Hiki iāʻoe keʻike i nā loli kaumaha a me ka hoʻonuiʻana i ka ikehu
Ke hoʻomakaʻoe i kaʻaila gluten-free, hiki i nā hopena o ke kino ke komo i nā loli o kāu kaumaha (ʻo nā hopena a me nā lilo paha), nā mea hou i kouʻano ikehu, a me nā kūlana i kou kūlana kūpono. I nā kumu he nui, ua pōmaikaʻi kēia mau hopena.
Eia naʻe, hiki i kaʻai gluten-freeʻole ke hoʻonāʻia i nā hopenaʻaoʻao maikaʻiʻole. Eia kekahi laʻana, hiki iāʻoe keʻike ua loaʻa iāʻoe ka maʻi ma muli o ka constipation, no ka mea, nuiʻole nā kikowaena o nā meaʻaiʻole gluten-free. Hiki iāʻoe keʻike ua loaʻa iāʻoe ka maʻalahi loa o ka hihia i ka'ālunu i kaʻai aʻoe eʻai ai.
Ke noʻonoʻo nei i ka mea e manaʻo ai i ke ala o nā hopena ākea a hoʻomakaʻoe i kaʻaiʻole gluten? Eia ka mea e pono ai keʻike.
1 - Ka Hoʻololi paha o kāu Haumana
Ma muli o ka hoʻomakaʻana o ka māmā a iʻole ke kaumaha o ka paʻakikī, hiki ke loli paha kou kaumaha i nā kūlana maʻamau i ka manawa eʻikeʻia aiʻoe me ka maʻi celiac a hoʻomakaʻoe ma muli o kaʻaiʻole o ka gluten.
ʻOiai ka nui o nā kānaka e manaʻo nei he kaumahaʻole nā kānaka hou iʻikeʻia me celiac, ua hōʻikeʻia nā haʻawina he nui ke kaumaha maʻamau,ʻoiai he nui ka nui o nā kaumaha. Eia kekahi laʻana, uaʻikeʻia he hoʻokahi o ka helu o nā celiac i hōʻoia i hoʻokahi o nā hanana i loaʻa i ke kaumaha, he 17 pakeneka ke kaumaha o ka kiʻekiʻe, a he 22 pakeneka ka paʻakikī a me ka paʻakikī.
Ma muli o kā lākou mau kelepaʻi, ua hoʻomauʻia nā kaumaha o ka poʻe kaumaha o ke kaumaha, akāʻo ka nui o ka poʻe kaumaha a me nā meaʻehaʻeha e lilo i ka kaumaha. Ua mālamaʻia nā celiac maʻamau maʻamau i ka noho maʻamau.
No laila, inā paʻakikīʻoe a iʻole ke kaumaha i kaʻike, hiki iāʻoe ke manaʻo eʻike i kou kaumaha ke kaulike i ka hopena o ka meaʻaiʻole ka gluten. Eia nō naʻe, ināʻoe eʻai i nā meaʻai'āhiʻonaʻole (ʻole e mālama i kaʻai i kaʻai i ka meaʻaiʻole), e like me kā lākou mau hoa hana kūikawā), hiki iāʻoe ke hoʻopaʻa i kahi paona makemakeʻole. No laila e mālama.
2 -ʻO kou Lactose Intolerance E Hoʻonui
ʻAʻole hiki i nā celiacs hou loa keʻeli ke lactose,ʻo ke kō i loaʻa i ka waiū a me nā hua waiū, e like me ka ice cream a me ka yogurt. ʻO ia ke kumu o ka pōʻino o ke kino i hanaʻia e ka maʻi celiac -ʻo kā mākou kīnā kōpū ke kuleana no kaʻeliʻana i ka lactose, ai ka wā e wāwahiʻia ai e ka paneʻana i ka gluten i kā mākouʻai,ʻaʻole hiki iā mākou keʻeli hou i ka lactose. No laila hiki iāʻoe ke loaʻa iāʻoe iho i ka waiu-ʻole a me ka gluten-free .
Eia naʻe, i ka hoʻomakaʻana o ka hōʻeha kinoʻana o kou kino (iʻikeʻia he'olino atrophy), hiki iāʻoe ke hoʻomau i ka hoʻomau i nā mea lactose i loko o ka hopena o kāu meaʻai pāʻaniʻole. E kakali i ka lolie pinepineʻana o kēia loli, akā, inā ua koʻikoʻi kou loloʻana i ka lactose-e ho'āʻo i nā hua liʻiliʻi liʻiliʻi loa i kaʻike mua i keʻano o kāu kino e hoʻopili ai.
ʻO nā hōʻailona o ka noe o ka lactose e komo pū ka wīwī, ka lāʻau, a me ka bloating, no laila, ināʻikeʻoe i kēia ma hope o ka nui o ka lawelaweʻana i ka hua waiū, hoʻi hou no kekahi manawa ma mua o ka ho'āʻo houʻana. Hiki iāʻoe ke ho'āʻo i ka liʻiliʻi liʻiliʻi a iʻole ka laukoseʻole e lawaiʻaʻole eʻike ai ināʻoi aku ka maikaʻi o kāu kino i kēlā mau huahana.
Ināʻaʻoleʻoe eʻai ana i nā mea lawaiʻa, hoʻomaopopoʻoe e loaʻa ana ka nui o ka punaeka i nāʻano'ē aʻe, e like me ka laweʻana i ka hōʻaipa huapīpikaʻole.
3 - Hiki iāʻoe ke hana hewa i ka Gluten Cross-Contamination
I ka wā eʻai anaʻoe i kaʻai i kēlā me kēia lā,ʻaʻole pahaʻoe i pane i kēlā me kēia manawa o kaʻaiʻana. Eia naʻe, i ka manawa e wehe aiʻoe i kāuʻai, hiki iāʻoe keʻike i kou kino e hana i kahi'āhiʻuki i ka'ālunu o kaʻai i kāuʻai-aiʻole i ka pōʻai o kēlā kīʻale kīʻalepī i hoʻopihaʻoleʻia e hikiʻole iāʻoe ke pale aku. ʻO kēia kekahi o nā hopena o nā meaʻai pāʻaniʻole-ʻole.
ʻO ka hopena i ka gluten i kāuʻai e hiki wawe mai (i loko o ka hapalua hora i kekahi mau mea), aiʻole paha e hikiʻole i ka lā aʻe a iʻole ma hope. Hiki ke hōʻailonaʻia kou mau hōʻailona maʻamau i keʻano o ka maʻi pahū, ka paʻapū, kaʻeha pūpū, reflux, gas, aiʻole ka luaʻi. I kēia manawa, hiki iāʻoe keʻike i kekahi mau hōʻailona'ē aʻe, e like me ka luhi, kaʻeha nui, ka umauma lolo, a me keʻano o ke kaumaha no ka gluten.
Pau kēia mau mea mai kahi kuhumu? ʻAe, ke koʻikoʻi koʻikoʻi o kā mākou kino i nā meaʻai i loaʻa i ka gluten e hiki ke lilo i mea hopohopo ma mua o ka heleʻana o ka gluten-free.
Eia naʻe, mai hopohopoʻoe inā loaʻa iāʻoe kēia mau hōʻailona noʻonoʻo-a nānā i kēia mau kōkua no ka hoʻi houʻana mai ka pōʻai pōʻino. I ka manawa e hiki ai iāʻoe ke hana hou, e nānā pono i kāuʻai eʻike i kahi e hūnāʻia aiʻoe. E hoʻomanaʻo i ka pāʻani pāʻani i kēlā me kēia manawa a palekana a hoʻomaʻemaʻe i ka meaʻai.
4 - Loaʻaʻole iāʻoe ka lawaʻana o ka pale i loko o kāu pāʻani
Hāʻawi ka huaʻai hua palaoa piha i ka nui o ka fiber i ka hapanui o nā meaʻai. Akā, i ka wā e hāʻawi aiʻoe i ka pipi, koeʻoe me ka liʻiliʻi o nā huapalapalaʻokoʻa o kahi e koho ai -ʻo ka meaʻole,ʻo ka nui o nā meaʻaiʻole a me nā meaʻai'ē aʻeʻaʻole i loko o ka fiber nui, a pēlā nō kaʻaiʻana i ka liʻiliʻi liʻiliʻi he palena maʻamau ka hopena maikaʻi o kaʻai.
Ua maikaʻi keʻano o kēiaʻano, aʻo kekahi mau'āpana palaoa gluten-freeʻole e hana nei i nā meaʻai me ka palaoa piha. Eia naʻe,ʻo ka lawaʻana o ka fiber ma ka'āpana kīʻaloʻole, he mea ia e hoʻopilikia ai, a no ka pilikiaʻole o nā kānaka no ka meaʻaʻole lākou e lawa i ka fiber i kā lākou meaʻai.
No laila he aha kāu e hana ai? Hiki iāʻoe ke ho'āʻo i nā kumu hou o ke fiber i kāuʻai. No ka laʻana, hiki iāʻoe ke nānā pono no ka palaoaʻole-gluten-free, a noʻonoʻo e hoʻonui i nā pake a me nā lekile, me nā huaʻala a me nā huaʻai hou, i kāu pāpale. Aia nā'ōpala a me nāʻanoʻano i ke kiʻekiʻe i ka fiber a hiki i nā'āpala pāʻani liʻiliʻiʻole.
Inā eʻokiʻoe i kāu meaʻai (e like me kekahi o mākou), makemakeʻoe e noʻonoʻo i ka'ō'ōʻana i kāu palaoa pono'ī mai nā kīʻale gluten-freeʻole - eia ka papa inoa o nāʻelima'ōpiopio liʻiliʻiʻole e ho'āʻo ai, he nui ka nui o nā fiber. . Hiki iāʻoe ke lawe i ka mea hoʻokomo pūnaewele gluten-free.
ʻO nā mea a pau āu e hana ai, mai hoʻopili i ka nui o ka fiber i kāu meaʻai a pau, no ka mea, hiki i ka nui o ka fiber ke hoʻonāukiuki i kāu'ōhula me ka mea e hoʻopili ai. Eia kekahi, ināʻoe e hakakā nei me ka noʻonoʻo a iʻole e hopohopo pahaʻaʻoleʻoe i lawa i ka fiber, e kamaʻilio me kāu kauka e pili ana i kāu koho.
5 - Ponoʻoe e kiaʻi i kāu mea kanu
Ma mua o ka heleʻana i ka pipiʻole, ua loaʻa iā mākou kekahi o kā mākou mau hao a me B mai nā huapalaa palaoa maikaʻi. No ka mea he mau palenaʻole ia mau huahana ma kaʻai gluten-free,ʻaʻole i loaʻa i kekahi poʻe ka lako o kēlā mau meaʻai i kaʻaiʻana i ka gluten-free (ʻo ka nui loa o nā hua'ūpiliʻole gluten-ʻole i hoʻopaʻaʻia me nā huaʻaina hou a me nā mineral).
No laila, ponoʻoe e noʻonoʻo i kou noiʻana i ka'ōkino, riboflavin, niacin, a me ka waikawa folic (nā hua B a pau), me kou lilo hao, eʻike pono e loaʻa iāʻoe nā uku manawa o ka lā.
Hiki iāʻoe ke hoʻoulu i nā huaʻai a me nā mea huaʻai (he nui ka nui o nā hua B), hiki iāʻoe ke ho'āʻo i nā huapalapala palapalinoʻole (a he nui ka hapa o ia mau mea), a iʻole hiki iāʻoe ke noʻonoʻo i ka laweʻana i mea kākoʻo no ka hopena o ka meaʻai gluten-free.
6 - He hua'ōlelo mai
ʻIke i keʻano, ua'āponoʻia kekahi o nā hopenaʻai meaʻaiʻole (gluten-free food effects). Akā,ʻaʻohe paha e loaʻa i kekahi poʻe. ʻAʻole ia he leʻaleʻa e lilo i mea maʻalahi i ka meaʻai pāʻani, e like paha.
Ke hoʻomanaʻo neiʻoe i kāu ala i nā mahina mua loa, e hoʻomanaʻo i ka mea eʻike ai ka meaʻai i kahi loli nui o ka nohona (a me ke kaʻina o ke aʻo haʻahaʻa), hiki paha iāʻoe ke manaʻo e hopena i kēia mau hopena i ka hopena.
Eia naʻe, ināʻikeʻoe i ka paʻakikī paʻakikī me ka paʻa o ka hopena aiʻole nā hopenaʻaiʻole ma hope oʻeono mahina aiʻole ma kaʻaiʻole gluten, e kamaʻilio pū i kāu kauka e pili ana i kahi mea hoʻolako i meaʻai. Hiki iā ia ke kōkua iāʻoe e hōʻike i nāʻano pilikia a hoʻoponopono iā lākou.
> Kālā:
> Ka Hale Waikaena Deaconessʻo Israel. ʻO Gluten a me ka Gluten-Free Diet.
> Cheng J. et al. Ka nui o ka maʻi kino i loko o ka maʻi celiac: ka hopena maikaʻi o ka meaʻai gluten-free. Ka Nūpepaʻo Gastroenterology Haumāna. 2010 Apr, 44 (4): 267-71.
> NĀ KĀLĀWAI KĀNĀWAI KĀNĀWAI KĀLAUWAI KĀHELI. Ka Lūkini Lactose.