Vakawanda Vanotaura Kuti Gluten-Zvisina Zvokudya Zviri Kuwedzera Kuwedzera, Asi Ichokwadi Here?
Sezvo kuzivikanwa kwekudya kusina-gluten sekugadzirisa-kuora-shandiswa kunowedzera, vamwe vezvokudya vakaderedza shure, vachiti zvokudya zve-gluten zvisingawanzove zvakanyanya mumakoriri uye mafuta (uye naizvozvo zvishoma zvakakodzera kushayiwa uremu) kupfuura nguva dzose, gorosi -kudya zvakashata.
Asi icho chirevo chiri chokwadi zvechokwadi here?
Overview
Kazhinji kutaura, kwete, hazvisi. Kana uchifananidza musoro nepamusoro, zvinowanzoitwa gluten-zvisingabhadhari zvakadai sechingwa, zvokudya zvekudya, zvekuki uye zvingwa zvinenge zvakawandisa nhamba yakafanana yeakoriyori, mafuta uye carbs sevamwe vanowiridza vane gluten.
Vamwe vane zvishoma uye vamwe vane zvakawanda, asi paavhareji, zvakaenzana.
Semhando ipi zvayo yezvigadzirwa (anoti, chokoti chip cookies), kuchava nekusiyana kukuru kwemavara nemhando. Somugumisiro, mutengi ngaachenjere, uye nguva dzose uverenge mavara. Asi kana ukasarudza zvinowanikwa zviripo zvezvokudya zvisina guten-uye, zvinonyanya kukosha, usadya zvimwe zvezvo kupfuura iwe zvaungaita dai zvaizozadza-iwe haufaniri kunge uchiparadza mamwe makoriri kupfuura iwe waizove nawo kana iwe wakagara pane zvekudya zvinowanikwa.
Hezvino mishonga yakasiyana-siyana inoparara mumakori, mafuta, carbs uye fiber, nemimwe mienzaniso yega yega. Kana iripo, ndakaedza kuenzanisa maruva anozadzwa ne gluten uye aine gluten kubva kune rimwechete (kureva, Betty Crocker) kuitira kuti kuenzanisa kuve kwakakodzera sezvinobvira.
Bread
Chingwa inenge ndiyo inowanzogadziriswa yeguten-isina chigadzirwa chakatengwa, saka iyo koriori yepamusoro inonyanya kukosha.
Kutsvakurudza kwangu kunoratidza kuti chingwa chine gluten chinogona kuva zvishoma kune koriori-dense kupfuura ayo ane-gluten-anewo-mumakiromita makumi maviri kusvika ku30 emukachekiti maviri-asi haafaniri kunge akakwana kukufungai kunze kwekuti iwe unopedza zuva rako rose uchidya sandwiches.
Hezvino zvinhu zvitatu zvakakurumbira zvinokonzerwa ne gluten, zvichienzaniswa nemafuta akafanana-e-gluten:
- Canyon Bakehouse 7-Grain Bread ine 90 makorikiti ne 34 gram kushumira (inenge chikamu chimwe chete), ne 1 gramu yemafuta, 18 gramu ehydrohydrate uye 2 gramu ye fiber. Enzanisa izvozvi kuRal Meal All-Natural 12-zviyo zvechingwa ( chingwa chegorosi), ine 82 makirogiramu pa 34 gram kushumira (inenge zvikamu zviviri kubva muzvitatu zvekamu), 1.4 gramu emafuta, 14 gramu yemakrohydrates uye 1.4 gm of fiber. ICanyon Bhabehouse chigadzirwa chine 16 mamwe makorikiti maviri, asi ane zvishoma zvishoma mafuta uye zvishoma zvishoma fiber.
- Udi's Gluten-Free White Sandwich Chingwa chine 70 makorikiti necheka (anenge magiramu 24), 2 gramu emafuta, 11 gm e carbs uye pasi pe1 gramu ye fiber. Munguva iyi, rumwe rutivi rweHutus's Own Whitewheat Bread (anenge magiramu 26) rine 55 makorikori, pasi pe1 gramu yemafuta, 12 gm carbs uye 2 gm fiber. Icho chigadzirwa chaUdi chaicho chinowedzera marori uye mamwe mafuta, asi ane zvishoma ma carbs (zvakakosha kana uri kutevera chirongwa chakashata chekudya).
- Rudi's Gluten-Isina Zvimedu Zvokudya Zvokudya zvine zana zana nechikamu (anenge magiramu 37), 2.5 gramu emafuta, 18 gm carbs uye 2 gm fiber. Panguva iyi, Rudi's Organic Cinnamon Zvokudya chingwa (Rudi yegorosi-yakagadzirwa shanduro yemuti iwoyo) ine 90 makirogiramu nechikamu (anenge magiramu 37), 1.5 gramu emafuta, 19 gm carbs uye 1 gramu ye fiber. Mhando dzakasiyana-siyana dzine gluten dzine 10 makorikiti akawedzerwa uye 1 gramu yakawanda yemafuta nechikamu, asi inewo fiber.
Nheyo yepamusoro: Kana ukasarudza chingwa chako che-gluten zvakanyatsonaka, iwe unogona kuwana imwe inonakidza yakaenzana nesarudzo yako yekare yakagadzirwa gluten mumakorori, mafuta uye fiber zviripo.
Cereal
Kazhinji zviyo zvinowanikwa zviripo ndeye-gluten-isina-chex Chex uye Post Fruity neCocoa Pebbles. Nokudaro, makorikori ari mundiro yezvimedu zvekudya-guten-yega ichange yakafanana pasinei nokuti uri kutevera kudya kwe-gluten-kwete kana kwete.
Hezvino nzira mbiri dzinowirirana dzekudya dzinofananidzwa mune-gluten-yakazadza (mune imwe nyaya) uye mafomu asina-gluten:
- Cheerios (iyo iko zvino yakagadzirwa ne-gluten-isina) ine makori zana, 2 gramu emafuta, 20 gramu e carbs uye 3 gm fiber rimwe nerimwe. Parizvino, Nzira Yemazuva Ose-O (mumiririri weGeerio usina guten usina maatori) ane 104 makorikori, 1.5 gramu mafuta, 25 gramu carbs, uye 3 gramu fiber paununce. Ndiyo musiyano we 4 koriori uye 0.5 gramu emafuta pakushanda ... kwete chimwe chinhu chaunogona kuona. Ichokwadi chokuti Cheerios ikozvino inonzi gluten-free inoratidza kuti mitsetse iyi inokanganisika sei pakati peguten-isina uye zvinonzi "zvakanyanya" zvokudya.
- Nzira Yezvakanaka Crispy Rice Cereal , iyo vanhu vakawanda vakashandura apo Kellogg yakagadziriswa neRut Krispies isina gluten-ine, ine 110 makirogiramu pamasendimita 30 emakisi, 1.5 gramu yemafuta, 24 gm e carbs uye 2 gramu ye fiber. Panguva iyi, Kellogg's Original Rice Krispies (iyo isiri gluten-isina) inokwana makirogiramu zana nemakumi matatu nemakumi matatu (zvishoma pane mukombe), zero gramu mafuta, 26 gm carb uye pasi pe1 gramu ye fiber. Saka munyaya iyi, mbeu ye gluten isina ganda ine zvishoma zvishoma, zvakanyanya mafuta uye zvishoma pane fiber kupfuura yakakwikwidzana yakazara-gluten.
Chinokosha : Zviyo zveGluten-zvisina uye zvinokonzerwa ne gluten zvakafanana zvakafanana nemakori, mafuta, carbs uye fiber content.
Snack Foods
Zvimwe zvekudya zvekudya-mbatatisi zvipfeko, semuenzaniso-zvinowanzoita gluten-pasina, saka hazvina basa kana uri kutevera kudya kweguten; iwe hausi kuzopedza mamwe makorikori kuburikidza nokusarudza. Zvimwe zvokudya zvinosarudzwa zvekudya, zvakadai se pretzels uye crackers, zvinouya mumabhuku maviri echiGluten-azere uye asina maturo.
Heino rundown ye makorikiti, mafuta uye carbs muzvimwe zvinowanikwa zvinokonzerwa nemagetsi:
- Glutino pretzel sticks (iyo isina-gluten) ine 120 makoriyamu paawa imwe neimwe, pamwe nemigiramu emazana emafuta, 24 gm carbohydrate uye 3 gm fiber. Zvichakadaro, Rold Gold Pretzel Sticks (chinyorwa chinonzi gluten chine Frito-Lay) chine makori zana zana, zero mafuta, 23 gm carbs uye 1 gramu ye fiber.
- Snyder weHanover ane mhando dzisingabhadhari dzakagadzirwa neshuta dzine 112 makorikiti paawa imwe chete, 1.5 gramu mafuta, 24 gramu makhahydrates uye hapana fiber. Munguva iyi, Snyder weHanover nguva dzose pretzel sticks (ayo ari gorosi-based) ane 102 makoriyamu paawa imwechete, 1 gramu mafuta, 23 gramu carbs uye 1 gramu ye fiber. Zviri pachena kuti, pretzels isina-gluten ine mamwe makoriri uye inosanganisira mamwe mafuta kupfuura pretzels nguva dzose, asi
- Schar Gluten-Free Table Crackers (yakafanana nemunyu) ine 130 makirogiramu pamakiromita makumi matatu (anenge anenge mashanu majeka), 3 gramu emafuta, 24 gm carbs uye pasi pe1 gramu ye fiber. Munguva iyi, Nabisco Original Premium Saltine Crackers (ine gluten) ine 140 makorikori pamakiromita 32 (anenge anenge gumi nemazana matatu), 3 gramu emafuta, 24.2 gm carbs uye zero fiber. Mune mhaka iyi, vanokanganisa gluten vane makoriki mashomanana asi pamusoro pehuwandu hwemafuta segorosi.
Chinhu chinonyanya kukosha: Pretzels yeG Gluten-inogona kunge yakanyanyisa kuwanda kupfuura ye-gluten-y, asi vamwe vanokonzera gluten-vangave vasina mafuta. Zviri pachena kuti mutengesi ngaachenjere.
Cake Mix
Sezvarinosvika, makori mu chocolate cake mix haasi zvakasiyana zvachose pakati pezvinonzi gluten-pasina uye gluten-yakazadzwa. Hezvino izvo zvandakawana:
- King Arthur Flour Gluten-Free Chokotikangan mix ine 280 makori yakagadzirwa (1 / 14th pakure, 45 gramu), uye 14 gramu mafuta, 37 gm carbs uye 2 gm fiber. Betty Crocker Gluten-Free Dhiyabhorosi Food cake mix ine 260 makori yakagadzirwa sezvinorayirwa (1 / 10th pakure, 43 gramu), pamwe nema 12 gramu mafuta, 36 gram carbs uye 1 gramu ye fiber. Panguva iyo, Betty Crocker Supermoist Devil's Food cake mix (iyo yakasiyana-siyana yakazara-gluten) ine 280 makorikiti akagadzirirwa sezvinorayirwa (1 / 10th pakure, 43 gramu), uye 14 gramu mafuta, 35 gm carbs uye 1 gramu ye fiber. Muchiitiko ichi, zvinosanganiswa zvakafanana zvakajeka, kunyange zvazvo mutambo weMambo Arthur gluten-usina uine zvishoma fiber.
Chinhu chinokosha: Haugoni kupa mhosva makorikori kana mafuta muhoteti ye-gluten-isina mahwendefa kuti uwane pfuma yako, sezvo zviyero zvekudya zvinenge zvakangofanana kune avo vari mumagumbeke e-gluten akazara.
Cookies and Mixes
Kungofanana nechikafu chisina-gluten, mahokiti-akatengwa-gluten-asina majiki anowanzova nemamwe maoriyori mashoma kune avo vanowiridza-avo vakazara, asi iwe unongotarisa mutsauko chaiyo kana iwe ukadya bhagi rose mune imwechete (kwete kukurudzira pasinei iwe unotevera kudya kupi).
Iko kunokonzerwa neGluten-free, zvisinei, inowedzera zvakanaka kwazvo koriori-akachenjera kana ichienzaniswa nevanosangana navo vane gluten.
Heino mhemberero dzemakokwi anozivikanwa uye kusanganiswa:
- Chocolate Chocolate yaAleaia yeGluten-Free (kukunda Mupiro weVadzidzi ve2012 'Choice Wemakisikiti Akanakisisa Asina Kubwinya ) ine 106 makorikori pamakiromita makumi maviri emakokisi (anenge ane imwe neyeshanu yekiki), pamwe ne 4,7 gramu mafuta, 15 gm carbs uye zero gram fiber. Pamela's Chunky Chocolate Chip cookie (gluten-isingasviki kune zvikamu zvishanu pamamiriyoni) ane 104 makirogiramu pamakiromita makumi maviri ekiki, uye 5.2 gramu mafuta, 12 gramu carbs uye pasi pe1 gramu ye fiber . Panguva iyi, Chips -filled gluten Ahoy chocolate chip cookie ine 94 makorikori pamakiromita makumi maviri emakokonti (anenge anenge mana uye matatu-makorike), pamwe nemamita 4,7 magamu, 12.3 gramu carbs uye pasi pe1 gramu ye fiber. Muchiitiko ichi, gluten-y chokoti chip cookie inenge isinganyanyi kuderera kupfuura mhando dzakasiyana-siyana.
Muchivhenganiswa:
- Bob's Red Mill Gluten-Free Chocolate Chip cookie mix ine 130 makoriki kana yakagadzirirwa sezvinorayirwa (25 magiramu pakushanda ne 24 servings pamapaki), pamwe nema 5 gramu mafuta, 20 gm carbs uye 1 gram fiber. Betty Crocker Gluten-Free Chocolate Chip cookie mix ine 150 makoriki kana yakagadzirirwa sezvinorayirwa (27 gramu pakushumira uye 20 servings pamapaki), pamwe nemafuta manomwe, 23 gramu carbs uye pasi pegiramu imwe ye fiber. Zvichakadaro, Betty Crocker Chocolate Chip cookie mix (iyo yakawanda yegorosi-based mix) ine 170 makorikiti kana yakagadzirirwa sezvinorayirwa (28 gramu pamushumiri pamwe ne 18 servings per package), 8 gramu mafuta, 21 gramu carbs uye pasi pe1 gramu ye fiber.
Chinhu chinonyanya kukosha: Kana zvasvika kune chocolate chip cookies, mabhuku ane-gluten-asina kutengwa-siyana angatora mamwe makoriki uye mafuta kupfuura maruta anozadzwa neGututen, asi zvakashata ndezvechokwadi kuvakisi yakavhenganiswa. Kana makoriro nemafuta ari kunetseka, iwe unogona kunge uchida kuzviita iwe pachako.
Kurasikirwa nehuremu pane kudya kweGluten-Free
Kana uri kutsvaga rumwe ruzivo pamusoro pekurasikirwa nekutevera nekutevera kudya kwekudya kusina gluten, heano mamwe mazvigadzirwa zvakanaka:
- Zvokudya zveG Gluten Zvingakubatsira Here Kuderedza Uremu?
- Five Tips for Gluten-Free Weight Loss Success
- Gorosi Belly review
Iwe unogonawo kufarira kuti mapurogiramu akasiyana ezvokudya achashanda sei iwe uri gluten-isina:
- Iwe Unogona Kuita Atkins Kana Iwe Uri Gluten-Usina?
- Vashandi vekurema uye zvokudya zveGluten-Zvisingabatanidzi - Mushonga Wakanaka Here?
- Ndiyo South Beach Diet Gluten-Free-Friendly?
- Unogona Kuite Zvose zviviri Jenny Craig uye Gluten-Free Diet?
- Nutrisystem System Inopa Ikusarudzwa KweG Gluten?
Shoko kubva
Kunyange kana makorikori akaenzana zvakafanana pakati pezvinokonzerwa ne gluten-yakazara uye gluten, zvimwe zvekudya zvinogona kunge zvisingaenzani. Semuenzaniso, mishonga yakawanda yakagadzirwa ne gluten inogadzirwa nehupamhi hwehupfu hwakachena (iyo ine iron uye yakasiyana-siyana inokosha B mavitamini, zvakadai se folic acid, niacin uye riboflavin), asi vanonzi gluten-vasina zvigadzirwa zvekugadzira havakwanisi kushandisa upamhi hwakagadzirwa nemafuta .
- Dzidza zvakawanda: 9 Vitamine Unogona Kuda Kuwedzera Kana Uri Gluten-Free
Izvi zvingave zviri kuchinja: Glutino inopa iyo Inonzwisisika Beginnings mutsara wezviyo zvakasimbiswa (izvo zvinowedzera simbi pamwe nemavhithamini akawanda), uye zviyo zvakasikwa zvisina guten zvisina kufanana zvakadai seKex uye Gluten-Free Rice Krispies inosimbiswa nemavhitamini nemaminera. Vagadziri veG Gluten vanoziva nezvekushayikwa kwekudya, uye ndinotarisira kuona zvimwe zvigadzirwa zvakagadzirwa uye zvakasimba pamusika mumwedzi inotevera.
Mukuwedzera, vazhinji vanokonzera michero-vasingasviki vanogadzira michero isina chingwa ye gluten ine fiber yakawanda (kana isingaiti) kupfuura yakanyanya kupfuura yegorosi rose.
Zvisinei, sezvo zvinhu zvakawanda zvisingabhadhari zvisingawanikwi kana kuti zvigadziridzwa nemavitamini nemaminerari ikozvino, iwe uchange uchida kuchengeta maziso ako ezvokudya kuti uve nechokwadi chokuti uri kuwana zvakakwana zvezvibereko zvinokosha paunotevera gluten- zvokudya zvokusununguka. Asi iwe haufaniri kunge uchida kunyanya kunetseka nezvekakori mune zvokudya zvisingabhadhari: zvimwe zvakakwirira uye zvimwe zvakaderera pane vamwe vanokwidzwa-gluten, asi kana iwe ukadya zvokudya zvakasiyana-siyana, kusiyana kunozobuda.