Yintoni umgubo welayisi?

Umxholo

• Izibonelelo eziphambili zempilo
• Ixabiso kunye nendawo yokuthenga
• Uyenza kanjani ekhaya
• Iiresiphi ngomgubo welayisi
• Iresiphi yecoxinha yasimahla yeGluten
• Iresiphi yepancake ngomgubo welayisi

Umgubo welayisi yimveliso ebonakala emva kokuguba irayisi, enokuba mhlophe okanye imdaka, eyahluka ngakumbi kubungakanani bemicu ekhoyo kumgubo, ephezulu kwimeko yerayisi emdaka.

Olu hlobo lomgubo Ayinagluten kwaye inokusetyenziswa ekulungiseleleni izitya ezahlukeneyo, ukusuka kwiipie ukuya kwizonka okanye iikeyiki, umzekelo, kwaye ke yinto efanelekileyo yokubambela umgubo oqhelekileyo kwizigulana ze-celiac.

Ukongeza, ngenxa yokwakheka kwayo kwi-fiber kunye nee-carbohydrate ezintsonkothileyo, umgubo werayisi ungasetyenziselwa ukutya ukunciphisa umzimba ukuthatha ezinye iintlobo zomgubo kunye nokugcina incasa emnandi yezitya ezahlukeneyo.

Izibonelelo eziphambili zempilo

Izibonelelo zolu hlobo lomgubo zihambelana ikakhulu nenani eliphezulu lefayibha:

• Kuthintela ukuqhina kwaye kuququzelele ukusebenza kwamathumbu;
• Isusa ityhefu kunye nenye inkunkuma emathunjini;
• Iyanciphisa amanqanaba amabi e-cholesterol emzimbeni;
• Ukunciphisa ukuziva ulambile rhoqo;
• Ilawula amanqanaba eswekile yegazi.

Ngenxa yazo zonke ezi zibonelelo, ukusetyenziswa komgubo werayisi kunceda ekuthinteleni ukuqala kwezifo ezahlukeneyo ezinje nge-diverticulitis, uhlobo lwe-2 yeswekile, ukuqhina kunye nezinye iintlobo zezifo zekolon.

Ezi zibonelelo zikwangaphezulu kwimigubo elungiselelwe irayisi emdaka, njengoko zinenani elikhulu lefayibha ekwakhiweni kwazo.

Ixabiso kunye nendawo yokuthenga

Umgubo werayisi unokufumaneka kwezinye iivenkile ezinkulu kunye nakwiivenkile zokutya ezempilo, kwaye ixhaphake kakhulu kwiivenkile zokutya zaseAsia, kuba isetyenziswa rhoqo kumazwe afana neJapan, China okanye India.

Le mveliso inexabiso elinokwahluka phakathi kwe-5 kunye ne-30 reais ye-1 kg, kuxhomekeke kuhlobo kunye nendawo yokuthenga. Ngokwesiqhelo, umgubo opheleleyo ubiza kakhulu kunaleyo yenziwe ngerayisi emhlophe.

Uyenza kanjani ekhaya

Nangona inokuthengwa sele yenziwe, lo mgubo unokwenziwa ngokulula ekhaya kusetyenziswa irayisi yeenkozo. Ukwenza njalo, kufuneka:

1. Beka i-500 yeerayisi kwi-blender, iprosesa yokutya okanye i-grinder yekofu;
2. Vula isixhobo kwaye udibanise umgubo kude kube kukufumana ukungqinelana okufunwayo;
3. Phinda la manyathelo mabini ngentsalela yerayisi de ube nesixa esifunekayo.

Uhlobo lwerayisi olukhethiweyo lungahluka ngohlobo lomgubo owufunayo. Ke, ukwenza umgubo opheleleyo, sebenzisa ingqolowa yerayisi, ngelixa ulungiselela umgubo oqhelekileyo, sebenzisa iinkozo ezimhlophe.

Iiresiphi ngomgubo welayisi

Umgubo welayisi ungasetyenziswa phantse kuyo yonke imihla iresiphi yemihla ngemihla, iyenza indawo enkulu yomgubo wengqolowa ukulungiselela izitya ezingenagluten. Ezinye izimvo zezi:

Iresiphi yecoxinha yasimahla yeGluten

Le coxinha ingatyiwa ngabo baneengxaki zamathumbu, ngakumbi kwimeko yezigulana ezingacacanga, ngaphandle kokuphulukana nencasa yayo. Ngenxa yoko, kufuneka:

• Iikomityi ezi-2 zomgubo welayisi;
• Iikomityi ezi-2 zestokhwe senkukhu;
• 1 icephe lebhotela;
• Ityuwa ukunambitha;
• Ingqolowa okanye umgubo we manioc.

Yongeza umhluzi kunye nebhotolo epanini kwaye uzise kwimathumba, emva koko yongeza ityuwa ukunambitha kunye nomgubo welayisi. Gquba kakuhle de ufumane umxube ofanayo kwaye ubeke intlama kwindawo egudileyo kunye negrisi. Uxove intlama ngezandla zakho kangangemizuzu emi-5 emva koko ususe iqhekeza, ulivule esandleni sakho ubeke ukugcwaliswa okufunwayo. Vala inhlama, uyidlulise kwiqanda elibethiweyo elincinci, emva koko ngomgubo wombona okanye umgubo we-manioc kunye nefry.

Iresiphi yepancake ngomgubo welayisi

Umgubo werayisi wenza ukuba kube lula ukulungiselela ipanekuku engena-gluten, kuba kufuneka usebenzise ezi zinto zilandelayo:

• 1 indebe yobisi
• 1 indebe yomgubo welayisi;
• 1 icephe lebhotolo enyibilikile;
• 1 ithisipuni isuphu yokubhaka;
• Iqanda eli-1;
• 1 icephe leswekile.

Yongeza umgubo, umgubo wokubhaka, iswekile kunye netyuwa kwisitya. Kwelinye, xuba ubisi, ibhotolo kunye neqanda, usebenzisa i-whisk. Yongeza lo mxube kunye nezithako ezomileyo kwaye uvuselele kakuhle. Emva koko faka i-ladle yenhlama epanini yokutshiza kwaye uyiyeke imdaka kumacala omabini.