無 “麩” 的日子 (上) - 乳糜瀉 / 麩質過敏
早幾日見客, 甫一見面就各我投訴: “阿ANN, 你叫我早上食全穀物早餐, 因為高纖又有益, 但我吃了幾日, 中午仲食埋麥包三文治, 個肚反而好脹好多氣, 仲有些腸胃唔舒服, 點解仲差過之前?”
進食麥類的食物後容易腸胃敏感, 可能是有乳糜瀉Celiac disease, 但亦有機會是麩質過敏症Gluten Sensitivity.
麩質, Gluten, 是一種常見於麥類的蛋白質, 會增加食物的質感及煙韌程度.
乳糜瀉或麩質過敏症可以發生在任何年齡中, 不過患有乳糜瀉的人, 大部份是遺傳, 突然因為一些因素誘發, 例如壓力, 受感染, 或服食某些藥物等. 當進食了含麩質的食物, 小腸的組織會遭到破壞而引致發炎, 腸胃會感到不適, 例如肚瀉, 便秘, 胃痛, 胃氣脹等.
如情況持續, 會影響身體吸收營養, 引起其他營養不良的問題.
麩質過敏症於西方國家較為常見, 黑人及亞洲人的發病率較低; 而且很多時會被誤以為純粹是腸胃比較敏感, 所以不易被診斷出來.
暫時醫學界還未有方法根治乳糜瀉或麩質過敏症, 所以最直接的方法, 是索性避開含麩質的食物, 即時常會聽到的 Gluten Free Diet.
但, 什麼食物含有麩質呢? 以下列了一些含麩質的食物, 都是日常生活都會接觸到的食物:
麵包
蛋糕, 鬆餅
餅乾
穀麥類早餐
批, 薄餅或餡餅的皮
意粉
麥精飲品
啤酒
所有含麥及麵粉的食物!!
不難發覺, 一個都市人要完全避開以上食品, 是件痛苦的事. 難怪有人將Gluten Free Diet 當做減肥方法 --- 減少所有粉麵, 麵包蛋糕等又高脂又高升糖指數 (GI) 的食物, 相對地身體自然減少脂肪積聚.
但患有麩質過敏症的朋友, 不用失望, 不次我將介紹一系列無麩質食物, 必有你喜歡吃的東西~~
#乳糜瀉 #CeliacDisease #麩質過敏症 #GlutenSensitivity #GlutenFree
#營養師 #Nutritionist #AnnieLee
同時也有1部Youtube影片,追蹤數超過3萬的網紅Nora Hsu- Barrel Leaf,也在其Youtube影片中提到,想聊這個想很久,所以 ... 來聊聊吧! (▼ Click to open ▼) 這是一個似乎沒有很多人注意到的話題,但我想帶起有關這個的意識。我不再用"無油"或"無糖"等這些字眼來標註我的食譜,因為我覺得這是引起現代許多人飲食失調,沉入健康飲食痴迷症的潛在原因。每個人是要去找適合自己的飲食沒...
「celiac disease gluten free diet」的推薦目錄:
- 關於celiac disease gluten free diet 在 營養師 Annie Lee 李杏榆 Facebook 的精選貼文
- 關於celiac disease gluten free diet 在 觀念座標 Facebook 的最佳貼文
- 關於celiac disease gluten free diet 在 Taste..iest 食情画意 Facebook 的最佳解答
- 關於celiac disease gluten free diet 在 Nora Hsu- Barrel Leaf Youtube 的最讚貼文
- 關於celiac disease gluten free diet 在 Celiac disease and the gluten-free diet - YouTube 的評價
celiac disease gluten free diet 在 觀念座標 Facebook 的最佳貼文
※ 2017.03.12 健康 ※
無麩質食品可能提高糖尿病罹患風險
愈來愈多消費者追求無麩質飲食(gluten-free diets),但科學家表示,這樣做可能不會增加健康,反而提高二型糖尿病的罹患風險。
哈佛大學的一項研究指出,麩質作為一種穀物蛋白質,只攝取少量,或者完全避免,增加糖尿病的風險率會增加到 13%。
近年來,在明星如葛妮絲‧派特羅與「乾淨飲食大師」(clean-eating)的鼓吹之下,無麩質食品愈來愈流行。此一研究結果可能會讓趨之若鶩的消費者感到震驚。
沒有罹患乳糜瀉(Celiac disease,見文末說明)的人,也許需要重新考慮:限制麩質無益於慢性病預防,尤其是糖尿病。
麩質存在於小麥、裸麥(rye)、大麥(barley)之中,它讓食物有嚼勁,並且在烘焙的過程之中讓食物產生黏性。
英國的人口中,大約只有 1% 無法耐受麩質,亦即乳糜症患者,然而根據估計,目前在英國遵循無麩質飲食法的人約有 12%。
哈佛大學的研究人員表示,沒有患有乳糜症、卻減少麩質攝取的人,應該三思,研究人員指出:沒有證據顯示無麩質的飲食法具有任何健康功效。
該研究檢視了近二十萬名病人過去三十年的病歷資料,發現絕大多數參與者攝取的麩質,少於每天 12 克,大約等於兩三片全麥吐司麵包。但吃最多麩質的人,比每天只吃 4 克的人,減少罹患第二型糖尿病的風險達 13%。
研究發現,少吃麩質的人也傾向少吃穀物纖維,穀物纖維可以保護人體避免糖尿病。
哈佛的研究員 Dr. Geng Zong 表示:「沒有明顯醫學理由卻選擇避吃麩質的人,我們希望能夠找出這樣是否會影響他們的健康。」
「無麩質食品通常膳食纖維比較少,其他的營養素如維他命、礦物質亦較少,其實營養不如普通食品,價格又比較昂貴。」
「沒有乳糜瀉的人應該三思,限制麩質攝取無益於慢性病的防範,特別是糖尿病。」
英國的無蛋、無奶、無小麥、無麩質(free from)食品市場成長快速,據估計在 2019 年將價值五億五千萬英鎊。市場分析 Mintel 公司表示,2015 年約有 12% 新上市食品自稱「無麩質」,在 2011 年,這個比例只有 7%。
去年,英國膳食師協會的主席,凱瑟琳‧柯林斯(Catherine Collins)表示,愈來愈多人選擇「free from」飲食,是因為名人如葛妮絲‧派特羅、以及社交網站張貼食物照片風氣所導致。
上述的研究在美國心臟協會於奧勒岡州波特蘭舉行的會議發表。本研究的採取觀察法,亦即參與者自行提供麩質攝取量。
=== 什麼是乳糜瀉? ===
這是一種自體免疫性疾病,原因是無法耐受麩質。麩質是一種存在於小麥、裸麥、大麥裡面的蛋白質。某些罹患乳糜瀉的人也無法吃燕麥(oats)。他們一旦攝取麩質,就會導致小腸的絨毛受損。此病無藥可醫,唯一的治療法是終生避免攝取麩質。在英國被醫生診斷出罹患此病的人,可獲健保補助,購買無麩質食品。
http://www.telegraph.co.uk/…/gluten-free-diet-boosts-diabe…/
celiac disease gluten free diet 在 Taste..iest 食情画意 Facebook 的最佳解答
Biggest Nutrition and Food Myths Busted
“Anyone can benefit from a gluten-free diet: it can give you more energy and even treat autism.”
With more and more gluten-free products cropping up in supermarkets, it’s easy to think their benefits might stretch beyond the audience for whom they’re intended: people with celiac disease and gluten intolerance. Celiac disease is an autoimmune condition in which the body can’t digest gluten, a protein found in wheat, rye and barley; it’s marked by damage to the small intestine that leads to deficiencies because nutrients can’t be absorbed. A blood test is used to diagnose celiac disease. Gluten intolerance, on the other hand, may be diagnosed when abdominal distress, and sometimes fatigue, regularly occurs after consuming gluten—and celiac disease has been ruled out. If you don’t have a medical reason for following a gluten-free diet, “there’s probably no benefit,” says Tricia Thompson, R.D., a Massachusetts-based dietitian and founder of glutenfreedietitian.com.
When people with celiac disease or gluten intolerance go gluten-free, “they do feel better and more energetic,” adds Thompson, “but that’s only because they were feeling so sick before.” Those without a medical need to avoid gluten shouldn’t expect such results, she adds.
(If you suspect you have trouble with gluten, don’t self-diagnose. It is much more difficult to get a definitive medical diagnosis of celiac disease if one stops eating gluten.)
When it comes to autism, however, the case isn’t so clear-cut. Many children with autism have gastrointestinal problems, and some parents report that their children’s autism symptoms improve when they follow a gluten-free diet that usually also eliminates casein, a protein found in milk. (The son of celebrity mom Jenny McCarthy is perhaps the most famous example.) But objective clinical studies haven’t shown that the diet works. Most recently, in May, University of Rochester researchers reported the results of a well-designed (double-blind, placebo-controlled), four-month study of 14 preschoolers with autism. They found that a strict gluten-free, casein-free (GFCF) diet had no discernable effects on autistic behavior patterns, attention, sleep and other symptoms.
Indeed, a consensus report published last year in the journal Pediatrics noted that “available research data do not support the use of a casein-free diet, a gluten-free diet, or combined gluten-free, casein-free diet” for people with autism spectrum disorders. But that doesn’t rule out trying diet therapy, says Timothy Buie, M.D., a pediatric gastroenterologist at Harvard Mass General Hospital in Boston and lead author of the report. “At the minimum, these kids merit a nutrition consultation with a registered dietitian to determine if there’s an underlying problem.”
celiac disease gluten free diet 在 Nora Hsu- Barrel Leaf Youtube 的最讚貼文
想聊這個想很久,所以 ... 來聊聊吧!
(▼ Click to open ▼)
這是一個似乎沒有很多人注意到的話題,但我想帶起有關這個的意識。我不再用"無油"或"無糖"等這些字眼來標註我的食譜,因為我覺得這是引起現代許多人飲食失調,沉入健康飲食痴迷症的潛在原因。每個人是要去找適合自己的飲食沒有錯,但不要被食物綁架了。我們活在一個充滿 diet culture 、資訊爆炸的世代,重要的是有獨立思考、判斷是非、自行查證可靠來源的能力。希望我們能夠一起朝著沒有利益所造成的傷害、負面影響、與 diet-free 的理智世界前進。
I've stopped using "oil-free" or "sugar-free" in my recipes cus I think it's one of the triggers to eating disorder and orthorexia. Yes, we need to find the right diet for ourselves but don't go down to the "clean" rabbit hole. I feel this diet culture has become toxic and almost out of control in Taiwan. I hope one day we could live in a sensible world without cruelty and diet urges.
be true to you and to myself,
always,
❤ Nora 葉子
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有關 Gluten-free 無麩質相關研究&討論
• https://celiac.org/about-the-foundation/featured-news/2014/02/9-things-you-should-know-before-going-gluten-free/
→ "More people than ever are buying, cooking and eating gluten-free foods — not that they all require the diet. Gluten-free living appeals to about 30 percent of American adults — but seems to still be widely misunderstood."
簡譯:許多人開始購買無麩質的食物和食譜,但是他們並不需要採取無麩質飲食。在美國約有 30% 的人受無麩質飲食吸引,但是無麩質飲食似乎被大多數人誤解。
• https://oregon.providence.org/forms-and-information/t/three-reasons-to-go-gluten-free-and-three-reasons-not-to/
→Three reasons NOT to go gluten-free (3 個你不需要採取無麩質飲食的原因)
• https://www.bmj.com/content/357/bmj.j1892
→ Long term gluten consumption in adults without celiac disease and risk of coronary heart disease
有關 Diet Culture 極端飲食文化
• https://edrdpro.com/its-time-to-drop-out-of-diet-culture/
• https://www.nationaleatingdisorders.org/blog/recognizing-and-resisting-diet-culture
• https://www.bbc.com/news/av/uk-england-london-46816517/body-positivity-ditch-the-diet-and-rethink-your-body
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» My Journey with Eating Disorder 我的厭食+暴食旅程 - https://youtu.be/zbt638hsyLc
» Why I became a Vegan 我如何變成全植飲食者 - https://youtu.be/Jtjf87f7s4Y
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2 Vegan Black Sesame Snacks 全素黑芝麻點心 - https://youtu.be/vN3ChJDBNLk
12 Days Away from Home 離家 12 天 全植飲食 - https://youtu.be/lGjo20x8OM0
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celiac disease gluten free diet 在 Celiac disease and the gluten-free diet - YouTube 的推薦與評價
Everyone has heard of the “gluten-free diet” and celiac disease. But how did this diet rise to help people with an autoimmune disorder? ... <看更多>