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IGluteni yeyona proteni iphambili ifunyenwe kwiinkozo ezinjenge ngqolowa, irhasi nerye. Inika ukufuma kunye nokomelela ekutyeni ukunceda ukugcina ubume bayo kwaye ikwabonelela ngokukhukhumala kunye nokuhlafuna ukutya kwisonka [1] , [Mbini] .
Ukusetyenziswa kwe-gluten kuhlala kukhuselekile kubantu abaninzi, kodwa abantu abanesifo se-celiac okanye abo banolwazelelelo kwi-gluten kufuneka bakuphephe ukusetyenziswa kwayo ngenxa yeziphumo zayo ezibi zempilo. [3] .
Kwakhona, uninzi lwabantu abasempilweni bathintela i-gluten kwizidlo zabo ngenxa yezizathu ezininzi, ezinje ngokuphucula iimpawu zesisu kunye nezingezizo ezesisu okanye banoluvo lokuba i-gluten iyingozi kwimpilo yabo. [4] .
Ukuba ulandela ukutya okungenayo i-gluten, kufuneka ukhethe ukutya okungenayo i-gluten. Funda ukuze wazi ukutya ekufuneka ukongezile kukutya okungahambisani ne-gluten.
1. Iinkozo ezipheleleyo
Zonke iinkozo eziqukethe i-zero gluten kwaye kufanele ukuba ziyinxalenye yokutya kwakho okungahambisani ne-glino yi-quinoa, irayisi emdaka, irayisi yasendle, i-oats, i-millet, i-amaranth, i-teff, i-arrowroot, i-sorghum, i-tapioca kunye ne-buckwheat. Kwakhona, ngelixa uthenga ukutya okuziinkozo okunje nge-oats, jonga iilebhile ngononophelo ukuze ubone ukuba ayina-gluten-njengoko inokuba ingcolisiwe yigluten ngelixa kusetyenzwa [5] .
Iinkozo ezimbalwa ziqulathe i-gluten kwaye kufuneka zithintelwe. Ziyi-rye, i-barley, i-triticale (i-hybrid yengqolowa kunye ne-rye) kunye nengqolowa kunye nazo zonke iintlobo ezifana nengqolowa epheleleyo, i-bulgur, i-farro, i-berries yengqolowa, i-graham, i-farina, i-kamut, i-bromated flour, i-durum, i-spelled, njl.
2. Iziqhamo nemifuno
Iziqhamo kunye nemifuno engenasiseko se-gluten ibandakanya iibhanana, ii-apile, amajikijolo, iziqhamo ze-citrus, iiperesi, iipelepele, intsimbi, amagqabi aluhlaza, imifuno ebethelelweyo, amakhowa, imifuno enesitatshi, iminqathe, itswele, iradish kunye neembotyi eziluhlaza.
Nangona kunjalo, lumkela ezinye iziqhamo ezigqityiweyo kunye nemifuno enokuthi ibe nezithako ezine-gluten ezinjenge-malt, isitatshi sokutya esiguquliweyo, i-maltodextrin kunye neprotheni yengqolowa ene-hydrolyzed. Ezi zithako ziyongezwa ukunika incasa okanye zisetyenziswe njengearhente yokuqina [6] .
Phawula: Qiniseka ukuba ujonga ileyibhile yokutya okutya okufana neziqhamo kunye nemifuno enkonkxiweyo, iziqhamo ezomisiweyo kunye nemifuno, iziqhamo ezifriziwe kunye nemifuno kunye neziqhamo kunye nemifuno esele ichongwe ngaphambili efumaneka lula kwiimarike.
3. Iimveliso zobisi
Ubisi, ibhotolo, ighee, itshizi, iyogathi, itshizi ekotishi, ukhilimu omuncu kunye nokhrimu zezinye zeemveliso zobisi ngokwemvelo ezingenalo igluten.
Nangona kunjalo, iimveliso zobisi ezinjenge-ayisi khrim, iimveliso zeshizi ezigqityiweyo kunye nobisi olunencasa kunye neyogathi kufuneka zithintelwe njengoko zinokuqulatha izithako ezine-gluten ezinje nge-thickeners, isitatshi sokutya esilungisiweyo kunye nemithombo [7] .
4. Ukutya okunee-protein
Imithombo yeeprotein zezilwanyana ezinje ngenyama ebomvu, inkuku, ukutya kwaselwandle kunye nemithombo yeprotein esekwe kwizityalo ezinje ngemidumba, ukutya kwesoya (tofu, tempeh, edamame, njl.) Kunye namandongomane nembewu ayinayo i-gluten kwaye inokuba yinxalenye ye-gluten-free yakho ukutya.
Nangona kunjalo, hlala kude nenyama egqityiweyo, inyama ebandayo ebandayo, inyama yomhlaba kunye nenyama edityaniswe neesosi kunye nee-marinade kuba zinokuqulatha izithako ezine-gluten ezifana nesosi yesosi kunye neviniga yemithombo. [7] .
5. Izinongo
Iviniga emhlophe, iviniga ecoliweyo, iviniga yeapile, itamari kunye neecoconut amino zezinye zeziqholo, iisosi kunye neencindi eziqukethe i-zero gluten. Kwaye ezinye iziqholo, iisosi kunye neencindi ezifana nemayonnaise, isosi yetumato, iicucu, isoso yesosi, i-ketchup, isosi yemostadi, iziqholo ezomileyo, isaladi yokunxiba, iviniga yelayisi, ii-marinades kunye ne-pasta sauce ziqulathe izithako ezine-gluten ezifana nomgubo wengqolowa, isitatshi sokutya esilungisiweyo kunye nemithombo . Ezi zithako zongezwa kubo ukongeza incasa okanye zisetyenziswe njengearhente yokuzinzisa.
6. Amafutha kunye neeoyile
Amafutha neeoyile ezikhululekile ngokwemvelo ngaphandle kwegluten zioyile yekhokhonathi, iavokhado kunye neoyile yeavokhado, iiolive kunye neoyile yeoyile, ibhotolo, ighee, imifuno kunye neoyile yembewu. Kwaye kuthintele ukusebenzisa izitshizi zokupheka kunye neeoyile kunye neencasa ezongeziweyo okanye iziqholo njengoko zinokuthi ziqulathe izithako ezinegluten.
7. Iziselo
Ukuba utya ukutya okungenagluten, kuya kufuneka ubandakanye ezi ziselo zingena-gluten ezifana nekofu, incindi yeziqhamo zendalo, iti, ilamuni, isiselo semidlalo kunye nesiselo esinamandla kunye nezinye iziselo ezinxilisayo ezifana newayini nobhiya owenziwe ngebuckwheat okanye amazimba. Kwaye iziselo ezinje ngebhiya eyenziwe ngeenkozo ezine-gluten, utywala obungafakwanga distilled kunye neziyobisi ze-malt kufuneka zithintelwe [8] .
Phawula: Qinisekisa ukuba iziselo ezinxilisayo njengotywala obutsikiweyo, i-smoothie ethengwe ezivenkileni kunye neziselo eziqulathe iincasa ezongezelelweyo azinagluteni.
Ukushwankathela...
Kukho ukutya okungafunekiyo okuninzi okune-gluten okunempilo kwaye okunesondlo okunokuba yinxalenye yokutya okutyiwa kukutya okune-gluten mihla le. Kuphephe ukutya okufana nengqolowa, irye nerhasi kwaye ujonge iilebheli zokutya ngononophelo ngaphambi kokuba uthenge naziphi na iimveliso zokutya njengoko zinokuqulatha izinto ezinegluten.
Ii-FAQ eziqhelekileyo
Q. Bangatya ntoni abantu basimahla?
UKUYA. Iziqhamo kunye nemifuno, iimveliso zobisi ezinje ngobisi, ibhotolo, ighee kunye netshizi, ukutya okuziinkozo okunje ngequinoa, irayisi yasendle, ioats, ibuckwheat, iinkukhu kunye nemidumba.
Q. Ngubani omele atye ukutya okungenagluten?
UKUYA. Abantu abanesifo se-celiac kunye novakalelo lwe-gluten kufuneka batye ukutya okungenagluten.
Q. Ngaba ibhatata emhlophe ayinagluten?
UKUYA. Ewe, zonke iintlobo zeetapile kubandakanya ibhatata zingena gluten.
Q. Ngaba amaqanda asimahla?
UKUYA. Ewe, amaqanda ahlala engenalo igluten.
