Iindlela ezili-10 eziphilileyo zokuTshintsha iSonka esiQhelekileyo seNgqolowa

Umxholo

• 1. Oopsie Isonka
• 2. Isonka sikaHezekile
• 3. Iimbewu zeTortillas
• 4. Isonka seRye
• 5. Iletisi kunye nohlaza oluhlaza
• 6. Iitapile eziswiti kunye nemifuno
• 7. I-Butternut Squash okanye i-Sweet Potato Isonka esisicaba
• 8. Isonka seCauliflower okanye iPizza Crust
• 9. Amaqanda
• 10. Isonka Sogwele
• Thatha uMyalezo waseKhaya

Kubantu abaninzi, isonka sengqolowa sisitya esiqhelekileyo.

Nangona kunjalo, uninzi lwesonka esithengisiweyo namhlanje senziwe ngengqolowa esulungekisiweyo, ethe yahluthwa uninzi lwefibre kunye nezakha mzimba.

Inokubangela nespike enkulu kwiswekile yegazi kwaye ikhokelele ekwandeni kokutya (,,).

Iimpawu ezininzi zibanga ukuba zenziwe ngengqolowa "iphelele", kodwa iqulethe uninzi lweenkozo ezicoliweyo.

Kukwakho nabantu abaninzi abanganyamezelaniyo negluten, iprotein kwingqolowa. Oku kubandakanya abantu abanesifo se-celiac kunye novakalelo lwe-gluten (,).

Ingqolowa nayo iphezulu kwii-carb-chain ezibizwa ngokuba zii-FODMAPs, ezibangela uxinzelelo lokugaya ukutya kubantu abaninzi.

Nangona abantu abaninzi besenokutya isonka ngaphandle kwengxaki, kukho abanye abenza ngcono ukusiphepha.

Ngethamsanqa, iindlela ezifanelekileyo nezisempilweni zesonka ziyafumaneka ngokulula.

Nazi iindlela ezili-10 ezilula nezimnandi zokutshintsha isonka sengqolowa esiqhelekileyo:

1. Oopsie Isonka

Isonka seOopsie sesinye sezona zilula kunye nesona sithandwa sinee-carb ezisezantsi.

Inokwenziwa ngamaqanda kuphela, itshizi cream kunye netyuwa, nangona ezinye iiresiphi zongeza ezinye izithako.

Isonka seOpsie sisetyenziswa kakhulu endaweni yesonka sengqolowa, kwaye simnandi njengebhantshi yeeburger okanye sityiwe.

Kulula ukuyenza, iqulethe izithako ezimbalwa kunye neencasa ezimnandi.

Unokufumana iifoto kunye neresiphi yesonka seOopsie apha.

2. Isonka sikaHezekile

Isonka sikaHezekile sesinye sezonka ezisempilweni ezikhoyo.

Yenziwe ngeentlobo ezininzi zokuhluma okusanhlamvu kunye nemidumba, kubandakanya ingqolowa, i-millet, ibhali, isipelingi, iimbotyi zesoya kunye neelentile.

Iinkozo ziyavunyelwa ukuba zihlume ngaphambi kokuba zilungiswe, ke ngoko zinamanani asezantsi ezinto ezinobungozi.

Oku kwenza isonka sibe nesondlo ngakumbi kwaye sicoleke lula.

Isonka sikaHezekile sikwaqulathe iswekile eyongezelelweyo. Nangona kunjalo, ukuba unolwazelelelo ngegluten, ke isonka sikaHezekile asisiyo ukhetho olufanelekileyo kuwe.

Unokukwazi ukuthenga isonka sikaHezekile kwezinye iivenkile zokubhaka, okanye ungazenzela ngokwakho.

Kukho iingcebiso malunga nokwenza isonka sikaHezekile apha.

3. Iimbewu zeTortillas

Iitortilla zinokwenziwa ngengqolowa okanye ngombona.

Iitortilla zembona azinantlanzi kodwa ziphezulu kwifayibha, nto leyo eyenza ukuba zibe lukhetho olukhulu kubantu abanolwazelelelo ngegluten.

Ungasebenzisa ii-tortillas zengqolowa kwiisendwitshi, ezisongelayo, ii-burger, ii-pizza okanye ngokuthambisa nje ngebhotolo kunye netshizi.

Kulula kakhulu ukuzenzela ngokwakho itortilla, kuba zinezinto ezimbini kuphela: amanzi kunye nomgubo waseMexico obizwa UMasa Harina.

Unokufumana iresiphi apha.

4. Isonka seRye

Isonka se-Rye senziwe nge-rye, uhlobo lweenkozo ezinxulumene nengqolowa.

Kumnyama kwaye kuxinene kunesonka esiqhelekileyo, kunye nokuphakama kakhulu kwifayibha.

Isonka seRye sibangela ukunyuka okuphantsi kweswekile yegazi kunesonka sengqolowa. Nangona kunjalo, ikwanayo nencasa eyomeleleyo, eyahlukileyo eyahlukileyo enokuthi ibe yintle efunyenweyo ().

Ezinye iisonka zerye zenziwe ngomxube weerye kunye nengqolowa, ke zilula kancinci kwaye zinencasa emnandi, emnandi.

Gcina ukhumbula ukuba isonka se-rye siqulethe i-gluten, ke ayisiyiyo inketho kukutya okungenagluten.

Ungasifumana isonka serye kwiivenkile ezinkulu kunye neebhaka. Kulula nokuzenza.

Nazi iindlela zokupheka ezininzi ukuzama.

5. Iletisi kunye nohlaza oluhlaza

Imifuno enamagqabi amakhulu njenge lettuce okanye i-lettuce yaromaine endaweni enkulu yesonka okanye isongele.

Ungayigcwalisa le mifuno ngokuthambisa okufana nenyama okanye iiveggie.

Igqabi linokusetyenziselwa ukusonga, ukubamba yonke into kunye.

I-Lettuce ezisongelayo zintsha ngokutsha kwaye indlela iphantsi kwiikhalori kunokusongelwa ngesonka.

Nazi izinto ezimnandi zokuyila isaladi.

6. Iitapile eziswiti kunye nemifuno

Izilayi zebhatata eziphekiweyo zenza indawo entle kwaye enencasa endaweni yeebhanti zesonka, ngakumbi ii-burger.

Zingasetyenziselwa kwiindlela ezahlukeneyo zokupheka kwizonka ezingenasonka kunye neeflreadbreads.

Eminye imifuno, njengee-eggplants, i-bell pepper, iikomkomere kunye nama-mushroom, nazo zenza izonka ezinkulu endaweni yazo.

Ezi zizinto ezintsha, ezinencasa. Ziyolisa ngokukhethekileyo ngokuthambisa okufana nenyama, itshizi cream kunye nemifuno.

7. I-Butternut Squash okanye i-Sweet Potato Isonka esisicaba

Zininzi iindlela zokupheka ezikwi-Intanethi ezikhethwa ngaphandle kwesonka.

Enye yezi ndlela zokupheka, zenziwe nge-squash butternut okanye iitapile, ingakumbi ukunkcenkceshela umlomo.

Isonka esisicaba yeyona ndlela ilungileyo kubantu abaphepha ukutya okuziinkozo, kodwa basafuna ukutya iisendwitshi okanye iibuns kunye nokutya kwabo.

Unokufumana iresiphi apha.

8. Isonka seCauliflower okanye iPizza Crust

Ukwenza isonka okanye iipust crust ngomxube wekholifulawa kunye netshizi ithandwa kakhulu.

Ukwenza oku, intloko iphela yekholifulawa kufuneka igalelwe kwaye iphekwe.

Ikholifulawa ixutywe neqanda, itshizi kunye nezinongo ngaphambi kokuba icwecwe kwaye ibhakwe.

Isonka seCauliflower okanye i-crust inencasa enkulu kwaye inesondlo, kunye ne-low in carbs. Yindlela emnandi kunesonka esiqhelekileyo.

Idityaniswe nothotho lokhetho lwakho, oku kunokuba yenye yeentandokazi zakho.

Unokufumana iresiphi apha.

9. Amaqanda

Amaqanda aphakathi kokutya okunesondlo onokukutya.

Zingaba yindawo etyebileyo yeprotheyini yesonka, kwaye inokusetyenziswa kwizidlo ezahlukeneyo. Xa usitya iiburger, amaqanda othosiweyo anokutshintsha i-bun.

Nazi ezinye zeendlela zokuyila malunga nendlela yokulungiselela amaqanda.

10. Isonka Sogwele

Isonka seSourdough senziwe ngeenkozo ezivundisiweyo.

Inkqubo yokuvumba inciphisa izinto ezingafunekiyo kwiingqolowa, ezonyusa ukufumaneka kwezakhamzimba (,,).

Oku kwenza isonka esimuncu ukuba sicoleke lula kwaye sibe nesondlo ngakumbi kunesonka esiqhelekileyo.

Nangona kunjalo, inencasa emuncu ngakumbi kunesonka esiqhelekileyo kuba ine-asidi ye-lactic.

Unokwenza isonka esimuncu ngokwakho ngamanyathelo ambalwa alula, kodwa kuya kufuneka wenze inkcubeko yokuqala ukusebenza nayo.

Unokufumana iresiphi apha.

Gcina ukhumbula ukuba isonka esimuncu esenziwe ngeenkozo ezine-gluten sine-gluten.

Thatha uMyalezo waseKhaya

Nangona isonka sengqolowa senza inxenye enkulu yokutya kwabantu abaninzi, inokutshintshwa ngokulula ngezinye iindlela ezinempilo nezisondlo.

Ngezixhobo ezifanelekileyo, olu tshintsho akufuneki lube nzima, nangona kunokuba lixesha elininzi ekuqaleni.

Uluhlu olungasentla yindawo efanelekileyo yokuqala. Fumana into oyithandayo uyitya kwaye ingena kubomi bakho.