Kuti udye gluten-isina, iwe kutanga unofanira kuziva kuti ndezvipi zvokudya zvingadzivisa
Mafuta akawanda uye zvokudya zvakawanda ane gluten. Zvechokwadi, kana iwe wakatarisa yako chaiyo yekudya yemangwanani mapeji, kusarudza kwemasikati kana tafura yezvokudya, maitiro akanaka apo mazhinji ezvokudya zviri ipapo achave ane gluten mune imwe nzira kana imwe. Funga: zviyo, pasta, chingwa, keke uye cookies, kwete kutaura zvakawanda, zvakawanda zvinogadzirwa.
Mubvunzo unoda kunge uri: Ndezvipi zvekudya zvisina gluten ?
Gluten 101: Sei Gluten Iri Muzvokudya Zvakawanda Kwazvo
Chokutanga, ngationei kuti chii chinonzi gluten chaicho (pane nguva dzose kazhinji boka rekuvhiringidzika pamusoro peizvi).
Gluten ipuroteni inowanikwa muzviyo zvegorosi, nebhari, uye rye (nekuda kwemamwe mashoko pamusoro peizvi, ona chinyorwa changu pamusoro pekuti chii chinonzi gluten.Inokuudza zvose zvawakamboita, wakamboda kuziva pamusoro peprotein ino.)
Izvo zvinonzi " gluten zviyo " -kuda zvikuru-zviri kwose kune zvokudya zvedu, muchikamu nokuti vanofarira zvakanaka (uye naizvozvo vanoita chikamu chikuru chezvokudya zvevanhu vakawanda vanozvifarira), uye muchidimbu nokuti zvakakosha mukugadzira kudya kwakagadzirwa. Zvokudya zvinoshandiswa zvinoshandisa gluten mune zvakawanda, nzira dzakawanda dzakasiyana, dzimwe dzadzo dzakajeka kupfuura dzimwe.
Zvakanaka, Saka Ndezvipi Zvokudya Zvine Zvako?
Nokuti gorosi yakazara mukati maro, zviyo zvakagadzirwa neupfu hwegorosi-chingwa, makirokiti, makeke, donuts, mabhesi, mabheji, muffin, scones nezvimwe zviyo, pamwe nemastare anozivikanwa uye pizza, pamwe chete nezviyo zvakawanda-zvose zvine gluten.
Gorosi rinogona kuonekwa pane zvishandiso mavara pasi pemashoko akawanda akasiyana, kusanganisira: upfu, hupfu hwechingwa, upfu hwegorosi, upfu hwakachena, upfu hwose hwegorosi, pasta, bulgur, spelled, uye kamut. Zvose zvemashoko iwayo pane zvinyorwa zvekudya zvinoratidza kuti zvokudya hazvina kuchengetedzeka kune mumwe munhu pane kudya kwe-gluten.
Bhari rinoratidzika zvishoma kudarika gorosi patafura yezvokudya (iwe unofarira bhari-ine muto ndiyo chete).
Zvisinei, doro rinenge riripo nguva dzose ine bhari mairi (kunze kwekuti iri ibha risina bhero ), uye bhari rinoshandiswa kuita marara, inowanikwa mumukaka wakaipa, chokoti yakashata uye mune dzimwe mishonga.
Mukuwedzera, soups uye casseroles dzimwe nguva zvinosanganisira pearl bhari (inowanzotaridzwa seyo yakadaro pane yakanyorwa). Bharikiti yebhari inogona kushandiswa sekunakidza kana sekunakidza kune zvimwe zvokudya zvinogadzirwa, uye zvinogona kuvanzwa pasi pemashoko okuti "chimiro chechisikigo." Semuenzaniso, izvo zvinosanganisa "utsi hwehupenzi hwemhuka" kazhinji zvine bhari.
Kazhinji, rye-iyo inonyanya kufanana yemaruva-gluten-inowanikwa muchingwa chega uye mune dzimwe doro; hazviwanzoshandiswa mune zvimwe zvokudya zvinogadzirwa.
Pane dzakawanda zvekudya zvinowanzo (asi kwete nguva dzose) zvine gluten. Izvi zvinosanganisira: masvini emakwenzi (hupfu hunowanzoshandiswa semuti unokonzera panzvimbo yekamu), masizi (chingwa chimedu chinoshandiswa sezadza), soy sauce (gorosi ndiyo yekutanga yezvikamu zvakawanda) uye kunyange ice cream (starch, dzimwe nguva gorosi starch, inoshandiswa kupa ruvara).
Mukuwedzera, zvokudya zvakawanda zvinoshandiswa zvinokonzera gluten sechinhu chinosanganisa, kusanganisira mishonga yezvinonhuwira, saradi yakagadzirwa , sauces nezvimwe zvinokonzera, pamwe nemabiko emagetsi uye dzakasiyana-siyana dzakagadzirirwa. Zvinokwanisika kuti yogurt uye zvimwe zvekugadzirwa kwemukaka zvine gluten zvigadzirwa.
Zvakanaka, Zvose. Chii Zvino?
Saka, kana iwe uchida kudzivirira gluten mukudya kwako, iwe uchada kutarisa zvinoshandiswa zvezvinhu zvose zvekudya zvaunoshandisa. Mukuwedzera, iwe unoda kudzidza kuti ungaziva sei gluten pane mavara ekudya (kunyange kana yakavanzwa) uye nzvimbo dzakasiyana-siyana gluten dzinogona kuvanza. Iwewo unofanirwa kunzwisisa zvishoma kuti mitemo yekurapa zvokudya inoda kuziviswa kwe gluten (chirevo: havaiti ).
Zvechokwadi zvinokwanisika kutevera kudya kweguten-pasina ( vanhu vakawanda vanozviita zuva rega rega ), asi kuti uite kudaro, unoda kuziva zvikafu zvine gluten.
Shoko Rinobva
Kana iwe uri mutsva kune kudya kwe-gluten, zvose izvi zvingaita sezvinotyisa.
Ichokwadi kuti gluten ndiyo inosanganisira chinhu chikuru kana chidimbu chekudya mune zvakawanda zvekudya uye kudya, uye kuzvidzivirira zvechokwadi zvinogona kunge zvakaoma, kunyanya pakutanga.
Apo iwe unotanga kuenda kuguta-isina, pfungwa yakanaka yekudya zvikuru kunyanya kudya nyama, michero, nemiriwo. Nenzira iyo, iwe unodzivisa gluten zvakasikwa. Sezvaunowedzera kuva nechivimbo, iwe unogona kuwedzera kune mamwe maguisi-asina-mavara-mavara (pane zvakawanda, kubva pane muto kusvika kumiti). Inguva imwe chete iwe unodzidza kudya kudya kweguten kuti iwe unzwe uine shungu yekuverenga mavara uye uchitonga pamusoro pekunge zvokudya zvisina kunyorwa "gluten-pasina" zvine gluten.
> Kwakabva:
> Celiac Disease Foundation. Chii Chandinofanira Kudya? Chokwadi Sheet.