Amafulethi angama-14 ahamba phambili angenayo i-Gluten

-Delile

• 1. Ufulawa Wama-alimondi
• 2. I-Buckwheat Flour
• 3. Ufulawa Wamabele
• 4. Amaranth Ufulawa
• 5. I-Teff Flour
• 6.Ufulawa we-Arrowroot
• 7. Impuphu Yelayisi Elinsundu
• 8. I-oat Flour
• 9. Ufulawa Wombila
• 10. Ufulawa Wenkukhu
• 11. Ufulawa Wokhukhunathi
• 12. Ufulawa weTapioca
• 13. Ufulawa Womdumbula
• 14. Ufulawa weTigernut
• Okusemqoka

Ufulawa uyisithako esivamile ekudleni okuningi, kufaka phakathi izinkwa, uphudingi nama-noodle. Ibuye isetshenziswe kaningi njengesikhuhli kumasoso nasesobho.

Imikhiqizo eminingi yenziwa ngofulawa omhlophe noma kakolweni. Ngenkathi kungenankinga kwabaningi, abantu abanesifo se-celiac, ukuzwela kwe-non-celiac gluten noma labo abagwema i-gluten ngezinye izizathu akufanele badle lezi zinhlobo ezimbili zikafulawa.

Ngenhlanhla, kunezinhlobonhlobo zefulawa engenalo i-gluten emakethe, ngayinye enokunambitheka okuhlukile, ukuthungwa nokwakheka kwezakhi.

Nazi izinhlayiya eziyi-14 ezinhle kakhulu ezingenayo i-gluten.

1. Ufulawa Wama-alimondi

Ufulawa we-alimondi ungenye yezinhlamvu ezivame kakhulu zokusanhlamvu- ne-gluten. Yenziwe ngomhlabathi, ama-alimondi a-blanched, okusho ukuthi isikhumba sisusiwe.

Inkomishi eyodwa kafulawa wama-alimondi iqukethe ama-alimondi angaba ngu-90 futhi inokunambitheka kwamantongomane. Isetshenziswa kakhulu ezintweni ezibhakiwe futhi ingaba yindlela engenamabele kuma-breadcrumbs.

Ngokujwayelekile kungashintshwa ngesilinganiso esingu-1: 1 esikhundleni sefulawa ojwayelekile noma kakolweni. Uma ubhaka ngalolu hlobo lwefulawa, sebenzisa iqanda elilodwa elengeziwe. Qaphela ukuthi i-batter izoba mkhulu futhi umkhiqizo wakho wokugcina ube mkhulu.

Ufulawa we-alimondi uqukethe amaminerali amaningi, kufaka phakathi i-iron, i-magnesium, i-calcium, i-potassium, ithusi ne-manganese. Futhi ungumthombo omuhle kavithamini E namafutha e-monounsaturated.

Kodwa-ke, okuqukethwe kwawo okunamafutha kwandisa ukubalwa kwawo kwekhalori kuye ku-640 ngenkomishi ngayinye, okungama-calories angama-200 ngaphezu kofulawa kakolweni (,,).

Ngenkathi ama-alimondi nawo wonke amantongomane engenayo i-gluten ngokwemvelo, kusabalulekile ukufunda iphakethe ukuqinisekisa ukuthi ufulawa awenzelwanga endaweni lapho kusetshenzwa khona i-gluten.

Ufulawa we-alimondi uyisimo esinomsoco sefulawa oqukethe i-gluten futhi ungasetshenziswa ezinhlobonhlobo zokupheka zokupheka.

2. I-Buckwheat Flour

IBuckwheat ingaqukatha igama elithi "ukolweni," kepha akuyona inhlamvu kakolweni futhi ayinayo i-gluten. Kungumndeni womuntu mbumbulu, iqembu lezinhlamvu ezidliwayo njengokusanhlamvu kodwa okungezona ezomndeni wotshani.

Ufulawa weBuckwheat unikeza ukunambitheka okunothile, okomhlaba futhi kuhle ukubhaka izinkwa ezisheshayo nemvubelo.

Ngenxa yokuntuleka kwayo kwe-gluten, ijwayele ukuba yindalo ngokwemvelo. Ukwenza umkhiqizo osezingeni eliphakeme, ungahlanganiswa nokunye ukufulawa okungenayo i-gluten njengofulawa welayisi onsundu.

Iqukethe amavithamini B ahlukahlukene futhi icebile kumaminerali i-iron, i-folate, i-magnesium, i-zinc, i-manganese ne-fiber. Ufulawa webuckwheat ubuye ube nama-antioxidants amaningi, ikakhulukazi i-polyphenol rutin, enezinto ezilwa nokuvuvukala (, 5,,).

IBuckwheat ingangcoliswa ngokweqile ngokudla okuqukethe i-gluten ngesikhathi sokulungiswa, ukuhanjiswa noma lapho kusetshenziswa njengesitshalo esijikelezayo sikakolweni. Qiniseka ukuthi ubheka okungenayo i-gluten eqinisekisiwe kwilebula ukuze uphephe.

Ufulawa webuckwheat ucebile nge-fiber nezakhamzimba futhi uqukethe ama-antioxidants asiza umzimba ukulwa nokuvuvukala.

3. Ufulawa Wamabele

Ufulawa wamabele wenziwe ngohlamvu lwakudala lwe-cereal olukhuliswe iminyaka engaphezu kwengu-5 000. Izinhlamvu azinayo i-gluten ngokwemvelo futhi zibhekwa njengokusanhlamvu kwesihlanu okubaluleke kakhulu okusanhlamvu emhlabeni ().

Unombala okhanyayo nokuthungwa, kanye nokunambitheka okumnandi, okumnandi. Kubhekwa njengofulawa osindayo noma ominyene, uvame ukuxubaniswa neminye imicu engena-gluten noma isetshenziswe ezincweni ezidinga inani elincane lofulawa.

Izinhlamvu zamabele zinamafibre namaprotheni amaningi, okungasiza ukumunca ushukela kancane. Iqukethe nenqwaba yensimbi yamaminerali, kanye nama-antioxidants akusiza ukulwa nokuvuvukala (,,).

Ufulawa wamabele ungangcoliswa ne-gluten ngesikhathi sokulungiswa. Bheka ilebula eliqinisekisiwe elingenalo i-gluten.

Ucwaningo luphakamisa ukuthi ufulawa wamabele uqukethe izakhamzimba ezingasiza ekwehliseni ukuvuvukala nokulinganisa amazinga kashukela egazini.

4. Amaranth Ufulawa

Njenge-buckwheat, i-amaranth ibhekwa njenge-pseudocereal. Iqembu lezinhlamvu ezingaphezu kuka-60 ezake zabhekwa njengokudla okuyisisekelo empucukweni yama-Inca, amaMaya nama-Aztec.

I-Amaranth ine-flavour yasemhlabeni, i-nutty futhi ijwayele ukuthatha ukunambitheka kwezinye izithako. Ingafaka u-25% kafulawa kakolweni kepha kufanele ihlanganiswe neminye impuphu lapho kubhakwa. Ukusetshenziswa okuhle kwalolu hlobo lwefulawa ukwenza ama-tortilla, ama-pie crusts nesinkwa.

Icebile ku-fiber, amaprotheni kanye nama-micronutrients manganese, magnesium, phosphorus, iron ne-selenium. Lezi zinongo zisiza ukusebenza kobuchopho, impilo yethambo kanye ne-DNA synthesis (,,,).

Uma unokungabekezelelani kwe-gluten, qiniseka ukuthi ufunda amalebula. I-Amaranth icutshungulwa ezindaweni ezifanayo nokolweni ingaqukatha iminonjana ye-gluten.

Ufulawa we-Amaranth ucebile ngomsoco obamba iqhaza kwezempilo yobuchopho, impilo yethambo kanye ne-DNA synthesis.

5. I-Teff Flour

I-Teff iyinhlamvu encane kunazo zonke emhlabeni futhi ingu-1/100 usayizi wenhlamvu kakolweni.

Iza ngemibala ehlukahlukene, kusuka kokumhlophe kuye kobomvu kuye kobunsundu obumnyama. Imibala ekhanyayo inokunambitheka okuncane, kuyilapho imithunzi emnyama ingumhlaba ngokunambitha.

Ufulawa we-Teff ubulokhu usetshenziselwa ukwenza injera, isinkwa esibilisiwe, esifana nesomuncu esifana nesase-Ethiopia. Manje isetshenziselwa okunye ukudla okufana nama-pancake, okusanhlamvu, izinkwa nokudla okulula. Ingafakwa esikhundleni sika-25-50% kakolweni noma ufulawa wezinhloso zonke.

Ufulawa weteff unamaprotheni amaningi, akhuthaza umuzwa wokugcwala futhi angasiza ekunciphiseni izifiso (,).

Okuqukethwe kwayo kwe-fiber ephezulu kungasiza ukuphatha ushukela wegazi, kunciphise ukudla futhi kusize ekunciphiseni isisindo (,).

Ngaphezu kwalokho, iqukethe i-calcium eningi ukwedlula noma yikuphi okunye okusanhlamvu futhi iwukuphela kokusanhlamvu kwakudala okuqukethe uvithamini C (,).

Njenganoma yikuphi okusanhlamvu, ukuqinisekisa ukuthi ufulawa wakho we-teff awuna-100% we-gluten, bheka ukuthi ucutshungulwe kuphi.

I-Teff yizinhlamvu ezincane kunazo zonke emhlabeni. Noma kunjalo, ufulawa wayo ugcwele isibhakela esinomsoco.

6.Ufulawa we-Arrowroot

Ufulawa we-Arrowroot uyi-gluten- nofulawa ongenamabele ovame kakhulu. Yenziwe ngento enesitashi ekhishwe esitshalweni esishisayo esaziwa njenge Maranta arundinacea.

Yifulawa eguquguqukayo futhi ingasetshenziswa njenge-thickener noma ixutshwe ne-almond, coconut noma i-tapioca flours yesinkwa namarisiphu we-dessert. Uma ufuna umkhiqizo we-crispy, okhoncezayo, uwusebenzise uwedwa.

Le mpuphu icebile nge-potassium, B-vithamini nensimbi. Izifundo zikhombisile ukuthi zingakhuthaza amaseli omzimba futhi zikhulise ukusebenza komzimba (,).

Ufulawa we-arrowroot osuselwa kwisitashi ungaba yi-thickener enhle noma uxutshwe neminye imicu yokwenza imikhiqizo yesinkwa. Kungase futhi kunikeze ukukhushulwa komzimba.

7. Impuphu Yelayisi Elinsundu

Ufulawa welayisi onsundu wenziwe ngelayisi elinsundu lomhlabathi. Kubhekwa njengofulawa ogcwele okusanhlamvu futhi uqukethe i-bran, igciwane kanye ne-endosperm.

Inokunambitheka kwamantongomane futhi ingasetshenziselwa ukwenza i-roux, ukuqina amasoso noma ukulungiselela ukudla okunesinkwa, njengezinhlanzi nenkukhu. Ufulawa welayisi onsundu uvame ukusetshenziselwa ukwenza ama-noodle futhi ungahlanganiswa neminye imifula engenalo i-gluten yesinkwa, amakhukhi namakhekhe okupheka.

Lo ufulawa unamaprotheni amaningi kanye nefayibha, zombili lezi zinto ezingasiza ekwehliseni amazinga kashukela egazini futhi zinciphise isisindo somzimba (,,,).

Inothile futhi ngensimbi, amavithamini B, i-magnesium nama-manganese, kanye nezinhlanganisela zezitshalo ezibizwa nge-lignans. Ucwaningo luphakamisa ukuthi ama-lignans asiza ukuvikela ezifweni zenhliziyo (,,).

Ukugwema ukungcoliswa nge-gluten, funa izimpuphu zelayisi ezinsundu ezingazange zikhiqizwe esikhungweni esibuye sisebenzise ukolweni.

Ufulawa owenziwe ngelayisi onsundu unikeza izinzuzo ezahlukahlukene zezempilo. Kungasiza ukwehlisa amazinga kashukela egazini, ukunciphisa isisindo somzimba nokuvikela ezifweni zenhliziyo.

8. I-oat Flour

Ufulawa we-oat wenziwa ngokugaya ama-oats aphelele. Inika izimpahla ezibhakiwe ukunambitheka okwedlula ufulawa wezinhloso zonke futhi kuholela ekwakhiweni kwetyiwa, okwembumbulu.

Ukubhaka ngofulawa we-oat cishe kuzokwenza umkhiqizo wakho wokugcina ube manzi ngokwengeziwe. Ngenxa yokushoda kwayo kwe-gluten, ezinye izithako kuzodingeka zilungiswe ukuze zenze izimpahla ezibhakiwe ezilula nezingamanzi.

Ama-oats aqukethe uhlobo lwe-fiber encibilikayo ebizwa nge-beta-glucan, enezinzuzo eziningi zezempilo. Le fiber ingasiza ukwehlisa i-cholesterol "embi" ye-LDL, kanye noshukela wegazi namazinga e-insulin (,,).

Bacebile nakwezinye izakhamzimba ezinjenge-protein, i-magnesium, i-phosphorus, i-B-vithamini kanye neqembu le-antioxidant i-avenanthramides (34,,, 37).

I-oats nofulawa we-oat kuvame ukungcola, kuya ngokuthi zikhuliswe kanjani nokuthi zicutshungulwa kuphi. Uma ungakwazi ukudla i-gluten, qiniseka ukuthi ubheka imikhiqizo eqinisekiswe ukuthi ayinayo i-gluten.

Ufulawa we-oat uhlinzeka nge-fiber encibilikayo nama-antioxidants angasiza ekuvikeleni isifo senhliziyo nokwehlisa amazinga kashukela egazini. Qaphela ukuthi ingahle ingcoliswe nge-gluten.

9. Ufulawa Wombila

Ufulawa wommbila wuhlobo lommbila oluhle kakhulu. Ummbila wenziwa ngayo yonke inhlamvu, kufaka phakathi i-bran, igciwane kanye ne-endosperm.

Ijwayele ukusetshenziswa njengesijiyisi seziphuzo futhi ingasetshenziswa ukwenza ama-tortilla nezinkwa.

Ufulawa wommbila uza ngezinhlobonhlobo ezimhlophe neziphuzi futhi ungahlanganiswa neminye imifula engenalo igluten yokwenza uqweqwe lwe-pizza.

Iphezulu ku-fiber nomthombo omuhle we-carotenoids lutein ne-zeaxanthin. Lezi zinhlanganisela ezimbili zezitshalo zisebenza njengama-antioxidants futhi zingazuza impilo yamehlo ngokunciphisa ukwehla okuhlobene nobudala be-macular nokunciphisa ubungozi be-cataract (,,).

Iphinde ibe novithamini B6 omkhulu, i-thiamine, i-manganese, i-magnesium ne-antioxidant selenium (41).

Ummbila uvela egatsheni elihlukile lomndeni wotshani kunokolweni ocebile nge-gluten, ibhali nerye. Ukungcola kwesiphambano kuvame kakhulu amathuba okudla okusetshenzisiwe okwenziwe ngofulawa wommbila. Ngisho nesinkwa sommbila singaqukatha ufulawa ojwayelekile.

Ufulawa wommbila ufulawa ogcwele okusanhlamvu, uhlinzeka ngama-fiber nama-antioxidants angazuzisa impilo yamehlo.

10. Ufulawa Wenkukhu

Amachickpeas ayingxenye yomndeni we-legume. Ufulawa weChickpea wenziwe ngezinkukhu ezomile futhi waziwa nangokuthi ufulawa we-garbanzo, ufulawa wegremu kanye ne-besan.

Chickpeas abe ukunambitheka nutty futhi grainy ukuthungwa futhi zithandwa e Middle East futhi cuisine Indian. Ufulawa weChickpea usetshenziselwa ukwenza i-falafel, i-hummus kanye ne-flatbread socca.

Kungumthombo omuhle we-fiber namaprotheni asekelwe ezitshalweni. Lezi zinongo zisebenza ndawonye ukunciphisa ukugaya, ukukhuthaza ukugcwala nokuphatha isisindo somzimba (,,,).

Ufulawa weChickpea nawo uphezulu kumaminerali we-magnesium ne-potassium, womabili adlala indima enhle ekufukuleni impilo yenhliziyo (,,).

Ukungcola kwesiphambano kungenzeka ngokudla okuthile okwenziwe okwenziwe nezinye izimpuphu eziqukethe i-gluten.

Njengendumba, ufulawa we-chickpea unikeza amaprotheni asuselwa ezitshalweni, i-fiber nezinye izakhi ezingavikela izifo zenhliziyo.

11. Ufulawa Wokhukhunathi

Ufulawa kakhukhunathi wenziwa ngenyama kakhukhunathi omisiwe futhi unikeza ukunambitheka kakhukhunathi okuncane.

Ukuthungwa kwayo okukhanyayo kuveza imiphumela efanayo kufulawa ojwayelekile futhi kuhle ukubhaka izinkwa kanye nama-dessert. Qaphela ukuthi ufulawa kakhukhunathi umunca amanzi amaningi kakhulu kunofulawa ojwayelekile noma we-alimondi.

Iphezulu ku-fat eligcwele i-lauric acid. Le triglyceride emaphakathi inganikeza amandla emzimbeni wakho futhi ingasiza ukwehlisa i-cholesterol "embi" ye-LDL ngokuhlanganiswa nokuqukethwe kwefayibha (), kafulawa.

Ucwaningo luphakamisa ukuthi okuqukethwe kwalo kwe-fiber kungasiza ekugcineni amazinga kashukela egazini aphilile, ngoba akubangeli ukuba baphike ().

Ufulawa kakhukhunathi uyindlela enhle kulabo abane-allergies ye-nut ne-gluten. Ingangcoliswa esigabeni sokucubungula, ngakho-ke qiniseka ukuthi ubheka lapho ufulawa wakho wakhiqizwa khona.

Igcwele i-fiber kanye namafutha agcwele anempilo, ufulawa kakhukhunathi kuyindlela enhle kulabo abanezifo zokudla.

12. Ufulawa weTapioca

Ufulawa weTapioca wenziwa ngoketshezi olunesitashi olukhishwe empandeni yomdumbula waseNingizimu Melika.

Le mpuphu isetshenziswa njengesikhunta esobho, amasoso namaphayi futhi ayinakho ukunambitheka noma ukunambitheka okubonakalayo. Ingasetshenziswa futhi ngokuhlangana nezinye izifulawa ezingenayo i-gluten kuzindlela zokupheka zesinkwa.

Ngaphandle kwama-carbohydrate, ufulawa we-tapioca uhlinzeka ngenani elincane lomsoco ngohlobo lwe-fiber, amaprotheni noma ama-micronutrients. Eqinisweni, kubhekwa njengokuphansi kokunye okusanhlamvu okuphelele, amafulawa angenayo i-gluten futhi kuvame ukucatshangwa njengama-calories angenalutho (,).

Inzuzo eyodwa yezempilo kafulawa we-tapioca ingukuqukethwe kwayo kwesitashi okumelana nakho, okusebenza njenge-fiber. Simelana nokugaya, lesi sitashi sixhunyaniswe nokuzwela kwe-insulin okuthuthukisiwe, amazinga kashukela aphansi, ukunciphisa ukudla kanye nezinye izinzuzo zokugaya ukudla (54, 55, 56,).

Uma udla ukudla okungenayo i-gluten, qiniseka ukuthi ufulawa we-tapioca awuhlanganiswa nomunye ufulawa oqukethe i-gluten.

Ngaphansi kwezakhi zomzimba jikelele, ufulawa we-tapioca uyindlela enhle kafulawa yokusanhlamvu, i-gluten- kanye namantongomane ukushuba uketshezi nokusetshenziswa kwimikhiqizo yesinkwa. Kungase futhi kunikeze izinzuzo zokugaya ukudla.

13. Ufulawa Womdumbula

I-Cassava iyimpande yemifino enesitashi noma i-tuber edabuka eNingizimu Melika. Kuyaziwa nangokuthi i-yuca.

Ngokuphambene nofulawa we-tapioca, owenziwe ngoketshezi olunesitashi olukhishwe empandeni yomdumbula, ufulawa womdumbula wenziwa ngokugaya nokumisa yonke impande.

Le mpuphu ayi-gluten-, okusanhlamvu kanye namantongomane.

Ifana kakhulu nofulawa omhlophe futhi ingasetshenziswa kalula kuzindlela zokupheka ezibiza ufulawa wezinhloso zonke. Inokunambitheka okungathathi hlangothi futhi kugayeka kalula. Futhi kunama-calories aphansi kunofulawa kakhukhunathi noma we-alimondi.

Ufulawa wemidumbula uqukethe kakhulu ama-carbohydrate. Ngokufana nofulawa we-tapioca, ibuye inikeze isitashi esingazweli, esinezinzuzo ezahlukahlukene zohlelo lokugaya ukudla (54, 55, 56,).

Olunye ucwaningo lubonisa ukuthi okuqukethwe kwesitashi okungazweli kulolu hlobo lwefulawa kungasiza ekwehliseni amazinga kashukela egazini futhi kuthuthukise ukuzwela kwe-insulin. Qaphela ukuthi ukucubungula impande yomdumbula kunganciphisa amazinga esitashi esimelana nofulawa (58, 59, 60).

Ngenxa yokuthi ufulawa womdumbula ungasetshenziswa wedwa emikhiqizweni yokudla, mancane amathuba okuthi ungcoliswe. Kodwa-ke, kubalulekile ngaso sonke isikhathi ukubheka ukuthi umkhiqizo ucutshungulwe kuphi.

U-Gluten-, okusanhlamvu kanye namantongomane, ufulawa womdumbula kuyisinqumo esihle kulabo abanokungezwani komzimba nokudla. Okuqukethwe kwayo kwesitashi okungazweli nakho kunganikela ngezinzuzo ezithile zokugaya ukudla.

14. Ufulawa weTigernut

Naphezu kwegama layo, ufulawa we-tigernut awenziwa ngamantongomane. Ama-tigernuts yimifino emincane yezimpande ekhula eNyakatho Afrika naseMedithera.

Ufulawa weTigernut unambitheka omnandi namantongomane osebenza kahle kuzimpahla ezibhakiwe. Ubumnandi bayo bukuvumela ukuthi wehlise ubungako beshukela kuresiphi yakho.

Qaphela ukuthi iqine kancane kunofulawa omhlophe futhi ingahle iholele kumikhiqizo enokuthungwa okwengeziwe.

Inkomishi eyodwa-yesine ipakisha amagremu ayi-10 e-fiber, angasiza ukwehlisa i-cholesterol. Ufulawa weTigernut ucebile nangamafutha e-monounsaturated enempilo, i-iron, i-phosphorus, i-potassium namavithamini E no-C (, 61, 62,).

Okusha emakethe engenalo i-gluten, izinkampani ezimbalwa ezikhiqiza lo ufulawa. Ingozi yokungcola kwe-gluten iphansi, ngoba ama-tigernuts awasekelwe okusanhlamvu.

Ucebile ngomsoco, ufulawa we-tigernut unikeza enye indlela elula kafulawa omhlophe kuzimpahla ezibhakiwe.

Okusemqoka

Kunezindlela ezahlukahlukene ezinempilo, ezingenalo i-gluten kufulawa ojwayelekile noma kakolweni zikhona kubantu abanesifo se-celiac, ukuzwela okungekho kwe-celiac gluten noma labo abagwema i-gluten ngezinye izizathu.

Ezinye izimpuphu ezingenayo i-gluten zinezakhamzimba eziningi kunezinye, okwenza kube ukukhetha okunempilo okufanele kukufake ekudleni kwakho.

Izinhlayiya eziningi ezingenayo i-gluten zidinga ukulungiswa kweresiphi noma inhlanganisela yezinhlobo ezahlukahlukene zofulawa ongenayo i-gluten ukudala umkhiqizo ojabulisayo wokuphela. Qiniseka ukuthi uhlola iresiphi yakho.

Uma ukhetha noma udinga ufulawa ongenalo i-gluten, qiniseka ukuthi uqhathanisa izakhi, ukunambitheka nokwakheka kweresiphi ngaphambi kokwenza ufulawa wakho.