ʻO ka heleʻana i ka gluten-free ua lilo i mea nui, a ua manaʻo kekahi poʻe e palekana i nā hua meaʻai. ʻAʻole pono ka poʻe nui e hōʻole i ka gluten a ma ka hanaʻana, e holo anaʻoe i ka hopena o ka loaʻaʻana mai o nā kino kūponoʻole.
ʻO nā hopena me nā hua puaʻa eʻoi aʻe ka nui ma mua o nā pilikia me ka gluten. ʻO ke kumu nui no kaʻaiʻana i nā hua meaʻai walaʻauʻo ka loaʻaʻana o kaʻeleʻele nui, a oiaiʻo nā hua laʻa he puna maikaʻi loa o ka lāʻau calcium, hiki iāʻoe ke lawe mai ia mea mai nā meaʻai'ē aʻe.
He aha keʻano e pili ana i kēia mau kumuhana?
ʻO Gluten kekahi mea waiwai i loaʻa i ka palaoa, ka bale, a me ka rai. Kōkua ia i ka hāʻawiʻana i ka palaoa i konaʻano. Makemake nā kānaka me ka celiac maʻi a iʻole ka gluten i kaʻaiʻana i ka meaʻaiʻole-ma kaʻole , hiki iā lākou ke hōʻeha i kekahi mau hōʻailona maʻalā weliweli, ka poho kaumaha, a me nā pilikia kino'ē aʻe.
Aia nā hua laʻauʻai i ka lactose i keʻano o ke kō. ʻAʻole hiki i nā poʻe me ke āpau o ka lactose ke komo i ka lactose a loaʻa i nā pilikia o ka'ōpū i ka wā eʻai ai lākou i nā mea waiū.
ʻAʻole kēia mau mea a pau i maʻalahi, akā,ʻaʻole lākou e pili i nā mea a pau.
Paʻi ka maʻi Celiac e pili ana i hoʻokahi kanaka mai 140 a pau.ʻO ka hoʻoluʻu lactose ka mea maʻamau, i ka nui o ka heluna kanaka. Ma kahi o 1 o kēlā me kēia 5 Caucasians i loaʻa iā ia, a ma kahi o 80 pakeneka o ka poʻe Asians a me nāʻAmelikaʻAmelika, 75 pakeneka o nāʻAmelikaʻAmelika a me ka hapalua o nā Hepana.
Inā manaʻoʻoe ua loaʻa iāʻoe kekahi o kēia mauʻano, ponoʻoe e kamaʻilio me kāu mea mālama ola e pili ana i kou mau manaʻo.
Inā he pilikia kou, hiki i kahi meaʻai aiʻole meaʻai meaʻai ke kōkua iāʻoe e hoʻonohonoho i meaʻai e noʻonoʻo i kēia mauʻano a eʻai mau i ka mea palekana a me ka meaʻai.
Akā, manaʻo wau i kaʻaiʻana i ka waiʻona e hōʻona iaʻu?
ʻAʻole ia. ʻO ka loaʻaʻana o nā caloriesʻoi aku ma mua o kou puhiʻana,ʻo ia ke kumu e loaʻa ai i ka poʻe kānaka ke kaumaha.
Hiki i nāʻokoʻa i kāu kinakolism ke hoʻohālikelikeʻia me kekahi poʻe, aʻo kekahi mauʻano olakino e hiki ke hoʻololi i kāu kaumaha, akāʻo ka hopena, he calories e hele i ka hoʻohālikeʻia me nā calories e puhi.
ʻO nā meaʻaina mom e makemake iāʻoe e hōʻalo i nā meaʻai likeʻole e like me nā huaʻai a me nā hua meaʻai. A iʻole lākou e koho i nā meaʻai kūikawā i loaʻa kekahi mau mea e like me ka gluten aiʻole ka waikawa paila, e'ōlelo ana heʻino ia iāʻoe, aiʻole paha e hiki iā lākou ke kuhikuhi iā lākou e like me nā meaʻaeʻa - kahi mea weliweli loa akāʻaʻole.
Mai hele i ka meaʻai. Mai hana wale.
Hele mai ka nui o nā meaʻai a hele wikiwiki - hiki paha no ka paʻakikī o ka hahaiʻana i ka wā lōʻihi, aʻaʻole lākou e kōkua iāʻoe e lilo aiʻole mālama i kou kaumaha.
ʻAʻole kēia mau kīʻahaʻai i kauʻia ma luna o nā noiʻi noiʻi e hiki keʻaeʻia no nā poho a lōʻihi a iʻole nā kuleana ola ola maikaʻi, akā, e ho'āʻo paha lākou e paʻi i kaʻepekema. ʻO ka laweʻana i kekahi mau minuke e nānā i ko lākou mau kumuhana e hōʻike ana i kahi hemahema ma waho o ka manaʻo a me ka manaʻo.
ʻO ke ala maikaʻi e nānā ai i kou kaumaha a hāʻawi i kou kino me nā meaʻai a pau āu e makemake ai, e hahai i kekahi meaʻai palekana . E koho i nāʻano meaʻai likeʻole mai kēlā me kēia pūʻuluʻai e hōʻoiaʻiʻo i ka hoʻohanaʻiaʻana o nā macronutrients, fiber, vitamins, a me nā alumina:
- ʻO nā hua a me nā meaʻai: ʻelua aʻekolu paha mau huaʻai a me nā meaʻai i kēlā me kēia lā.
- ʻO ka palaoa a me ka palaoa:ʻo ka hapalua o kāu mau kānana e pono keʻai i ka palaoa.
- Nā kumuhana protein: koho i nāʻano kumuhana momona liʻiliʻi e like me kaʻiʻo lean, ka moa, ka iʻa, iʻa a me nā lemu.
- Nā meaʻai laʻauʻai: pono iāʻoeʻelua aʻekolu mau lālā o ka waiu a meaʻai'ē aʻe paha i ka momona i kēlā lā i kēia lā.
- ʻO ka momona a me kaʻaila: loaʻa kahi momona maikaʻi e like me ka omega-3 a me nā momona momona.
He mea nui hoʻi e nānā i nā nui o kāu mahele a mālama i kāu kāloi i kahi kiʻekiʻe e hiki ai iāʻoe keʻae a mālama i ke kaumaha olakino.
Nā kumuhana:
Ke Kulanui o Nutrition a me Dietetics. "Ka Holoʻokoʻa Holoʻokoʻa i ka Meaʻai Ola." http://www.eatright.org/About/Content.aspx?id=8356.
ʻO Harvard Health Letter. "E noʻonoʻo ana i kahiʻaʻai me ka meaʻole i Gluten." http://www.health.harvard.edu/newsletters/Harvard_Health_Letter/2013/April/considering-a-gluten-free-diet
Nā Medscape. "Lactose Inolea." http://emedicine.medscape.com/article/187249-overview#a0199.
Rubio-Tapia A1, Ludvigsson JF, Brantner TL, Murray JA, Everhart JE. "Ka uluʻana o ka maʻi celiac maʻAmelika Hui Pūʻia." Am J Gastroenterol. 2012ʻOkakopa; 107 (10): 1538-44; quz 1537, 1545. http://www.ncbi.nlm.nih.gov/pubmed/22850429.