Yu dɔktɔ dɔn ɛva tɛl yu se yu nɔ fɔ it tin dɛn we gɛt gluten ? Ɔ yu dɔn notis se if yu it tin dɛn we dɛn mek wit wit flawa, dat kin mek yu bɛlɛ pwɛl ɔ yu gɛt prɔblɛm wit yu skin? We dat apin, yu kin tink se, "Oh my, naw fɔ it fayn fayn it dɛn lɛk bred, bɔn, kek, ɛn paste na drim." Bɔt nɔ wɔri. Plɛnti we dɛn de fɔ mek fayn fayn it dɛn we gɛt fayn fayn tin dɛn fɔ it we nɔ gɛt gluten. Tide, lɛ wi tɔk bɔt ɔl dɛn flawa dɛn ya we nɔ gɛt gluten.
Wetin rili na gluten?
Fɔ tɔk am simpul wan, gluten na wan kayn prɔtin. I kin de mɔ na tin dɛn we dɛn kin plant lɛk wit, bali, ɛn rays . Di wit flawa we wi kin yuz ɔltɛm fɔ mek tin dɛn lɛk bred, bɔn, ɛn kek gɛt bɔku pan dis prɔtin we dɛn kɔl gluten.
Yu dɔn ɛva notis se we yu de miks bred dɔti, i kin strɛch? Dat strɛch tɛkstɔr, dat na di we aw di flawa mɔlyul dɛn de ol togɛda, na gluten de gi am. Na in de ɛp bak fɔ mek bred rayz, fɔm kek, ɛn it gɛt da chewy texture de.
So, fɔ mek dɛn kayn it ya we nɔ gɛt gluten na smɔl prɔblɛm. Bikɔs yu lɔs di binding, di shep, di rayz, ɛn ɔda tin dɛn we gluten de gi. If yu luk pan tin dɛn we nɔ gɛt gluten, apat frɔm flawa dɛn we nɔ gɛt gluten, yu go si tin dɛn lɛk xanthan gum ɛn guar gum na di ingridiɛnt list. Dɛn kin yuz dɛn tin ya fɔ du di wok we gluten kin du, we na fɔ tay di it togɛda. Dɛn kin ɛp bak fɔ mek di it go ɔp fayn fayn wan we dɛn put am togɛda wit tin dɛn lɛk baking soda ɛn baking powder.
Rid di lɛbl gud gud wan bifo yu bay na di stoa!
Sɔm pipul dɛn gɛt wan sik we dɛn kɔl Celiac disease . Dis na rili bad bad alɛji to gluten. Fɔ dɛn kayn pipul dɛn de, gluten tan lɛk pɔyzin. Dɛn fɔ lɛf fɔ it gluten kpatakpata fɔ mek dɛn gɛt wɛlbɔdi. Sɔm ɔda pipul dɛn nɔ gɛt dis sik, bɔt dɛn kin gɛt difrɛn prɔblɛm dɛn we dɛn de it gluten. Wi kin kɔl am gluten intolerance .
Bɔku pipul dɛn kin tink se we dɛn si di wɔd dɛn "gluten-free" pan it, i min se i fayn ɛn i gɛt wɛlbɔdi. Bɔt nɔto dat na di tru.
Jɔs tink bɔt dat, di wit flawa we wi kin bay gɛt ayɛn , fɔlik asid, ɛn vaytamɛn B.Bɔku nyutriɛnt dɛn de ad to di faktri (ɛnrich). Dɔn bak, di ful wit flawa gɛt bɔku fayv . Bɔt bɔku pan di bred ɛn bɔn dɛn we nɔ gɛt gluten na di stoa, dɛn kin mek dɛn wit flawa dɛn we nɔ gɛt gluten lɛk wayt rays flawa ɛn tapioca flawa, we dɛnsɛf nɔ gɛt bɛtɛ tin fɔ it. So dɛn tin ya nɔ gɛt bɛtɛ vaytamɛn, minral , ɛn fayv we wi bin dɔn tɔk bɔt.
So if yu de bay it we nɔ gɛt gluten na di stoa, tek tɛm rid di Nutrient Facts tebul we de na di lɛbl. I rili impɔtant.
Yu tink se i pɔsibul fɔ mek yu gɛt mɔ wet?
Yɛs, dat pɔsibul. We yu de mek it we nɔ gɛt gluten, yu fɔ ad mɔ tin dɛn pas aw yu kin ad fɔ mek i gɛt fayn flawa ɛn fɔ mek i gɛt fayn fayn tin dɛn. Bikɔs ɔf tin dɛn lɛk wayt rays flawa ɛn tapioca, bɔku tɛm di kalori ɛn kabɔhaydrɛt we de insay dɛn it ya kin bɔku pas di it dɛn we dɛn kin it wit flawa ɔltɛm.
So if yu de tray fɔ lɛf fɔ it bɔku bɔku it , ilɛksɛf yu de tink bɔt fɔ it bred we nɔ gɛt gluten instead fɔ it bred we yu kin it ɔltɛm, if yu nɔ tink bɔt kalori, yu nɔ go lɔs yu wet, ɛn yu kin ivin gɛt mɔ wet. So, ilɛksɛf yu nɔ gɛt gluten ɔ yu nɔ gɛt gluten, i impɔtant fɔ mɛmba di kalori we de insay ɛni it ɛn di kayn it we yu de it.
Mek wi mek it wit flawa we nɔ gɛt gluten na os!
Fɔ kuk na os na di bɛst sɔlv. Bikɔs da tɛm de wi kin pik ay kwaliti flawa dɛn we nɔ gɛt gluten wit mɔ nyutrishɔn valyu ɛn pripia wi it dɛn. Bɔt mɛmba wan tin, yu nɔ go ebul fɔ gɛt di ɛksaktɔl sem rizɔlt bay we yu riples di sem wit flawa we yu kin yuz ɔltɛm wit flawa we nɔ gɛt gluten. Yu gɛt fɔ mek smɔl chenj dɛn.
Naw yu kin fɛn difrɛn flawa dɛn we nɔ gɛt gluten na supamakit dɛn ɛn na di Intanɛt.
| Di kayn flawa we nɔ gɛt gluten | Speshal pɔynt dɛn |
|---|---|
| Brawn rays flawa | I gɛt bɔku tin fɔ it. Ideal fɔ layt dish dɛn lɛk kek. |
| Sɔg flawa (wan kayn kɔn) . | I gɛt bɔku bɔku prɔtin. I fayn fɔ bɔku it dɛn we dɛn dɔn bek. |
| Bin flawa we dɛn kin yuz | I gɛt bɔku prɔtin ɛn fayv. Gi gud strɔkchɔ to dish dɛn. |
| Potato stach we dɛn kin yuz | I de mek it layt. I gɛt bɔku stach. Dɛn kin yuz am miks wit ɔda flawa dɛn. |
| Oats flawa we dɛn kin yuz | Na ɔts nɔmɔ we dɛn rayt "sɛtifiket gluten-fri." If nɔto dat, dɛn kin miks dɛn wit wit. |
| Tapioca flawa we dɛn kin mek | Dɛn mek am wit maniok. Gi wan tangy flawa to dish dɛn. |
Impɔtant: Nɔ bay flawa dɛn we dɛn de sɛl na bɔku bɔku bɔks dɛn na di stoa. I pɔsibul se sɔmbɔdi dɔn tek wan spunful wit flawa ɛn put am na di flawa bin we nɔ gɛt gluten. Dis kin denja fɔ pɔsin we gɛt alɛji fɔ gluten.
If yu na nyu pɔsin fɔ bek we nɔ gɛt gluten, i izi fɔ yuz flawa blɛnd pas fɔ yuz wan wan flawa dɛn. We yu dɔn mek miks lɛk dis, yu kin yuz am kwik kwik wan fɔ bɔku tin dɛn lɛk bred, pizza, ɛn pankɛk.
Wan flawa miks we nɔ gɛt gluten we dɛn mek na os
Na dis na wan simpul, saksesful flawa blend we yu kin yuz fɔ bɔku it dɛn.
Di tin dɛn we dɛn nid:
- Sɔg flawa ɔ brawn rays flawa - 1.5 kɔp
- Potato stach ɔ kɔnstach - 1.5 kɔp
- Tapioca flawa - 1 kɔp
Aw fɔ mek:
Put ɔl di tri kayn flawa dɛn insay big bol ɛn whisk am fayn fayn wan. Dɔn, kip am na say we nɔ gɛt briz, we dray ɛn we dak.
If yu de mek risɛp ɔltɛm wit dis miksɔp, mɛzhɔ di sem flawa we di risɛp se. Sɔg flawa blɛnd dɛn kin wok fayn fɔ bɔku pan di tin dɛn we dɛn kin bek. Brawn rays flawa blɛnd dɛn bɛtɛ fɔ layt, mɔ dilik it dɛn lɛk kek.
If yu gɛt ɛnitin we de mɔna yu bɔt yu it ɔ yu gɛt alɛji fɔ gluten, i bɛtɛ fɔ tɔk to yu dɔktɔ bɔt dat.
Mɛsej we dɛn kin kɛr go na os
- Gluten na wan prɔtin we de insay grens lɛk wit ɛn bali. Sɔm pipul dɛn kin gɛt alɛji fɔ am.
- Jɔs bikɔs dɛn rayt wan it se "gluten-free" nɔ min se i gɛt wɛlbɔdi. Bɔku tɛm dɛn nɔ kin gɛt bɔku vaytamɛn, minral, ɛn fayv.
- Di tin dɛn we nɔ gɛt gluten we dɛn bay na di stoa kin gɛt bɔku kalori ɛn kabɔhaydrɛt pas di tin dɛn we dɛn kin bay ɔltɛm. Dis kin mek yu gɛt mɔ wet.
- Fɔ pripia it na os yuz kwaliti flawa dɛn we nɔ gɛt gluten na tin we go mek yu gɛt wɛlbɔdi.
- If yu tink se yu gɛt gluten intolerance ɔ yu nid dɔktɔ advays, duya go to yu dɔktɔ fɔ tɔk bɔt am.
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