Dzidza mbeu yako: danho rokutanga mukubika kubika
Gluten ndiro zita rekatchacha reproteine rinowanikwa mugorosi. Zvokudya zvinobva pachingwa che rye zvinoshandiswa pasta zvinokonzerwa ne gluten, pamwe nezvokudya zvausingafungiri, sezvimwe zvekudya zvehudhi kana kunyange iwe waunofarira doro. Gluten inoshanda senhengo yepanyama yekuchengeta zvimwe zvokudya pamwe chete.
Vanhu vazhinji vanogona kudya guta risina matambudziko. Vamwe vane gluten-vane hanya kana kuti gluten-vasingadi. Miviri yavo inopinda mukurwisa mamiriro ezvinhu kana vachidya chero chinhu chine gluten.
Apo gluten inokanganisa zvirongwa zvekudya, miviri yavo inotambura nemaitiro omunhu asingazivikanwi. Vanhu vane ruzivo rweGluten vanogona kuona kuputika, gesi, kuvhiringidzika kana chirwere. Vanokwanisa kuva nekuita kweganda kana kunzwa vanonzwa uye vakaneta mushure mokudya.
Vanenge mamiriyoni gumi nemakumi mana veAmerica vane gluten-vanoziva, maererano neNational Foundation for Celiac Awareness. Imwe muvanhu vese veMamerica inokonzera-isinganzwisisiki - inotambura nehosha yeecliac uye inotsungirira kuipa kwomuviri apo gluten inogadzirwa, kusanganisira kukuvara kumutsipa muduku.
Kunyange zvakadaro, vamwe vanongosarudza kuenda kugomba-pasina, kunyange zvazvo kune uchapupu hushoma hwezvesayenzi kuratidza kuti kubvisa gluten kubva pakudya kunokurudzira utano hwakanaka kana iwe usingafungi kana kusagamuchirwa neprotheni.
Kunyangwe iwe unofanira kubvisa gluten kubva pane zvekudya zvako kana kana iwe uchida, kuongorora kuti zvii zvinodyiwa zvine protein ino inogona kunge iri dambudziko. Dzimwe nguva zviri pachena, asi dzimwe nguva hazvisi.
Nguva dzose uverenge zvishandiso uye mavara kuti uve nechokwadi kana uri weergiceni kune gluten, asi urongwa urwu hunogona kukubatsira kuziva kuti ndezvipi zvidimbu uye maruva zvinotyisa uye zvinogona kunge zvakachengeteka zvakakwana.
Dzakachengeteka Zviyo Zvine Gluten
- Gorosi: Mhando dzose dzegorosi dzine gluten, kusanganisira spelled, durum, semolina, graham, faro, emmer, einkorn, triticale, uye kamut. Izvi zvinosanganisira mbeu yakazara, majiroji, majeremusi, maruva, maruva, akakurira gorosi uye gorosi rakaviriswa.
- Bhari: Mhando dzose nemhando dzebhari dzine gluten, uye bhari inogona kuviga mune zvimwe zvekudya zvisingambofungidziri, zvakadai semaritareji, mazamu omukaka nemakwenzi, sirasi yearisi yakasvibiswa yakagadzirwa nemucheka mabi, uye doro.
- Rye
Mbeu Dzakachengetedzwa-Dzisina Mbeu
Hasi dzose zviyo zvinowanzoitika pane zvisingachengeteka chete nekuda kwekuti zviyo. Izvi ndizvo zvimwe zvaunofanira kudya:
- Amaranth
- Buckwheat
- Chibage
- Millet
- Montina® (Indian Rice Grass)
- Oats
- Quinoa
- Rutsira ruzivo: machena, anotapira kana sushi, mavara kana masango
- Sorghum
- Teff
Kushandiswa kwehuti muzvokudya zvisina kugadzikana kunopesana, zvisinei. Hondo yeGluten Kusagadzikana, neCeliac Disease Foundation, neCanada Celiac Association yose inobvumira kushandiswa kwehuwandu hwakawanda hwehuti husina maturo. Mamwe masangano, kusanganisira Celiac Sprue Association, anokurudzira kuti oats irege kudziviswa.
Mbeu dzeBhanani dzakachengeteka dzeG Gluten
Mimwe nyemba inoshandiswa inoonekwawo yakachengeteka. Dzinosanganisira:
- Fava bean
- Garbanzo ( chickpea )
- Garfava (kusanganiswa kwegarbanzo uye fava fodya)
- Pea
- Romano (cranberry)
- Soy
Dzimwe nguva garbanzo kana hupfu hwechickpea inonzi "gram" furawa. Izvi hazvifanirwe kuvhiringidzwa ne "graham" furawa, inouya kubva pagorosi.
Yakachengetedzeka-yakasununguka Nut Flow
Nzira dzakasvibiswa dzisingazikamwi dzine gluten dzinosanganisira:
- Almond
- Chestnut
- Koconut
- Hazelnut
- Pecan
Dzakachengetedzwa Dzakasvibiswa-Dzisina Muchengetwa Miti Yezvokudya
Mimwe midzi yemiti yemichero yakachengeteka zvakare. Dzinosanganisira:
- Arrowroot
- Potato Starch
- Mbatata Yakakura
- Tapioca