Izidlo ezingenayo i-milk-free ne-gluten ngaphambili zazihloswe nje njengokudla okwelashwa, futhi namuhla zisetshenziselwa ukulahlekelwa isisindo.
I-Gluten yiprotheni yemvelo eyingxenye yamabele, isibonelo, ukolweni, ama-oats, ibhali, njll. Ngaphezu kwalokho, i-gluten yengezwa emikhiqizo yebhaka, ama-sauces, ama-yogurts ne-ayisikhilimu. Amaprotheni anjalo angalimaza i-villi emathunjini amancane, okudingekayo ekuthuthukiseni nasekuqiniseni ukudla.
Imikhiqizo engekho gluten
Naphezu kohlu olukhulu lokudla okuvinjelwe, ukudla ngeke kube mncane. Ungafaka kwimenyu yakho yansuku zonke imikhiqizo enjalo:
- imifino, amajikijolo nezithelo;
- itiye lekhwalithi, ikhofi nezinye iziphuzo;
- inyama, inhlanzi nezilwane zasolwandle;
- ibhotela namafutha yemifino;
- imikhiqizo yobhontshisi;
- imikhiqizo yobisi, ngaphandle kwe-yoghurt nobisi oluvuthiwe ngezithasiselo;
- amantongomane nembewu;
- Izitshalo ezingekho gluten: okusanhlamvu, ukunye okunye okunye okunye okunye, isambuzane, isobho, ilayisi, njll.
- i-starch isitashi;
- uju;
- amaqanda.
Ngaphezu kwalokho, namuhla ungathola ekudayiseni futhi ufulawa, i-pasta, okusanhlamvu kwasekuseni ngaphandle kwe-gluten.
Ukudla okungenalutho kwe-gluten kokunciphisa umzimba
Le nqubo inezinzuzo eziningana ngaphezu kwezinye izinketho:
- Uma ulandela yonke imithetho yalesi simiso sokudla, khona-ke ngesonto ungakwazi ukukhipha amaphilisi amathathu engeziwe.
- Kungenzeka ukuhlanza umzimba we-toxin nemikhiqizo endala yokubola.
- Ngenxa yokudla okuhlukahlukene, ingozi yokuyeka ukudla okusheshayo iyanciphisa.
- Ngisho nokudla okunjalo kuphazamisa umsebenzi wepheshana lomzimba njengelonke.
Kokudla okuvunyelwe ekudleni okungenalo i-gluten, ungakwazi ukupheka izitsha eziningi ezahlukene. Izidingo zansuku zonke zokudla okungenani izikhathi ezingu-4, futhi, ukudla okudlule akufanele kube khona ngaphambi kuka-6 ntambama. Kulo lokudla akukho ukudla okuqondile, ungahlanganisa imikhiqizo ngokuqonda kwakho.
Imenyu engenzeka:
- Ukuze uthole ukudla kwasekuseni, ungakwazi ukulungiselela ama-dessert ahlukahlukene avela ku-cottage shizi namajikijolo, izithelo noju. Ngaphezu kwalokho, ungalungisa ama-pancake kusuka kufulawa we-buckwheat, kanye nokhilimu omuncu no-ukhilimu omuncu.
- Ukuze uthole ukudla kwasemini, ungadla i-pilaf ngenyama noma amakhowe, irayisi nezinhlobonhlobo zezinkwa zokudla inyama, isaladi, amazambane, izitsha ze-legume, njll.
- Emini, ungakwazi ukulungisa isaladi yezithelo, udle amantongomane , i-jelly noma ama-apula abhakiwe.
- Ukuze uthole isidlo sakusihlwa, isibonelo, ungadla amazambane ophekwe, isaladi yemifino, i-cottage shizi casserole, njll.
Ukudla okungenalutho lwe-gluten kungahlanganiswa kuye ngezintandokazi zakho. Isibonelo, ungenza ama-pancake okumnandi avela eTurkey.
Izithako:
- i-forcemeat - 450 g;
- ama-peas afriziwe - 170 g;
- anyanisi - ucezu olulodwa;
- amaqanda - izingcezu ezimbili;
- ummbila - 120 g;
- ukhilimu omuncu 25% - 320 ml;
- Ikhukhamba - izingcezu ezimbili;
- i-coriander-1 bunch;
- ijusi kalamula - 1 st. isipuni;
- usawoti, pepper, amafutha yemifino.
Ukulungiselela:
Ukugcoba kuhlanganiswe nama-peas, ummbila, anyanisi oqoshiwe, amaqanda, usawoti kanye nopelepele. Ngomlilo ophakathi, emafutheni omifino ama-pancake aphethwe yizinyosi, imizuzu emihlanu. ohlangothini ngalunye. Ngokuhlukile kuyadingeka ukulungisa u-sauce. Ukuze wenze lokhu, hlanganisa ukhilimu omuncu, ukhukhamba ochotshoziwe, imifino kanye nejusi likalamula.
Amanye ama-nuances
Izakhamuzi zinokungabaza ngokulahlekelwa isisindo sokunamathela ekudleni okungenalutho kwe-gluten. Kusukela ama-soya, ilayisi nommbila yizinto ezithintekayo imikhiqizo engavunyelwe, okuyiyo, uma isetshenziswe ngokweqile, izokukhuthaza ukuzuza kwesisindo. Ngaphezu kwalokho, eminye imikhiqizo esikhundleni se-gluten yokunamathela, kusetshenziswe amafutha angenalutho ngokuphelele.
Ngaphezu kwalokho, ngokukhipha okuphelele okusanhlamvu okuvela ekudleni emzimbeni, kungase kube khona ukusweleka kwamavithamini athile, ngakho-ke kutuswa ukuthatha amalungiselelo engeziwe e-multivitamin. Izakhamuzi zeluleka ukwehlisa isisindo ukusebenzisa inguquko yokudla, okusho ukusetshenziswa kwemikhiqizo ethile nge gluten.