I-Tofu yinto esisiseko kwisidlo semifuno kunye ne-vegan.
Iintlobo ezininzi azinagluten-free, iprotheni abantu abanesifo se-celiac okanye i-non-celiac gluten sensitivity abanakuyidla. Nangona kunjalo, ezinye iintlobo ziyakwenza.
Eli nqaku lijonga ngokubanzi ukuba zeziphi iintlobo ze-tofu ezikhuselekileyo ukuba zitye kwi-gluten-free diet.
Uluhlu lwangaphakathi
Yintoni tofu?
I-tofu, eyaziwa ngokuba yi-tofu, yenziwa ngokudibanisa ubisi, ukucinezela ama-currds kwiibhloko eziqinileyo, kwaye zizipholise.
Kukho iindidi ezininzi zokutya okuthandwayo. Ezinye zezona zixhaphakileyo ziquka:
- Iqinile eyongezelelweyo. Uhlobo olushinyeneyo lwetofu olusebenza kakuhle kwizitya ezityebileyo njenge-stir-fries okanye itshilisi.
- Qinisa. Olona didi lunoguquguqukayo olunokusetyenziselwa ukugcabha, ukuqhotsa okanye ukukrwela.
- Ithambile / isilika. Inkulu kunye namaqanda anokuthi axutywe kwi-smoothies okanye asetyenziswe kwiidessert.
- Ilungisiwe. Itofu efanelekileyo, elungele ukutyiwa edla ngokuba nencasa kwaye inokongezwa ngokulula kwiisaladi okanye kwisandwich.
I-Tofu idla ngokutyiwa njengenye indlela esekelwe kwisityalo kwinyama kunye nezinye iiprotheni zezilwanyana kwaye ixhaphake kwizidlo zemifuno kunye ne-vegan ().
Kuthathwa njengekhalori ephantsi, ukutya okuneprotheyini eninzi. I-3-ounce (i-85-gram) ekhonzayo inikeza iikhalori ezingama-70 kunye ne-8 grams yeprotheni ().
Ikwangumthombo olungileyo wezondlo ezithile, kuquka ubhedu, iphosphorus kunye nemagnesium.
Singasathethi ke, i-tofu iqulethe zonke ii-amino acids ezilithoba ezibalulekileyo ezifunwa ngumzimba wakho, nto leyo eyenza ibe yiprotheyini epheleleyo ().
isishwankathelo
I-tofu yenziwe ngeembotyi zesoya kwaye isoloko isetyenziselwa ukutshintsha iiproteni zezilwanyana. Ngumthombo ogqwesileyo weprotheyini kunye nezakhamzimba ezininzi ezibalulekileyo, kodwa ziphantsi kweekhalori.
Iintlobo ezicacileyo zihlala zingenayo i-gluten
I-Gluten yiprotheni efumaneka ngqolowa, ibhali kunye ne-rye.
Abanye abantu abakwazi ukuyitya igluten ngenxa yegluten okanye ubuzaza obungeyo-celiac kwaye kufuneka balandele ukutya okungenagluten ukuphepha iziphumo ezibi zempilo (, ).
Ngokona nxalenye, i-tofu ecacileyo, engathandekiyo i-gluten-free.
Izithako zinokwahluka kwi-brand ukuya kwi-brand, kodwa i-tofu ecacileyo iqulethe i-soy, amanzi, kunye ne-agent edibeneyo efana ne-calcium chloride, i-calcium sulfate, okanye i-magnesium sulfate (nigari).
Zonke ezi zithako azinagluten. Nangona kunjalo, ezinye iindidi zinokuba ne-gluten, ngoko kukulungele ukufunda malunga nayo ukuba uzama ukuyiphepha.
isishwankathelo
Abantu abanesifo se-celiac okanye i-non-celiac gluten ubuntununtunu abakwazi ukunyamezela i-gluten kwaye kufuneka balandele ukutya okungekho gluten. I-Plain, i-tofu engathandekiyo ayinayo i-gluten.
Ezinye iintlobo zinegluten
Nangona i-tofu ecacileyo ihlala i-gluten-free, ezinye iindidi zinokuba ne-gluten.
Inokuthi ingcoliseke
I-Tofu inokungcoliswa yi-gluten ngeendlela ezininzi ezahlukeneyo, kuquka:
- efama
- ngexesha lonyango
- ngexesha lokuvelisa
- ekhaya xa upheka
- kwindawo yokutyela
Ngamanye amaxesha i-tofu icutshungulwa okanye yenziwe kwiindawo ezifanayo njengengqolowa okanye ezinye izithako ezine-gluten. Ukuba izixhobo azicocwanga kakuhle, zinokungcoliswa yigluten.
Iimpawu ezininzi zine-gluten-free certified, okuthetha ukuba umntu wesithathu uye waqinisekisa ibango lemveliso ye-gluten-free.
Kwabo bangakwaziyo ukunyamezela i-gluten okanye abanesifo se-celiac, ukukhetha imveliso eqinisekisiweyo ye-gluten inokuba lolona khetho lukhuselekileyo.
Izithako zinokuqulatha igluten
Ezinye iintlobo ze-tofu sele zilungisiwe okanye zivumba.
Iiflavour ze-tofu ezidumileyo ziquka i-teriyaki, isesame, i-stir-fry, i-orenji ene-spicy, kunye ne-chipotle.
Ngokuqhelekileyo, ezi ntlobo zinencasa ziqulethe , eyenziwe ngamanzi, ingqolowa, i-soy kunye netyuwa ().
Ngoko ke, i-tofu ekhethiweyo okanye e-marinated equlethe i-soy sauce okanye ezinye izithako zengqolowa ayinayo i-gluten.
Nangona kunjalo, ezinye iintlobo ze-tofu ezikhethiweyo ziqulethe i-tamari endaweni yoko, i-gluten-free version ye-soy sauce.
phinda Uqalele
I-Tofu inokudibana ne-gluten ngexesha lokucubungula okanye ukuvelisa. Ukongezelela, iintlobo ezikhethiweyo eziqukethe i-soy sauce okanye ezinye izithako zengqolowa azikho i-gluten-free.
Unokuqiniseka njani ukuba i-tofu yakho ayinagluten
Kukho amanyathelo ambalwa onokuthi uwathathe ukuqinisekisa ukuba i-tofu oyityayo ayinagluten.
Jonga izithako, ngakumbi ukuba uthenga uhlobo olukhethiweyo okanye olufakwe emanzini. Qinisekisa ukuba ayiqulathanga ngqolowa, irhasi, irye okanye ezinye izithako ezinegluten, ezifana neviniga yemalt, yeast yebrewer okanye umgubo wengqolowa.
Khangela ukuze ubone ukuba i-tofu iphawulwe njenge "gluten-free" okanye "i-gluten-free certified."
Ngokwezikhokelo zoLawulo lokuTya kunye neDrug (FDA), abavelisi bokutya banokusebenzisa kuphela ilebula "ye-gluten-free" ukuba umxholo we-gluten ungaphantsi kweengxenye ze-20 kwisigidi (ppm).
Eli lelona nqanaba lisezantsi elinokufumaneka ekutyeni kusetyenziswa uvavanyo lwezenzululwazi. Ukongezelela, abaninzi abantu abanesifo se-celiac okanye i-non-celiac banokunyamezela ezi zixa zincinci ().
Nangona kunjalo inani elincinci labantu abanesifo se-celiac banovelwano nokuba balandele amanani. Kubantu abanovelwano kwi-gluten, i-tofu engenagluten eqinisekisiweyo lolona khetho lukhuselekileyo ().
Yiphephe i-tofu ebhalwe ngokuthi "inokuba negluten" okanye "isixhobo esenziwe okanye ekwabelwana ngaso kunye nengqolowa / igluten," njengoko inokuqulatha ngaphezu komda we-FDA wokubhala izinto ezingenagluten.
Iimpawu ezingenaGluten ziquka:
- Ukutya kweTofu yasekhaya
- I-Morinaga Nutritional Foods, evelisa i-Mori-Nu tofu
- Nasoya Tofu
Nangona kunjalo, qaphela ukuba ezi mpawu zivelisa iintlobo ezikhethiweyo okanye ezifakwe kwi-soy sauce, ene-gluten.
phinda Uqalele
Ukuqinisekisa ukuba i-tofu ayinayo i-gluten, jonga ileyibhile yesondlo ukuze uqiniseke ukuba ayidwelisi i-soy sauce okanye ezinye izithako ezine-gluten. Khangela kwakhona ukupakishwa okunokuthi "i-gluten-free" okanye i-gluten-free certified. »
Umgca osezantsi
I-tofu ecacileyo ayinayo i-gluten-free, kodwa iintlobo ezikhethiweyo zinokuba nezithako ezingenayo i-gluten, ezifana ne-soy sauce esekwe ngqolowa.
Ukongezelela, i-tofu inokufumana ukungcola ngexesha lokucubungula okanye ukulungiselela. Ukuba ufumana i-tofu ye-gluten-free eqinisekisiweyo engenazo izithako ezisekelwe kwi-gluten.
