Wakamboudzwa nachiremba wako kuti usadye chikafu chine gluten here? Kana kuti wakaona here kuti kudya chikafu chakagadzirwa neupfu hwegorosi kunogona kukonzera matambudziko emudumbu kana ganda? Kana izvozvo zvikaitika, ungafunga kuti, "Maiwe, ikozvino kudya chikafu chinonaka sechingwa, mabhanzi, makeke, uye makeke ihope." Asi usazvidya moyo. Kune nzira dzakawanda dzekubika chikafu chinonaka, chine hutano chisina gluten. Nhasi, ngatitaurei nezveupfu uhu husina gluten.
Chii chinonzi gluten?
Zvichitaurwa zviri nyore, gluten rudzi rweprotein. Inonyanya kuwanikwa muzviyo zvakaita segorosi, bhari, ne rye . Hupfu hwegorosi hwatinoshandisa kugadzira zvinhu zvakaita sechingwa, mabhanzi, nemakeke hune protein iyi inonzi gluten.
Wakamboona here kuti kana ukakanya mukanyiwa wechingwa, une magadzirirwo akatambanuka? Magadzirirwo iwayo akatambanuka, kureva kuti, mabatirwo anoitwa mamorekuru eupfu, anopiwa negluten. Ndiyo zvakare inobatsira chingwa kuti chimuke, makeke aumbe, uye chikafu chive ne magadzirirwo akatapira.
Saka, kugadzira marudzi aya ezvikafu zvisina gluten idambudziko. Nekuti unorasikirwa nekusunga, chimiro, kukwira, nezvimwewo zvinopihwa negluten. Kana ukatarisa zvigadzirwa zvisina gluten, pamusoro peupfu husina gluten, uchaona zvinhu zvakaita se xanthan gum ne guar gum pane runyorwa rwezvinhu zvinoshandiswa. Izvi zvinoshandiswa kuita basa rinoitwa ne gluten, iro riri rekubatanidza chikafu pamwe chete. Zvinobatsirawo chikafu kuti chimuke zvakanaka kana chikasanganiswa nezvinhu zvakaita se baking soda ne baking powder.
Verenga zviri papepa racho nokungwarira usati watenga kubva kuchitoro!
Vamwe vanhu vane chirwere chinonzi Celiac disease . Izvi zvinoreva kuti gluten inokonzera allergy yakanyanya. Kune vanhu vakadaro, gluten yakaita sechepfu. Vanofanira kusiya gluten zvachose kuti varambe vaine hutano hwakanaka. Vamwe havana chirwere ichi, asi vanosangana nematambudziko akasiyana-siyana pavanodya gluten. Tinozviti kusashivirira gluten .
Vanhu vazhinji vanofunga kuti pavanoona mashoko ekuti "haina gluten" pachikafu, zvinoreva kuti chinonaka uye chine hutano. Asi handizvo zvazviri.
Chimbofungai, hupfu hwegorosi hwatinowanzo tenga hune iron , folic acid, uye vhitamini B.Zvinovaka muviri zvakawanda zvinowedzerwa mufekitori (zvakapfumiswa). Zvakare, hupfu hwegorosi rose hune faibha yakawanda. Asi zvingwa zvakawanda zvisina gluten nemabhanzi muchitoro zvinogadzirwa nefurawa dzisina gluten dzakadai sefurawa yemupunga muchena nefurawa yetapioca, izvo zvinewo hutano hushoma. Saka izvi hazvina mavitamini, zvicherwa , uye faibha zvambotaurwa.
Saka kana uchitenga chikafu chisina gluten muchitoro, verenga tafura yeNutrient Facts iri papepa racho nokungwarira. Zvakakosha zvikuru.
Zvinokwanisika here kuwedzera uremu?
Ehe, izvozvo zvinogoneka. Paunenge uchibika chikafu chisina gluten, unofanirwa kuwedzera zvimwe zvinoshandiswa kupfuura zvakajairika kuti chive nekuravira kwakanaka uye magadzirirwo akanaka. Nekuda kwezvinhu zvakaita sefurawa chena yemupunga netapioca, huwandu hwemacalorie nemacarbohydrate muzvikafu izvi hunowanzo kuve hwakakwira kupfuura hwenguva dzose hwefurawa yegorosi.
Saka kana uri kuedza kuderedza uremu , kunyangwe uri kufunga nezvekudya chingwa chisina gluten pachinzvimbo chechingwa chenguva dzose, kana usingafungi nezvemacalorie, hauzodzikisi uremu, uye ungatowedzera uremu. Saka, kungave kusina gluten kana kwete, zvakakosha kuti uzive huwandu hwemacalorie echikafu chipi nechipi uye huwandu hwaunodya.
Ngatibikei chikafu chine hupfu husina gluten kumba!
Kubika kumba ndiyo mhinduro yakanakisisa. Nekuti tinogona kusarudza hupfu husina gluten hwemhando yepamusoro hune hutano hwakanyanya uye kugadzira chikafu chedu. Asi yeuka chinhu chimwe chete, haugone kuwana mhedzisiro yakafanana nekutsiva huwandu hwakaenzana hwehupfu hwegorosi muresipi yenguva dzose nehupfu husina gluten. Unofanira kugadzirisa zvidiki.
Iye zvino unogona kuwana mhando dzakasiyana dzeupfu husina gluten muzvitoro zvikuru uye online.
| Rudzi rweupfu husina gluten | Pfungwa dzakakosha |
|---|---|
| Hupfu hwemupunga webrown | Inovaka muviri zvakanyanya. Yakanakira kudya zvikafu zvakapfava zvakaita semakeke. |
| Hupfu hwemasadza (rudzi rwechibage) | Ine mapuroteni akawanda. Yakakodzera kudya ndiro dzakawanda dzakabikwa. |
| Hupfu hwebhinzi | Yakapfuma muprotein nefaibha. Inopa chimiro chakanaka kumidziyo. |
| Sitachi yembatatisi | Inoita kuti chikafu chive chakareruka. Ine starch yakawanda. Inoshandiswa yakasanganiswa nedzimwe furawa. |
| Hupfu hweoat | Shandisa oats chete dzakanyorwa kuti "hadzina gluten." Kana zvisina kudaro, dzinogona kusanganiswa negorosi. |
| Hupfu hweTapioca | Yakagadzirwa necassava. Inopa kunaka kunonaka kuzvokudya. |
Zvakakosha: Dzivisa kutenga hupfu hunotengeswa mumabhini akawanda muchitoro. Zvinogona kunge mumwe munhu akatora chipunu chehupfu hwegorosi ndokuhuisa mubhini rehupfu risina gluten. Izvi zvinogona kuva nengozi kune munhu ane allergy yegluten.
Kana uri mutsva mukubika zvisina gluten, zviri nyore kushandisa musanganiswa weupfu pane kushandisa hupfu hwega hwega. Kana wangogadzira musanganiswa wakadai, unogona kukurumidza kuushandisa pazvinhu zvakawanda, zvakaita sechingwa, pizza, uye mapanikeki.
Musanganiswa weupfu usina gluten wakagadzirwa kumba
Heino musanganiswa weupfu uri nyore uye unobudirira waunogona kushandisa pakudya zvakawanda.
Zvinhu zvinodiwa:
- Hupfu hwemasangweji kana hupfu hwemupunga webrown - 1.5 makapu
- Starch yembatatisi kana cornstarch - 1.5 makapu
- Hupfu hweTapioca - 1 kapu
Maitiro ekugadzira:
Isa mhando dzose nhatu dzeupfu mundiro huru wobva wadzisanganisa zvakanaka. Wobva wachengeta munzvimbo isina mhepo, yakaoma, ine rima.
Kana uchigadzira resipi yenguva dzose nemusanganiswa uyu, yera huwandu hwehupfu hwakaenzana nehweresipi. Misanganiswa yehupfu hwemasadza inoshanda zvakanaka kune zvakawanda zvakabikwa. Misanganiswa yehupfu hwemupunga webrown ndiyo yakanakira ndiro dzakareruka uye dzakapfava senge makeke.
Kana uine zvinokunetsa nezvekudya kwako kana kuti gluten allergy, zvakanaka kutaura nachiremba wako nezvazvo.
Mharidzo Yekuenda Nayo Kumba
- Gluten ipuroteni inowanikwa muzviyo zvakaita segorosi nebhari. Vamwe vanhu vanogona kunge vaine allergies nayo.
- Kungoti chikafu chine zita rekuti "hachina gluten" hazvirevi kuti chine hutano. Kazhinji hachina mavitamini, zvicherwa, uye fiber.
- Zvigadzirwa zvisina gluten zvinotengwa muchitoro zvinogona kunge zvine macalorie akawanda nemacarbohydrate kupfuura zvigadzirwa zvemazuva ese. Izvi zvinogona kukonzera kuwedzera uremu.
- Kubika chikafu kumba uchishandisa hupfu hwemhando yepamusoro husina gluten isarudzo ine hutano.
- Kana uchifungidzira kuti une chirwere chegluten chisingawirirani kana kuti uchida mazano echiremba, ndapota bvunza chiremba wako kuti akuudze nezvazvo.
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