Ukutya okuqulethe i-gluten

Umxholo

• Uluhlu lokutya okuqukethe i-gluten
• Ukulandela njani ukutya okungenagluten

IGluten yiprotein efumaneka kwingqolowa, irhasi kunye nomgubo weerye kwaye inokubangela ukudumba kwinqanaba lesisu kwabanye abantu, ngakumbi abo banokunganyamezelani okanye uvakalelo kwi-gluten, ekhokelela ekubonakaleni kwezinye iimpawu ezinje ngesifo sorhudo, iintlungu kunye ukuziva ukhukhumele esiswini.

Okwangoku, kukho ukutya okuneemveliso ezininzi eziqulathe le protein, ikakhulu kuba isekwe kumgubo wengqolowa. Ngesi sizathu, kubalulekile ukuba ufunde iilebheli ngaphambi kokuthenga nayiphi na imveliso, unike ukhetho kukutya okubonisa ukuba "ayinagluten" okanye "ayinagluten ".

Bona ngakumbi malunga neempawu kunye neempawu ezinokubonisa ukunganyamezelani kwe-gluten.

Uluhlu lokutya okuqukethe i-gluten

Oku kulandelayo uluhlu kunye nomzekelo wokutya okune-gluten, okungafanele kusetyenziswe kwimeko yokunganyamezelani okanye uvakalelo kwi-gluten:

• Isonka, i-toast, i-biscuit, i-biscuit, iikeyiki, imacaroni, i-croissant, idonuts, i-tortilla yengqolowa (enamashishini);
• Ipitsa, amashwamshwam, ihambhega, izinja ezishushu;
• I-sausage kunye nezinye iisoseji;
• Ubhiya kunye neziselo ezingalunganga;
• Ingqolowa yengqolowa, umzala, ingqolowa, ibulgur, ingqolowa semolina;
• Ezinye iitshizi;
• Iisosi ezinje nge ketchup, isosi emhlophe, imayonnaise, shoyu kunye nezinye iisosi ezenziwe ngoshishino;
• Igwele leBrewer;
• Ukulungiselela ukutya kunye neesuphu ezingenamanzi;
• Cereal kunye nemivalo yeesiriyeli;
• Izongezo zesondlo.

I-Oats kukutya okungenayo i-gluten, nangona kunjalo ngexesha lokuveliswa kwayo kungangcoliseka ngengqolowa, irhasi okanye irye, njengoko kuhlala kwenziwa kumashishini afanayo. Ukongeza, amanye amayeza, imilebe yomlomo kunye neemveliso zokhathalelo lomlomo zinokuqulatha i-gluten.

Ukulandela njani ukutya okungenagluten

Ukutya okungahambisani ne-gluten kuboniswa ikakhulu kubantu abane-gluten ukunganyamezelani okanye uvakalelo, nangona kunjalo, wonke umntu unokuzuza kolu hlobo lokutya, kuba ukutya okuninzi okune-gluten kukwacebile ngamanqatha kunye neswekile, ukubonelela ngeekhalori ezininzi emzimbeni kwaye ukukhuthaza ukuzuza ubunzima.

Ukwenza ukutya okungenagluten, kubalulekile ukubuyisela ingqolowa, irhasi okanye umgubo weerayi kunye nezinye ezingenayo i-gluten, ngakumbi ukulungiselela iikeyiki, iikeyiki kunye nesonka. Eminye imizekelo ziiamangile, coconut, buckwheat, carob okanye amanto flour. Fumanisa ukuba kukuphi ukutya okungenagluten.

Kwimeko yokuthengwa kweemveliso ezinamashishini, kubaluleke kakhulu ukuba unake kwaye ufunde iilebheli zokutya, kuba zonke iimveliso zokutya, ngokomthetho, kufuneka zichonge ukuba azinayo na i-gluten ekwakhiweni kwazo. Ukongeza, amanye amazwe athi iivenkile zokutyela kufuneka zichaze ukuba ngaba isidlo sine-gluten okanye akunjalo, ukuze kuthintelwe umntu onganyamezelaniyo okanye uvakalelo lokutya.

Kukwabalulekile ukuba ukhatshwe yingcali yesondlo ukunqanda ukushenxisa ngokungeyomfuneko okunye ukutya ekutyeni kunye nokulungelelanisa ukutya ngokweemfuno zomntu ngamnye.

Bona kwakhona kwividiyo engezantsi ezinye iingcebiso zokususa ngokuthe ngcembe i-gluten kwisidlo sakho semihla ngemihla: