Ukuze udle i-gluten-free, uqale udinga ukwazi ukuthi yikuphi ukudla okumele ugweme
Ukudla okuningi nokudla okuningi kune gluten. Eqinisweni, uma ubheka imenyu yakho yasekuseni ejwayelekile, ukhetho lwesidlo sasemini noma ithebula lesidlo, izinkinga ezinhle ukuthi eziningi zokudla lapho zizoqukatha i-gluten ngenye indlela noma enye. Cabanga: okusanhlamvu, i-pasta, isinkwa, ikhekhe nama-cookies, ungakhulumi ukudla okuningi okucutshungulwa.
Umbuzo cishe kufanele ube: Yikuphi ukudla okungenalo gluten ?
I-Gluten 101: Okwenza I-Gluten Inokudla Okuningi Kangako
Okokuqala, ake sibone ukuthi i-gluten ingubani ngempela (kunzima ngaso sonke isikhathi isixuku sokudideka ngalokhu).
I-Gluten yiprotheni etholakala engqolowini, ibhali, ne-rye (okunye okunye okukuyo, bheka isihloko sami mayelana nokuthi i-gluten ikuphi.) Ukutshela konke okwake kwenzeka, wafuna ukwazi ngale phrotheni.)
Izinto okuthiwa "i- gluten okusanhlamvu " -kuthi ikakhulukazi-zikhona yonke indawo ekudleni kwethu, ngenxa yokuthi zizwakala kahle (ngakho-ke zakha ingxenye enkulu yokudla okuthandayo kwabantu abaningi), futhi ngenxa yokuthi ziwusizo kakhulu ekwenzeni ukudla okusetshenziwe. Abakhiqizi bokudla basebenzisa gluten ngezindlela eziningi, ngezindlela eziningi ezahlukene, ezinye zazo zibonakala zibala kakhulu kunezinye.
Kulungile, Ngakho-ke Iziphi Izidlo Zinezidingo?
Ngenxa yokuthi ukolweni usuluhlaza, ukudla okwenziwe ngokudla okukolweni, isinkwa, amakhukhi, amaqebelengwane, ama-donuts, imiqulu, ama-bagels, ama-muffins, ama-scones namanye ama-pastries, kanye ne-pasta evamile kanye ne-pizza, kanye nezinhlamvu eziningi-zonke ziqukethe i-gluten.
Ukhukhu lungabonakala kumalebula ezithako ngaphansi kwamagama amaningi ahlukene, kuhlanganise: ufulawa, ufulawa wesinkwa, ufulawa wekolweni, ufulawa omhlophe, ufulawa ogcwele ukolweni, pasta, i-bulgur, isipelingi, kanye ne-kamut. Noma yikuphi kulawo mazwi etafuleni lokudla kubonisa ukuthi ukudla akuphephile komuntu ekudleni okungenalutho kwe-gluten.
Ibhali livela kancane kunokolweni etafuleni lesidlo (isobho sakho esithandayo esinebhali kuphela).
Kodwa-ke, ubhiya cishe uhlale unobhali kuwo (ngaphandle uma ubhiya ongekho gluten ), futhi ibhali lisetshenziselwa ukwenza imfucuza, etholakala ebusini obunamahloni, ushokolethi onamafutha kanye neminye imikhiqizo.
Ngaphezu kwalokho, isobho kanye ne-casseroles ngezinye izikhathi zihlanganisa ibhaluni ye-pearl (cishe njalo ibhalwe njengaleyo ebulaweni). Izitshalo zebhali zingasebenza njenge-sweetener noma njenge-flavour enhancer kwezinye zokudla ezicutshungulwayo, futhi zingase zifihlwe ngaphansi kwamazwi "ukunambitheka kwemvelo." Isibonelo, isithako "ukunambitheka komusi wendalo" kuvame ukuqukethe ibhali.
Ngokuvamile, i-rye-okungenani evamile yamagilebhisi-gluten-ibonakala kuphela ngesinkwa se-rye nangezinye izinhlobo zotshwala; akuvamile ukuthi lisetshenziswe kwezinye ukudla okucutshungulwayo.
Kukhona ukudla okunye okuningi okuvamile (kodwa hhayi njalo) kune gluten. Lezi zihlanganisa: isobho elisemathinini (ufulawa ngokuvamile usetshenziselwa umsila esikhundleni sekhilimu), isobho (izinhlanzi zesinkwa zisetshenziselwa ukugcwalisa), soy sauce (ukolweni uyisithako sokuqala emakethe amaningi) kanye ne- ayisikhilimu (isitashi, ngezinye izikhathi ukolweni isitashi, isetshenziselwa ukuhlinzeka ukuthungwa).
Ngaphezu kwalokho, ukudla okuningi okucutshungulwa kuqukethe gluten njengesithako, kufaka phakathi izixube ze-spice, ukugqoka isaladi , amasoso nezinye izididi, kanye nama-dinner afriziwe kanye nezitsha ezihlukahlukene ezilungisiwe. Kungenzeka ngisho ne-yogurt nezinye imikhiqizo yobisi ukuba iqukathe izithako ze-gluten.
Kulungile, Kuyo yonke indawo. Yini Manje?
Ngakho-ke, uma ufuna ukugwema i-gluten ekudleni kwakho, uzodinga ukuhlola izithako zaso sonke umkhiqizo wokudla oyisebenzisayo. Ngaphezu kwalokho, kuzodingeka ufunde indlela yokukhomba i-gluten kumalebula okudla (ngisho nalapho efihlekile) futhi izindawo ezihlukahlukene ze-gluten zingafihla. Kufanele futhi uqonde kancane ukuthi imithetho yokubhalisa ukudla idinga ukudalulwa kwe-gluten (ukusikisela: ayifuni ).
Ngokuqinisekile kungenzeka ukuba ulandele ukudla okungekho gluten ( abantu abaningi ngokwengeziwe benza njalo nsuku zonke ), kodwa ukwenza kanjalo, udinga ukwazi ukudla okunomdlavuza we-gluten.
Izwi elivela
Uma ungumuntu omusha ekudleni okungenayo i-gluten, konke lokhu kungase kubonakale kunzima kakhulu.
Kuyiqiniso ukuthi i-gluten yiyona isithako esiyinhloko noma isithako esivelele ekudleni nokudla okuningi, futhi ukugwema ngokuqinisekile kungaba yinselele, ikakhulukazi ekuqaleni.
Uma uqala ukungena gluten, umqondo omuhle ukudla ikakhulukazi inyama fresh, izithelo, nemifino. Ngaleyo ndlela, ugwema ngokwemvelo ngokwemvelo. Njengoba uqiniseka ngokwengeziwe, khona-ke ungangezela kwezinye imikhiqizo ekhishwe nge-gluten (kunezinala, kusukela esobho kuya kumantongomane). Kuphela nje uma usuqedile ekudleni i-gluten-free ukuthi ungase uzizwe unamathela amalebuli wokufunda futhi wenze isinqumo ngokuthi ukudla okungabhalwanga "gluten-free" kuqukethe gluten.
> Umthombo:
> Celiac Disease Foundation. Yini Okufanele Ngiyidle? I-Fact Sheets.