Ibhotela lamantongomane kungenzeka ukuthi okunye kokudla okumnandi kakhulu ku-pantry yakho. Ungayidla ingenalutho, uyisakaze phezu kwekhekhe lerayisi, noma uyifake ku-smoothie; Kunezindlela ezingapheli zokujabulela lo khilimu onemisebenzi eminingi.
Futhi uma udla ukudla okungenagluten, uzokhululeka ukwazi ukuthi ungakwazi ukugcina ibhotela lamantongomane ngaphandle kokukhathazeka, njengoba amashubhu amaningi awanayo i-gluten.
Ingabe i-peanut butter ayinayo i-gluten?
Esimeni salo semvelo, ibhotela iwukudla okungenalo i-gluten. Iqukethe kuphela amantongomane (kanye nosawoti othile), kodwa akukho okusanhlamvu kwe-gluten, okuhlanganisa ukolweni, ibhali, ne-rye. Nakuba imikhiqizo enempilo futhi elula kakhulu yenza ukusabalala kwayo ngaphandle kwezithako ze-gluten, lokho akusho ukuthi zonke azinayo i-gluten.
ibhotela lamantongomane ekhethekile noma enongiwe ingenziwa ngezithako ze-gluten, ngakho-ke ufuna njalo ukuhlola uhlu lwezithako zezithako ze-gluten ezifihliwe. Kukhona ama-peanut butters angase abe nezicucu i-pretzel o amabhisikidi, isibonelo, ezivame ukwenziwa ngofulawa kakolweni. Ngakho njalo hlola amalebula amabhodlela.
Ngakho konke ukudla okugayiwe, i ukungcola isiphambanoa enye ingozi okufanele icatshangelwe ngaphambi kokuthenga umkhiqizo. Ukungcola okuphambanayo kwenzeka lapho izithako ze-gluten zihlangana nemikhiqizo engenayo i-gluten noma ngokulungiselela noma ngokukhiqiza.
Ukuze ugweme ukulandelela amanani e-gluten ebhotela lakho lamantongomane, bheka a ilebula yamahhala ye-gluten embizeni. Ungabheka futhi uphawu oluthi ibhotela liqinisekisiwe nge-gluten, okusho ukuthi umkhiqizo uhlolwe yinhlangano yangaphandle.
Ingabe ikhona imikhiqizo ene-gluten?
Nakuba ibhotela lamantongomane elimsulwa ngokwemvelo lingenayo i-gluten, lokho akusho ukuthi yonke imikhiqizo iphephile ukuthi ingadliwa. Kunamakhukhi amaningi, i-granola, okusanhlamvu, noshokoledi aqukethe ibhotela lamantongomane kodwa angenayo i-gluten.
Izingozi zokungcoliswa ngaphandle, ezinye izinhlobo zenziwa ngezithako ze-gluten, ozofuna ukuzigwema.
Indlela yokwenza ibhotela le-peanut elingenayo i-gluten?
Uma unesibindi, ungazenzela ibhotela lamantongomane ngemizuzu embalwa nje.
Ukwengeza okunye ekudleni kwakho kwasekuseni noma kwasemini kuyindlela enhle yokwandisa ukudla kwakho okunempilo okunamafutha. Amantongomane aphakeme ngamafutha e-polyunsaturated kanye ne-monounsaturated, axhunyaniswa nokusiza ukwehlisa i-cholesterol ye-LDL (embi), ukuthuthukisa ulwelwesi lwemithambo yakho, futhi esiza ekwehliseni amazinga okuvuvukala.
Ngamagremu ayi-100 sithola 6 amagremu amaprotheni nama-calories angu-4. Ngokunengqondo, amagremu ayi-100 maningi, ngakho ungakhathazeki uma udla ithisipuni kuphela.
Le recipe kulula ukwenza futhi ithatha cishe imizuzu emihlanu kuphela. Ngaphezu kwalokho, izithako zilula futhi cishe usunazo kakade ku-pantry yakho. Nakuba le recipe isebenzisa ushukela noma uju njenge-sweetener, lezi zithako ziyazikhethela futhi zingashintshwa nge-sweetener yakho ozikhethele yona noma zishiywe ngokuphelele.