Zinthu zomwe muyenera kudziwa zokhudza ufa wopanda gluten!

Kodi dokotala wanu anakuuzanipo kuti musadye zakudya zokhala ndi gluten ? Kapena mwaonapo kuti kudya zakudya zopangidwa ndi ufa wa tirigu kungayambitse mavuto a m'mimba kapena a pakhungu? Zimenezi zikachitika, mungaganize kuti, "Ayi, tsopano kudya zakudya zokoma monga buledi, ma buns, makeke, ndi makeke ndi maloto." Koma musadandaule. Pali njira zambiri zopangira chakudya chokoma komanso chopatsa thanzi popanda gluten. Lero, tiyeni tikambirane za ufa wonse wopanda gluten.

Kodi gluten ndi chiyani kwenikweni?

Mwachidule, gluten ndi mtundu wa mapuloteni. Amapezeka makamaka mu tirigu monga tirigu, barele, ndi rye . Ufa wamba wa tirigu womwe timagwiritsa ntchito popanga zinthu monga buledi, ma buns, ndi makeke uli ndi mapuloteni ambiri otchedwa gluten.

Kodi munayamba mwazindikirapo kuti mukakanda mtanda wa buledi, umakhala ndi mawonekedwe otambasuka? Mawonekedwe otambasuka amenewo, ndiko kuti, momwe mamolekyu a ufa amagwirizanirana, amaperekedwa ndi gluten. Ndi zomwe zimathandizanso kuti buledi ikwere, makeke apangidwe, ndipo chakudya chikhale ndi mawonekedwe otafuna.

Chifukwa chake, kuphika mbale zamtunduwu popanda gluten ndizovuta pang'ono. Chifukwa mumataya zomangira, mawonekedwe, kukwera, ndi zina zotero zomwe gluten imapereka. Ngati muyang'ana zinthu zopanda gluten, kuwonjezera pa ufa wopanda gluten, mudzawona zinthu monga xanthan gum ndi guar gum pamndandanda wa zosakaniza. Izi zimagwiritsidwa ntchito pochita ntchito yomwe gluten imachita, yomwe ndi kuphatikiza chakudya pamodzi. Zimathandizanso kuti chakudya chikwere bwino chikaphatikizidwa ndi zinthu monga baking soda ndi baking powder.

Werengani mosamala chizindikirocho musanagule ku sitolo!

Anthu ena ali ndi vuto lotchedwa matenda a Celiac . Izi kwenikweni ndi vuto lalikulu la gluten. Kwa anthu otere, gluten ili ngati poizoni. Ayenera kusiya gluten kotheratu kuti akhale ndi thanzi labwino. Ena alibe matendawa, koma amakumana ndi mavuto osiyanasiyana akamadya gluten. Timatcha kuti kusagwirizana ndi gluten .

Anthu ambiri amaganiza kuti akaona mawu oti "chopanda gluten" pa chakudya, amatanthauza kuti ndi chokoma komanso chopatsa thanzi. Koma si zoona.

Tangoganizani, ufa wa tirigu womwe nthawi zambiri timagula uli ndi chitsulo , folic acid, ndi vitamini B.Zakudya zambiri zimawonjezeredwa ku fakitale (zolemeretsedwa). Komanso, ufa wa tirigu wonse uli ndi ulusi wambiri. Koma buledi ndi ma bun ambiri opanda gluten omwe ali m'sitolo amapangidwa ndi ufa wopanda gluten monga ufa woyera wa mpunga ndi ufa wa tapioca, zomwe zimakhalanso ndi zakudya zochepa. Chifukwa chake izi ndi zochepa kwambiri mu mavitamini, mchere , ndi ulusi zomwe zatchulidwa kale.

Kodi n'zotheka kunenepa?

Inde, n'zotheka. Mukaphika chakudya chopanda gluten, muyenera kuwonjezera zosakaniza zambiri kuposa masiku onse kuti chikhale ndi kukoma ndi kapangidwe kake kabwino. Chifukwa cha zinthu monga ufa woyera wa mpunga ndi tapioca, kuchuluka kwa ma calorie ndi chakudya cham'mawa m'zakudya izi nthawi zambiri kumakhala kokwera kuposa chakudya cha ufa wamba wa tirigu.

Kotero ngati mukuyesera kuchepetsa thupi , ngakhale mutaganiza zodya buledi wopanda gluten m'malo mwa buledi wamba, ngati simukuganiza za ma calories, simudzachepetsa thupi, ndipo mwina mungawonjezere thupi. Chifukwa chake, kaya mulibe gluteni kapena ayi, ndikofunikira kukumbukira kuchuluka kwa ma calories mu chakudya chilichonse ndi kuchuluka kwa chakudya chomwe mumadya.

Tiyeni tipange chakudya ndi ufa wopanda gluten kunyumba!

Kuphika kunyumba ndiye njira yabwino kwambiri. Chifukwa chake titha kusankha ufa wopanda gluteni wabwino kwambiri wokhala ndi zakudya zambiri ndikuphika chakudya chathu. Koma kumbukirani chinthu chimodzi, simungapeze zotsatira zomwezo mwa kusintha ufa wa tirigu wofanana mu njira yophikira wamba ndi ufa wopanda gluteni. Muyenera kusintha pang'ono.

Tsopano mutha kupeza mitundu yosiyanasiyana ya ufa wopanda gluten m'masitolo akuluakulu komanso pa intaneti.

Chofunika: Pewani kugula ufa wogulitsidwa m'mabinki akuluakulu m'sitolo. N'zotheka kuti winawake watenga supuni imodzi ya ufa wa tirigu ndikuuyika m'binki yopanda gluten. Izi zitha kukhala zoopsa kwa munthu amene ali ndi vuto la gluten.

Ngati ndinu watsopano mu kuphika zakudya zopanda gluteni, n'zosavuta kugwiritsa ntchito ufa wosakaniza kusiyana ndi kugwiritsa ntchito ufa umodzi pawokha. Mukapanga chisakanizo chotere, mutha kuchigwiritsa ntchito mwachangu pazinthu zambiri, monga buledi, pizza, ndi makeke.

Ufa wopanda gluten wopangidwa kunyumba

Nayi ufa wosakaniza wosavuta komanso wopambana womwe mungagwiritse ntchito pazakudya zambiri.

Zipangizo zofunikira:

• Ufa wa soya kapena ufa wa mpunga wofiirira - makapu 1.5
• Wowuma wa mbatata kapena chimanga - makapu 1.5
• Ufa wa Tapioca - 1 chikho

Momwe mungapangire:

Ikani mitundu yonse itatu ya ufa mu mbale yayikulu ndikusakaniza bwino. Kenako sungani pamalo opanda mpweya, ouma, komanso amdima.

Ngati mukupanga njira yophikira yokhazikika ndi njira yophikirayi, yezani ufa womwewo monga momwe njira yophikira imafunira. Zosakaniza za ufa wa sorghum zimagwira ntchito bwino pa zakudya zambiri zophikidwa. Zosakaniza za ufa wa mpunga wofiirira ndi zabwino kwambiri pa mbale zopepuka komanso zofewa monga makeke.

Ngati muli ndi nkhawa iliyonse yokhudza zakudya zanu kapena vuto la gluten, ndi bwino kulankhula ndi dokotala wanu za izi.