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I-Gluten yiprotheni eyinhloko etholakala ezinhlamvini zokusanhlamvu njengokolweni, ibhali nerye. Inikeza umswakama nokunwebeka kokudla ukusiza ukugcina ukwakheka kwayo futhi iphinda inikeze ukuthukuthela nokuhlafuna isinkwa [1] , [okubili] .
Ukusetshenziswa kwe-gluten kuvame ukuphepha kubantu abaningi, kepha abantu abanesifo se-celiac noma labo abazwela i-gluten kufanele bagweme ukusetshenziswa kwaso ngenxa yemiphumela yaso emibi yempilo [3] .
Futhi, abantu abaningi abaphilile bavimbela i-gluten ekudleni kwabo ngenxa yezizathu eziningi, njengokuthuthukisa izimpawu zesisu nezingewona amathumbu noma babe nombono wokuthi i-gluten iyingozi empilweni yabo [4] .
Uma ulandela ukudla okungenayo i-gluten, udinga ukukhetha ukudla okungenayo i-gluten. Funda ukuze wazi ukudla okufanele ukwengeze ekudleni okungenalutho kwe-gluten.
1. Izinhlamvu ezigcwele
Izinhlamvu eziqukethe u-zero gluten futhi okufanele zibe yingxenye yokudla kwakho okungenagluten yi-quinoa, irayisi elinsundu, irayisi lasendle, i-oats, amabele, i-amaranth, i-teff, i-arrowroot, amabele, i-tapioca ne-buckwheat. Futhi, ngenkathi uthenga okusanhlamvu okuphelele njenge-oats, hlola ilebula ngokucophelela ukuze ubone ukuthi ayinayo yini i-gluten njengoba kungenzeka ukuthi ingcoliswe i-gluten ngenkathi kusetshenzwa [5] .
Izinhlamvu ezimbalwa ezigcwele ziqukethe i-gluten futhi kufanele zigwenywe. Ziyi-rye, ibhali, i-triticale (i-hybrid kakolweni ne-rye) nokolweni kanye nazo zonke izinhlobo ezinjengokolweni ophelele, i-bulgur, i-farro, amajikijolo kakolweni, i-graham, i-farina, i-kamut, ufulawa obhulisiwe, i-durum, isipelingi, njll.
2. Izithelo nemifino
Izithelo nemifino okungenayo i-gluten ngokwemvelo kufaka ubhanana, ama-apula, amajikijolo, izithelo ezisawolintshi, amapentshisi, amapelepele ensimbi, imifino enamaqabunga aluhlaza, imifino ye-cruciferous, amakhowe, imifino enesitashi, isanqante, u-anyanisi, isithombo nobhontshisi obuluhlaza.
Kodwa-ke, qaphela ezinye izithelo nemifino esetshenzisiwe engaba nezithako eziqukethe i-gluten njengemithombo, isitashi sokudla esishintshiwe, i-maltodextrin kanye neprotheni kakolweni ene-hydrolyzed. Lezi zithako zengezwa ukunikeza ukunambitheka noma zisetshenziswe njengama-thickening agents [6] .
Qaphela: Qiniseka ukuthi uhlola ilebula le-gluten ekudleni okufana nezithelo nemifino ekheniwe, izithelo nemifino eyomisiwe, izithelo nemifino efriziwe kanye nezithelo nemifino eqothulwe ngaphambilini etholakala kalula ezimakethe.
3. Imikhiqizo yobisi
Ubisi, ibhotela, i-ghee, ushizi, iyogathi, i-cottage shizi, ukhilimu omuncu nokhilimu eminye yemikhiqizo yobisi ngokwemvelo engenayo i-gluten.
Kodwa-ke, imikhiqizo yobisi efana no-ayisikhilimu, imikhiqizo yoshizi esetshenzisiwe nobisi olunephunga kanye ne-yogurt kufanele kugwenywe ngoba ingaqukatha izithako eziqukethe i-gluten ezifana ne-thickeners, isitashi sokudla esishintshiwe kanye nemithombo [7] .
4. Ukudla okunothe kakhulu ngamaphrotheni
Imithombo yamaprotheni wezilwane njengenyama ebomvu, inyama yenkukhu, ukudla kwasolwandle kanye nemithombo yamaprotheni asuselwa ezitshalweni ezinjengembotyi, ukudla kwesoya (tofu, tempeh, edamame, njll) namantongomane nembewu akuqukethe i-gluten futhi kungaba yingxenye ye-gluten-free yakho ukudla.
Kodwa-ke, hlala kude nenyama esetshenzisiwe, inyama ebandayo ebandayo, inyama yomhlabathi kanye nenyama ehlanganiswe namasosi nama-marinades ngoba ingaqukatha izithako eziqukethe i-gluten njenge-soy sauce neviniga wemithombo [7] .
5. Izinongo
Uviniga omhlophe, uviniga osetshenzisiwe, i-apula cider uviniga, ama-tamari kanye nama-coconut amino ezinye zezinongo, amasoso nama-condiments aqukethe i-zero gluten. Futhi ezinye izinongo, amasoso kanye nama-condiments afana nemayonnaise, utamatisi isosi, ukhukhamba, isoso soso, isoso, isoso lwesinaphi, izinongo ezomile, ukugqoka isaladi, uviniga welayisi, ama-marinade kanye ne-pasta sauce kuqukethe izithako eziqukethe i-gluten njengofulawa kakolweni, isitashi sokudla esishintshiwe kanye nemithombo . Lezi zithako zengezwa kubo ukwengeza ukunambitheka noma kusetshenziswe njenge-agent yokuzinzisa.
6. Amafutha namafutha
Amafutha no-oyela ngokwemvelo angenayo i-gluten ngamafutha kakhukhunathi, ukwatapheya kanye ne-avocado, iminqumo namafutha omnqumo, ibhotela, i-ghee, imifino nembewu kawoyela. Futhi gwema ukusebenzisa izifutho zokupheka kanye namafutha anama-flavour noma izinongo ezingeziwe njengoba zingaqukatha izithako eziqukethe i-gluten.
7. Iziphuzo
Uma udla ukudla okungenayo i-gluten, kufanele ufake lezi ziphuzo ezingenalo i-gluten ezifana nekhofi, ijusi yezithelo zemvelo, itiye, ulamula, isiphuzo sezemidlalo nesiphuzo samandla nezinye iziphuzo ezidakayo ezifana newayini nobhiya okwenziwe nge-buckwheat noma ngamabele. Futhi iziphuzo ezinjengobhiya owenziwe ngezinhlamvu eziqukethe i-gluten, iziphuzo ezingafakwanga distilled neziphuzo zemithombo kufanele kugwenywe [8] .
Qaphela: Qiniseka ukuthi iziphuzo ezinjengotshwala obufriziwe, i-smoothie nezitolo ezithengiwe eziqukethe ukunambitheka okungeziwe aziqukethe i-gluten.
Ukuphetha ...
Kukhona ukudla okuningi okungenayo i-gluten okunempilo nokunomsoco okungaba yingxenye yokudla kwakho kwansuku zonke okungenama-gluten. Gwema ukudla okufana nokolweni, i-rye nebhali bese uhlola amalebula okudla ngokucophelela ngaphambi kokuthenga noma yikuphi imikhiqizo yokudla njengoba ingaqukatha izithako eziqukethe i-gluten.
Imibuzo evame ukubuzwa
Q. Yini engadliwa ngabantu abakhululekile be-gluten?
TO. Izithelo nemifino, imikhiqizo yobisi enjengobisi, ibhotela, i-ghee noshizi, okusanhlamvu okuphelele njenge-quinoa, irayisi lasendle, i-oats, i-buckwheat, izinkukhu kanye nemidumba.
U. Ngubani okufanele adle ukudla okungenalutho kwe-gluten?
TO. Abantu abanesifo se-celiac nokuzwela kwe-gluten kufanele badle ukudla okungenayo i-gluten.
U. Ingabe ubhatata awunalutho?
TO. Yebo, zonke izinhlobo zamazambane kufaka phakathi ubhatata azinayo i-gluten.
U. Ingabe amaqanda awanalo igluten?
TO. Yebo, amaqanda akanayo i-gluten ngokwemvelo.
