Florentina Lewis
Ukubhaka okungenagluten ngaphandle kukafulawa kakolweni kanye ne-Co akuyona isayensi ye-rocket. Udinga nje ukwazi ukuthi kwenziwa kanjani nokuthi yiziphi izithako ezisetshenziswayo nezingasetshenziswa. Sikuhlanganisele lonke ulwazi.
Kulabo abanokungabekezelelani kwe-gluten noma abahlushwa isifo se-celiac, ufulawa wekolweni ovamile nezinye izinhlobo eziningi zikafulawa ziyi-taboo. Ngenhlanhla, namuhla kunohlu olubanzi lolunye ufulawa nezinye izithako ezingasetshenziswa ukubhaka kalula ngaphandle kwe-gluten. Ngakho-ke akudingeki ulahle amakhekhe, amakhukhi nama-muffin ngoba awukwazi ukubekezelela i-gluten.
Kodwa-ke, ngaphambi kokuthi sikubonise ukuthi yimiphi ifulawa okufanele uyiqaphele nokuthi yiziphi izithako ezilungile, ake siqale sicacise umbuzo wokuthi iyini ngempela le gluten.
IGluten: kuyini ngempela?
Okokuqala, i-gluten iyingxube yamaprotheni etholakala ezinhlamvwini ezahlukene. Ibizwa nangokuthi i-glue protein. Enhlama evamile, inesibopho sokuthi amanzi nofulawa bakwazi ukwenza inqwaba enjalo yokunwebeka. Inamathela ngokoqobo.
Iphinde iqinisekise ukuthi amakhekhe mahle futhi anomoya futhi awomi kakhulu.
Yiziphi izinhlamvu eziqukethe i-gluten?
Akukhona nje ukolweni oqukethe gluten. Kukhona okusanhlamvu okuningi okuthintekayo.
- zebhali
- oats
- rye
- Kupelwe
- i-emmer
- Isipelingi esiluhlaza
- i-kamut
Uma ufuna ukugwema i-gluten, akufanele uqaphele kuphela ngemikhiqizo eyenziwe ngezinhlobo zokusanhlamvu ezibalwe, kodwa futhi uhlole amasoso, ama-dressings, amasobho, nokudla okulungele izithako zabo ngaphambi kokusetshenziswa.
Okufanele ukubheke lapho ubhaka ngaphandle kwe-gluten
Ukubhaka i-gluten-free kulula kakhulu - inqobo nje uma wazi imikhiqizo ehlukile efanelekile futhi wazi ukuthi isetshenziswa kanjani.
Kuhle ukwazi uma ubhaka ngofulawa ongenalo i-gluten ukuthi ngokuvamile amunca uketshezi oluningi kunofulawa oqukethe i-gluten. Ukuze izinto ezibhakwayo zisengaba yi-fluffy futhi zinamanzi, i-ejenti ebophayo kufanele yengezwe njalo, lokhu kungase kube omunye ufulawa.
Izibonelo zokuhlanganisa okungenzeka yilezi:
- ufulawa we-tapioca
- ushingamu wesikhonyane
- ifilakisi
- imbewu Chia
Ufulawa ongenayo i-gluten kanye nesitashi esingenayo i-gluten ngokuvamile kuvame ukuxutshwa ne-ejenti ebophayo kumaresiphi angenayo i-gluten.
Izibonelo zofulawa wesitashi ongenawo gluten zifaka:
- ufulawa wamazambane
- ufulawa welayisi
- cornstarch
Kunoma yikuphi, kufanele ulandele iresiphi ncamashi lapho ubhaka ukuze uthole ngempela inhlama enhle.
Bhaka i-gluten-free: Lezi zinhlobo zikafulawa zingenzeka
Ufulawa we-alimondi noma ufulawa wesoya: Kukhona ufulawa ohlukahlukene ongenawo nhlobo i-gluten. Sizokukhombisa ezinye izindlela esizithandayo ezingasetshenziswa esikhundleni sikafulawa kakolweni nokunye.
I-Almond Flour: Ilungele amakhekhe e-batter
Isithako esiyisisekelo: Ama-alimondi anamagobolondo futhi asuswe uwoyela
Nambitha: Ama-alimondi acashile
Sebenzisa: Ingashintsha ufulawa kakolweni ngokuphelele kumaresiphi okubhaka angenamvubelo futhi afinyelele kumaphesenti angama-25 ekuphekeni kwenhlama yemvubelo. Sicela uqaphele ukuthi ama-50 g kafulawa we-alimondi anele ukufaka esikhundleni se-100 g kafulawa kakolweni.
I-Soy Flour: Isebenza futhi njengebambela iqanda
Isithako esiyisisekelo: Ubhontshisi wesoya ogayiwe, othosiwe futhi ogayiwe
Ukunambitheka: I-nutty kancane, okukhumbuza ubisi lwe-soy
Sebenzisa: Ifaneleka njengesithako sesinkwa, amakhekhe, amakhekhe, i-muesli kanye nendawo yeqanda. Uma usebenzisa, khulisa inani loketshezi ku-recipe. I-75 g yefulawa ye-soy ifana ne-100 g kafulawa kakolweni
Ufulawa Kakhukhunathi: Okwama-dessert amnandi
Isithako esiyisisekelo: Inyama kakhukhunathi eyomisiwe, ekhishwe amafutha futhi egaywe kahle
Ukunambitha: Iphunga likakhukhunathi elimnandi
Sebenzisa: Ilungele ukusabalalisa, ama-dessert namakhekhe azo zonke izinhlobo. Okubalulekile: Khulisa inani loketshezi ku-recipe futhi ubeke esikhundleni esiphezulu samaphesenti angama-25 kafulawa kakolweni.
Ufulawa we-lupine omnandi: Ufanele isinkwa namakhekhe
Isithako Esiyisisekelo: Amakhekheba e-lupine acwilisiwe, omisiwe futhi agayiwe amnandi
I-Flavour: I-nutty emnandi futhi imnandi
Sebenzisa: Inikeza amasobho, amasoso, isinkwa namakhekhe iphunga elimnandi. Nokho, ngenxa yevolumu encane, isilinganiso esiphezulu samaphesenti angu-15 kafulawa kakolweni singashintshwa ngesilinganiso esingu-1:1.
I-Chestnut Flour: Usizo olukhulu kumasoso nesobho
Isithako esiyisisekelo: Ama-chestnuts omisiwe futhi agaywe kahle
Ukunambitha: Kumnandi ngenothi elihle lama-chestnuts
Sebenzisa: Njengento ebophayo yamasobho namasoso, kodwa futhi namakhekhe nama-crêpes, ungashintshanisa ingxenye yesine enhle kakolweni ngofulawa we-chestnut. Isilinganiso: 2:1
Ufulawa weChickpea: Amadiphu alula kakhulu
Isithako esiyisisekelo: Ama-chickpeas athosiwe futhi agaywe kahle
Ukunambitheka: I-nutty kancane
Sebenzisa: Ukunambitheka kwamantongomane kunikeza ama-patties, amadiphu nesinkwa iphunga elimnandi. Amagremu angama-75 kafulawa kabhontshisi anele i-100 g kafulawa kakolweni. Ungashintsha kuze kufike kumaphesenti angama-20 kafulawa kakolweni.
