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Gluten bụ protein kachasị dị na ọka ọka dị ka ọka wit, ọka bali na rye. Ọ na-enye mmiri na elasticity na nri iji nyere aka ịnọgide na-enwe ọdịdị ya na ọ na-enyekwa puffy na chewy udidi na achịcha [1] , [abụọ] .
Iri nri gluten na-adịkarị mma maka ọtụtụ mmadụ, mana ndị nwere ọrịa celiac ma ọ bụ ndị na-eche gluten echiche kwesịrị izere oriri ya n'ihi oke nsogbu ahụike ya. [3] .
Ọzọkwa, ihe ka ọtụtụ n'ime ndị nwere ahụike na-egbochi gluten site na nri ha n'ihi ọtụtụ ihe kpatara ya, dị ka iji melite mgbaàmà nke eriri afọ na nke na-abụghị nke eriri afọ ma ọ bụ nwee echiche na gluten na-emerụ ahụ ike ha. [4] .
Ọ bụrụ na ị na-agbaso nri na-enweghị nri gluten, ịkwesịrị ịhọrọ nri ndị na-enweghị gluten. Gụ na ịmara nri ị kwesịrị itinye na nri gị na-eri nri.
otu esi ebelata akara pimple na ihu
1. Mkpụrụ osisi zuru ezu
Mkpụrụ ọka niile nwere gluten efu ma kwesịrị ịbụ akụkụ nke nri gị na-eri nri bụ quinoa, osikapa agba aja aja, osikapa ọhịa, ọka oat, millet, amaranth, teff, arrowroot, sorghum, tapioca na buckwheat. Ọzọkwa, mgbe ị na-azụ mkpụrụ ọka niile dị ka ọka, jiri nlezianya lelee akara ahụ iji hụ ma ọ bụrụ na ọ nweghị gluten n'ihi na ọ nwere ike ịbụ na ha nwere mmetọ na gluten mgbe ha na-eme [5] .
Obere nkpuru ahihia bu gluten ma kwesiri izere. Ha bụ rye, ọka bali, triticale (ngwakọ ọka wit na rye) na ọka wit na ụdị niile dị ka ọka wit dum, bulgur, farro, mkpụrụ osisi wheat, graham, farina, kamut, ntụ ọka bromated, durum, asụpe, wdg.
Ndụmọdụ ịma mma arụrụ n'ụlọ maka ito ntutu
2. Mkpụrụ osisi na akwụkwọ nri
Mkpụrụ osisi na akwụkwọ nri ndị na-enweghị gluten na-enweghị unere, apụl, mkpụrụ osisi, mkpụrụ osisi citrus, piich pears, ose mgbịrịgba, akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ, osisi cruciferous, ero, akwụkwọ nri starch, karọt, yabasị, radish na agwa.
Agbanyeghị, kpachara anya maka mkpụrụ osisi na akwụkwọ nri esichara nke nwere ike ịnwe ihe ndị nwere gluten, dịka malt, starch nri gbanwere, maltodextrin na protein ọka hydrolyzed. A na-agbakwunye ihe ndị a iji nye ekpomeekpo ma ọ bụ jiri ya mee ihe [6] .
Mara: Jide n'aka na ịlele akara maka gluten na nri ndị dị ka mkpụrụ osisi na akwụkwọ nri mkpọ, mkpụrụ osisi a mịrị amị na akwụkwọ nri, mkpụrụ osisi friji na akwụkwọ nri na mkpụrụ osisi na akwụkwọ nri ndị a gbanwere na-adị mfe na ahịa.
3. Mmiri ara ehi
Mmiri ara ehi, bọta, ghee, cheese, yogọt, cheese obi, ude na ude bụ ụfọdụ n'ime mmiri ara ehi nke enweghị gluten.
Agbanyeghị, ngwaahịa mmiri ara ehi dị ka ice cream, ngwaahịa cheese na mmiri ara ehi na yogọt kwesịrị izere n'ihi na ha nwere ike ịnwe ihe ndị nwere gluten dịka thickeners, gbanwetụrụ nri starch na malt [7] .
4. Nri protein bara ụba
Ngwunye protein anụmanụ dị ka anụ uhie, anụ ọkụkọ, nri mmiri na ihe ọkụkụ sitere na osisi dịka mkpo nri, nri soy (tofu, tempeh, edamame, wdg) na mkpụrụ na mkpụrụ anaghị enwe gluten ma nwee ike bụrụ akụkụ nke enweghị nri gị nri.
Agbanyeghị, zere anụ esichara, anụ a kpụrụ akpụ, anụ ala na anụ ndị ejikọtara yana sauces na marinades n'ihi na ha nwere ike ịnwe ihe ndị nwere gluten nwere dịka soy sauce na malt vinegar [7] .
5. ngwa nri
White mmanya, mmanya mmanya, apụl cider mmanya, tamari na aki oyibo aminos bụ ụfọdụ ngwa nri, sauces na condiments nwere zero gluten. Na ụfọdụ ngwa nri, sauces na condiments dị ka Mayonezi, tomato ihendori, pickles, barbecue sauce, ketchup, mọstad ihendori, akọrọ ngwa nri, salad mgbakwasa, osikapa mmanya, marinades na pasta ihendori nwere gluten-nwere Efrata dị ka ntụ ọka wit, gbanwere starch nri na malt . A na-agbakwunye ihe ndị a na ha iji tinye ụtọ ma ọ bụ jiri ya mee ihe.
6. Abụba na mmanụ
Abụba na mmanụ ndị na-enweghị gluten bụ mmanụ aki oyibo, mmanụ oyibo na mmanụ oyibo, oliv na mmanụ oliv, bọta, ghee, akwukwo nri na mmanụ mkpụrụ. Zere iji ihe eji esi nri na mmanụ na-esi isi ụtọ ma ọ bụ ngwa nri n'ihi na ha nwere ike ịnwe ihe ndị nwere gluten.
Mmanụ tii na-akpata ntutu isi
7. Ihe ọ Beụ Beụ na-aba n'anya
Ọ bụrụ na ị nọ na nri na-eri nri, ị kwesịrị ịgụnye ihe ọ shouldụ theseụ ndị a na-enweghị gluten dịka kọfị, ihe ọ fruitụ fruitụ mkpụrụ osisi mkpụrụ osisi, tii, lemonade, ihe ọ andụ sportsụ egwuregwu na ihe ọ energyụ energyụ ike na ụfọdụ mmanya na-egbu egbu dị ka mmanya na biya nke sitere na buckwheat ma ọ bụ sorghum. A ga-ezerekwa ihe ọveraụ beụ dị ka biya eji ọka ọka na-eri nri na-aba n'anya, ihe ọ nonụ distụ ndị na-enweghị mmanya na mmanya na-aba n'anya. [8] .
Mara: Gbaa mbọ hụ na ihe ọ likeụ beụ dị ka mmanya na-egbu egbu, smoothie zụtara n'ụlọ ahịa na ihe ọveraụveraụ nwere flavors agbakwunyere enweghị gluten.
otu esi ewepụ ntutu isi na ihu n'ụlọ
Iji Mechie ...
Enwere ọtụtụ nri na-enweghị gluten nke siri ike ma na-edozi ahụ nke nwere ike ịbụ akụkụ nke nri na-eri nri na-eri nri kwa ụbọchị. Zere nri dịka ọka wheat, rye na ọka bali ma lelee aha nri ahụ nke ọma tupu ịzụrụ ngwaahịa nri ọ bụla n'ihi na ha nwere ike ịnwe ihe ndị nwere gluten.
Ajụjụ ndị a na-ajụkarị
Q. Gini ka ndi mmadu n’enyeghi nri n’eri?
.B.. Mkpụrụ osisi na akwụkwọ nri, ngwaahịa mmiri ara ehi dị ka mmiri ara ehi, bọta, ghee na cheese, ọka niile dị ka quinoa, osikapa ọhịa, ọka oat, buckwheat, anụ ọkụkọ na mkpo.
Q. Onye kwesịrị iri nri na-enweghị nri?
.B.. Ndị nwere ọrịa celiac na mmetụta nke gluten kwesịrị iri nri na-enweghị gluten.
akwụkwọ onye ọ bụla kwesịrị ịgụ na 20s ha
Q. Ndi poteto di nri n’enweghi nri?
.B.. Ee, ụdị poteto niile gụnyere poteto dị ụtọ anaghị eri nri.
Q. Ndi akwa enweghi nri?
.B.. Ee, àkwá enweghị ọka.
