Ese wigeze ubwirwa na muganga wawe kutarya ibiryo birimo gluten ? Cyangwa wabonye ko kurya ibiryo bikozwe mu ifu y'ingano bishobora gutera indwara zo mu gifu cyangwa ibibazo by'uruhu? Iyo bibaye, ushobora gutekereza uti: "Yewe, noneho kurya ibiryo biryoshye nk'umugati, amatapi, keke, n'amatapi ni inzozi." Ariko ntugahangayike. Hari uburyo bwinshi bwo guteka amafunguro meza kandi afite intungamubiri adafite gluten. Uyu munsi, reka tuvuge kuri izi fu zose zidafite gluten.
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Gluten ni iki mu by'ukuri?
Muri make, gluten ni ubwoko bwa poroteyine. Iboneka cyane cyane mu binyampeke nk'ingano , sayiri, na rye . Ifu isanzwe y'ingano dukoresha mu gukora ibintu nk'umugati, amata, na keke ikubiyemo iyi poroteyine nyinshi yitwa gluten.
Ese wigeze ubona ko iyo ucanze ifu y'umugati, iba ifite imiterere irambuye? Iyo imiterere irambuye, ni ukuvuga uburyo ifu ifatanywa, itangwa na gluten. Ni na yo ifasha umugati kuzamuka, imitsima igahinduka, kandi ibiryo bikagira imiterere irambuye.
Rero, guteka ubwoko bw'ibiryo budafite gluten ni ikibazo gikomeye. Kuko utakaza uburyo gluten ifatana, imiterere, ukwiyongera, nibindi bitangwa na gluten. Iyo urebye ibicuruzwa bidafite gluten, usibye ifu idafite gluten, uzabona ibintu nka xanthan gum na guar gum ku rutonde rw'ibikoreshwa. Ibi bikoreshwa mu gukora akazi ka gluten, ari ko guhuriza hamwe ibiryo. Binafasha ibiryo kuzamuka neza iyo bivanze n'ibintu nka baking soda na baking powder.
Soma neza icyapa mbere yo kugura mu iduka!
Hari abantu bafite indwara yitwa indwara ya Celiac . Mu by'ukuri iyi ni allergie ikomeye kuri gluten. Kuri bene abo bantu, gluten ni nk'uburozi. Bagomba kureka burundu gluten kugira ngo bakomeze kugira ubuzima bwiza. Hari abandi badafite iyi ndwara, ariko bahura n'ibibazo bitandukanye iyo bariye gluten. Tuyita kutihanganira gluten .
Abantu benshi batekereza ko iyo babonye amagambo "gluten-free" ku biryo, bivuze ko biryoshye kandi bifite ubuzima bwiza. Ariko ibyo si ukuri.
Tekereza gato, ifu y'ingano dusanzwe tugura irimo feri , aside folike, na vitamine B.Intungamubiri nyinshi zongerwa mu ruganda (zikungahaye ku ntungamubiri). Nanone, ifu y'ingano yuzuye irimo fibre nyinshi. Ariko imigati myinshi idafite gluten n'ibirayi biri mu iduka bikorwa mu ifu idafite gluten nk'ifu y'umuceri wera n'ifu ya tapioca, nabyo bifite agaciro gato k'intungamubiri. Ibi rero ni vitamine nkeya, imyunyungugu na fibre twavuze haruguru.
Niba rero uguze ibiryo bidafite gluten mu iduka, soma witonze imbonerahamwe y'ibijyanye n'imirire iri ku kirango. Ni ingenzi cyane.
Ese birashoboka kongera ibiro?
Yego, ibyo birashoboka. Mu gihe uteka ifunguro ridafite gluten, ugomba kongeramo ibintu byinshi kuruta uko bisanzwe kugira ngo rigire uburyohe bwiza n'imiterere myiza. Kubera ibintu nk'ifu y'umuceri wera na tapioca, ingano ya karori na karubohidrati muri aya mafunguro akenshi iba iri hejuru ugereranyije n'ifunguro risanzwe ry'ifu y'ingano.
Niba rero ugerageza kugabanya ibiro , nubwo waba utekereza kurya umugati udafite gluten aho kurya umugati usanzwe, niba udatekereza kuri kalori, ntuzagabanya ibiro, kandi ushobora no kwiyongera ibiro. Kubwibyo, waba udafite gluten cyangwa utabifite, ni ngombwa kuzirikana ingano ya kalori mu biribwa ibyo ari byo byose n'ingano y'ibyo urya.
Reka duteke ibiryo mu rugo dukoresheje ifu idafite gluten!
Guteka mu rugo ni wo muti mwiza. Kubera ko icyo gihe dushobora guhitamo ifu nziza idafite gluten ifite intungamubiri nyinshi no gutegura amafunguro yacu. Ariko ibuka ikintu kimwe, ntushobora kubona umusaruro umwe neza ukoresheje ifu y'ingano imwe mu buryo busanzwe ukoresheje ifu idafite gluten. Ugomba gukora udushya duto.
Ubu ushobora kubona ubwoko butandukanye bw'ifu idafite gluten mu maduka manini no kuri interineti.
| Ubwoko bw'ifu idafite gluten | Ingingo zihariye |
|---|---|
| Ifu y'umuceri w'umukara | Intungamubiri nyinshi. Ni nziza cyane ku biryo byoroheje nk'amakeke. |
| Ifu y'amasaka (ubwoko bw'ibigori) | Irimo poroteyine nyinshi. Ikwiriye amafunguro menshi atetse. |
| Ifu y'ibishyimbo | Ikungahaye kuri poroteyine na fibre. Ituma ibiryo bitunganywa neza. |
| Ifu y'ibirayi | Bituma ibiryo byoroha. Birimo ibinyampeke byinshi. Bikoreshwa bivanze n'andi mafu. |
| Ifu y'ingano | Koresha gusa ingano zanditseho "izidafite gluten." Bitabaye ibyo, zishobora kuvangwa n'ingano. |
| Ifu ya Tapioca | Bikozwe mu myumbati. Bitanga uburyohe bwiza ku biryo. |
Icy'ingenzi: Irinde kugura ifu igurishwa mu bigega byinshi mu iduka. Birashoboka ko hari umuntu wafashe ikiyiko cy'ifu y'ingano akayishyira mu gigega cy'ifu idafite gluten. Ibi bishobora guteza akaga ku muntu ufite allergie ya gluten.
Niba uri mushya mu guteka udafite gluten, biroroshye gukoresha ifu ivanze kuruta gukoresha ifu imwe ku yindi. Iyo umaze gukora imvange nk'iyi, ushobora kuyikoresha vuba mu bintu byinshi, nko mu mugati, pizza, na pancake.
Uruvange rw'ifu idafite gluten rwakozwe mu rugo
Dore uruvange rw'ifu rworoshye kandi rukora neza ushobora gukoresha mu mafunguro menshi.
Ibikoresho bisabwa:
- Ifu y'amasaka cyangwa ifu y'umuceri w'umukara - ibikombe 1.5
- Ifu y'ibirayi cyangwa ibinyampeke - ibikombe 1.5
- Ifu ya Tapioca - igikombe 1
Uko wabikora:
Shyira ubwoko bwose butatu bw'ifu mu gikombe kinini hanyuma ubyuke neza. Hanyuma ubibike ahantu hatava umwuka, humutse kandi hijimye.
Niba urimo gukora resept isanzwe ukoresheje iyi vange, pima ingano y'ifu nk'uko resept isaba. Ifu y'amasaka ikora neza ku biryo byinshi bitetse. Ifu y'umuceri w'umukara ni nziza ku biryo byoroshye kandi byoroshye nka keke.
Niba ufite impungenge ku mirire yawe cyangwa allergie ya gluten, ni byiza kubibwira muganga wawe .
Ubutumwa bwo kujyana mu rugo
- Gluten ni poroteyine iboneka mu binyampeke nk'ingano na sayiri. Hari abantu bashobora kuba bafite ubwivumbure kuri yo.
- Kuba ibiryo byitwa "bidafite gluten" ntibivuze ko ari byiza. Akenshi biba bifite vitamine nke, imyunyungugu na fibre.
- Ibicuruzwa bidafite gluten bigurwa mu iduka bishobora kuba bifite karori nyinshi na karubohidrati kurusha ibisanzwe. Ibi bishobora gutuma umuntu yongera ibiro.
- Gutegura amafunguro mu rugo ukoresheje ifu nziza idafite gluten ni amahitamo meza.
- Niba ukeka ko ufite ikibazo cyo kutihanganira gluten cyangwa ukeneye inama kwa muganga, nyamuneka gisha inama muganga wawe kugira ngo baganire kuri ibyo.
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