He mea nui ka Tofu i nā meaʻai meaʻai a me nā meaʻai vegan.
Nui nā ʻano he gluten-free, he protein ʻaʻole hiki i ka poʻe me ka maʻi celiac a i ʻole ka non-celiac gluten sensitivity ke ʻai ʻole. Eia naʻe, hana kekahi mau ʻano.
Ke nānā nei kēia ʻatikala i ke ʻano o ka tofu e palekana i ka ʻai ʻana i ka meaʻai gluten-free.
Ka papa o nā mea
He aha ka tofu?
Hana ʻia ʻo Tofu, ʻike ʻia hoʻi ʻo tofu, ma o ka hoʻohui ʻana i ka waiū, kaomi ʻana i nā pāpaʻi i loko o nā poloka paʻa, a hoʻomaʻalili iā lākou.
Nui nā ʻano o kēia meaʻai kaulana. ʻO kekahi o nā mea maʻamau ka:
- Paʻa paʻa. ʻO kahi ʻano tofu e hana maikaʻi loa i nā kīʻaha puʻuwai e like me ka stir-fries a i ʻole chili.
- Hoʻopaʻa. ʻO nā ʻano like ʻole i hiki ke hoʻohana ʻia no ka grilling, grilling a scrambling.
- palupalu/silikini. ʻO kahi mea maikaʻi a me nā hua i hiki ke hoʻohui ʻia i ka smoothies a i hoʻohana ʻia i nā mea ʻono.
- Hoʻomākaukau ʻia. ʻO kahi tofu maʻalahi, mākaukau e ʻai i ka mea maʻamau a hiki ke hoʻohui ʻia i nā salakeke a i ʻole sandwiches.
ʻAi pinepine ʻia ka tofu ma ke ʻano he ʻano mea kanu i nā ʻiʻo a me nā protein holoholona ʻē aʻe a he mea maʻamau ia i nā meaʻai meaʻai a me nā vegan ().
Manaʻo ʻia he meaʻai haʻahaʻa-calorie, kiʻekiʻe-protein. Hāʻawi ka lawelawe ʻana he 3-auneke (85-gram) he 70 kaloli a me 8 kalama o ka protein ().
He kumu maikaʻi nō ia o kekahi mau meaʻai, me ke keleawe, ka phosphorus a me ka magnesium.
ʻAʻole hoʻi e haʻi ʻia, aia i loko o ka tofu nā ʻeiwa amino acids pono e pono ai kou kino, e lilo ia i protein piha ().
hōʻuluʻulu manaʻo
Hana ʻia ka tofu mai ka soybeans a hoʻohana pinepine ʻia e pani i nā protein holoholona. He kumu maikaʻi loa ia o ka protein a me nā meaʻai nui, akā haʻahaʻa ka calorie.
ʻAʻole maʻamau ka gluten-free nā ʻano maʻamau
ʻO Gluten kahi protein i loaʻa i ka palaoa, ka bale a me ka rai.
ʻAʻole hiki i kekahi poʻe ke ʻai i ka gluten ma muli o ke ʻano o ka gluten a i ʻole ka non-celiac sensitivity a pono e hahai i ka meaʻai gluten-free e pale i nā hopena olakino (, ).
ʻO ka hapa nui, ʻo ka tofu maʻemaʻe, unflavored ʻole ka gluten-free.
Hiki ke ʻokoʻa nā mea ʻokoʻa mai ka brand a me ka brand, akā ʻo ka tofu maʻamau ka soy, ka wai, a me kahi mea hoʻohui e like me ka calcium chloride, calcium sulfate, a i ʻole magnesium sulfate (nigari).
ʻO kēia mau meaʻai a pau he gluten-free. Eia naʻe, loaʻa i kekahi mau ʻano ka gluten, no laila ʻoi aku ka maikaʻi o ka heluhelu ʻana e pili ana inā e hoʻāʻo ʻoe e pale aku.
hōʻuluʻulu manaʻo
ʻAʻole hiki i ka poʻe me ka maʻi celiac a i ʻole ka non-celiac gluten sensitivity ke ʻae i ka gluten a pono e hahai i ka meaʻai gluten-free. ʻO ka tofu maʻemaʻe, ʻaʻole i hoʻonā ʻia, ʻaʻohe gluten-free.
Aia kekahi mau ʻano i ka gluten
ʻOiai ʻo ka tofu maʻemaʻe ka gluten-free, aia kekahi mau ʻano i ka gluten.
Hiki ke ho'ohaumia 'ia
Hiki ke haumia ka tofu me ka gluten ma nā ʻano like ʻole, e like me:
- ma ka mahiai
- i ka wā lapaʻau
- i ka wā hana
- ma ka hale oiai e kuke ana
- i ka hale ʻaina
Hoʻomaʻamaʻa ʻia a hana ʻia ʻo Tofu i nā hale like me ka palaoa a i ʻole nā mea ʻē aʻe i loaʻa i ka gluten. Inā ʻaʻole hoʻomaʻemaʻe pono ʻia nā mea hana, hiki ke haumia me ka gluten.
Nui nā hōʻailona i hōʻoia ʻia i ka gluten-free, ʻo ia hoʻi, ua hōʻoia ka ʻaoʻao ʻekolu i ka koi ʻole gluten-free o ka huahana.
No ka poʻe i ʻae ʻole i ka gluten a i ʻole e loaʻa i ka maʻi celiac, ʻo ke koho ʻana i kahi huahana gluten-free i hōʻoia ʻia ʻo ia ke koho palekana loa.
Loaʻa paha nā mea ʻai i ka gluten
Ua hoʻomākaukau mua ʻia kekahi mau ʻano tofu.
ʻO nā mea ʻono tofu kaulana ʻo teriyaki, sesame, stir-fry, ʻalani ʻala, a me chipotle.
ʻO ka manawa pinepine, aia kēia mau ʻano ʻono i ka wai, ka palaoa, soy, a me ka paʻakai ().
No laila, ʻaʻole gluten-free ka tofu ʻono a i ʻole marinated i loaʻa i ka soy sauce a i ʻole nā mea ʻai palaoa ʻē aʻe.
Eia nō naʻe, aia kekahi mau ʻano tofu ʻono i ka tamari ma kahi, kahi ʻano kīʻaha soy gluten-free.
hōʻuluʻulu manaʻo
Hiki ke hoʻopili ʻia ka tofu me ka gluten i ka wā o ka hana ʻana a i ʻole ka hana ʻana. Eia kekahi, ʻaʻole gluten-free nā ʻano ʻono i loaʻa i ka soy sauce a i ʻole nā mea ʻai palaoa ʻē aʻe.
Pehea e hōʻoia ai ʻaʻole gluten-free kāu tofu
Aia kekahi mau ʻanuʻu e hiki ai iā ʻoe ke hana e hōʻoia i ka ʻai ʻole o ka tofu āu e ʻai ai.
E nānā i nā meaʻai, ʻoi aku ka maikaʻi inā kūʻai ʻoe i kahi ʻano ʻono a i ʻole ʻia. E hōʻoia ʻaʻole i loaʻa ka palaoa, ka bale, ka rai a i ʻole nā mea ʻē aʻe i loaʻa i ka gluten, e like me ka malt vinegar, ka mea hū a ka brewer a i ʻole ka palaoa palaoa.
E nānā inā ua kaha ʻia ka tofu ma ke ʻano he "gluten-free" a i ʻole "gluten-free".
Wahi a nā alakaʻi alakaʻi Food and Drug Administration (FDA), hiki i nā mea hana meaʻai ke hoʻohana wale i ka lepili "gluten-free" inā ʻoi aku ka liʻiliʻi o ka gluten ma mua o 20 mau ʻāpana o ka miliona (ppm).
ʻO kēia ka pae haʻahaʻa loa i loaʻa i nā meaʻai me ka hoʻohana ʻana i ka hoʻāʻo ʻepekema. Eia kekahi, hiki i ka hapa nui o ka poʻe me ka maʻi celiac a i ʻole ka maʻi celiac ke ʻae i kēia mau mea liʻiliʻi loa ().
ʻO kahi helu liʻiliʻi o ka poʻe me ka maʻi celiac e maʻa mau i ka nui o nā helu. No ka poʻe maʻa i ka gluten, ʻo ka tofu ʻole gluten i hōʻoia ʻia ka koho palekana loa ().
E hōʻalo i ka tofu i kapa ʻia ʻo "hiki ke loaʻa i ka gluten" a i ʻole "nā lako i hana ʻia a kaʻana like ʻia me ka palaoa/gluten," no ka mea, ʻoi aku paha ia ma mua o ka palena FDA no ka lepili ʻana i nā mea gluten-free.
Loaʻa nā brand gluten-free:
- Meaʻai tofu i hana ʻia ma ka home
- ʻO Morinaga Nutritional Foods, nāna e hoʻopuka i ka tofu Mori-Nu
- Nasoya Tofu
Eia naʻe, e makaʻala e hoʻopuka pū ana kēia mau lama i nā ʻano mea ʻono a i ʻole ʻia me ka soy sauce, aia ka gluten.
hōʻuluʻulu manaʻo
No ka hōʻoia ʻana ʻaʻole gluten-free ka tofu, e nānā i ka lepili meaʻai no ka hōʻoia ʻana ʻaʻole ia e papa inoa i ka soy sauce a i ʻole nā mea ʻē aʻe i loaʻa i ka gluten. E nānā pū hoʻi i ka hōʻailona e ʻōlelo ana "gluten-free" a i ʻole gluten-free i hōʻoia ʻia. »
ʻO ka laina lalo
ʻO ka tofu maʻamau ka gluten-ʻole, akā hiki ke loaʻa i nā ʻano mea ʻono i loko o nā meaʻai gluten-free, e like me ka soy sauce.
Eia hou, hiki i ka tofu ke ʻike i ka hoʻopaʻa ʻia ʻana i ka wā o ka hana ʻana a i ʻole ka hoʻomākaukau ʻana. Inā ʻike ʻoe i ka tofu manuahi ʻole i hōʻoia ʻia ʻaʻole i loaʻa nā mea hoʻohui gluten.
