Ukuphepha ukutya okuneengqolowa kwivenkile yokutya kunokudideka. Iimveliso ezininzi zinokuqulatha ingqolowa ngezixa ezifihlakeleyo ezinokukwenza ugule xa kukho i-allerg yengqolowa okanye ukunganyamezelani. Ukuba ufuna ukunqanda ingqolowa ekutyeni kwakho, olu luhlu loshicilelo lunokukunceda uludlale ngokukhuselekileyo.
Uluhlu lokuThenga lokutya okuSimahla kweNgqolowa
Olu luhlu lulandelayo lokutya okungenangqolowa lubonisa ukuba kukuphi ukutya okuqukethe i-gluten ukuyenza icace. Ukuba uyeka ingqolowa, ungatyhafi; kusekho ukhetho oluninzi kwintengiso. Ukuba ufuna uncedo lokukhuphela uluhlu oluprintiweyo, jonga eziiingcebiso eziluncedo.
Amanqaku afanelekileyo- Ingqolowa Simahla Iincwadi
- Yintoni iMillet?
- Uyitya njani i-Gluten-Simahla
Iyavelisa
Khuphela olu luhlu lokuprintwa lokuthenga
ukuvuleka kwemisebenzi kwabaneminyaka eli-16 ubudala
Phantse onke amacandelo emveliso kwivenkile yakho yendawo kufuneka angabinayo ingqolowa kwaye akwazi ukutyiwa. Oku kubandakanya ukutya oku kulandelayo:
- Iiapile
- Iibhanana
- Iziqhamo zeCitrus
- Amaqunube
- Ispinatshi
- I-asparagus
- I-squash
- Iitapile
- Itswele
- Iipepile
- Brocolli
- Ijinja
- Ilethasi
- Amakhambi
Zobisi
Uninzi lwecandelo lobisi kwivenkile yakho yokutya kufuneka nalo libe nengqolowa. Ukutya okukhuselekileyo kubandakanya iimveliso ezinencasa ezinje ngezi:
- Ubisi
- Ikrimu
- Iyogathi (thintela iiyogathi ngezongezo ezinje ngeemvuthuluka zecookie.)
- Itshizi (thintela iitshizi ezigayiweyo ngaphandle kokuba zibhalwe, 'Gluten Free'. Olunye ushizi olushiziweyo luthuliwe ngomgubo ukuthintela ukunamathela.)
- Isonka samasi se-Cottage
- Ikrimu emuncu
Icandelo lenyama nenyama
Phantse konke ukutya kwicandelo lenyama kwivenkile yakho akukho ngqolowa. Qaphela ii-turkeys ezipheleleyo, nangona kunjalo, ezinokuthi zihlanjwe ngomxube wolwelo onokuthi uqule ingqolowa. Phinda ujonge iilebheli zezithako ukuze uqiniseke. Okunye ukutya okukhuselekileyo ukutyiwa kubandakanya oku kulandelayo:
- Inyama yehagu
- Inyama yenkomo
- Iinkuku
- Iintlanzi (kuthintele ukukhethwa kwentlanzi esele yenziwe, kunye nesonka.)
- I-shrimp
- Ilobster
- Amaqanda
- inyama yegusha
Ikhawuntari yokuHambisa
Ikhawuntari yakho yokuhambisa inokuba ngumgibe omkhulu ukuba ufuna ukutya okungenangqolowa. Ukutya okuninzi okuninzi kunengqolowa okanye i-gluten, nto leyo ebenza bangakhuselekanga xa betyiwa. Jonga ezi zinto zilandelayo ukuze uqiniseke ukuba ukutya kwakho kokutya kukhuselekile:
- Iifama zeApplegate
- INtloko yeNkunzi
- UColumbus
- Ukutya iseli
- Dietz kunye noWatson
- Ukhetho lweHormel Natural
- UJenny-O
- Iifama zaseWilshire
Izinto eziLotyiweyo
Zininzi iintlobo zempahla enkonkxiweyo efumanekayo kwivenkile yakho engenayo ingqolowa. Unokufumana yonke into ukusuka kwinyama enkonkxiweyo ukuya kwiisosi ezinqatyisiweyo, iziqhamo kunye nemifuno. Esi sisampulu esincinci; Qiniseka ukuba ujonga iilebheli ngalo lonke ixesha ukuqiniseka:
Inja ikhule ngokupheleleyo kwiminyaka emingaphi
- Iimbotyi
- Imifuno
- Iziqhamo
- Iintlanzi zentlanzi
- Islamoni
Iinkozo kunye nePasta
Zininzi iinkozo ezingenangqolowa kunye neemveliso zepasta ezingenangqolowa kwintengiso. Khangela nayiphi na kwezi zilandelayo kuzo zonke, umhlaba okanye ifom ye-noodle. Gcina ukhumbule ukuba ezinye zezo zikhetho ziqulethe i-gluten, nangona kungekho ngqolowa.
- Ilayisi
- Amaranth
- IQuinoa
- I-Oat (inokuba ne-gluten)
- Irayi (gluten)
- ndingu
- Ipelwe (gluten)
- Irhasi (gluten)
- Iteff
- I-Buckwheat
- Imifuno
Ukutya okuziinkozo
Ngelixa uninzi lweesiriyeli luqukethe uhlobo oluthile lwengqolowa, kukho ukutya okuziinkozo okushushu nokubandayo okukhoyo ngaphandle kwengqolowa. Njengazo zonke iimveliso, ezi ngqolowa zisenokuba ne-gluten. Ukuba unomdla we-gluten, qiniseka ukuba uphando ngeendlela ezikhethiweyo. Iinkozo ezingenangqolowa zibandakanya ezi ndlela zilandelayo:
- I-Chex
- I-Oatmeal (inokuba ne-gluten)
- Iirayisi zerayisi (inokuba ne-gluten)
- Ikrimu yelayisi
- IGranola (inokuba ne-gluten)
Ingqolowa Simahla
Ukuba ukwinkqubo yokufunda yokwenza isonka sakho okanye ezinye izinto ezibhakiweyo, ungasebenzisa nayiphi na le mifula ingenangqolowa. Ukuba ufuna uncedo, cinga ukusebenzisa umgubo wangaphambi kokupakishwa okungafunekiyo (ke, ingqolowa-engenangqolowa) udibanisa ude ufumane ukupheka ngaphandle kwengqolowa.
- Iamangile
- Icassava
- i-chestnut
- Ichickpea (imbotyi yeGarbanzo)
- Iflegi
- IHazelnut
- I-artichoke yaseYerusalem (iSunchoke)
- I-Kamut (gluten)
- imifuno
- Uhlanga
- I-Oat (inokuthi okanye ingenayo i-gluten)
- Amazambane
- IQuinoa
- Irayisi emhlophe
- irayisi emdaka
- Irayi (gluten)
- ndingu
- ipelwe
- Iteff
- UTapioca
- I-Buckwheat
Izimuncumuncu
Zininzi izinto ezingenasonka esingena ngqolowa ezivenkileni. Ezinye zezi mveliso zinokuqulatha izixa ezikhulu zengqolowa, kuxhomekeke kwindlela ezenziwa ngayo; soloko ujonga kabini ilebheli ukuze uqiniseke. Ukongeza kwezi zikolu luhlu, jonga nawuphi na umenzi ojolise ekutyeni okulula oku-gluten kunye nokubhaka, njengeGlutino.
- Iiamangile
- Amasheya
- IiWalnuts
- Amandongomane
- Amanqatha
- IiPecans
- Isiqhamo esomileyo
- I-Applesauce
- Amaqhashu
- Iitshiphusi zombona
- Iitshiphusi zembotyi
- Ndingu crisps
- Iitshiphs zamazambane
- Iichips zemifuno
- I-ayisikhrim (kuthintele i-varities equlathe ii-cookies, intlama okanye igama elithi 'crunch' kwisihloko.)
- Iziqhamo eziqholiweyo zeziqhamo
- Umkhenkce wase-Italiya
Iziselo
Uninzi lotywala alunangqolowa. Gwema okanye ujonge iileyibhile kuyo nayiphi na imixube yesiselo, enje ngomxube wetshokholethi eshushu, njengoko oku kunokuba nengqolowa. Iziselo ezikhuselekileyo zibandakanya ezi ndlela:
- Ubisi
- Ijusi
- Isoda
- Umthengisi
- Amanzi
Ingqolowa-Simahla Akukho Gluten-Simahla
Ukutya okungenangqolowa kususa yonke ingqolowa ekutyeni kwaye kufuna ukuba kufundwe iilebheli hayi ekutyeni kuphela, kodwa nakwimveliso yokhathalelo lolusu kunye nezithambiso. Nangona kunjalo, ukuba ukhathazekile malunga ne-gluten, yacetyiswa ukuba ukutya okungenangqolowa akusiso isidlo esingena-gluten. Umzekelo, kwisidlo esingena ngqolowa, iinkozo ezifana ne-buckwheat, i-millet, i-oats, irayisi kunye nerye ziyacetyiswa.
Xa ujonga ezi ngqolowa zingentla ngokutya okungahambelani ne-gluten, ii-oats zinokuthi okanye zingabinayo i-gluten. I-Oats zihlala zikrokrelwa ngaphandle kokuba ziqinisekisiwe ukuba azina-gluten-ngenxa yokuba zinokungcoliseka xa zingakhula kunye / okanye inkqubo yokuvelisa. Ukuba ususa i-gluten kwisondlo sakho, kufuneka uphephe ngokupheleleyo i-rye.
Ileta eya endiyithandayo
Jonga iilebhile
Nokuba utya ukutya ekufuneka kungabikho ngqolowa, jonga iilebheli ukuze uqiniseke ukuba akukho mveliso yengqolowa okanye yengqolowa yongezwa njengesihluzi okanye isongezo. Umzekelo, iimbotyi azinangqolowa, kodwa xa uthenga iimbotyi ezibhakiweyo, ingqolowa isenokuba sisongezo. Isonka samasi asinangqolowa, kodwa isosi yetshizi isenokungabi njalo. Ukufunda ukunqanda iimveliso zengqolowa nengqolowa kufuna ulwazi, ukuzimisela kunye nokuzinikezela. Ungafumana ubutyebi bolwazi ngokufunda iincwadi malunga nokuphila ngaphandle kwengqolowa, kodwa ukuba unamathandabuzo malunga nokuba ukutya akunayo ingqolowa, kunqande. Ukufumana uncedo olungakumbi malunga nokutya kwakho okungekho ngqolowa, thetha nomboneleli wakho wezempilo okanye isondlo.
