Ponoʻoe e nānā i kāu mau wela o ka hao a me ke kaloka, me nā huaʻai D a me B12
No ka meaʻaiʻole i ka meaʻaiʻole , ponoʻoe e hahai i nā meaʻaiʻelua no ko lākou hopena waiwai maikaʻi. Akā, ponoʻoe e mālama pono i kāu mau kohoʻana inā eʻaiʻoe i ka gluten-free a me ka meaʻaiʻole (aiʻole ka vegan) :ʻo kēlā me kēia mea e hoʻopilikiaʻia ai kekahi mauʻai ponoʻole, ai ka manawa e hui pūʻia ai nā meaʻai, hiki i kēlā mau hemahema ke hoʻonui.
ʻAʻole ia manaʻo he pono kāu e haʻalele i kēlā me kēiaʻaiʻai - hiki iā lākou ke hoʻonui i kou olakino, a he mea hiki iāʻoe ke kūkulu i ka meaʻai pāʻaniʻole-ʻole e komo i nā mea a pau e pono aiʻoe ma keʻano o ka meaʻai.
Akā, ponoʻoe e uku i nā mea'ē aʻe ma mua o ka mea maʻamau i ka meaʻai o ka meaʻai eʻai aiʻoe, a hiki paha iāʻoe ke kamaʻilio i kāu kauka e pili ana i nā mea hou e pono aiʻoe.
ʻO nā meaʻai nā meaʻai pāʻaniʻoleʻole ka meaʻaiʻole? ʻAʻohe,ʻaʻole i loaʻa kahi noiʻi e pili ana i ka uluʻana, akā, heʻuʻuku liʻiliʻi.
Akā, ua nānā au i nā kiko'ī o nā hihia kūpono no kaʻaiʻole o ka gluten a me kaʻai meaʻai eʻike ai i kahi e lohi ai lākou, aʻikeʻia heʻelima mau pilikia kūpono no ka palekana waiwai, a me nā mea'ē aʻe'ē aʻe e mālama i kou mau maka. . Eia ka papa inoa, a pehea e hiki ai iāʻoe ke pale aku i nā hemahema.
1 - Hua'ōlelo B12
He mea kupanaha paha ka huliʻana i ka hua B12 ma ke poʻo o ka papa inoa no nā wahi pilikia pilikia no nā mea kanu, no ka mea, aia wale nō ia ma nā mea holoholona. ʻO kaʻoiaʻiʻo, he hōʻike noiʻi noiʻi i ka makahiki 2013 e hōʻike ana i nā kaona kūpono o B12 no nā mea kanu o ka 11% i ka hukiʻana i 90%, me ka piʻiʻana ma waena o nā'ōkoʻa a me nā mea i ukali i nā meaʻaiʻai mai ka hānauʻana mai.
Akā,ʻaʻole hiki iāʻoe ke hoʻomaopopo i ka nui o nā kānaka e hahai ana i kaʻai lamaʻole i ka B12 - ma laila, uaʻike ka mea hewa i ka nele i nā huapalapala ikaika loa (ʻo ka nui loa o nā meaʻaiʻoleʻole a me nā'āpana gluten-freeʻoleʻaʻole e ' ua hanaʻia i nā meaʻai hou a me nā minela, a ke uku nei mākou i ka poʻe eʻai wale i ka gluten-ʻole).
No laila, me he meaʻaiʻole ka meaʻaiʻole, pehea kāu e hana ai no kāu pilikia kūpono me ka huaʻai B12?
Inā maikaʻiʻoe i ka meaʻaiʻaiʻole - he meaʻaiʻai eʻai ana i nā huaʻona a me nā hua puaʻa - hikiʻoe i ka pōmaikaʻi: hiki iāʻoe ke loaʻa i kekahi B12 mai kēlā mau kumu, akā ponoʻoe eʻai i nā hua he 10 i ka lā aʻoi aku ma mua oʻelima mau kapu o ka yogurt (aiʻole kekahi mau hui o nāʻelua) e hiki i ka 100% o ka nui i manaʻoʻia.
Hiki iāʻoe ke ho'āʻo i kaʻailaʻo Rice Chex ikaikaʻole, no ka mea, he 25% o nā hua Baila B12 āu e pono ai i kēlā lā i kēia lā, a heʻelua vegan. Hoʻopiliʻia kekahi mau kulina a me nā hua mīmū e like me ka wai almond me B12 (pono e hoʻohana i kahi koho palekana: Gluten-Free Soy Milk List ) a me ka List List Milk List Gluten-Free )
I ka hopena, hiki iāʻoe ke lawe i nā kīʻaha B12 B12. Ināʻikeʻoe i ka nui o ka pōʻai B12, e kamaʻilio me kāu kauka e pili ana i ka ho'āʻoʻana i nā lozenges sublingual a iʻole nā injections-ʻaʻole i komo maikaʻi ke kino B12, aʻo nā kohoʻelua e hiki ke kōkua iāʻoe e hoʻonui hou.
2 - Vitamin D
E like me ke kaloka, he mea nui ka huama D no kou ola, a ke hoʻomau nei nā mea noiʻi e wehe i nā mea hōʻike e pili ana i ka hana koʻikoʻi i loko o kāu pūnaewele ola honua. Ua hōʻikeʻia nāʻano likeʻole e nā kānaka eʻai ana i ka mālūlūʻole no ka loaʻaʻana o ka maʻi celiac i nā lālā heʻole D-deficient, aʻike pinepineʻia ka huaʻole D i nā mea kanu a me nā meaʻawaʻawa, iʻole ka poʻe i inuʻole i ka waiuma D-waipaʻa.
ʻO nā kumu kai meaʻai kūlohelohe o ka lāʻauʻo D, ua kaupalenaʻia, no ka mea i hanaʻia kou kino e loaʻa kēia mau meaolakai mai kaʻikeʻana o ka lā. Akā me nā kānaka he nui e palekana i ka lā i kēia mau lā,ʻoi aku ka nui o nā meaʻai. ʻO ka mea nui,ʻo ka hapa nui o kēia mau kumuhana e pili ana i nā hua o ka huapalapala ikaika a me ka waiu-ʻaʻole i nā koho maikaʻi loa a me nā meaʻai.
Ināʻoe eʻai i nāʻanoʻano kūlana e like me Chex (ʻo ia hoʻi ka vegan), hiki iāʻoe ke loaʻa kekahi mau huaora D (e pili ana i 10% o kāu mau mea e pono ai i kēlā me kēia kakahiaka me kāu paila o ka meaʻai.) E hōʻiliʻili i kekahi mau huaʻaila D-hana ikaika a me ka waiū waiu a e loaʻaʻoe i kahi kīʻaha e 40% o ke ala i kāu pahuhopu mau lā.
Ināʻole, ponoʻoe e hoʻonui i ka loaʻaʻana o ka hua malo D e pono ana iāʻoe. E noʻonoʻo pono: nui nā pūnaewele e hoʻopuka i ka laweʻana i nā lāʻau nui loa o ka huaʻaina D, akā ināʻoiʻoe i ka nui, hikiʻoe i ka uluʻana o ka meaʻona D i ka maʻi. ʻO ia ka hopena hiki ke alakaʻi i kahi kūlana i kapaʻia he hypercalcemia, hiki ke hoʻonā i ka osteoporosis, pōhaku kumukūʻai a me ka hōʻole kīkī. ʻO ka memo maʻaneʻi: Mai hele i luna me nā mea kīpī D D.
3 - Kaomi
ʻO ka hapanui o mākou ke maopopo pono mākou i kahi kahe e kūkulu i nā iwi ikaika. Akā,ʻaʻole pahaʻoe iʻikeʻo ka calcium kekahi wahi pilikia no nā meaʻai, a ke hōʻike nei kaʻimi noiʻi hiki i nā kānaka e pili ana i kaʻai kīwīʻole me ke kīpē calcium.
ʻO ka poʻe iʻaiʻole i ka mālikiʻole no ka maʻi celiac e pono eʻike i kā lākou mau mea e pono ai ka calcium, no ka mea, ua hoʻomaka mua lākou i ka osteopenia a me ka osteoporosis (ʻoiai keʻike nā kānaka hou i ka holomua o ko lākou iwi i ka wā e holo wale ai lākou).
Inā hikiʻoe i ka lālā lacto-ovo, hiki iāʻoe ke hoʻomāhuahua i ka calcium ma ka hoʻohanaʻana i nā hua lawaiʻa-ʻelua kīʻaha o ka waiū i ka lā me kahi kīʻaha o ka yogurt free-free e uhi i kāu mau pono.
Akā inā he veganʻoe a ināʻaʻoleʻoe eʻai i ka waiū (aʻo ka nui o nā meaʻaiʻole eʻai i ka meaʻai), a laila, e paʻakikī ka lawaʻana o ka momona mai kāuʻai wale nō.
Hoʻokumuʻia kekahi mau mīni a me ka mīkī pākīpika i ka punaha ((no ka mea hou, e koho pono i ka waiū soy gluten-free) a iʻole ka gluten-free nut milk ). Ināʻoe eʻai i ka soy, hanaʻia me ka calcium sulfate e hiki ke kōkua iāʻoe e hōʻea i kāu pahuhopu, e like me keʻano o ka wai o kaʻalani i hanaʻia e calcium (no nā koho palekana, eʻike i nāʻanoʻainaʻo Gluten-Free? ).
Ua lohe pahaʻoe i ka nui o nā meaʻai momona e ulu ana i ka nui o ka puna calcium, a heʻoiaʻiʻo maoli ... a hiki i kekahi wahi. Aia nā'ōmole a me nā kinipoki i kekahi calcium, e like me keʻano, akā ponoʻoe eʻai i kahi 10 mau kapu o Kale (i anaʻia, iʻole) no ka lawaʻana i kēlā me kēia lā. ʻAʻole ia he mea kupanaha i ka huliʻana o ka poʻe'ōlepa gluten-ʻoleʻole i nā mea hoʻopihapiha no ka loaʻaʻana o kā lākou calcium.
4 -'Āla
Ke kōkua kaʻoni iā mākou i ke kūkuluʻana i nā proteins e pono ai mākou e lawe i ka oxygen ma o ko mākou koko i ko mākou mau pūnaewele e kali nei. Hōʻike ka hōʻikeʻike i nā meaʻai'ōpala i nā manawa heʻoi aku kaʻoihana hao ma mua o nā omnivores, aʻo nā kānaka me ka maʻi celiac (ʻo ia hoʻi ka poʻe hou) i pinepine i ka maʻi anemia ma muli o ka poino o ko lākou'ōpū liʻiliʻi.
No hea mai ka hao mai loko mai o kā mākou meaʻai? ʻOi, hiki i nā kānaka e hahai ana i kaʻai maʻamau ke loaʻa i kekahi mau mea aʻoi loa paha o kā lākou hao mai nā meaʻala a me nā huapalapala huapalaoa i kālaiʻia i ka mauʻano. Akā,ʻaʻole e maikaʻi ke hana ināʻaʻoleʻoe e pāʻaniʻole aʻaiʻole i ka meaʻai a me ka vegan paha, a no lailaʻaʻole eʻai i ka piʻo a me ka pua.
ʻO ka pōmaikaʻi,ʻoi aku ka maʻalahi o ka hao ma waena o nā meaʻai likeʻole o ka meaʻai ma mua o nā meaʻai e like me ka huaʻo D a me ka hua B12, keʻoleʻoe e pale i ka mea hānai (iʻole ke kumu o ka hao nui). ʻO ka hapalua o ke kīʻaha o ka amaranth, no ka laʻana, e hāʻawi aku i kahi o ka hapakolu o kāu mau koi o ka hao i kēlā lā i kēia lā, a me nā lemu (ʻo ia hoʻi, soybeans, inā eʻaiʻoe i ka soy) he kumu waiwai hao hoʻi.
ʻO kaʻaiʻo ka meaʻaiʻaiʻole he nui ka hao-ʻo ka nui me ka hapalua o kāu pono i kēlā me kēia lā i kahi lawelawe. A inā heʻai nuiʻoe i nāʻeleʻeleʻeleʻele uliuli e like me ka'ōnihi, hapa hapalua i ka lā e loaʻa iāʻoe kokoke i ka hapalua a hiki i kāu pahuhopu.
No ka mea, he meaʻaiʻole ka meaʻaiʻole ka meaʻaiʻole e hilinaʻi ana i nā mea i kapaʻia heʻano hao (non-heme) (nā kumu i loaʻaʻole mai nā mea holoholona), ponoʻoe e hoʻomaopopo i ka maʻalahiʻole o ka hao hemele. heme hao. Eia kekahi, ka kope, ke ke, calcium a me ka fiber e hiki keʻaʻa i ka laweʻana o ka hao heme.
ʻO ka haʻawina maʻaneʻi:'Āpono e lawa ka hao, a ināʻoe e loaʻa i nā hōʻailona o kaʻeleʻele hao-anemia-hiki ke hoʻokomo i ka luhi, nāwaliwali, ka wikiwiki wikiwiki, nāʻano nūnū a me ke kamaʻilio palekana i kāu kauka e pili ana i ka hōʻoiaʻana o kou hemoglobin.
5 - Hua'ōlelo B6
ʻO ka Vitamin B6 (ʻo ia ka inoa nui no nā pūnaeweleʻeono) e pili ana i ka ikaika o kou kino e hoʻokomo i ka pilikino, e kūkulu i kāu kamepiula a me ka hemoglobin e lawe i ka oxygen i loko o kāu pūnaewele.
ʻO ka mea pōʻino, ua hōʻike nā haʻawina e loaʻa ana i nā poʻe i loaʻa i ka maʻi celiac a me ka ukaliʻole i ka meaʻaiʻole i ka B6. Aʻoiai he mea kanu ka mea kanu i nā mea kanu, uaʻikeʻia kekahi mauʻikepiliʻole i ka nui o ka lālāʻae BA i nā mea kanu a me nā meaʻokoʻa.
No laila he aha kāu e hana ai ināʻaʻoleʻoe i ka gluten-free a me ka meaʻaiʻole a me ka vegan?
ʻAi, hiki iāʻoe keʻai i ka moa. ʻO ka legumes nui (i kapaʻiaʻo garbanzo beans) e lilo i kumu maikaʻi loa o ka hua Beta - hoʻokahi kīʻaha o ka moa liʻiliʻi e hāʻawi iāʻoe ma mua o ka hapalua o ka pono o ka lā.
Hiki iāʻoe ke kōkua i kaʻai i hoʻoikaikaʻia; ʻo kekahi mea hanaʻoleʻo Krisice Krisina no ka hoʻohālikeʻole, no ka laʻana, ua paʻa i ka 25% o nā huaʻai B6 i pono iāʻoe i kēlā me kēia lā. ʻO nā kumu maikaʻi'ē aʻe kekahi,ʻo nā'ōlaʻi, ka maiʻa a me nā'āleu hoʻolimalima ... nā meaʻaiʻaiʻole a pauʻole.
6 - Zinc, Fiber a me ke kaʻawale
ʻO nā mea kanu a me nā meaʻawaʻawaʻole heʻelua aʻekolu paha mau pono kūpono.
ʻO nā mea Vegetarians a me nā meaʻokoʻa he nui ka'anikō, hōʻikeʻia nā haʻawina i kahi hapa no ka mālamaʻana o ka zinc i nā meaola holoholona a kāohiʻia e nā phytates, he mau mea antioxidant nui i loaʻa i loko o nā kī, nā lemu a me nā nīpala.
Loaʻa iā mākou ka zinc no nāʻano hana likeʻole e pili ana i ka hanu pūnaewele. No laila, ināʻoe e hahai ana i ka meaʻaiʻole me ka meaʻaiʻole, pono e ho'āʻoʻoe e hoʻoikaika i kāu kīʻaha pīkī i hanaʻia me ka'ūkalima, ke koko a me ka lihi (ināʻoe eʻai ana i ka waiū), nā'ōpala a me nā moa e pili ana i nā puna maikaʻi.
Eia kekahi,ʻo ka loaʻaʻana o ka fiber i ka meaʻoiʻole ma mua o ka mea maikaʻi ma ka meaʻaiʻole ka gluten, no ka mea, loaʻaʻole nā hua liʻiliʻi gluten-free me ka'ōpala piha.
Uaʻoi aʻe ka uluʻana o ka fiber gluten-free i nā makahiki i hala iho nei me ka hoʻokomoʻiaʻana o nā palaoa'alainaʻole a me nā huahana'ē aʻe. Akā inā heʻaiʻoleʻoe i ka meaʻaiʻole,ʻaʻole pahaʻoe e hopohopo nui, no ka mea,ʻo ka poʻe e pili ana i kaʻaiʻai, loaʻa lākou i ka nui o ka fiber. Eia naʻe, hiki iāʻoe ke kiʻi i nā huapalapalaʻokoʻa ma mua aʻe o nā koho i hoʻoponopono houʻia.
ʻO ka mea hope loa,ʻo ka poʻe iʻaiʻole i ka māʻona me ka liʻiliʻiʻole i ka liʻiliʻi, iʻikeʻia hoʻi he'opic acid,ʻoiai nā meaʻai a me nā vegan e pau i ka palahalaha. Hiki paha iāʻoe keʻike i ka pili nui o ka pale ināʻoe e hāpai, akā he mea nui hoʻi no ke kūkuluʻana i nā pūpū koko uila a me DNA.
No ka hōʻoiaʻiʻoʻana i ka loaʻaʻana o ka palaoa ma luna o ka meaʻai wiliʻole, ponoʻoe e hoʻouka i kāu kālepa kūʻai me ka'ōnihi, ka laiki, ka'ōmaʻaʻeleʻele, ka pipi a me nā Brussels. Inā hiki iāʻoe ke hāpai, ponoʻoe e noʻonoʻo i ka laweʻana i ka waihona waipika maʻamau - i ka manawa āu iʻike ai no ka mea, ua hāpaiʻoe,ʻo nā'elepili neural o ka hopena o ka hemahema ua hiki paha ke hoʻomohala.
ʻO nā meaʻai'ōpiopioʻole ka mālamaʻole i kaʻike i ka olakino, a no laila paha e hele neiʻoe i kaʻai i hoʻopihaʻia i nā huaʻono, nā huaʻai a me nā meaʻai'ē aʻe. Akā, he mea kōkua ia eʻike pono i kahi o kou hemahema, i hiki iāʻoe ke hoʻolālā i kāu mau meaʻai - a me nā mea hiki ke hoʻopukaʻia - e uku i mua o ka liloʻana i kumu.
Nā kumuhana:
MJ a me al. Ka laweʻana i kaʻai a me ke kūlana hao o nā wāhine wahine'Ālapa. Ka NupepaʻAmelika Hui Pūʻali. 1999 Sep; 70 (3): 353-8.
Foster M. et al. Ka hopena o nā meaʻai meaʻai ma kaʻene maʻemaʻe: kahi hōʻike'ōnaehana a me nā hōʻailona-kelepona o ka noiʻiʻana i nā kānaka. Ka Buke Helu o kaʻEpekema o nā Meaʻai a me nā Hanaʻai. 2013 Aug 15; 93 (10): 2362-71. ia: 10.1002 / jsfa.6179. 'Apub 2013 Mei 29.
ʻO Parrish C. The Gluten-Free Meaʻai. Ka Hoʻomākaukau Kūikawā, Mei 2007.
Waldmann A. et al. ʻO kaʻaiʻana o ka huaʻa B6 a me ka hoʻopihamahaʻana o ka B6 Bona ma nā hōʻoiho koko o nā mea vela German. ʻO ke olakino ola kino. 2006 Sep; 9 (6): 779-84.
Weaver CM et al. Nā koho no ka loaʻaʻana o ka'ōlaumonaʻai kūpono me kaʻaiʻai. Ka NupepaʻAmelika Hui Pūʻali. 1999 Sep, 70 (3 Suppl): 543S-548S.