Nzira uye Nzira Yokushandisa Sei Zvokudya Zvokudya Zvishoma uye Zvishoma-Zvirongwa zvePrototi
Hupfu hwechinangwa-zvose ndeimwe yezvokudya zvekichiti anenge munhu wose ane, pasinei nokuti vanobika zvakawanda kana kwete. Asi paunenge uine gorosi, chirwere chechiliac kana kuti kwete-celiac gluten sensibility, haugoni kushandisa chimwe chezvizhinji zvinokonzerwa nemafuta ekugadzira pamusika. Pane kudaro, iwe uchada kusarudza gorosi-isina kana gluten-isina hupfu.
Zvinosuruvarisa, hakuna huni hukuru hunotsiva hupfu hwevanhu vasingakwanisi kudya upfu hwegorosi (iyo ine zvimwe zvinhu zvakasiyana zvinoita kuti zvive zvakakosha mukubika).
Kuti uite panzvimbo iyo, iwe unongoda kusarudza hupfu hwakakosha husina gorosi kune chinangwa chokubika.
Verenga pamusoro penyaya kuti udzidze nezvemhando dzakasiyana dzegorosi-dzisina mari pamusika uye kuti ungashandise sei, pamwe chete nemimwe michina inogona kuwanikwa mukubika uye kubika pasina gorosi.
Culinary Starches
Zviyo zvinoumbwa nezvikamu zviviri zvinokosha: protein uye starch. Puroteni chikamu chegorosi ndeche gluten, uye ndizvo zvinoita kuti chingwa chakabikwa chigare pamwe chete. Imwe chikamu chikuru chefurawa isadhi.
Starch inoshanda zvakanaka nokuda kwekusimudza soda, sauces, uye gravies, kunyange zvazvo isina kuita zvakafanana neupfu hwegorosi mukuita kudaro. Sezvo zvisingasviki, zvinogona kuwirirana nechose chinenge chikafu. Usaedza kuisa starch upfu hweupfu muzvinhu zvakabikwa, kunyange zvakadaro. Pamusoro payo, starch haina kukwana kubata zvinhu zvakabikwa pamwe chete, naizvozvo haisi yakanaka kune imwe inotsiva upfu mukubika.
Iko kune mana makuru egorosi-asingasviki nyuchi dzekudya: cornstarch , arrowroot starch, tapioca starch, uye mbatashi yeti mbatata. Kubva pane chinangwa chekugadzirisa, izvo zvina zvinoshandurana, saka inzwa wakasununguka kusanganisa uye kuenzanisa kubva pane zvido zvako zvekudya uye zviri mumutambo wako.
Starch ine chimiro chekugadzira gooey mashizha kana inopisa; iwe unogona kurwisana izvi nokusika slurry ye starch uye mvura pane kuwedzera starch zvakananga pane pani inopisa.
Utsi-hwakasvibiswa zvinodhaka zvinowanzotadza zvishoma sezvazvinotonhora, asi kupisa kunoita kuti vadzokere kunyika yavo yepakutanga. Chimwe cheirk pamusoro pekatashi: apo hupfu hwakasvibirira uye marusi ane opaque, masaga-yakasvikika masukisi anopenya uye anoputika.
Starch inoshandiswawo mumutauro weChina wokubika kubika unonzi velveting, umo mazai machena uye starch anoshandiswa kupfeka zvipukanana zviduku vasati vakuya-kupisa pamusoro pekupisa kukuru. Iko kusanganiswa kwekatashi uye evha inodzivirira nyama uye inoichengeta kubva pakuoma.
Low-protein, Neutral-Taste Flours
Zvishoma-mapuroteni zvinosanganisira zvose mapuroteni uye starch kubva muzviyo, asi zvinobva kunezviyo zvakasikwa zvakanyanya muprotini. Nenzira yakawanda, izvi zvipfeko ndizvo zvakanakisisa zvinotsiviwa neupfu hwegorosi mumamiriro ezvinhu apo gluten haisi kukosha-kureva, apo hupfu husina kubatana pamwe chete zvakabikwa. Izvo zvakakodzerwa zvakakonzerwa nemafuta ekudzikisa, kupisa nyama, kuita batter tempura, uye kugadzira mapapiro. Izvo zvinogonawo kushandiswa mukubikwa pamwe chete nezvimwe zvipfeko uye kubika kubatsira.
Mucheka wakachena wejisi ndeyefurafura yekutanga vanhu vazhinji vanoedza pavanotanga kuonekwa vane mamiriro ezvinhu anovada kuti vaende gorosi-isina kana gluten-isina. Pfufura yeRipu ine zvishoma maitiro akanaka: haina unyanzvi hwekurerekera, inowanikwa pamisika zhinji inotakura zvimwe zviyo zvakasiyana-siyana zvegorosi-zvisina kubheka, zvinonzwisisika zvinobva kune imwe nzvimbo yekugadzirira, uye inochengetedza zvakanaka.
Zvisinei, maitiro acho anogona kunge ari masimba. Huru yeRace yeRisi ine zvikodzero zvakafanana uye zvisingabatsiri kuchena kwehuta yeupunga; ita nechokwadi kuti uichengetedze mufiriji.
Pamusana pemafuta akawanda asina kubheka, upfu hwemashire hunoshanda zvakanaka. Iyo ine ruvengo rusinganyanyi kusimba kupfuura kupfutikisa mupunga asi kunyanya kuiswa. Mushonga unoita kuti nzvimbo yekupura gorosi iwedzerwe mumaruc--thickened sauces (saBéchamel). Imwe inobatsira pasi-purotini furafu ipfuu yegorosi, iyo yakanaka nokuda kwekucheka uye kazhinji inosanganiswa nemamwe maruva ekubika. Hurawa yegorosi yakawanda kwazvo uye yakasviba kudarika zvipfeko-izvo zviviri hazvigone kushandiswa zvakasiyana.
Low-Protein, Yakasimba Kupedza Zvibereko
Amaranth, quinoa, mabhangi, teff, uye furawa yeghakheheat dzine mapuroteni akafanana mukati memariti, chibage, uye mupunga (uye rizi ine chiduku chiduku cheprotini cheboka). Izvo zvipfeko zvine zvimwe zvakavekwa kubika kune mamwe maitiro eporoteni maruva, uye kazhinji hazvina kukodzera kubheka pachavo.
Izvi zvinosvibiswa, zvisinei, zvinonwisa zvakanyanya kudarika zvinotyisa mumapoka akapfuura. Nemhaka yeiyo, havakwanisi kutakura masukisi, uko upfu husingawanzoshandisi mukuravira kwahwo. Iyo inonyanya kushandiswa mumapapiro apo kunakidza kwavo kwakasiyana-siyana ndiyo inotarisa-furawa yebhakkwheat, somuenzaniso, ndiyo furu yepanyama inoshandiswa kuita Breton galettes-kana kusanganiswa nepamusoro-puroteni yakashata, sezvo inogona kunyatsonaka uye kubatsira mellow the flavor yemusanganiswa.
High-Protein Flours
High-proteinine maruva anobva mumaruva emarudzi ose. Garbanzo, fava, uye soy ndeimwe yenzvimbo dzakakurumbira zvikuru-mapuroteni, uye hupfu hwe soya hunowanikwa mune zvipuraneti zvakawanda. Muzviitiko zvose, zvinobatsira mukubika nokuti mapuroteni avo akakwirira ndeyekuenzaniswa kwepedyo kune gluten inowanikwa mumarota asina guten. Zvisinei, yose yakakwirira-mapuroteni anobuda pamusika panguva ino yakashamiswa zvikuru. Nzira dzakawanda dzegorosi-dzisina uye dzisingabhadhari dzekudya dzinoshandisa zvipfeko izvi dzinozvibatanidza neupfu hwakaperera hweprotine hwekuwedzera kwekutora.
High-proteinine mararamiro haisi iyo yakanakisisa yekugadzirisa hupfu muzvikoreko izvo hazvirevi pane gluten (mune mamwe mazwi, mafurai akawanda kunze kwezvinhu zvakabikwa), uye mavhenekeri avo anoonekwa zvikuru kuti vaite mazinga makuru kana makanda. Izvo zvinogamuchirwa kwekudya nyama, zvisinei, kunyanya kana dzichashandiswa mundiro ine zvimwe zvakashata, zvinowedzera.
Gluten-Iine Zviyo
Vanhu vane chirwere chechiliac uye kwete-celiac gluten senzwivhe havakwanisi kushandisa bhari uye rye yekubheka, sezvo zviyo zviviri (pamwe chete negorosi) zvakare zvine gluten . Zvisinei, vanhu vazhinji vane magirasi egorosi vanovhiringidza zviyo izvi.
Ifura yebhari nefurawa yega yega inenge ine gluten, asi yakaderera mu gluten kupfuura gorosi uye naizvozvo haisi imwe-kune-imwe inotsiva gorosi mukubika. Hurafu yehushoni ine unhu hwakasimba uye inoshandiswa kuita dense pumpernickel chingwa. Bhari ndiyo inonyanya kushandiswa kwezvinhu zviviri kubva pakufungidzira, asi ine mikana yepamusoro-yakasvibiswa kune vanhu vane girasi yegorosi, sezvo inowanzokura mukurongeka negorosi.
Shoko kubva
Kudzorera upfu hwegorosi mumapuropiko kunogona kuva kwakaoma, uye kunoda humwe unyanzvi hwakakosha hwekubika uye humwe ruzivo rwekuti zvidimbu zvakasiyana-siyana zvinoshanda pamwe sei mumapuropiko.
Semuenzaniso, zvakawanda zvinoshandiswa zvinoshandiswa kuwedzera mapuroteni kuzvinhu zvakabikwa izvo zvinowanzoitwa kubva pasi-puroteni. Zvimwe-zvakadai semukaka, mazai, mukaka we soy , uye dzimwe nzira dzomukaka wehutachiwana-zvekudya zvekudya. Zvimwe zvinonyanya kuvharika:
- Shizha rinotsiva rinoshandiswa kwete kwete kungoisa mazai panzvimbo, asiwo kune mbiriso uye kuwedzera mapuroteni kuzvinhu zvisina gorosi zvakabikwa zvakagadzirwa. Inowanika pane dzakawanda zvezvokudya zvezvitoro kana pane mamwe masitoro.
- Zvokudya zvekudya zvakasviba uye zvine puroteni. Zviri pachena kuti hazvikodzeri vanhu vane miviri yemiti yemiti. Wanawana pazvitoro zvezvokudya kana paIndaneti.
- Mukaka wakaoma wakakomberedzwa unowanikwa mumabhegi mune zvipfekesa zvakawanda, kazhinji mubato rekubikira pedyo nekakini yakabikwa mukaka.
Iwe uchawanawo zvigadzirwa zvishomanana mune zvakawanda zvegorosi-dzisina kubheka mapepa iwe unogona kunge usingazivi, zvakadai semasamu. Gums inoshandiswa musanganiswa neupfu inosanganiswa mukubikwa sezvinotsiva gluten. Izvo zvese iwe unowanzowana muhope ndeye xanthan gum, iyo yakabva pashuga (kazhinji kubva kuchibage), uye guar gum, yakabva kune imwe rudzi rwehonye. Unogona kutenga izvi mune zvivako zvekudya zvakawanda kana paIndaneti.
Pakupedzisira, nechinguva chiduku, unodzidza kuti zvipi zvegorosi-isina uye gluten-zvisina ruvara zvinoshanda zvakanakisisa mune mapeji.
> Kwakabva:
> Beyond Celiac. Nhanho yeGluten-Free Flora.