For most of the past 10,000 years, our relationship with wheat was very much a happy one. Humans had a healthy, reliable food source at the ready, enabling us to establish villages, cities, and entire civilizations. In 2011, this relationship came into question by cardiologist William Davis, who first suggested that rather than being a wholesome grain, wheat might in fact be “the perfect chronic poison”. A decade later, the gluten-free craze continues unabated without much scientific evidence to support its efficacy.
无麸质饮食的历史
According to Davis, gluten, a protein found in wheat, initiates a subtle inflammatory response in the gut of all humans, which initiates a cascade of effects over time that results in disease. Davis posited that this newfound problem is a result of alterations to wheat in the last several decades to make it more disease resistant and easier to grow. His bookWheat Bellywent on to become a bestseller, sparking the creation of the gluten-free diet (GFD) along with the multi-million dollar GF food industry.
揭露面筋不耐受
Less than 1% of the human population has celiac disease — a true gluten allergy. Those with celiac cannot eat any gluten because it instigates a significant allergic response in their gut, causing painful cramping and blood loss in the stool, among other things. But what about those who say they have a gluten intolerance?
腹腔疾病之外的麸质不耐症主要是一种自我规定的症状，并非真正植根于生物学。一个excellent review on the merits of the gluten-free饮食相当简洁地说：“非基眼麸质敏感性是一种临床综合征，但没有建立的生物学基础。当前，非胶囊敏感性通常是由替代健康从业人员进行自我诊断或制造的。可用的数据表明，最初被鉴定为具有非胶凝素敏感性的大量患者实际上对麸质敏感。”
GF的“好处”
建议无麸质饮食使您更健康，并且不太可能患上炎症和自身免疫性疾病，甚至可以帮助您进行运动表现。这背后的证据是统一的。One study结论说：“没有证据表明无麸质饮食会使胃肠道压力，免疫反应或运动表现有益。”
几位作者走了进一步，指出GFD是notrecommended to athletes because of the significant likelihood of nutritional deficiencies associated with it. Women are especially at risk if they adhere to gluten-free foods because there is often not enough iron and fiber in them.
尽管如此，有些人说，切换到GFD还改善了各种胃肠道症状及其整体健康和福祉的感觉 - 并且有一些证据可以支持这一点。但是，同样的证据非常清楚地表明，感觉更好与从饮食中清除面筋无关。反而，研究人员已经表明，与麸质不耐症这样的实体进行自我诊断的人在改变饮食时表现出非常明显的安慰剂效果。这在整个研究中都是可测量的和可重复的。
大多数GI困扰的真正原因
More importantly, people who go gluten-free tend to significantly restrict their diets by eating healthier foods like fruits and vegetables, thereby cutting out the foods that are actually the cause of their symptoms. When people switch to a GFD, for example, they are also restricting their intake of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) that are associated with GI distress, especially in athletes.
有些人不能正确地消化这些short-chain sugars, and as a result, FODMAPs find their way into the small intestine where they exert a significant osmotic effect, pulling water into the gut which causes cramping, pain, and diarrhea. Several authors have looked atFODMAP是那些自称是麸质不耐受的人的真正原因- 结果总是表明，大多数人是Fodmaps而不是麸质。
带回家的是，除非您患有乳糜泻，否则麸质不耐症和对GFD的需求主要是在制造。根本没有充分的理由从饮食中消除麸质，实际上，可能有充分的理由继续吃小麦，尤其是对于女性而言。取而代之的是，如果您发现在事件之间或事件中遇到了很多GI困扰，则至少在逐渐减少比赛和比赛日本身时，您可能希望将低FODMAP饮食视为可能的解决方案。
努力训练，健康训练。
References
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Devrim-Lanpir，A。等。（2021年2月）。耐力运动员对运动表现应用的流行饮食的功效：有益还是有害？叙事评论。从...获得https://pubmed.ncbi.nlm.nih.gov/33540813/
Diamond，J.M。Guns，Germs and Steel：人类社会的命运。纽约：诺顿，2005年。
勒纳（B.A.）等。（2019年，七月）。反对谷物：没有乳糜泻的患者中的无麸质饮食 - 是否有？从...获得https://pubmed.ncbi.nlm.nih.gov/31102129/
Lis，D.M。等。（2016年7月）。商业炒作与现实：我们目前对面筋和运动表现的科学理解。从...获得https://pubmed.ncbi.nlm.nih.gov/27399823/
Lis，D.M。等。（2019年3月）。田径运动员采用的饮食习惯：无麸质，低FODMAP，素食和禁食。从...获得https://pubmed.ncbi.nlm.nih.gov/30632437/
Lis，D.M。(2019, February). Exit Gluten-Free and Enter Low FODMAPs: A Novel Dietary Strategy to Reduce Gastrointestinal Symptoms in Athletes. Retrieved fromhttps://pubmed.ncbi.nlm.nih.gov/30671907/
