Unesifiso esibi ikhekhe . Futhi unokungezwani ne-gluten. Nakuba kungase kube inselele ukuthola ukolweni ongenawo ufulawa esitolo kanye ngesikhathi, ingxenye enzima manje ukukhetha ukuthi iyiphi ongayithenga. Kukhona a yakho yezinketho ezahlukene ongazifunda kulezi zinsuku, kodwa ezinye zizokunikeza imiphumela oyifunayo. Nazi izifulawa eziyisishiyagalolunye ezihamba phambili ezingenayo i-gluten ongazithengela ikhekhe, amakhukhi , isinkwa nakho konke okuphakathi.
OKUhlobene: Ama-Desserts angama-25 Alula AngenaGluten Anambitha Njengento Yangempela
Iyini I-Gluten-Free Flour?
Ufulawa ongenayo i-gluten ungenziwa ngezinhlamvu ezihlukahlukene, isitashi namantongomane. Ayinawo ukolweni, okuyikhona okwenza ufulawa ojwayelekile ube ne-gluten. Okubi ngakho yilokho gluten inikeza ukwakheka, ukuhlafuna kanye nokuthungwa kwezimpahla ezibhakiwe. Lapho uketshezi lwengezwa kufulawa kakolweni, amaprotheni akolweni aphila futhi anamathisele komunye nomunye (leyo gluten!). Uma ufulawa omanzi uhlangana nemvubelo-kungakhathaliseki ukuthi imvubelo, i-baking soda noma i-baking powder-i-gluten ibamba i-carbon dioxide e-bubbly ekhiqizwa imvubelo, okuyindlela yokuphatha okubhakwayo.
Ngakho-ke, ufulawa ongenayo i-gluten uwenza kanjani ngaphandle kwe-gluten? Ekupheleni kosuku, akekho ongakwazi ukuphindaphinda ukuthungwa kukafulawa ojwayelekile. Kodwa kulapho ubhaka ngayo futhi landelela ukuqhubeka kwakho , uzosondela kakhulu ekuphindaphindeni ukuphatha kwakho okuthandayo. Izimpahla ezibhakwa ezingenayo i-Gluten zivame ukuba buthakathaka kunezandulela zazo ezisekelwe kukolo, ngakho-ke ufulawa ongenayo i-gluten uqukethe i-xanthan gum, i-binder esiza ama-batter nezinhlama ukuhlala ndawonye. I-Xanthan gum nayo isiza ukulingisa isignesha ye-gluten.
Enye inothi elibalulekile: Konke ufulawa inezinga elithile lamafutha okuzohamba ngokuhamba kwesikhathi, kodwa ufulawa ongenayo i-gluten uvame ukuba njalo hamba kabi ngokushesha kakhulu kunofulawa kakolweni. Ngakho-ke, thenga isikhwama esinosayizi ozwakalayo ngokusekelwe ekutheni uzowusebenzisa kaningi kangakanani ufulawa, futhi uqiniseke ukuthi usigcina ngokuya ngemiyalelo yephakheji—akuwona wonke ufulawa we-GF ozinzile eshalofini.
I-Walmart/Ingemuva: Rawin Tanpin/EyeEm/Getty Images1. Inkampani Yokubhaka Inkosi Arthur Inkampani Yokubhaka I-Gluten-Free All-Purpose Flour
Kuhle kakhulu kumarisiphu angenayo i-gluten
Akumangalisi ukuthi lo mkhiqizo uphezulu ohlwini lwethu, njengoba uthandwa hhayi kuphela ngemikhiqizo yayo ye-stellar, kodwa futhi nezinsiza zayo ezingapheli zokubhaka nolwazi. Lokhu kukhetha okungeyona i-GMO, okwenziwe ngenhlanganisela kafulawa werayisi, isitashi se-tapioca kanye nesitashi samazambane, kuhle kunoma yiziphi izindlela zokupheka ezibiza ngokukhethekile ufulawa ongenalo i-gluten, ngisho nalawo afaka imvubelo. Njengoba ikhululekile ekubopheni i-xanthan gum, ayenzi indawo enkulu ye-1: 1 esikhundleni sikafulawa osekelwe kakolweni, ngakho-ke kungcono kakhulu kumaresiphi asevele ebiza ufulawa ongenayo i-gluten. (Ukufaka ufulawa ojwayelekile ezindaweni zokupheka, I-King Arthur's Measure Yokukala Ufulawa Ongenayo IGluten kuyisinqumo esingcono.)
I-Amazon/Ingemuva: Rawin Tanpin/EyeEm/Getty Images 2. Bob’s Red Mill Gluten-Free 1-to-1 Baking Flour
Okungcono kakhulu esikhundleni
Uma iresiphi yakho oyintandokazi idinga ufulawa wezinjongo zonke futhi ungathanda ukuyenza ingabi ne-gluten, ungabheki okungaphezu kuka-Bob's 1-to-1. Yenzelwe ukufaka esikhundleni sikafulawa kakolweni kunoma iyiphi iresiphi, kusukela ku-brownies kuya ama-muffin kumakhukhi. Kuyinhlanganisela kafulawa werayisi omnandi omhlophe, ufulawa werayisi onsundu wezinhlamvu, ufulawa wamabele, ufulawa we-tapioca kanye nesitashi samazambane, kanye ne-xanthan gum. Ngakho-ke, ngeke udinge ukwenza ama-tweaks noma wengeze ezinye izithako ukuze ubhake izinto zakho ozithandayo. Okungcono nakakhulu, ufulawa wenziwa endaweni engenalo i-gluten ngokuphelele futhi iqoqo ngalinye liyahlolwa ukuze kuqinisekiswe ukuthi alinawo ukolweni.
I-Amazon/Ingemuva: Rawin Tanpin/EyeEm/Getty Images 3. I-Anthony's Brown Rice Flour
Okungcono kakhulu ukupheka
Ufulawa werayisi onsundu uwukukhetha okuthandwayo ngenxa yokuthi une-gritty kancane futhi ulula kakhulu. Ukunambitheka kwayo kuthambile, ngokungafani nezinye izindlela (ahem, ufulawa kakhukhunathi). I-Anthony's nayo ayiyona i-GMO futhi yenziwe ngerayisi elinsundu, okusanhlamvu okuphakathi nendawo. Okuqukethwe kwamaprotheni aphansi kafulawa welayisi kusho ukuthi akukhiqizi imiphumela engcono kakhulu ezimpahleni ezibhakiwe, njengoba ngeke ibambe inhlama ndawonye kanye nezinye izinketho. Uma ufuna ukusebenzisa ufulawa werayisi ukubhaka, ubhanqe namanye amafulawa angenayo i-gluten angasiza isakhiwo. Ngokwayo, ufulawa werayisi ungcono kakhulu njengowokuqinisa isobho, amasoso nezitshulu futhi njengendlela yokudonsa inyama ukuze uyithose noma uyipheke. ama-noodle , nakuba ababuyekezi baka-Anthony bephinde bathi kuhle kakhulu kuma-pancake. Qiniseka ukuthi isitolo uyifake efrijini kuze kufike ezinyangeni ezinhlanu noma efrijini lakho kuze kube unyaka.
/amaphawundi amahlanu e-Amazon
I-Amazon/Ingemuva: Rawin Tanpin/EyeEm/Getty Images 4. I-Krusteaz Gluten-Free All-Purpose Flour
Inani elingcono kakhulu
Uma umusha ekubhakeni kwe-gluten-free futhi ungafuni ukuphuma ngaphandle kwesango, awukwazi ukushaya iphuzu lentengo lika-Krusteaz. Ngo-13 cents per ounce, le nhlanganisela eguquguqukayo kafulawa wamabele wezinhlamvu, ufulawa werayisi onsundu, ufulawa we-millet wezinhlamvu ezigcwele kanye ne-xanthan gum yakhelwe ukuthatha indawo kafulawa kakolweni ngezingxenye ezilinganayo. Yisebenzise ukubhaka amakhukhi, isinkwa, ama-roll, ama-pancake, ama-brownies nangale kwalokho.
/amaphawundi amabili-iphakethe eliyisishiyagalombili
I-Amazon/Ingemuva: Rawin Tanpin/EyeEm/Getty Images 5. I-Otto's Naturals Cassava Flour
Okuhle kakhulu kuma-brownies, amakhukhi namakhekhe
Eyenziwe ngempande ye-yucca, ufulawa womdumbula yinto ebushelelezi, eyimpuphu efana nofulawa we-tapioca. Ine-flavour ye-earth epholile iyodwa kodwa inambitha ukungathathi hlangothi uma ibhakiwe. I-Otto's Natural ayifaki noma yimuphi omunye ufulawa ekuhlanganiseni—kuyimpande ye-yucca engeyona eye-GMO. Ngenxa yokuthi ufulawa womdumbula udonsa uketshezi oluningi kunofulawa kakolweni, kuhle kakhulu ukubhaka izibiliboco eziminyene njengamakhukhisi, amakhekhe nama-brownies kunemvubelo njengesinkwa noma ama-donuts. Ungakwazi futhi ukuyisebenzisela uqweqwe lwe-pizza, isinkwa noma i-pasta, ngoba lezo azidingi ukuphakanyiswa okuningi.
I-Amazon/Ingemuva: Rawin Tanpin/EyeEm/Getty Images 6. I-Terrasoul Superfoods Organic Almond Flour
Ufulawa we-almond omuhle kakhulu
Uma ungenayo i-allergies, ufulawa we-alimondi nakanjani kuwufanele ngizame. Inikeza amandla amaprotheni kanye nefayibha kunoma iyiphi iresiphi, futhi inokunambitheka okuphakathi nendawo okuyenza ibe nezinto ezihlukahlukene kakhulu. Ufulawa we-alimondi we-Terrasoul wenziwa ngama-alimondi ase-Spanish a-blanched futhi unokuthungwa okuhle kakhulu. Futhi ayinazo izinsalela zamakhemikhali, njenge-propylene oxide, ezivamile kwamanye ama-alimondi. Nakuba ungeke ukwazi ukufaka endaweni eyodwa esikhundleni sikafulawa kakolweni, ukwengeza ufulawa owengeziwe kunalokho okubizwa ku-iresiphi kungakusiza ukuthi uthole inhlama eqinile noma inhlama. Ungasebenzisa futhi i-xanthan gum, amaqanda amhlophe noma i-psyllium husk powder ukuze uzuze ukuthungwa okuqinile. Sebenzisa ufulawa we-alimondi ukwenza amakhukhi, amakhekhe, izinkwa ezisheshayo nezinye izinto ezibhakiwe. (Uma ungashadile usebenzisa ufulawa we-alimondi ophilayo, I-Blue Diamond's futhi ukukhetha okuqinile nge amathani yezibuyekezo ezinhle zamakhasimende.)
I-Amazon/Ingemuva: Rawin Tanpin/EyeEm/Getty Images 7. Viva Naturals Organic Coconut Flour
Ufulawa kakhukhunathi omuhle kakhulu
Ufulawa kakhukhunathi unokunambitha okuhlukile okuzovela kunoma yini oyenzayo ngayo. Ngakho-ke, sebenzisa ekuphekeni osekuvele kubize ukhukhunathi noma izindlela zokupheka ezingazuza ekunambithekeni kwayo, njengama-macaroni noma amakhukhi we-chocolate chip. Ufulawa kakhukhunathi nawo ulungele ama-tortilla, ama-pancake nama-chips. I-Viva Naturals incoma ukuthi kufakwe i-¼ inkomishi kafulawa kakhukhunathi kanye neqanda elilodwa indebe kafulawa kakolweni (amaprotheni avela eqandeni azosiza emnyangweni wesakhiwo). Ufulawa kakhukhunathi nawo unawo isikhathi eside sokuphila cishe wonke ufulawa we-gluten-free. Izohlala efrijini isikhathi esingangonyaka—ungagcini nje ukuyigcina ku-pantry ngoba ayizinzile eshalofini.
I-Amazon/Ingemuva: Rawin Tanpin/EyeEm/Getty Images 8. Arrowhead Mills Organic Buckwheat Flour
Ufulawa ongcono kakhulu we-whole-grain-free
Akukhona nje kuphela ukuthi i-buckwheat ingumthombo omkhulu wamaprotheni kanye ne-fiber, kodwa futhi ine-nutty emangalisayo, ukunambitheka komhlaba okungathuthukisa izindlela zokupheka zama-crackers, ama-soba noodles, ama-pancake, isinkwa esiyisicaba ngisho namakhekhe nama-muffin (izimpahla ezibhakiwe zingazuza ngokuzixuba nomunye ufulawa, njenge-oat noma irayisi). Lo fulawa we-buckwheat uzidla ngamagremu angama-30 wokusanhlamvu kuwo wonke ama-¼ indebe. Yihlanganise nezithako ezizohambisana nokunambitheka kwayo, njengoshokoledi omnyama, amantongomane athosiwe noma amakhowe. (I-P.S. Arrowhead Mills's ufulawa wamabele inezinhlamvu ezingaphezu kuka-35 amagremu ngokuphakela ngakunye.)
I-Amazon/Ingemuva: Rawin Tanpin/EyeEm/Getty Images 9. I-Namaste Foods I-Organic Sorghum Flour
Ufulawa ongenayo i-gluten onomsoco
Yenziwe ngamabele, okusanhlamvu kwasendulo okuphakeme kukho kokubili amaprotheni kanye nefayibha kunokolweni. Kukhona amagremu angu-4 wamaprotheni namagremu angu-3 wefayibha kukho konke ¼ inkomishi kafulawa wamabele we-Namaste Foods, uma kuqhathaniswa nofulawa ovamile we-AP wamagremu angu-3 weprotheyini kanye ne-½ igramu ye-fiber. Amabele acebile nge-iron, aziqhenya ngamaphesenti angu-8 esamba sakho sansuku zonke esinconywayo ekunikezeni ngakunye. Kuhle ngoba I-pizza uqweqwe kanye nama-flatbreads azozuza kukunambitheka kwawo okusemhlabeni. Njengofulawa we-amaranth kanye ne-oat, ufulawa wamabele ungagcinwa endaweni ifriji noma i-pantry . Emazingeni okushisa asekamelweni, izohlala isikhathi esingangezinyanga ezimbili—iyiqhwa ukuze iphindwe kabili impilo yayo yeshalofu.
/22-ounce amaphakethe ayisithupha e-Amazon
OKUhlobene: Amaresiphi angama-30 weVegan, AngenaGluten Awanambithise Njengekhadibhodi
