Ukudla okuqukethe i-gluten

-Delile

• Uhlu lokudla okuqukethe i-gluten
• Ukulandela kanjani ukudla okungenayo i-gluten

I-Gluten yiprotheni etholakala kukolweni, ibhali nofulawa we-rye futhi ingadala ukuvuvukala ezingeni lesisu kwabanye abantu, ikakhulukazi labo abanokubekezelelana noma ukuzwela nge-gluten, nakho okuholela ekuveleni kwezinye izimpawu ezifana nohudo, ubuhlungu kanye umuzwa wesisu esikhukhumele.

Njengamanje, kunokudla okuningana kwezimboni okuqukethe le protein, ikakhulu ngoba kusekelwe kufulawa kakolweni. Ngalesi sizathu, kubalulekile ukufunda ilebula ngaphambi kokuthenga noma yimuphi umkhiqizo, uncamela ukudla okunenkomba ethi "gluten free" noma "i-gluten mahhala ".

Bona okuningi mayelana nezimpawu nezimpawu ezingakhombisa ukungabekezelelani kwe-gluten.

Uhlu lokudla okuqukethe i-gluten

Okulandelayo uhlu olunesibonelo sokudla okuthile nge-gluten, okungafanele kudliwe uma kwenzeka ukungabekezelelani noma ukuzwela ku-gluten:

• Isinkwa, ubhontshisi, ibhisikidi, ibhisikidi, amakhekhe, imakharoni, i-croissant, ama-donuts, i-tortilla kakolweni (enezimboni);
• I-pizza, ukudla okulula, ama-hamburger, izinja ezishisayo;
• Isoseji namanye amasoseji;
• Ubhiya neziphuzo ezinomsoco;
• Amagciwane kakolweni, umzala, ukolweni, i-bulgur, ukolo semolina;
• Ezinye ushizi;
• Amasosi afana ne-ketchup, isoso esimhlophe, imayonnaise, shoyu kanye namanye amasoso anezimboni;
• Imvubelo kaBrewer;
• Ukulungiselela okulungisiwe namasobho angenamanzi;
• Okusanhlamvu namabha okusanhlamvu;
• Izithako zokudla okunempilo.

Ama-oats angukudla okungenayo i-gluten, kepha ngesikhathi senqubo yokukhiqiza kwayo kungangcoliswa ukolweni, ibhali noma i-rye, njengoba kuvame ukwenziwa ezimbonini ezifanayo. Ngaphezu kwalokho, eminye imithi, izindebe zomlomo nemikhiqizo yokunakekelwa ngomlomo nayo ingaqukatha i-gluten.

Ukulandela kanjani ukudla okungenayo i-gluten

Ukudla okungenayo i-gluten kuboniswa ikakhulukazi kubantu abanokungabekezelelani kwe-gluten noma ukuzwela, kepha-ke, wonke umuntu angazuza kulolu hlobo lokudla, ngoba ukudla okuningi okuqukethe i-gluten nakho kunothile emafutheni nashukela, kuhlinzeka ngama-calories amaningi emzimbeni futhi ukukhuthaza ukuzuza kwesisindo.

Ukwenza ukudla okungenayo i-gluten, kubalulekile ukufaka okunye ufulawa kakolweni, webhali noma we-rye nokunye okungenayo i-gluten, ikakhulukazi ukulungiselela amakhekhe, amakhukhi nezinkwa. Ezinye izibonelo i-almond, coconut, buckwheat, carob noma ufulawa we-amanto. Thola ukuthi yini ukudla okungenayo i-gluten.

Endabeni yokuthengwa kwemikhiqizo enezimboni, kubalulekile ukuthi unake futhi ufunde ilebula lokudla, ngoba yonke imikhiqizo yokudla, ngokomthetho, kufanele inqume ukuthi ayinayo yini i-gluten ekwakhiweni kwayo. Ngaphezu kwalokho, amanye amazwe athi izindawo zokudlela ziyadingeka ukusho ukuthi ukudla kuqukethe i-gluten noma cha, ukuze kuvinjelwe umuntu ongabekezeleli noma ozwela i-gluten ukuthi angakudli.

Kubalulekile futhi ukuthi uhambisane nesazi sokudla okunomsoco ukugwema ukususa ngokungenasidingo okunye ukudla ekudleni kanye nokuvumelanisa indlela odla ngayo ngokuya ngezidingo zomuntu ngamunye.

Bona futhi kuvidiyo engezansi amanye amathiphu okususa kancane i-gluten ekudleni kwakho kwansuku zonke: