Izindlela ezihlwabusayo ku-farina kulabo abangenalo i-gluten
Ingabe i-farina gluten-free, noma iqukethe i-gluten? Yini eyenziwe kusuka futhi yiziphi ezinye imikhiqizo okungase kube nokukhathazeka? Yimuphi okunye okumnandi okutholakalayo?
Kuyini Okukude Futhi Kuyi-Gluten?
I-Farina iyinhlangano ethandwa kakhulu yokudla kwasekuseni okudla kwasekuseni okuvame ukwenziwa kusuka e-semolina. I-Semolina yizinhlamvu ezikhuni, ezinamafutha asele ngemuva kokugaya ufulawa wekolweni.
Ngakho-ke (ngoba ukolweni yizinhlamvu ezithandwayo kakhulu zoguten), i-farina iningi kakhulu ayiyona i- gluten-free.
Uma unesifo se-celiac noma ubuzwe obuningi be-gluten, udinga ukugwema ngokuqinile u-farina. Uma lokhu kudumaza, qhubeka ufunda kokubili ukwazi ukuthi yini enye okufanele uyigweme, nokuthi yini ongayifaka esikhundleni uma uthanda ngempela i-Farina yakho.
Yini Elinye Iqukethe Farina Noma Semolina?
Ukugwema i-farina kungaba yinkimbinkimbi ngoba iguqa ngaphansi kwamagama ambalwa ahlukene. Uma kwenzeka igama elilodwa elidumile-I-Cream Wheat-kulula kakhulu ukubona i-gluten. Enye, i-Malt-o-Meal, akuyona into ecacile, nakuba abantu abaningi abalandela ukudla okungenalo i-gluten kufanele baqaphele ikakhulukazi ukudla kanye nezithako eziqukethe igama elithi "malt."
Amanye amagama angama-farina afaka phakathi i-semolina pudding (okuyinto empeleni isidlo esenziwe kusuka e-farina) kanye ne-harina del negrito (uhlobo lwe-farina oluthandwa njenge-cereal yasekuseni eDominican Republic.) E-India nasePakistan, abapheki basebenzisa i-sooji ne-rawa, eduze izihlobo ze-farina, ezitsheni zokudla kwasekuseni, ama-dessert nama-batters.
Ngokuvamile, abapheki bangase bahlanganise ezinye i-farina ibe yi-cereal eshiyayo ekhokhiswa njenge-porridge, yize noma i-porridge yendabuko yenziwe nge-oatmeal, ngakho njalo ikhokha ukubuza ukuthi yini empeleni ku-porridge yakho.
Kodwa Kuthiwani Uma Kukhona Farina (Kulungile, Bekunjalo) Ukudla Kwami Okuthandayo?
Nakuba abantu abaningi begxila ekudleni okwekolweni okwekusasa, ikakhulukazi uma kuziwa ngotshani, kunezinye izindlela eziningi ezingenayo i-gluten.
Yiziphi izinketho zakho?
- Ama-Grits: Isiklomelo, isibonelo, kufana nokuthungwa ukhilimu oshisayo wekolweni, futhi unambitha kuphela i-cornier encane. Imikhiqizo eminingi ye-grits iphephile ekudleni okungenalutho kwe-gluten. Funda ukuthi yiziphi izinhlobo ze-grits ezingenalo i-gluten futhi ezingekho.
- Oatmeal: Oatmeal imelela enye inketho. Akuwona wonke umuntu onokuzwela okunama-celiac noma we-gluten angadla i-oatmeal ngaphandle kokucindezeleka. Uma uhle nge-oats, ungasondela ukuphinda uhlanganise ukunambitheka nokuzizwa kwe-farina nge-oatmeal. Funda ukuthi yimaphi ama-oatmeal aphephile ekudleni okungenalutho kwe-gluten .
- Ukudla okukhiqiziwe okungenakuGluten: Abakhiqizi bokudla be- Gluten bakhile izinketho eziphephile ezifaka izinhlamvu ezingenasidingo ezingenayo i-gluten nezinye izindlela zokusanhlamvu, njenge-quinoa nelayisi elibomvu. Qaphela ukuthi i-Bob's Red Mill, umenzi ovelele wemikhiqizo yokudla okusanhlamvu ye-gluten, izikhwama ezimbili zokusanhlamvu okushisayo ezisetshenziselwa irayisi "njenge-farina" -ngobo, lezo zibhekwa njenge-gluten-free (qinisekisa ukuthi ungathathi iphakethe elingalungile !). Funda kabanzi mayelana nezinketho eziningi ze-gluten-free hot cereal lover .
Hlola Izinketho Zakho Zokudla ZaseG Gluten
Uma uqala ukungena gluten-free, ungase uzame ukuzama ukuthola imikhiqizo efana nalokho owawukujabulela ngaphambili, kodwa esikhundleni se-gluten.
Njengoba uchitha isikhathi esiningi u-gluten-free, noma kunjalo, inani lokukhetha kokudla elikhona kuwe lizobonakala likhuphuka ngokushesha. Ingxenye yalokhu ukuhamba okusha kwezitolo zokudla ukuze kuthathwe izinketho ze-gluten, kodwa enye ingxenye ingase ibe nesithakazelo sakho ekuhloleni izinqumo ezintsha zokudla, mhlawumbe ngisho nokuphila okunempilo. Yini ekhona lapho?
Uma uzama ukwandisa i-fibre ekudleni kwakho, okuyinto ngezinye izikhathi inselele lapho uqala ukungena gluten, hlola ezinye ze- high-fiber, izithelo ezikhethiwe izithelo cereal . Ungase ujoyine nabanye abaningi abanezifo ze-celiac ne-gluten ukuzwela ukuthi bathole ukuthi okusanhlamvu akumele kunqunyelwe ekudleni kwasekuseni, kodwa kungenza ukudla okusheshayo kokudla kwesikhashana.
Futhi uma i-dessert yiyona oyifunayo ngempela, futhi irayisi krispies imigoqo yilokho owake wakuthanda, funda ngalezi zitshalo ze -rice krispies ezingenayo i-gluten nezizokwenza ukuthi ukhohlwe udinga ukudla okukhethekile.
Ngezansi Kokukhethwa Kokudla Okushisayo Uma Uthanda Farina
I-Farina, njengengqolowa, ngakho-ke, okuyizinhlamvu ezithandwayo kakhulu zelitini, akuyona i-gluten. Futhi nakuba kulula ukufunga i-farina, kubalulekile ukwazi ukuthi i-farina, noma i-semolina, iyisithako eminye imikhiqizo eminingi.
Uma ngabe ukhona owaqala izinsuku eziningi ngesitsha esishisayo se-farina ngaphambi kokuphuma ngaphandle kwe-gluten, kufanele ukwazi ukuthola indawo eyakho konke kokunethezeka nokuphephile kwe-gluten. Izitolo eziningi zokudla manje zinikeza izinketho eziningi ze-gluten, futhi okuningi okupakethe, okungenani imikhiqizo engenawo ngempela gluten, ibhalwe ngokucacile.
> Imithombo:
> Marchioni, Beery, R., noJerk. Izifo ezihlobene nokhula zibuyekezwa: Ukwenza uhlamvu lwezinhlamvu. Ukuhlolwa kochwepheshe ku-Gastroenterology ne-Hepatology . 2015. 9 (6): 851-64.