Ngaphesheya kwelayisi nommbila, okusanhlamvu okuseningi
Ngokolweni kanye nebhali (futhi ngezinye izikhathi rye) yakha isisekelo semikhiqizo eminingi esekelwe okusanhlamvu, kokubili okwenziwe ngezitolo nezitolo. Ngakho uma uqeda lokhu - njengoba kufanele uma ulandela ukudla okungafani nokudla okungenayo i-gluten - ubeke iziqu ezincane ezingekho emkhawulweni.
Kodwa-ke, uye wazivulela namathuba amaningi amasha. Yebo, irayisi kanye nommbila awunama-gluten, futhi abantu abaningi abanesifo se-celiac ne-non-celiac gluten ukuzwela badla amanani amakhulu kakhulu kokubili okusanhlamvu, ngezindlela ezahlukene.
Kodwa ukuhamba ngaphesheya kwelayisi nommbila kwezinye izinto ezithakazelisayo - nakuba izinhlamvu ezingaziwa kancane - nezinhlamvu zamagundane zinemivuzo yazo. Izinhlamvu ezingenalutho ezingenayo i-gluten zinikeza ukunambitheka okungavamile okulula kalula kunezinhlamvu ze-gluten. Ngaphezu kwalokho, iningi liphezulu ensimbi ne-fiber.
Nasi uhlu lwezinhlamvu zami eziyizintandokazi ze-gluten, kanye neminye imibono ngalokho ongayenza nabo.
Ummbila: Uhlamvu lwe-Iron-Rich African Grain
Ummbila uvela e-Afrika futhi manje utshalwa emazweni amaningi asezindaweni ezishisayo nasezindaweni ezishisayo emhlabeni jikelele. E-US, ngokuyinhloko isetshenziselwa ukondla kwesilwane, nakuba isikhala saso emakethe yokudla okungekho gluten sikhula.
Ummbila, othanda ummbila omnene kakhulu, owusizo, usebenza kahle njengesithako emikhakheni yokubhaka engenama-gluten, noma okuphekwe ngamanzi njengotshani oshisayo . Ukuhlanganiswa namaqanda namanzi amancane, kwenza ama-pancake ahloniphekile (futhi aphuthumayo) angenayo i-gluten. Iphinde isetshenziswe kaningi ukuphuza ubhiya obungenalo gluten . Imfucumfucu iphakeme kakhulu ensimbi futhi i-fibre - isigamu inkomishi ye-okusanhlamvu okugcwele okusanhlamvu ihlinzeka ngo-25% wemfuneko yakho yensimbi yansuku zonke, kanye no-6 amagremu we-fiber.
I-Buckwheat: Idume ku-Hot, Cold Cereals
Naphezu kwegama elingenayo i-off-laying, ibhakede ye-buckwheat ayihlobene nekolweni ngakho-ke ayi-free-gluten. Empeleni akuyona okusanhlamvu, noma; Kunalokho, empeleni kubhekwa njengesithelo. Kodwa amasiko amaningi aye ahlakulela ukutshala izimali ayisebenzise njengendawo esikhundleni sokusanhlamvu, njalo njalo njengoketshezi olushisayo noma olubandayo lwe- gluten-free .
Eqinisweni, "i-kasha" yi-groats egcotshwe ngokukodwa (kodwa akufanele ucabange ukuthi okusanhlamvu okuthiwa "kasha" akuyona yonke imithombo ye-gluten, ngoba eziningi ziqukethe izithako ze-gluten ). Ingxenye yendebe ye-groat yokudla iqukethe ama-gramu angu-6 e-fibre, kanye ne-12% yesabelo sakho sensimbi esidingekayo kanye ne-calcium.
I-Tapioca: Akuyona nje iPudding Yomama Wakho
Abaningi bethu bayazi i- tapioca kusuka e-tapioca pudding (engimthanda ngempela). Kodwa lapho isetshenziswe ekudleni okungenalutho lwe-gluten, i-tapioca - isitashi esivela emmpandeni wesitshalo se-cassava - inokusetshenziswa okuningi kunokudliwa nje kuphela.
Njengoba kuhlanganiswe nofulawa we-sorghum nelayisi, ufulawa we-tapioca lungasiza ukuhlinzeka ngokushelela okuncane, okuncane kakhulu kwezimpahla eziphekwe nge-gluten, yingakho ubona njengesithako emaxukeni amaningi kangaka. Ungayisebenzisa futhi ukwenza i-crêpes yama-gluten-free. Ingxenye yendebe ye-tapioca (ngefomu le-pearl) ayinamafutha futhi cishe amaprotheni akhululekile - i-carbohydrate ehlanzekile, futhi iqukethe i-fiber encane (okungenzeka ukuthi inikeza ukuthungwa okunjalo ezimpahla ezibhaka).
I-Quinoa: I-High-Altitude Pseudo-Grain
I-quinoa imelela enye ingozi-ingqolowa - empeleni ihlobene eduze kakhulu nesipinashi kanye ne-beet kunezitshalo zokusanhlamvu. Cishe engaziwayo eminyakeni eyishumi eyedlule, ikhulile ekuthandweni kakhulu ngenxa yemizamo yokumaketha yenkampani eyodwa noma ezimbili ezithengisa imikhiqizo ye-pasta e-quinoa ne-quinoa.
I-quinoa emifushane idinga ukucutshungulwa ukuze isuse isembatho sayo esinambithekayo. Kusetshenziswe ngale ndlela bese kuphekwe ngokuphelele emanzini njenge-oatmeal, kwenza kube nokudla okunomsoco omuhle kakhulu we-nutty-taste. Futhi ungasebenzisa ufulawa we-quinoa ukuze wenze isinkwa sokuthakazelisa esithakazelisayo. I-quinoa ivela ezintabeni zase-Andes futhi ikhula kahle ezindaweni eziphakeme, abahambisa abaningi be-quinoa bathola izitshalo zabo eNingizimu Melika. I-Quinoa ngumthombo omkhulu weprotheyini-esekelwe ezitshalweni - ama-gramu angu-10 ekomitini lehafu-futhi iqukethe inqwaba yensimbi ne-omega-3 ne -6 fatty acids.
I-Amaranth: I-Pop It Like Popcorn
Ngokuyisisekelo, i- amaranth iyimifino, hhayi okusanhlamvu. Kodwa lokho akuzange kuvimbele abantu basendulo emazweni aseMelika nase-Asia ngokusebenzisa imbewu yemifino njengokhula okusanhlamvu (ukuze kube kuhle, ungadla amaqabunga).
Kungenzeka ukugcoba i-amaranth kufana ne-popcorn; eMexico, imigoqo ye-amaranth ephucuziwe eyaziwa ngokuthi i-alegrias ijwayelekile kakhulu. I-Amaranth ingumthombo ongcono we-gluten-free of iron - isigamu indebe iqukethe okungaphezu kwama-40% wezinsimbi zakho zansuku zonke zansuku zonke. Iqukethe nokuningi kwe-calcium, i-magnesium ne-fibre, kanye nama-13 amagremu weprotheyini.