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Gluten o le autu porotini maua i sereal fatu e pei o saito, karite ma rai. E maua ai le susū ma le faʻapalepale i meaʻai e fesoasoani e faʻatumau ai ona foliga ma e faʻapea foi ona faʻafefeteina ma lamulamu foliga i falaoa [1] , [lua] .
O le faʻaaogaina o le gluten e masani ona sefe mo le tele o tagata, ae o tagata e maua i le maʻi sela poʻo i latou e malamalama i le kulukeni, e tatau ona alo ese mai le taumafaina ona o le leaga o lona soifua maloloina. [3] .
E le gata i lea, o le toʻatele o tagata soifua maloloina latou te faʻatapulaʻaina le gluten mai a latou meaʻai ona o le tele o mafuaʻaga, pei ole faʻaleleia ole gastrointestinal ma non-gastrointestinal faʻailoga poʻo le i ai o le manatu e faʻapea o le gluten e afaina ai lo latou soifua maloloina. [4] .
Afai o loʻo e mulimuli i se taumafataga gluten-fua, oe manaʻomia le filifilia o meaʻai e aunoa ma le gluten. Faitau pea ia iloa meaʻai e tatau ona e faʻaopopoina i lau taumafataga gluten-fua.
1. O fatu atoa
O fatu atoa o loʻo i ai le kulukeni ma e tatau ona avea ma vaega o lau taumafataga fua fua o le quinoa, brown araisa, araisa vao, oats, millet, amaranth, teff, arrowroot, sorghum, tapioca ma buckwheat. E le gata i lea, a o faʻatauina fatu atoa e pei o galu, siaki ma le faʻaeteete le igoa e iloa ai pe leai se gluten aua na faʻaleagaina i latou i le kulukeni a o faʻagasolo. [5] .
O nai fatu atoa o loʻo iai le kulukeni ma e tatau ona 'alofia. O i latou o rai, karite, triticale (hybrid o saito ma rai) ma saito ma ituaiga uma e pei o le saito atoa, bulgur, farro, saito fualaʻau, graham, farina, kamut, falaoa falaoa, durum, sipelaina, ma isi.
2. Fualaʻau ma fualaʻau
Fualaʻau ma fualaʻau e masani ona leai se fua e aofia ai maʻi, apu, fua, fualaʻau 'aina, peach pears, logo pepa, fualaʻau lanumeamata, fualaʻau fualaʻau, pulouaitu, fualaʻau mata, karoti, aniani, lapisi ma lanumeamata pi.
Peitaʻi, faʻaeteete i fualaʻau 'aina ma fualaʻau e mafai ona maua ai meaʻai pei ole malt, suia o meaʻai, maltodextrin ma hydrolyzed protein i totonu o le kulimi. O nei mea e faʻaopopoina e faʻaopopo e avane ai le tofo pe faʻaaogaina o ni tagata soʻona faʻamafiafia [6] .
Faʻaaliga: Ia mautinoa e siaki le igoa mo kulu i meaʻai e pei o fualaʻau 'aina fualaʻau ma fualaʻau mata, fualaʻau mago ma fualaʻau aina, fualaʻau faʻapipiina ma fualaʻau ma fualaʻau mata ma fualaʻau ua uma ona saunia i maketi.
3. O oloa gaosi susu
Susu, pata, ghee, sisi, yogurt, fale sisi, kulimi oona ma kulimi o nisi ia o oloa gaosi e masani ona saoloto mai le kulukeni.
Peitaʻi, o oloa gaosi susu e pei o aisa kulimi, gaosi o sisi sisi ma susu susu ma yogurt e tatau ona aloese mai ai ona o loʻo iai ma vailaau o loʻo i ai le kulukeni e pei o le mafiafia, suia o meaʻai ma le malt. [7] .
4. Meaʻai e tele le polotini
O meaola e gaosia i meaola e pei o mumu mumu, moa, meaʻai o le sami ma mea totino e faʻavae i mea totō e pei o legum, soy food (tofu, tempeh, edamame, ma isi) ma nati ma fatu e le aofia ai le kulukini ma e mafai ona avea ma vaega o lau gluten-leai. taumafataga
Ae ui i lea, aloese mai mea gaosi, aano o manu fasi malulu, 'aʻano oano ma aano o manufasi na tuʻufaʻatasia ma sosi ma marinades ona e mafai ona aofia ai gluten-aofia mea e pei o soy sosi ma malt vineka [7] .
5. Mea manogi
Vinivini paʻepaʻe, vineka vilivili, vineka moli apu, tamari ma niu niu nisi o mea manogi, sosi ma mea manogi o loʻo i ai le kulukeni. Ma nisi mea manogi, sosi ma mea manogi e pei o le mayonnaise, sosi tamato, piko, sosi papakiu, ketchup, sosi sinapi, mea manogi mago, salati laei, araisa vineka, marinades ma pasta sosi o loʻo i ai kulukini-o loʻo i ai mea e pei o le falaoamata falaoa, fesuiaʻi meaʻai ma maluti . O mea ia e faʻaopoopo ia latou e faʻaopopo ai le tofo pe faʻaaogaina e faʻamautu ai le sooupu.
6. Gaʻo ma suauʻu
O gaʻo ma suauʻu e saoloto mai le gluten o le popo suauʻu, avoka ma le avoka suauʻu, olive ma le suauʻu olive, pata, ghee, fualaʻau ma fatu gaʻo. Ma aloʻese mai le faʻaaogaina o fualaʻau kuka ma suauʻu ma mea manogi faʻaopopo poʻo mea manogi atonu e iai ni mea e faʻaaoga ai le kulukeni.
7. Mea inu
Afai o loʻo e taumafa fua i le gluten, e tatau ona e tuʻuina iai meainu inu fua nei e pei ole kofe, sua o fualaʻau masani, ti, lemoni, meainu taʻalo ma vai inu malosi ma isi vai inu e pei o le uaina ma pia e fai mai ile buckwheat poʻo sorghum. Ma meainu e pei o pia faia ma kulukini-aofia ai fatu, e le faʻamamaina ava ma malt inu e tatau ona aloese mai [8] .
Faʻaaliga: Ia mautinoa o meainu e pei o le faʻamaluluina o le ava, faleoloa na faʻatauina faleoloa ma meainu o loʻo iai ni mea manogi faʻaopopo e le o iai ni kulukeni
Faaiu ...
E i ai le tele o gluten-leai meaʻai mea maloloina ma maloloina e mafai ona avea ma se vaega o lau gluten-aunoa taumafataga. Aloese mai meaʻai e pei o saito, rai ma karite ma siaki faʻalelei igoa o meaʻai ae e leʻi faʻatauina ni meaʻai ona e ono iai ni mea e faʻaaoga ai le kulukeni.
FAQ masani
F. O a mea e mafai ona 'aʻai e tagata mama fua?
IA. Fualaʻau ma fualaʻau, mea e gaosi mai le susu pei o susu, pata, ghee ma sisi, atoa fatu e pei o le quinoa, vao vao, oats, buckwheat, moa ma legume.
F. O ai e tatau ona 'ai fua meaai fua?
IA. Tagata e maua i faʻamaʻi celiac ma le malamalama lelei ile gluten e tatau ona 'aʻai meaʻai e leai ni fua.
F. E leai se fua o pateta suamalie?
IA. Ioe, o ituaiga uma o pateta e aofia ai ma pateta suamalie e leai ni fua.
F. E leai se fua o fuamoa?
IA. Ioe, fuamoa e masani ona leai ni fua.
