So wote nka sɛ woyare bere a woadi roll a wɔayɛ wɔ fie, patty, anaa abodoo asinasin bi a efi sotɔɔ mu awie no? Ebia wo ho bɛtɔ wo, wo yafunu ayɛ wo yaw, anaasɛ ɛyɛ den sɛ wobɛhome? Sɛ saa a, ebia wowɔ awi ho akisikuru , a abu so wɔ nnipa pii mu. Nanso nnipa pii de tebea yi frafra biribi foforo. Ɛno ne ‘gluten nkate’. Ɛwom sɛ ebia ɛbɛyɛ te sɛ nea saa abien yi yɛ ade biako de, nanso nokwarem no, wɔyɛ tebea horow abien a ɛsono emu biara. Enti momma yenhu eyi pɛpɛɛpɛ nnɛ.
So ‘Gluten-Free’ ne ‘Wheat-Free’ yɛ ade koro?
Eyi ne asɛmmisa kɛse a nnipa pii wɔ. Sɛ yɛbɛka no tiawa a, mmuae no ne ‘dabi’ . Mfa no sɛ ade bi yɛ ‘Wheat-Free’ esiane sɛ ɛka sɛ ‘Gluten-Free’ nti.
Susuw ho saa kwan yi so. Gluten yɛ protein bi. Wohu no wɔ awi aba mu. Nanso ɛnyɛ awi nko na gluten wom, na mmom aburow afoforo te sɛ atoko ne rye nso wɔ gluten.
Afei, hwɛ, ɛwom mpo sɛ wɔakyerɛw nneɛma bi a wɔde yɛ paanoo sɛ " gluten- free" de, nanso wɔde biribi a wɔfrɛ no "awi starch" na ɛyɛ ankasa. Nea ɛka eyi ho ne sɛ wobeyi protein a wɔfrɛ no gluten nkutoo afi awi esiam mu. Nanso, ebia nneɛma afoforo a ɛwɔ awi mu no da so ara wɔ saa esiam no mu. Sɛ wowɔ awi ho akisikuru a, saa awi starch yi betumi apira wo nipadua, ɛwom mpo sɛ enni gluten de.
Enti, sɛ wotɔ biribi fi sotɔɔ mu a, kenkan nneɛma a wɔde bɛyɛ aduan no yiye. Titiriw hwehwɛ nsɛmfua "Contains wheat". Eyi ho hia yiye na ama woabɔ w’akwahosan ho ban.
Enti dɛn na wubetumi adi sen awi?
Sɛ wuntumi nni awi a, mma ɛnhaw wo. Aburow a ɛyɛ dɛ na ahoɔden wom pii wɔ hɔ a wubetumi de adi dwuma mmom. Nanso kae sɛ, ansa na wode nneɛma foforo biara bɛka w’aduan ho no, akyinnye biara nni ho sɛ ɛsɛ sɛ wo ne wo duruyɛfo kasa na wunya afotu. Ɛsono sɛnea obiara ho yɛ no yaw.
Table a ɛwɔ aseɛ ha no kyerɛ akwan bi a wobɛtumi asɔ ahwɛ.
| Aburow a Wɔde Si Afoforo | Nnianim asɛm tiawa |
|---|---|
| Amaranth na ɔkyerɛwee | Aba ketewaa bi a ahoɔden wom. |
| Agyan ntini | Wɔde yɛ soup ne sauce a ɛyɛ den. |
| Buckwheat a wɔde yɛ aduan | Ɛmfa ho sɛ "awi" wɔ ne din mu no, eyi nyɛ awi bi. |
| Aburo | Wɔtaa frɛ atoko a wɔayam no atoko esiam. |
| Millet a ɛyɛ atoko | Wɔ yɛn man yi mu no, ɛnyɛ den sɛ wobehu kurakkan sɛ esiam. |
| Oats a wɔde yɛ aduan | Paw oats a wɔagye atom sɛ "awi nni mu." |
| Quinoa (คิน ย) . | Aburow a protein pii wom. |
| Ɛmo | Aburow esiam yɛ nneɛma a eye sen biara a wɔde si awi esiam ananmu no mu biako. |
| Tapioca na ɛwɔ hɔ | Wɔde tapioca esiam yɛ nneɛma a wɔde yɛ paanoo. |
| Atoko ne Rye | Gluten na ɛwɔ eyinom mu. Nanso sɛ awi kronkron ho akisikuru nkutoo na wowɔ a , ebia eyinom bɛfata bere a wo duruyɛfo apene so no. Bio nso, nsɔ biribiara nhwɛ da a wommisa wo duruyɛfo. |
Nneɛma a wubetumi de adi dwuma sen sɛ wode awi bedi dwuma wɔ adididan mu
Nnuan a awi wom a wobɛkwati bere a wowɔ so no betumi ayɛ te sɛ nea ɛyɛ den, nanso ano aduru bi wɔ hɔ a ɛnyɛ den koraa .
| Aduan a awi wom | Nneɛma a ebetumi aba sɛ wɔde besi ananmu |
|---|---|
| Awi esiam | Aburow esiam, atoko esiam, soya esiam, cassava esiam, ɛmo esiam. (Sɛ woreyɛ nneɛma te sɛ keeki a, ma ɛntra w’adwenem sɛ esiam ahorow yi nkɔ soro te sɛ awi esiam.) |
| Noodles / Pasta a wɔde yɛ aduan | Mprempren noodles ne pastas a "awi nnim" wɔ gua so a wɔde aburow, atoko, anaa aburow afoforo ayɛ. |
| Abodoo a wɔayam | Wubetumi de atoko a wɔayam, krak a "awi nnim" a wɔayam, anaa atoko a wɔayam de akata cutlets ne nam paanoo so. |
| Sɛnea ɛbɛyɛ a wobɛma sauces/gravy ayɛ den (Thickeners) . | Fa atoko starch anaa aburow esiam kakra ka ho. |
| Biɛ | Nnuan ho nyansahyɛ ahorow bi hwehwɛ sɛ wɔde beer di dwuma, nanso wubetumi de apɔw-mu-teɛteɛ anaa bobesa kakra asi ananmu. |
Hwɛ yiye bere a woredidi wɔ abɔnten no.
Sɛ woredidi wɔ adidibea a, mma wo werɛ mmfi da sɛ wobɛbɔ adwumayɛfo no amanneɛ wɔ wo awi ho akisikuru no ho. Bisa pefee sɛ, "Me ho yɛ me hyew wɔ awi ho, enti so wubetumi ayɛ aduan no a nneɛma te sɛ awi esiam ne paanoo a wɔayam nka ho?" Ɛho hia paa ma w’ahobammɔ.
Ɛwom sɛ awi ho akisikuru a wobɛtra ase no betumi ayɛ den kakra de, nanso sɛ wunya nimdeɛ ne nhyehyɛe a ɛfata a, wubetumi anya nnuan a ɛyɛ dɛ a ɔhaw biara nni ho.
Nkrasɛm a Wɔde Kɔ Fie
- Wheat Allergy ne Gluten Sensitivity yɛ tebea abien.
- Esiane sɛ aduan bi a wotɔ fi sotɔɔ mu wɔ ‘Gluten-Free’ a wɔakyerɛw so nti, ɛnkyerɛ sɛ ‘Wheat-Free’. Kenkan nneɛma a wɔde yɛ aduan no yiye bere nyinaa.
- Nnuan a ɛyɛ dɛ na ahoɔden wom pii wɔ hɔ a wubetumi de asi awi ananmu, te sɛ aburow, atoko, ne atoko.
- Ansa na wobɛyɛ nsakrae kɛse biara wɔ w’aduan mu anaasɛ wobɛsɔ aburow foforo ahwɛ no, hwɛ hu sɛ wobɛkɔ wo duruyɛfo nkyɛn .
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