Ezilishumi elinambini eziGuquliweyo zoMgangatho wokuZiphakamisa

Umxholo

• 1. Yonke iflewa yenjongo + yearhente enegwele
• 2. Ingqolowa iphela
• 3. Upelwe umgubo
• 4. Amaranth Flour
• 5. Iimbotyi noMgubo Weembotyi
• 6. Oat Flour
• 7. Umgubo weQuinoa
• 8. Umgubo weqakamba
• 9. Ilayisi yomgubo
• 10. Umgubo wekhokhonathi
• 11. Iiflethi zeNut
• 12. Ukudityaniswa komgubo ohlukileyo
• Umgca osezantsi

Umgubo wengqolowa ozikhuphukelayo sisiseko sasekhitshini kubo bobabini abanamava kunye nabapheki.

Nangona kunjalo, kunokuba luncedo ukukhetha ezinye iindlela eziluncedo.

Nokuba uzama ukuphucula ixabiso lesondlo kwiresiphi oyithandayo, ufuna ukwenza uhlobo olungena-gluten okanye ngokulula awunawo umgubo wokuzinyusa ngesandla, kukho indawo ephantse yenze yonke imeko.

Nazi iindlela ezili-12 ezifanelekileyo zokuthatha umgubo wokuzinyusa, kubandakanya ukhetho olungena-gluten.

1. Yonke iflewa yenjongo + yearhente enegwele

Yonke injongo okanye umgubo omhlophe ngokuqinisekileyo yinto elula yokutshintsha umgubo wokuzinyusa. Kungenxa yokuba umgubo wokuzikhupha udibene nomgubo omhlophe kunye nearhente enegwele.

Ekubhakeni, igwele yimveliso yegesi okanye yomoya ebangela ukuba ukutya kuphakame.

Iarhente enegwele yinto okanye indibanisela yezinto ezisetyenziselwa ukwenza le nkqubo. Ukuphendula kudala ubume obuqhelekileyo bokuntywila kunye nokuntywilisela kwempahla ebhakiweyo.

Iarhente enegwele kumgubo wokuziphakamisa uhlala ubhaka umgubo.

Iarhente enegwele yemichiza efana nomgubo wokubhaka oqulethe i-asidi (pH esezantsi) kunye nezinto ezisisiseko (pH ephezulu). Iasidi kunye nesiseko siyasabela xa zidityanisiwe, ukuvelisa igesi ye-CO2, evumela okuhle ukubhaka ukuba kunyuke.

Unokwenza umgubo wokuzikhuphula ngokusebenzisa enye yezi zinto zilandelayo:

• Umgubo wokubhaka: Kwikomityi nganye ezintathu (375 gram) zomgubo, galela iispuni ezimbini (10 yeegram) zomgubo wokubhaka.
• Isoda yokubhaka + i-cream ye-tartar: Xuba ithisipuni enye (1 gram) yesoda yokubhaka kunye nesiqingatha setispuni (1.5 iigrem) zekhrimu yetartari ukulingana icephe (5 grams) yomgubo wokubhaka.
• Isoda yokubhaka + ibhotolo yamafutha: Hlanganisa ithisipuni enye (1 gram) yesoda yokubhaka kunye nesiqingatha sekomityi (123 gram) yebhotolo yebhotolo ukulingana icephe elinye (5 grams) lomgubo wokubhaka. Unokusebenzisa iyogathi okanye ubisi olumuncu endaweni yebhotolo.
• Isoda yokubhaka + iviniga: Hlanganisa ithisipuni enye (1 gram) yesoda yokubhaka kunye nesiqingatha setispuni (2.5 iigrem) zeviniga ukulingana icephe (5 grams) yomgubo wokubhaka. Unokusebenzisa ijusi yelamuni endaweni yeviniga.
• Isoda yokubhaka + i-molasses: Hlanganisa ithisipuni enye (1 gram) yesoda yokubhaka kunye nekomityi enye (112 gram) yemolasses ukulingana icephe (5 grams) yomgubo wokubhaka. Unokusebenzisa ubusi endaweni yemolasses.

Ukuba usebenzisa iarhente enegwele ebandakanya ulwelo, khumbula ukunciphisa umxholo weresiphi yakho yoqobo ngokufanelekileyo.

Yenza umgubo wakho wokuzikhulisa ngokongeza iarhente enegwele rhoqo, umgubo wokutya wonke.

2. Ingqolowa iphela

Ukuba ungathanda ukwandisa ixabiso lesondlo kwiresiphi yakho, qwalasela umgubo wengqolowa ogcwele.

Umgubo wengqolowa ogcweleyo unazo zonke izinto ezinesondlo zengqolowa iphela, kubandakanya i-bran, i-endosperm kunye ne-germ.

Uphando lubonisa ukuba abantu abasoloko betya ukutya okuziinkozo kunamathuba okuba babe nesifo sentliziyo, imihlaza ethile, isifo seswekile nezinye izifo ezosulelayo ().

Ungawuthatha umgubo wengqolowa ogcweleyo ngokulinganayo ngomgubo omhlophe, kodwa gcina engqondweni ukuba unobunzima obunzima. Ngelixa lilungile kwizonka ezinentliziyo kunye ne-muffins, isenokungabi lolona khetho lufanelekileyo kwiikeyiki kunye nezinye iikeyiki ezilula.

Ungalibali ukongeza iarhente enegwele ukuba usebenzisa umgubo wengqolowa ocacileyo endaweni yomgubo wokuzikhulisa.

Umgubo wengqolowa ogcweleyo uyingqolowa epheleleyo endaweni yomgubo wokuzinyusa. Isetyenziswe kakuhle kwiimpahla ezibhakiweyo ezinesonka kunye neemuffins.

3. Upelwe umgubo

Ipelwe yingqolowa endala yakudala enesondlo efana nengqolowa (2).

Iyafumaneka kuzo zombini iinguqulelo ezicokisekileyo kunye nengqolowa.

Ungatshintsha isipel ngokulinganayo ngomgubo wokuzinyusa kodwa kuya kufuneka ukongeza iarhente enegwele.

Isipelingi sinamanzi anyibilikayo kunengqolowa, ke unokufuna ukusebenzisa ulwelo oluncinci kunendlela oyifunayo.

Njengengqolowa, i-spelled iqulethe i-gluten kwaye ayifanelekanga kwabo balandela ukutya okungenayo i-gluten.

Umgubo opelweyo yingqolowa ene-gluten efana nengqolowa. Kuya kufuneka usebenzise ulwelo oluncinci kwiresiphi yakho xa ungena endaweni yopelo.

4. Amaranth Flour

I-Amaranth yingqolowa yamandulo, engenalo gluten. Inayo yonke i-amino acid elithoba kwaye ingumthombo olungileyo wefayibha, iivithamini kunye neeminerali ().

Nangona ngobuchwephesha ingekho ingqolowa, umgubo we-amaranth yindawo efanelekileyo yomgubo wengqolowa kwiindlela ezininzi zokupheka.

Njengazo zonke iinkozo ezipheleleyo, umgubo we-amaranth uxinene kwaye unentliziyo entle. Isetyenziselwa iipancake kunye nezonka ezikhawulezayo.

Ukuba ufuna i-fluffier, ubuncinci obuncinci, umxube we-50/50 we-amaranth kunye nomgubo wokukhanyisa unokuvelisa iziphumo ezinqwenelekayo.

Uya kudinga ukongeza iarhente enegwele kumgubo we-amaranth, njengoko ungenayo.

Umgubo we-Amaranth yi-gluten-free, izondlo-ezixineneyo ze-pseudo-grain.Isetyenziselwa iipancakes, isonka esikhawulezayo kunye nezinye izinto ezibhakiweyo.

5. Iimbotyi noMgubo Weembotyi

Iibhontshisi yinto engalindelekanga, enesondlo kunye ne-gluten-engena endaweni yomgubo wokuzinyusa kwimpahla ethile ebhakekileyo.

Iimbotyi zingumthombo olungileyo wefayibha, iiprotheyini kunye neeminerali ezahlukeneyo. Uphando lubonisa ukuba ukutya iimbotyi rhoqo kunokunceda ukunciphisa i-cholesterol (4).

Unokufaka enye ikomityi (224 gram) yeembotyi eziphekiweyo, ezihlanjulweyo kunye negosa eligwele ikomityi nganye (125 gram) yomgubo kwiresiphi yakho.

Iimbotyi ezimnyama zezona zilungele iiresiphi ezibandakanya icocoa, njengoko umbala wazo omnyama uya kubonakala kwimveliso yokugqibela.

Qaphela ukuba iimbotyi zigcina ukufuma okuninzi kwaye ziqulathe isitatshi esincinci kunomgubo wengqolowa. Oku kunokukhokelela kwimveliso yokuphela kwengxinano engazukunyuka kangako.

Iimbotyi ziyisondlo esingenasondlo, esingenalo i-gluten yomgubo. Sebenzisa ikomityi enye (224 gram) yeembotyi ezihlanjulweyo okanye umgubo weembotyi kwikomityi enye (125 gram) yomgubo wokuzinyusa uze ugalele igwele.

6. Oat Flour

Umgubo we-Oat yindlela enye yokutya okuziinkozo kunomgubo wengqolowa.

Ungayithenga okanye uyenze ngokwakho ngokwakho ngokutsala i-oats eyomileyo kwiprosesa yokutya okanye i-blender de ibe ngumgubo ocolekileyo.

Umgubo weoat awuphumi ngendlela efanayo nomgubo wengqolowa. Uya kudinga ukusebenzisa umgubo wokubhaka ongezelelweyo okanye enye into enegwele ukuqinisekisa ukunyuka okufanelekileyo kwemveliso yakho yokuphela.

Zama ukongeza iisupuni eziyi-2,5 (12.5 yeegram) zomgubo wokubhaka ikomityi nganye (92 gram) yomgubo we-oat.

Ukuba usebenzisa umgubo we-oat ngenxa ye-gluten allergies okanye ukunganyamezelani, khumbula ukuba ii-oats zihlala zingcoliswe yi-gluten ngexesha lokulungiswa. Ukuthintela oku, qiniseka ukuba uthenga ioats eqinisekisiweyo engenalo igluten.

Umgubo we-Oat yindlela enye yokutya okuziinkozo kumgubo wokuzikhulisela onokuzenzela ngokulula. Ifuna iarhente enegwele ngakumbi kunenye umgubo ukuqinisekisa ukunyuka okufanelekileyo.

7. Umgubo weQuinoa

IQuinoa yingqolowa edumileyo ethandwayo yokuncoma umxholo wayo weeproteni xa kuthelekiswa nezinye iinkozo. Njenge-amaranth, iquinoa iqulethe zonke i-amino acid ezisithoba kwaye ayinayo i-gluten.

Umgubo weQuinoa unesibindi, incasa ye-nutty kwaye isebenza kakuhle kwiimfini kunye nesonka esikhawulezayo.

Ihlala yomile xa isetyenziswa yodwa njengendawo yokunyuka komgubo. Kungenxa yoko le nto kungcono ukudityaniswa nolunye uhlobo lomgubo okanye izinto ezimanzi kakhulu.

Uya kudinga ukongeza iarhente enegwele kuyo nayiphi na iresiphi oyifaka endaweni yomgubo wequinoa.

Umgubo weQuinoa yiprotein ecekeceke, umgubo ongenagluten ulungele iimuffin kunye nesonka esikhawulezayo. Isetyenziswe kakuhle ngokudibanisa nolunye uhlobo lomgubo ngenxa yokoma kwayo.

8. Umgubo weqakamba

Umgubo weqakamba ngumgubo ongenagluten owenziwe ngeekhilikithi ezosiweyo.

Inomxholo ophezulu weprotheni kuwo onke amalahle athatha indawo kuloluhlu, kunye ne-7 gram yeprotheni kwiipuni ezimbini (28.5-gram).

Ukuba usebenzisa umgubo weqakamba uwedwa endaweni yomgubo wokuzinyusa, iimpahla zakho ezibhakiweyo zinokuphela zisiba shushu kwaye zomile. Kungcono ukuyisebenzisa ngokudibanisa nezinye iifolthi zokunyusa iiprotein.

Umgubo weqakamba awufanelanga abo balandela ukutya kwemifuno okanye i-vegan.

Ukuba ugqiba ukuzama kwesi sithako esiyingqayizivele, khumbula ukuba unokufuna ukongeza iarhente enegwele ukuba iresiphi yakho ayibandakanyi enye.

Umgubo weqakamba ngumgubo weprotein ephezulu owenziwe kwiikhilikithi ezigcadiweyo. Isetyenziswe kakuhle ngokudibanisa neminye imigubo, njengoko inokwenza izinto ezibhakiweyo zome kwaye ziqhekeze ukuba zisetyenziswa zodwa.

9. Ilayisi yomgubo

Umgubo welayisi ngumgubo ongenagluten owenziwe ngerayisi emdaka okanye emhlophe emhlophe. Incasa yayo engathathi hlangothi kunye nokufikeleleka okubanzi kuyenza enye into ethandwayo kumgubo wengqolowa.

Umgubo werayisi uhlala usetyenziswa njengokuqinisa isuphu, iisosi kunye neer gravies. Isebenza kakuhle kwizinto ezibhakiweyo ezifumileyo, ezinje ngeekeyiki kunye needombolo.

Umgubo welayisi awufunxi ulwelo okanye amafutha ngokulula nje ngomgubo wengqolowa, onokwenza izinto ezibhakiweyo zibe mushy okanye zibe namafutha.

Vumela ukubetha kunye nokuxutywa komgubo welayisi uhlale ithutyana ngaphambi kokuwubhaka. Oku kubanika ixesha elingakumbi lokufunxa ulwelo.

Umgubo welayisi usetyenziswa kakuhle ngokudibeneyo kunye neminye imifuno engenalo igluten yeziphumo ezihambelana nomgubo wengqolowa.

Unokufuna iarhente enegwele ukuqinisekisa ukuba iziphumo ziyafana nezo zomgubo wokuzinyusa.

Umgubo welayisi yindlela engena-gluten ngaphandle komgubo wengqolowa. Ayifunxisi ulwelo okanye amafutha kakuhle, ke iibetter zisenokufuna ukuhlala ithutyana ngaphambi kokubhaka. Nciphisa umphumo ngokudibanisa umgubo welayisi kunye nezinye iintlobo zomgubo.

10. Umgubo wekhokhonathi

Umgubo wekhokhonathi ngumgubo othambileyo, ongenagluten owenziwe ngenyama yekhokhonathi eyomileyo.

Ngenxa yokutya okunamafutha aphezulu kunye nomgangatho ophantsi wesitashi, umgubo wekhokhonathi uziphatha ngendlela eyahlukileyo kuneminye imigubo esekwe ekubhakeni.

Ifunxa kakhulu, ke kuyakufuneka usebenzise ngaphantsi kunokuba usebenzisa umgubo wengqolowa. Ukufumana iziphumo ezigqwesileyo, sebenzisa indebe enye kwisine ukuya kwisithathu (32-43 gram) yomgubo wekhokhonathi kwikomityi nganye (125 gram) yomgubo wengqolowa.

Umgubo wekhokhonathi ufuna ukusetyenziswa kwamaqanda ongezelelweyo kunye nolwelo ukugcina izinto ezibhakiweyo kunye. Ngokubanzi, sebenzisa amaqanda amathandathu ngekomityi nganye (128 gram) yomgubo wekhokhonathi, kunye nekomityi enye eyongezelelweyo (237 ml) yolwelo.

Kuya kufuneka ukongeze iarhente enegwele, nangona oku kunokwahluka ngeresiphi.

Ngenxa yomahluko omkhulu phakathi kwengqolowa kunye nomgubo wekhokhonathi, kunokuba ngumbono olungileyo ukusebenzisa iiresiphi esele zenziwe ziyilelwe umgubo wekhokhonathi endaweni yokuzama ukutshintsha eyakho.

Umgubo wekhokhonathi ngumgubo ongenagluten owenziwe ngenyama yekhokhonathi. Iiresiphi ezisebenzisa umgubo wekhokhonathi endaweni yomgubo wengqolowa zinokufuna ukuguqulwa okunzulu ukufezekisa iziphumo ezifanayo.

11. Iiflethi zeNut

Imifuno, okanye ukutya kwamandongomane, kukukhetha umgubo ongenagluten owenziwe ngamandongomane aluhlaza agalelwe kumgubo ocoliweyo.

Bakhethe kakuhle ukongeza ifayibha, iiprotein kunye namafutha asempilweni kwiiresiphi ezibhakiweyo. Kananjalo banencasa eyahlukileyo ngokuxhomekeke kuhlobo lwe nut.

Eyona mifutyana ixhaphakileyo yile:

• Iamangile
• IPecan
• IHazelnut
• Walnut

Ukuphinda-phinda ukwakheka okufanayo komgubo wengqolowa kwimpahla ebhakaweyo, kuya kufuneka usebenzise umgubo wenathi kunye nezinye iintlobo zomgubo kunye / okanye amaqanda. Kuya kufuneka ukongeza iarhente enegwele.

Imigubo yeenut iyahluka kwaye inokongezwa kakhulu kwiipayi, iimuffins, iikeyiki, iikeyiki kunye nesonka.

Gcina umgubo wenathi kwisikhenkcezisi okanye kwifriji, njengoko zinokonakala ngokulula.

Imixube yeenut yenziwa ngomhlaba, amandongomane aluhlaza. Bafuna ukongezwa kwezinye iintlobo zomgubo okanye amaqanda, njengoko bengaboneleli ngolwakhiwo lweempahla ezibhakiweyo ngokufanelekileyo njengomgubo wengqolowa.

12. Ukudityaniswa komgubo ohlukileyo

I-Gluten- okanye i-flour-free free flours blends yindlela efanelekileyo yokuthatha uqikelelo ekusebenziseni indawo eyahlukileyo yomgubo.

Xa utshintshisa umgubo wokuzinyusa nezinye iintlobo zomgubo, imveliso yokugqibela inokwahluka kunoko ubukulindele okanye iziphumo zakho zingangqinelani.

Sebenzisa indibaniselwano okanye umxube weentlobo ezahlukeneyo zomgubo kunokukunceda uqinisekise ubume obufanelekileyo, ukunyuka kunye nokunambitheka kweresiphi yakho ngalo lonke ixesha usenza.

Ngokwesiqhelo le mixube yomgubo yenzelwe ukulinganisa umgubo wokutya wonke. Ke, kusenokwenzeka ukuba ufuna iarhente enegwele ukuqinisekisa ukuba umxube wakho uziphatha njengomgubo wokuzinyusa.

Imixube yomgubo esele yenziwe yenziwe iya ifumaneka kwiivenkile ezinkulu ezininzi, okanye, ukuba uziva ulinga, ungazama ukuzenzela.

Ukusebenzisa umxube owenziwe kwangaphambili okanye owenziwe ngomnye umgubo unceda ukuqinisekisa ukuhambelana okungakumbi kwimigudu yakho yokubhaka umgubo.

Umgca osezantsi

Zininzi iindlela onokukhetha kuzo endaweni yomgubo wengqolowa ozivuselelayo xa ungenawo ngesandla, kufuneka ulungiselele iresiphi yokungezwani komzimba okanye ufuna ukonyusa umxholo wesondlo weresiphi yakho.

Uninzi lwezi zinto zithatha indawo ziya kufuna ukusetyenziswa kwearhente enegwele ukunceda iimpahla zakho ezibhakiweyo zikhule ngokufanelekileyo.

Iiflour ezininzi ezingenagluten zisetyenziswa kakuhle xa zidityaniswe nezinye iindlela zokulinganisa ubunjani, ukunyuka kunye nencasa yeempahla ezibhakiweyo ezenziwa ngengqolowa.

Umgangatho wokufuna ukwazi kunye nomonde uyacetyiswa kulingo njengoko ujonga ezi ndlela zahlukeneyo.

Ukuba iimvavanyo zokubhaka ayiyindebe yakho yeti, umxube osele wenziwe womnye umgubo kunokuba yeyona ndlela ilula.