Funda izinhlamvu zakho: isinyathelo sokuqala ekuphekeni kwe-gluten
I-Gluten yigama le-catchall yephrotheni etholakala ngokolweni. Ukudla okuvela kwisinkwa se-rye ku-pasta kunokuqukethwe kwe-gluten, kanye nokudla okungenakukusola, njengokugqoka isaladi noma ubhiya obuthandayo. I-Gluten isebenza njengeglue yemvelo ukugcina ukudla okuthile ndawonye.
Abantu abaningi bangadla i-gluten ngaphandle kwemiphumela emibi. Ezinye ziyi-gluten-sensitive noma i-gluten-engaxhasi. Imizimba yabo iya emoyeni wokuhlasela lapho bedla noma yini ene-gluten.
Lapho i-gluten ihlasela izinhlelo zabo zokugaya, imizimba yabo ihlupheka ngokuziphendulela okungavamile. Abantu abadala abanokuzizwa nge-gluten bangathola ukubhujiswa, igesi, ukuqotshwa noma isifo sohudo. Bangaba nesisindo somzimba noma bazizwe bekhathele futhi bekhathele ngemuva kokudla.
Abantu abangaba yizigidi ezingu-18 baseMelika banobucayi, ngokusho kweNational Foundation for Celiac Awareness. Omunye kwabangu-100 baseMelika u-gluten-ongenakubekezelelana - abhekene nesifo se-celiac futhi bakhuthazelela ukubhekana nomzimba okungaphezu kwalokho lapho i-gluten isetshenziswa, kuhlanganise nokulimala emathunjini amancane.
Noma kunjalo, abanye bamane bakhetha ukungena-gluten, nakuba kunobuncane bokufakaza kwesayensi okubonisa ukuthi ukuqeda i-gluten ekudleni kukhuthaza impilo enhle uma ungazweli noma ungahambisani nesiprotheni.
Kungakhathaliseki ukuthi kufanele ususe i-gluten ekudleni kwakho noma uma ufuna, ukucabanga ukuthi yini ukudla okuqukethe le protheyini kungaba inselelo. Ngezinye izikhathi kubonakala, kepha ngezinye izikhathi akusikho.
Njalo funda izithako namalebula ukuqinisekisa ukuthi uthola ukwelashwa ku-gluten, kodwa lolu hlu lungakusiza ukuthi ubone ukuthi yiliphi uhlobo lokudla okuyizinhlamvu eziyingozi futhi okungaphephile ngokuphelele.
Amagilebhisi Engaphephile Aqukethe Gluten
- Usanhlamvu: Zonke izinhlobo zokhula ziqukethe i-gluten, kuhlanganise isipelingi, i-durum, i-semolina, i-graham, i-faro, i-emmer, i-einkorn, i-triticale, ne-kamut. Lokhu kufaka konke okusanhlamvu, amajikijolo, ama-germ, ama-brans, ama-flours, ahlume ukolweni kanye nokolo oluvuthiwe.
- Ibhali: Zonke izinhlobonhlobo nezinhlobo zebhali ziqukethe i-gluten, futhi ibhali lingakwazi ukufihla ekudleni okungeke uligungele, njengama-vinegars, iziphuzo zobisi ezinamahloni nama-candies, isiraphu esiphundu selayisi eyenziwe nge-rice malt, nobhiya.
- Rye
Izinhlamvu Zokuphephile Ezingavikelekile
Akuzona zonke izinhlamvu ezizenzakalelayo ohlwini olungaphephile ngoba nje ziyizinhlamvu. Lezi ezinye okumele uzidle:
- I-Amaranth
- I-Buckwheat
- Ukolweni
- I-Millet
- I-Montina® (I-Rice Rice Grass)
- Oats
- I-Quinoa
- Amapayipi amalayisi: amhlophe, amnandi noma ama-sushi, ama-brown noma asendle
- Isihlahla
- I-Teff
Ukusetshenziswa kwama-oats emidlalweni ye-gluten-free kuyinto engqubuzanayo, noma kunjalo. I-Gluten Intolerance Group, i-Celiac Disease Foundation, neCanada Celiac Association bonke bayavuma ukusetshenziswa kwemali elinganiselwe ye-oat gluten-free. Ezinye izinhlangano, kuhlanganise neCeliac Sprue Association, zincoma ukuthi ama-oats agwenywe.
Izitshalo ze-Bean eziphephile eziphephile
Ezinye izimbali zebhontshisi nazo zibhekwa ziphephile. Zihlanganisa:
- I-fava bean
- I-Garbanzo ( chickpea )
- I-Garfava (inhlanganisela ye-garbanzo ne-fava flours)
- I-Pea
- I-Romano (i-cranberry)
- Soy
Ngezinye izikhathi i-garbanzo noma i-chickpea ufulawa ubizwa ngokuthi "igramu" ufulawa. Lokhu akufanele kudidaniswe nofulawa "we-graham" ovela koroyi.
Izimpande Zama-Nut Safe-Safe
Izintambo zomuthi ezingaziwa ukuthi ziqukethe gluten zihlanganisa:
- I-almond
- I-Chestnut
- Ukhukhunathi
- Hazelnut
- I-Pecan
I-Root Safe-Root Free Vegetable Starches
Ezinye izinhlanzi zemifino yezimpande nazo ziphephile. Zihlanganisa:
- I-Arrowroot
- I-Potato Starch
- I-Potato Flour
- I-Tapioca