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Gluteni ndiye puloteni yayikulu yomwe imapezeka m'matumbo monga tirigu, balere ndi rye. Zimapatsa chinyezi komanso zotanuka kuzakudya kuti zithandizire kukhalabe mawonekedwe ake komanso zimapatsa kutukuka komanso kutafuna mkate [1] , [ziwiri] .
Kugwiritsa ntchito gluteni nthawi zambiri kumakhala kotetezeka kwa anthu ambiri, koma anthu omwe ali ndi matenda a leliac kapena omwe samvetsetsa za gluten ayenera kupewa kumwa chifukwa cha zovuta zake [3] .
Komanso, anthu ambiri athanzi amaletsa gluteni kuchokera pazakudya zawo chifukwa cha zifukwa zambiri, monga kukonza m'mimba komanso zosagwirizana ndi m'mimba kapena kuzindikira kuti gluten imavulaza thanzi lawo [4] .
Ngati mukutsata zakudya zopanda thanzi, muyenera kusankha zakudya zopanda mchere. Werengani kuti mudziwe zakudya zomwe muyenera kuwonjezera pazakudya zanu zopanda thanzi.
1. Mbewu zonse
Njere zonse zomwe zili ndi zero gluten ndipo ziyenera kukhala gawo la zakudya zanu zopanda thanzi ndi quinoa, mpunga wofiirira, mpunga wamtchire, oats, mapira, amaranth, teff, arrowroot, manyuchi, tapioca ndi buckwheat. Komanso, pogula mbewu zonse monga oats, yang'anani mosamala chizindikirocho kuti muwone ngati mulibe gluteni chifukwa mwina adadetsedwa ndi gluteni mukamakonza [5] .
Mbeu zochepa zimakhala ndi gluteni ndipo ziyenera kupewedwa. Ndi rye, balere, triticale (wosakanizidwa wa tirigu ndi rye) ndi tirigu ndi mitundu yonse monga tirigu wathunthu, bulgur, farro, zipatso za tirigu, graham, farina, kamut, ufa wa bromated, durum, spelled, ndi zina zambiri.
2. Zipatso ndi ndiwo zamasamba
Zipatso ndi ndiwo zamasamba zomwe mwachilengedwe sizikhala ndi gluteni zimaphatikizapo nthochi, maapulo, zipatso, zipatso za citrus, mapichesi mapeyala, tsabola belu, masamba obiriwira obiriwira, ma veggies a cruciferous, bowa, masamba owuma, karoti, anyezi, radish ndi nyemba zobiriwira.
Komabe, samalani ndi zipatso ndi ndiwo zamasamba zosinthidwa zomwe zingakhale ndi zosakaniza za gluteni monga chimera, wowuma wowonjezera chakudya, maltodextrin ndi mapuloteni a tirigu wama hydrolyzed. Zosakaniza izi zimawonjezeredwa kuti zizipatsa kununkhira kapena kugwiritsidwa ntchito ngati zokulitsa [6] .
Zindikirani: Onetsetsani kuti mwayang'ana chizindikiro cha gluten mu zakudya monga zipatso ndi ndiwo zamzitini, zipatso zouma ndi ndiwo zamasamba, zipatso ndi ndiwo zamasamba zachisanu ndi zipatso ndi ndiwo zamasamba zisanadulidwe zomwe zimapezeka m'misika.
3. Zogulitsa mkaka
Mkaka, batala, ghee, tchizi, yogati, kanyumba tchizi, kirimu wowawasa ndi kirimu ndi zina mwazinthu zomwe zimapangidwa ndi mkaka zomwe mwachilengedwe zilibe mchere.
Komabe, zopangira mkaka monga ayisikilimu, zopangidwa ndi tchizi ndi mkaka wonunkhira ndi yogurt ziyenera kupewedwa chifukwa zimatha kukhala ndi zosakaniza za gluten monga thickeners, wowuma wowonjezera chakudya ndi chimera [7] .
4. Zakudya zokhala ndi mapuloteni ambiri
Mapuloteni a nyama monga nyama yofiira, nkhuku, nsomba ndi zopangira mapuloteni monga nyemba, zakudya za soya (tofu, tempeh, edamame, ndi zina) ndi mtedza ndi mbewu mulibe gilateni ndipo zimatha kukhala gawo lanu zakudya.
Komabe, musayandikire nyama yosinthidwa, nyama yozizira, nyama yapansi ndi nyama zomwe zakhala zikuphatikizidwa ndi msuzi ndi ma marinades chifukwa atha kukhala ndi zosakaniza za gluten monga msuzi wa soya ndi viniga wosasa [7] .
5. Zonunkhira
Viniga woyera, viniga wosungunuka, viniga wa apulo cider, tamari ndi ma coconut amino ndi ena mwa zonunkhira, sauces ndi zonunkhira zomwe zili ndi zero gluten. Ndipo zonunkhira zina, masukisi ndi zokometsera monga mayonesi, msuzi wa phwetekere, msuzi, kanyenya msuzi, ketchup, msuzi wa mpiru, zonunkhira zowuma, kuvala saladi, viniga wa mpunga, marinades ndi msuzi wa pasitala mumakhala zosakaniza za gluteni monga ufa wa tirigu, wowuma wosintha chakudya ndi chimera . Zosakaniza izi zimawonjezeredwa kwa iwo kuti aziwonjezera kununkhira kapena kugwiritsidwa ntchito ngati olimbikitsa.
6. Mafuta ndi mafuta
Mafuta ndi mafuta omwe mwachilengedwe alibe gluteni ndi mafuta a coconut, avocado ndi mafuta a avocado, maolivi ndi maolivi, batala, ghee, masamba ndi mafuta. Pewani kugwiritsa ntchito mankhwala opopera ndi mafuta okhala ndi zonunkhira kapena zonunkhira monga momwe zingakhalire ndi zosakaniza za gluten.
7. Zakumwa
Ngati mukudya zakudya zopanda thanzi, muyenera kuphatikiza zakumwa zopanda thanzi monga khofi, madzi azipatso zachilengedwe, tiyi, mandimu, zakumwa zamasewera ndi zakumwa zamagetsi komanso zakumwa zoledzeretsa monga vinyo ndi mowa wopangidwa ndi buckwheat kapena manyuchi. Ndipo zakumwa monga mowa wopangidwa ndi mbewu za gluten, zakumwa zosasungunuka ndi zakumwa za malt ziyenera kupewedwa [8] .
Zindikirani: Onetsetsani kuti zakumwa monga zakumwa zosungunuka, malo ogulitsira sitolo ndi zakumwa zomwe zili ndi zonunkhira zowonjezera zilibe gluteni.
Kumaliza ...
Pali zakudya zambiri zopanda gilateni zomwe zimakhala zathanzi komanso zopatsa thanzi zomwe zimatha kukhala gawo la chakudya chanu cha tsiku ndi tsiku chopanda thanzi. Pewani zakudya monga tirigu, rye ndi balere ndipo onetsetsani zolemba zanu mosamala musanagule zakudya zilizonse popeza zingakhale ndi zosakaniza za gluten.
Ma FAQ Omwe Amakonda
Q. Kodi anthu opanda ufulu angadye chiyani?
KU. Zipatso ndi ndiwo zamasamba, zopangidwa ndi mkaka monga mkaka, batala, ghee ndi tchizi, mbewu zonse monga quinoa, mpunga wamtchire, oats, buckwheat, nkhuku ndi nyemba.
Q. Ndani ayenera kudya zakudya zopanda thanzi?
KU. Anthu omwe ali ndi matenda a celiac komanso chidwi cha gluten ayenera kudya zakudya zopanda thanzi.
Q. Kodi mbatata ndi zaulere?
KU. Inde, mitundu yonse ya mbatata kuphatikiza mbatata ndi yaulere.
Q. Kodi mazira alibe gluten?
KU. Inde, mazira alibe gluteni.
