Zosowa za Gluten

Zakudya zopanda mkaka komanso zakudya zopatsa thanzi zinkakhala ngati zakudya zokhazokha, ndipo lero zimagwiritsidwa ntchito kuti zisawonongeke.

Gluten ndi mapuloteni achilengedwe omwe ali gawo la tirigu, mwachitsanzo, tirigu, oat, balere, ndi zina. Komanso, gluten imaphatikizidwa ku zakudya zamabotolo, sauces, yogurts ndi ayisikilimu. Mapuloteni oterewa akhoza kuwononga villi m'matumbo aang'ono, omwe ali ofunikira kuti apite patsogolo komanso adye chakudya.

Zosowa za Gluten

Ngakhale mndandanda waukulu wa zakudya zoletsedwa, zakudya sizidzakhala zochepa. Mutha kuphatikiza pazinthu zamasiku anu zinthu zotere:

• masamba, zipatso ndi zipatso;
• tiyi wabwino, khofi ndi zakumwa zina;
• nyama, nsomba ndi nsomba;
• mafuta ndi masamba a masamba;
• zokolola nyemba;
• mkaka, kupatula yoghurt ndi mkaka wobiriwira ndi zowonjezera;
• mtedza ndi mbewu;
• Mbewu zomwe mulibe gluten: chimanga, buckwheat , mapira, soya, mpunga, ndi zina zotero.
• wowuma wa mbatata;
• wokondedwa;
• mazira.

Kuwonjezera apo, lero mungapeze pa kugulitsa komanso ufa, pasitala, mbewu zachakudya popanda gluten.

Zakudya zopanda Gluten zolemera

Njira iyi ili ndi ubwino wambiri pazinthu zina:

1. Ngati mutatsatira malamulo onse a pulogalamuyi, ndiye kuti mu sabata mukhoza kuchotsa mapaundi atatu.
2. N'zotheka kuyeretsa thupi la poizoni ndi zinthu zakale zakuwonongeka.
3. Chifukwa cha zakudya zosiyanasiyana, chiopsezo chotaya chakudya cham'mbuyomo chachepa.
4. Ngakhale zakudya zoterezi zimakhudza kwambiri ntchito ya m'mimba.

Chakudya chololedwa mu zakudya zopanda thanzi, mukhoza kuphika mbale zambiri. Tsiku lililonse amadya nthawi 4, ndipo chakudya chomaliza chiyenera kukhala pasanathe 6pm. Mu zakudya izi palibe zakudya zenizeni, mukhoza kugwirizanitsa malonda anu mwanzeru.

Menyu yotheka:

1. Kwa kadzutsa, mungathe kukonzekera mchere wosiyanasiyana kuchokera ku kanyumba tchizi ndi zipatso, zipatso ndi uchi. Kuphatikiza apo, mukhoza kukonza zikondamoyo kuchokera ku ufa wa buckwheat, komanso kirimu wowawasa ndi kirimu wowawasa.
2. Kudya chakudya chamadzulo, mungadye pilaf ndi nyama kapena bowa, mpunga ndi zakudya zosiyanasiyana za nyama, saladi, mbatata, mbale za legume, ndi zina.
3. Masana, mukhoza kukonzekera saladi ya zipatso, kudya mtedza , odzola kapena maapulo ophika.
4. Mwachitsanzo, pa chakudya chamadzulo mungathe kudya mbatata yophika, saladi ya ndiwo zamasamba, kanyumba kabasi, ndi zina zotero.

Zakudya za Gluten zingagwirizanitsidwe malinga ndi zomwe mumakonda. Mwachitsanzo, mukhoza kupanga zikondamoyo zokoma kuchokera ku Turkey.

Zosakaniza:

• chifukwa - 450 g;
• nandolo zowonongeka - 170 g;
• anyezi - chidutswa 1;
• mazira - zidutswa ziwiri;
• chimanga - 120 g;
• kirimu wowawasa 25% - 320 ml;
• nkhaka - zidutswa ziwiri;
• coriander - 1 gulu;
• madzi a mandimu - 1 st. supuni;
• mchere, tsabola, masamba a masamba.

Kukonzekera:

Kupaka zinthu kumaphatikizana ndi nandolo, chimanga, anyezi odulidwa, mazira, mchere ndi tsabola. Pa sing'anga kutentha, mu mafuta mafuta mwachangu zikondamoyo, amapangidwa kuchokera ku minced nyama, kwa mphindi zisanu. kumbali iliyonse. Mosiyana ndi zofunika kukonzekera msuzi. Kuchita izi, kuphatikiza kirimu wowawasa, wosweka nkhaka, masamba ndi mandimu.

Zithunzi zina

Osoŵa zakudya amadzikayikira ponena za kuchepa kwa thupi lomwe limamatira zakudya zopanda thanzi. Kuchokera ku soya, mpunga ndi chimanga ndizo m'malo mwa zinthu zoletsedwa, zomwe zikagwiritsidwa ntchito mopitirira muyeso, zimalimbikitsa kulemera. Kuonjezera apo, muzinthu zina m'malo mwa gluten kuti mukhale olimba, mafuta osapindulitsa amagwiritsidwa ntchito.

Kuonjezerapo, ndi kuchotsedwa kwathunthu kwa tirigu kuchokera ku zakudya m'thupi, pangakhale kusowa kwa ma vitamini ena, choncho ndi bwino kuti mutenge mavitamini ena. Nutritionists amalangiza kuti kulemera kwa thupi kugwiritsidwe ntchito popatsa zakudya, zomwe zimatanthauza kugwiritsa ntchito mankhwala ena ndi gluten.