Haddii ay u ekaato bisad oo ay u ekaato bisad, markaas waa bisad, sax? Ilaa inta uu farro tago, taasi qasab maaha.
Inkasta oo ay si fudud loogu khaldami karo miraha aan lahayn gluten-free sida bariiska brown, farro dhab ahaantii waa noocyo kala duwan oo sarreen ah, taas oo macnaheedu yahay in aanay ahayn gluten-free. Markaa haddii aad u dulqaadan weydo ama aad u nugul tahay gluten, waxaad u baahan doontaa inaad Farro ka fogaato cuntadaada.
Guryaha iyo faa'iidooyinka Farro
Farro waa nooc ka mid ah sarreenka, taas oo macnaheedu yahay inay ka kooban tahay borotiinnada gluten, sida laga soo xigtay Celiac Disease Foundation. Si ka duwan sarreenka intiisa badan, kan waxaa badanaa loo tixraacaa si madax-bannaan, sida quinoa, oo ah hadhuudh aan gluten-la'aan ahayn. Sababtan awgeed, way sahlanaan kartaa in la iska indho tiro xaqiiqda ah in farro ay tahay, dhab ahaantii, sarreen. Sidoo kale ma caawinayso in ay u ekaato bariiska buniga ah, taas oo sahlaysa in la jahawareeriyo labada.
Farro (sidoo kale loo yaqaan Emmer) waa mid ka mid ah noocyada ugu horreeya ee sarreenka waxayna ka soo jeedaan gobolka Bartamaha Mediterranean-ka. Lahaanshaha hadhuudhka oo dhan, waa hodan ku ah nafaqooyinka sida fiber iyo calcium, kuwaas oo inta badan ay si yar u isticmaalaan inta badan dadka waaweyn. dhaafo 15 garaam oo borotiin ah halkii 100 garaam oo ay ku jirto maaddo sare fiber (7 ilaa 10%). Dhanka kale hydrates, ayaa leh 65% oo aan wax ku darsan dufan (3%).
Way fududahay in la calaliyo oo waxay leedahay dhadhan nafaqo lehWaxa kale oo lagu diyaariyaa biyo ama maraq, sida bariiska oo kale. Hadhuudhka guud ahaan waxaa loo cunaa sida sarreenka oo dhan, taasoo ka dhigaysa mid nafaqo leh oo lagu daro maraqa, saladhyada, ama wax uun cunto ah.
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Beddelka badarkaan (celiacs)
Haddii aad raadineyso inaad ku darto xoogaa miro ah cuntadaada maalinlaha ah laakiin aad rabto inaad iska ilaaliso gluten, waxaa jira waxyaabo badan oo kale oo aad ka fiirsan karto. Quinoa, buckwheat, bariis iyo masago waxay yihiin qaar isbarbardhig dhow oo aad u fudud oo ay fududahay in lagu iibiyo sarreenka.
Si kastaba ha ahaatee, halka badarka sida bariiska brown ama masago ay yihiin kuwo aan lahayn gluten-free, waa inaad had iyo jeer hubisaa baakadaha. Marka hore, akhri liiska maaddooyinka si aad u xaqiijiso inaanay jirin qamadi, galley, ama maaddooyin shaciir ku salaysan oo ku jira badarka aad iibsanayso. Ama ka raadi calaamad aan lahayn gluten-la'aanta xirmada.
Haddii aad rabto in aad hubiso in badeecada cuntadu aanay lahayn gluten-free, ka raadi calaamad aan lahayn gluten-free ama shaabad ku dul xirmada. Had iyo jeer hubi guddiga nafaqeynta iyo liiska ka kooban sidoo kale!