Qhov Zoo hauv Gluten

Zoo Siab

• Cov vitamins B
• Hlau
• Folate
• Fiber ntau
• satiety
• Ntsuam xyuas rau

Los ntawm cov khoom noj tshwj xeeb ntawm cov khw muag khoom noj kom cais cov zaub mov ntawm cov khw noj mov, cov gluten-dawb craze nyob txhua qhov chaw. Thiab tsis txhob cia siab tias nws yuav ploj mus txhua lub sijhawm tam sim no-kev lag luam tshawb fawb tuam txhab Mintel kwv yees tias kev lag luam $ 10.5 billion yuav nce 48 feem pua ​​​​rau $ 15.6 nphom hauv kev muag khoom los ntawm 2016.

Zoo rau 1 ntawm 133 tus neeg Asmeskas uas muaj kab mob celiac thiab ntxiv 18 lab tus neeg uas tsis muaj celiac gluten rhiab heev (NCGS), gluten intolerance. Ob leeg yuav tsum tsis txhob muaj gluten-cov protein muaj nyob hauv cov nplej xws li nplej, barley, triticale, thiab rye-los yog raug mob plab, roj, mob plab, cem quav, raws plab, thiab lwm yam mob plab.

Tab sis rau lwm tus 93 feem pua ​​​​ntawm cov pej xeem, "tsis muaj laj thawj los tshem tawm gluten los ntawm koj cov zaub mov," hais tias Laura Moore, RD, tus thawj coj ntawm kev noj haus internship program ntawm University of Texas School of Public Health. Qhov tseeb, yog tias koj zoo li peb-plaub ntawm pab pawg no uas Mintel ceeb toom noj cov zaub mov tsis muaj gluten vim tias lawv xav tias lawv muaj kev noj qab haus huv dua, txiav tawm gluten tuaj yeem txhais tau tias koj tab tom txiav tawm cov zaub mov tseem ceeb uas ua rau koj noj qab haus huv, lub zog, thiab metabolism hauv lawv qhov zoo tshaj plaws. [Tweet cov lus qhia no!]

Cov vitamins B

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Pab pawg ntawm cov as -ham no ua haujlwm ua ke los hloov cov zaub mov rau hauv lub zog. Ob peb Bs tuaj yeem ua rau koj hnov ​​​​ib yam dab tsi los ntawm kev qaug zog thiab txob taus mus rau cov leeg tsis muaj zog thiab kev nyuaj siab.

Gluten-dawb qhov chaw: GF oats, nplej xim av, quinoa, thiab buckwheat, nrog rau cov nplooj ntsuab ntsuab, legumes, noob, nqaij qaib, nqaij nyuj, khoom noj mis nyuj, thiab nqaij npuas.

Tau txais koj cov koob tshuaj txhua hnub: Npog tag nrho koj cov kev xav tau B (tshwj tsis yog folate) tuaj yeem ua tiav los ntawm kev noj 1 lub qe qe, 1 khob 2-feem pua ​​​​cov mis nyuj, 1 ooj nyoos pistachios, 1/2 khob tws nqaij qaib mis, 1 ooj qhuav sunflower noob, 3 ooj ci nqaij npuas tenderloin , thiab 1/2 khob txhua qhov hlais siav zucchini thiab ua zaub ntsuab. Txawm li cas los xij, yog tias koj tsis muaj gluten-dawb vegan, koj yuav xav tau B12 ntxiv vim tias cov vitamin no tsuas pom muaj nyob hauv tsiaj.

Hlau

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Cov ntxhia tseem ceeb, hlau xa cov pa oxygen rau cov qe ntshav liab thiab yog qhov tsim nyog rau kev hloov pauv ntawm tes. Thaum koj tsis txaus, nws tuaj yeem nqus koj lub zog, thiab koj tuaj yeem txhim kho ntshav tsis txaus, uas tseem ua rau koj lub cev tiv thaiv kab mob, ua rau koj hnov ​​txias, thiab tuaj yeem cuam tshuam koj li kev ua haujlwm. Ib yam li B12, tsuav yog koj noj cov khoom tsiaj, nws tsis nyuaj kom ua tau raws li koj cov kev xav tau hlau, hais tias Nina Eng, RD, tus kws kho mob noj zaub mov ntawm Plainview Tsev Kho Mob hauv New York.

Gluten-dawb qhov chaw: Nqaij, nqaij nruab deg, legumes, zaub ntsuab, GF oats, quinoa, thiab buckwheat. Pair cov khoom noj muaj hlau nrog cov ntim cov vitamin C xws li tswb kua txob, txiv kab ntxwv, zaub paj, thiab txiv lws suav txhawm rau txhim kho kev nqus ntawm cov ntxhia.

Tau txais koj cov koob tshuaj txhua hnub: Txhawm rau kom koj cov hlau tsis tas siv cov khoom noj muaj zog ntxiv, koj yuav tsum tau noj 1 qe qe, 3 ooj cov kaus poom dej ntim cov ntses tuna ntses (txhaws), 1 khob siav plhaub edamame, 6 ooj lean nqaij nyuj sirloin, thiab 1/2 khob txhua qhov ua noj tsis muaj gluten dawb oats, lentils, thiab zaub ntsuab.

Folate

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Ib feem ntawm B-vitamin tsev neeg, folate feem ntau tau tham sib cais vim nws lub luag haujlwm hauv kev tiv thaiv kev yug menyuam tsis xws luag, Eng hais. Txawm hais tias koj tsis nyob hauv hom menyuam yaus, koj lub cell xav tau folate kom loj hlob thiab ua haujlwm, ntxiv rau nws pab ua rau koj lub plawv noj qab nyob zoo.

Gluten-free qhov chaw: Nqaij nyuj siab, nplooj zaub ntsuab, dub-eyed peas, asparagus, thiab avocado.

Tau txais koj cov koob tshuaj txhua hnub: Koj tuaj yeem noj 1 txiv kab ntxwv txiv kab ntxwv, 1/4 khob hlais avocado, 1 khob shredded romaine, 3/4 khob siav quinoa, 1/2 khob raum taum, thiab 4 khob asparagus hmuv kom tau raws li koj xav tau.

Fiber ntau

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Ntxiv rau kev sau koj thiab ua kom koj tsis tu ncua, fiber ntau cuam tshuam nrog kev pheej hmoo pheej hmoo mob plawv tsawg.

Gluten-free qhov chaw: Legumes, paj kws tawg paj tawg paj, txiv hmab txiv ntoo, txiv ntoo thiab noob, artichokes, pears, thiab lwm yam txiv hmab txiv ntoo thiab zaub.

Tau txais koj cov koob tshuaj txhua hnub: Ntaus koj lub hom phiaj fiber ntau los ntawm kev noj 1 nruab nrab txiv apples, 3 khob cua-popped paj kws, 1 khob txhua blackberries thiab nyoos spinach, thiab 1/2 khob txhua lentils siav thiab Brussels sprouts.

satiety

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Nees nkaum xya feem pua ​​​​ntawm cov neeg siv khoom noj cov khoom tsis muaj gluten vim lawv xav tias ua li ntawd yuav pab lawv poob phaus, tab sis qhov no feem ntau rov qab los, hais tias Jaclyn London, RD, tus kws kho mob laus laus ntawm Mount Sinai Medical Center hauv New York City. "Ib feem ntau ntawm cov khoom tsis muaj gluten yog tsim nrog cov qos yaj ywm fiber ntau lossis hmoov nplej, thiab lawv tuaj yeem muaj cov protein tsawg, ua rau lawv tsis txaus siab."

Thiab yog tias, vim li ntawd, koj noj ntau dua, saib xyuas: "Gluten Dawb" tsis yog ib qho piv txwv nrog "tsis muaj calorie tsawg." [Tweet qhov tseeb no!] Nyob ntawm hom tshuaj thiab khoom lag luam, cov ntawv lo nyeem txog tib yam, yog tias tsis zoo dua, ntawm cov zaub mov tsis muaj gluten. Piv txwv li, ib hom ntawm gluten-dawb qhob noom xim kasfes chip ncuav qab zib los ntawm 70 calories ib lub ncuav qab zib, thaum lub npe nrov tshaj plaws sau npe 55 calories ib pop. Thiab yuav muaj koj lub qhov ncauj tsis paub tias ob lub ncuav qab zib tsis muaj gluten yog qhov ua haujlwm zoo ib yam li peb yam uas tsis yog gluten-dawb, thiab koj yuav noj ob qho rau koj lub plab cov ntsiab lus.

Ntsuam xyuas rau