Izindlela zokupheka ezingenayo i-gluten zazo zonke izinhlobo zokunambitheka: umhlahlandlela ophelele wokudla kahle ngenkathi unesifo se-celiac

Ukuphila ngaphandle kwe-gluten sekuvamile—ngokoqobo—kubantu abaningi. ESpain, Ukusabalala kwesifo se-celiac cishe ku-2% wabantuLokhu kumelela abantu abaphakathi kuka-450.000 no-900.000 abathintekile yisifo se-celiac noma izifo ezihlobene naso. Kungenzeka kakhulu ukuthi othile emndenini wakho, emsebenzini, noma phakathi kwabangane bakho kudingeka aqaphele i-gluten.

Isici esihle ukuthi, uma kwenziwa kahle, Ungaphila impilo evamile ngokuphelele ngenkathi ulandela ukudla okuqinile okungenagluten.Ekuqaleni, ushintsho lungase lubonakale luthusa, ikakhulukazi uma uthanda isinkwa, i-pasta, noma amaswidi endabuko, kodwa ngolwazi oluncane, ukuhleleka okuthile, kanye nezindlela zokupheka ezinhle, ukudla okungenagluten kungahlukahluka, kwenziwe ekhaya, kube mnandi, futhi, kungani kungenjalo, kube nokudala kakhulu kunangaphambili.

Iyini isifo se-celiac futhi kungani i-gluten iyinkinga?

Isifo se-Celiac yisifo esibangelwa amasosha omzimba lapho umzimba ukhula khona ukuzwela okungapheli ku-glutenI-Gluten yiqembu lamaprotheni atholakala kokusanhlamvu okuthile; kubantu abanesifo se-celiac, ukudla kwayo kubangela ukusabela kokuvuvukala emathunjini amancane.

Lokhu kusabela kuhumusha kube yi- ukuvuvukala okungapheli kwe-mucosa yamathumbuLesi simo silimaza futhi siqede i-intestinal villi, okuyiyona ebangela ukumunca izakhamzimba. Uma la ma-villi ewohloka, ukumuncwa kwamavithamini, amaminerali, amafutha, nezinye izakhamzimba kuyaphazamiseka, okunemiphumela engaba phakathi kwe-anemia engapheli kuya ekungondleki kahle, izinkinga zamathambo, ukukhathala okukhulu, noma izinkinga zokugaya ukudla ezikhathazayo kakhulu.

Isifo se-Celiac singavela nganoma yisiphi isikhathi empilweni: ebuntwaneni (ngemuva kokufakwa kwe-gluten)Kungavela lapho umuntu esemdala noma ngisho nalapho esekhulile. Ngezinye izikhathi kubonakala ngezimpawu ezicacile zokugaya ukudla (uhudo, ubuhlungu besisu, ukuqunjelwa), kodwa ngezinye izikhathi kubonakala ngezimpawu zangaphandle kwamathumbu (ukukhathala, izinguquko zesikhumba, ukwehla kwesisindo, ukucasuka…) noma ngisho buthule.

Okwamanje, awukho umuthi owelapha isifo se-celiac. Ukwelashwa okusebenzayo kuphela susa ngokuphelele i-gluten ekudleniNgaphandle kokukhetha futhi njalo. Uma ukudla okungenagluten kulandelwa ngokuqinile, izimpawu ziyaphela, amathumbu ayavuseleleka kancane kancane, futhi ingozi yezinkinga iyancipha kakhulu.

Itholakala kuphi i-gluten nokuthi ukudla kuhlukaniswa kanjani ngokwezigaba

Ukuze uhlele i-pantry yakho kanye nemenyu yansuku zonke, kuyasiza kakhulu ukuhlukanisa ukudla ngokwezinga lokuqukethwe kwe-gluten. Lokhu kwenza ukuhlela, ukuthenga, nokugwema amaphutha, uma kwenzeka kumuntu onesifo se-celiac, kungaba nemiphumela emibi naphezu kokubonakala sengathi kuncane okungafanele kwenziwe.

Ngokwendlela engokoqobo, singahlanganisa imikhiqizo ibe izigaba ezintathu eziyinhloko: okuvunyelwe, okuyingozi, kanye nokungavunyelweNgaphezu kwalokho, kungenzeka ukuthi ukungcoliswa kwezicubu ngesikhathi sokucubungula kuyasebenza, into engenakulibaleka esifweni se-celiac.

Ukudla okuvunyelwe: isisekelo esiphephile sokudla okungenagluten

Ukudla okuvunyelwe yilabo Azinawo i-gluten ngokwemvelo futhi azinawo ubungozi bokungcola. (ikakhulukazi uma uzithenga zisanda kucutshungulwa futhi zingakacutshungulwa). Lokhu kufanele kube yingxenye enkulu yokudla kwakho kwansuku zonke:

• Amafutha emifino azo zonke izinhlobo (umnqumo, i-sunflower, ummbila, njll.).
• Amafutha ezilwane emvelo kanye nebhotela lendabuko.
• Ama-olive, anomgodi, angenamgodi noma agcwele i-anchovy, uma nje ebhalwe ukuthi awana-gluten.
• Ama-pickle alula, angenasoso noma izembozo ezingavamile.
• Amaqanda anoma yiluphi uhlobo.
• Izithambisi ezifana noshukela, uju noma okufanayo, uma nje zingenazo izinongo ze-gluten.
• Ama-infusion ahlanzekile (i-chamomile, itiye, i-pennyroyal, i-rooibos…) ngaphandle kwezingxube ezisolisayo.
• Ushizi wemvelo kanye nemikhiqizo yobisi (ubisi, iyogathi yemvelo, ushizi osuqediwe noma omusha), hlola njalo ilebula ukuze ubone ukuthi unawo yini ukunambitheka.
• Imifino eyomile kanye ne-pulses: ubhontshisi, amalentili, ubhontshisi, ubhontshisi, njll.
• Impuphu ye-cocoa emsulwa ngaphandle kofulawa owengeziwe.
• Okusanhlamvu okuphelele okungenagluten: ilayisi, ummbila, i-quinoai-amaranth, i-millet, i-sorghum, i-teff kanye ne-buckwheat.
• Inhlanzi entsha noma eqandisiwe kanye nokudla kwasolwandle ngaphandle kokugaywa.
• Izinongo ezilula kanye nosawoti ovamile.
• Imifino ecoliwe, imifino noma amazambane, uma nje lokho Ungasebenzisi izithambisi noma amasoso aqukethe i-gluten.
• Izithelo nemifino emisha yazo zonke izinhlobo.
• Amantongomane aluhlaza anamagobolondo noma angenawo, kungcono angaxutshwa nokudla okuthosiwe noma okumbozwayo.
• Imvubelo ethile efanelekile kubantu abanesifo se-celiac.

Ngalolu hlu, usuvele usungahlela ukudla okuphelele kakhulu. Isihluthulelo siku khetha imikhiqizo emisha nengacutshungulwanga kahlelapho ingozi ye-gluten efihliwe incane khona, bese ugcina imikhiqizo epakishiwe ngezikhathi ezithile, uhlola njalo amalebula ayo.

Ukudla okungase kube ne-gluten noma okungcolisiwe

Lokhu kufaka phakathi imikhiqizo engase ibe ne-gluten ekwakhiweni kwayo, noma Banengozi enkulu yokuthi bahlukunyezwe yizifo ezithelelanayo emafektri (ngenxa yokwabelana ngemigqa yokukhiqiza nemikhiqizo equkethe i-gluten). Lokhu ngokuvamile ukudla okubonakala kungenangozi, kodwa kudinga ukufundwa ngokucophelela kwamalebula:

• Ezinye izinhlobo zamafutha kanye namafutha athile ezilwane acutshunguliwe.
• Imikhiqizo ethile yobisi enongiwe noma leyo enezithako ezengeziwe.
• Imifino ecutshunguliwe (eqandisiwe ngamasoso, okhilimu abalungisiwe, izitsha zokugcina ezinamafutha amancane…).
• Inyama ecutshunguliwe: amasoseji, ama-cold cuts, ama-hamburger alungisiwe, inyama e-deli…
• Ufulawa we-legume ocutshungulwa emafektri asebenza futhi nokolweni noma okunye okusanhlamvu okuqukethe i-gluten.
• Imvubelo eyomisiwe engenagluten engaqinisekisiwe.
• Inhlanzi elungisiwe noma ephekiwe ngesinkwa, izinti ze-surimi nezinto ezifanayo.
• Ushukela kanye nezinto ezinambithekayo noma ezinongiwe.
• Izingxube zama-dessert (ama-flan, ama-custard, ama-pudding, njll.).
• Izithelo zifakwe kusiraphu, zifakwe amaswidi noma zicutshungulwe ngezithako zokuziqinisa.
• Ufulawa wokusanhlamvu ohlukahlukene uma kungacaciswanga ngokucacile ukuthi awunayo i-gluten.
• Ama-granita, ama-ayisikhilimu ezimboni kanye nama-popsicle anamabhisikidi, i-wafer noma izithasiselo.
• Amasosi ezimboni ngokujwayelekile: i-soy sauce, isoso ye-béchamel elungisiwe, ukugqoka isaladi, amasoso e-barbecue, njll.

Kuyo yonke le mikhiqizo, kubalulekile Bheka uphawu "olungenayo i-gluten" noma uphawu lokusanhlamvu oluhlanganisiwe.Uma ungaqiniseki, inkambo ehlakaniphile kakhulu yokwenza ukukhetha enye indlela noma ukulungiselela uhlobo olwenziwe ekhaya, ulawule ngokucophelela izithako.

Ukudla okungavunyelwe: lokho okumele kususwe ngokuphelele

Isigaba sesithathu sihlanganisa ukudla okuqukethe i-gluten ekwakhiweni kwakho futhi ngenxa yalokho, Kumelwe basuswe ngokuphelele ekudleni komuntu onesifo se-celiac."Okuncane nje" noma "usuku olulodwa luwusuku olulodwa" akwamukeleki: esifweni se-celiac, ukweqa ukudla kusho ukulimaza amathumbu futhi.

• Konke okuvela kukolweni ngezindlela ezahlukene: isinkwa, amakhukhi, ama-pastries, ubhiya, ufulawa ovamile, i-pasta kakolweni, njll.
• Okusanhlamvu kanye nokolweni okungamanga okuqukethe i-gluten: ukolweni othambile, ukolweni we-durum, i-farro, isipelingi, ibhali, i-rye, i-kamut kanye ne-triticale.
• Amalungiselelo atholakalayo: okusanhlamvu kwasekuseni okune-malt, okukhishwe kwi-malt kanye namasiraphu, i-bulgur, i-frik (ukolweni oluhlaza oqoshiwe), i-greunkern kanye nemikhiqizo efanayo.
• Ama-oats angaqinisekisiwe ukuthi awana-gluten (ama-oats afanelekile kumele abhalwe ngokucacile, ngoba avame ukungcoliswa ukolweni ngesikhathi sokucubungula).

Kungakhathaliseki ukuthi kusezitolo zokudlela, emakhaya abangani, noma emicimbini, kubalulekile ukukhumbula lokho Noma yikuphi ukudla okubhakiwe noma okubhakiwe, inhlama ye-pizza yendabuko, izisekelo zephayi zohlobo lwamabhisikidi, noma ukudla okulula okuthile ngokuvamile kuqukethe ukolweni.Uma ungabaza, kungcono ukubuza, futhi uma kungacaci, yithi cha.

Indlela yokubona i-gluten efihliwe kumalebula

Nakuba imboni yokudla iya ngokuya iqaphela lolu daba, iqiniso liwukuthi Akulula ngaso sonke isikhathi ukubona ngokushesha ukuthi umkhiqizo ulungele yini abantu abanesifo se-celiacYingakho kungumqondo omuhle ukuthuthukisa "iso lomtholampilo" uma kukhulunywa ngamalebula.

Into yokuqala okufanele uyenze ukubheka ilebula ethize engenalo i-gluten noma uphawu lokusanhlamvu oluhlanganisiwe. Uma lungekho, kuzodingeka ubuyekeze ngokucophelela uhlu lwezithako. Inkinga iwukuthi, esikhundleni sokumane ubhale amaqanda amhlophe njenge-"gluten," Amalebula amaningi asebenzisa amagama ajwayelekile noma izithasiselo ezingase zivele kokusanhlamvu okuqukethe i-gluten..

Amanye amagama okufanele asiqaphelise yilawa:

• Isitashi, ufulawa, iphrotheni yemifino noma iphrotheni e-hydrolyzed ngaphandle kokucacisa imvelaphi.
• I-malt, i-malt extract noma isiraphu ye-malt.
• I-semolina ejwayelekile noma izitashi eziguquliwe, ikakhulukazi lezo eziqoqwe ngaphansi kwamakhodi E14##.
• Ngokuqondile, izithasiselo ezifana nalezi: E-1404 (isitashi esi-oxidized), E-1410 (i-monostarch phosphate), E-1412 (i-distarch phosphate), E-1413 (i-phosphate yesitashi esi-phosphated), E-1414 (i-acetylated starch phosphate), E-1420 (isitashi esi-acetylated), E-1422 (i-acetylated distarch adipate), E-1440 (isitashi esi-hydroxypropyl) noma E-1442 (i-hydroxypropyl distarch phosphate) kanye ne-E-1450 (isitashi esi-octenyl succinate).

Uma eziningana zalezi zingxenye zivela ohlwini lwezithako futhi imvelaphi yazo ingachazwanga, kungcono ukuthi Ungathathi izingozi bese ubheka enye indlela enelebula elicacileNamuhla kunemikhiqizo efanayo kakhulu esho ngokusobala ukuthi ayinayo i-gluten.

Ukupheka okungenagluten ekhaya: amathiphu ayisisekelo

Uma uzopheka ukudla okungenagluten, kungakhathaliseki ukuthi unesifo se-celiac noma ngoba uhlala nomuntu onesifo se-celiac, kunemibono emithathu okufanele uyikhumbule: Gwema ukungcoliswa okuxubile, funda amalebula ngokucophelela, futhi ufunde ukusebenzisa ufulawa ohlukileNjengoba lokho kuhlanganisiwe, ukupheka okungenagluten akusaseyona inkinga yekhanda.

Ngokuphathelene nokungcoliswa okuxubile, kubalulekile ukuthi:

• Sebenzisa amabhodi okusika, imimese kanye nezitsha ezihlanzekile ngokuphelele, ngaphandle kwezinhlamvu zikafulawa noma imvuthuluka.
• Uma kungenzeka, bhukha i-toaster kanye nezitsha ezithile zemikhiqizo engenayo i-gluten kuphela.
• Hlanza kahle amatafula, izindwangu kanye nezindawo lapho kuphathwa khona isinkwa noma ufulawa oqukethe i-gluten.
• Gcina izithako ezifanele ezitsheni ezivaliwe. kuhlukaniswe nofulawa nemikhiqizo ye-gluten.

Ngokuphathelene nofulawa, umhlaba ongenawo i-gluten mkhulu kakhulu: ufulawa welayisi, ufulawa wommbila, ufulawa wama-alimondi, ufulawa we-chickpea, ufulawa we-buckwheat, ufulawa wamabele, izingxube ezithile zesinkwa noma ama-pastries, njll. Ngayinye inikeza ukuthungwa okuhlukile futhi, ngezinye izikhathi, Ukuhlanganiswa kwezinhlobo eziningana kwenza inhlama ifane kakhulu nenhlama kakolweni.Ngezinkwa nama-pastries, kuvame ukusebenza kahle ukuxuba isitashi (ummbila, amazambane) nelayisi eliphelele noma ufulawa we-buckwheat.

Ngaphandle kokupheka ekhaya, abantu abaningi bafuna izinketho ngaphandle kwekhaya. Emadolobheni amakhulu njengeBarcelona, ​​​​ungathola Izindawo zokudlela ezinemenyu ephelele engenayo i-glutenlapho belungiselela khona izitsha kusukela ekuqaleni ngezithako eziqinisekisiwe kanye nokulawula okuphezulu kokungcoliswa okuxubile. Ziyindlela enhle yokwabelana ngokudla ngaphandle ngaphandle kokukhathazeka ngayo yonke imininingwane.

Izidlo zokudla ezingenayo i-gluten kanye neziqalo zokudla

Izidlo ezidliwayo zingenye yezindawo lapho isinkwa, ama-canapé, noma i-toast ziphuthelwa khona kakhulu… kodwa kunezinketho ezimnandi ezingasetshenziswa Bayigwema ngokuphelele i-gluten ngaphandle kokuyeka ukudla okulula.Imibono emibili ephelele yokumangaza emibuthanweni yizinkomishi ezincane zikakhilimu kashizi kanye ne-Genoese farinata noma i-fainá.

Izinkomishi ezincane zekhilimu kashizi we-Manchego ene-tapenade yomnqumo omnyama

Lesi siqalisi siyinhlanganisela ephumelela kakhulu ukhilimu, ukunambitheka okunamandla koshizi kanye nokuthinta okunosawoti kwama-oliveKubantu abangaba ngu-4 udinga cishe u-120g weshizi we-Manchego, u-240g wekhilimu owuketshezi, u-40g we-tapenade ye-olive emnyama, utamatisi we-cherry, amaqabunga e-basil, upelepele omnyama kanye ne-extra virgin olive oil.

Qala ngokugaya ushizi weManchego bese ufudumeza ukhilimu ebhodweni elinopelepele ukuze unambitheke. Uma kushisa, engeza ushizi ogayiwe bese upheka emlilweni ophakathi, uvuselele kahle cishe imizuzu emithathu kuze kube yilapho uba mnandi. ukhilimu obushelelezi ngaphandle kwezigaxaLe ngxube ihlukaniswe yaba yizingilazi ezincane bese ishiywa ukuze iphole.

Kwenye imbiza, bilisa amanzi bese usebenzisa ummese obukhali, ushaya isiphambano phansi kotamatisi ngamunye we-cherry. Zihlanze imizuzwana embalwa, uzihlubule, bese ubeka eyodwa phezu koshizi okhilimu engilazini ngayinye encane. Faka ithisipuni le-tapenade kutamatisi ngamunye, uhlobise ngeqabunga le-basil elisha, bese uthela ngamafutha omnqumo amancane. Kuyisidlo esikhangayo kakhulu, esinokunambitheka okunamandla futhi asinayo i-gluten nhlobo..

I-Genoese farinata noma i-fainá enofulawa we-chickpea

I-Farinata, eyaziwa nangokuthi i-fainá, uhlobo lwe- ikhekhe elincane elenziwe ngofulawa we-chickpea Kuvamile kakhulu e-Italy nakwamanye amazwe aseLatin America. Kuyisisekelo esihle kakhulu sokukhonza njengesidlo sokudla okulula, njengesinkwa esiyisicaba, futhi akunawo nhlobo ama-gluten.

Kubantu ababili, uzodinga cishe amagremu ayi-100 kafulawa we-chickpea, ama-300ml amanzi, amagremu angama-40 kawoyela womnqumo ongeziwe, amagremu ama-4 kasawoti, upelepele omnyama kanye nanoma yiziphi izinongo noma amakhambi owathandayo (igalikhi egayiwe, i-oregano, i-thyme, ushizi ogayiwe, njll.).

Kungcono ukuthi inhlama ilungiswe amahora ambalwa kusengaphambili. Beka ufulawa we-chickpea esitsheni bese ufaka amanzi kancane kancane ngenkathi uvuselela nge-whisk ukuze ugweme ukuqunjelwa. Ingxube kufanele ibe uketshezi kakhulu, njenge-crepe batter.Mboza bese uyivumela iphumule amahora amane kuya kwayisishiyagalombili ekamelweni lokushisa, uvuselela ngezikhathi ezithile.

Uma ingxube isiphumulile, fudumeza ihhavini kuze kufike ekushiseni kwalo okuphezulu ngepani eliyinsimbi noma isitsha esingangeni kuhhavini, esingaba ngu-25 cm ububanzi, esivele singaphakathi. Faka usawoti engxubeni, uvuselele futhi, uthele amafutha epanini elishisayo, bese uthela ngokushesha ingxube ye-chickpea phezulu. Fafaza ngopelepele, usawoti, kanye nezinongo ozikhethile, bese ubhaka engxenyeni engezansi yehhavini cishe imizuzu engama-20-25, kuze kuphekwe kahle. imiphetho kufanele ibe nsundu kahle futhi iqineEkugcineni, iyashiswa imizuzu embalwa eshalofini eliphezulu. Iphakelwa ishisa kakhulu, inqunywe yaba izingxenye.

Izifundo zokuqala ezingenayo i-gluten: ubhontshisi, okusanhlamvu okuhlukile kanye ne-pasta

Izinkundla zokuqala ziyindawo efanelekile yokudlala ngayo ubhontshisi, okusanhlamvu okungenagluten kanye nemifinoKusukela ezitshulwini zendabuko kuya kumasaladi afudumele noma izindlela zokupheka eziphefumulelwe yi-Asia, kunezinketho zazo zonke izinhlobo zokudla, ngaphandle kokulahlekelwa ukolweni nhlobo.

Ama-lentile aphekiwe ngaphandle kwamafutha engeziwe

Ama-lentile ayisidlo sakudala esingasoze sahluleka, futhi kulula kakhulu ukuwashintsha. Le nguqulo ilungiswa ngaphandle kwamafutha engeziwe, ithembele emifinweni ukuze ifinyelele ukuthungwa okukhilimu kanye nokunambitheka okucebile ngaphandle kokusebenzisa inyama ecutshunguliwe. Cishe ngeziphakeli eziyisithupha, uzodinga cishe 350 g we-lentile ensundu, izingcezu ezimbili zikagalikhi, iqabunga elilodwa le-bay, u-anyanisi owodwa, izaqathi ezintathu, upelepele obomvu omncane, upelepele oluhlaza owodwa, umhluzi wamanzi noma wemifino, ithisipuni elilodwa le-paprika emnandi, usawoti kanye nopelepele.

Ngemva kokuhluba nokuhlanza imifino, nokususa imbewu kupelepele, yibeke yonke ku-pressure cooker kanye ne-lentile (ngaphandle kokucwilisa ngaphambili), iqabunga le-bay, kanye ne-paprika. Mboza ngamanzi, umhluzi, noma ingxube yakho kokubili, vala i-pressure cooker nge-valve ngokucindezela okuphezulu, futhi lapho ingcindezi ikhuphuka, Pheka cishe imizuzu eyi-15 ekushiseni okuphakathi nendawo okuphezuluEbhodweni lendabuko, isikhathi sokupheka singaba yimizuzu engama-50, ngesembozo, silungisa uketshezi uma kudingeka.

Uma sekuphekiwe, vumela i-pressure valve ikhululeke ngokwemvelo, vula imbiza, bese ususa yonke imifino. Yigcobe ngomhluzi wokupheka kuze kube bushelelezi, bese udlulisa i-puree ngesihlungo ukuze ibe bushelelezi nakakhulu. Buyisela i-puree ebhodweni nama-lentile, ungeze usawoti kanye nopelepele, bese ubilisa ekugcineni. Umphumela uba amalentili ajiyile, amnandi angenayo nhlobo i-gluten namafutha ezilwane..

Isaladi ye-chickpea ne-millet eyosiwe

Uma ufuna isidlo esiphelele kodwa esilula, le saladi ihlanganisa ama-chickpeas athosiwe Kugcwele ukunambitheka kwe-millet, okusanhlamvu okungenagluten enikeza ama-carbohydrate ayinkimbinkimbi. Kubantu ababili, sebenzisa cishe amagremu angu-400 e-chickpeas aphekiwe, ingilazi ephakathi ye-millet, izaqathi ezimbili, utamatisi we-cherry owuthandayo, i-parsley entsha, uwoyela womnqumo, usawoti, kanye nezinhlobonhlobo ezinhle zezinongo: i-cumin egayiwe, i-paprika emnandi neshisayo, igalikhi egayiwe, upelepele, kanye ne-splash yesoya sauce engenayo i-gluten.

Okokuqala, hlanza kahle i-millet bese uyibeka ebhodweni elinamanzi aphindwe kabili. Bilisa, engeza usawoti, wehlise ukushisa, umboze, bese uyivumela ibile imizuzu engaba ngu-20, kuze kube yilapho ithambile. ukumunca lonke uketshezi bese kuhlala kukhululekileIhlungwa ngefoloko bese ibekwa eceleni.

Khipha amanzi bese ugeza ama-chickpeas ukuze ususe uketshezi olufakwe emathinini, womise ngokucophelela, bese uwapheka epanini ngamafutha amancane. Bese ufaka usawoti, upelepele, izinongo, kanye nesoso yesoya encane. Pheka ekushiseni okuphakathi kuze kube nsundu ngegolide futhi kube nephunga elimnandi kakhulu. Okwamanje, geza bese ukhipha izaqathi, uzigaye noma uzinqume zibe yizinti, bese usika utamatisi we-cherry.

Ukuze kuhlanganiswe isidlo, izitsha ngazinye ziphakelwa nengxenye ye-millet, enye ye-chickpeas, izaqathi, notamatisi. Kuqedwa nge Fafaza iparsley entsha eqoshiwe phezulu bese uthela ngamafutha omnqumo e-extra virginKuyisidlo sokuqala esigcwalisa kakhulu, esigcwele i-fiber, iphrotheni yemifino futhi sifaneleka ngokuphelele kubantu abane-celiac.

I-Yakisoba nenyama nemifino kusetshenziswa ama-noodle angenayo i-gluten

Ukudla kwase-Asia kuyigolide lokudla okungenagluten, inqobo nje uma ukhetha amasoso ne-pasta ngokuhlakanipha. Nansi indlela yokulungisa I-stir-fry yesitayela se-Yakisoba enama-noodle angenayo i-glutenKuhlanganiswe nengulube yase-Iberia kanye nemifino eminingi. Uma ukhonza kabili, sebenzisa cishe ama-noodle angenayo i-gluten angu-200g, ingulube engu-150g, ama-broccoli florets ayisishiyagalombili, ucezu lwe-leek oluyi-4cm, amakhowe angu-100g, upelepele oluhlaza wase-Italy owodwa, izipuni ezintathu zamafutha omnqumo, izipuni ezine zesoya sauce engena-gluten, u-400ml wesitokisi semifino, imbewu yesesame kanye nama-flakes e-katsuobushi ukuze ufafaze.

Sika i-bell pepper kanye ne-leek zibe yizicucu ezincane bese upheka ngokushisa okukhulu epanini lokuthosa elikhulu noma elokuthosa elinama-olive oil, futhi uma uthanda, amaconsi ambalwa kawoyela we-sesame. Uma eqala ukuba nsundu, engeza ama-broccoli florets ahlukaniswe phakathi, ihlombe lengulube eliqoshiwe, kanye namakhowe aqoshiwe. Pheka konke ndawonye kuze kube yilapho Vumela imifino nenyama kuthathe umbala.

Kuleli qophelo, engeza isosi yesoya ukuze imboze zonke izithako kahle, bese ufaka umhluzi wemifino bese ubilisa ekushiseni okuphezulu. Ngokwehlukana, pheka ama-noodle angenayo i-gluten isikhathi esibekiwe (ngokuvamile imizuzu emithathu kusukela lapho amanzi ebila). Wakhiphe amanzi bese uwafaka ku-wok, uwavumele Pheka konke umzuzu owodwa ukuze uhlanganise ukunambitheka..

Ukuze ukhonze, hlukanisa ama-noodle nenyama nemifino ezitsheni ezijulile, ufafaze imbewu yesesame nama-flakes e-katsuobushi, anezela ukunambitheka okukhethekile kwentuthu. Kuyindlela enhle yokujabulela isidlo se-pasta esingenayo i-gluten esinoshintsho oluhlukile ngokuphelele kuhlobo lwakudala.

Ukudla okuyinhloko okungenagluten: kusukela elayisi elibhakiwe kuya epizza yenkukhu

Izifundo eziyinhloko ngokuvamile ziyizinkanyezi zombukiso, futhi lapha inhloso ukukhombisa lokho Asikho isidingo sokusebenzisa ufulawa kakolweni, ukwenza isinkwa, noma inhlama yendabuko Ukujabulela. Kusukela esitsheni selayisi esibhakiwe kahle kuya ku-sirloin steak ene-quince sauce, kunezinketho eziningi.

Ilayisi elibhakiwe noshizi kanye nenyama

Ilayisi ngokwalo alinayo i-gluten, ngakho-ke lenza isisekelo esihle sokudla okuyinhloko. Kulokhu, isidlo selayisi esibhakiwe ngokuphelele siyalungiswa nge ubhontshisi, izimbambo zengulube, isoseji ye-bacon kanye ne-anyanisiKubantu abangaba bane, sebenzisa indebe eyodwa yelayisi eliyindilinga, izinkomishi ezimbili zesitokwe, ithini elilodwa lama-chickpeas aphekiwe, amagremu angu-200 katamatisi oqoshiwe, amasoseji amabili egazi lika-anyanisi, izingcezu ezine zebhekoni, amagremu angu-400 embambo yengulube, utamatisi omusha owodwa, ikhanda elilodwa likagalikhi, usawoti, amafutha omnqumo kanye nesafroni ethosiwe.

Isinyathelo sokuqala ukushisa umhluzi osuka esitsheni bese ulungisa usawoti, ufaka i-saffron. Uma usebenzisa amazambane, wahlube, uwasike abe yizicucu ezincane, bese uwathosa kancane, aze aqale ukuba nsundu, njengoba Bazoqeda ukupheka kuhhaviniBazigodlile.

Izimbambo kanye nebhekoni kugaywa usawoti kusengaphambili bese kunqunywa; amasoseji egazi ayahlatshwa ukuze angaqhumi. Esitsheni se-casserole esingangeni kuhhavini, ibhekoni, izimbambo, kanye namasoseji egazi kunsundu ngamafutha amancane. Uma sezishisiwe kahle, ziyasuswa, futhi kumafutha afanayo, utamatisi ochotshoziwe uyaphekwa nama-chickpeas akhishwe amanzi kanye nelayisi. Ingxube ishiywa ibile imizuzu emibili noma emithathu.

Inyama ibe isibuyiselwa esitsheni se-casserole kanye namazambane kanye notamatisi omusha oqoshiwe, kubekwe lonke ikhanda likagalikhi phakathi nendawo. Ngaphambi nje kokulifaka kuhhavini, kuthelwa isitokwe esishisayo, kusetshenziswa umthamo ophindwe kabili wezayisi. Libhakwa ku-220°C (425°F) cishe imizuzu engama-20, kuze kube yilapho ilayisi seliphekiwe. Ngemva kokuphumula isikhashana kwemizuzu emi-3-5, liyaphakelwa. Inamandla, yendabuko kakhulu, futhi ifaneleka kahle uma zonke izithako zingenayo i-gluten..

I-pizza ye-Socca enesisekelo sikafulawa we-chickpea

Kulabo abaphuthelwa yi- i-pizza eyenziwe ekhaya Kodwa uma bengafuni ukusebenzisa ufulawa oxubile, i-socca (efana ne-farinata) iyindlela engcono kakhulu. Isisekelo esincane senziwe ngofulawa we-chickpea, amanzi, uwoyela nezinongo kuphela, lapho ubeka khona izithako ozithandayo kakhulu.

Kubantu ababili, isisekelo senziwe nge-140g kafulawa we-chickpea, ama-200g amanzi, ama-15ml kawoyela womnqumo, ama-2g kasawoti, ama-herbes de Provence, i-basil eyomisiwe, kanye nopelepele. Hlanganisa zonke izithako uze uthole inhlama ebushelelezi, egeleza kancane, futhi uma kungenzeka, Yiyeke iphumule imizuzu engama-30 kuya kwengama-60 imboziwe.

Shisa ihhavini ku-220°C (425°F) bese ulungisa ithreyi yokubhaka yensimbi (isibonelo, cishe amasentimitha angu-36 x 25/14 x 10). Thela inhlama ethreyini bese uyisakaza ibe ungqimba oluncane. Bhaka imizuzu engu-8-10 kuze kube yilapho iqala ukuba nsundu, bese uyisusa kuhhavini. Faka isosi katamatisi noma i-passata phezulu, ucezu lwethanga, ama-olive amnyama aqoshiwe, ushizi (i-mozzarella entsha noma i-Emmental), kanye nezinongo zokunambitha njenge-oregano nama-chives.

Iyabhakwa futhi kuze kube yilapho ushizi usunombala wegolide futhi isisekelo siqine. Ngale ndlela ufinyelela i-pizza engenayo i-gluten ngokuphelele, ecebile ngamaprotheni emifino futhi egcwalisa kakhulu, ilungele ukudla ngaphandle kwecala.

I-tenderloin yengulube ene-quince kanye ne-pine nut sauce

Uma ufisa isidlo senyama esinokunambitheka okuhlukile, le nyama yengulube ene-quince paste iyindlela enhle kakhulu ngaphandle kokumboza inyama ngofulawa. Kubantu ababili, uzodinga i-tenderloin eyodwa, u-anyanisi owodwa, kanye namagremu angaba ngu-150... quince jelly300 ml womhluzi wenkukhu, izingcezu ezine zegalikhi, uwoyela womnqumo, usawoti, upelepele, i-rosemary entsha kanye namakinati ephayini ongakukhetha.

I-sirloin inqunywa ibe ama-medallions anobukhulu obungamasentimitha amabili, inongwe ngosawoti nopelepele, bese ishiswa epanini ngamafutha ashisayo kanye nezingcezu zegalikhi ezihlutshiwe. Umqondo uwukuthi Shwilisa inyama kahle ngaphandle bese uyishiya ingaphekiwe ngaphakathi.Uma sekunsundu, susa i-sirloin kanye negalikhi (lahla igalikhi).

Epanini elifanayo, engeza amafutha amancane bese upheka u-anyanisi oqoshiwe kahle imizuzu engaba yishumi, kuze kube yilapho ukhanya. Bese ufaka i-quince paste eqoshiwe bese upheka kuze kuncibilike. Faka umhluzi wenkukhu bese uwuvumela ukuthi ubilise imizuzu embalwa ukuze wenze isoso ibe nkulu.

Ngaleso sikhathi, izindondo ze-sirloin zibuyiselwa epanini bese zishiywa ziphekwe cishe imizuzu emihlanu, isikhathi esanele nje Vumela inyama iqede ukupheka bese imunca isosoUkuze kube nokuthungwa okubushelelezi, isosi ingaxutshwa futhi ihlungwe ngaphambi kokufaka inyama. Ekugcineni, gcoba amantongomane ephayini epanini elihlanzekile bese uwafaka ngaphambi nje kokuphakela, kanye namahlumela ambalwa e-rosemary entsha.

Izitsha zokudla ezingaphandle ezingenayo i-gluten kanye nama-sauce enza umehluko omkhulu

Inkinga ngokuvamile akuyona into eyinhloko, kodwa amasoso kanye nezinto zokuhlobisa ezivame ukujiya ngofulawa kakolweni. Nge ezinye izindlela zokuqinisa amasoso Ungalungisa isosi ye-béchamel, amazambane abhakiwe anemibala, noma amasosi kashizi ngaphandle kokwesaba i-gluten.

Isosi ye-béchamel engenagluten enofulawa welayisi (i-komeko)

Isosi ye-Béchamel iyinto ethandwayo ekhishini emhlabeni jikelele, kodwa ngokwesiko yenziwa ngofulawa kakolweni. Kule nguqulo, ithathelwa indawo yi ufulawa welayisi wohlobo lwe-komekonomphumela ofana nokhilimu. Ezinkonzweni ezinhlanu uzodinga amagremu angu-60 ebhotela, amagremu angu-60 kafulawa welayisi, amagremu angu-500 obisi, usawoti, upelepele kanye ne-nutmeg encane.

Ncibilikisa ibhotela ebhodweni, engeza ufulawa welayisi bese upheka imizuzu embalwa, wakhe i-roux. Bese ufaka ubisi kancane kancane, uxube njalo, kuze kube yilapho zonke izigaxa zihlanganiswa futhi isoso liqine ngendlela oyithandayo. Uma inokuthungwa okufiswayoFaka usawoti, upelepele, kanye ne-nutmeg. Uma uhlela ukuyigcina, mboza indawo nge-cling film, uyicindezele ngqo phezu kwayo, ukuze uvimbele ukwakheka koqweqwe.

Amazambane e-Hasselback Abhakiwe

Amazambane e-Hasselback ayisidlo esingcono kakhulu esingadingi gluten: amazambane, ibhotela noma amafutha kanye nezinongo ezithileKumazambane amabili amakhulu, sebenzisa amaqabunga amane e-bay, amagremu angu-20 ebhotela, usawoti, upelepele, namafutha omnqumo.

Njengoba ihhavini lishisiwe ku-200°C (390°F), geza amazambane kahle bese uwawomisa. Sika kancane phansi kwebhatata ngalinye ukuze lime liqonde, bese usebenzisa izikebhe ezimbili zokhuni ezibekwe ohlangothini ngalunye, uzisike zibe zincane ngaphandle kokuzisika yonke indlela, ushiye amazambane enamathele phansi. Wabeke kuthreyi yokubhaka efakwe iphepha lesikhumba.

Beka amaqabunga e-bay phakathi kwamanye amashidi, wonge usawoti nopelepele, bese ufaka ibhotela elincane noma ugcobe ngamafutha. Bhaka ku-180°C imizuzu engama-35-45, kuze kube nsundu ngegolide. kube nsundu ngegolide ngaphandle futhi kube mnene ngaphakathiPhakathi nokupheka, ungazithela ngamafutha engeziwe uma uthanda. Uma sezikhishiwe kuhhavini, ungaziqeda nge-paprika, impuphu kagalikhi, amakhambi, noma ushizi oqoshiwe.

Isosi yoshizi olune olungenayo i-gluten

Isosi kashizi eyenziwe ekhaya ihambisana kahle ne-pasta, imifino, noma ngisho namazambane abhakiwe angenayo i-gluten. Kubantu abane, lungisa ingxube ene- Ushizi wohlobo lweParmesan ongu-75g, ushizi weMaasdam ongu-150g noma ofana nawo, u-150g weCheddar kanye no-75g weshizi oluhlaza okwesibhakabhaka, kanye no-200 ml wobisi, upelepele kanye ne-nutmeg.

Gaya wonke ushizi bese uwubeka ebhodweni bese ubisi lufakwa emlilweni ophansi, uvuselele ngezikhathi ezithile kuze kube yilapho kuncibilika ngokuphelele bese kuvela isosi ebushelelezi. Faka upelepele ne-nutmeg ukuze unambitheke bese ukhonza ngokushesha. Ukuze uthole isosi encane, unga... khulisa inani lobisi noma engeza ukhilimu omncanehlola njalo ukuthi zonke izithako zibhalwe ukuthi azina-gluten.

Amaswidi nama-dessert angena-gluten azo zonke izinhlobo zokunambitheka

Ukubhaka cishe yindawo lapho ukungabikho kukakolweni kubonakala khona kakhulu, kodwa kunezindlela eziningi kanye nofulawa okuvumela ukukhiqizwa kwezinto ezibhakiwe. Ama-muffin amahle kakhulu, amakhekhe nama-cookies angenawo ngisho nomncane we-glutenNazi iziphakamiso ezintathu zokuhlaba umxhwele izivakashi zakho ngesifo se-celiac (nesifo esingeyona i-celiac).

Ama-muffin angenayo i-gluten kanye ne-lactose

Kungcono kakhulu, zonke izithako kufanele zibe sezingeni lokushisa legumbi. Shaya amaqanda noshukela nge-whisk okungenani imizuzu engu-4-5, kuze kube yilapho ingxube ibushelelezi. ivolumu yayo iphindwe kathathu bese iba bushelelezi futhi iphaphathekileBese ufaka ubisi lwesoya, uwoyela kanye ne-lemon zest, ushaye kancane.

Kwesinye isitsha, hlanganisa ufulawa welayisi, i-cornstarch, i-baking powder, usawoti, nesinamoni (uma usebenzisa). Faka le ngxube engxubeni yamaqanda, ushaye ngesivinini esiphansi kuze kuhlangane, ngaphandle kokushaya kakhulu. Vumela inhlama iphumule, imboziwe, okungenani isigamu sehora (noma esiqandisini uma izohlala isikhathi eside).

Shisa ihhavini ku-220°C (425°F). Beka ama-muffin liners ethini lama-muffin bese uwagcwalisa, ushiye cishe isentimitha lesikhala phezulu. Ungafafaza ushukela omncane phezulu ukuze wenze uqweqwe. Bhaka ku-200°C (400°F) cishe imizuzu eyi-15, uwahlole ngasekupheleni. Mawaphole imizuzu embalwa ngaphambi kokuwadlulisela eshalofini lensimbi. Ziyaphakama zinde, ziphakeme, futhi akekho ongacabanga ukuthi azinawo i-gluten noma azinawo ubisi..

Ikhekhe likashokoledi elingenayo i-gluten elinama-alimondi agayiwe

Kubathandi beshokoledi, leli khekhe kumele ulizame. Ufulawa kakolweni ufakwa esikhundleni salo Ama-alimondi agayiwe, anezela ujusi kanye nokunambitheka okunamandlaUma unama-servings angaba yisishiyagalombili uzodinga amaqanda amane, u-200g kashukela, u-200g wetshokolethi emnyama, u-200g webhotela, u-100g wama-alimondi agayiwe, u-30ml webhrendi (ongakukhetha) kanye ne-cocoa emsulwa yokuyithulula.

Gcoba ibhodlela le-springform elingu-20cm ngebhotela, ugcwalise isisekelo ngephepha lokubhaka, bese uthela ufulawa we-cocoa emaceleni. Ncibilikisa ushokoledi nebhotela ndawonye, ​​kungaba ku-double boiler noma ku-microwave ngokushesha okukhulu, uxube kahle uze ube nokhilimu obushelelezi.

Hlukanisa amaqanda amhlophe nama-yolk. Shaya amaqanda amhlophe; uma eqala ukuphotha, kancane kancane engeza uhhafu woshukela kuze kube yilapho kwakheka iziqongo eziqinile. iqinile futhi iyacwebezela, imhlophe njengeqhwaAmaqanda ashaywa ngoshukela osele aze abe mhlophe futhi abe mhlophe; kule ngxube kunezelwa ama-alimondi agayiwe, ukhilimu kashokoledi nebhotela, kanye ne-brandy uma ifunwa.

Ekugcineni, hlanganisa amaqanda amhlophe ashaywe ngamaqoqo amaningana, usebenzisa ukunyakaza okugoqayo kancane ukuze ugweme ukuncibilikisa ingxube. Thela inhlama epanini elilungisiwe bese ubhaka ku-180°C (350°F) cishe imizuzu engama-35. Yivumele iphole okungenani amahora amane ngaphambi kokuyivula. Thatha isimo bese ulungisa i-crumb emanziNgaphambi nje kokukhonza, fafaza nge-cocoa emsulwa.

Amakhukhi e-almond avamile angenayo i-gluten

Amakhukhi e-almond ayisidlo sakudala esisekelwe kuso iqanda, ushukela kanye nama-alimondi agayiweIngena kahle ekudleni okungenagluten. Ngamayunithi angaba ngu-25, uzodinga amaqanda amabili, ushukela ongu-200g, usawoti omncane, i-zest yelamula elilodwa, usinamoni oqoshiwe ongu-2g, u-250g wama-alimondi oqoshiwe, kanye, uma uthanda, nama-wafer roll afanele.

Shisa ihhavini ku-170°C bese ubeka amathileyi okubhaka ngephepha lesikhumba noma omata be-silicone. Esitsheni, hlanganisa ushukela ne-lemon zest, isinamoni, nosawoti, uzihlikihle kancane ukuze usakaze ushukela. hlangana kahle nephunga le-citrusEngeza ama-alimondi agayiwe bese uphula noma yiziphi izigaxa.

Kwesinye isitsha, shaya amaqanda kancane bese uwahlanganisa nezithako ezomile uze ube nenhlama emanzi kodwa elawulekayo. Usebenzisa isipuni esincane noma izandla ezimanzi kancane, yakha amabhola amancane anobukhulu obufanayo bese uwabeka kuma-wafer (uma uwasebenzisa) noma ngqo ephepheni lesikhumba, ushiye isikhala phakathi kwawo.

Bhaka cishe imizuzu engama-22-25, kuze kube nsundu ngegolide ngaphandle. Khipha kuhhavini bese uyivumela iphumule imizuzu embalwa, bese uyidlulisela endaweni yokubeka ucingo ukuze iphole ngokuphelele. Ziqinile ngaphandle futhi zithambile ngaphakathi, ilungele ukuhambisana nekhofi noma itiye.

Ngokunakekela izithako, ukuhlola amalebula, nokufunda ukuphatha ufulawa nemikhiqizo ehlukile, ungakwazi ukujabulela ukudla okubanzi, okuhlukahlukene futhi okumnandi okungenagluten, okuhlanganisa konke kusukela ezitsheni ezishisayo kanye neziphuzo ezimibalabala kuya kuma-pizza ahlukile kanye nama-dessert amnandi wonke umuntu azowajabulela, kungakhathaliseki ukuthi kufanele agweme i-gluten noma cha.