Le mikhiqizo nezithako zizwakala mahhala, kodwa azikho
I-Gluten okusanhlamvu - ukolweni, ikakhulukazi - kufihla ngemuva kwamagama amaningi ahlukahlukene ahambisana nethonya, ehlinzekela indawo engasese ye-minefield ye-gourmet engabantu abanesifo se-celiac kanye ne-non-celiac gluten ukuzwela. Imikhiqizo eminingi izwakala sengathi ingaba i-gluten-mahhala (futhi ungase uzwe othile ethi bangabani-gluten), kodwa abakho, futhi kudingeka uwagweme uma ufuna ukuhlala uphephile ku-gluten-free ukudla.
Nasi umhlahlandlela wemikhiqizo eyisikhombisa ye-chameleon engakukhohlisa ngempela - ibheka futhi izwakala sengathi ingaba yi-gluten-free, kodwa ayikho neze:
1. I-Orzo. Kubonakala sengathi irayisi, ifana nelayisi, ivame ukuhlanganiswa nelayisi ibe isitsha esiphundu se-pilaf. Kodwa nakanjani akuyona i- gluten-free. I-Orzo uhlobo lwama-pasta olwenziwe kufulawa we-semolina ukolweni. Njengoba ngishilo, qaphela ukuthi ixubene nelayisi i-pilaf izitsha (lapho kungase kube nzima ukuyibona khona), ezinesobho, ngaphezulu kweladidi, nangaphansi kwamasiki.
- Funda kabanzi: I- Orzo: Nakanjani Awukho ilayisi
2. Couscous. I-couscous, eyintandokazi ezitsheni zaseMedithera, ibuye ibheke kancane irayisi (kodwa hhayi njenge-orzo). Uma iphekwe, ibuye ifane nezinye izithelo ze-gluten, ezifana ne-quinoa ne-millet. Ungakhohliswa: umzala owenziwe ngukudla okukolweni kakade. Noma kunjalo, kungenzeka ukuthola umzala womama ongekho gluten - qiniseka ukuthi yilokho onakho ngaphambi kokuba uyisebenzise!
- Funda kabanzi: Qinisekisa ukuthi uthenga i-Couscous yama-gluten-free!
3. Einkorn. Lokhu okusanhlamvu kwe-gluten kufihlekile emehlweni: akusho ukuthi amathambo maqondana nokuba uhlobo lwekoroyi, kodwa abaningi bathi-ngoba kuyindlela yasendulo yekolweni - ngeke isigcine. Ngizwile imibiko ye-anecdotal evela kubantu abambalwa abaye bahlangenwe nakho okuhle no-Einkorn (kanye nohlobo lwaso lwaseKamut), kodwa ucwaningo lwezokwelapha lubonisa ukuthi lezi zinhlobo zasokolweni zasendulo ziqukethe i-gluten, futhi kungenzeka ukuthi zingabangela ukusabela kohlelo lokuvikela omzimba kubantu abane-celiac izifo.
Ngingahamba ngokucacile.
- Funda kabanzi: Yebo, i-Einkorn Isendulo, Kodwa Isekhona I-Gluten
4. Farro . Lokhu kubonakala sengathi yi-grain-du-jour kwezinye izitolo ezikhethekile zokudla kanye nezokudla. Ngokungazelelwe, isigamu sama saladi sihlanganisa i-farro, futhi izitolo zithengisa izikhwama ezincane zokusanhlamvu ngo-$ 7. Kodwa yikuphi ezweni e-farro? Ngiyavuma ukuthi angizange ngazi ekuqaleni (nakuba bekubukeka sengathi kuyasolisa). Ngenhlanhla, angizange ngilume ngaphambi kokuba ngiphenye, futhi njengoba kuvela, i-farro ibhekisela ezinhlobonhlobo zekolweni lasendulo. Njengoba ngimemezela ngenhla, ukolweni wamandulo usengokolweni, futhi uqukethe i-gluten.
5. Seitan. I-Seitan, i-bland, i-chewy substance eyaziwa nangokuthi "idada elihlekisayo" futhi "lihleka inyama," livela izitsha eziningi zemifino nezindlabanti - ikakhulukazi izitsha zase-Asia - njenge-substitutes-rich meat substitute. Kodwa uma usabela ku-gluten, cishe uthanda ukuhlala esifundeni esilandelayo lapho kunikezwa iphakethe le-seitan - izinto zihlanzekile kakolweni . 'Kusho u-Nuff.
- Funda kabanzi: Seitan: Njengoba Bad njengoba It Gets Uma Uyakwenza Gluten
6. I-Freekah. Lona omunye umthombo wemithombo yamaprotheni owuthandwa kakhulu. Ngeshwa, i-freekah (eyaziwa nangokuthi i-frik noma i-farik) yenziwa ngokuthatha izinhlamvu zokusanhlamvu ezivuthiwe nokuzigcoba.
Umzimba wakho ngeke ukhathalele uma ukolweni luhlaza noma luhlaza okwesibhakabhaka - luzoqhubeka lutsha (mhlawumbe luyisifuba).
7. Ukolweni we-Organic . Ukolweni we-Organic umane ukolweni ukhule ngaphandle kwamakhemikhali wokwenziwa. I-genetically efana nekolweni esekhulile ngokujwayelekile, futhi ngokuqinisekile iqukethe i-gluten. Kodwa ngizwe abantu abaningana bebuza ukuthi ngabe i-gluten-free, noma (nakakhulu nakakhulu) ichaza ngokungaqondile ukuthi i- gluten- ayikho . Thatha izwi lami kulo: ukolweni oluphilayo kakhulu nakanjani akulona gluten-free.
Yini Okufanele Uyenze I-Gluten-Y?
Labo kithi abalandela ukudla okungenalutho lwe-gluten banenhlanhla yokuthi kukhona amathani wemikhiqizo yezinhlamvu ezingenalutho e-gluten emakethe esingayisebenzisa esikhundleni salezi zithako ezingaphephile, kungakhathaliseki ukuthi senza irayisi pilaf noma isinkwa isinkwa esingenalutho se-gluten.
Uma unxanela umzala wakho, isibonelo, kunezinhlobo zama-gluten ezingenayo. Futhi uma ufuna okusanhlamvu okuthakazelisayo ukuxuba irayisi noma esaladini, hlola 5 Izitshalo Zingenalutho ZamaGluten ezingenayo Ukuzama .
Qaphela nje ukuthi izithako ze-gluten-y ezifana ne-orzo, umzala womndeni, nabanye bangakwazi ukungena ezindlebeni lapho ungase ungalindeli khona, futhi abantu abenza lezo zitsha bangase bangaqapheli ukuthi izithako zabo ziqukethe amaprotheni ama-gluten amabi. Qaphela, futhi ugcine lolu hlu lungakusiza.