Yonke into ekufuneka uyazi malunga noMgubo weCoconut

Umxholo

• Okokuqala nokuphambili, ayinagluten.
• Ifiber yayo iwenza kakuhle umzimba
• Kakhulu! Ke ngoku uza kuthini?
• Uphengululo lwe

Okokuqala yayingamanzi ekhokhonathi, emva koko i-oyile yekhokhonathi, i-coconut flakes-uyibiza ngegama, kukho i-coconut-version yayo. Kodwa kusenokubakho uhlobo olunye olubalulekileyo lwekhokhonathi elilahlekileyo ekhitshini lakho: umgubo wekhokhonathi. Imveliso eyenziwe ngobisi lwekhokhonathi yi-coconut pulp, kwaye le pulp iyomiswa ize ichithwe ibe ngumgubo ocoliweyo womgubo wekhokhonathi. Ngevumba elimnandi kunye nencasa, lo mgubo usebenza kakuhle kwizinto ezibhakiweyo ezimnandi nezinencasa. Iphezulu kwifiber, iphantsi kwi-carbohydrates, kwaye iqulethe amafutha anempilo ngendlela ye-triglycerides ye-chain chain. Inesixa esikhulu seprotein- kangange-6 gram kwikomityi enye kwisine. Nangona ingeyoprotheyini epheleleyo (ezo zinezinto ezilithoba ezibalulekileyo ze-amino acids), umgubo wekhokhonathi lukhetho lweprotheyini elumkileyo ukuba ujonge enye indlela engenagluten. Ungayifumana kwicandelo lokutya kwendalo kwiishelufu ezininzi zeevenkile zegrosari, kwaye nantsi isizathu sokuba uyibeke kwinqwelo yakho kwixesha elizayo.

Okokuqala nokuphambili, ayinagluten.

Mhlawumbi ipropathi efanelekileyo yomgubo wekhokhonathi kukuba ayinagluten, nto leyo ibalulekile kuwe ukuba unonyamezelo lwe-gluten okanye isifo se-celiac, ukuphazamiseka okuzenzekelayo apho i-gluten inokubangela umonakalo emathunjini amancinci, kwaye kufuneka uphephe i-gluten ngokupheleleyo. Nangona kubalulekile ukusika i-gluten ukuba uwela kolu luhlu, kufuneka ukwazi ukuba ukutya okungekho gluten akuyomfuneko ngenye indlela kwaye kunokuchasana nemizamo yokulahlekelwa ubunzima. NgokukaGastroenterologist uGqr.James Kwiatt, ukutya okuninzi okungenagluteni kuninzi kakhulu kunekhalori kunezinye izinto ezingena endaweni yazo, ke kubalulekile ukuba undwendwele ugqirha wakho kuvavanyo olusesikweni ngaphambi kokuba uthathe isigqibo sokutya ukutya okungenagluten kuphela.Oko kwathiwa, abantu abaninzi bafumanisa ukuba baziva bebhetele xa benciphisa i-gluten, ngoko ke nokuba unqumle ngenxa yezizathu zonyango okanye ngethemba lokuziva ulula kunye nokunyusa amandla, umgubo wekakhukhunathi kukutya okungenagluten ukusebenzela ukubhaka nokupheka kwakho.

Ifiber yayo iwenza kakuhle umzimba

Umgubo weKhokhonathi uneegram ezili-10 zefiber kwikomityi enye yesine, nto leyo eyenza ukuba ibe yeyona fibre-exineneyo kuzo zonke iifayibha, nto leyo eyi-stellar kuba ifayibha iphucula ukugaya, inceda ukulawula iswekile yegazi, inokukhusela kwisifo sentliziyo kunye nomhlaza, kunye noncedo. ukunciphisa umzimba. Ngaphezu koko, mhlawumbi awufumani ngokwaneleyo kuyo. Umndilili waseMelika usebenzisa kuphela iigram ezili-15 zefayibha ngosuku ngelixa ukutya okucetyiswayo kungama-25-38 amagremu.

Umgubo wekhokhonathi awugcini nje ngokunyusa ifayibha, kodwa usezantsi kwisiqalo esongeziweyo xa kuthelekiswa neminye imixube yomgubo enokuthi yongeze ingqolowa, utshilo uKwiatt-eyona nto ibaluleke kakhulu kwisifo seCeliac. "Ukusebenzisa umgubo wekhokhonathi kwizinto ezibhakiweyo, ekuphekeni ukujiya i-sauces, okanye njengengubo, yindlela yokongeza i-fiber kwaye ugweme isitashi esingaphezulu," utsho.

Kakhulu! Ke ngoku uza kuthini?

Ukupheka ngomgubo wekhokhonathi kuneminye imiba. Ngenxa yomxholo wefayibha ephezulu, isebenza njengesiponji, ifunxa ulwelo, kwaye ifuna umlinganiso olinganayo wolwelo kumgubo. Ngaphambi kokuzama ngokwakho, unokufuna ukufumana iresiphi ebhalwe ngokuthe ngqo yomgubo wekhokhonathi ukuze uqonde ngcono imilinganiselo emitsha.

Ngaba ukulungele ukuqalisa? Kukho iindlela ezimbini zokusebenzisa umgubo wekhokhonathi kwiiresiphi. Eyokuqala kukufaka iipesenti ezingama-20 zayo nayiphi na umgubo obizwayo kwirisithi ngaphandle kokwenza utshintsho olongezelelekileyo. Ngokomzekelo, ukuba iresiphi ifuna iikomityi ezi-2 zomgubo omhlophe, uya kuthatha indawo malunga nesiqingatha sekomityi kunye nomgubo wekhokhonathi. Enye into kukufaka endaweni epheleleyo (2 iikomityi zeekomityi ezi-2), ukongeza 1 iqanda elikhulu kuyo yonke ounce yomgubo wekhokhonathi. Ngokwe-avareji, isinye-sesine ikomityi yomgubo wekhokhonathi ilingana ne-ounce enye, oku kuthetha ukuba uya kusebenzisa amaqanda ama-2 ngesiqingatha sekomityi nganye yomgubo. Umgubo weCoconut ungasetyenziselwa izitya ezinomsoco, nazo. Qalisa ngeresiphi yeeThenda zeNkukhu yeCoconut-Coated ngezantsi.

Konke kwenzekile? Gcina umgubo efrijini okanye efrijini ukugcina ukutsha. Ngaphambi kokubhaka okanye ukupheka, vumela ukuba ibuyele kubushushu begumbi ubuncinci imizuzu engama-30.

IiThenda zeNkukhu eziBoshwe ngeCoconut

Izithako:

• 1 lb. iziniki maxabiso zenkukhu
• I-1/2 yekomityi yomgubo wekakhukhunathi
• 4 tbsp itshizi yeParmesan
• Amaqanda ama-2, ajiwe
• 1 tsp ityuwa
• 1 tsp umgubo wegalikhi
• 1 tsp umgubo we-anyanisi
• I-1/2 tsp ipepile emhlophe

Imikhombandlela:

1. Ukuphelisa i-oven ukuya kuma-degrees angama-400. Hlanganisa umgubo, ushizi kunye neziqholo kwisitya esingenzulu. Beka iqanda elixutywe kwisitya esahlukileyo.
2. Dredge inkukhu kwiqanda, emva koko unxibe ngomxube womgubo. Phinda le nkqubo yomgubo weqanda kwakhona.
3. Beka inkukhu egalelwe kwi-rack kwi-baking sheet kwi-oven.
4. Bhaka imizuzu engama-20, okanye de iqondo lokushisa langaphakathi lifike kwi-165 °, ujike phakathi.
5. Broil kwaye wongeze imizuzu emi-1-2 ngeethenda ezingaphezulu zegolide.

Uphengululo lwe