Kuna da sha'awar ma'ana kek . Hakanan kuna da alerji na alkama. Duk da yake yana iya zama ƙalubale don samun marar alkama gari a babban kanti sau ɗaya, abu mai wahala yanzu shine zaɓin wanda za'a saya. Akwai a ku na zaɓuɓɓuka daban-daban don bincika kwanakin nan, amma wasu ne kawai za su ba ku sakamakon da kuke nema. Anan akwai tara daga cikin mafi kyawun fulawa marasa alkama da zaku iya siya don kek, kukis, burodi da duk abin da ke tsakanin.
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Menene Gluten-Free Gari?
Ana iya yin gari marar Gluten daga hatsi iri-iri, sitaci da goro. Ba shi da alkama, wanda shine abin da ke ba da daidaitaccen gari na alkama. Abin da ya rage a wannan shi ne alkama yana ba da tsari, taunawa da laushi ga kayan gasa. Lokacin da aka ƙara ruwa zuwa gari na alkama, sunadaran da ke cikin alkama suna rayuwa kuma suna haɗuwa da juna (wannan shine gluten!). Da zarar rigar gari ya hadu da yisti-ko yisti ne, baking soda ko baking foda-gluten yana kama da carbon dioxide mai kumfa wanda yisti ke samarwa, wanda shine yadda gasa ya tashi.
Don haka, ta yaya fulawa maras yisti ke yi ba tare da alkama ba? A ƙarshen rana, babu wanda zai iya kwafin rubutun daidaitaccen gari daidai. Amma da yawan gasa da shi kuma bibiyar ci gaban ku , yadda za ku kusanci yin maimaita abubuwan da kuka fi so. Kayayyakin da aka gasa ba tare da Gluten ba sun kasance sun fi naman da suka gabace su na alkama, don haka yawancin fulawa da ba su da alkama sun ƙunshi xanthan danko, mai ɗaure wanda ke taimakawa batters da kullu su kasance tare. Xanthan danko kuma yana taimakawa kwaikwayi tauna sa hannun gluten.
Wani muhimmin bayanin kula: Duk gari yana da wani mataki na mai shi a cikin wanda zai tafi rancid a kan lokaci, amma gluten-free flours sukan yi tafi sharri da sauri fiye da garin alkama. Don haka, saya jaka mai girman gaske dangane da yadda akai-akai za ku yi amfani da gari, kuma tabbatar da adana shi bisa ga umarnin kunshin-ba duk fulawa na GF ba su da kwanciyar hankali.
bitamin e capsules don ci gaban gashi
Walmart/Baya: Hotunan Rawin Tanpin/EyeEm/Getty1. King Arthur Baking Company Ba Gluten-Free All-Purpose Flour
Mafi kyawun girke-girke marasa gluten
Ba abin mamaki ba ne cewa wannan alamar ta kasance a saman jerinmu, kamar yadda aka fi so ba kawai don samfurori masu daraja ba, har ma da albarkatun gasa mara iyaka da ilmi. Wannan zaɓin da ba GMO ba, wanda aka yi daga cakuda gari na shinkafa, sitaci tapioca da sitaci dankalin turawa, yana da kyau ga duk wani girke-girke da ke kira musamman ga gari marar yisti, har ma da waɗanda suka haɗa da yisti. Tun da yake ba shi da ɗaure xanthan danko, ba ya yin babban 1: 1 maimakon alkama na gari, don haka ya fi dacewa ga girke-girke wanda ya riga ya kira ga gari marar yisti. (Don musanya gari na yau da kullun a girke-girke, Ma'aunin Sarki Arthur don Auna Gluten-Free Flour shine mafi kyawun zabi.)
Amazon/Baya: Rawin Tanpin/EyeEm/Hotunan Getty 2. Bob's Red Mill Gluten-Free Baking fulawa 1-zuwa 1
Mafi kyau ga maye gurbin
Idan girke-girke da kuka fi so ya kira gari mai amfani duka kuma kuna son sanya shi mara amfani, kada ku duba fiye da Bob's 1-to-1. An tsara shi don maye gurbin gari na alkama a kowane girke-girke, daga brownies zuwa muffins ku kukis. Yana da gauraya na garin fulawar shinkafa mai zaki, da garin shinkafa mai launin ruwan kasa baki daya, garin sorghum gabaki daya, garin tapioca da sitaci dankalin turawa, da xanthan danko. Don haka, ba za ku buƙaci yin tweaks ko ƙara wani ƙarin kayan abinci don gasa abubuwan da kuka fi so ba. Ko da ya fi kyau, ana yin fulawa ne a cikin kayan aikin da ba shi da alkama kuma kowane tsari ana gwada shi don tabbatar da cewa ba shi da alkama.
Amazon/Baya: Rawin Tanpin/EyeEm/Hotunan Getty 3. Garin Shinkafar Brown ta Anthony
Mafi kyawun dafa abinci
Garin shinkafa na Brown babban zaɓi ne saboda yana da ɗan ɗanɗano da haske sosai. Dandaninta mai laushi ne, sabanin wasu hanyoyin (ahem, garin kwakwa). Anthony's kuma ba GMO ba ne kuma an yi shi daga dutse-ƙasa, shinkafa mai launin ruwan matsakaici. Ƙarancin furotin na gari na shinkafa yana nufin cewa ba ya samar da sakamako mafi kyau a cikin kayan da aka gasa, saboda ba zai riƙe kullu tare da sauran zaɓuɓɓuka ba. Idan kuna son amfani da garin shinkafa don yin gasa, haɗa shi tare da sauran fulawa marasa amfani waɗanda zasu iya taimakawa tsarin. Da kanta, garin shinkafa yana da kyau a matsayin mai kauri don miya, miya da stews da kuma yadda ake ɗebo nama don soya ko yin. noodles , kodayake masu bitar Anthony kuma sun ce yana da ban mamaki ga pancakes. Tabbatar da kantin sayar da a cikin firij na tsawon watanni biyar ko kuma a cikin injin daskarewa har zuwa shekara guda.
Amazon/Baya: Rawin Tanpin/EyeEm/Hotunan Getty 4. Krusteaz Gluten-Free Duk-Manufa Gari
Mafi kyawun ƙima
Idan kun kasance sababbi ga yin burodi marar yisti kuma ba ku so ku tashi tsaye daga ƙofar, ba za ku iya doke ƙimar farashin Krusteaz ba. A 13 cents a kowace oza, wannan nau'in gauraye na gari mai dawa gabaɗaya, garin shinkafa mai launin ruwan kasa, garin gero gabaɗaya da xanthan danko an ƙera shi don maye gurbin garin alkama daidai gwargwado. Yi amfani da shi don gasa kukis, burodi, rolls, pancakes, launin ruwan kasa da kuma bayan.
Amazon/Baya: Rawin Tanpin/EyeEm/Hotunan Getty 5. Garin Rogo na Otto's Naturals
Mafi kyau ga brownies, kukis da kek
An yi shi daga tushen yucca, fulawar rogo abu ne mai santsi, mai laushi wanda yayi kama da garin tapioca. Yana da ɗanɗano mai ɗanɗano da ƙasa amma yana ɗanɗanon tsaka tsaki idan aka gasa. Otto's Natural ba ya ƙara wani gari zuwa gaurayawa ko dai - kawai tushen yucca ba na GMO ba ne. Domin garin rogo yana shan ruwa fiye da garin alkama, yana da kyau a gasa abinci mai yawa kamar kukis, da wuri da launin ruwan kasa maimakon yisti kamar burodi ko donuts. Hakanan zaka iya amfani da shi don ɓawon burodi, burodi ko taliya, tun da waɗannan ba sa buƙatar ɗagawa da yawa.
Amazon/Baya: Rawin Tanpin/EyeEm/Hotunan Getty 6. Terrasoul Superfoods Organic Almond Flour
Mafi kyawun almond gari
Idan ba ku da alerji na goro, almond gari tabbas ya cancanci gwadawa. Yana ba da haɓakar furotin da fiber ga kowane girke-girke, ƙari yana da ɗanɗano mai kyau na tsaka tsaki wanda ya sa ya zama mai girma. An yi garin almond na Terrasoul daga almonds na Mutanen Espanya mara kyau kuma yana da kyakkyawan rubutu. Har ila yau, ba shi da ragowar sinadarai, kamar propylene oxide, wanda ya zama ruwan dare a cikin sauran almonds. Duk da yake ba za ku iya musanya shi ɗaya ɗaya don garin alkama ba, ƙara ƙarin gari fiye da abin da ake kira a cikin girke-girke zai iya taimaka muku samun batter ko kullu. Hakanan zaka iya amfani da xanthan danko, farin kwai ko psyllium husk foda don cimma nau'in rubutu mai ƙarfi. Yi amfani da garin almond don yin kukis, pancakes, burodi mai sauri da sauran kayan gasa. (Idan baku yi aure da amfani da almond ba, Blue Diamond shi ne kuma m zabi da ton na tabbatacce abokin ciniki reviews.)
Amazon/Baya: Rawin Tanpin/EyeEm/Hotunan Getty 7. Viva Naturals Garin Kwakwa Kwakwa
Mafi kyawun garin kwakwa
Garin kwakwa yana da ɗanɗano daban-daban wanda zai shiga cikin duk abin da kuka yi da shi. Don haka, yi amfani da shi a cikin girke-girke waɗanda suka riga sun kira kwakwa ko girke-girke waɗanda za su amfana daga dandano, kamar macarons ko kukis ɗin cakulan cakulan. Garin kwakwa kuma yana da kyau ga tortillas, pancakes da guntu. Viva Naturals ya ba da shawarar maye gurbin & frac14; kofi na garin kwakwa da kwai daya a kowace kofin alkama (protein daga kwai zai taimaka a sashen tsarin). Garin kwakwa kuma yana da mafi tsawon rayuwa na kusan dukkanin fulawa marasa alkama. Za a ajiye shi a cikin firiji har tsawon shekara guda - kawai kar a adana shi a cikin kantin kayan abinci saboda ba shi da kwanciyar hankali.
Amazon/Baya: Rawin Tanpin/EyeEm/Hotunan Getty 8. Arrowhead Mills Organic Buckwheat Flour
Mafi kyawun gari maras alkama
Ba wai kawai buckwheat shine babban tushen furotin da fiber ba, amma kuma yana da ban mamaki na gina jiki, dandano na ƙasa wanda zai iya inganta girke-girke na crackers, soba noodles, pancakes, gurasa mai laushi har ma da biredi da muffin (kayan da aka toya za su iya amfana da haɗa shi da wani gari, kamar hatsi ko shinkafa). Wannan gari na buckwheat na musamman yana ɗaukar gram 30 na dukan hatsi a cikin kowane & frac14; kofin. Haɗa shi da sinadaran da za su dace da ɗanɗanon sa, kamar cakulan duhu, gasasshen goro ko namomin kaza. (PS. Arrowhead Mills garin gero yana da karin hatsi mai yawa a gram 35 a kowace hidima.)
Amazon/Baya: Rawin Tanpin/EyeEm/Hotunan Getty 9. Namaste Foods Garin Sorghum Organic
Mafi yawan fulawa marar gina jiki
An yi shi daga sorghum, tsohuwar hatsi wadda ta fi alkama girma a cikin furotin da fiber. Akwai gram 4 na furotin da gram 3 na fiber a cikin kowane & frac14; kofin Namaste Foods na sorghum gari, tare da na yau da kullum AP gari na 3 grams na gina jiki da & frac12; gram na fiber. Sorghum kuma yana da wadataccen ƙarfe a cikin ƙarfe, yana alfahari da kashi 8 na adadin da aka ba da shawarar yau da kullun a kowace sayayya. Yana da kyau ga Pizza ɓawon burodi da burodin da za su amfana da ɗanɗanon sa na ƙasa. Kamar amaranth da garin oat, ana iya adana garin sorghum a cikin firiji ko kayan abinci . A cikin zafin jiki, zai adana kusan watanni biyu - a daskare shi don ninka tsawon rayuwar sa.
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