Ingabe uzizwa ugula ngemva kokudla i-roll eyenziwe ekhaya, i-patty, noma ucezu lwesinkwa esitolo? Mhlawumbe uthola ukuqubuka, isisu esibuhlungu, noma ubunzima bokuphefumula? Uma kunjalo, ungase ube nokungezwani nokolweni, okuvamile kubantu abaningi. Kodwa abantu abaningi badidanisa lesi simo nokunye. Lokho 'ukuzwela i-gluten'. Nakuba lokhu kokubili kungabonakala njengento eyodwa, empeleni kuyizifo ezimbili ezihlukene. Ngakho-ke ake sifunde lokhu namuhla.
Ingabe 'Okungenagluten' kuyafana nokuthi 'Okungenakolweni'?
Lona umbuzo omkhulu abantu abaningi abanawo. Kalula nje, impendulo ithi 'cha' . Ungacabangi ukuthi umkhiqizo 'awunawo ukolweni' ngoba nje uthi 'awunawo ukolweni'.
Cabanga ngalokhu. I-Gluten uhlobo lweprotheni. Itholakala ezinhlamvini zikakolweni. Kodwa akusikho ukolweni kuphela oqukethe i-gluten, kodwa nezinye izinhlamvu ezifana nebhali ne-rye nazo ziqukethe i-gluten.
Manje, bheka, yize eminye imikhiqizo yokubhaka ibhalwe ukuthi “ ayina-gluten ,” empeleni yenziwe ngento ebizwa ngokuthi “isitashi sikakolweni.” Lokhu kuhilela ukususa kuphela iphrotheni ebizwa ngokuthi i-gluten kufulawa kakolweni. Kodwa-ke, ezinye izingxenye zikakolweni zingase zibe khona kulowo fulawa. Uma une-allergy kakolweni, lesi sitashi sikakolweni singaba yingozi emzimbeni wakho, yize singenayo i-gluten.
Ngakho-ke, uma uthenga okuthile esitolo, funda uhlu lwezithako ngokucophelela. Ikakhulukazi bheka amagama athi "Iqukethe ukolweni". Lokhu kubaluleke kakhulu ukuvikela impilo yakho.
Ngakho-ke yini ongayidla esikhundleni sikakolweni?
Ungakhathazeki uma ungakwazi ukudla ukolweni. Kunezinhlobo eziningi zokudla okumnandi nokunomsoco ongazisebenzisa esikhundleni salokho. Kodwa khumbula, ngaphambi kokufaka noma yiziphi izinto ezintsha ekudleni kwakho, kufanele nakanjani ukhulume nodokotela wakho futhi uthole iseluleko. Ukungezwani komzimba kwabantu bonke kuhlukile.
Ithebula elingezansi libonisa ezinye izinketho ongazizama.
| Okusanhlamvu Okuhlukile | Isingeniso esifushane |
|---|---|
| I-Amaranth | Imbewu encane enomsoco. |
| I-Arrowroot | Isetshenziselwa ukujiyisa amasobho namasoso. |
| I-Buckwheat | Naphezu kokuba "nokolweni" egameni lawo, lokhu akulona uhlobo lukakolweni. |
| Ukolweni | Ufulawa wommbila uvame ukubizwa ngokuthi ufulawa wommbila. |
| Ubisi | Ezweni lakithi, i-kurakkan itholakala kalula njengofulawa. |
| Ama-oat | Khetha ama-oats aqinisekisiwe ukuthi "awanakolweni." |
| I-Quinoa (คิน︢) | Uhlamvu olunokuqukethwe okuphezulu kakhulu kwamaprotheni. |
| Ilayisi | Ufulawa welayisi ungenye yezindlela ezinhle kakhulu zokufaka esikhundleni sikafulawa kakolweni. |
| I-Tapioca | Ufulawa we-tapioca usetshenziselwa imikhiqizo yokubhaka. |
| Ibhali ne-Rye | Lezi ziqukethe i-gluten. Kodwa uma une -allergy kakolweni kuphela, zingase zifaneleke ngemvume kadokotela wakho. Futhi, ungalokothi uzame lutho ngaphandle kokubuza udokotela wakho. |
Izinto ongazisebenzisa esikhundleni sikakolweni ekhishini
Ukugwema ukudla okuqukethe ukolweni ngenkathi ukwenza kungabonakala kuyinselele, kodwa kunezixazululo ezilula kakhulu.
| Ukudla okuqukethe ukolweni | Izithako ezingaba khona esikhundleni sazo |
|---|---|
| U-flour kakulweni | Ufulawa welayisi, ufulawa wommbila, ufulawa wesoya, ufulawa we-cassava, ufulawa wamazambane. (Uma wenza izinto ezinjengamakhekhe, khumbula ukuthi lolu hlobo lukafulawa aluvuki njengofulawa kakolweni.) |
| Ama-noodle / i-pasta | Manje sekukhona ama-noodle nama-pasta “angenakolweni” emakethe, enziwe ngelayisi, ummbila, noma okunye okusanhlamvu. |
| Izingcezu zesinkwa | Ungasebenzisa ama-cornflakes achotshoziwe, ama-cracker "angenakolweni" achotshoziwe, noma umgubo wommbila ukuze umboze ama-cutlets kanye ne-meatloaf. |
| Ukuqinisa amasoso/umhluzi (Ama-Thickeners) | Engeza ufulawa we-cornstarch noma irayisi. |
| Ubhiya | Ezinye izindlela zokupheka zibiza ubhiya, kodwa ungawushintsha ngejusi lama-apula noma iwayini elincane. |
Qaphela lapho udla ngaphandle.
Uma udla endaweni yokudlela, ungalokothi ukhohlwe ukwazisa abasebenzi ngokungezwani kwakho nokolweni. Buza ngokucacile, "Nginomdlavuza kukolweni, ngakho-ke ungakwenza ukudla ngaphandle kwezinto ezifana nofulawa kakolweni kanye nezinkwa zokudla?" Kubaluleke kakhulu ekuphepheni kwakho.
Nakuba ukuphila nokungezwani nokolweni kungaba nzima kancane, ngolwazi olufanele nokuhlela, ungajabulela ukudla okumnandi ngaphandle kwezinkinga.
Umlayezo Wokuya Nawe Ekhaya
- Ukungezwani nokolweni kanye nokuzwela i-gluten yizimo ezimbili.
- Ukuthi nje ukudla okuthenga esitolo kunelebula elithi 'Akukho Gluten' akusho ukuthi 'Akukho Wheat-Free'. Funda uhlu lwezithako ngokucophelela.
- Kunezindlela eziningi ezimnandi nezinempilo ongazisebenzisa esikhundleni sikakolweni, njengelayisi, ummbila kanye ne-millet.
- Ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho noma ukuzama okusanhlamvu okusha, qiniseka ukuthi uthintana nodokotela wakho.
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