01 ka 09
Izithelo ze-Gluten: Okuyikho (nokuthi benzeni nabo!)
Isithombe sezitshalo nge-Fotografia Basica Yikuphi okusanhlamvu okuphelele okuyizinhlamvu ze-gluten?
Ukugwema i-gluten kusho ukudla okuncane okucutshungulwayo ngezingxube ezifihlekile - futhi into enhle! Uma unjengeyami, uthanda ukuthenga ezitolo ezingxenyeni eziningi zokudla kwakho futhi ubeke izitshalo ezinempilo nezitshalo ezishibhile, zokugcwalisa, nokudla okunempilo kwemifino nokudla okunomsoco . Qhubeka ufunda ukuze uthole ngezinhlamvu eziyisikhombisa ezingenamalusi okufanele uzame.
Kungenzeka ukuthi wezwe ngabanye babo, kodwa ngahlangana nawe awuzange uzame wonke! Awuqiniseki ukuthi ungenzani nalezi zinhlamvu? Nazi ezinye imibono esheshayo:
- Yenza isidlo sasekuseni esishisayo (njenge-oatmeal) ngezithelo zomvini, izithelo, amantongomane, njll. I-recipe yesampula: I- maple sinamoni i-quinoa yasidlweni sasekuseni
- Bambani nanoma yiluphi uhlobo lwe-curry yemifino, imifino yemifino-gazinga, isilimu yemifino noma i-indihl dahl esikhundleni selayisi elimhlophe elimhlophe
- Engeza okuncane kwanoma yikuphi kulawa okusanhlamvu okungenayo i-gluten cishe nganoma yiluphi uhlobo lwesobho, isilili noma isaladi ukuze ulululwe bese ulugcwalisa
02 ka 09
I-Teff
I-Teff
Uma uke waphuma waya e-Ethiopia yokudlela yokudlela, kungenzeka ukuthi ube ne-teff kodwa wayengazi nakanjani. Leyo isinkwa esicwebezelayo esisetshenziselwa ukuqoqa ukudla endaweni yezinto ezitolo zokudlela zaseTopiya senziwe ngofulawa we-teff. Uma ungakaze ube nokudla kwaseTopiya, ngincoma kakhulu ukuthi ufune eyodwa bese uzama! Ukudla kuyinto okumnandi okungenakulibaleka, kanti iningi lizoba nemininingwane eningi yemifino kanye ne-vegan.
Kodwa emuva ku-teff. I-Teff ayiyona into enkulu esikhundleni selayisi noma i-quinoa ngendlela enye izitshalo ezigcwele ngayo. Isibonelo, awukwazi ngempela ukwenza isaladi ye-teff ngendlela ongayenza ngayo isaladi lebhali . Kungani kungenjalo? Ngoba okusanhlamvu kuncane kakhulu kangangokuthi lapho kuphekwe, bahlotshaniswa ndawonye. Kodwa lokho kwenza nje u-teff uphelele izinto ezifana ne- breakfast ye-breakfast ye-taf , engeza isobho ngokuminyana okuncane, nezitsha ezinomusa njenge- teff polenta . Futhi, njenge-polenta, i-teff ephekiwe iyoba yi-firmish uma iphekwe bese ihlihliwe, ngakho-ke, cwangcisa ukuyibuyisela kabusha ngamanzi amaningi uma usalala, noma, yinqume futhi uyifake njenge-polenta esele !
03 ka 09
I-Millet
I-Millet
I-Millet iyindlela engingayithandi ngayo i- quinoa . Hlola bese uqhathanisa intengo, bese uzibuza ukuthi kungani ungakhethi izintwana! I-Millet ivame ukulinganiselwa ku-1 / 6th intengo ye-quinoa, engikhiphe ikhanda lami futhi ngizibuza ukuthi kungani engathandwa kakhulu. Ngokuqinisekile kufanele kube!
I-Millet iphakeme kakhulu ngamaprotheni (hhayi njengamaprotheni amaningi njenge- quinoa , noma kunjalo), futhi iyimithombo enhle ye-iron ne-zinc, ewumsoco obalulekile kuwo wonke umuntu, kodwa ikakhulukazi ezitshalweni nemifino.
Futhi-ke, njengoba imlenze empeleni imbewu hhayi okusanhlamvu, i-gluten-free ngokuphelele!
04 ka 09
Kaniwa
Kaniwa
U-Kaniwa, isihlobo se- quinoa , ubukeka sengathi ufana ne- teff embusweni ongenakuphekwa, kodwa upheka ngokuhluke kakhulu. Ngesikhathi i-teff izokhamuluka, i-kaniwa ipheka ngaphezulu njenge-quinoa, kodwa ngenxa yokuthi incane kakhulu, ukuthungwa kuhluke kakhulu. Uma uthanda i-quinoa, ungase uthande nje u-kaniwa, naye. Ngama-gramu angu-7 amaprotheni ngamakhemikhali angu-1/4 owomile, i- kaniwa iphinde ibe umthombo omuhle kakhulu wamaprotheni kubantu abadla imifino.
Zonke izithelo ezifana ne-kaniwa ziphelele ukuze ziqhubeke. Ngithanda ukupheka okunye futhi ngiyiqede ngakho ngihlale ngilungele ukufaka isobho ekumenikeni kwe-stovetop ukuthungwa okungeziwe kanye namaprotheni, noma, uma ngipakisha isaladi eluhlaza ukuze ngifake ehhovisi lesidlo sasemini, Uzophosa inhlamvu encane ye-kaniwa ukwengeza inqwaba kanye ne-fibre, futhi, njengama-grains amaningi, i-kaniwa ingasetshenziswa cishe nganoma iyiphi indlela ovame ukusebenzisa irayisi: ku-pilaf, eceleni kwesigubhu se-vegetable-fry, noma i-curry yemifino.
05 ka 09
I-Buckwheat
USergey Chushkin / Getty Images I-Buckwheat
Njenge- millet kanye ne-quinoa, i-buckwheat, naphezu kwegama, akulona ukolweni noma ngisho nokusanhlamvu, kodwa kunalokho imbewu ye-gluten. Kuzo zonke izitshalo, uketshezi okulula kakhulu kubonakala ngenxa yokuma kwe-pyramid.
I-Buckwheat ivame ukuvela ezinhlobonhlobo ezimbili ezihlukene : okuluhlaza nokugqwetshiwe. I-buckwheat ye-toast, efanekiselwe ngenhla, imnyama kancane futhi cishe i-auburn ebomvu umbala, futhi ingabizwa ngokuthi i-kasha , yebo, ingahle idideke kancane. Okumnandi, ukugqwabanisa okuhlutshiwe kunombala ogqamile we-tannish.
I-Buckwheat iyisithako esiyinhloko kuma- noodle ase- Japanese soba , okuyi-yebo, i-gluten-free!
06 ka 09
I-Amaranth
Isithombe se-Amaranth nguLe Lew Robertson / Getty Images I-Amaranth
Enye okusanhlamvu okungenayo gluten kungenzeka ukuthi awuzange uzame? Amaranth!
Ukuthenga amaranth? Kubonakala sengathi kufana ne-quinoa, nakuba iyingcosana futhi inesimo esiphezulu ngenkathi i-quinoa ifana ne-cylinder flat. Njenge-quinoa, i- amaranth iyimithombo enhle kakhulu yamaprotheni nge-8 amagremu ngehora ngalinye le-1/4 elomile, futhi, njenge-millet, liwumthombo omkhulu wensimbi.
I-Amaranth ipheka ngokuhlukile kakhulu kunezinye izinhlamvu ezingenalutho, futhi ukuthungatha kungathatha kancane ukujwayele uma ujwayele ukudla irayisi noma i-quinoa kuphela.
07 ka 09
I-Quinoa
I-Quinoa
Njengamanje usuvele uzame i-quinoa, futhi mhlawumbe ngisho nokupheka ezimbalwa ze-quinoa, kodwa wazi ukuthi i-quinoa empeleni ayiyona okusanhlamvu, kodwa inzalo, ngakho-ke ayikho ngempela gluten? Yebo, kunjalo, futhi manje uyakwenza!
Yebo, i-quinoa, ukudla okunomsoco okwakhula ekutheni kuvezwe empeleni ngempela, okusanhlamvu okusendulo okungekho gluten okuyiyona ngempela imbewu. Esinye sezizathu zokuthi i-quinoa ithandwa kakhulu, okungenani phakathi kwezitshalo nezitshalo, ukuthi ungumthombo omuhle weprotheyini esitshaliwe (alo ng nobhontshisi, amantongomane kanye nemifino).
08 ka 09
Ilayisi
I-pegan ye-vegan ene-peas eluhlaza, ama-artichokes ne-bell pepper isithombe nguFuse / Getty Images Yebo, irayisi iyisinhlamvu futhi ayinalutho ngokuphelele! Ungawunaki irayisi lapho ucabanga ngezinhlamvu ze-gluten futhi uhlela ukudla. Irayisi elimhlophe, ilayisi elibomvu kanye nelayisi lasendle (enye inzalo ekhishwa njengezinhlamvu) yizo zonke izinketho ezinkulu uma udinga okusanhlamvu okungenalutho lwe-gluten.
Cabanga ngezinto zonke irayisi ezingasetshenziswa, futhi uzobona ukuthi zingaki ukudla okungazithokozela ekudleni okungenalutho: irayisi nobhontshisi , irayisi pilaf, i-jayisilaya, i-rice quiche, i-rice pudding, i-rice enezinsekile i-pepper, ilayisi elingcolile, amaqabunga aqoshiwe (i-dolmas), i-rice balls ethosiwe, i-risotto, i- paella , irayisi ethosiwe, ingasaphathwa nge-sushi yemifino!
09 ka 09
Izindlela zokupheka ezingenayo gluten-free nezinsiza
Izidlo ze-gluten-free vegan. Lezi zinhlamvu zomhlabathi ezingenayo i-gluten zinkulu kakhulu zokubhanana nemifino yokuvutha noma i-curries, ukuze uthole ukudla okuphelele. Nazi izinsiza ezimbalwa ozothola ukuzohlola uma udla ukudla okunama-vegetarian noma gluten-free free: