Iifayile ezili-14 ezigqibeleleyo zeGluten

Umxholo

• 1. Umgubo weAlmond
• 2. Umgubo weBuckwheat
• 3. Umgubo wamazimba
• 4. Amaranth Flour
• 5. Umgubo weTefe
• 6.Umgubo weArrowroot
• 7. Umgubo werayisi omdaka
• 8. Oat Flour
• 9. Umbona
• 10. Umgubo weChickpea
• 11. Umgubo wekhokhonathi
• 12. Umgubo weTapioca
• 13. Umgubo weCassava
• 14. Umgubo weTigernut
• Umgca osezantsi

Umgubo sisithako esiqhelekileyo kukutya okuninzi, kubandakanya isonka, iidizethi kunye neeodles. Isoloko isetyenziswa njengokujija iisosi kunye neesuphu.

Uninzi lweemveliso zenziwe ngomgubo omhlophe okanye wengqolowa. Ngelixa kungenangxaki kwabaninzi, abantu abanesifo esiqhekezayo, ubuntununtunu be-gluten okanye abo bathintela i-gluten ngenxa yezinye izizathu akufuneki ukuba bazisebenzise ezi ndidi zomgubo.

Ngethamsanqa, kukho iindidi zokungabinayo i-gluten kwimarike, nganye inencasa eyahlukileyo, ukwakheka kunye nokwakhiwa kwezakhi.

Nazi i-14 ezifanelekileyo ze-gluten ezingenanto.

1. Umgubo weAlmond

Umgubo weAlmond yenye yezona zinto zixhaphakileyo zokutya okuziinkozo- kunye ne-gluten. Yenziwe ngomhlaba, iiamangile ezimhlophe, oko kuthetha ukuba ulusu lususiwe.

Ikomityi enye yomgubo weamangile iqulathe malunga nee-almond ezingama-90 kwaye inevumba lencangathi. Ngokuqhelekileyo isetyenziselwa izinto ezibhakiweyo kwaye ingaba yindlela engenakho okusanhlamvu kwi-breadcrumbs.

Ngokuqhelekileyo inokutshintshwa kumlinganiselo we-1: 1 endaweni yomgubo oqhelekileyo okanye wengqolowa. Ukuba ubhaka ngolu hlobo lomgubo, sebenzisa elinye iqanda. Qaphela ukuba ibetter iya kuba nkulu kwaye imveliso yakho yokuxinana iya kuphela.

Umgubo weAlmond uqukethe izimbiwa ezininzi, kubandakanya i-iron, i-magnesium, i-calcium, i-potassium, ubhedu kunye ne manganese. Ikwangumthombo olungileyo wevithamini E kunye namafutha e-monounsaturated.

Nangona kunjalo, isiqulatho sayo esityebileyo sonyusa inani laso lekhalori ukuya kwi-640 ngekomityi, eyi-200 yeekhalori ngaphezulu komgubo wengqolowa (,,).

Ngelixa iiamangile kunye nawo onke amandongomane engenayo i-gluten ngokwendalo, kusabalulekile ukufunda iphakheji ukuqinisekisa ukuba umgubo awuzange wenziwe kwindawo apho kusenziwa khona i-gluten.

Umgubo weAlmond yindawo enesondlo endaweni yomgubo oqukethe igluten kwaye inokusetyenziswa kwiindlela zokupheka zokubhaka.

2. Umgubo weBuckwheat

I-Buckwheat inokuba negama "ingqolowa," kodwa ayisiyiyo ingqolowa kwaye ayinayo i-gluten. Yeyosapho lwe-pseudocereals, iqela leenkozo ezidliwayo njengee-cereal kodwa ezingezozosapho lwengca.

Umgubo weBuckwheat ubonelela ngevumba elityebileyo, lomhlaba kwaye ulungile ngokubhaka isonka kunye nesonka sesonka.

Ngenxa yokunqongophala kwayo kwe-gluten, ihlala ityhafile kwindalo. Ukwenza imveliso esemgangathweni, inokudityaniswa neminye imifuno engenagluten njengomgubo erayisi omdaka.

Inezinto ezahlukeneyo ze-B-vithamini kwaye ityebile kwi-iron iron, folate, magnesium, zinc, manganese kunye nefiber. Umgubo weBuckwheat uphezulu kwii-antioxidants, ngakumbi i-polyphenol rutin, eneempawu ezichasayo (5,,).

I-Buckwheat inokungcoliswa kukutya okuqulathe i-gluten ngexesha lokulungisa, ukuhambisa okanye xa isetyenziswa njengesityalo esijikelezayo nengqolowa. Qiniseka ukuba ujonge ukungabinayo i-gluten kwileyibhile ukuze ukhuseleke.

Umgubo weBuckwheat ucebile kwifayibha kunye nezondlo kwaye unee-antioxidants ezinceda umzimba ukuba ulwe nokudumba.

3. Umgubo wamazimba

Umgubo wamazimba wenziwe ngengqolowa yakudala esele ikhule ngaphezulu kweminyaka engama-5 000. Iinkozo ngokwendalo azinantlantlukwano kwaye zithathwa njengenqolowa yesihlanu ebaluleke kakhulu emhlabeni ().

Unombala okhanyayo kunye nokuthungwa, kunye nencasa emnandi, nencasa. Kuthathelwa ingqalelo njengomgubo onzima okanye oxineneyo, uhlala uxutywe neminye imifuno engenagluten okanye isetyenziswe kwiiresiphi ezifuna inani elincinci lomgubo.

Ingqolowa yamazimba iphezulu kwi-fiber kunye ne-protein, enokunceda ukucothisa iswekile. Ikwanayo nentabalala yentsimbi yezimbiwa, kunye nee-antioxidants ezikunceda ukuba ulwe nokudumba (,,).

Umgubo wamazimba usenokuba ungcoliswe yigluten ngexesha lokulungiswa. Khangela iileyibhile ezingenanto ye-gluten.

Uphando lubonisa ukuba umgubo wamazimba uqulethe izondlo ezinokunceda ukunciphisa ukudumba kunye nokulinganisa amanqanaba eswekile yegazi.

4. Amaranth Flour

Njenge-buckwheat, i-amaranth ithathwa njenge-pseudocereal. Liqela leenkozo ezingaphezulu kwama-60 ezazifudula zithathwa njengokutya okutyiwa kakhulu kwimpucuko yeInca, iMaya neAztec.

I-Amaranth ine-flavour yomhlaba, inutty kwaye ithatha ukuthatha incasa yezinye izithako. Inokutshintsha i-25% yomgubo wengqolowa kodwa kufuneka idityaniswe neminye imigubo xa ubhaka. Olona hlobo lusebenzayo lolu hlobo lomgubo kukwenza iitortilla, iicry crusts kunye nesonka.

Ityebile ngefayibha, iiprotein kunye nee-micronutrients manganese, magnesium, phosphorus, iron kunye ne selenium. Ezi zinongo zinceda ukusebenza kwengqondo, impilo yethambo kunye ne-DNA synthesis (,,,).

Ukuba unokunganyamezelani kwe-gluten, qiniseka ukuba ufunda iilebheli. I-Amaranth iqhutyelwa kumaziko afanayo nengqolowa ingaba ne-gluten.

Umgubo weAmaranth utyebile kwizakhamzimba ezidlala indima kwimpilo yengqondo, kwimpilo yethambo nakwi-DNA synthesis.

5. Umgubo weTefe

I-Teff yeyona ngqolowa incinci emhlabeni kwaye ingu-1/100 ubungakanani bekhozo lengqolowa.

Iza ngemibala eyahlukeneyo, ukusuka kumhlophe ukuya kobomvu ukuya kumbala omnyama. Imibala ekhanyayo ine-flavour ethambileyo, ngelixa imibala emnyama ingumhlaba ngakumbi kunencasa.

Umgubo we-Teff ngokwesiqhelo usetyenziselwa ukwenza i-injera, isonka esimuncu-esifana nesomdiliya esifana nesase-Ethiopia. Ngoku isetyenziselwa okunye ukutya okufana neepanekuku, iisiriyeli, isonka kunye nokutya okulula. Inokufakwa endaweni ye-25-50% yengqolowa okanye umgubo wokutya.

Umgubo we-Teff uprotein kakhulu, okhuthaza imvakalelo yokugcwala kwaye unokunceda ukunciphisa inkanuko (,).

Umxholo wefayibha ephezulu unokunceda ukulawula iswekile yegazi, ukunciphisa ukutya kunye nokunciphisa ukutyeba (,).

Ngaphezu koko, iqulethe ikhalsiyam eninzi kunezinye iinkozo kwaye yiyo kuphela ingqolowa yakudala enevithamini C (,).

Njengazo naziphi na iinkozo, ukuqinisekisa ukuba umgubo wakho we-teff yi-100% ye-gluten-free, jonga apho yenziwa khona.

I-Teff lelona qolowa lincinci emhlabeni. Nangona kunjalo, umgubo wayo upakishwe ngenqindi lesondlo.

6.Umgubo weArrowroot

Umgubo weArrowroot yigluten- kunye nomgubo ongenazinkozo. Yenziwe kwinto enesitatshi ekhutshwe kwisityalo eshushu esaziwa njenge IMaranta arundinacea.

Ngumgubo oguquguqukayo kwaye ungasetyenziswa njengokujiya okanye uxutywe nealmond, coconut okanye tapioca flours for bread and dessert recipes. Ukuba ufuna imveliso ecekeceke, enqabileyo, yisebenzise yodwa.

Lo mgubo ucebile nge potassium, B-vitamin kunye nentsimbi. Izifundo zibonise ukuba inokuvuselela iiseli zomzimba kunye nokunyusa ukusebenza kwamajoni omzimba (,).

Umgubo osekwe nge-starchroot umgubo unokuba sisihle okanye uxutywe neminye imigubo yokwenza iimveliso zesonka. Isenokubonelela nangokomeleza amajoni omzimba.

7. Umgubo werayisi omdaka

Umgubo werayisi omdaka wenziwe ngerayisi emdaka yomhlaba. Kucatshangelwa umgubo wengqolowa ogcweleyo kwaye uqukethe i-bran, intsholongwane kunye ne-endosperm.

Inencasa ye-nutty kwaye inokusetyenziselwa ukwenza i-roux, ukujija iisosi okanye ukulungiselela ukutya okunesonka, njengentlanzi kunye nenkukhu. Umgubo werayisi omdaka uqhele ukusetyenziselwa ukwenza ii-noodles kwaye ungadityaniswa nezinye iifulawa ezingenagluten zesonka, ikuki kunye neeresiphi zekhekhe.

Lo mgubo uphezulu kwiprotheyini kunye nefayibha, zombini ezinokunceda ukunciphisa amanqanaba eswekile yegazi kunye nokunciphisa ubunzima bomzimba (,,,).

Ikwacebile ngentsimbi, iivithamini ze-B, imagniziyam kunye nemanganizi, kunye nemixube yezityalo ebizwa ngokuba ziilignans. Uphando lubonisa ukuba iilignans zinceda ukukhusela isifo sentliziyo (,,).

Ukuthintela ukungcoliseka ngegluten, jonga iifulawa zerayisi ezimdaka ezingakhange ziveliswe kwiziko eliqhuba nengqolowa.

Umgubo owenziwe ngerayisi emdaka ubonelela ngezibonelelo zezempilo ezahlukeneyo. Inokunceda ukunciphisa amanqanaba eswekile yegazi, ukunciphisa ubunzima bomzimba kunye nokukhusela kwisifo sentliziyo.

8. Oat Flour

Umgubo we-Oat wenziwa ngokuguba i-oats. Inika izinto ezibhakiweyo ngakumbi kunencasa yomgubo kunye neziphumo zokuchewuka, ukubumbana okungumbumbulu.

Ukubhaka ngomgubo we-oat kuya kuyenza imveliso yakho yokuphela ifume ngakumbi. Ngenxa yokungabikho kwe-gluten, ezinye izithako ziya kufuna ukulungiswa ukuze zenze ukukhanya kunye neempahla ezibhaka.

I-Oats iqulethe uhlobo lwefayibha enyibilikayo ebizwa ngokuba yi-beta-glucan, enezibonelelo ezininzi zempilo. Le fayibha inokunceda ukuthoba i-cholesterol "embi" ye-LDL, kunye neswekile yegazi kunye namanqanaba e-insulin (,,).

Zizityebi nakwezinye izondlo ezifana neprotheni, i-magnesium, i-phosphorus, i-B-vithamini kunye neqela le-antioxidant i-avenanthramides (34,,, 37).

I-oats kunye nomgubo we-oat zihlala ziphantsi kongcoliseko, kuxhomekeka kwindlela ebikhule ngayo nalapho ibisenziwa khona. Ukuba awukwazi ukutya i-gluten, qiniseka ukuba ukhangele iimveliso eziqinisekisiweyo ezingenalo i-gluten.

Umgubo weoat ubonelela ngefibha enyibilikayo kunye nee-antioxidants ezinokunceda ukukhusela isifo sentliziyo kunye namazinga aswekile egazi. Qaphela ukuba inokuthi ingcoliswe yigluten.

9. Umbona

Umgubo wengqolowa yinguqulelo ecolekileyo kakhulu yomgubo wengqolowa. Umbona wenziwe ngembewu yonke, kubandakanywa i-bran, intsholongwane kunye ne-endosperm.

Iqhele ukusetyenziswa njengesijiyisi kulwelo kwaye ingasetyenziselwa ukwenza iitortilla nezonka.

Umgubo wengqolowa uza ngeentlobo ezimhlophe nezimthubi kwaye ungadityaniswa neminye imifuno engenalo igluten yokwenza uqweqwe lwepitsa.

Kuphezulu kwi-fiber kunye nomthombo olungileyo we-carotenoids lutein kunye ne-zeaxanthin. Ezi zixhobo zimbini zisebenza njenge-antioxidants kwaye zinokuxhamla impilo yamehlo ngokunciphisa ukonakala okuhambelana nobudala be-macular kunye nokunciphisa umngcipheko we-cataract (,,).

Kukwindawo ephezulu kwi-vitamin B6, thiamine, manganese, magnesium kunye ne-antioxidant selenium (41).

Umbona uvela kwisebe elahlukileyo losapho lwengca kunengqolowa ene-gluten-rich, irhasi nerye. Ungcoliseko lomnqamlezo ikakhulu kunokwenzeka kakhulu kukutya okuqhubekekayo okwenziwe ngomgubo wombona. Nokuba isonka sombona sinokuqulatha umgubo oqhelekileyo.

Umgubo wengqolowa ngumgubo wengqolowa ogcweleyo, obonelela ngefayibha kunye nee-antioxidants ezinokunceda impilo yamehlo.

10. Umgubo weChickpea

Iichickpeas ziyinxalenye yosapho lweembotyi. Umgubo weChickpea wenziwe ngee-chickpeas ezomileyo kwaye ukwaziwa ngokuba ngumgubo we-garbanzo, umgubo we gram kunye ne-besan.

Iichickpeas zinencasa ye-nutty kunye nobume be-grainy kwaye ziyathandwa kuMbindi Mpuma kunye naseIndiya. Umgubo weChickpea usetyenziselwa ukwenza i-falafel, i-hummus kunye ne-flatbread socca.

Ngumthombo olungileyo wefayibha kunye neprotein esekwe kwizityalo. Ezi zinongo zisebenza kunye ukucotha ukwetyisa, ukukhuthaza ukugcwala kunye nokulawula ubunzima bomzimba (,,,).

Umgubo weChickpea uphezulu kwizimbiwa zemagniziyam kunye nepotassium, zombini zidlala indima entle ekomelezeni impilo yentliziyo (,,).

Ungcoliseko lomnqamlezo lunokwenzeka ngokutya okuthile okwenziweyo okwenziwe ngomnye umgubo one-gluten.

Njengembotyi, umgubo wenkukhu ubonelela ngeprotein esekwe kwizityalo, ifayibha kunye nezinye izakha mzimba ezinokukhusela kwisifo sentliziyo.

11. Umgubo wekhokhonathi

Umgubo wekhokhonathi wenziwe ngenyama eyomileyo yekhokhonathi kwaye ubonelele ngencasa yekhokhonathi ethambileyo.

Ukukhanya kwayo kuvelisa iziphumo ezifanayo kumgubo oqhelekileyo kwaye kulungile ukubhaka isonka kunye needyuli. Qaphela ukuba umgubo wekhokhonathi uthatha amanzi amaninzi ngakumbi kunomgubo oqhelekileyo okanye we-almond.

Iphezulu kwi-acid egcwalisiweyo ye-lauric acid. Le triglyceride ephakathi inokunika amandla emzimbeni wakho kwaye inokunceda ukuthoba i-cholesterol "embi" ye-LDL ngokudibeneyo nomxholo womgubo womgubo (,).

Uphando lubonisa ukuba umxholo wayo wefayibha unokunceda ukugcina amanqanaba eswekile esempilweni, kuba ayibangeli ba spike ().

Umgubo wecoconut lukhetho olufanelekileyo kwabo bane-allergies ye-nut kunye ne-gluten. Ingangcoliseka kwinqanaba lokuqhubekeka, ke kufuneka uqiniseke ukuba ujonga phi umgubo wakho.

Igcwele ifayibha kunye namanqatha aphilileyo anempilo, umgubo wekhokhonathi yinto elungileyo kwabo banesidlo sokutya.

12. Umgubo weTapioca

Umgubo we Tapioca wenziwe kulwelo olunestatshi oluye lwakhutshwa kwingcambu yecassava yase Mzantsi Melika.

Lo mgubo usetyenziswa njengokujiya kwiisuphu, iisosi kunye neepie kwaye akukho nencasa okanye incasa ebonakalayo. Ingasetyenziswa ngokudibeneyo kunye neminye imifuno engenagluten kwiiresiphi zesonka.

Ngaphandle kwee-carbohydrate, umgubo we-tapioca ubonelela ngexabiso elincinci lesondlo ngohlobo lwefayibha, iprotein okanye micronutrients. Ngapha koko, ithathwa njengephantsi kwezinye iinkozo, ukungabinayo i-gluten kwaye kuhlala kucingwa njengeekhalori ezingenanto (,).

Isibonelelo esinye sempilo ye-tapioca ngumxholo wesitatshi esinganyangekiyo, osebenza njengefayibha. Ukuxhathisa ukwetyisa, esi sitashi sinxulunyaniswa nokuphucula ubuntununtunu be-insulin, amanqanaba eswekile esezantsi egazini, ukunciphisa ukutya kunye nezinye izibonelelo zokugaya ukutya (54, 55, 56,).

Ukuba usekutyeni okungenagluten, qinisekisa ukuba umgubo we-tapioca awudityaniswa nomnye umgubo one-gluten.

Iphantsi kwizondlo zonke, umgubo we-tapioca ulungile umgubo wokudla okuziinkozo, i-gluten- kunye ne-nut-free ukukhulisa ulwelo kunye nokusetyenziswa kwiimveliso zesonka. Inokubonelela ngezibonelelo zokugaya.

13. Umgubo weCassava

Icassava yingcambu yemifuno okanye isituber esivela eMzantsi Melika. Kukwaziwa nangokuthi yuca.

Ngokuchasene nomgubo we tapioca, owenziwe kulwelo olunestatshi oluye lwakhutshwa kwingcambu yecassava, umgubo wecassava wenziwe ngothamba kunye nokomisa yonke ingcambu.

Lo mgubo u-gluten-, okusanhlamvu kunye ne-nut-free.

Iyafana kakhulu nomgubo omhlophe kwaye inokusetyenziswa ngokulula kwiiresiphi ezibiza umgubo wezinto zonke. Inencasa engathathi hlangothi kwaye iyetyetyiswa ngokulula. Ikwaphantsi kweekhalori kune coconut okanye i-almond flours.

Umgubo weCassava uqulethe ii-carbohydrate. Ngokufana nomgubo we-tapioca, ikwabonelela ngesitatshi esinganyangekiyo, esineendlela ezahlukeneyo zenkqubo yokugaya ukutya (54, 55, 56,).

Olunye uphando lubonisa ukuba umxholo wesitatshi onganyangekiyo kolu hlobo lomgubo unokunceda ukuthoba amanqanaba eswekile yegazi kunye nokuphucula ubuntununtunu be-insulin. Qaphela ukuba ukuqhubekeka kwengcambu yecassava kunokunciphisa amanqanaba esitatshi esinganyangekiyo esikhona kumgubo (58, 59, 60).

Ngenxa yokuba umgubo wecassava unokusetyenziswa wedwa kwiimveliso zokutya, kunqabile ukuba ungcoliswe. Nangona kunjalo, kuhlala kubalulekile ukujonga apho imveliso yenziwe khona.

I-Gluten-, iinkozo- kunye ne-nut-free, umgubo wecassava lukhetho olufanelekileyo kwabo banesidlo sokutya. Umxholo wesitatshi esinganyangekiyo unokubonelela ngezibonelelo zokugaya.

14. Umgubo weTigernut

Ngaphandle kwegama layo, umgubo we-tigernut awenziwa ngamandongomane. Tigernuts ziingcambu ezincinci ezikhula eMantla eAfrika nakwiMeditera.

Umgubo weTigernut unencasa eswiti kunye nenutty esebenza kakuhle kwiimpahla ezibhakiweyo. Ubumnandi bayo buvumela ukuba unciphise ubungakanani beswekile kwiresiphi yakho.

Qaphela ukuba irhabaxa kancinci kunomgubo omhlophe kwaye inokuba neziphumo kwiimveliso ezinombala ongaphezulu.

Ikomityi enye yesine ipakisha iigramu ezili-10 zefayibha, ezinokunceda ukuthoba i-cholesterol. Umgubo weTigernut ukwatyebile kumanqatha e-monounsaturated, iron, phosphorus, potassium kunye neevithamini E no-C (, 61, 62,).

Emitsha kwimarike engenasiseko se-gluten, iinkampani ezimbalwa zivelisa lo mgubo. Umngcipheko wongcoliseko lwe-gluten uphantsi, njengoko ii-tigernuts zingasekelwanga ngqolowa.

Zityebile kwizakhamzimba, umgubo wetigernut ubonelela ngomgubo olula omhlophe okwahlukileyo kwizinto ezibhakiweyo.

Umgca osezantsi

Zininzi iindlela eziphilileyo, ezingenanto ye-gluten yokutya okuqhelekileyo okanye ingqolowa ekhoyo kubantu abanesifo se-celiac, ubuntununtunu obungenayo i-celiac gluten okanye abo bathintela i-gluten ngenxa yezinye izizathu.

Eminye imigutyana engenagluten inezakhamzimba ezingaphezulu kunezinye, ibenza ukuba babe nokukhetha okusempilweni ukubandakanya kwisidlo sakho.

Uninzi lweeflut-free flours lufuna uhlengahlengiso lweresiphi okanye indibaniselwano yeentlobo ezahlukeneyo ze-gluten-free flours to make a end end product. Qiniseka ukuba uvavanya iresiphi yakho.

Ukuba ukhetha okanye ufuna umgubo ongenagluten, qiniseka ukuthelekisa izakhamzimba, incasa kunye nokwenziwa kweresiphi ngaphambi kokwenza umgubo wokukhetha.