John Myers
Ukutya okungekho gluten kunezibonelelo ezininzi zempilo. Nakweyiphi na imeko, kuya kufuneka uqiniseke ukuba awutyi kuphela i-gluten-free kodwa utya ngokusempilweni. Ngenxa yokuba igama elithi gluten-free alithethi ukuba ukutya okunjalo kufuneka kube nempilo ngexesha elinye. Okuphikisanayo. Iimveliso ezininzi ezibhalwe i-gluten-free azikho nto zisempilweni. Sikunika iingcebiso malunga nento omawuyijonge xa uthenga igrosari engenagluten ukuze ukwazi ukukhetha igrosari esempilweni ngokwenene engenagluten.
Igluten-igluten kwingqolowa
I-Gluten ligama elinikwe iprotheni enamathelayo efumaneka kwiintlobo ezininzi zeenkozo - ngakumbi ingqolowa, i-spelled, ibhali kunye ne-rye. Kodwa nakwezinye iinkozo zakudala, ezifana ne-emmer, i-einkorn, kunye neKamut.
Ngokudibanisa namanzi, i-gluten ibamba inhlama kunye kwaye iqinisekisa ukuba i-pasta, i-pastries, i-rolls, kunye nesonka inokwenziwa lula kuyo ngaphandle kokuhlukana okanye ukudilika.
IGluten ikwanazo nezinye iipropathi ezilungileyo ezibaluleke kakhulu kwitekhnoloji yokutya. Ibophelela amanzi, kunye neejeli kwaye ingumthwali ofanelekileyo wencasa. Ke ngoko, ikwasetyenziswa rhoqo njengoncedo ekwenzeni iimveliso ezigqityiweyo.
Nangona kunjalo, irayisi, umbona, i-millet, i-buckwheat, kunye ne-teff kunye ne-pseudo-cereals i-amaranth kunye nequinoa azinagluten.
Ukuthintela i-gluten kwisifo se-celiac kunye nobuntununtunu be-gluten
Abantu abaphethwe sisifo se-celiac basabela ngeenkqubo zokuvuvukala kakhulu kwi-mucous membrane yamathumbu amancinci emva kokutya i-gluten. Kwabo bachaphazelekayo, oku kuthetha ukuba unikezelo oluqhelekileyo lwezondlo alusekho.
Ekubeni isifo se-celiac sisifo esingenakuguqulwa, abo bachaphazelekayo kufuneka bahlale bekuphepha ukutya okuqukethe i-gluten ebomini babo.
Uvakalelo lwegluten olungeyo-celiac lolunye uhlobo lokunganyamezeli igluten. Ngokwahlukileyo kwisifo se-celiac, olu tshintsho alunakubonwa nge-biopsy ye-intestinal mucosa, kodwa ubukhulu becala ngokusebenzisa izilwa-buhlungu ezithile egazini.
Abo bachaphazelekayo kokubini ukunganyamezeli kwe-gluten kungcono kakhulu ukuba i-gluten igcinwa rhoqo.
Ingqolowa iyingxaki ngakumbi
Ingqolowa ithathwa njengeyona ngxaki inkulu kwi-cereals ene-gluten. Isizathu salokhu ziindlela ezilinywayo zengqolowa eziye zatshintshwa ngokwemfuza iminyaka emininzi. Bavumela umxholo wayo we-gluten ukuba unyuke ngokuqhubekayo, okudala ukhokelela ekwandeni kovakalelo phakathi kwabemi kwingqolowa.
Abantu abaninzi ngakumbi, ababengenayo ingxaki ye-gluten, ngoku basabela kwiimali eziphezulu ze-gluten eziqulethwe kwingqolowa.
Ukongeza kwiingxaki ezahlukeneyo zokugaya ukutya, ezinokubonisa uvakalelo lwegluten ngokukhawuleza, kukho neempawu ezingadibanisi nokutyiwa kokutya okunegluten.
Intloko, ukuhlaselwa kwe-migraine, ukudinwa, ukungabikho koxinzelelo, ukuphazamiseka kokulala, ukukhuluphala, izifo ezizimelayo, kunye nezinye iimpawu zinokuhambelana ngokuthe ngqo nokunganyamezeli kwengqolowa yengqolowa. Ngelishwa, oogqirha abafane bayiqwalasele le nto inokwenzeka.
I-gluten efihliweyo kwiimveliso ezigqityiweyo
Ngenxa yezinto ezigqwesileyo zobuchwepheshe, i-gluten isetyenziswa kwiimveliso ezininzi ezigqityiweyo - kwiimeko ezininzi ngaphandle koku kuboniswa ngokucacileyo kuluhlu lwezithako. Kubantu abaninzi, oku akuyongxaki ekuqaleni.
Nangona kunjalo, kwahluke ngokupheleleyo kubantu abaphethwe sisifo se-celiac okanye uvakalelo lwe-gluten, kuba bahlala besabela nakwimilinganiselo encinci ye-gluten kwaye ngoko ke kufuneka baqaphele ngokukodwa xa bekhetha ukutya - ngokubhekiselele kwiimveliso ezigqityiweyo.
Emva koko, ngubani onokukrokrela i-gluten kwi-nut nougat cream, i-pudding, i-fries yaseFransi, i-croquettes, iimveliso zesoseji, iminwe yeentlanzi, iisuphu zangoko nangoko, okanye imixube yeziqholo?
IGluten ayisoloko ibhaliwe
Ngokubanzi, kukho uxanduva lokulebhelisha izithako ezinegluten, kodwa oku kulandelayo kusasebenza: kuphela ukuba umxholo wegluten ungaphezulu kwe-20 mg ngekhilogram yokutya kufuneka ibhalwe igluten.
Izithako ezifunyenwe kuqala kwiisiriyeli ezinegluten kodwa (ngokucacileyo) aziyongozi kubantu abanesifo se-celiac ngenxa yesixa esincinci nazo zikhululekile kwiimfuno zokubhala.
Ezi ziquka isiraphu ye-glucose (ingqolowa okanye i-barley-based), i-maltodextrin (i-ngqolowa-based), okanye i-distillates ye-spirit okanye ezinye iziselo ezinxilisayo.
I-Gluten iphinda isetyenziswe njenge-arhente yokukhulula, i-binder, okanye i-thickener. Ekubeni amanani amancinci kuphela aqulethwe apha, akufuneki ukuba achazwe, kunye nomgubo oqukethe i-gluten othululwayo phezu kweetapile kwizidlo ezisele zilungile (i-croquettes, fries, rösti, njl.) ukuze zibe zintle kwaye zibe mdaka kwaye crispy.
Imfuno yokutya okungekho gluten iyanda
Kungekudala, ukutya okungekho gluten kunokufumaneka kuphela kwiivenkile zokutya kunye nezempilo. Ukhetho lwaluncinci kakhulu kuba kwixesha elidlulileyo kuphela abantu abambalwa abachatshazelwa kukunganyamezeli kwe-gluten.
Nangona kunjalo, la maxesha atshintshile kakhulu, kuba imfuno yokutya okungekho gluten inyuke kakhulu kwiminyaka yakutshanje. Abantu abaninzi ngoku banovelwano kwi-gluten equlethwe kwiinkozo okanye bafuna nje ukutya i-gluten-free ngenxa yeengozi zempilo ezinokubangelwa yigluten.
Ngoko ayimangalisi into yokuba imiqolo emininzi yeeshelufu kwiivenkile zezinto eziphilayo kunye neevenkile zokutya okunempilo kudala zigcinwe ngokutya okungekho gluten. Iindawo zokubhaka zinegluten-free isonka kunye ne-roll elungile - kwaye iivenkile ezinkulu ngoku zibonelela ngokhetho oluhlala lukhula lweemveliso ezingenagluten.
Nangona kunjalo, xa utshintshela kwi-gluten-free diet, enye into ebaluleke kakhulu ayisoloko ingaqwalaselwa: igama elithi "gluten-free" alithethi nto malunga nomgangatho wokutya. Ukutya okungenaGluten akuzenzekeli ukuba sempilweni kuyo yonke imeko. Kwelinye icala, uluhlu olufanelekileyo lwezithako lukunika ulwazi malunga nokuba ukutya kuyancomeka ngenene. Kwezinye iimeko, akukho nto iseleyo kodwa ukubhala ngokuthe ngqo kumenzi okanye umthengisi.
Bhaka isonka sethu sombona esingena gluten-sithambileyo ngaphakathi kwaye sishwabene ngokumangalisayo ngaphandle.
I-gluten-free ayilingani nempilo
Ekubeni i-gluten ingekho ngokufanelekileyo ekutyeni okungekho gluten, ukufana okufana ne-gluten okuqhelekileyo abathengi abakuqhelileyo amashumi eminyaka amaninzi akukho. Ngoko imboni yokutya kufuneka izame zonke iintlobo zezinye izithako ngandlela-thile ukubuyisela i-gluten engekhoyo. Kwaye kuba imveliso yokutya eqhelekileyo isaziwa ngokusika iikona, isebenzisa izithako ezikumgangatho ophantsi kakhulu njenge-B.
- iswekile
- isiraphu yeglucose-fructose okanye ezinye izimuncumuncu
- Amafutha asetyenzisiweyo kwimizi-mveliso
- incasa
- izikhululo
- isikhuni
- iqanda elininzi kunye nomgubo wobisi kunye nezinye izongezo ezininzi ezithandabuzekayo, akukho nanye yazo inendawo ekutyeni okunempilo.
Umzekelo: Iimuffins ezingenaGluten
Umzekelo we-gluten-free muffin ongezantsi ubonisa ukuba kuyafaneleka ukwenza uphando oluninzi ngaphambi kokuthenga iimveliso ezingenagluten esele zilungele ukutyiwa. Iimuffins esizikhethayo zipapashwa “njengentsha, ayinagluten, ayinagwele, kunye nemifuno”. Oko kuvakala kukuhle ekuqaleni. Nangona kunjalo, uluhlu lwezithako luthetha ulwimi olwahlukileyo:
Iswekile, isitatshi setapile, istatshi esilungisiweyo, amafutha emifuno, iqanda, amanzi, umgubo wewhey oswiti, E415, i-agent yokukhulisa: E450 kunye ne-sodium bicarbonate, i-lactic acid esters ye-mono- kunye ne-diglycerides ye-fatty acids, i-mono- kunye ne-diacetyl tartaric acid esters ye-mono. - kunye ne-diglycerides ye-fatty acids, i-sodium stearoyl-2-lactylate, i-iodine, ityuwa, i-aroma, i-skimmed milk powder, i-calcium propionate.
IiMuffins zolu mgangatho uthandabuzekayo azibizi kakhulu, nto leyo edla ngokuba luphawu lokusetyenziswa kwezona mathiriyeli zinexabiso eliphantsi. Izithako zicutshungulwa kakhulu, ezinye ziveliswa ngokwenziwa kwaye ubunjineli bemfuza buhlala busetyenziswa kwimveliso yabo. Ukusebenzisa amaqhinga angenampilo kwishishini lokutya - amavumba, izithambiso, amafutha, kunye neswekile - abantu bazama ukudibanisa imveliso enencasa enengqiqo, ethi emva koko yenziwe ukuba yomelele ngezithinteli ezithandabuzekayo.
Ukutya okunempilo okungenayo i-gluten-Imilinganiselo
Ukutya okungekho gluten okunempilo, kwelinye icala, kufuneka kuhlangabezane neendlela ezifanayo njengazo nakuphi na okunye ukutya, oku kulandelayo:
Yidla i-gluten-free - ngaphandle komgubo
Ukutya okungekho gluten okunempilo kufuneka ngokuqinisekileyo kwenziwe ngaphandle komgubo. Uninzi lomgubo ongenayo i-gluten kuluhlu oluqhelekileyo lutsalwa umgubo, ubukhulu becala irayisi okanye umgubo wombona. Isitatshi sengqolowa esingenayo iGluten sikwasetyenziswa ngokuqhelekileyo, njengenye ifayibha kunye nomgubo wesitatshi ongenaprotheyini.
Izicatshulwa ezinjalo zomgubo azikho kuphela eziphantsi kakhulu kwizinto ezibalulekileyo kodwa ziphantsi kakhulu kwifayibha - kwaye yeso sizathu kanye sokuba abaphandi bafuna ukufumanisa kwisifundo esivela ngo-Matshi 2017 ukuba ukutya okungekho gluten kwandisa umngcipheko wohlobo lwe-2 yeswekile. Akunjalo ukutya okungenayo i-gluten okuza nalo mngcipheko, kodwa nayiphi na ukutya ukuba iphantsi kwi-fiber kunye nezondlo.
Nangona kunjalo, unokupheka kwaye ubhake ngokumangalisayo ngomgubo ococekileyo ongenayo i-gluten, njenge. B. kunye nomgubo we-oyile we-nut, umgubo we-almond, umgubo we-amaranth, umgubo we-linseed, umgubo wembewu kajongilanga, umgubo we-chestnut, umgubo we-buckwheat we-wholemeal, umgubo werayisi we-wholemeal, umgubo we-millet, umgubo weteff, nezinye ezininzi.
Yitya i-gluten-free-yahlukeneyo kwaye iphantsi kwizinto ezingcolisayo
Olunye uphando-olupapashwe ekuqaleni kwe-2017-lufumene abantu abatya i-gluten-free nabo badla izinto ezingcolileyo, ezifana ne-arsenic kunye ne-mercury. Kwakhona, umngcipheko wongcoliseko owandayo awuhambelani nokutya okungekho gluten ngese, kodwa kuphela kumgubo werayisi odla ngokufumaneka kwiimveliso ezilungele ukutya ezingenagluten.
Oku kungenxa yokuba irayisi yaziwa ngokuqokelela iintsimbi ezithile emhlabeni, ezifana neB. arsenic kunye nemekyuri. Nangona kunjalo, ukutya okungekho gluten okunempilo akuthethi ukuba kufuneka uphile kuphela kwiimveliso zerayisi ukusuka ngoku ukuya phambili. Ukukhethwa komgubo okhoyo wegluten-free odweliswe ngasentla kuphela kubonisa ukuba akukho mntu ufuna ukutya i-gluten-free kuya kufuneka atye isixa esigqithisileyo serayisi.
Irayisi ikwafunxa isinyithi esinzima esikhankanyiweyo, ngakumbi kwizichumisi zokwenziwa okanye xa ikhula kwimimandla engcoliswe ziintsimbi ezinzima, ngoko ke iimveliso zerayisi eziphilayo ziyenye apha, njengoko zibeka umngcipheko ophantsi kakhulu wokungcoliswa zizinto eziyityhefu.
Ukuba uyathandabuza, bhalela umthengisi wegama owuthandayo (irayisi, umgubo werayisi, okanye isiselo serayisi) uze ubabuze uhlalutyo lwangoku lwesinyithi esinzima semveliso yabo yerayisi. Ukuba akanalo uhlalutyo olunjalo, khangela umenzi onoxanduva onoviwo oluyimfuneko oluqhutywa rhoqo.
Yitya i-gluten-free - ngokukhethekileyo i-organic
Ukutya okunempilo okungenagluten kufuneka kwenziwe kwizithako ezivela kwimithombo yendalo. Ngale ndlela yodwa, umthwalo ongcolileyo ochazwe ngasentla unokuncitshiswa.
Yidla i-gluten-free - ngaphandle kweemveliso ezigqityiweyo
Kukho indawo encinci kakhulu yeemveliso esele zilungele ukutya okunempilo okutyebileyo kwizinto ezibalulekileyo - nokuba oku kutya akunagluten okanye akukho.
Ke, sicebisa ukuba ubhake isonka sakho esingenagluten okanye ikeyiki ngokwakho ukusukela ngoku ukuya phambili. Ngale ndlela, uphepha ngokuzenzekelayo zonke izongezo ezifumaneka rhoqo kwiimveliso ezigqityiweyo.
Ukuba ufuna ukusebenzisa imveliso esele yenziwe, nikela ingqalelo kuluhlu lwezithako kwaye ujonge ngokukodwa kwiivenkile ezithengisa izinto eziphilayo, njengoko umgangatho ngoku ubaluleke kakhulu apho.
Qinisekisa ukuba usebenzisa ii-sweeteners ezikumgangatho ophezulu, sebenzisa umgubo opheleleyo kangangoko, kwaye uphephe izongezo kangangoko kunokwenzeka.
