Ukuba kubonakala ngathi ikati kwaye i-meows njengekati, ke yikati, akunjalo? Ukuya kuthi ga kwi-farro, akunjalo.
Nangona inokubhidaniswa ngokulula kunye neenkozo ezingenagluten njengerayisi emdaka, farro eneneni ziintlobo ngeentlobo zengqolowa, oku kuthetha ukuba ayinagluten-free. Ngoko ukuba awunakunyamezela okanye unomdla kwi-gluten, uya kufuna ukugcina uFarro kude ne-pantry yakho.
Iipropati kunye neenzuzo zeFarro
I-Farro luhlobo lwengqolowa, oku kuthetha ukuba iqulethe iiprotheni ze-gluten, ngokwe-Celiac Disease Foundation. Ngokungafaniyo nengqolowa eninzi, oku kudla ngokubhekiselwa ngokuzimeleyo, njengequinoa, eyinkozo engenagluten. Ngenxa yesi sizathu, kunokuba lula ukungayihoyi into yokuba i-farro, ngokwenene, ingqolowa. Kananjalo ayincedi ukuba ijongeka ifana nerayisi emdaka, isenza kube lula ukubhidanisa ezi zimbini.
Farro (ekwabizwa ngokuba yi emmer) yenye yeendlela zokuqala zengqolowa kwaye yavela kuMbindi weMeditera. Ngokuba nengqolowa epheleleyo, kunjalo zizityebi kwizondlo ezifana nefiber kunye necalcium, ezingasetyenziswa kakhulu ngabantu abadala abaninzi. Ukugqithisa 15 iigrem zeprotheyini nganye 100 grams kwaye inomxholo ophezulu ifayibha (7 ukuya kwi-10%). Ngokubhekiselele kwi amanzi, ungumnini wama-65% kwaye akanalo igalelo amafutha (3%).
Kulula ukuhlafuna kwaye inencasa ye-nuttyIkwalungiswa emanzini okanye umhluzi, njengerayisi. Ukutya okuziinkozo ngokuqhelekileyo kutyiwa njengeenkozo zengqolowa, nto leyo eyenza ukuba ibe yongezelelekileyo kwiisuphu, iisaladi, okanye malunga naso nasiphi na isidlo.
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Ezezinye kule cereal (yeeceliacs)
Ukuba ujonge ukongeza iinkozo kwisidlo sakho semihla ngemihla kodwa ufuna ukuphepha i-gluten, zininzi ezinye iindlela onokuziqwalasela. Iquinoa, i-buckwheat, irayisi kunye ne-millet luthelekiso olusondele kakhulu kwaye kulula ukurhweba ngengqolowa.
Nangona kunjalo, ngelixa iinkozo ezifana nerayisi emdaka okanye i-millet ziyi-gluten-free, kufuneka uhlale uhlola ukupakishwa. Okokuqala, funda uluhlu lwesithako ukuze uqinisekise ukuba akukho ngqolowa, i-rye, okanye izithako ezisekelwe kwibhali kwiinkozo ozithengayo. Okanye khangela ileyibhile engenagluten kwiphakheji.
Ukuba ufuna ukuqiniseka ukuba imveliso yokutya ayinagluten-free, khangela ileyibhile ye-gluten-free okanye itywina kwiphakheji. Soloko ujonga iphaneli yesondlo kunye noluhlu lwesithako kwakhona!