John Myers
Ukungezwani nokolweni kukukhawulela kakhulu ukudla kwakho. Abantu abangezwani nokolweni akufanele nje bagweme ukolweni kodwa nemikhiqizo yokusanhlamvu ehlobene. Ngisho nenkomba ethi "i-gluten-free" ekufakweni kokudla ayisho ngokuzenzakalelayo ukuthi labo abathintekile bangadla umkhiqizo ngaphandle kokungabaza. Noma ubani ongezwani nokolweni, nokho, angaphendukela emikhiqizweni engenakolweni. Ufulawa noma isinkwa, isibonelo, senziwa ngezinhlobo zokusanhlamvu ezingabangeli ukungezwani komzimba nezinto ezithile.
Abantu abatholakala benokungezwani kukakolweni kumele bashintshe indlela abadla ngayo. Akuyona kuphela imikhiqizo kakolweni nekakolweni engavumelekile kubantu abangezwani kahle, isipelingi esingavuthiwe (sipelingi esivunwe esingavuthiwe) nesipelingi (uhlobo lukakolweni) kufanele futhi kukhishwe kumenyu. Izinhlobo zikakolweni ezifana ne-kamut, i-einkorn, nezinhlamvu ezimbili nazo zibangela ukungezwani komzimba.
Kodwa-ke, ukudla okungenakolweni akusho ukumane ugweme i-gluten. Isitashi sikakolweni esingenayo i-gluten sivame ukusetshenziswa njenge-gluten esikhundleni se-gluten emikhiqizweni ebhalwe ukuthi ayinayo i-gluten. Lokhu ngokuvamile akuyona inkinga kubantu abanokungabekezelelani kwe-gluten, kodwa abantu abangezwani nokolweni bahlushwa izimpawu zokungezwani komzimba lapho bedla ukudla okunjalo. Isibonelo, ngokudla okungenakolweni, umkhiqizo akumele uqukathe i-malt kakolweni, imvuthuluka yesinkwa, i-bulgur, i-couscous, i-vital gluten, i-durum wheat, isitashi sikakolweni esilungisiwe, noma bran kakolweni.
Abantu abangezwani nemizimba kumele bagweme ngokuphelele ukolweni noma ufulawa opeletwayo. Nokho, njengenye indlela, ufulawa owenziwe nge-rye, oats, chestnuts, amabele, ibhali, noma irayisi ungase usetshenziselwe ukubhaka. Uma udinga isitashi sikakolweni ukuze upheke, ungasebenzisa amazambane noma isitashi sombila esikhundleni. I-pasta eyenziwe nge-durum kakolweni semolina ingathathelwa indawo ummbila, irayisi, isoya, noma ama-noodle we-buckwheat. I-Buckwheat isitshalo se-knotweed esinezinhlamvu ze-nutty ukuthi, naphezu kwegama layo elidukisayo, alihlobene nokolweni. Iresiphi yesinkwa engaqukethe noma yikuphi ukolweni, isibonelo, isinkwa sethu esishintsha impilo. Lapha ungathola ulwazi olwengeziwe kanye nemibono yezindawo zesinkwa.
Ngokombono wezokwelapha, ukungezwani kukakolweni kuyisithombe somtholampilo lapho isimiso somzimba sokuzivikela ezifweni sivame ukusabela ngokweqile kumaprotheni angenabungozi egobolondweni langaphandle lezinhlamvu zikakolweni. I-gluten engaphakathi kwe-endosperm nayo ingabangela ukungezwani komzimba. Kulezi zimo, amasosha omzimba womuntu abona izingxenye zokusanhlamvu njengento yangaphandle enobutha futhi akhiqize amasosha omzimba ahambisanayo. Uma la masosha omzimba ehlasela amaprotheni kakolweni, kuvela ukuvuvukala, okuzibonakalisa ngezimpawu ezinjengobuhlungu besisu, ukungagayeki kahle kokudla, noma izinkinga zokujikeleza kwegazi.
