Yadda ake cin abincin mara alkama
Wadatacce
- Kayan abinci maras alkama
- Waɗanne abinci za a iya ƙarawa cikin abincin
- Kayan girke-girke na Gluten
- Gurasar bishiyar Gluten-kyauta
Abincin da ba shi da alkama ya zama dole galibi ga waɗanda suke da haƙuri da rashin haƙuri kuma ba za su iya narke wannan furotin ba, samun gudawa, ciwon ciki da kumburin ciki lokacin cin wannan furotin, kamar yadda lamarin yake ga waɗanda ke da cutar Celiac ko ƙwarewa ga gluten.
Abincin da ba shi da alkama wani lokaci ana amfani da shi don rasa nauyi saboda ana kawar da nau'ikan abinci daga abincin, kamar su burodi, koki ko kek, alal misali, saboda suna da alkama kuma hakan yana rage ƙimar caloric da ke cikin, sauƙaƙa nauyin nauyi a cikin abinci mai ƙarancin ƙarfi .
Amma game da mai cutar celiac, kawar da alkama ya hada da cikakken karatun dukkan alamomin abinci har ma da magungunan magunguna ko lebe. Saboda ko da mafi ƙarancin abincin abubuwan alkama a cikin waɗannan kayan na iya haifar da mummunan aiki mai kumburi. A waɗannan yanayin, garin masara, wanda ba shi da yalwar abinci kuma yana da ƙoshin lafiya, na iya zama madadin. Duba fa'idodin sa kuma koya yadda ake amfani da wannan garin.
Kayan abinci maras alkama
Tsarin abinci na abinci maras alkama yana da wahalar bi, saboda yawancin abubuwan da aka saba amfani dasu yau da kullun ana kawar dasu. Ga misali.
- Karin kumallo - gurasa marar yisti tare da man shanu da madara ko tapioca. Duba wasu girke-girke na Tapioca a cikin Tapioca na iya maye gurbin burodi a cikin abincin.
- Abincin rana - shinkafa tare da gasasshiyar filletin kaza da latas, tumatir da jan salatin kabeji, wanda aka dandana da mai da vinegar. Don kayan zaki na kankana.
- Abincin rana - strawberry smoothie tare da almonds.
- Abincin dare - gasa dankalin turawa tare da hake da dafaffun broccoli, wanda aka dandana da ruwan tsami da ruwan lemon tsami. Apple don kayan zaki.
Don samun ƙarin hanyoyin maye don cin abinci da cinye dukkan abubuwan gina jiki masu mahimmanci ga jiki ya zama dole a bi abinci mara ƙoshin abinci tare da rakiyar ƙwararren masaniyar abinci. Anan ga wasu nasihu:
Don neman ƙarin abinci da za a haɗa a cikin menu, duba: Abincin da ba ya Gluten.
Waɗanne abinci za a iya ƙarawa cikin abincin
Don ƙirƙirar menu na kanku, zaku iya bin wasu misalan wannan tebur:
| Nau'in abinci | Kuna iya ci | Ba za a iya ci ba |
| Miyar kuka | Na nama da / ko kayan lambu. | Na taliya, gwangwani da masana'antu. |
| Nama da sauran sunadarai | Fresh nama, kaji, abincin teku, kifi, Cuku na Switzerland, cuku mai tsami, cheddar, parmesan, kwai, busassun farin wake ko wake. | Shirye-shiryen nama, abincin da aka sarrafa, soufflés tare da gari ko cuku. |
| Masu maye gurbin dankalin turawa da dankalin turawa | Dankali, dankalin turawa, dawa da shinkafa. | Kirim mai dankalin turawa da shirye-shiryen dankalin masana'antu. |
| Kayan lambu | Duk kayan marmari ne ko na gwangwani. | Kayan lambu na kirim da aka shirya tare da gari da kayan lambu da aka sarrafa. |
| Gurasa | Duk burodin da aka yi da garin shinkafa, masarar masara, tapioca ko waken soya | Duk burodin da aka yi da alkama, hatsin rai, sha'ir, hatsi, ɗanyen alkama, ƙwayar alkama ko malt. Kowane irin cookies. |
| Hatsi | Shinkafa, masara mai tsafta da shinkafa mai zaki | Abun ciye-ciye tare da hatsi, garin alkama, busasshen inabi, oatmeal, ƙwayar alkama, hatsin masara ko hatsi tare da ƙarin malt. |
| Kitse | Butter, margarine, mai da kitsen dabbobi. | Shirye-shiryen da creams na masana'antu da kuma biredi. |
| 'Ya'yan itãcen marmari | Duk sabo, daskararre, gwangwani ko busassun 'ya'yan itatuwa. | 'Ya'yan itãcen marmari da aka shirya da alkama, hatsin rai, hatsi ko sha'ir. |
| Desserts | Pies da aka yi a gida, kukis, waina da puddings da aka yi da masara, shinkafa ko tapioca. Gelatin, meringue, madara pudding da 'ya'yan itace ice cream. | Duk kayan zaki da kayan zaki. |
| Madara | Fresh, bushe, ƙafe, danshi da zaki ko kirim mai tsami. | Madarar madara da yogurt na masana'antu. |
| Abin sha | Ruwa, kofi, shayi, ruwan 'ya'yan itace ko lemo. | Powdera Fruan itacen ,aitan ,a ,a, koko koko, giya, gin, wuski da wasu nau'ikan kofi na yau da kullun. |
Koyaya, ana ba da shawarar koyaushe don bin abincin da mai abinci mai gina jiki ya jagoranta, musamman ma game da marasa lafiyar celiac. Kyakkyawan maye gurbin shine buckwheat, koya yadda ake amfani dashi anan.
Kayan girke-girke na Gluten
Kayan girke-girke marasa alkama galibi girke-girke ne na kek, cookies ko burodi ba tare da gari, hatsin rai ko hatsi ba saboda waɗannan sune hatsin da ke da alkama.
Gurasar bishiyar Gluten-kyauta
Ga misalin girke-girke na cookie mara kyauta:
Sinadaran
- Rabin kopin gyada
- 1 kofin masara gari
- 2 tablespoons na shinkafa gari
- 1 teaspoon na zuma
- Rabin kofi na madarar shinkafa
- Rabin kofi na sukari mai ruwan kasa
- 2 tablespoons na man zaitun
Yanayin shiri
Saka dawarwa, sukari, zuma, man zaitun da madarar shinkafa a cikin injin markade har sai kin sami kirim mai kama da juna. Mix garin fulawa a cikin kwano da zuba cream, ana motsa su sosai. Yi kwallaye da hannuwanku, shimfida ƙwallan a cikin sifar diski sannan ku ɗora a kan tire da aka jera da takardar takarda. Gasa a 180-200ºC na mintina 30.
Baya ga rashin haƙuri, gluten na iya haifar da kumburi da gas, don haka duba:
- Girke-girke marar yisti na Alkama
- Kyakkyawan alkama da kuma lactose-kyauta don asarar nauyi
Wallafe-Wallafenmu
Chlorothiazide
