Tofu ndi gawo lofunikira muzakudya zamasamba ndi zamasamba.
Mitundu yambiri imakhala yopanda gluten, mapuloteni omwe anthu omwe ali ndi matenda a celiac kapena osakhala aceliac gluten sangadye. Komabe, mitundu ina imatero.
Nkhaniyi ikufotokoza mwatsatanetsatane mitundu ya tofu yomwe ili yotetezeka kudya pazakudya zopanda gluteni.
Zamkatimu
Kodi tofu ndi chiyani?
Tofu, yemwe amadziwikanso kuti tofu, amapangidwa ndi kulumikiza mkaka, kukanikiza ma curds kukhala midadada yolimba, ndikuziziritsa.
Pali mitundu ingapo ya zakudya zotchukazi. Zina mwazodziwika kwambiri ndi izi:
- Owonjezera olimba. Mtundu wandiweyani wa tofu womwe umagwira ntchito bwino muzakudya zapamtima monga chipwirikiti kapena chili.
- Kulimbitsa. Mitundu yosunthika kwambiri yomwe ingagwiritsidwe ntchito powotcha, kuwotcha kapena kukankha.
- Wofewa / wonyezimira. Zabwino kwambiri ndi mazira omwe amatha kusakanikirana mu smoothies kapena kugwiritsidwa ntchito muzakudya.
- Zokonzekera. Tofu yabwino, yokonzeka kudya yomwe nthawi zambiri imakhala yokoma ndipo imatha kuwonjezeredwa ku saladi kapena masangweji.
Tofu nthawi zambiri amadyedwa ngati njira yochokera ku mbewu m'malo mwa nyama ndi mapuloteni ena anyama ndipo amapezeka muzakudya zamasamba ndi zamasamba ().
Imatengedwa ngati chakudya chochepa kwambiri, chokhala ndi mapuloteni ambiri. Ma 3-ounce (85-gram) amapereka ma calories 70 ndi 8 magalamu a mapuloteni ().
Komanso ndi gwero labwino la zakudya zina, kuphatikizapo mkuwa, phosphorous ndi magnesium.
Osanenapo, tofu ili ndi ma amino acid asanu ndi anayi ofunikira omwe thupi lanu limafunikira, zomwe zimapangitsa kukhala mapuloteni athunthu ().
Pitilizani
Tofu amapangidwa kuchokera ku soya ndipo nthawi zambiri amagwiritsidwa ntchito m'malo mwa mapuloteni a nyama. Ndi gwero labwino kwambiri la mapuloteni ndi zakudya zingapo zofunika, koma zotsika zama calorie.
Mitundu yowoneka bwino nthawi zambiri imakhala yopanda gluten
Gluten ndi mapuloteni omwe amapezeka mu tirigu, balere ndi rye.
Anthu ena sangathe kudya gilateni chifukwa cha kukhudzika kwa gilateni kapena kusakhala kwa celiac ndipo ayenera kutsatira zakudya zopanda thanzi kuti apewe zotsatira zoyipa zaumoyo (, ).
Kwa mbali zambiri, tofu yomveka, yosasangalatsa ndi yopanda gluten.
Zosakaniza zimatha kusiyanasiyana kutengera mtundu ndi mtundu, koma tofu wamba nthawi zambiri imakhala ndi soya, madzi, ndi zinthu zomangirira monga calcium chloride, calcium sulfate, kapena magnesium sulfate (nigari).
Zonsezi ndizopanda gluteni. Komabe, mitundu ina ikhoza kukhala ndi gluten, choncho ndi bwino kuwerenga za izo ngati mukuyesera kuzipewa.
Pitilizani
Anthu omwe ali ndi matenda a celiac kapena osagwirizana ndi gluten sangalekerere ndipo ayenera kutsatira zakudya zopanda thanzi. Wamba, tofu wosasangalatsa nthawi zambiri amakhala wopanda gluten.
Mitundu ina imakhala ndi gluten
Ngakhale plain tofu nthawi zambiri imakhala yopanda gluteni, mitundu ina ikhoza kukhala ndi gluten.
Ikhoza kukhala yoipitsidwa
Tofu akhoza kuipitsidwa ndi gluten m'njira zosiyanasiyana, kuphatikizapo:
- ku famu
- panthawi ya chithandizo
- panthawi yopanga
- kunyumba pophika
- kupita kumalo odyera
Tofu nthawi zina amakonzedwa kapena kupangidwa m'malo omwewo monga tirigu kapena zosakaniza zina za gluten. Ngati zida sizikutsukidwa bwino, zitha kuipitsidwa ndi gluten.
Mitundu yambiri imakhala yopanda gluteni, kutanthauza kuti munthu wina watsimikizira kuti mankhwalawa alibe gluteni.
Kwa iwo omwe ali ndi vuto la gluteni kapena omwe ali ndi matenda a celiac, kusankha mankhwala ovomerezeka a gluten kungakhale chisankho chabwino kwambiri.
Zosakaniza zimatha kukhala ndi gluten
Mitundu ina ya tofu yakonzedwa kale kapena yokongoletsedwa.
Zakudya zotchuka za tofu zimaphatikizapo teriyaki, sesame, chipwirikiti, zokometsera lalanje, ndi chipotle.
Nthawi zambiri, mitundu yokomayi imakhala ndi , yomwe imapangidwa kuchokera ku madzi, tirigu, soya, ndi mchere ().
Choncho, tofu yokometsera kapena marinated yomwe ili ndi msuzi wa soya kapena zosakaniza zina za tirigu sizopanda gluteni.
Komabe, mitundu ina ya tofu yokometsetsa imakhala ndi tamari mmalo mwake, msuzi wa soya wopanda gluteni.
pitilizani
Tofu amatha kukhudzana ndi gluten panthawi yokonza kapena kupanga. Kuphatikiza apo, mitundu yokongoletsedwa yokhala ndi msuzi wa soya kapena zosakaniza zina za tirigu sizopanda gluteni.
Momwe mungatsimikizire kuti tofu yanu ilibe gluten
Pali njira zingapo zomwe mungatenge kuti muonetsetse kuti tofu yomwe mumadya ilibe gluten.
Yang'anani zosakaniza, makamaka ngati mukugula zokometsera kapena marinated zosiyanasiyana. Onetsetsani kuti ilibe tirigu, balere, rye kapena zinthu zina zokhala ndi gluteni, monga vinyo wosasa, yisiti ya brewer kapena ufa wa tirigu.
Yang'anani kuti muwone ngati tofu imadziwika kuti "yopanda gluten" kapena "yopanda gluten."
Malinga ndi malangizo a Food and Drug Administration (FDA), opanga zakudya amatha kugwiritsa ntchito chizindikiro cha "gluten-free" ngati gluten ali ndi magawo osachepera 20 pa milioni (ppm).
Uwu ndiye mulingo wotsika kwambiri womwe umapezeka muzakudya pogwiritsa ntchito kuyesa kwasayansi. Kuonjezera apo, anthu ambiri omwe ali ndi matenda a celiac kapena osakhala a celiac amatha kulekerera izi zochepa kwambiri ().
Komabe chiwerengero chochepa cha anthu omwe ali ndi matenda a celiac amakhudzidwa ngakhale pang'ono. Kwa anthu omwe ali ndi chidwi ndi gilateni, tofu wopanda gluteni wotsimikizika ndiye chisankho chotetezeka kwambiri ().
Pewani tofu yolembedwa kuti "ikhoza kukhala ndi gluteni" kapena "zida zopangidwa kapena kugawidwa ndi tirigu / gluteni," chifukwa ikhoza kukhala ndi zochulukirapo kuposa malire a FDA olembera zinthu zopanda gluteni.
Mitundu yopanda Gluten ndi:
- Zakudya Zopangira Tofu
- Zakudya za Morinaga Nutritional, zomwe zimapanga Mori-Nu tofu
- Nasoya Tofu
Komabe, dziwani kuti mitunduyi imapanganso mitundu yokometsera kapena yothira ndi msuzi wa soya, womwe uli ndi gluten.
pitilizani
Kuti muwonetsetse kuti tofu ilibe gluteni, yang'anani chizindikiro cha zakudya kuti muwonetsetse kuti sichikulembera msuzi wa soya kapena zosakaniza zina za gluten. Yang'ananinso zolembera zomwe zimati "zopanda gluteni" kapena zopanda gluteni zovomerezeka. »
Mfundo yofunika kwambiri
Plain tofu nthawi zambiri imakhala yopanda gluteni, koma mitundu yokoma imatha kukhala ndi zosakaniza zopanda gluteni, monga msuzi wa soya wopangidwa ndi tirigu.
Kuphatikiza apo, tofu imatha kuipitsidwa panthawi yokonza kapena kukonzekera. Ngati mutapeza tofu yovomerezeka ya gluteni yomwe ilibe zosakaniza za gluten.
