22 Ukudla Okuqukethe Ngokolweni
Isikolweni siyisihloko esishisayo futhi ngokuvamile sihlukanisa abantu emakamu amabili: okusanhlamvu okuphelele, ama-fiber egciniwe okudla, kanye nokolo olucacile oluthile oluyilwane noma uhlobo lwe -gluten .
Izinto eziningi zokusanhlamvu ezinamakhadi zanamuhla ziqala ukolweni, futhi uma uthola uketshezi ukolweni, kuzokugcina ungene enkingeni ukwazi ukufunda ilebula lezithako , uqaphele amagama wekhodi, futhi uqonde ukuthi usekuphi ukudla .
Isinkwa, izimpuphu zesinkwa, noma ufulawa wesinkwa : Konke okwenziwe ngokolweni, yebo, ngisho noma kuyisinkwa esimhlophe.
Ukukhipha okusanhlamvu : Isithako sokudla esingokwemvelo esetshenziselwa umbala noma imikhiqizo yokudla, okunye okwenziwe ngokolweni.
Fu : Lokhu kudla kwase-Asia kwenziwa nge-gluten kafulawa wekolweni.
I-Matzo noma i-matzah : Isinkwa esingenamvubelo esenziwe kwenye yezinhlobo ezinhlanu zokusanhlamvu, kuhlanganise ukolweni, ibhali, ipelisi, rye, nama-oats.
Ama-noodle : Ama-noodle anziwe ngokudla okufana nelayisi, ukolweni, amazambane, u-buckwheat, ummbila, i-legume, namantongomane. Imithombo evamile kakhulu ye-pasta yenziwa nge-durum ufulawa wekolweni. Okunye okunye okunye okushiwo i-pastas ngaphandle kokolweni kungatholakala lapha.
I-Farina : Kubantu baseNyakatho-mpumalanga, i-farina yigama elivamile, kodwa uma ubusa kusukela kwenye indawo, ungase usebenzise imigomo Cream of Wheat noma iphalishi. I-Farina yenziwa ngokolweni, ikakhulukazi ekupheleni kwe-endosperm kokusanhlamvu, okuhlanganiswa nokuvumelana kahle kwe-granular bese ihlunga. I-bran futhi iningi legciwane lisuswa enkambisweni, kodwa ngezinye izikhathi lihanjiswa nge-B amavithamini nensimbi.
I-Farina ivame ukukhonzwa njengendlela yokudla kwasekuseni, kodwa ingabuye iphekwe njenge-polenta.
Igatsha : Amagatsha yi-ungqimba olukhuni lwamahlamvu okusanhlamvu njengokolweni, i-oat noma ilayisi. Igatsha lilayishwe izakhi kanye ne-fibre. Ngenkathi yokugaya ukolweni, ibhande livame ukususwa kusukela okusanhlamvu.
I-Bulgur : Uhlobo lwekolweni , lapho izinhlamvu zikakolweni ziphekwa, zomisiwe, ziqhekekile, bese zihlungwa ngosayizi.
Ebizwa ngokuthi "i-pasta eMpumalanga Ephakathi," ungayithola kuthebhu ethandwa kakhulu ye-dish.
Umswakama : Umhlobo we-North Africa semolina granule owenziwe ngokolweni ochotshoziwe we-durum.
Abakwa-Graham Crackers : Ifomu lofulawa ogcwele ukolweni.
Kamut : Lezi zinhlobonhlobo zikakolweni zazibizwa ngokuthi "Ngokolweni KaKing Tut." Kamut yizwi laseGibhithe lasendulo likakolweni, futhi ukusetshenziswa kwalo ekuphekeni nasekuphekeni kwamanje kuyanda ekuthandeni.
Emmer : Olunye uhlobo oludala lwengqolowa oluye lwalahleka ukuthandwa kwalo ngenxa yokukhuphuka kwekolweni kakade okuyinto elula ukugubha. U-Emmer ubizwa nangokuthi i-farro.
I-Semolina : Uhlobo oluvuthiwe, oluhlanjulisiwe olusetshenziswa ku-pasta, u-cereal, no-couscous. Igama elithi semolina lisetshenziselwa ukuchaza ezinye izinhlobo zekolweni, nezinye izithelo ezifana nerayisi nommbila.
I-spelled : I-protein ephakeme ye-wheat, isipelingi ithola ukuthandwa njengokwesekwa esikhundleni sikakolweni ezintweni eziningi ezibhaka.
I-Triticale : I-hybrid emakethe ejwayelekile emakethe yengqolowa ye-durum ne-rye. Cishe 80% we-triticale yomhlaba ikhule eYurophu.
I-Tabbouleh : eyaziwa nangokuthi i-bulgur; funda ngenhla isigaba ku- bulgur .
I-Vital wheat gluten : Iprotheni yemvelo etholakala ngokolweni, equkethe cishe amaphesenti angu-75%. Ama-baker afaka imali encane ekuphekeni kokudla kwesinkwa njengoba kuthuthukisa ukuthungwa nokuqina kwenhlama.
I-Oatmeal: Ukudla okungekho okolweni, izinhlobo ezithile zingangcoliswa ukolweni ekukhiqizeni, ikakhulukazi ezikhungweni ezikhiqiza okusanhlamvu okusanhlamvu nesinkwa.
AmaSulumane aseMpumalanga: I- Soy, i-Tamari, i-shoyu ne-teriyaki ingenziwa ngokolweni ovuthiwe. Bheka izinhlobo zekolweni noma ze-gluten-free uma uthola izifo.
Ubhiya: Ngokuvame ukuphuza ibhali, ubhiya bungaba nekolweni, i-rye noma ezinye izithako zokusanhlamvu.
I-Chili : Ingaqukatha ubhiya njengesithako (imayini ikhona!) Noma ufulawa wengeziwe njenge-agent eqina.
Ama-Sauces kanye nesobho : Hlola izithako zefulawa njengoba zinganezelwa ukuze zivimbe umkhiqizo wokuphela.
Uwazi wonke lawa mazwi ngokolweni?
Imithombo :
Umkhandlu Wezithelo Zonke
Iwebhusayithi kaBob's Red Mill