John Myers
Ukolweni ubopha kahle futhi awubizi - ngakho-ke uvame ukusetshenziswa embonini yokudla. Kodwa abantu abaningi abakwazi ukubekezelela ukolweni. Ukukhuluphala ngokweqile, izinkinga zamathumbu, noma ukuqubuka kwesikhumba - uhlu lwemiphumela ukolo ocutshungulwayo ongaba nalo lude. Kodwa kunezinye izindlela. Ngokuyisisekelo, okusanhlamvu kuqukethe ama-carbohydrate amaningi namaprotheni emifino. Inikeza amandla futhi ikugcwalise. Cishe zonke izinhlamvu nama-flakes aqukethe insimbi eningi, i-zinc, namavithamini B abalulekile. Izitshalo zesibili ezifana ne-polyphenols zingavimbela ukuvuvukala, ziqinise amasosha omzimba futhi zivikele amangqamuzana kulokho okubizwa ngokuthi ama-radicals mahhala. Kukhona ama-tannins ngqo ngaphansi kwesikhumba, okuthiwa anomthelela omuhle emathunjini.
Isipelingi: Amaprotheni namavithamini amaningi kunokolo
Ngenxa yezinga eliphezulu le-gluten, isipelingi sinezakhiwo ezinhle kakhulu zokubhaka. Ibuye idume ngenxa yokunambitheka kwayo okuthe xaxa kwe-nutty kanye nengxenye yayo ephezulu kakhulu yamavithamini, amaprotheni, amaminerali, kanye namafutha angagcwele unsaturated kunokolweni. Amaprotheni ayo e-gluten asezingeni eliphezulu futhi anokwakheka okuhlukile. Nokho, isipelingi akuyona enye indlela yalabo abaphethwe isifo se-celiac, okungukuthi ukungabekezelelani kwe-gluten.
I-Emmer: Izinhlamvu zasendulo ziyizinhlamvu
Kanye ne-einkorn, i-emmer ingenye yezinhlamvu okuthiwa zasendulo abantu ababevele bezilima ngeNkathi Ye-Neolithic. Kusukela ngeNkathi Ephakathi, okokuqala isipelingi futhi kamuva ukolweni wathatha indawo yokusanhlamvu okungavunyelwe. Namuhla, i-emmer iphinde itshalwe abalimi bezinto eziphilayo ngenxa yokuthi inezinzuzo ezimbili eziyenza ithandeke ekulinyweni kwemvelo: Izinhlamvu zivalelwe egobolondweni eliqinile elivikela okusanhlamvu ezinambuzaneni nasezikhunjini. Umbala omnyama we-emmer uphinde usebenze njengesivikelo se-UV semvelo. Izinhlamvu ze-emmer ziqine kakhulu kunokolweni futhi ziqukethe izinto eziningi zezitshalo zesibili kanye namaminerali abalulekile njengensimbi, i-magnesium, ne-zinc. I-Emmer inambitheka kahle ikakhulukazi uma yosiwe. Khona-ke iba okubabayo ikakhulukazi namantongomane. Ufulawa ulungele ukubhaka isinkwa, ama-waffles, noma ama-pancake. Kodwa i-pasta nayo ingenziwa nge-emmer. Isici esikhethekile yi-Perl-Emmer, lapho igobolondo lokusanhlamvu liqiniswa khona. Isetshenziswa njengesitsha esiseceleni esifana nelayisi noma singenziwa sibe ama-patties.
I-Buckwheat: Ifanele labo abanokungabekezelelani kwe-gluten
I-Buckwheat ingenye yezinto ezibizwa ngokuthi ama-pseudocereals. Lezi yizitshalo zokusanhlamvu eziyingxenye yezitshalo ezihlukile, kodwa zisetshenziswa ngendlela efanayo nezinhlamvu. Ngenxa yokuthi i-buckwheat ayinayo i-gluten, iyindlela ehlukile, ikakhulukazi kubantu abanokungabekezelelani kwe-gluten. Ngaphezu kwalokho, uma kuqhathaniswa nokolweni, i-buckwheat iqukethe i-lysine ephindwe kathathu - ibalulekile emathanjeni ethu. Futhi okuqukethwe kwe-iron kuphezulu ku-buckwheat. Ufulawa we-Buckwheat ulungele ukubhaka isinkwa esiyisicaba nama-pancake. Amakhekhe nesinkwa esenziwe ngofulawa we-buckwheat nakho kumnandi. Kodwa-ke, ngenxa yokuntuleka kwe-gluten, kufanele ihlanganiswe nezinye izinhlobo zikafulawa. Okulandelayo kuyasebenza ezinhlamvini ze-buckwheat: ungawashi noma ungacwilisi.
Ufulawa kakhukhunathi noma we-almond njengezinye izindlela
Omunye ufulawa othatha indawo kakolweni kungaba ufulawa kakhukhunathi noma we-alimondi. Ngoba bobabili abanayo i-gluten, ama-carbohydrate ambalwa, kodwa i-fiber eningi. Ngeshwa, lezi futhi zimunca umswakama omningi. Angeke zisetshenziswe njengengxenye eyodwa-to-munye esikhundleni sikakolo. Abuye abize kakhulu uma kuqhathaniswa namanye amafulawa.
Ngaphezu kwamavithamini, ufulawa we-alimondi uqukethe namaminerali afana ne-calcium ne-magnesium kanye nezakhi zokulandelela ezifana nensimbi noma i-zinc. Ufulawa kakhukhunathi unambitheka kamnandi, unephunga elimnandi, futhi unamantongomane kancane. Uma kuqhathaniswa nofulawa kakolweni, ufulawa kakhukhunathi uqukethe ifayibha ephindwe kathathu, amafutha namaprotheni amaningi, nama-carbohydrate ambalwa kakhulu - kodwa amakhalori afanayo ewonke. Abantu abanesifo se-celiac bangadla ngokuphepha ufulawa kakhukhunathi ngoba awunayo i-gluten.
