwala.

Bugu da ƙari, alamun bayyanar narkewar abinci na iya inganta sakamakon rage yawan amfani da wasu sinadarai na yau da kullun, kamar su FODMAPs (carbs waɗanda ke haifar da lamuran narkewa kamar kumburi da gas) ().

Kodayake ingantattun bayyanar cututtuka akan abinci mara alkama na iya zama alaƙa da NCGS, waɗannan haɓakawa na iya zama saboda dalilan da aka lissafa a sama ko haɗuwa da su biyun.

Yanke abinci mai dauke da alkama na iya inganta lafiya saboda dalilai da yawa, wasu daga cikinsu na iya zama alaƙa da gluten.

Shin Wannan Abincin Yana Lafiya?

Kodayake kwararrun likitocin kiwon lafiya da yawa sun ba da shawarar akasin haka, yana da lafiya a bi tsarin abinci mara kyauta - har ma ga mutanen da ba lallai ne su yi hakan ba.

Yanke alkama da sauran hatsi ko kayayyaki masu ƙunshe da alkama ba zai haifar da illa ga lafiya ba - muddin aka maye gurbin waɗannan kayayyakin abinci mai gina jiki.

Dukkanin abubuwan gina jiki a cikin hatsi masu dauke da alkama, kamar su bitamin B, zare, zinc, ƙarfe, da potassium, ana iya maye gurbinsu da sauƙaƙe ta bin ɗimbin abinci mai cike da abinci, wanda ya ƙunshi kayan lambu, 'ya'yan itatuwa, mai ƙoshin lafiya, da kuma tushen furotin masu gina jiki.

Shin Kayan Gluten-Kyauta Sun Fi Lafiya?

Yana da mahimmanci a lura cewa kawai saboda abu ba shi da alkama ba yana nufin yana da lafiya ba.

Kamfanoni da yawa suna tallatar da cookies ɗin da ba su da yalwar abinci, da kek, da sauran kayan abinci da aka sarrafa sosai kamar yadda suke da lafiya fiye da takwarorinsu masu ƙunshin alkama.

A zahiri, wani binciken ya gano cewa 65% na Amurkawa sun yi imanin cewa abinci mara yalwa sun fi lafiya, kuma 27% sun zaɓi cin su don haɓaka ƙimar nauyi ().

Kodayake an tabbatar da samfuran da ba su da alkama suna da amfani ga waɗanda suke buƙatar su, ba su da wata lafiya fiye da waɗanda ke ƙunshe da alkama.

Kuma yayin bin abinci mara-alkama yana da aminci, ka tuna cewa duk wani abincin da ya dogara da abincin da ake sarrafawa da wuya ya haifar da fa'idodin kiwon lafiya.

Ari da, har yanzu ana muhawara ko yin amfani da wannan abincin yana amfani da lafiyar waɗanda ba tare da haƙuri ba.

Kamar yadda bincike a cikin wannan yanki ya canza, da alama dangantakar dake tsakanin alkama da tasirin ta ga lafiyar gabaɗaya za a fahimci ta sosai. Har zuwa wannan, ku kawai za ku iya yanke shawara ko nisantar shi yana da amfani ga bukatun ku.

Yayinda yake da aminci a bi abinci mara-alkama, yana da mahimmanci a san cewa kayayyakin da ba su da alkama ba su da wata lafiya fiye da waɗanda ke dauke da alkama.

Layin .asa

Biyan abinci mara alkama shine larura ga wasu kuma zaɓi ga wasu.

Alaka tsakanin alkama da lafiyar gaba daya tana da rikitarwa, kuma ana ci gaba da bincike.

Gluten yana da alaƙa da ƙwayar cuta, narkewar abinci, da sauran yanayin kiwon lafiya. Duk da yake mutanen da ke cikin waɗannan rikice-rikice dole ne ko ya kamata su guje wa alkama, har yanzu ba a san ko abincin da ba shi da alkama yana amfanar waɗanda ba tare da haƙuri ba.

Tunda a halin yanzu babu cikakken gwaji na rashin haƙuri da kuma guje wa maye ba shi da haɗarin kiwon lafiya, kuna iya gwada shi don ganin ko ya sa ku ji daɗi.