Ukuyeka i-gluten kungabonakala kunzima ekuqaleni, ikakhulukazi uma ubona ukuthi ikhona ekudleni okuningi kwansuku zonke. ESpain, ingxenye enkulu yabantu iphila nesifo se-celiac noma ukuzwela okuhlobene naso, okwenza kube kubalulekile ukwazi ukudla kahle ngaphandle kokudela injabulo yokudla okumnandi.
Ngenhlanhla, ukulandela ukudla okungenagluten akudingeki kube umsebenzi noma umkhawulo. Ngobuchule obuncane kanye nobuciko ekhishini , kungenzeka ngokuphelele ukulungiselela izindlela zokupheka ezilula, ezinempilo ezingenagluten ezingaphephile nje kuphela kodwa futhi ezinambitheka kakhulu kunezinhlobo zendabuko, ezifaka izithako ezintsha nezinempilo.
Ukuqonda isifo se-celiac kanye nomthelela waso emzimbeni
Kulabo abangajwayelekile, isifo se-celiac empeleni siwukusabela okuhlala njalo kwamasosha omzimba ku-gluten. Uma umuntu onesifo se-celiac edla le phrotheni, amasosha omzimba akhe ahlasela ulwelwesi lwamathumbu amancane, okubangela ukuvuvukala okulimaza i-intestinal villi.
Into ebaluleke kakhulu okufanele uyazi ukuthi ayikho iphilisi noma umuthi ongakwelapha lokhu. Ikhambi eliphumelelayo kuphela ukugcina ukudla okungenagluten ngokuphelele impilo yakho yonke. Kungale ndlela kuphela lapho amathumbu angaphinde avuseleleke khona futhi izimpawu ezikhathazayo zinyamalale, okuvumela umuntu ukuthi aphinde athole impilo yakhe iyonke.
I-gluten ifihla kuphi? Umhlahlandlela wokudla
Ukuze ugweme amaphutha, kuyasiza ukuhlukanisa ukudla kube ngamaqembu amathathu. Okokuqala, sinalezo ezivunyelwe ngokwemvelo , okuyizona eziphephile kakhulu. Lokhu kuhlanganisa zonke izithelo, imifino, inyama entsha, inhlanzi, amaqanda, amafutha, ubhontshisi owomile, kanye nokusanhlamvu okufana nelayisi, ummbila, i-quinoa, kanye ne-millet . Le mikhiqizo ayibangeli ingozi uma idliwa isesimweni sayo semvelo.
Bese kuba nokudla okungase kube ne-gluten ngenxa yezinqubo zezimboni noma ukungcola. Qaphela amasoseji, amasoseji athile, inyama ecutshunguliwe, noma ngisho nemikhiqizo ethile yobisi kanye nama-ayisikhilimu "anempilo" enziwe ekhaya . Kulezi zimo, kubalulekile ukuthi umkhiqizo ube nophawu lokusanhlamvu oluhlanganisiwe noma ukukhulunywa ngokucacile ngokuthi "akukho gluten" ukuqinisekisa ukuthi awudluli i-20 ppm evunyelwe.
Ekugcineni, kukhona okungafanele kudliwe nhlobo. Konke okutholakala kukolweni, ibhali, i-rye, kanye nesipelingi akuvunyelwe. Lokhu kufaka phakathi isinkwa esivamile, ubhiya, kanye ne-malt. Ngisho nama-oats angaba yingozi ngaphandle kokuthi aqinisekiswe ukuthi awanayo i-gluten , njengoba evame ukungcoliswa ezimbonini.
Amaqhinga okubona i-gluten efihliwe
Ngezinye izikhathi i-gluten ayifakwa ohlwini ngegama, kodwa ifihliwe ngaphansi kwamagama obuchwepheshe kulebula. Kubalulekile ukunaka amagama afana nesitashi, ufulawa, noma iphrotheni yemifino . Uma ubona amakhodi afana ne-E-1404, i-E-1412, noma i-E-1442, kungenzeka ukuthi ubhekene nokudla okusanhlamvu okungafanele ukudle.
Elinye iphuzu elibalulekile ukungcola okuxubile . Akusizi ngalutho ukuthenga izithako ezingenayo i-gluten uma usebenzisa ibhodi lokhuni elalisetshenziswa ngaphambilini ukusika isinkwa sikakolweni. Kunconywa ukuba nezitsha ezithile noma uhlanze ngokuphelele izindawo ngaphambi kokulungiselela ukudla komuntu onesifo se-celiac.
Izindlela zokupheka ezilula nezimnandi zokuphila kwansuku zonke
Uma ufuna ukuqala ukupheka ekhaya, kunezinketho ezilula ezingasoze zahluleka. Ngezidlo zokupheka, ungazama i- Genoese farinata eyenziwe ngofulawa we-chickpea namanzi, ibhakwe kuze kube nsundu ngegolide. Izingilazi ezincane zekhilimu kashizi we-Manchego ene-olive tapenade nazo ziyathandwa; azina -gluten ngokwemvelo futhi zinhle kakhulu.
Ngokuphathelene nesidlo sokuqala, amalentili aphekiwe angenamafutha ayisidlo sakudala esinempilo. Mane upheke amalentili ngama-carrot, upelepele, no-anyanisi, bese uhlanza eminye yemifino ukuze uqinise amasoso ngaphandle kofulawa , uwanike umzimba ngaphandle kwesidingo sofulawa.
Uma ufuna okuthile okungavamile, i-yakisoba enenyama nemifino ilungele, uma nje usebenzisa ama-noodle aqinisekisiwe angenayo i-gluten kanye ne-soy sauce efanelekile (njengoba isosi yendabuko ye-soy iqukethe ukolweni). Sauté i-broccoli, i-leek, nama-mushroom ekushiseni okuphezulu ukuze ugcine ukuthungwa kwawo kuqinile.
Izitsha eziyinhloko nezitsha eziseceleni zokudala
Ezidlweni eziyinhloko, ilayisi elibhakiwe liyinto eqinisekile. Ukuhlanganisa ilayisi elinsundu noma elinokolweni olufushane , izimbambo zengulube, isoseji yegazi no-anyanisi, kanye noshizi kwenza isidlo sibe mnandi. Imfihlo iwukuba ushise ilayisi epanini ngaphambi kokufaka umhluzi ukuze udale isisekelo esiqinile nesimnandi.
Uma uphuthelwa yi-pizza, ungenza inhlama usebenzisa ufulawa we-chickpea . Hlanganisa ufulawa namanzi, uwoyela, nosawoti, uwusakaze kancane ephepheni lokubhaka, bese ubhaka isisekelo kuqala. Bese ufaka isosi katamatisi, i-mozzarella, kanye nezinto ozithandayo, ulandela umhlahlandlela we-pizza owenziwe ekhaya, ngaphambi kokubhaka ushizi kuhhavini.
Amazambane e-Hasselback ahambisana kahle kakhulu. Mane nje usike amazambane amancane ngaphandle kokuwasika wonke bese uwagazinga ngebhotela namaqabunga e-bay . Uma udinga isosi, i-béchamel ingenziwa kahle ngokufaka ufulawa welayisi we-komeko esikhundleni sikafulawa kakolweni , ukufeza ukuthungwa okufanayo okukhilimu.
Ama-dessert namaswidi alula
Amaswidi yilapho ukolweni uvame ukuphuthelwa khona, kodwa kunezixazululo ezinhle kakhulu. Ama-muffin angenayo i-gluten kanye ne-lactose enziwa ngokushaya amaqanda noshukela aze aphindeke kabili, kusetshenziswa indlela engcono kakhulu yokwenza ama-muffin , bese kungezwa ufulawa welayisi kanye ne-cornstarch . Umphumela uba ikhekhe elithambile elizokhohlisa noma ubani.
Kubathandi beshokoledi, ikhekhe likashokoledi elinama-alimondi agayiwe liyisinqumo esifanele. Njengoba lingenawo ufulawa, ama -alimondi anikeza isakhiwo esidingekayo kanye nomswakama omnandi. Ungenza futhi amakhukhi e-alimondi alula ngokuxuba amaqanda, ushukela, nesinamoni ngesisekelo esifanayo sama-alimondi agayiwe.
Ukulandela ukudla okungenagluten empeleni kuyithuba lokuthola izithako ezintsha kanye nokunambitheka . Kusukela ekusebenziseni ufulawa ohlukile njenge-chickpea noma ufulawa welayisi kuya ekugcineni inhlanzeko eqinile ekhishini, yonke imininingwane ibalulekile uma kukhulunywa ngokujabulela ukudla okuhlukahlukene nokuphephile. Ngokuhleleka okuncane nokufunda amalebula, noma ubani angadla ngendlela emangalisayo ngaphandle kokubeka impilo yakhe engozini.
