Gluten Pros thiab Cons

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Gluten (gluten) muaj nyob rau hauv cereals thiab yog vim li cas vim li cas lub khob noom cookie ua viscous thiab elastic. Qhov zoo ntawm cov hmoov nplej yog txiav txim siab los ntawm cov ntsiab lus gluten. Nplej yog ib qho yooj yim loj hlob, noj qab haus huv, thiab yog siv los ua tsis tau tsuas yog pasta, noodles thiab ci khoom, tab sis ntau yam ntawm lwm yam khoom noj thiab.

Tib neeg tau siv cov nplej rau ntau txhiab xyoo, thiab tom qab ntawd mam li nco dheev lawv dhau los ua yeeb ncuab phem tshaj plaws ntawm tib neeg! Yuav ua li cas thiaj paub qhov tseeb yog qhov twg, thiab qhov twg yog qhov kev lag luam tom ntej ntawm kev noj zaub mov, kws kho mob thiab cov koom haum?

Koj puas yuav tsum txwv koj tus kheej rau cov khoom ci thiab lo rau cov zaub mov tsis muaj gluten? New Yorker magazine tau tshawb fawb txog cov ncauj lus no, thiab peb tab tom qhia rau koj.

Gluten, gluten(lat. gluten - kua nplaum) yog ib lub tswv yim uas sib sau ua ke ib pawg ntawm cov proteins khaws cia hauv cov noob ntawm cereal nroj tsuag, tshwj xeeb tshaj yog cov nplej, rye thiab barley. Lo lus "gluten" yog hais txog cov proteins ntawm feem ntawm prolamins thiab glutelins, thiab ib feem ntawm gluten poob rau yav dhau los.

Kab mob celiac- genetic predisposed intolerance rau cov khoom noj uas muaj gluten; yog ib hom kab mob enteropathy uas cuam tshuam rau cov hnyuv me hauv cov menyuam yaus thiab cov neeg laus. Raws li tsab ntawv tshaj tawm Lub Ob Hlis 2005 los ntawm Lub Koom Haum Ntiaj Teb Kev Noj Qab Haus Huv (WOG-OMGE), qhov tshwm sim ntawm tus kab mob celiac hauv cov neeg laus noj qab haus huv yog li ntawm 1 ntawm 100 txog 1 ntawm 300 tus neeg nyob rau ntau qhov chaw ntawm lub ntiaj teb. Cov neeg mob Celiac yuav tsum tsis txhob noj cov nplej, rye lossis barley. Hauv cov neeg laus, kab mob celiac raug kuaj pom qhov nruab nrab 10 xyoo tom qab thawj cov tsos mob tshwm sim. Cov neeg mob uas muaj tus kab mob celiac (qhov tseem ceeb hauv kev kho mob) muaj kev pheej hmoo ntawm kev tuag ntau dua piv rau cov pej xeem. Txawm li cas los xij, qhov kev pheej hmoo ntawm kev tuag rov qab mus rau qhov qub tom qab peb mus rau tsib xyoos ntawm kev ua raws li kev noj zaub mov tsis muaj gluten.

Hauv Teb Chaws Asmeskas thiab Tebchaws Europe, lub zog lub npe hu ua "Gluten yog Kev Tuag" tau mus ntev. Kev tshawb fawb ntau ntau tau ua tiav ntawm lub ncauj lus no, tsis muaj tsawg dua cov khoom noj thiab cov lus pom zoo tau muab tso ua ke. Yuav luag txhua lub khw muaj lub txee tsis muaj gluten nyob ib sab ntawm cov khoom noj ntshav qab zib: gluten-dawb breads, gluten-dawb soups, gluten-dawb sauces, gluten-dawb hmoov, gluten-dawb cereals, thiab hais txog.

Gluten yog ib qho ntawm cov protein ntau tshaj plaws hauv ntiaj teb. Nws tshwm sim thaum ob lub molecules - glutenin thiab gliadin - ua ke thiab tsim ib daim ntawv cog lus. Thaum koj knead lub khob noom cookie, cov bonds tsim ib tug elastic membrane. Nws yog nws leej twg muab lub khob cij nws me ntsis viscous zoo nkauj thiab tso cai rau cov kws ua zaub mov muab tso rau hauv cov yeeb yam nrog pizza mov paj. Gluten kuj ntes carbon dioxide, uas, tom qab nws pib ferment, ntxiv ntim rau lub khob cij.

Tib neeg tau noj cov nplej, thiab nrog nws gluten, rau ntau tshaj 10,000 xyoo. Hauv cov neeg muaj kab mob celiac - kwv yees li 1% ntawm lub ntiaj teb cov pej xeem - kev cuam tshuam luv luv nrog gluten tuaj yeem ua rau muaj kev tiv thaiv kab mob hnyav heev. Qhov no tuaj yeem ua rau lub ntsej muag zoo li txhuam hniav ntawm txoj hnyuv loj. Yog li ntawd, cov neeg uas muaj qhov teeb meem no yuav tsum tau ceev faj heev thiab tsis tsuas yog ua tib zoo saib xyuas lawv noj dab tsi, tab sis kuj ua tib zoo nyeem cov ntawv ntawm cov khoom uas muaj nyob rau hauv lub khw muag khoom txee - hydrolyzed zaub protein thiab malt vinegar tsuas yog txaus ntshai tshaj cov nplej mov. Txawm tias cov dej rov ua dua tom qab noj cov nplej zom tsis tu ncua tuaj yeem ua rau muaj teeb meem loj, yog li cov khw noj mov thiab khw noj mov nyuaj li cov khw muag khoom noj.

Thiab thaum tib yam 1% raug yuam kom saib xyuas lawv cov zaub mov nrog manic attiveness, lwm tus 99% txuas ntxiv zom yob tsis tu ncua kom txog rau thaum … lom , uas hloov cov protein no rau hauv kev ua noj ua haus neeg phem.

Davis ntseeg tias txawm tias "hmoov" cov nplej tseem muaj kev cuam tshuam loj heev rau tib neeg lub cev, txawm tias celiac lossis noj qab haus huv. Nws pib liam tias gluten yuav luag txhua yam ntawm kev mob caj dab thiab mob hawb pob mus rau ntau yam sclerosis thiab schizophrenia.

David Perlmutter, kws tshawb fawb neuroscientist thiab tus kws sau ntawv ntawm lwm qhov kev tshaj tawm txog kev hu ua Food and the Brain. Carbohydrates Ua li cas rau Kev Noj Qab Haus Huv, Kev Xav, thiab Kev Nco”(Grain Brain: Qhov Tseeb Tsis Txaus Ntseeg Txog Cov Nplej, Carbs, thiab Qab Zib - Koj Lub Hlwb Cov Neeg Tsis Txaus Siab) mus ntxiv. Nws ntseeg hais tias gluten rhiab heev yog ib qho ntawm qhov loj tshaj thiab feem ntau underestimated hem rau tib neeg noj qab haus huv.

Kwv yees li ntawm 20 lab tus tib neeg hais tias lawv muaj qee qhov tsis xis nyob tom qab noj cov zaub mov uas muaj gluten, thiab kwv yees li ib feem peb ntawm cov neeg laus Asmeskas sim tshem tawm cov zaub mov no los ntawm lawv cov zaub mov. Raws li ib txoj kev tshawb nrhiav uas tau taug qab cov khw noj mov, cov neeg Asmeskas tau xaj 200 lab pluas noj uas tsis muaj gluten lossis nplej.

Yog li ntawd, qhov kev txav no tau txais lub zog thiab yuav luag txog hysteria. Txawm tias cov neeg uas tsis tau muaj kev pheej hmoo ntawm kab mob celiac tau pib ua raws li kev noj zaub mov tsis muaj gluten (koj puas nco txog 1%?). Qhov no tau dhau los ua lwm txoj kev zam, thiab tib neeg tam sim ntawd khaws nws nrog kev xyiv fab: txhua tus tau pib sib tham txog pes tsawg xyoo lawv tsis tau noj zaub mov nrog gluten thiab thaum lawv tau noj ib daim biscuit kawg. Tsuas yog vim koj tsis muaj cov tsos mob ntawm tus kab mob celiac tsis txhais hais tias koj tsis muaj nws! Yuav ua li cas yog tias koj koom nrog 1% ntawm "cov neeg muaj hmoo"?

Muaj ntau qhov kev xav ntawm lub ntsiab lus no, tab sis tsis muaj leej twg muab cov lus teb meej. Qee cov kws tshawb fawb tau sib cav tias dhau sijhawm, cov noob nplej tau ua rau muaj tshuaj lom. Davis ntseeg hais tias niaj hnub no cov mov ci thiab cov mov ci uas nyob ntawm tib neeg lub rooj 50 xyoo dhau los tsis tuaj yeem muab piv rau. Tias tam sim no cov nplej nrog hloov cov noob. Tias nws tua neeg. Qhov ntawd kwv yees li 40% ntawm peb tsis tuaj yeem ua cov gluten kom zoo, thiab lwm 60% muaj kev pheej hmoo rau qhov twg los xij.

Thiab txawm hais tias peb cov khoom noj tau hloov pauv ntau ntau xyoo dhau los, peb cov noob tseem zoo ib yam li lawv tau ntau txhiab xyoo dhau los (evolution yog txheej txheem ntev heev). Peb lub cev tsuas yog tsis tuaj yeem haus cov khoom noj niaj hnub no, cov khoom qab zib thiab ua kom zoo, muaj calorie ntau ntau. Ntxiv mus, feem ntau ntawm cov nplej uas peb noj tam sim no hloov mus rau hauv cov hmoov nplej dawb, muaj ntau cov gluten thiab cov as-ham tsawg heev. Cov hmoov nplej no tuaj yeem ua rau cov ntshav qab zib nce siab, uas tuaj yeem ua rau muaj ntshav qab zib thiab lwm yam kab mob ntev.

USDA tus kws tshawb fawb Donald Kasarda tau kawm cov noob nplej tau ntau xyoo lawm. Hauv ib txoj kev tshawb fawb tsis ntev los no tau luam tawm nyob rau hauv Phau Tsom Faj Txog Kev Ua Liaj Ua Teb thiab Khoom Noj Khoom Noj, nws xaus lus tias tsis muaj pov thawj los qhia tias muaj kev nce ntxiv ntawm gluten intolerance vim muaj kev hloov pauv ntawm hom qoob mog.

Joseph A. Murray, tus xibfwb ntawm cov tshuaj ntawm Mayo Clinic thiab tus thawj tswj hwm ntawm North American Association rau Kev Tshawb Fawb Txog Kab Mob Celiac, kuj tau kawm cov noob qoob loo. Nws pom zoo nrog Kasarda qhov kev tshawb pom. Hauv nws lub tswv yim, cov noob nplej tau xyaum tsis hloov, cov nplej niaj hnub tsis txawv ntawm cov qoob loo uas tau sau los ntawm 500 xyoo dhau los. Ntxiv mus, nyob rau hauv xyoo tas los no, kev siv cov khoom lag luam nplej tau poob qis, ntau dua li kev nce ntxiv, yog li qhov teeb meem, hauv nws lub tswv yim, tsis muaj dab tsi cuam tshuam nrog cov noob caj noob ces.

Tab sis ib yam dab tsi coj txawv txawv tshwm sim txawm li cas los xij, thiab tus naj npawb ntawm cov neeg muaj gluten intolerance tau quadrupled hauv 60 xyoo dhau los. Qee cov kws tshawb fawb ntseeg tias yav dhau los qhov teeb meem no tsis tau txais kev saib xyuas txaus thiab cov neeg mob tsuas yog tsis kuaj pom. Lwm cov laj thawj: kev puas tsuaj ib puag ncig, kev noj haus niaj hnub, kev hloov hauv plab hnyuv microflora thiab lwm yam kev xav zoo sib xws. Txawm li cas los xij, txog tam sim no tsis muaj leej twg tau lees paub 100%.

Kev ntxhov siab gluten pib hauv 2011 thaum ib pab pawg kws tshawb fawb coj los ntawm Peter Gibson, tus xibfwb ntawm kev noj zaub mov hauv Monash University, tshawb pom los ntawm kev tshawb fawb tias gluten tuaj yeem ua rau mob plab txawm tias cov neeg uas tsis muaj kab mob celiac.

Gibson tau luam tawm nws cov kev tshawb fawb hauv American Journal of Gastroenterology, txawm li cas los xij, nrog rau lwm tus kws tshaj lij, nws tau hais kom cov neeg nyeem txwv lawv tus kheej hauv kev txhais cov ntaub ntawv los ntawm qhov kev kawm me me. Tab sis leej twg nyeem tag nrho cov ntawv mus rau qhov kawg? Raws li qhov tshwm sim, ntau lab tus neeg Asmeskas, txawm tias mob plab me me, dheev pom lawv tus kheej muaj teeb meem nrog gluten kam rau ua thiab muab lawv tus kheej tso rau hauv kev noj haus. Tab sis ua li cas yog tias?

Gibson thiab nws cov npoj yaig tau mus ntxiv thiab txiav txim siab los tshawb xyuas qhov cuam tshuam rau tib neeg lub cev ntawm lwm cov tshuaj muaj nyob hauv cov nplej. Cov kev kawm tau nyob rau hauv kev noj zaub mov tshwj xeeb uas tsis suav nrog gluten nkaus xwb, tab sis kuj tseem muaj cov tshuaj no: fermentable oligosaccharides, disaccharides, monosaccharides thiab polyols (polyatomic pw tsaug zog) - lub npe hu ua FODMAP pawg. Tsis yog tag nrho cov carbohydrates muaj cov tshuaj no, tab sis lawv pom muaj nyob rau hauv lwm cov khoom noj uas muaj fructose (txiv nkhaus taw, txiv apples, zib ntab, txiv tsawb), cov khoom noj siv mis (mis nyuj, ice cream), ntxiv rau dos thiab qej.

Cov neeg feem coob tsis muaj teeb meem zom cov tshuaj uas tau teev tseg saum toj no, tab sis cov carbohydrates no yog ostomy, uas yog, lawv nqus dej rau hauv plab hnyuv. Qhov no, nyob rau hauv lem, tuaj yeem ua rau mob plab, tsam plab, thiab raws plab. Nws hloov tawm tias txoj kev tshawb fawb yav dhau los tsis yog tag nrho thiab tsis suav nrog cov txiaj ntsig ntawm cov carbohydrates no rau tib neeg lub plab zom mov. Cov tsos mob mob tshwm sim los ntawm kev zom cov carbohydrates, tsis yog gluten.

Txhawm rau kom tshem tawm cov teeb meem no, koj yuav tsum tshem tawm cov khoom noj uas muaj FODMAP pawg los ntawm kev noj zaub mov, thiab maj mam rov qab mus rau cov ntawv qhia zaub mov thiab saib xyuas lub cev cov lus teb. Tab sis thaum kawg, lawv tau txiav txim siab liam txhua yam ntawm gluten, txij li "gluten-dawb noj" suab zoo dua li "FODMAP noj".

Thawj txoj kev tshawb fawb tau tshaj tawm gluten tus yeeb ncuab tus naj npawb thib ob, txoj kev tshawb fawb thib ob tau pom tias tsis yog gluten nkaus xwb, tab sis lwm yam tshuaj tuaj yeem ua rau muaj cov tsos mob zoo sib xws, thiab nws tsis tuag. Nyob rau lub sijhawm luv luv uas tau dhau los ntawm ob txoj kev tshawb fawb no, ntau tus neeg Asmeskas tau tshaj tawm ua tsov rog ntawm cov khoom lag luam nplej thiab tau mus noj zaub mov tsis muaj gluten, thiab cov neeg lag luam tau ua tiav qhov kev ceeb toom no.

Lwm qhov laj thawj uas txhua tus pib pom cov tsos mob ntawm gluten intolerance tuaj yeem yog qhov ntxiv ntawm gluten ntxiv rau cov hmoov nplej. Qhov ntawd yog, tsis yog gluten nws tus kheej, ntawm chav kawm, tab sis nws cov khoom (proteins). Nws hloov tawm hais tias qhov no tau ntev tau xyaum ntawm kev lag luam nplai hauv kev tsim cov khoom bakery. Nws yog ua tsaug rau qhov no ntxiv tias lub Hoobkas mov ci hloov mus ua kom fluffy thiab crispy. Tseeb, nyob rau hauv lub tsev, nyob rau hauv thiaj li yuav kom lub khob cij tig tawm tiag tiag cua, mos sab hauv thiab crispy sab nraum, koj xav tau lub qhov cub zoo thiab … ntev heev kneading ntawm lub khob noom cookie, thiab factories txuag kev pab. Ib koob ntxiv ntawm gluten ua haujlwm zoo ntawm kev daws qhov teeb meem no thiab txuag lub sijhawm hauv cov txheej txheem. Tab sis ib sab ntawm crispy crust, ib qho tshuaj ntxiv ntawm gluten ua rau cov tsos mob zoo ib yam li kab mob celiac.

Nyob rau hauv txoj kev xav, lub khob cij yuav tsum muaj hmoov nplej, poov xab, ntsev, suab thaj, dej (qee zaum zaub los yog butter) thiab, tejzaum nws, ib co additives nyob rau hauv daim ntawv ntawm cov noob thiab qhuav txiv hmab txiv ntoo - qhov no yog daim ntawv qhia rau homemade qhob cij. Tab sis yog tias koj nqa cov khob cij hauv khw muag khoom thiab nyeem cov ntawv sau rau ntawm lub ntim, feem ntau koj yuav pom ntau cov khoom xyaw ntxiv uas tsis muaj npe tshuaj lom neeg.

Nws puas yog qhov koob tshuaj ntxiv ntawm gluten hauv cov khw muag khoom noj khoom haus zoo tshaj plaws? Hmoov tsis zoo, qhov kev xav no tsis muaj ib puas feem pua kev lees paub.

Thiab tsis muaj kev lees paub vim tias hauv Asia, piv txwv li, gluten ntshiab yog siv rau zaub mov. Nws tau dhau los ua cov nqaij thiab taum pauv thiab hu ua seitan thiab tau txais kev pabcuam steamed, kib lossis ci.

Txog tam sim no, cov txiaj ntsig ntawm tsis muaj kev tshawb fawb uas cuam tshuam nrog gluten tsis tau 100% lees paub, txij li kev tshawb fawb ntawm ntau yam kev noj haus thiab lawv cov teebmeem ntawm lub cev yog cov txheej txheem ntev heev. Tsis tas li ntawd, tag nrho cov lus pom zoo no feem ntau dhau los ua kom pab tau txhua tus. Koj puas paub ntau npaum li cas? Kev Noj Qab Haus Huv Atkins, Paleo Diet, Kremlin Diet, South Beach, Pescetarianism thiab ntau lwm tus - tag nrho cov ntawm lawv tsis tuaj yeem khav txog qhov cuam tshuam ntev.

Cov neeg yuav cov phau ntawv ntawm cov zaub mov tsis muaj gluten tshiab, nyeem thiab pib kuaj lawv tus kheej. Thiab tom qab ntawd lawv txiav txim siab hla lub khob cij tag nrho thiab yuav cov khoom noj hloov uas hais tias "gluten-dawb." Tab sis qhov no txhais tau li cas tiag? Feem ntau, hmoov nplej yog hloov nrog cov hmoov nplej - pob kws, mov, qos yaj ywm los yog tapioca, uas yog refined carbohydrates thiab ua kom cov ntshav qab zib nce siab, zoo li cov khoom noj uas feem ntau zam. Qhov tshwm sim yog kev noj zaub mov txawv: gluten-dawb, tab sis siab hauv cov carbs zoo.

Yog li koj ua dab tsi? Tsis txhob poob siab rau qhov kev hloov pauv tshiab no, tsis txhob koom nrog kev kuaj mob tus kheej, txo lossis tso tseg tag nrho kev siv cov qhob cij dawb thiab lwm yam khoom ci uas ua los ntawm cov hmoov nplej dawb thiab hloov cov khob cij ua los ntawm cov hmoov nplej tag nrho. Lwm qhov kev xaiv yog ci lub khob cij koj tus kheej siv cov hmoov nplej tag nrho, dej, poov xab, ntsev thiab koj txhais tes, uas yuav tsum tau knead lub khob noom cookie rau tsawg kawg 30 feeb. Thiab ces tsis muaj gluten ntxiv yog xav tau rau lub khob cij no.