Ku koyi hatsi: mataki na farko da kuke cin abinci marasa kyauta
Gluten shine sunan sunan catchall don furotin da ke cikin alkama. Abinci daga gurasar gurasa ga fasinta yana da abun ciki, da abinci da ba za ka yi tsammanin ba, kamar wasu kayan salatin ko ma da giya mafiya so. Gluten yana aiki ne a matsayin haɗin jiki don riƙe wasu abinci tare.
Mutane da yawa zasu iya cinye abinci ba tare da wani mummunar tasiri ba. Sauran suna da maciji ko ƙuƙumma-masu ƙyama. Jikunansu suna shiga cikin yanayin da suke cin abinci lokacin da suke ci abin da ke dauke da alkama.
A lokacin da alkama ya shafe su tsarin narkewa, jikinsu suna fama da mummunar cuta. Mazan tsofaffin Gluten zasu iya samun gashi, gas, maƙarƙashiya ko zawo. Suna iya samun halayen fata ko jin kunya da gaji bayan cin abinci.
Game da kimanin kimanin miliyan 18 na Amurka suna da damuwa, a cewar Ƙungiyar Ƙasa ta Celiac. Ɗaya daga cikin 100 na Amurkawa ba su da karfin zuciya - suna fama da cututtukan Celiac kuma sun jimre da halayen jiki yayin da ake amfani da gluten, ciki har da lalacewar ƙwayar hanji.
Duk da haka, wasu sun za i su tafi kyauta maras amfani, ko da yake akwai wata shaida ta kimiyya ta nuna cewa kawar da gurasar daga abinci yana inganta lafiyar lafiyar idan baka da damuwa ko rashin shiga ga gina jiki.
Ko dai dole ne ka kawar da gurasar daga abincinka ko kuma idan kana so, gano abinda abincin da ke dauke da wannan furotin zai zama kalubale. Wani lokaci yana da ma'ana, amma wani lokacin ba haka bane.
Koyaushe karanta sinadaran da alamu don tabbatar da idan kuna shan damuwa ga gluten, amma wannan jerin zai iya taimaka maka gano abin da hatsi da flours suna da hatsari kuma wanda zai iya zama lafiya.
Grains mara lafiya wanda ke dauke da Gluten
- Alkama: Kowane irin alkama yana dauke da alkama, ciki har da spelled, durum, semolina, graham, faro, emmer, einkorn, triticale, da kamut. Wannan ya hada da hatsi, berries, germs, brans, flours, alkama da kuma alkama alkama.
- Sha'ir: Dukkan iri da sha'ir na sha'ir suna dauke da alkama, da sha'ir za su iya ɓoyewa a wasu abinci da ba za a yi zaton su ba, irin su malt vinegars, madara madara mai sha da candies, shinkafa shinkafa da shinkafa tare da shinkafa malt, da giya.
- Rye
Grains Gluten-Free Grains
Ba dukkanin hatsi suna ta atomatik akan jerin marasa tsaro ba kawai saboda suna da hatsi. Waɗannan su ne wasu cewa ya kamata ku ci:
- Amaranth
- Buckwheat
- Masara
- Gero
- Montina® (Rice Grass)
- Oats
- Quinoa
- Rice flours: farin, mai dadi ko sushi, launin ruwan kasa ko daji
- Sorghum
- Teff
Yin amfani da hatsi a cikin abinci maras yisti shine mai rikitarwa, duk da haka. Kungiyar Gluten Intolerance, Celiac Disease Foundation, da Ƙungiyar Celiac Kanada sun amince da yin amfani da matsakaicin yawan 'ya'yan hatsi marasa kyauta. Sauran kungiyoyi, ciki har da Celiac Sprue Association, sun ba da shawara cewa a guje wa hatsi.
Safe Gluten-Free Bean Flours
Wasu mashigin bishiyoyi suna dauke da lafiya. Sun hada da:
- Faya wake
- Garbanzo ( chickpea )
- Garfava (hade da garbanzo da faran bean flours)
- Pea
- Romano (cranberry)
- Soy
Wani lokaci garbanzo ko chickpea gari ana kiranta gari "gram". Wannan kada a dame shi da gari "graham", wanda ya fito ne daga alkama.
Safe Gluten-Free Nut Flours
Kwayoyin da ba a san su sun hada da alkama ba sun hada da:
- Almond
- Chestnut
- Kwakwa
- Hazelnut
- Pecan
Safe Gluten-Free Tushen Kayan lambu Starches
Wasu kayan cin abinci na tushen kayan abinci suna lafiya. Sun hada da:
- Arrowroot
- Dankali mai dashi
- Dankali Tura
- Tapioca