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Gluteni ndiyo puroteni huru inowanikwa muzviyo zvakaita sezviyo, bhari uye rye. Inopa hunyoro uye kuomarara kune chikafu kubatsira kuchengetedza chimiro uye inopawo kuzvitutumadza uye kutsenga kugadzirwa kwechingwa [1] , [piri] .
Kushandiswa kweguten kunowanzo chengetedzeka kuvanhu vazhinji, asi vanhu vane chirwere checliac kana avo vanoziva nezvegluten vanofanirwa kudzivirira kushandiswa kwayo nekuda kwehutano hwayo hwakakomba. [3] .
Zvakare, vanhu vazhinji vane hutano vanodzivisa gluten kubva kuzvikafu zvavo nekuda kwezvikonzero zvakawanda, sekuvandudza matumbo uye asiri emudumbu zviratidzo kana kuva nepfungwa yekuti gluten inokuvadza kuhutano hwavo [4] .
Kana iwe uchitevera chikafu chisina guteni, unofanirwa kusarudza chikafu chisina gluten. Verenga pamusoro kuti uzive izvo zvekudya zvaunofanirwa kuwedzera kune yako isina-gineti dhayeti.
1. Mbeu dzose
Zviyo zvese zvine zero gluten uye zvinofanirwa kunge zviri chikamu chezvekudya zvisina guten zvinoti quinoa, mupunga wakasviba, mupunga wemusango, oats, mapfunde, amaranth, teff, arrowroot, mhunga, tapioca uye buckwheat. Zvakare, uchinge uchitenga zviyo zvakakwana senge oats, tarisa zita racho zvakanyatso tarisa kuti uone kana isina-gluten sezvo ingangodaro yakasvibiswa negluten painenge ichigadziriswa [5] .
Mbeu shomanana dzakazara dzine gluten uye dzinofanira kudzivirirwa. Idzo rye, bhari, triticale (musanganiswa wegorosi uye rye) uye gorosi nemhando dzose senge gorosi rakazara, bulgur, farro, michero yegorosi, graham, farina, kamut, bromated furawa, durum, spelled, nezvimwe.
2. Zvibereko nemiriwo
Zvibereko nemiriwo izvo zvakasununguka zvisina guten zvinosanganisira mabhanana, maapuro, majikiji, michero yemucitrus, mapeche mapeche, bhero mhiripiri, miriwo yakasvibira yemashizha, miriwo yemuchinjikwa, howa, miriwo ine starch, karoti, hanyanisi, radish uye bhinzi yegirini.
Nekudaro, chenjera mimwe michero yakagadziridzwa nemiriwo inogona kuve nemidziyo ineguteni semart, chikafu chakashandurwa, maltodextrin uye hydrolyzed protein yegorosi. Izvi zvinoshandiswa zvinowedzerwa kuti zvipe kunhuhwirira kana kushandiswa seanosimbisa zvinhu [6] .
Ongorora: Ita shuwa yekutarisa chinyorwa cheguteni muzvikafu zvakaita semichero yemumagaba nemiriwo, michero yakaomeswa nemiriwo, michero yakaoma nechando uye miriwo uye michero yakatangwa kare nemiriwo zvinowanika nyore mumisika.
3. Zvigadzirwa zvemukaka
Mukaka, bota, ghee, chizi, yogati, kottage chizi, muto wakasviba uye kirimu zvimwe zvezvigadzirwa zvemukaka zvakasununguka zvisina giluten.
Nekudaro, zvigadzirwa zvemukaka senge ice cream, zvakagadzirwa chizi zvigadzirwa uye mukaka une flavored uye yogati inofanirwa kudzivirirwa sezvo inogona kunge iine zvigadzirwa zvine gluten senge thickeners, yakagadziriswa starch yekudya uye malt [7] .
4. Zvikafu zvine mapuroteni
Mapuroteni ezvipfuyo senge nyama tsvuku, huku, hove dzegungwa uye mapuroteni-anowanikwa senge manyuchi, soy chikafu (tofu, tempeh, edamame, nezvimwewo) uye nzungu nembeu hazvina gluten uye inogona kuve chikamu chenyu chisina guten kudya.
Nekudaro, gara kure nenyama dzakagadziriswa, nyama inotonhora inotonhorera, nyama yepasi uye nyama zvakave zvakabatanidzwa nemasese uye marinade nekuti inogona kunge iine zvigadzirwa zvine gluten senge muto we soy uye malt vhiniga [7] .
5. Zvinonhuwira
Vhiniga chena, vhiniga yakadonhedzwa, apple cider vhiniga, tamari uye coconut amino mimwe yezvinonhuwira, sauces nemacondiments ane zero gluten. Uye zvimwe zvinonhuwira, sauces uye zvinwiwa zvakaita semayonnaise, muto wemadomasi, magaka, bhengi muto, ketchup, masayadhi muto, zvinonhuwira zvakaomarara, kupfeka saradhi, mupunga wevhiniga, marinades uye pasta muto une zvinoumba zvine gluten-zvakaita sefurawa yegorosi, chakachinjiswa chikafu starch uye malt . Izvi zvinoshandiswa zvinowedzerwa kwavari kuti vawedzere kunhuhwirira kana kushandiswa seyakagadzika mumiriri.
6. Mafuta nemafuta
Mafuta nemafuta izvo zvakasununguka zvisina guten zvine mafuta ekokonati, avocado uye avocado mafuta, maorivhi uye maorivhi, mafuta, ghee, muriwo nemafuta embeu. Uye dzivisa kushandisa yekubikisa mapiritsi uye mairi ane akawedzera zvinwiwa kana zvinonhuwira sezvo iwo anogona kunge aine gluten-ine zvigadzirwa.
7. Zvinwiwa
Kana iwe uri pane isina-gluten kudya, iwe unofanirwa kusanganisa izvi zvisina-gluten zvinwiwa zvakadai kofi, yakasikwa muchero muto, tii, mandimu, yemitambo chinwiwa uye simba chinwiwa uye zvimwe zvinwiwa zvinodhaka sewaini nedoro rakagadzirwa kubva kubhakkwheat kana mhunga. Uye zvinwiwa zvakadai sedoro rakagadzirwa nezviyo zvinegluten, zvinwiwa zvisina kudiridzwa uye zvinwiwa zvemart zvinofanirwa kudzivirirwa [8] .
Ongorora: Iva nechokwadi chekuti zvinwiwa zvakaita sedoro rakadonhedzwa, zvitoro-zvakatengwa smoothie uye zvinwiwa zvine zvinwiwa zvakawedzerwa hazvina gluten.
Kupedza...
Kune zvakawanda zvekudya zvisina guteni izvo zvine hutano uye zvinovaka muviri izvo zvinogona kuve chikamu chekudya kwako kwezuva nezuva kweguteni. Dzivisa chikafu chakadai segorosi, rye uye bhari uye ongorora zvinyorwa zvekudya mushe usati watenga chero zvigadzirwa zvekudya sezvo zvingave zvine zvinhu zvine gluten.
Kazhinji FAQs
Q. Chii chingagone kudya vanhu vakasununguka?
TO. Zvibereko nemiriwo, zvigadzirwa zvemukaka zvakaita semukaka, bota, ghee uye chizi, zviyo zvakakwana senge quinoa, mupunga wemusango, oats, buckwheat, huku uye nyemba.
Q. Ndiani anofanirwa kudya chikafu chemahara?
TO. Vanhu vane chirwere chechiliac uye kunzwisisika kweguteni vanofanirwa kudya zvekudya zvisina gluten.
Q. Ko mbatatisi yakasununguka here?
TO. Ehe, mhando dzese dzembatatisi dzinosanganisira mbatatisi dzakasununguka.
Q. Mazai ane gluten akasununguka here?
TO. Ehe, mazai akasarudzika-akasununguka.
