01 ya 09
Mbeu zopanda Gluten: Chimene iwo ali (ndi choti achite nawo!)
Chithunzi chachitsamba ndi Fotografia Basica Ndi mbewu ziti zomwe zilibe mbewu za gluten?
Kupewa gluten kumatanthauza kudya zakudya zochepetsedwa zomwe zili ndi zowonjezera - ndizo zabwino! Ngati muli ndi chirichonse ngati ine, mumakonda kugula zakudya zambiri m'dera lanulo ndikusungira mbewu zabwino ndi nyemba zosakwera mtengo, kudzaza, ndi zakudya zamasamba komanso zamasamba . Pitirizani kuwerenga kuti mudziwe za tirigu zisanu ndi ziwiri zopanda zisalu muyenera kuyesera.
Mwinamwake mwamvapo za ena a iwo, koma ndinakumana nanu simunayesere onsewo! Simudziwa chochita ndi mbewu izi? Nazi maganizo ena ofulumira:
- Pangani chakudya cham'mawa cham'mawa (monga oatmeal) ndi zoumba, zipatso, mtedza, ndi zina. Chitsanzo chotsatira: Maple sinamoni quinoa ya kadzutsa
- Muwagwirizane ndi mtundu uliwonse wa zamasamba, zowawa za masamba, masamba a chilimu kapena Indian dahl m'malo mwa mpunga woyera
- Onjetsani pang'ono mwa mbewu za gluteni za pafupifupi mtundu uliwonse wa supu, chili kapena saladi kuti muzithetse ndi kuzidzaza
02 a 09
Imani
Imani
Ngati inu munayamba mutapita ku malo ogulitsa chakudya cha ku Ethiopia, mwayi inu mwakhala ndi teff koma simunadziwe nkomwe. Mkate wofewa, wopyapyala, mkate wathyathyathya umene umagwiritsidwa ntchito popanga zakudya m'malo mwa ziwiya ku malo odyera ku Ethiopia umapangidwa ndi ufa wa teff. Ngati simunakhalepo ndi chakudya cha Aitiopiya, ndikukulimbikitsani kuti mufufuze ndi kuyesera! Chakudyacho ndi chokoma chosakumbukika, ndipo ambiri adzakhala ndi zamasamba ndi zosakaniza zambiri.
Koma kubwerera ku teff. Kuwaza sikumalowetsa mpunga kapena quinoa momwe mbewu zina zilili. Mwachitsanzo, simungapange saladi ya teff momwe mungapangire saladi ya balere . Kulekeranji? Chifukwa mbewuyi ndi yaying'ono kwambiri moti ikaphika, imakhala yokhala pamodzi. Koma izo zimangopangitsa teff kukhala yangwiro kwa zinthu monga phala lakumwa kwa kadzutsa , kuwonjezera mu supu kwa khungu kakang'ono, ndi zakudya zokoma monga teff polenta . Ndipo, mofanana ndi polenta, teff yophika idzakhala firmish pamene yophika ndiyeno itakhazikika, motero, konzani kubwezeretsanso ndi madzi ena owonjezera ngati mutayala, kapena, mutseni ndikuwotcha ngati mafuta otsala !
03 a 09
Millet
Millet
Millet ndiyo njira yanga yomwe ndimakonda kwambiri . Fufuzani ndi kuyerekeza mtengo, ndiye dzifunseni chifukwa chake simusankha mapira! Millet kawirikawiri imakhala pafupifupi 1 / 6th mtengo wa quinoa, womwe umandigwedeza mutu wanga ndikudabwa chifukwa chake suli wotchuka kwambiri. Izi ziyenera kukhala!
Millet ili ndi mapuloteni (osati monga mapuloteni monga quinoa , ngakhale), ndipo ndi gwero lalikulu lachitsulo ndi zinki, zomwe ndizofunika kwambiri kwa aliyense, koma makamaka zamasamba ndi zitsamba.
Ndipo, ndithudi, popeza mapira amakhala mbewu osati mbewu, ndizosawonongeke kwathunthu!
04 a 09
Kaniwa
Kaniwa
Kaniwa, wachibale wa quinoa , amawoneka ngati teff mu dziko losaswedwa, koma amaphika mosiyana kwambiri. Pamene teff idzadumpha, kaniwa akuphika kwambiri ngati quinoa, koma chifukwa chakuti ndi kakang'ono kwambiri, mawonekedwewo ndi osiyana kwambiri. Ngati mumakonda quinoa, mungakonde kaniwa, nanunso. Ndi makilogalamu asanu ndi awiri a mapuloteni pa 1/4 kapu yowuma, kaniwa imakhalanso puloteni yabwino kwa anthu odya.
Mbewu zonse monga kaniwa ndi zangwiro kuti zipitirire. Ndimakonda kuphika zowonjezera ndikuziwombera kotero ndimakhala ndikukonzekera kuti ndiwonjezere msuzi ndikuwongolera pamasitomala owonjezera ndi mapuloteni, kapena, pamene ndikunyamula saladi wobiriwira kuti ndikapite ku ofesi ya masana, Idzaponyedwa mu kaniwa pang'ono kuti muonjezere kuchulukitsa ndi minofu, ndipo, monga mbeu zambiri, kaniwa ingagwiritsidwe ntchito pafupifupi njira iliyonse yomwe mumagwiritsira ntchito mpunga: pilaf, pamodzi ndi masamba obirira, kapena masamba a curry.
05 ya 09
Buckwheat
Sergey Chushkin / Getty Images Buckwheat
Monga millet ndi quinoa, buckwheat, ngakhale dzina, sikuti ndi tirigu kapena mbewu, koma osati mbewu ya gluten. Kuchokera m'mbewu yonse, buckwheat ndi yosavuta kuzindikira chifukwa cha mawonekedwe a piramidi.
Buckwheat nthawi zambiri imabwera mu mitundu iwiri yosiyana : yaiwisi ndi toasted. Mchere wotchedwa buckwheat, womwe ukutchulidwa pamwambapa, umakhala wakuda kwambiri komanso umakhala wofiira kwambiri, ndipo ukhoza kutchedwa kasha , inde, ukhoza kusokoneza pang'ono. Chakuda, chofufumitsa buckwheat ndi mtundu wowala kwambiri.
Buckwheat ndizofunikira kwambiri muzisamba za Japanese soba , zomwe ziri, inde, gluten!
06 ya 09
Amaranth
Chithunzi cha Amaranth ndi Lew Robertson / Getty Images Amaranth
Mbewu ina ya gluten yomwe mwina simunayesere? Amaranth!
Kugula kwa amaranth? Zikuwoneka mofanana ndi quinoa, ngakhale kuti ndi yaing'ono komanso yowongoka kwambiri pamene quinoa imakhala ngati phokoso lakuya. Monga quinoa, amaranth ndi gwero lapamwamba la mapuloteni ndi magalamu 8 pa 1/4 kapu youma, ndipo, ngati mapira, ndizo chitsime chachikulu cha chitsulo.
Amaranth amaphika mosiyana kwambiri ndi mbewu zina za gluten, ndipo kapangidwe kake kamangotengera pang'ono ngati mumakonda kudya mpunga kapena quinoa.
07 cha 09
Kinoya
Kinoya
Pakali pano mwinamwake mwayesa kale quinoa, ndipo mwinamwake ngakhale maphikidwe angapo a quinoa, koma kodi mumadziwa kuti quinoa si njere, koma mbewu, ndipo kwenikweni ndi ya gluten? Chabwino, ndizo, ndipo tsopano mukuchita!
Inde, quinoa, chakudya chokoma chomwe chinapangika kukhala wotchuka posachedwa, ndithudi tirigu wakale wopanda gluten omwe alidi mbewu. Chimodzi mwa zifukwa zomwe quinoa imatchuka kwambiri, makamaka pakati pa zamasamba ndi zitsamba, ndikuti ndi gwero lalikulu la mapuloteni a zomera (alo ng ndi nyemba, mtedza ndi nyemba).
08 ya 09
Mpunga
Nkhumba za paella ndi zobiriwira zobiriwira, zitsamba zamatsenga ndi belu chithunzi cha Fuse / Getty Images Inde, mpunga ndi tirigu ndipo ulibe mchere wambiri! Musamanyalanyaze mpunga mukamaganizira za tirigu wa gluteni ndi kukonza chakudya. Mchele woyera, mpunga wofiira komanso mpunga wamtchire (mbewu ina yomwe imasanduka ngati tirigu) ndizofunika kwambiri ngati mukufuna mbewu ya gluten.
Ganizirani za zinthu zomwe mpunga ungagwiritsidwe ntchito, ndipo mudzazindikira kuti ndi zakudya zingati zomwe mungasangalale nazo pa zakudya zopanda thanzi: mpunga ndi nyemba , mpunga pilaf, jambalaya, mpunga wa mpunga, pudding wa mpunga, belu wothira mpunga tsabola, mpunga wodetsedwa, masamba a mphesa omwe adakongoletsedwera, mipira ya mpunga yokazinga, risotto, paella , mpunga wokazinga, osushi wa sushi!
09 ya 09
Maphikidwe owonjezera a gluten ndi zothandizira
Zakudya zamagulu zopanda ulemerero. Nkhumba zonse za gluten zimakhala zabwino kwambiri zogwirana ndi masamba odyera kapena zophika, kuti azidya mokwanira. Nazi zina mwazinthu zomwe mukufuna kuti muwone ngati mukudya zakudya zamasamba zosalidwa kapena zosasuka: gluten: