Engeza okuhlukile kokudla kwakho
Bheka noma yikuphi ukudla okhethekile okungenakusihlwa noma okungekho gluten, futhi kuyisiqinisekiso sokuthi uzothola ilayisi, ummbila noma amazambane phakathi kwezithako. Lezi zinhlayiya ezinye zezidakamizwa ezinkulu zokudla ezigulini ezinezifo zengqolobane noma isifo se-celiac.
Izinhlamvu ezingaziwa kancane zingafaka ezihlukahlukene ekudleni kwakho, futhi eziningi zindawo zokudla okunomsoco. Nasi isingeniso ezinhlameni eziyisithupha ezingavamile.
I-Amaranth
I-Amaranth, isihlobo se-pigweed, ivame ukuthengiswa njengophethiloli kanye naso sonke okusanhlamvu. Iyakondla ngoba iphezulu amaprotheni ne-fibre, okwenza kube yinto ewusizo kakhulu kubantu abadla imifino yokudla.
2 - Buckwheat
E-Melika, abantu abaningi badla i-buckwheat ngendlela yama-pancake we-buckwheat noma i-tabbouleh. Lokhu okusanhlamvu okunomsoco kunesihlobo se-rhubarb nesitshalo esikhulu sokupheka kwe-Eastern Europe.
I-Buckwheat ine-flavor enhle kakhulu esebenza ngokukhethekile nemifino yezitshalo zasebusika kanye nezitsha zokugcoba inyama.
I-groats egcwele okusanhlamvu okusanhlamvu iyathengiswa njenge- kasha . Amakhokheji okugcwele okusanhlamvu okuyi-soba ayatholakala, kodwa funda amalebula ngokucophelela, njengoba eziningi ze-soba ziqukethe ingxube ye-buckwheat nekolweni.
Okuningi
3 - i-Millet
Ingabe i-millet gluten-ayikho? Impendulo iwukuthi, yebo.
Ukudla okunomsoco emazweni amaningi e-Afrika, ungasebenzisa ufulawa lwama-millet ngokungahambisani kahle nefulawa welayisi futhi lenze indawo engcono ibe yinto engcono kakhulu ku-couscous kuwo wonke umhlaba.
I-Millet ine-ukunambitheka okuncane, okunomsoco, futhi ine-flavour best uma igwetshiwe esikhwameni esomile ngaphambi kokupheka.
Zama okusanhlamvu kwesibhakabhaka esishisayo samabele
4 - i-Quinoa
I-Quinoa ifakwe njenge "super-okusanhlamvu" ngesizathu esihle. Leli gciwane elingenayo i-gluten lingenye yezinhlamvu ezinamaprotheni amaningi futhi egcwele amavithamini namaminerali.
I-quinoa pasta iyanda kakhulu; ungathola futhi ufulawa wonke we-quinoa ne-quinoa.
Hlanza i-quinoa egcwele okusanhlamvu ngaphambi kokuba upheke ukuze ususe isembatho esibuhlungu esibizwa ngokuthi i- saponin engenza ukunambitheka kwe-quinoa kungapheli.
5 - I-Teff
E-Ethiopia, i-teff iyisithako esiyinhloko esivumelwaneni sendabuko, esithambile, se-sourdough esibizwa ngokuthi i- injera . Ungakwazi ukuthola imbewu encane nofulawa ezitolo zokudla ezempilo noma o-ops co-ops. I-Teff ihamba kancane kakhulu eMelika, ngenxa yokuthi iyingxenye yokuthola izifo eziningi ze-celiac.
6 - Irayisi yasendle
Irayisi yasendle ingabonakala ifana nelayisi, kodwa empeleni ayihambisani. Kuyinto ushintsho omuhle wejubane kusuka "ezivamile" izitsha zerayisi.
Irayisi yasendle ithatha isikhathi eside ukupheka, ngakho awukwazi ukuyisebenzisa esikhundleni sezinye izinhlobo zelayisi omhlophe noma obomvu ezindaweni zokupheka ngaphandle kokushintsha isikhathi sokupheka kanye nenani lamanzi.
Ufulawa we-rice wesilwane, oholela umbala ongavamile nobunandi obuhle kumpahla ebhaka, kusemakethe.