Glutensiz Beslenmede Neler Yenir?
Glutensiz beslenme, glüten adı verilen proteini içermeyen gıdaları tercih ederek yapılan bir diyet şeklidir. Glüten, buğday, arpa, çavdar gibi bazı tahıllarda bulunur.
Glütensiz beslenmek isteyenler aşağıdaki gıdaları tüketebilir:
• Glütensiz tahıllar: Pirinç, mısır, quinoa, yulaf, amarant, darı, keten tohumu, kepekli pirinç vb.
• Glütensiz unlar: Badem unu, hindistan cevizi unu, pirinç unu, patates unu, mısır unu, mercimek unu vb.
• Sebzeler ve meyveler: Tüm sebzeler ve meyveler genellikle glutensizdir. Ancak, bazı hazır meyve suları, soslar ve soslar glütenden kaynaklanabilecek katkı maddeleri içerebilir.
• Etler ve balık: Tüm etler ve balıklar genellikle glutensizdir. Ancak, bazı işlenmiş etlerde ve marine edilmiş balıklarda glüten bazlı katkı maddeleri bulunabilir.
• Süt ürünleri: Süt, peynir, yoğurt, tereyağı, krem peyniri vb. glutensizdir.
• Kuruyemiş ve tohumlar: Fındık, badem, ceviz, kabak çekirdeği, ayçiçeği çekirdeği vb.
• Baklagiller: Bezelye, nohut, kuru fasulye, mercimek vb. glütensizdir.
Ancak, glütensiz ürünlerin bile bazıları glütenle kontamine olabilir. Bu nedenle, alışveriş yaparken ürün etiketlerini dikkatle okumak ve glüten içeren ürünlerden kaçınmak önemlidir.
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