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Gluten ke protheine e ka sehloohong e fumanoang lithollo tsa lijo-thollo tse kang koro, harese le rye. E fana ka mongobo le ho tiea lijong ho thusa ho boloka sebopeho sa eona hape e fana ka boikhohomoso le bohlahare bo bohobe [1] , [pedi] .
Ho sebelisoa ha gluten hangata ho bolokehile ho batho ba bangata, empa batho ba nang le lefu lena le leng kapa ba sa tsotelleng gluten ba lokela ho qoba tšebeliso ea eona ka lebaka la litlamorao tse mpe tsa bophelo bo botle. [3] .
Hape, batho ba bangata ba phetseng hantle ba thibela gluten lijong tsa bona ka lebaka la mabaka a mangata, joalo ka ho ntlafatsa matšoao a masapo le a se nang masapo kapa ho ba le maikutlo a hore gluten e kotsi bophelong ba bona [4] .
Haeba u latela lijo tse se nang gluten, u hloka ho khetha lijo tse se nang gluten. Bala ho tseba lijo tseo u lokelang ho li eketsa lijong tsa hau tse se nang gluten.
1. Lithollo kaofela
Lithollo tsohle tse nang le zero gluten 'me li lokela ho ba karolo ea lijo tsa hau tse se nang gluten ke quinoa, raese e sootho, raese e hlaha, habore, nyalothe, amaranth, teff, arrowroot, mabele, tapioca le buckwheat. Hape, ha o ntse o reka lijo-thollo tse felletseng tse kang habore, hlahloba lengolo ka hloko ho bona hore na ha e na gluten kaha e kanna eaba e silafalitsoe ke gluten ha e ntse e sebetsoa [5] .
Lithollo tse 'maloa tse felletseng li na le gluten' me li lokela ho qojoa. Ke rye, harese, triticale (lebasetere la koro le rye) le koro le mefuta eohle e kang koro e felletseng, bulgur, farro, monokotšoai oa koro, graham, farina, kamut, phofo ea bromated, durum, spelled, jj.
2. Litholoana le meroho
Litholoana le meroho tseo ka tlhaho li se nang gluten li kenyelletsa libanana, liapole, monokotsoai, litholoana tsa sitrase, liperekisi, lipelepele tsa tšepe, meroho e makhasi a matala, meroho ea cruciferous, li-mushroom, meroho e nang le setache, rantipole, onion, radish le linaoa tse tala.
Leha ho le joalo, hlokomela litholoana le meroho e tsoakiloeng e ka bang le metsoako e nang le gluten joalo ka 'mela, starch ea lijo e fetotsoeng, maltodextrin le protheine ea koro e nang le hydrolyzed. Lisebelisoa tsena li eketsoa ho fana ka tatso kapa ho sebelisoa e le li-thickening agents [6] .
Hlokomela: Etsa bonnete ba hore o sheba leibole bakeng sa lijo tsa gluten tse kang litholoana le meroho e entsoeng ka makotikoting, litholoana tse omisitsoeng le meroho, litholoana le meroho e hoammeng le litholoana le meroho e kengooang pele e fumanehang habonolo mebarakeng.
3. Lihlahisoa tsa lebese
Lebese, botoro, ghee, chisi, yogurt, chisi ea kottage, tranelate e bolila le tranelate ke tse ling tsa lihlahisoa tsa lebese tseo ka tlhaho li se nang gluten.
Leha ho le joalo, lihlahisoa tsa lebese tse kang ice cream, lihlahisoa tse entsoeng ka chisi le lebese le tatso le yogurt li lokela ho qojoa kaha li ka ba le metsoako e nang le gluten joalo ka thickeners, starch ea lijo e fetotsoeng le 'mela [7] .
4. Lijo tse nang le liprotheine tse ngata
Mehloli ea liprotheine tsa liphoofolo tse kang nama e khubelu, likhoho, lijo tsa leoatleng le mehloli ea liprotheine tse thehiloeng ho limela tse kang limela, lijo tsa soya (tofu, tempeh, edamame, jj) le linate le lipeo ha li na gluten ebile e ka ba karolo ea mahala ea hau ea gluten lijo.
Leha ho le joalo, emella hōle le nama e sebetsitsoeng, nama e sehiloeng e batang, nama ea fatše le nama e kopantsoeng le lisoso le marinades hobane e ka ba le metsoako e nang le gluten joalo ka moriana oa soya le asene ea 'mela. [7] .
5. Linoko
Veine e tšoeu, asene e halikiloeng, asene ea apole cider, tamari le li-amino tsa kokonate ke tse ling tsa linoko, lisoso le li-condiment tse nang le zero gluten. Le linoko tse ling, lisosese le li-condiments tse kang mayonnaise, mongobo oa langa le le lej, likomkomere, sopho ea barbecue, ketchup, moriana oa mosetareta, linoko tse ommeng, ho apara salate, asene ea raese, marinades le sopho ea pasta li na le metsoako e nang le gluten joalo ka phofo ea koro, starch ea lijo e fetotsoeng le 'mela . Lisebelisoa tsena li eketsoa ho bona ho eketsa tatso kapa ho sebelisoa e le moemeli oa botsitso.
6. Mafura le lioli
Mafura le lioli tseo ka tlhaho li se nang gluten ke oli ea coconut, avocado le oli ea avocado, mehloaare le oli ea mohloaare, botoro, ghee, meroho le oli ea peo. Qoba ho sebelisa li-sprays le lioli tse nang le litatso kapa linoko tse ling kaha li ka ba le metsoako e nang le gluten.
7. Lino
Haeba u ja lijo tse se nang gluten, u lokela ho kenyelletsa lino tse se nang gluten tse kang kofi, lero la litholoana tsa tlhaho, tee, lemone, seno sa lipapali le seno sa matla le lino tse ling tse tahang joalo ka veine le biri e entsoeng ka buckwheat kapa mabele. Le lino tse kang biri e entsoeng ka lithollo tse nang le gluten, lino tse sa silafatsoang le lino tse malt li lokela ho qojoa [8] .
Hlokomela: Netefatsa hore lino tse kang joala bo silafalitsoeng, Smoothie e rekiloeng ka lebenkeleng le lino tse nang le litatso tse ling ha li na gluten.
Ho phethela ...
Ho na le lijo tse ngata tse se nang gluten tse phetseng hantle le tse nang le phepo e ka bang karolo ea lijo tsa hau tsa letsatsi le letsatsi tse se nang gluten. Qoba lijo tse kang koro, rye le harese 'me u hlahlobe mangolo a lijo ka hloko pele u reka lihlahisoa tsa lijo kaha li ka ba le metsoako e nang le gluten.
Lipotso tse tloaelehileng
Q. Batho ba lokolohileng ka gluten ba ka ja eng?
HO. Litholoana le meroho, lihlahisoa tsa lebese tse kang lebese, botoro, ghee le chisi, lijo-thollo tse kang quinoa, raese e hlaha, oats, buckwheat, likhoho le linaoa.
P. Ke mang ea lokelang ho ja lijo tse nang le gluten?
HO. Batho ba nang le lefu lena le leng le ts'oaetso ea gluten ba lokela ho ja lijo tse se nang gluten.
P. Na litapole ha li na gluten?
HO. E, mefuta eohle ea litapole ho kenyeletsoa le litapole ha e na gluten.
P. Na mahe a na le mahala?
HO. E, mahe ka tlhaho ha a na gluten.
