Yintoni Ukutya OkungenaGluten? Uluhlu lokutya okuGluten lwasimahla

Abanyolukile Yiprotheyini efumaneka kwiinkozo ezithile ezifana nengqolowa, irayi, nerhasi.

Inceda ukugcina ukumila kokutya ngokubonelela nge-elasticity kunye nokufuma. Ikwanceda ukuba isonka sinyuke kwaye senze i-porous texture.

AbanyolukileNangona ikhuselekile kubantu abaninzi, isifo se-celiac okanye ukunganyamezeli gluten Abo baneemeko ezifana ne-gluten kufuneka bahlale kude ne-gluten ukukhusela iziphumo zayo ezimbi kwimpilo.

Ukutya okuninzi kwenziwa ngezithako ezine-gluten, ngoko ke abo bangakwaziyo ukutya i-gluten kufuneka bajonge iilebhile zesithako sokutya ngokusondeleyo.

Isicelo ukutya okungenagluten uluhlu...

Iisiriyeli zeGluten zasimahla

Ezinye iinkozo ziqulethe i-gluten, ngelixa ezinye ziyi-gluten-free.

Kuyimfuneko ukujonga kabini iilebhile zokutya xa kuthengwa iinkozo ezipheleleyo. Nokuba iinkozo ezingenagluten-zipheleleyo zinokungcoliswa yigluten xa zicutshungulwa kwindawo enye njengokutya okunegluten.

Umzekelo, oat iqhele ukusetyenzwa kwiindawo zokusetyenzwa kwengqolowa ezinokukhokelela kungcoliseko olunqamlezayo. Ke ngoko, kuya kufuneka uqiniseke ukuba i-oats oyithengayo iqinisekisiwe ukuba ayinagluten.

Amazimba

Amazimba Ngokuqhelekileyo ikhuliswa njengeenkozo kunye nokutya kwezilwanyana. Ikwasetyenziselwa ukuvelisa isiraphu yamazimba, uhlobo lweswiti, kunye nezinye iziselo ezinxilisayo.

Le ngqolowa engenagluten iqulethe iikhompawundi zezityalo eziluncedo njenge-antioxidants yokunciphisa uxinzelelo lwe-oxidative kunye nomngcipheko wesifo esingapheliyo.

Uvavanyo luka-2010 lwetyhubhu kunye nophononongo lwezilwanyana lwafumanisa ukuba amazimba aneempawu ezichasene nokudumba ngenxa yesiqulatho sawo esikhulu sezi khompawundi zezityalo.

Ukongeza, amazimba atyebile kwifayibha kwaye anceda ukugcina amanqanaba eswekile esegazini ezinzile ngokucothisa ukufunxwa kweswekile.

Olunye uphononongo luthelekisa iswekile yegazi kunye namanqanaba e-insulin kubantu abali-10 emva kokuba betye i-muffin eyenziwe ngamazimba okanye umgubo wengqolowa. Amazimba akhokelele ekwehleni okukhulu kwiswekile yegazi kunye ne-insulin kune-muffin yengqolowa epheleleyo.

Enye ikomityi (192 grams) yamazimba ineegram ezili-12 zefiber, iigram ezingama-22 zeprotheyini kunye nesiqingatha sentsimbi oyifunayo ngosuku.

Amazimba anencasa ephakathi kwaye agutywa abe ngumgubo wokubhaka iimveliso ezingenagluten.

IQuinoa

IQuinoaiye yaba yenye yeenkozo ezithandwayo ezingenagluten. Iyaguquguquka, kwaye ityebile kwifiber kunye neprotein esekwe kwizityalo.

Yenye yeenkozo ezinempilo enezixa eziphezulu ze-antioxidants ezinokuba luncedo ekunciphiseni umngcipheko wezifo ezithile.

Ukongeza, iquinoa iphezulu kwiprotheyini kwaye yenye yezinto ezimbalwa zokutya ezithathwa njengeprotheni epheleleyo.

Ngelixa uninzi lokutya kwezityalo luswele i-amino acid enye okanye ezimbini ezibalulekileyo ezifunwa yimizimba yethu, iquinoa iqulethe zonke ezisibhozo. Oku kwenza isityalo sibe ngumthombo obalaseleyo weprotheyini.

Enye indebe (i-185 grams) yequinoa ephekiweyo inika i-8 grams yeprotheni kunye ne-5 grams yefiber. Ikwapakishwe nge-micronutrients kwaye ihlangabezana neemfuneko ezininzi zemihla ngemihla ze-magnesium, i-manganese kunye ne-phosphorus.

Milethi

MilethiLuhlobo olunesondlo kakhulu lweenkozo olunokuthi lubonelele ngezibonelelo zempilo.

Olunye uphononongo lwezilwanyana lwafumanisa ukuba i-millet yanciphisa zombini i-triglycerides yegazi kunye nokudumba kwiimpuku.

Olunye uphononongo lujonge iziphumo zokutya kumanqanaba eswekile yegazi kwizigulana ezithandathu ezinesifo seswekile. Olu pho nonongo lufumene ukuba i-millet yakhokelela ekuphenduleni okuphantsi kwe-glycemic kunye namazinga aphantsi eshukela egazi xa kuthelekiswa nelayisi kunye nengqolowa.

Enye indebe (i-174 grams) ye-millet ephekiweyo iqulethe i-2 grams yefiber, i-6 grams yeprotheyini kunye ne-19% yeemfuno zemihla ngemihla ze-magnesium.

Oat

Oat isempilweni kakhulu. Ikwangomnye wemithombo engcono kakhulu ye-beta-glucan, uhlobo lwefiber enyibilikayo ebonelela ngezibonelelo zempilo.

Uphononongo lwezifundo ezingama-28 zafumanisa ukuba i-beta-glucan yanciphisa ngokufanelekileyo zombini i-cholesterol "embi" ye-LDL kunye ne-cholesterol epheleleyo ngaphandle kokuchaphazela i-cholesterol "elungileyo" ye-HDL.

Olunye uphononongo lubonise ukuba i-beta-glucan inokucothisa ukufunxwa kweswekile kunye neswekile yegazi esezantsi kunye namanqanaba e-insulin.

I-1/4 indebe (39 grams) ye-oats eyomileyo inika i-4 grams yefiber kunye ne-7 grams yeprotheni. Ikwangumthombo olungileyo we-phosphorus, i-magnesium kunye neevithamini ze-B.

I-oats ayinayo i-gluten ngokwemvelo, kodwa ezininzi iimveliso ze-oats zinokuqulatha i-gluten ngenxa yokungcoliswa kokukhula kunye nokusebenza.

Ukuba unesifo se-celiac okanye uvakalelo lwe-gluten, qiniseka ukuba uthenge i-oats eqinisekisiwe kwaye ibhalwe i-gluten-free.

I-Buckwheat

Ngaphandle kwegama layo, buckwheat Yimbewu enjengokhozo engenagluten kwaye ayinanto yakwenza nengqolowa.

Ibonelela ngezixa ezikhulu ezimbini antioxidants ezithile: rutin kunye quercetin.

Ezinye izifundo zezilwanyana zibonisa ukuba i-rutin inokuba luncedo ekunciphiseni iimpawu ze-Alzheimer's disease. I-Quercetin, ngakolunye uhlangothi, ichazwa ukunciphisa ukuvuvukala kunye noxinzelelo lwe-oxidative.

Ukusetyenziswa kwe-buckwheat kunokunceda ukunciphisa umngcipheko wesifo senhliziyo. Abatya i-Buckwheat banomngcipheko ophantsi woxinzelelo lwegazi oluphezulu, i-cholesterol ephezulu, kunye neswekile ephezulu yegazi.

Enye indebe (i-170 grams) ye-buckwheat inika i-17 grams yefiber, i-23 grams yeprotheyini kunye ne-90% yemfuno yakho yemihla ngemihla ye-magnesium, ithusi kunye ne-manganese.

amaranth

amaranthInembali etyebileyo njengenye yokutya okusisiseko kweInca, iMaya, kunye nempucuko yama-Aztec. Ngaphezu koko, lukhozo olunesondlo oluneenzuzo zempilo ezichukumisayo.

Uphononongo luka-2014 lwafumanisa ukuba iikhompawundi kwi-amaranth zazisebenza ekudambiseni ukudumba ebantwini kunye neempuku ngokuthintela ukwenziwa kusebenze kwemeko yemetabolism ebangela ukudumba.

Ngombulelo kumxholo wayo wefayibha ephezulu, i-amaranth inokunciphisa imiba eyingozi yesifo sentliziyo.

Enyanisweni, uphando lwezilwanyana lufumene ukuba i-amaranth inciphisa zombini i-triglycerides yegazi kunye namanqanaba "embi" ye-LDL cholesterol.

Ikomityi enye (246 grams) ye-amaranth ephekiweyo iqulethe i-5 grams yefiber kunye ne-9 grams yeprotheyini. Idibana ne-29% yemfuno yentsimbi yemihla ngemihla kwaye iqulethe ixabiso elihle le-magnesium, i-phosphorus kunye ne-manganese.

Iteff

Eyona ngqolowa incinci emhlabeni iteff Lukhozo oluncinane kodwa lunamandla. Ngaphandle kokuba yi-1/100 kuphela yenkozo yengqolowa, ineprofayile yezondlo ebalaseleyo.

I-Teff isisityebi kwiprotheyini ekugcina ugcwele, inciphisa iminqweno kwaye ikhawulezise imetabolism.

Ikwadibana nenxalenye ebalulekileyo yemfuno yefiber yemihla ngemihla. Lif Iyinxalenye ebalulekileyo yesondlo kwaye ibonelela ngokulahleka kwesisindo, ukunciphisa ukutya kunye nokunyakaza kwamathumbu rhoqo.

Enye indebe (i-252 grams) ye-teff ephekiweyo iqulethe i-10 grams yeprotheni kunye ne-7 grams yefiber. Ikwaqulethe iivithamini B ezininzi, ngakumbi i-thiamine.

Ukulungiselela ukutya okungenagluten, zama umgubo weteff endaweni yomgubo wengqolowa.

Mısır

MısırYenye yeenkozo ezithandwayo ezingenagluten ezisetyenziswa kwihlabathi. Ukongeza kwi-fiber ephezulu, iqulethe i-carotenoids lutein kunye ne-zeaxanthin.

Uphononongo lubonisa ukuba i-lutein kunye ne-zeaxanthin zinceda impilo yamehlo ngokunciphisa umngcipheko we-cataract kunye ne-macular degeneration enxulumene nobudala, izizathu ezibini eziqhelekileyo zokulahleka kombono kubantu abadala.

Olunye uphononongo lufumene ukuba abo bathatha kakhulu i-carotenoids babene-43% yengozi ephantsi yokwehla kwe-macular enxulumene neminyaka xa kuthelekiswa nalabo abanokuthathwa okuphantsi.

I-1/2 indebe (83 grams) yombona etyheli iqulethe i-6 grams yefiber kunye ne-8 grams yeprotheyini. Ikwaphezulu kwi-magnesium, i-vitamin B6, i-thiamine, i-manganese kunye ne-selenium.

irayisi emdaka

Nangona irayisi emdaka kunye nemhlophe ivela kwimbewu efanayo, i-bran kunye ne-germ yeenkozo ziyasuswa ngexesha lokulungiswa kwerayisi emhlophe.

Ngoko ke, irayisi emdakaiqulethe i-fiber eninzi kunye ne-micronutrients ezininzi, iyenza ibe yeyona mpilo iinkozo ezingenaglutenyenza enye yazo.

Zombini iintlobo zerayisi azinagluten-free, kodwa izifundo zibonisa ukuba ukutya irayisi emdaka endaweni yerayisi emhlophe kunika uncedo olongezelelweyo lwezempilo.

Enyanisweni, ukutya irayisi emdaka endaweni yerayisi emhlophe kunciphisa umngcipheko wesifo sikashukela, ukufumana ubunzima kunye nesifo senhliziyo.

Enye indebe (i-195 grams) yerayisi emdaka iqulethe i-4 grams yefiber kunye ne-5 grams yeprotheyini. Ikwadibana nenxalenye elungileyo yeemfuno zemihla ngemihla ze-magnesium kunye neselenium.

IiCereals ezineGluten ekufuneka uziphephe

- Ingqolowa, zonke iindidi

– Rye

- Irhasi

– Triticale

Ezi zinkozo zinegluten zihlala zisetyenziselwa ukwenza iimveliso ezifana nesonka, ii-crackers, i-pasta, i-cereal, izinto ezibhakiweyo, kunye nokutya kwe-snack.

Iziqhamo ezingenaGluten kunye nemifuno

Zonke iziqhamo ezitsha kunye nemifuno ngokwendalo ayinagluten. Nangona kunjalo, ezinye iziqhamo kunye nemifuno ecutshungulwayo inokuba ne-gluten, eyongezwa ngamanye amaxesha njenge-sweetener okanye i-thickener.

Izinto ezineGluten ezinokongezwa kwiziqhamo ezicutshungulweyo kunye nemifuno, iprotein yengqolowa ene-hydrolyzed, isitashi sokutya esilungisiweyo, i-malt kunye maltodextrin Ine.

Nangona olu luhlu lungezantsi aluphelelanga, lubonelela ngemizekelo yeziqhamo kunye nemifuno entsha onokuyidla ngokutya okungenagluten.

– Iziqhamo zesitrasi, kuquka iiorenji kunye negrapefruit

- Ibhanana

- Apile

– Amaqunube

- Iphitshi

- Ipere

– Cruciferous imifuno, kuquka cauliflower kunye broccoli

-Uhlaza olufana nesipinatshi, ikale, kunye nechard

– Imifuno enesitatshi, kuquka iitapile, umbona, kunye nezucchini

- Ipelepele

- Amakhowa

- Itswele

- Iminqatha

– Radish

- Iimbotyi eziluhlaza

Iziqhamo kunye nemifuno ekufuneka iqwalaselwe kwiGluten

Iziqhamo ezicinyiweyo kunye nemifuno

Inokuthi ifakwe kwiisosi ezine-gluten. Iziqhamo kunye nemifuno enkonkxiweyo ngamanzi okanye iijusi zendalo azinagluten.

Iziqhamo kunye nemifuno ekhenkcezisiweyo

Ngamanye amaxesha, ii-flavour kunye neesosi ezinegluten zingongezwa. Iintlobo zomkhenkce ezingenanto zihlala zingenayo i-gluten.

Iziqhamo ezomileyo kunye nemifuno

Isenokuba nezithako ezinegluten. Iziqhamo ezilula, ezingenaswekile, ezomisiweyo kunye nemifuno azinagluten.

Iiprotheyini zasimahla zeGluten

Ukutya okuninzi kuneprotheyini, kubandakanywa imithombo yezilwanyana kunye nezityalo. Uninzi lwendalo alunagluten.

Nangona kunjalo, izithako ezine-gluten ezifana ne-soy sauce, umgubo, kunye neviniga ye-malt zihlala zisetyenziswa njengezizaliso okanye iziqholo. Zinokongezwa kwiisosi kunye ne-marinades, zihlala zidibaniswa nokutya kwamaprotheni.

Ziziphi iiProtheyini ezingenaGluten?

-Iimbotyi (iimbotyi, iilentile, iiertyisi, amandongomane)

– Amandongomane kunye nembewu

- Inyama ebomvu (inyama entsha, inyama yenkomo, imvana)

- Inkukhu (inkukhu entsha, i-turkey)

-Ukutya kwaselwandle (intlanzi entsha, i-scallops, i-shellfish)

Iiprotheyini ekufuneka ziqwalaselwe ngenxa yeGluten

– Inyama egayiweyo efana nezinja ezishushu, iisoseji, iisoseji, isalami kunye nebhekoni

-Iindawo ezithatha indawo yenyama njengeebhega zeveggie

– inyama ebandayo

- Mince

– Iiprotheyini ezidityaniswe neesosi okanye izinongo

-Iiprotheyini ezilungisiweyo, ezinje ngokutya kwi-microwave.

Iiprotheyini ezimele Ziphephe

– Nayiphi na inyama, inkukhu okanye intlanzi enesonka

– Iiproteni ezidityaniswe nesosi yesoya esekwe ngqolowa

– Setan

Iimveliso zobisi ezingenaGluten

Uninzi lweemveliso zobisi ngokwemvelo azinagluten. Nangona kunjalo, ezo zinencasa kwaye zinezongezo kufuneka zihlale zijongiwe kabini kwi-gluten.

Ezinye izithako eziqhelekileyo ezine-gluten ezinokuthi zongezwe kwiimveliso zobisi zi-thickener, malt, kunye nesitatshi sokutya esilungisiweyo.

Ziziphi iimveliso zobisi ezingenaGluten?

- Ubisi

- Ibhotolo

- Itshizi

– Ikrimu

- Isonka samasi se-cottage

- Ikrimu emuncu

-Yogathi

Iimveliso zobisi ekufuneka ziqwalaselwe kwiGluten

– Ubisi olunencasa kunye neyogathi

– Iimveliso zesonka samasi ezifana neesosi zamasi

Ngamanye amaxesha i-ayisikrimu exutywe kunye ne-gluten-containing additives

Iimveliso zobisi kufuneka ziphephe

– Iziselo zobisi lweMalt

Amafutha kunye neeOyile ezingenaGluten

Amafutha kunye nee-oyile azinagluten ngokwendalo. Kwezinye iimeko, izithako ezine-gluten zinokuxutywa ngamafutha kunye namafutha e-flavour kunye nokuqina.

Yintoni Amafutha Angenayo IGluten?

- Ibhotolo

- I-oyile ye-olivu

– ioli yeeavokhado

– ioli yekhokhonathi

– Imifuno kunye neoli yembewu efana neoyile yesesame, ioli yecanola kunye neoyile kajongilanga

Amafutha kunye neeOyile zokuPhepha

– Ukupheka isitshizi

– Ioyile ezinencasa eyongeziweyo okanye iziqholo

Iziselo zasimahla zeGluten

Kukho ezinye iintlobo zeziselo ezingenagluten ezikhoyo.

Nangona kunjalo, ezinye iziselo zixutywe kunye nezongezo eziqulethe i-gluten njengesithako. Ukongeza, ezinye iziselo ezinxilisayo ziveliswa nge-malt, ibhali kunye nezinye iinkozo ezine-gluten kwaye ke kufuneka zithintelwe ekutyeni okungekho gluten.

Ziziphi iziselo ezingenaGluten?

- Lakhe

– 100% yejusi

- Kofu

- Iti

– Iziselo zemidlalo, isoda kunye neziselo zamandla

- Ilemonade

Qaphela ukuba nangona ezi ziselo zingenayo i-gluten, ezininzi zazo zifuna isilumkiso ngenxa yeswekile eyongezelelweyo kunye nomxholo wotywala.

Iziselo ekufuneka uzilumkele ngenxa yeGluten

– Nasiphi na isiselo esenziwe ngencasa ezongeziweyo okanye imixube, njengekofu ebandayo

Utywala obudityanisiweyo njengevodka, igin, kunye newhisky-inokuba yingxaki xa ibhalwe ukuba ayinagluten, njengoko ibangela ukusabela kwabanye abantu.

– Iismoothies ezenziwe kwangaphambili

Iziselo ezimele uziphephe

– Ibhiya eyenziwe ngeenkozo ezinegluten

– Non-distilled utywala

– Ezinye iziselo zemalt ezifana newayini ebandayo

I-Gluten-Free Seasonings, Iisosi, kunye ne-Condiments

Iziqholo, i-sauces kunye ne-seasonings zihlala zinegluten, kodwa ezi zihlala zinganakwa.

Ngelixa uninzi lweziqholo, i-sauces, kunye ne-seasonings ngokwemvelo ayinagluten-free, izithako ezine-gluten ngamanye amaxesha zongezwa njenge-emulsifiers, i-stabilizers, okanye i-flavour enhancers.

Ezinye izithako eziqhelekileyo ezine-gluten ezifakwe kwiziqholo, i-sauces, kunye ne-condiments zi-modified food starch, maltodextrin, malt, kunye nomgubo wengqolowa.

I-Gluten-Free Seasonings, Iisosi, kunye ne-Condiments

– Iviniga emhlophe, i-distilled viniga kunye ne-apile cider viniga

Iziqholo, iiSauces, kunye neCondiments ekufuneka ziqwalaselwe

– Iketchup kunye nemostade

- Isosi yetumato

– IiPickles

-Isosi yeBBQ

-Mayonnaise

– Ukunxitywa kwesaladi

– Isosi yePasta

– Iziqholo ezomileyo

- salsa

-Iiityhubhu zeBouillon

– Imixube yesosi

Iziqholo, iiSauces kunye neCondiments ekufuneka uziphephe

– Isosi yesoya esekwe kwingqolowa

– Malt iviniga

Udumo; Sisithako esiqhelekileyo ekutyeni okuninzi, kubandakanya isonka, idizithi, kunye neenoodles. Ikwasetyenziswa njengokutyebisa kwiisosi kunye neesuphu.

Ziziphi iiFlours ezingenaGluten?

Uninzi lweemveliso zenziwe ngomgubo wengqolowa. Kukho iindidi ezininzi kwimarike, nganye inencasa eyahlukileyo, ukuthungwa, kunye nokwakhiwa kwesondlo. umgubo ongenagluten kukho kwakhona. Nalu uluhlu lomgubo ongenagluten…

Umgubo weAlmond

umgubo wealmond Yenye yezona zinto zisetyenziswa kakhulu zomgubo ezingenagluten. Yenziwe kwialmonds zomhlaba ngokususa iqokobhe.

Enye ikomityi yomgubo weamangile iqulethe malunga nama-amangile angama-90. Ihlala isetyenziswa kwizinto ezibhakiweyo kwaye lukhetho olungenazinkozo kwiimvuthuluka zesonka.

Umgubo weBuckwheat

Umgubo weBuckwheat unika incasa etyebileyo kwaye ulungele ukubhaka izonka ezinegwele. Umgubo weBuckwheat nawo uphezulu kwi-antioxidants, ngakumbi i-polyphenols, eneempawu ezichasayo.

Umgubo wamazimba

Umgubo wamazimba wenziwa ngeenkozo zakudala ezazikho ngaphezu kweminyaka engama-5000. Ingqolowa ayinagluten ngokwendalo.

Inombala ophakathi kunye nokwakheka, kunye nencasa ethambileyo kunye nencasa. Kuthathwa njengomgubo onzima okanye oshinyeneyo, odla ngokuxutywa kunye neminye i-gluten-free flours okanye isetyenziswe kwiiresiphi ezifuna umgubo omncinci. 

Umgubo wamazimba unokungcoliswa yigluten ngexesha lokulungiswa. Nika ingqalelo kwileyibhile eqinisekisiweyo ye-gluten.

Umgubo weAmaranth

Umgubo we Amaranth luhlobo olunesondlo lomgubo. Ingathatha indawo ukuya kutsho kwi 25% yomgubo wengqolowa kodwa kufuneka idityaniswe nolunye umgubo ngexesha lokubhaka.

Ngenxa yokuba i-amaranth ayikhuliswanga kumasimi afanayo nengqolowa, umngcipheko wongcoliseko lwegluten uphantsi.

Umgubo weTeff

Umgubo weTeff usetyenziselwa okunye ukutya okufana neepanekuku, i-cereal, isonka kunye namashwamshwam. Inokutshintshwa kwi-25 ukuya kwi-50% yengqolowa okanye umgubo wenjongo yonke.

Umgubo weTeff uphezulu kwiprotheyini, eyandisa iimvakalelo zokugcwala kwaye inceda ukunciphisa umdla wokutya.

Njengezinye iinkozo kunye nomgubo, ukuze umgubo we-teff ube yi-100% ye-gluten-free, kuyimfuneko ukujonga apho kusetyenzwa khona.

Umgubo weArrowroot

Umgubo we-Arrowroot awuxhaphakanga kangako yigluten- kunye nomgubo ongenanto yakudla okuziinkozo. IMaranta arundinacea Senziwe ngento enestatshi efunyenwe kwisityalo esitshisayo esaziwa ngokuba

Umgubo oguquguqukayo, unokuxutywa kunye ne-almond, i-coconut okanye i-tapioca yomgubo wesonka kunye neendlela zokupheka.

Lo mgubo ucebile kwi-potassium, iivithamini ze-B kunye nentsimbi. Uphononongo lubonise ukuba ivuselela iiseli zomzimba kwaye inokunyusa ukusebenza komzimba.

Brown Rice Flour

Umgubo werayisi omdaka wenziwa ngerayisi emdaka. Ngumgubo wengqolowa.

Ingasetyenziselwa ukwenza iisosi ezijiyileyo okanye ukupheka ukutya okuphekwe ngesonka okufana nentlanzi kunye nenkukhu.

Umgubo werayisi omdaka udla ngokusetyenziswa ukwenza i-noodles kwaye unokudityaniswa nomgubo ongenayo igluten-free kwisonka, iikuki kunye neeresiphi zekeyiki.

Umgubo we-oat

I-oatmeal yenziwe nge-oats epheleleyo. Inika izinto ezibhakiweyo incasa eninzi kunomgubo wenjongo zonke.

I-oats kunye ne-oatmeal zihlala ziphantsi kosulelo ngokuxhomekeke kwindlela ezikhuliswe ngayo kunye nalapho zicutshungulwa khona. Ukuba awukwazi ukutya i-gluten, kufuneka uthenge i-oatmeal eqinisekisiweyo ye-gluten.

Uflawa wombona

Umgubo wengqolowa ucolwe kakhulu. Idla ngokusetyenziswa njengento ejiyisa ulwelo kunye nokwenza isonka.

I-Cornmeal iza ngemibala emhlophe kunye nephuzi kwaye inokudibaniswa kunye nezinye i-gluten-free flours ukwenza isonka.

Iphezulu kwifiber kunye nomthombo olungileyo we-carotenoids lutein kunye ne-zeaxanthin.

Ukungcoliseka komnqamlezo kunokwenzeka ngakumbi ekutyeni okucutshungulweyo okwenziwa ngokuqhelekileyo ngomgubo wombona. Nokuba i-cornbread ingaba nomgubo oqhelekileyo.

Umgubo weChickpea

Ii-ertyisiyinxalenye yosapho lwembotyi. Umgubo wabo wenziwa ngee-ertyisi ezomisiweyo kwaye ukwabizwa ngokuba ngumgubo wegram kunye ne-besan.

Iichickpeas ngumthombo olungileyo wefiber kunye neprotein esekwe kwizityalo. Ezi zondlo zisebenza kunye ukucothisa ukugaya, ukukhuthaza ukuhlutha, kunye nokulawula ubunzima bomzimba.

umgubo we-chickpea Iphezulu kwiiminerali ze-magnesium kunye ne-potassium, zombini ezidlala indima efanelekileyo ekuxhaseni impilo yentliziyo.

Coconut Flour

umgubo wekhokhonathi Yenziwe ngenyama yekhokhonathi ecekisiweyo kwaye inika incasa yekhokhonathi ethambileyo.

Ubume bayo obukhanyayo bunika iziphumo ezifanayo kwimifula eqhelekileyo kwaye ingasetyenziselwa ukubhaka kunye needessert. Qaphela ukuba umgubo wekhokhonathi ufunxa amanzi amaninzi xa usetyenziswa endaweni yomgubo oqhelekileyo okanye wealmond.

Amafutha ahluthayo aphezulu kwi-lauric acid. Le triglyceride ephakathi inika amandla kumzimba wakho kwaye, kunye nomxholo wefayibha yomgubo, inceda ukuthoba i-cholesterol "embi" ye-LDL.

Uphando lucebisa ukuba umxholo wayo wefayibha unokunceda ukugcina amanqanaba eswekile esempilweni, kuba ayibangeli i-spikes yeswekile yegazi.

Tapioca Flour

Umgubo weTapioca wenziwa kulwelo olusisitatshi olukhutshwa kwingcambu yecassava yaseMzantsi Melika.

Lo mgubo usetyenziswa njengesityebi kwiisuphu, iisosi kunye neekeyiki. Isenokusetyenziswa ekwenzeni izonka kunye nezinye i-gluten-free flours.

Ngaphandle kweecarbohydrates, umgubo wetapioca ubonelela ngexabiso elincinci lesondlo njengefayibha, iprotein okanye imicronutrients. 

Enyanisweni, ezinye iinkozo ezipheleleyo zibhekwa njengephantsi kune-gluten-free flours kwaye zihlala zithathwa njengeekhalori ezingenanto.

Enye inzuzo yezempilo yomgubo wetapioca sisiqulatho sawo sesitatshi esixhathisayo, esisebenza njengefayibha. Esi isitashi, esinganyangekiyo ekugayweni, sinxulumene novelwano lwe-insulin, amanqanaba asezantsi eswekile yegazi, ukuncipha kokutya kunye nezinye izibonelelo zokugaya.

Izinto ezinokuthi ziqwalaselwe kwiiLeyibhile zokutya

Uluhlu lwezithako kunye nezongezo zokutya ezinokubonisa ukuba into inegluten.

-Isitatshi sokutya esilungisiweyo kunye ne-maltodextrin (ukuba yenziwe ngengqolowa, iya kuboniswa kwileyibhile)

-Izithako ezisekwe kwiMalt ezibandakanya iviniga ye-malt, i-malt extract kunye nesiraphu ye-malt

-Izinzinzi zeGluten

-Isosi yesoya okanye i-teriyaki

– Izithako ezisekelwe kwingqolowa ezifana neprotheyini yengqolowa kunye nomgubo wengqolowa

-IziEmulsifiers (ziya kuchazwa kwileyibhile)

Ngenxa yoko;

Ukuba ufuna ukuphepha i-gluten, kukho ukutya okuninzi onokukhetha kukho ukutya okunokulinganisela.

Ukutya okuninzi okunempilo ngokwemvelo akunagluten-free, kubandakanya iziqhamo, imifuno, inyama entsha, intlanzi kunye neenkukhu, i-legumes, iinkozo ezithile, iimveliso zobisi kunye namafutha.

Ingqolowa, i-rye, kunye nerhasi kukutya okuphambili okufuneka uphephe kwi-gluten-free diet. I-Gluten yongezwa ekutyeni okucutshungulweyo okufana neemveliso ezisemathinini kunye neebhokisi.

Kwakhona, ezinye iinkozo, ezifana ne-oats, zinokungcoliswa yi-gluten ngokuxhomekeke apho zicutshungulwa khona.