Wake watshelwa udokotela wakho ukuthi ungadli ukudla okuqukethe i-gluten ? Noma uke waphawula ukuthi ukudla ukudla okwenziwe ngofulawa kakolweni kungabangela ukucasuka kwesisu noma izinkinga zesikhumba? Uma lokho kwenzeka, ungase ucabange, "O, manje ukudla ukudla okumnandi njengesinkwa, amabhanisi, amakhekhe, nama-pastries kuyiphupho." Kodwa ungakhathazeki. Kunezindlela eziningi zokwenza ukudla okumnandi nokunomsoco ngaphandle kwe-gluten. Namuhla, ake sixoxe ngazo zonke lezi fulawa ezingenayo i-gluten.
Iyini ngempela i-gluten?
Kalula nje, i-gluten uhlobo lweprotheni. Itholakala kakhulu ezinhlamvini ezifana nokolweni, ibhali, kanye ne-rye . Ufulawa kakolweni ojwayelekile esiwusebenzisa ukwenza izinto ezifana nesinkwa, amabhanisi, namakhekhe uqukethe iprotheni eningi ebizwa ngokuthi i-gluten.
Wake waphawula ukuthi uma uxova inhlama yesinkwa, inokwakheka okuthambile? Lokho kuthungwa okuthambile, okungukuthi, indlela ama-molecule kafulawa ahlanganiswa ngayo, kunikezwa yi-gluten. Yilokho futhi okusiza isinkwa ukuba sikhuphuke, sakhe amakhekhe, futhi ukudla kube nokuthungwa okuthambile.
Ngakho-ke, ukwenza lezi zinhlobo zezitsha ngaphandle kwe-gluten kuyinselele encane. Ngoba ulahlekelwa ukubopha, ukuma, ukuphakama, njll. okunikezwa yi-gluten. Uma ubheka imikhiqizo engenayo i-gluten, ngaphezu kofulawa ongena-gluten, uzobona izinto ezifana ne -xanthan gum kanye ne-guar gum ohlwini lwezithako. Lezi zisetshenziselwa ukwenza umsebenzi owenziwa yi-gluten, okuwukuhlanganisa ukudla ndawonye. Zisiza futhi ukudla ukuthi kukhuphuke kahle uma kuhlanganiswa nezinto ezifana ne-baking soda kanye ne-baking powder.
Funda ilebula ngokucophelela ngaphambi kokuthenga esitolo!
Abanye abantu banesifo esibizwa ngokuthi isifo se-Celiac . Empeleni lokhu kuwukungezwani okukhulu kwe-gluten. Kubantu abanjalo, i-gluten ifana nobuthi. Kufanele bayiyeke ngokuphelele i-gluten ukuze bahlale bephilile. Abanye abanaso lesi sifo, kodwa babhekana nezinkinga ezahlukahlukene lapho bedla i-gluten. Sikubiza ngokuthi ukungabekezelelani kwe-gluten .
Abantu abaningi bacabanga ukuthi uma bebona amagama athi "okungenagluten" ekudleni, kusho ukuthi kuyamnandi futhi kunempilo. Kodwa lokho akulona iqiniso.
Cabanga nje, ufulawa kakolweni esivame ukuwuthenga une -iron , i-folic acid, kanye ne-vitamin B.Izakhamzimba eziningi zengezwa efektri (ezicebile). Futhi, ufulawa kakolweni ophelele uqukethe i -fiber eningi. Kodwa iningi lezinkwa nama-buns angena-gluten esitolo enziwe ngofulawa ongenayo i-gluten njengofulawa welayisi omhlophe kanye nofulawa we-tapioca, nawo anenani eliphansi lokudla okunempilo. Ngakho-ke lokhu kuncane kakhulu kumavithamini, amaminerali , kanye ne-fiber okukhulunywe ngayo ngaphambili.
Ngakho-ke uma uthenga ukudla okungenagluten esitolo, funda ithebula le-Nutrient Facts elikulebula ngokucophelela. Kubaluleke kakhulu.
Kungenzeka yini ukukhuluphala?
Yebo, lokho kungenzeka. Uma wenza ukudla okungenagluten, kufanele wengeze izithako eziningi kunokujwayelekile ukuze ukunike ukunambitheka okuhle nokuthungwa okuhle. Ngenxa yezinto ezifana nofulawa welayisi omhlophe kanye ne-tapioca, okuqukethwe kwamakhalori nama-carbohydrate kwalokhu kudla kuvame ukuba phezulu kunokudla okuvamile kofulawa kakolweni.
Ngakho-ke uma uzama ukwehlisa isisindo , noma ngabe ucabanga ngokudla isinkwa esingenayo i-gluten esikhundleni sesinkwa esivamile, uma ungacabangi ngama-calories, ngeke wehlise isisindo, futhi ungase ukhuluphale. Ngakho-ke, kungakhathaliseki ukuthi awunayo i-gluten noma cha, kubalulekile ukuqaphela okuqukethwe kwama-calories kwanoma yikuphi ukudla kanye nenani olidlayo.
Ake senze ukudla ngofulawa ongenagluten ekhaya!
Ukupheka ekhaya kuyisisombululo esingcono kakhulu. Ngoba-ke singakhetha ufulawa ongenayo i-gluten osezingeni eliphezulu onenani elifanele lokudla okunempilo futhi silungiselele ukudla kwethu. Kodwa khumbula into eyodwa, awukwazi ukuthola umphumela ofanayo ngokufaka inani elifanayo likafulawa kakolweni eresiphi evamile ngofulawa ongenayo i-gluten. Kufanele wenze izinguquko ezincane.
Manje usungathola izinhlobo ezahlukene zofulawa ongenawo i-gluten ezitolo ezinkulu kanye naku-inthanethi.
| Uhlobo lukafulawa olungenayo i-gluten | Amaphuzu akhethekile |
|---|---|
| Ufulawa welayisi onsundu | Kunomsoco kakhulu. Kulungele izitsha ezilula njengamakhekhe. |
| Ufulawa we-sorghum (uhlobo lommbila) | Iqukethe inani elihle lamaprotheni. Ifanelekela izitsha eziningi ezibhakiwe. |
| Ufulawa wobhontshisi | Icebile ngamaprotheni kanye ne-fiber. Inikeza isakhiwo esihle ezitsheni. |
| Isitashi samazambane | Kwenza ukudla kube lula. Kugcwele isitashi. Kusetshenziswa kuxutshwe neminye ifulawa. |
| Ufulawa we-oat | Sebenzisa kuphela ama-oats abhalwe ukuthi “angenawo i-gluten aqinisekisiwe.” Ngaphandle kwalokho, angaxutshwa nokolweni. |
| Ufulawa we-tapioca | Kwenziwe nge-cassava. Kunikeza ukudla ukunambitheka okumnandi. |
Okubalulekile: Gwema ukuthenga ufulawa othengiswa emabhokisini amakhulu esitolo. Kungenzeka ukuthi othile uthathe isipuni sikafulawa kakolweni wawufaka ebhodweni likafulawa elingenayo i-gluten. Lokhu kungaba yingozi kumuntu onesifo sokungezwani ne-gluten.
Uma usanda kuqala ukubhaka okungenagluten, kulula ukusebenzisa ingxube kafulawa kunokusebenzisa ufulawa ngamunye. Uma usuwenze ingxube enjengale, ungayisebenzisela izinto eziningi ngokushesha, njengesinkwa, i-pizza, nama-pancake.
Ingxube kafulawa engenayo i-gluten eyenziwe ekhaya
Nansi ingxube elula nephumelelayo kafulawa ongayisebenzisa ezitsheni eziningi.
Izinto ezidingekayo:
- Ufulawa we-sorghum noma ufulawa welayisi onsundu - izinkomishi eziyi-1.5
- Isitashi samazambane noma i-cornstarch - izinkomishi eziyi-1.5
- Ufulawa we-tapioca - indebe e-1
Indlela yokwenza:
Beka zonke izinhlobo ezintathu zikafulawa esitsheni esikhulu bese uxuba kahle. Bese ugcina endaweni engangeni moya, eyomile, nemnyama.
Uma wenza iresiphi ejwayelekile ngale ngxube, kala inani elifanayo likafulawa njengoba iresiphi idinga. Izingxube zikafulawa we-sorghum zisebenza kahle ezintweni eziningi ezibhakiwe. Izingxube zikafulawa zerayisi onsundu zilungele izitsha ezilula nezithambile njengamakhekhe.
Uma unenkinga ngokudla kwakho noma ukungezwani komzimba ne-gluten, kungcono ukukhuluma nodokotela wakho ngakho.
Umlayezo Wokuya Nawe Ekhaya
- I-Gluten iyiprotheni etholakala kokusanhlamvu okufana nokolweni nebhali. Abanye abantu bangase babe ne-allergy kuyo.
- Ukuthi ukudla kubhalwe ukuthi “akuna-gluten” akusho ukuthi kunempilo. Ngokuvamile kuncane ngamavithamini, amaminerali kanye ne-fiber.
- Imikhiqizo engenayo i-gluten ethengwe esitolo ingaba nama-calories nama-carbohydrate aphezulu kunemikhiqizo evamile. Lokhu kungaholela ekukhuluphaleni.
- Ukupheka ukudla ekhaya usebenzisa ufulawa osezingeni eliphezulu ongenawo i-gluten kuyindlela enempilo.
- Uma usola ukuthi awunawo umuzwa wokungabekezelelani i-gluten noma udinga iseluleko sezokwelapha, sicela uxhumane nodokotela wakho ukuze nixoxe ngakho.
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