Umgubo wengqolowa: Isikhokelo esiBanzi kwiintlobo ngeentlobo, ukusetyenziswa kunye nokuninzi

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ukuhlaziywa ngoJuni 20, 2022

Umgubo wengqolowa ngumgubo owenziwe ngokusila ingqolowa esetyenziselwa ukutyiwa ngabantu. Umgubo wengqolowa uveliswa ngaphezu kwawo nawuphi na omnye umgubo. Iintlobo zengqolowa zibizwa ngokuba "zithambile" okanye "zibuthathaka" ukuba umxholo we-gluten uphantsi, kwaye kuthiwa "unzima" okanye "unamandla" ukuba unomxholo ophezulu we-gluten.

Umgubo oqinileyo, okanye umgubo wesonka, uphezulu kwigluten, kunye ne-12% ukuya kwi-14% yomxholo wegluten, inhlama inokuqina okulastiki okubamba ukumila kwayo kakuhle xa sele ibhakiwe.

Umgubo othambileyo usezantsi kwigluten kwaye ukhokelela kwisonka esicolekileyo, esiphundu. Umgubo othambileyo udla ngokwahlulwa ube ngumgubo wekeyiki, owona mgubo usezantsi kwigluten, kunye nomgubo wepastry, onegluten kancinane kunomgubo wekeyiki.

Kwesi sikhokelo, ndiza kukuchazela yonke into okufuneka uyazi malunga nomgubo wengqolowa, kubandakanywa nokuba yintoni, yenziwe njani, kwaye isetyenziselwa ntoni. Kwaye, ndiza kwabelana ngeenyani ezintle malunga noku luncedo isithako.

Jonga incwadi yethu entsha yokupheka

Iiresiphi zosapho zikaBitemybun ezinesicwangciso esipheleleyo sokutya kunye nesikhokelo seresiphi.

Yizame simahla nge Kindle Unlimited:

Funda simahla

Umgubo wengqolowa: Isikhokelo esiBalulekileyo sokuqonda oku kutya okuqhelekileyo

Xa sithetha ngomgubo wengqolowa, sibhekisa kuhlobo lomgubo owenziwe ngokusila iinkozo zengqolowa. Ingqolowa luhlobo lweenkozo oluquka iindidi ezininzi, njengengqolowa ebomvu neqinileyo. Umgubo ophumayo waziwa ngokutyebileyo kwefayibha kwaye umnyama kancinci ngombala kunomnye umgubo. Umgubo wengqolowa ngowona mgubo usetyenziswayo ekubhakeni kwaye uhlelwa ngokweendidi ezahlukeneyo ngokusekelwe kumacandelo engqolowa asetyenziswayo.

Iinzuzo zomgubo wengqolowa

Umgubo wengqolowa kukutya okuqhelekileyo okufumaneka kwiimveliso ezininzi ezahlukeneyo. Nazi ezinye zezibonelelo zokusebenzisa umgubo wengqolowa:

• Umgubo wengqolowa ulayishwe ifayibha, eyimfuneko kwimpilo yokwetyisa.

• Iqulethe i-acids ebalulekileyo efunekayo imizimba yethu ukuze isebenze ngokufanelekileyo.

• Umgubo wengqolowa ngumthombo olungileyo weprotheyini, ebalulekileyo ekwakheni nasekulungiseni izicubu.

• Isithako esisebenzayo esinokusetyenziswa kwiindlela ezahlukeneyo zokupheka.

Ukugcina Umgubo Wengqolowa

Ukuqinisekisa ukuba umgubo wakho wengqolowa uhlala umtsha kwaye ungahambi kakubi, kubalulekile ukuwugcina kakuhle. Nanga amanye amacebiso aluncedo:

• Gcina umgubo wengqolowa kwisingxobo esingangeni moya ukuwukhusela kubumanzi nakwizitshabalalisi.

• Yigcine kwindawo epholileyo neyomileyo kude nelanga elithe ngqo.

• Qinisekisa ukusebenzisa umgubo wakho wengqolowa ngexesha elifanelekileyo, njengoko unokuhamba kakubi kwaye ubangele ukugula kokutya.

Umahluko phakathi kweFlours yengqolowa

Ngelixa yonke ingqolowa yengqolowa yenziwe kwisithako esisisiseko esifanayo, kukho umahluko phakathi kwabo onokuchaphazela imveliso yokugqibela. Nazi ezinye zeeyantlukwano eziphambili:

• Umgubo wenjongo yonke ngumgubo olungele yonke indawo onokuthi usetyenziswe kwiiresiphi ezininzi ezahlukeneyo.

• Umgubo wesonka ulungele ukwenza isonka kunye nezinye izinto ezibhakiweyo ezifuna isakhiwo esinamandla se-gluten.

• Umgubo wengqolowa uphezulu kwifayibha kunye nezinye izondlo kunomgubo wenjongo yonke.

• Umgubo obhalwayo yenye indlela elungileyo kumgubo wengqolowa kubantu abanovelwano lwegluten.

Ukuphonononga iintlobo ngeentlobo zomgubo wengqolowa

Xa kufikwa kumgubo wengqolowa, kubalulekile ukuqonda iindidi ezahlukeneyo zengqolowa ezisetyenziswa ngokuqhelekileyo ekwenzeni umgubo. Iintlobo eziphambili zengqolowa ziquka ingqolowa ebomvu eqinileyo, ingqolowa emhlophe eqinile, ingqolowa ebomvu ethambileyo, kunye nengqolowa emhlophe ethambileyo. Uhlobo ngalunye lwengqolowa lunomxholo weprotheyini eyahlukileyo kunye namandla e-gluten, echaphazela umsebenzi womgubo kwiiresiphi.

Ukuphonononga iiFlours ezahlukeneyo

Kukho amakhulu omgubo ohlukeneyo okhoyo, kodwa umgubo wengqolowa ngowona uxhaphakileyo kwaye usetyenziswa kakhulu. Ezinye zezona ntlobo zisisiseko zomgubo wengqolowa ziquka:

• Umgubo wenjongo yonke: Lo ngowona mgubo usetyenziswa ngokuqhelekileyo kwaye ngumgubo ophakathi-amandla ongasetyenziselwa iindlela ezahlukeneyo zokupheka.
• Umgubo wesonka: Lo mgubo unomxholo ophezulu weprotheyini kunye namandla e-gluten, okwenza kube yinto efanelekileyo yokwenza isonka.
• Umgubo wekeyiki: Lo mgubo uneproteni encinane kwaye udla ngokusetyenziswa ekwenzeni amaqebengwana nezinye izinto ezibhakwayo.
• Umgubo wengqolowa: Lo mgubo wenziwa kwingqolowa yonke yengqolowa, kuquka i-bran kunye ne-germ, kwaye iphezulu kwi-fiber kunye nezondlo kunomgubo omhlophe.

Ukuqonda amandla eFlour kunye neGluten Content

Amandla omgubo kunye nomxholo we-gluten yimiba ephambili ekumiseleni owona mgubo ulungileyo kwiresiphi ethile. Amandla omgubo abhekisela ekukwazini kwawo ukubamba phantsi koxinzelelo, ngelixa umxholo we-gluten ubhekisela kumlinganiselo we-gluten kumgubo. I-Gluten yiprotheni enika isonka isakhiwo kunye nokuhlafuna.

• Amandla omgubo alinganiswa kusetyenziswa "uvavanyo lwe-sedimentation," olulinganisa inani legluten kumgubo.
• Umxholo weGluten ulinganiswa kusetyenziswa "isalathisi se-gluten," esilinganisa ukuqina kwe-gluten.

Umgubo otyetyisiweyo kunye nokusetyenziswa kwawo

Umgubo otyetyisiweyo ngumgubo oqiniswe ngeevithamini kunye neeminerali, ezinjenge-iron kunye neevithamini B. Olu hlobo lomgubo ludla ngokusetyenziswa ekwenzeni isonka, ipasta nezinye izinto ezibhakwayo. Ezinye zezinto eziphambili zokusetyenziswa komgubo otyetyisiweyo ziquka:

• Ukwenza isonka: Umgubo otyetyisiweyo usetyenziswa ngokuqhelekileyo ekwenzeni isonka ngenxa yobuninzi begluten kunye namandla.
• Ukwenza ipasta: Umgubo otyetyisiweyo usetyenziswa ngokuqhelekileyo ekwenzeni ipasta ngenxa yokukwazi ukubamba phantsi koxinzelelo.
• Ukuthintela izifo: Umgubo otyetyisiweyo udla ngokugalelwa nge<em>iron neevithamini B, nto leyo enokunceda ekuthinteleni izifo ezifana ne<em>anemia.

Ukusebenzisa umgubo wengqolowa kwiiRecipes

Umgubo wengqolowa sisithako esisisiseko kwiiresiphi ezininzi, ukusuka kwisonka kunye nepasta ukuya kumaqebengwana namaqebengwana. Ezinye iingcebiso zokusebenzisa umgubo wengqolowa kwiiresiphi ziquka:

• Ukulinganisa ngokuchanekileyo: Kubalulekile ukulinganisa umgubo ngokuchanekileyo ukuqinisekisa iziphumo ezilungileyo kwiiresiphi zakho.
• Ukuxuba kakuhle: Xa usebenzisa umgubo wengqolowa kwiiresiphi, kubalulekile ukuwuxuba kakuhle ukuqinisekisa ukuba usasazo olulinganayo.
• Ukulinga ngeentlobo ezahlukeneyo: Zama ukusebenzisa iintlobo ezahlukeneyo zomgubo wengqolowa kwiiresiphi zakho ukuze ufumane eyona ikusebenzela kakhulu.

Amandla omgubo: Ukusetyenziswa okuninzi komgubo wengqolowa

Umgubo wengqolowa ukwaluncedo ekwenzeni iisosi ezijiyileyo kunye nokutya okugquma xa kuqhotswa. Nanga amanye amacebiso:

• Ukuxuba umgubo namanzi: Ukuqala, xuba umgubo kunye namanzi amancinci ukwenza intlama. Emva koko, yongeza intlama kwi-sauce yakho okanye isuphu ukuze uyityebe.
• Ukutshintsha eminye imgubo: Umgubo wengqolowa usenokusetyenziswa endaweni yomnye umgubo ukujiya iisosi kunye negravies. Gcina nje ukhumbule ukuba umgubo wengqolowa unomxholo ophezulu weprotheyini kunezinye iiflour, ngoko kunokufuna ukuxuba okuncinci okongeziweyo ukuphepha i-clumps.
• Ukutya kokutya okuqhotsa: Umgubo wengqolowa lukhetho olukhulu lokutya ukutya okunje ngenkukhu okanye intlanzi phambi kokuqhotsa. Umgubo unceda ukutya ukupheka ngokulinganayo kwaye kudala ukuthungwa okumnandi, okucocekileyo.

Ugcinwa njani ngokufanelekileyo umgubo wengqolowa

Xa kufikwa ekugcineni umgubo wengqolowa, indawo efanelekileyo inokwenza umahluko. Ufuna ukugcina umgubo wakho kwindawo epholileyo, eyomileyo kude nelanga elithe ngqo. Ipantry okanye ikhabhathi yeyona ndlela ilungileyo, kodwa qiniseka ukuba ayikufutshane nayo nayiphi na imithombo yobushushu efana nesitovu okanye i-oveni.

Sebenzisa isikhongozeli esingangeni

Umgubo wengqolowa lukhozo, kwaye njengazo zonke iinkozo, unokutsala izitshabalalisi ezifana nezinambuzane kunye namanundu. Ukuthintela oku, gcina umgubo wakho kwisingxobo esingangeni moya. Oku kuya kunceda ukugcina umgubo wakho omtsha ixesha elide.

Khetha eyona ndawo imnyama inokwenzeka

Ukukhanya kunokubangela ukuba umgubo wengqolowa uhambe kakubi ngokukhawuleza, ngoko ke kubalulekile ukuwugcina kwindawo emnyama kakhulu. Ukuba awunayo i-pantry emnyama okanye ikhabhathi, cinga ngokugcina umgubo wakho kwibhegi yephepha ngaphakathi kwisitya esingangeni moya.

Jonga uBomi beShelf

Umgubo wengqolowa unobomi beshelufu obumalunga neenyanga ezi-6-8 ukuba ugcinwe kakuhle. Nangona kunjalo, kuhlala kuyingcinga elungileyo ukujonga umhla wokuphelelwa kwexesha kwingxowa yomgubo ngaphambi kokuba uyithenge. Oku kuya kukunika ingcamango yokuba ungalindela ukuba ihlale ixesha elingakanani.

Ubushushu beGumbi bugqwesile

Nangona kubalulekile ukugcina umgubo wakho upholile, awufuni ukuwugcina efrijini okanye efrijini. Oku kunokubangela ukujiya kwenzeke ngaphakathi kwesikhongozeli, nto leyo enokukhokelela ekukhuleni kokungunda. Ubushushu begumbi yeyona ndlela ilungileyo yokugcina umgubo wengqolowa.

Isishwankathelo, ukugcina ngokufanelekileyo umgubo wengqolowa:

• Khetha indawo epholileyo neyomileyo kude nelanga elithe ngqo
• Sebenzisa isikhongozeli esingangeni moya ukukhusela izinambuzane
• Khetha eyona ndawo imnyama kunokwenzeka
• Jonga umhla wokuphelelwa kunye nobomi beshelufu
• Gcina kwiqondo lokushisa

IiNdlela ezizezinye zomgubo: Xa Umgubo Wengqolowa Awuzukwenza Nje

Ngamanye amaxesha, unokukhangela indawo yomgubo ngesizathu esithile. Umzekelo, unokufuna i-gluten-free option okanye ufuna ukongeza iprofayili yencasa eyahlukileyo kwiimpahla zakho ezibhakiweyo. Nokuba siyintoni na isizathu, kukho indawo eninzi yomgubo okhoyo onokusebenza kunye nomgubo wengqolowa wesintu.

Izinto zoFlawa ezithatha indawo ziyafumaneka

Nazi ezinye zeendawo ezithandwayo zomgubo ezikhoyo:

• Umgubo we-almond: Lo mgubo uphezulu ngamafutha kunye neprotheyini kwaye usebenza kakuhle kwiiresiphi ezifuna umgubo okhanyayo, otyebileyo. Kwakhona lukhetho olukhulu kwabo balandela i-low-carb okanye i-paleo diet.
• Umgubo we-Buckwheat: Ngaphandle kwegama layo, i-buckwheat ayihambelani nengqolowa kwaye ngokwenene yimbewu. Inencasa ye-nutty kwaye isebenza kakuhle kwi-pancakes, i-waffles, kunye nezinye izinto ezibhakiweyo.
• Umgubo weRye: Lo mgubo unombala omnyama kunye nobunzulu obuxineneyo kunomgubo wengqolowa wesintu. Isebenza kakuhle kwisonka kunye nezinye iimpahla ezibhakiweyo ezifuna ukuthungwa kwentliziyo.
• Umgubo werayisi: Lo mgubo wenziwa ngerayisi egayiweyo kwaye uthande ukukhaphukhaphu kwaye utyebe kancinci kunomgubo wengqolowa wesintu. Lukhetho olukhulu kwabo bane-gluten sensitivities.
• Umgubo weCassava: Lo mgubo wenziwa ngengcambu yecassava kwaye unenkangeleko efana nomgubo wengqolowa. Lukhetho olukhulu kwabo bafuna i-gluten-free option.

Imizekelo yeRecipes ezithatha indawo yomgubo

Nazi ezinye iiresiphi ezisebenzisa indawo yomgubo:

• I-Almond Flour Chocolate Chip Cookies: Le recipe isebenzisa umgubo we-almond endaweni yomgubo wengqolowa yendabuko ye-flavour nutty kunye nenketho ye-gluten-free.
• I-Buckwheat Snickerdoodles: Le recipe isebenzisa umgubo we-buckwheat kwi-heartier texture kunye ne-flavour eyodwa.
• Isonka se-Rye: Le recipe isebenzisa umgubo we-rye kwi-denser, isonka somhlaba.
• Isonka se-cassava Molasses: Le recipe isebenzisa umgubo we-cassava kwinketho ye-gluten-free kunye ne-molasses ye-flavour ecebileyo.

Iingcamango zeNgcali

Ngokutsho kukaMarty Baldwin, ingcali yokubhaka kunye nombhali we "Baking Basics and Beyond," ezinye izinto ezithatha indawo yomgubo, ezifana nomgubo we-almond, zivame ukuba ngamanqatha amaninzi kwaye ziphantsi kwi-carbs kunomgubo wengqolowa wendabuko. Nangona kunjalo, uqaphela ukuba kubalulekile ukugcina engqondweni iprofayili ye-amino acid ye-placenta yomgubo, njengoko ezinye zinokuthi zingabikho kwi-gluten-free flours. UBlaine Moats, umpheki kunye nomnini weBrie Passano's Bakery, ucebisa ukuba kusetyenziswe umxube womgubo owahlukileyo ukuze ufumane ezona ziphumo zintle. Ukwaphawula ukuba ezinye izinto ezithatha indawo yomgubo, ezifana nomgubo wekhokhonathi, zinokuba netshokhwe xa zingasetyenziswanga kakuhle.

Ngaba ngokwenene umgubo wengqolowa ulungile kwiMpilo yakho?

Nangona umgubo ococekileyo ococekileyo usetyenziswa kakhulu kwimveliso yokutya, awuthathwa njengento efanelekileyo kwimpilo yakho njengomgubo wengqolowa. Ezinye zeziphumo ezibi zokusebenzisa umgubo ocoliweyo omhlophe ziquka:

• Amacandelo ahlutshiweyo: Inkqubo yokucoca isusa i-bran kunye ne-germ components ye-kernel yengqolowa, equkethe iivithamini ezibalulekileyo kunye neemaminerali.

• Isalathisi esiphezulu se-glycemic: Umgubo ococekileyo ococekileyo unomlinganiselo ophezulu we-glycemic index, oku kuthetha ukuba kunokubangela ukuba amanqanaba eshukela egazi aqhube.

• Ukunciphisa umxholo wefiber: Inkqubo yokucoca isusa umxholo wefiber wengqolowa yengqolowa, enokubangela ukuqunjelwa kunye neminye imiba yokugaya.

isiphelo

Ngoko ke unayo-yonke into ofuna ukuyazi malunga nomgubo wengqolowa. 

Umgubo wengqolowa sisithako esikhulu sokubhaka kwaye unezinto ezininzi ezintle. Ungayisebenzisa malunga nayo nantoni na, ukusuka kwisonka ukuya kumaqebengwana ukuya kumaqebengwana. Yindlela elungileyo yokufumana izondlo ezongezelelweyo kwisidlo sakho. 

Ngoko musa ukoyika ukuyilinga!

Jonga incwadi yethu entsha yokupheka

Iiresiphi zosapho zikaBitemybun ezinesicwangciso esipheleleyo sokutya kunye nesikhokelo seresiphi.

Yizame simahla nge Kindle Unlimited:

Funda simahla

UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.