Couscous idhishi diki repasta spheres rine mashandisirwo akati wandei, kusanganisira sechinhu chinogadzirwa mumasalad uye muto wezviyo kana sechigadziko chezviyo.

Zvichipa kufanana kwayo kune zviyo zvakasiyana-siyana, unogona kunge uchinetseka kana ichionekwa seyakachengeteka kudya pane gluten-isina kudya.

Ichi chinyorwa chinoongorora kana vanhu vari pakudya-isina gluten vanogona kudya couscous uye inopa dzimwe nzira.

Isu tinosanganisira zvigadzirwa zvatinofunga kuti zvichabatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nezvinongedzo pane ino peji, tinogona kuwana komisheni diki. Heino maitiro edu.

Gluten chimiro

Couscous inogara ichigadzirwa kubva durum hupfu hwegorosi, ine gluten. Inonyoroveswa uye yakasanganiswa, kazhinji nemuchina, kugadzira tumapepa twakaita sebhora.

Gluten iboka remapuroteni anowanikwa mugorosi, bhari, rye uye triticale, iyo muchinjikwa pakati pegorosi uye rye. Inogonawo kuwanikwa mune zvigadzirwa zve oat zvakasvibiswa-zvakasvibiswa kana kugadziriswa mufekitari imwechete seye gluten-ine zviyo ().

Vamwe vanhu vanofanirwa kudzivirira gluten nekuda kwekurapa uye hutano zvikonzero, uye nekudaro tevera gluten-isina chikafu.

Vanhu vazhinji vanorarama nehumwe dhigirii kana kusashivirira, umo muviri haugone kugaya kana kuputsa gluten. Izvi zvinogona kukonzera zviratidzo zvakadai sekuputika, manyoka, kuvimbiswa, kurwadziwa mudumbu, kutemwa nemusoro uye kuneta ().

Vamwe vanhu vane abnormal autoimmune mhinduro kune gluten kushandiswa. Zviratidzo zvechirwere chechiliac zvinogona kunge zvakanyanya kuoma uye zvinosanganisira kugumburwa, kupera simba, kusvotwa, kuneta, kurwadza kwemajoini, kuoma kwemajoini, kukanganiswa kweganda, brittle mapfupa, uye zvinetso zvekudya ().

Semolina chigadzirwa chegorosi, saka kazhinji ine gluten. Izvi zvinoreva kuti couscous yakagadzirwa negorosi semolina haisi chikafu chisina gluten.

SUMMARY

Traditional couscous inogadzirwa kubva semolina, durum hupfu hwegorosi. Izvi zvinoreva kuti couscous yakawanda ine gluten, puroteni iyo vamwe vanhu vanofanira kudzivirira.

Couscous Alternatives

Iyo yakawanda inowanikwa yakawanda couscous inogadzirwa kubva semolina kana durum gorosi.

Kunyange zvazvo panogona kunge kune marudzi asina gluten, akadai se couscous kana mamwe akagadzirwa nemusanganiswa wechibage kana tapioca starch uye mazai machena, anoita seasingasviki nyore nyore.

Naizvozvo, zvimwe zviri nyore kuti vanhu vazhinji vashandise imwe gluten-isina imwe nzira kune couscous iyo inogona kuiswa zvakafanana mumabikirwo.

Dzimwe nzira dzakafanana asi dzisina gluten kune couscous dzinosanganisira:

• Quinoa. Kunyangwe iine crunchier texture zvishoma, yakafanana muhukuru uye chimiro kune couscous, uye inoshanda nemazvo mundiro zhinji.
• Sadza. Sadza itsanga ine moyo, nutty inonaka. Iine chiumbwa chakaurungana uye yakati kurei zvishoma pane couscous.
• Mupunga wezviyo zvipfupi. Mupunga wezviyo zvipfupi unonamira zvishoma pane couscous, asi une chimiro chakafanana uye kuita zvakasiyana.
• Farro. Farro yakafanana nemupunga webrown, kunyangwe iine kuravira kwakareruka uye fluffier mameseji. Izvi zvinoshanda zvakanaka mune zvakawanda couscous ndiro.
• Riced cauliflower. Iyi sarudzo inova nyore kuwanikwa uye inogona kuwanikwa yakaomeswa nechando. Koliflower inzira isina kwayakarerekera, ine guten-isina couscous imwe ine chimiro chakafanana uye magadzirirwo.
• Millet. Ichi chiyo chidiki, chakatenderera chakafanana nemhunga.

Izvi zvinotsiva zvinogona kushandiswa zvese panzvimbo yecouscous mune akawanda mabikirwo, zvichipa chimiro chakafanana uye chimiro asi pasina gluten.

Recipe yekubika cornmeal couscous

Iwe unogona zvakare kuda kuyedza kumba gluten-isina couscous. Shandisa cornmeal sezvinotevera:

zvinhu

• 1 kapu (198 gramu) hupfu
• 2 maspuni (30 ml) e
• 1,5 kapu (360 ml) mvura
• pinch yemunyu

mirayiridzo

1. Sanganisa chibage nemunyu nemafuta emuorivhi muhari huru.
2. Wedzera mvura uye uuye kumota.
3. Deredza kupisa kusvika pakupisa, zvichikurudzira dzimwe nguva, kwemaminitsi gumi nemaviri, kana kusvika zviyo zvaoma kusvika pakubata.
4. Bvisa pani kubva pakupisa kuti itonhore. Kana yatonhodzwa, endesa couscous kune imwe saucepan uye shandisa forogo kuiputira. Ungada kushandisa mushonga wekudya kuti utsemure mapundu makuru.

SUMMARY

Riced cauliflower, farro, short-grain rice, mhunga, quinoa nemapfunde hazvina gluten uye zvinogona kutsiva couscous mundiro dzakawanda. Iwe unogona zvakare kuedza kugadzira yako cornmeal couscous.

Chinonyanya kukosha

Couscous chigadzirwa chezviyo chakasiyana-siyana chine kunhuhwirira kwazvakarerekera, kwagara kuchigadzirwa kubva kugorosi semolina. Inowanzo shandiswa mundiro senge salads, soups uye stews.

Kunyange zvazvo gorosi-based couscous isiri-gluten-isina, mamwe marudzi ecouscous anogadzirwa zvakasununguka, sechibage, cassava yakaviriswa, kana musanganiswa wembatatisi kana tapioca starch uye mazai machena.

Imwe sarudzo ndeyekusarudza gluten-isina inotsiva couscous. Quinoa, mupunga wezviyo zvipfupi nemhunga zvine zvinhu zvakafanana necouscous asi hazvina gluten. Iwe unogona zvakare kuedza kugadzira yako chibage couscous kumba.

Kana iwe uchifanira kudzivirira gluten, iva nechokwadi chekuverenga iyo Pakusarudza Couscous kana zvimwe zvigadzirwa zvezviyo kuti uone kana zviine.

Tenga gluten-isina couscous dzimwe nzira pamhepo

• mufarinya couscous
• quinoa
• sadza
• mupunga wezviyo mupfupi
• farro
• cauliflower yakachekwa
• Millet
• cornmeal