Zviri muChinyorwa
Gluten Ipuroteni inowanikwa mune zvimwe zviyo zvakaita segorosi, rye, uye bhari.
Inobatsira kuchengetedza chimiro chezvokudya nekupa elasticity uye unyoro. Inobatsirawo kuti chingwa chisimuke uye kugadzira porous texture.
GlutenKunyangwe zvakachengeteka kuvanhu vazhinji, chirwere chechiliac kana gluten kusashivirira Avo vane mamiriro akaita se gluten vanofanira kugara kure ne gluten kudzivirira kuipa kwayo pahutano.
Zvokudya zvakawanda zvinogadzirwa ne-gluten-ine zvigadzirwa, saka avo vasingakwanisi kudya gluten vanofanira kutarisa zvinyorwa zvezvokudya zvakanyanya.
pano gluten-isina chikafu list...
Gluten Yemahara Zviyo
Dzimwe tsanga dzakakwana dzine gluten, nepo dzimwe dziine gluten-isina.
Izvo zvinodiwa kuti utarise kaviri mavara echikafu paunenge uchitenga zviyo zvakakwana. Kunyangwe zviyo zvisina guten zvinogona kusvibiswa ne gluten kana zvichigadziriswa munzvimbo imwechete sezvikafu zvine gluten.
Somuenzaniso, oat kazhinji inogadziriswa munzvimbo dzekugadzira gorosi izvo zvinogona kutungamirira mukusvibiswa kwemuchinjikwa. Naizvozvo, iwe unofanirwa kuve nechokwadi chekuti oats yaunotenga yakasimbiswa gluten-isina.
Sadza
Sadza Inowanzorimwa sezviyo uye chikafu chemhuka. Inoshandiswawo kugadzira muto wemhunga, rudzi rwekutapira, pamwe chete nezvimwe zvinwiwa zvinodhaka.
Iyi tsanga isina gluten ine inobatsira chirimwa makomisheni sema antioxidants ekudzikisa oxidative kusagadzikana uye njodzi yechirwere chisingaperi.
Imwe 2010 test-chubhu uye mhuka chidzidzo chakawana kuti mhunga ine akakosha anti-inflammatory properties nekuda kwekuwanda kwayo kwezvinomera izvi.
Pamusoro pezvo, mhunga ine fiber yakawanda uye inobatsira kuti shuga yeropa irambe yakagadzikana nekunonoka kunyura kweshuga.
Chimwe chidzidzo chakafananidza shuga yeropa uye insulin mazinga muvanhu gumi mushure mekunge vadya muffin yakagadzirwa nemhunga kana hupfu hwegorosi. Sorghum yakakonzera kudzikiswa kukuru mune zvese zviri zviviri shuga yeropa uye insulin kupfuura iyo yakazara gorosi muffin.
Kapu imwe (192 gramu) yemhunga ine magiramu gumi nemaviri efayibha, magiramu makumi maviri nemaviri eprotein uye inenge hafu yesimbi yaunoda pazuva.
Sadza rine muto wakapfava uye rinokuyiwa kuita hupfu hwekubikisa zvigadzirwa zvisina guten.
Quinoa
Quinoayave imwe yezviyo zvinonyanya kufarirwa zvisina gluten. Inoshanda zvakasiyana-siyana, uye yakapfuma mufiber uye chirimwa-based protein.
Ndiyo imwe yezviyo zvine hutano zvine huwandu hwakawanda hwe antioxidants inogona kubatsira mukudzikisa njodzi yezvimwe zvirwere.
Pamusoro pezvo, quinoa yakakwira muprotein uye ndeimwe yezvishoma zvekudya zvezvirimwa zvinoonekwa sepuroteni yakakwana.
Nepo chikafu chizhinji chezvirimwa chinoshaya imwe kana maviri akakosha amino acids anodiwa nemiviri yedu, quinoa ine ese masere. Izvi zvinoita kuti chirimwa chive chitubu chakanakisa cheprotein.
Imwe kapu (185 gramu) yequinoa yakabikwa inopa 8 magiramu eprotein uye 5 magiramu efiber. Iyo yakazarawo nemamicronutrients uye inosangana nezvakawanda zvezuva nezuva zvinodiwa zve magnesium, manganese, uye phosphorus.
Mhunga
MhungaImhando yezviyo inovaka muviri inogona kupa hutano.
Imwe ongororo yemhuka yakawana kuti mapira akadzikisa ese ari maviri eropa triglycerides uye kuzvimba mumakonzo.
Imwe ongororo yakatarisa mhedzisiro yekudya pamazinga eshuga yeropa muvarwere vatanhatu vane chirwere cheshuga. Ichi chidzidzo chakawana kuti mapira akatungamira kune yakaderera glycemic mhinduro uye yakaderera mazinga eshuga yeropa zvichienzaniswa nemupunga uye gorosi.
Imwe kapu (174 magiramu) yemapira akabikwa ine 2 magiramu efayibha, 6 magiramu eprotein uye 19% yemazuva ese magnesium zvinodiwa.
Oat
Oat ine hutano hwakanyanya. Iyo zvakare imwe yeakanakisa masosi e beta-glucan, rudzi rwe soluble fiber inopa hutano hwakanaka.
Ongororo yezvidzidzo makumi maviri nesere yakawana kuti beta-glucan yakanyatso kudzikisa ese "yakaipa" LDL cholesterol uye yakazara cholesterol pasina kukanganisa "yakanaka" HDL cholesterol.
Zvimwe zvidzidzo zvakaratidza kuti beta-glucan inogona kuderedza kunyura kweshuga uye kuderedza shuga yeropa uye insulin mazinga.
A 1/4 kapu (39 gramu) yeoat yakaoma inopa 4 magiramu efiber uye 7 magiramu emapuroteni. Iyo zvakare yakanaka sosi ye phosphorus, magnesium uye B mavhitaminzi.
Oats inowanzo gluten-isina, asi mhando dzakawanda dzeoat dzinogona kunge dzine gluten nekuda kwekusvibiswa kubva mukukura nekugadzirisa.
Kana uine chirwere chechiliac kana gluten senitivity, iva nechokwadi chekutenga oats yakasimbiswa uye yakanyorwa kuti gluten-isina.
Buckwheat
Pasinei nezita rayo, buckwheat Imbeu yakaita sezviyo isina gluten uye haina chekuita negorosi.
Inopa huwandu hukuru hweaviri chaiwo antioxidants: rutin uye quercetin.
Zvimwe zvidzidzo zvemhuka zvinoratidza kuti rutin inogona kubatsira mukuderedza zviratidzo zvechirwere cheAlzheimer. Quercetin, kune rumwe rutivi, inonzi inoderedza kuzvimba uye oxidative kusagadzikana.
Buckwheat kushandiswa kunogona kubatsira kuderedza dzimwe njodzi dzechirwere chemoyo. Vanodya Buckwheat vane njodzi yakaderera yeBP, high cholesterol, uye high blood sugar.
Imwe kapu (170 gramu) yebhakkwheat inopa 17 magiramu efiber, 23 magiramu eprotein uye zvinopfuura 90% zvezuva nezuva zvaunoda magnesium, mhangura uye manganese.
amaranth
amaranthIyo ine nhoroondo yakapfuma seimwe yezvikafu zvekudya zveInca, Maya, uye Aztec civilizations. Uyezve, imbeu ine hutano ine hutano hunoshamisa.
Ongororo yemuna 2014 yakawana kuti makomisheni muamaranth aibatsira mukudzikamisa kuzvimba muvanhu uye mbeva nekudzivirira kuvhurwa kwemetabolism inokonzeresa kuzvimba.
Nekuda kwehuwandu hwayo hwefiber, amaranth inogona kuderedza akati wandei njodzi yechirwere chemoyo.
Chokwadi, chidzidzo chemhuka chakawana kuti amaranth inoderedza ese ari maviri eropa triglycerides uye mazinga e "yakaipa" LDL cholesterol.
Kapu imwe (246 gramu) yeamaranth yakabikwa ine magiramu mashanu efayibha uye 5 magiramu emapuroteni. Inosangana ne9% yezuva nezuva yesimbi inodiwa uye ine huwandu hwakanaka hwe magnesium, phosphorus uye manganese.
teff
Zviyo diki pasi rose teff Itsanga duku asi ine simba. Kunyangwe ichingova 1/100th yegorosi, ine chimiro chakanakisa chekudya.
Teff yakapfuma muprotein inoita kuti ugare wakaguta, inoderedza zvishuwo uye inomhanyisa metabolism.
Iyo inosanganawo nechikamu chakakosha chezuva nezuva fiber chinodiwa. Lif Icho chikamu chakakosha chekudya uye chinopa kurasikirwa uremu, kuderera kwechido uye kugara uchifambisa.
Imwe kapu (252 gramu) yeteff yakabikwa ine magiramu gumi emapuroteni uye 10 magiramu efiber. Iyo ine zvakare yakawanda yevhithamini B, kunyanya thiamine.
Kuti ugadzirire kudya kusina gluten, edza teff hupfu panzvimbo yehupfu hwegorosi.
Egypt
EgyptNdiyo imwe yezviyo zvinonyanya kufarirwa zvine gluten-isina zviyo zvinodyiwa munyika. Pamusoro pekuve yakakwira mufiber, ine carotenoids lutein uye zeaxanthin.
Zvidzidzo zvinoratidza kuti lutein uye zeaxanthin zvinobatsira hutano hwemaziso nekudzikisa njodzi yecataract uye zera-ane hukama macular degeneration, zviviri zvinowanzokonzera kurasikirwa kwekuona muvakuru vakuru.
Imwe ongororo yakawana kuti avo vane kudya kwakanyanya kwecarotenoids vaive ne43% yakaderera njodzi yezera-yakabatana macular degeneration kana ichienzaniswa neavo vane kuderera kwekudya.
1/2 kapu (83 magiramu) yechibage cheyero ine magiramu matanhatu efiber uye 6 magiramu emapuroteni. Iyo zvakare yakakwirira mu magnesium, vhitamini B8, thiamine, manganese uye selenium.
mupunga mutsvuku
Kunyange zvazvo mupunga weshava nemuchena zvichibva pambeu imwe chete, bran neutachiona hwezviyo zvinobviswa panguva yekugadzira mupunga muchena.
Saka, mupunga mutsvukuine fiber yakawanda uye akawanda mamicronutrients, zvichiita kuti ive ine hutano gluten isina zviyoanoita chimwe chazvo.
Mhando mbiri dzemupunga hadzina gluten, asi zvidzidzo zvinoratidza kuti kudya mupunga webrown panzvimbo yemupunga muchena kunopa humwe hutano hunobatsira.
Muchokwadi, kudya mupunga webrown pane mupunga chena kunoderedza njodzi yechirwere cheshuga, uremu uye chirwere chemoyo.
Kapu imwe (195 gramu) yemupunga webrown ine magiramu mana efayibha uye magiramu mashanu emapuroteni. Inosanganawo nechikamu chakanaka chemazuva ose magnesium uye selenium zvinodiwa.
Gluten-ine Zviyo zvekudzivisa
- Gorosi, marudzi ose
– Rye
- Bhari
– Triticale
Izvi zviyo zvine gluten zvinowanzo shandiswa kugadzira zvigadzirwa zvakaita sechingwa, crackers, pasta, zviyo, zvakabikwa, uye chikafu chekudya.
Zvibereko zvisina Gluten uye Miriwo
Yese michero mitsva nemiriwo zvakajairika gluten-isina. Zvisinei, mimwe michero yakagadzirwa nemiriwo inogona kunge iine gluten, iyo dzimwe nguva inowedzerwa sechinhu chinotapira kana kukora.
Gluten-ine zvinhu zvinogona kuwedzerwa kumichero yakagadzirwa nemiriwo, hydrolyzed gorosi protein, yakagadziridzwa chikafu starch, malt uye maltodextrin Rine.
Kunyangwe iyo rondedzero iri pazasi isina kukwana, inopa mienzaniso yemichero nemiriwo mitsva iwe yaunogona kudya pane-gluten-isina kudya.
- Michero yeCitrus, inosanganisira maranjisi uye mazambiringa
- Banana
- Apple
– Zvibereko
- Peach
- Peari
- Cruciferous miriwo, kusanganisira cauliflower uye broccoli
- Girini sepinachi, kare, uye chard
– Starchy muriwo, kusanganisira mbatatisi, chibage, uye zucchini
- Mhiripiri
- Howa
- Onion
- Karoti
– Radhishi
- Green bhinzi
Zvibereko uye Miriwo Kufunga nezveGluten
Zvibereko zvemumagaba nemiriwo
Inogona kuiswa mumagaba ne gluten-containing sauces. Zvibereko nemiriwo zvakaiswa mumagaba nemvura kana majusi chaiwo anogona kunge asina gluten.
Michero nemiriwo yakaomeswa
Dzimwe nguva, zvinonaka uye sosi zvine gluten zvinogona kuwedzerwa. Mhando dzakaoma nechando dzinowanzova dzisina gluten.
Michero yakaomeswa nemiriwo
Inogona kunge iine gluten-containing ingredients. Yakapfava, isina shuga, michero yakaomeswa nemiriwo hazvina gluten.
Gluten Free Mapuroteni
Zvokudya zvakawanda zvine mapuroteni, kusanganisira mhuka nezvirimwa-based sources. Zvizhinji zvakasununguka zvine gluten-isina.
Zvisinei, gluten-ine zvinhu zvakadai soy sauce, hupfu, uye malt vhiniga inowanzoshandiswa sekuzadza kana kunhuwira. Vanogona kuwedzerwa kune sauces uye marinades, kazhinji akabatanidzwa neprotein foods.
Chii chinonzi Gluten-Free Proteins?
– Legumes (bhinzi, nyemba, nzungu, nzungu)
– Nzungu nemhodzi
- nyama tsvuku (nyama itsva, mombe, gwayana)
- Huku (huku itsva, turkey)
- Chikafu chegungwa (hove nyowani, scallops, shellfish)
Mapuroteni eKufunga Nekuda kweGluten
-Mhuka dzakagadzirwa senge hot dog, soseji, masoseji, salami nebhekoni
-Nyama inotsiva senge veggie burgers
- nyama inotonhora
- Mince
– Mapuroteni akasanganiswa nemasosi kana zvirunga
- Yakagadzirirwa mapuroteni, senge mune microwave chikafu.
Mapuroteni ekudzivisa
– Chero nyama, huku kana hove nechingwa
- Mapuroteni akasanganiswa negorosi-based soy muto
–Seitan
Gluten-Yemahara Dairy Zvigadzirwa
Zvizhinji zvemukaka zvinogadzirwa zvine gluten-isina. Nekudaro, izvo zvakanakirwa uye zvine zvinowedzera zvinofanirwa kugara zvichitariswa kaviri kune gluten.
Zvimwe zvinowanzoita gluten-ine zvigadzirwa zvinogona kuwedzerwa kune zvigadzirwa zvemukaka zvakakora, malt, uye yakagadziridzwa chikafu chekudya.
Chii chinonzi Gluten-Yemahara Dairy Zvigadzirwa?
- Mukaka
- Butter
- Chizi
– Cream
- Cottage cheese
- Yakasviba cream
- Yoghurt
Dairy Zvigadzirwa zvekufunga nezveGluten
– Mukaka wakakangwa neyogati
- Zvigadzirwa zvechizi zvakagadziriswa senge cheese sosi
- Dzimwe nguva ice cream yakasanganiswa ne gluten-ine zvinowedzera
Dairy Zvigadzirwa Zvekunzvenga
– Malt mukaka zvinwiwa
Mafuta Asina Gluten uye Mafuta
Mafuta nemafuta zvakajairika gluten-isina. Mune zvimwe zviitiko, gluten-ine zvigadzirwa zvinogona kusanganiswa nemafuta nemafuta ekunaka uye kukora.
Chii chinonzi Gluten-Free Fats?
- Butter
- Mafuta omuorivhi
- Mafuta ekotapeya
- kokonati mafuta
- Mafuta emuriwo nemhodzi akadai sesesame oil, canola oil nesunflower oil
Mafuta uye Mafuta ekudzivisa
– Kubikira pfapfaidzo
- Mafuta ane akawedzera flavour kana spice
Gluten Free Drinks
Kune mamwe marudzi ezvinwiwa zvisina gluten zviripo.
Nekudaro, zvimwe zvinwiwa zvinosanganiswa nezvinowedzerwa zvine gluten sechinhu chinogadzirwa. Pamusoro pezvo, zvimwe zvinwiwa zvinodhaka zvinogadzirwa nemumera, bhari uye zvimwe zviyo zvine gluten uye zvinofanirwa kudzivirirwa pakudya kusina gluten.
Ndezvipi Zvinwiwa Zvisina Gluten?
- Chake
- 100% muto
- Kofi
- Tea
- Zvinwiwa zvemitambo, soda uye zvinwiwa zvesimba
– Lemonade
Ziva kuti kunyangwe zvinwiwa izvi zvisina gluten-isina, mazhinji acho anoda kungwarira nekuda kweshuga yakawedzerwa uye doro.
Zvinwiwa Zvekuchenjerera Nekuda kweGluten
-Chero chinwiwa chinogadzirwa neakawedzera zvinonhuwirira kana zvakasanganiswa, senge kofi inotonhora
- Zvinwiwa zvakasvibiswa sevodka, gin, uye whiskey - zvinogona kuva dambudziko kana zvakanyorwa kuti gluten-isina, sezvo zvichikonzera kuita mune vamwe vanhu.
- Pre-yakagadzirwa smoothies
Zvinwiwa Zvokudzivisa
- Doro rakagadzirwa kubva muzviyo zvine gluten
– Zvinwiwa zvisingadiwi
- Zvimwe zvinwiwa zvemumera zvakaita sewaini inotonhora
Gluten-Yemahara Spices, Sauces, uye Condiments
Zvinonhuwira, sosi uye zvinonhuwira zvinowanzova ne gluten, asi izvi zvinowanzo furatirwa.
Kunyange zvazvo zvinonhuwira zvakawanda, sauces, uye seasonings zvinowanzoita gluten-isina, gluten-ine zvigadzirwa dzimwe nguva zvinowedzerwa se emulsifiers, stabilizers, kana flavour enhancers.
Zvimwe zvakajairika zvine gluten-ine zvigadzirwa zvinowedzerwa kune zvinonhuwirira, sosi, uye condiments zvakagadziridzwa chikafu starch, maltodextrin, malt, uye hupfu hwegorosi.
Gluten-Yemahara Spices, Sauces, uye Condiments
- White vhiniga, distilled vhiniga uye apple cider vhiniga
Zvinonhuwirira, Sauces, uye Condiments Zvokufunga nezvazvo
- Ketchup nemasitadhi
- Tomato muto
– Pickles
- BBQ muto
- Mayonesi
- Salad kupfeka
– Pasta muto
– Dried spice
- salsa
- Bouillon cubes
– Muto musanganiswa
Zvinonhuwira, Sauces uye Condiments Zvokudzivisa
– Wheat-based soy muto
- Malt vhiniga
Fame; Icho chinhu chinowanikwa muzvokudya zvakawanda, kusanganisira chingwa, dessert, uye noodles. Inoshandiswawo semukobvu mumasoso uye muto.
Chii chinonzi Gluten-Free Flours?
Zvigadzirwa zvakawanda zvinogadzirwa nehupfu hwegorosi. Pane mhando dzakasiyana pamusika, imwe neimwe iine kuravira kwakasiyana, magadzirirwo, uye kudya kunovaka. hupfu husina gluten zviripo zvakare. Heino rondedzero yehupfu husina gluten…
Almond Flour
furawa yemaamanda Ndiyo imwe yeinonyanya kushandiswa gluten-isina hupfu. Inogadzirwa kubva kumaarmond evhu nekubvisa goko.
Kapu imwe yeupfu hwearumondi ine maarumondi angangoita makumi mapfumbamwe. Inowanzoshandiswa mune zvakabikwa uye isarudzo isina zviyo yezvingwa zvechingwa.
Buckwheat Flour
Hupfu hweBuckwheat hunopa hupfu hwakapfuma uye hwakanakira kubika chingwa chakaviriswa. Buckwheat hupfu hwakakwirirawo mune antioxidants, kunyanya polyphenols, iyo ine anti-inflammatory properties.
Hupfu hweMazore
Hupfu hwemhunga hunogadzirwa kubva pazviyo zvekare kare izvo zvave zviripo kwemakore anopfuura 5000. Tsanga yacho yakasikwa isina gluten.
Iine ruvara rwakapfava uye kugadzirwa, pamwe chete nekunaka uye kutapira. Inoonekwa sehupfu hunorema kana hwakakora, kazhinji hwakasanganiswa nehumwe hupfu husina guten kana hunoshandiswa mumabikirwo anoda hupfu hushoma.
Hupfu hwemhunga hunogona kusvibiswa ne gluten panguva yekugadzira. Teerera kune yakasimbiswa gluten-isina label.
Amaranth Flour
Hupfu hweAmaranth imhando yehupfu inovaka muviri. Inogona kutsiva kusvika 25% yehupfu hwegorosi asi inofanira kusanganiswa nehumwe humwe panguva yekubika.
Nekuti amaranth haina kukura muminda yakafanana negorosi, njodzi yekusvibiswa kwe gluten yakaderera.
Teff Flour
Hupfu hweTeff hunoshandiswa kune zvimwe zvekudya zvakaita semapakeke, zviyo, chingwa nezvikafu. Inogona kutsiviwa ne25 kusvika ku50% yegorosi kana hupfu hwechinangwa chose.
Teff hupfu hwakanyanya muprotein, iyo inowedzera manzwiro ekuzara uye inobatsira kuderedza kudya.
Sezvimwe zviyo uye hupfu, kuti hupfu hweteff huve 100% gluten-isina, zvinofanirwa kutarisa kwainogadziriswa.
Arrowroot Flour
Arrowroot hupfu hushoma hupfu hweguten- uye hupfu husina zviyo. maranta arundinacea Inogadzirwa kubva muchinhu chine sitachi chinobva muchirimwa chinopisa chinozivikanwa se
Hupfu hwakasiyana-siyana, hunogona kusanganiswa nearumondi, kokonati kana tapioca hupfu hwechingwa uye mabikirwo ekudya.
Upfu uhu hune potassium yakawanda, B mavhitaminzi uye iron. Zvidzidzo zvakaratidza kuti inokurudzira masero emuviri uye inogona kuwedzera immune system.
Brown Rice Flour
Hupfu hwemupunga hwebrown hunogadzirwa kubva mupunga webrown. Hupfu hwezviyo.
Inogona kushandiswa kugadzira muto wakakora kana kugadzira chikafu chechingwa sehove nehuku.
Hupfu hwemupunga hunowanzo shandiswa kugadzira ma noodles uye hunogona kusanganiswa nehumwe hupfu husina gluten hwechingwa, kuki uye mabikirwo ekeke.
Hupfu hweoat
Oatmeal inogadzirwa kubva kune yakazara zviyo oats. Inopa zvinhu zvakabikwa zvakanyanya kunaka kupfuura hupfu hwechinangwa chese.
Oats uye oatmeal zvinowanzoenderana nekusvibiswa zvichienderana nekuti yakakura sei uye kuti inogadziriswa kupi. Kana iwe usingakwanisi kudya gluten, unofanira kutenga yakasimbiswa gluten-isina oatmeal.
Hupfu
Cornmeal yakanyatsokuyiwa. Inowanzoshandiswa semukobvu wezvinwiwa uye kugadzira chingwa.
Cornmeal inouya muchena uye yero mavara uye inogona kusanganiswa nemamwe gluten-isina hupfu kuita chingwa.
Iyo yakakwirira mufiber uye yakanaka sosi yecarotenoids lutein uye zeaxanthin.
Kusvibiswa kwemuchinjiko kunowanzoitika muzvokudya zvakagadzikiswa zvinowanzogadzirwa nehupfu. Kunyange cornbread inogona kuva neupfu hwenguva dzose.
Chickpea Flour
Chickpeaschikamu chemhuri ye legume. Hupfu hwavo hunogadzirwa kubva kuhuku dzakaomeswa uye hunozivikanwawo sehupfu hwegiramu uye besan.
Chickpeas yakanaka sosi yefiber uye chirimwa-based protein. Izvi zvinovaka muviri zvinoshanda pamwe chete kunonoka kugaya, kukurudzira satiety, uye kutonga huremu hwemuviri.
hupfu hwechickpea Iyo yakakwirira mumaminerari e magnesium uye potasium, ayo ari maviri anoita basa rakanaka mukutsigira hutano hwemoyo.
Coconut Flour
coconut upfu Inogadzirwa kubva kune yakashongedzwa yekokonati nyama uye inopa yakapfava kokonati inonaka.
Mamiriro ayo akareruka anopa mhedzisiro yakafanana nehupfu hwenguva dzose uye inogona kushandiswa kubheka uye madhiri. Ziva kuti hupfu hwekokonati hunotora mvura yakawanda kana huchishandiswa panzvimbo yehupfu hwenguva dzose kana hwemuarumondi.
Mafuta akazara ane lauric acid yakawanda. Iyi yepakati-cheni triglyceride inopa simba kumuviri wako uye, pamwe chete nehupfu hwehupfu, inobatsira kudzikisa "yakaipa" LDL cholesterol.
Tsvagiridzo inoratidza kuti iyo fiber yemukati inogona kubatsira kuchengetedza hutano hweshuga yeropa, sezvo isingakonzere mashuga eropa.
Tapioca Flour
Tapioca hupfu inogadzirwa kubva kumvura ine starchy yakatorwa kubva kuSouth America cassava mudzi.
Hupfu uhu hunoshandiswa semukobvu mumasobho, muto nemakeke. Inogonawo kushandiswa mukugadzira chingwa nehumwe hupfu husina gluten.
Kunze kwemakabhohaidhiretsi, hupfu hwetapioca hunopa hutano hushoma sefiber, protein kana micronutrients.
Muchokwadi, zvimwe zviyo zvakakwana zvinoonekwa sedzakaderera pane gluten-isina hupfu uye inowanzoonekwa isina chinhu macalorie.
Imwe bhenefiti yehutano yehupfu hwetapioca ndeye isingadziviriri starch yemukati, inoshanda senge fiber. Iyi starch, iyo inopesana nekudya, inosanganiswa ne insulin senitivity, kuderera kweshuga yeropa, kuderera kwechido uye zvimwe zvinobatsira zvekudya.
Zvishandiso Zvekufunga PaMapepa eChikafu
Rondedzero yezvigadzirwa uye zvekudya zvinowedzera zvinogona kuratidza kuti chinhu chine gluten.
- Yakagadziridzwa chikafu starch uye maltodextrin (kana yakagadzirwa kubva kugorosi, icharatidzwa pane iyo label)
-Malt-based ingredients zvinosanganisira malt vhiniga, malt extract uye malt manyuchi
- Gluten stabilizer
- Soy kana teriyaki muto
- Zvigadzirwa zvine gorosi zvakaita seprotein yegorosi uye hupfu hwegorosi
- Emulsifiers (inofanirwa kutsanangurwa pane iyo label)
Semagumo;
Kana iwe uchida kudzivisa gluten, kune zvakawanda zvekudya zvaunogona kusarudza kubva kune kudya kwakakwana.
Zvikafu zvakawanda zvine hutano zvakangogara zvisina gluten, zvinosanganisira michero, miriwo, nyama nyowani, hove nehuku, nyemba, zvimwe zviyo, zvigadzirwa zvemukaka, uye mafuta.
Gorosi, rye, uye bhari ndizvo zvekudya zvikuru zvekudzivisa pakudya kusina gluten. Gluten inowedzerwawo kune zvakagadziriswa zvekudya zvakadai semakani uye zvigadzirwa zvebhokisi.
Zvakare, dzimwe tsanga, senge oats, dzinogona kuve dzakasvibiswa ne gluten zvichienderana nekuti dzinogadziriswa kupi.
Zvinyorwa Zvaunofanirwa Kuverenga
