Ngaba ugqirha wakho wakha wakuxelela ukuba ungatyi ukutya okunegluten ? Okanye ngaba uqaphele ukuba ukutya ukutya okwenziwe ngomgubo wengqolowa kunokubangela iingxaki zesisu okanye ulusu? Xa oko kusenzeka, usenokucinga, "Hayi bo, ngoku ukutya ukutya okumnandi okufana nesonka, iibhanisi, iikeyiki, kunye neepastries liphupha." Kodwa ungakhathazeki. Zininzi iindlela zokwenza ukutya okumnandi nokunesondlo ngaphandle kwegluten. Namhlanje, masithethe ngazo zonke ezi flours zingenayo igluten.
Yintoni kanye kanye igluten?
Ngamafutshane, igluten luhlobo lweproteni. Ifumaneka kakhulu kwiinkozo ezifana nengqolowa, irhasi, kunye nerye . Umgubo wengqolowa oqhelekileyo esiwusebenzisa ukwenza izinto ezifana nesonka, iibhanisi, kunye neekeyiki uqulethe uninzi lwale proteni ebizwa ngokuba yigluten.
Ngaba wakha waphawula ukuba xa uxova intlama yesonka, inobume obuthambileyo? Loo bume obuthambileyo, oko kukuthi, indlela iimolekyuli zomgubo ezibanjwa ngayo kunye, bunikwa yigluten. Kwakhona yiyo enceda isonka siphakame, sakhe iikeyiki, kwaye ukutya kube nobume obuthambileyo.
Ngoko ke, ukwenza olu hlobo lwezitya ngaphandle kwegluten kuyingxaki encinci. Kuba ulahlekelwa kukubopha, ukuma, ukunyuka, njl.njl. okunikezelwa yigluten. Ukuba ujonga iimveliso ezingenagluten, ukongeza kwimigubo engenagluten, uya kubona izinto ezifana ne -xanthan gum kunye ne -guar gum kuluhlu lwezithako. Ezi zisetyenziselwa ukwenza umsebenzi owenziwa yigluten, okukukudibanisa ukutya. Zikwanceda ukutya kuphakame kakuhle xa zidityaniswe nezinto ezifana ne-baking soda kunye ne-baking powder.
Funda ilebheli ngononophelo phambi kokuba uthenge evenkileni!
Abanye abantu banesifo esibizwa ngokuba sisifo seCeliac . Oku kubangelwa kukungezwani kakhulu kwe-gluten. Kubantu abanjalo, i-gluten ifana netyhefu. Kufuneka bayiyeke ngokupheleleyo i-gluten ukuze bahlale besempilweni. Abanye abanaso esi sifo, kodwa bafumana iingxaki ezahlukeneyo xa besitya i-gluten. Siyibiza ngokuba kukunganyamezelani ne-gluten .
Abantu abaninzi bacinga ukuba xa bebona amagama athi "akukho gluten" ekutyeni, oko kuthetha ukuba kumnandi kwaye kunempilo. Kodwa oko akuyonyani.
Khawucinge nje, umgubo wengqolowa esiwuthenga rhoqo une -iron , i-folic acid, kunye ne-vitamin B.Izondlo ezininzi zongezwa efektri (zityetyisiwe). Kwakhona, umgubo wengqolowa opheleleyo uqulethe ifayibha eninzi. Kodwa uninzi lwezonka ezingenagluten kunye neebhanisi evenkileni zenziwe ngemigubo engenagluten efana nomgubo werayisi omhlophe kunye nomgubo wetapioca, nazo eziphantsi kwixabiso lesondlo. Ngoko ke ezi ziphantsi kakhulu kwiivithamini, iiminerali , kunye nefayibha ezikhankanyiweyo ngaphambili.
Ngoko ke ukuba uthenga ukutya okungenagluten evenkileni, funda ngononophelo itheyibhile yeNutrient Facts ekwileyibhile. Kubaluleke kakhulu.
Ngaba kunokwenzeka ukuba utyebe?
Ewe, oko kunokwenzeka. Xa usenza isidlo esingenagluten, kufuneka wongeze izithako ezingaphezulu kunesiqhelo ukuze sibe nencasa entle kunye noburhabaxa. Ngenxa yezinto ezifana nomgubo werayisi omhlophe kunye ne-tapioca, umxholo weekhalori kunye neecarbohydrate kwezi zidlo udla ngokuba phezulu kunezidlo zomgubo wengqolowa eziqhelekileyo.
Ngoko ke, ukuba uzama ukunciphisa umzimba , nokuba ucinga ngokutya isonka esingenagluten endaweni yesonka esiqhelekileyo, ukuba awucingi ngeekhalori, awuyi kunciphisa umzimba, kwaye usenokutyeba. Ke ngoko, nokuba awunagluten okanye akunjalo, kubalulekile ukuba uqaphele umxholo weekhalori zokutya kunye nobungakanani bokutya okutyayo.
Masenze ukutya ngomgubo ongenagluten ekhaya!
Ukupheka ekhaya sesona sisombululo silungileyo. Kuba ngoko sinokukhetha iiflawa ezingenagluten ezikumgangatho ophezulu ezinexabiso elingaphezulu lesondlo kwaye silungiselele ukutya kwethu. Kodwa khumbula into enye, awunakufumana iziphumo ezifanayo ngokutshintsha inani elifanayo lomgubo wengqolowa kwiresiphi eqhelekileyo ngomgubo ongenagluten. Kuya kufuneka wenze uhlengahlengiso oluncinci.
Ngoku ungafumana iintlobo ngeentlobo zeeflawa ezingenagluten kwiivenkile ezinkulu nakwi-intanethi.
| Uhlobo lomgubo olungenayo igluten | Amanqaku akhethekileyo |
|---|---|
| Umgubo werayisi omdaka | Inesondlo esininzi. Ilungele izitya ezilula ezifana neekeyiki. |
| Umgubo wesoso (uhlobo lombona) | Iqulethe iproteni eninzi. Ifanelekile kwizitya ezininzi ezibhakiweyo. |
| Umgubo weembotyi | Ityebile kwiproteni kunye nefayibha. Inika izitya ulwakhiwo oluhle. |
| Isitatshi seetapile | Yenza ukutya kube lula. Inesitatshi esininzi. Isetyenziswa ixutywe neminye imigubo. |
| Umgubo wee-oat | Sebenzisa ii-oats kuphela ezibhalwe "ezingenagluten eqinisekisiweyo." Ngaphandle koko, zingaxutywa nengqolowa. |
| Umgubo weTapioca | Yenziwe nge-cassava. Inika izitya incasa emnandi. |
Kubalulekile: Kuphephe ukuthenga iiflawa ezithengiswa kwiibhini ezinkulu evenkileni. Kusenokwenzeka ukuba umntu uthathe icephe lomgubo wengqolowa wayifaka kwibhini yomgubo engenagluten. Oku kunokuba yingozi kumntu one-gluten allergy.
Ukuba usandul’ ukuqala ukubhaka ngaphandle kwegluten, kulula ukusebenzisa umxube womgubo kunokusebenzisa umgubo ngamnye. Wakuba wenze umxube onje, ungawusebenzisa ngokukhawuleza kwizinto ezininzi, ezinje ngesonka, ipizza, kunye neepancake.
Umxube womgubo ongenayo igluten owenziwe ekhaya
Nantsi umxube womgubo olula nophumeleleyo onokuwusebenzisa kwizitya ezininzi.
Izixhobo ezifunekayo:
- Umgubo wesoso okanye umgubo werayisi emdaka - iikomityi eziyi-1.5
- Isitatshi seetapile okanye i-cornstarch - iikomityi eziyi-1.5
- Umgubo weTapioca - indebe e-1
Indlela yokwenza:
Beka zonke iintlobo ezintathu zomgubo kwisitya esikhulu uze uxube kakuhle. Emva koko ugcine kwindawo engenamoya, eyomileyo, nemnyama.
Ukuba wenza iresiphi eqhelekileyo ngalo mxube, linganisa umlinganiselo ofanayo womgubo njengoko iresiphi ifuna. Iingxube zomgubo wesorghum zisebenza kakuhle kwiimveliso ezininzi ezibhakiweyo. Iingxube zomgubo zerayisi emdaka zilungele izitya ezilula nezithambileyo ezifana neekeyiki.
Ukuba unenkxalabo malunga nokutya kwakho okanye i-gluten allergy, kungcono ukuthetha nogqirha wakho ngayo.
Umyalezo Wokuya Ekhaya
- I-gluten yiproteni efumaneka kwiinkozo ezifana nengqolowa nerhasi. Abanye abantu banokuba ne-allergy kuyo.
- Ukuthi ukutya kubhalwe igama elithi "akukho gluten" akuthethi ukuba kusempilweni. Kudla ngokuba neevithamini, iiminerali kunye nefayibha encinci.
- Iimveliso ezingenagluten ezithengwa evenkileni zinokuba neekhalori eziphezulu kunye neecarbohydrate kuneemveliso eziqhelekileyo. Oku kunokukhokelela ekutyebeni.
- Ukulungiselela ukutya ekhaya usebenzisa umgubo osemgangathweni ongenagluten lukhetho olusempilweni.
- Ukuba ukrokrela ukuba awunayo i-gluten okanye udinga ingcebiso kagqirha, nceda udibane nogqirha wakho ukuze nixoxe ngayo.
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