Kunze kweRizi uye Chigoro, Zviyo Zvine Zvakawanda Zvishandiso
Gorosi nebhari (uye dzimwe nguva rye) inoumba nheyo dzezviyo zvakawanda-zvekugadzirwa kwezvinhu, zvose zvakagadzirirwa uye zvekutengesa. Saka kana iwe ukabvisa izvi - sezvaunofanirwa kana uchitevera kudya kwe-gluten-iwe wakaisa zvimwe zvakakosha zvikuru zvisingabviri.
Zvisinei, iwe wakazvizarurawo kune mamwe maitiro matsva. Hungu, mupunga uye zviyo zvinokonzerwa ne-gluten, uye vanhu vakawanda vane chirwere chechiliac uye vasina-celiac gluten senzwika vanodya zviyero zvakawanda zvezviyo zvose, nenzira dzakasiyana-siyana.
Asi kuendesa kunze kwejisi uye chibage kune zvimwe zvinonakidza - kunyange zvisingazivikanwi - zviyo uye mazai ane pseudo-mbeu ane mibayiro yayo. Mbeu dzisingabhadhari dzisina kuwanikwa dzinopa zvido zvisingawanzo nyore nyore kudarika izvo zvekudya zve gluten. Uyezve, vazhinji vakakwirira mune iron uye fiber.
Heino urongwa hwehuwandu hwandinoda huri-gluten, pamwe nemamwe mazano pane zvaunogona kuita navo.
Mafuta: Iron-Rich African Grain
Maori anobva muAfrica uye iye zvino anodyarwa munyika dzakawanda dzinopisa uye dzinotyisa pasi rose. MuAmerica, inonyanya kushandiswa kudyidzana kwemhuka, kunyange zvazvo nzvimbo yayo mumusika wekudya usina gluten iri kukura.
Mafuta, anonakidza sezvakaita unyoro kwazvo, chibage chinotapira, anoshanda zvakanaka sechinhu chinokonzera kusanganiswa kweguten-kusina kushandiswa, kana kubikwa nemvura semhepo inopisa . Yakasanganiswa mazai nemvura shomanana, inoita yakanaka (uye yakakurumidza) gwende dzisina guten. Inowanzoshandiswa kushandura bheri risina gluten . Miti yakareba mune iron uye fiber - hafu yekapu yehuse-hura hwehupura hwehutu hunopa anenge 25% yezvigadziro zvako zvezuva nezuva, pamwe nemagiramu e-fiber.
Buckwheat: Popular in Hot, Cold Cereals
Pasinei nezita rekusiya-zita, buckwheat haina kufananidzwa negorosi uye naizvozvo haina gluten-isina. Chaizvoizvo haisi yezviyo, kana; panzvimbo pacho, inotorwa sechibereko. Asi tsika dzakawanda dzakarimisa buckwheat dzinoshandisa iyo sechinzvimbo chezviyo, kakawanda sechitsva kana chinotonhora chisina -futi .
Izvozvi, "kasha" inonyatsove yakabikwa zvakagadzirwa zveghakheheat (asi iwe haufaniri kufunga kuti zviyo zvinonzi "kasha" zvose hazvina guteni, sezvo zvakawanda zvine gluten zvinoshandiswa ). Half cup of buckwheat groats inenge magiramu 6 e-fiber, pamwe ne12% yemari yako yaunoda inoshandiswa uye mutsara we calcium.
Tapioca: Kwete Pudding Yamai Vako chete
Vakawanda vedu tinoziva tapioca kubva pamuchero tapioca pudding (izvo ini chaizvoizvo ndinoda chaizvo). Asi kana inoshandiswa mukudya kusina-gluten, tapioca - starch yakabviswa kubva mumudziro wekassava - ine zvakawanda zvinoshandiswa kupfuura kungoita dessert.
Yakasanganiswa nemafuta nemafuta ejisi, furapi ya tapioca inogona kushanda kuti ipe svondo, zvishoma zvisinganyatsogadziriswa zvezvinhu zvisina kuvekwa zvakagadzirwa ne gluten, ndicho chikonzero unozviona sechinhu chinosanganisa mumisanganiswa yakawanda. Iwe unogonawo kuishandisa kuita makemikisi asina-gluten. Hafu mukombe we tapioca (mune pearl fomu) haina mafuta uye inenge isina mapurotini-isina zvakachena carbohydrate, uye ine zvinyorwa zvishoma (zvichida nei zvichipa hutu hwakanaka hwakadaro muzvinhu zvakabikwa).
Quinoa: High-Altitude Pseudo-Mbeu
Quinoa inomiririra imwe nheyo-yezviyo - inonyanya kufanana zvikuru nesipinashi uye bheet kupfuura zvinomera zvezviyo. Inenge isingazivikanwi makore gumi apfuura, yakakura pakuzivikanwa zvikuru pamusana pemabasa ekutengesera kwekambani imwe kana maviri inotengesa zvigadzirwa zvequinoa uye quinoa-based based.
Raino quinoa inofanira kuongororwa kuti ibvise kubvarura kwayo-kunonaka. Yakarongwa nenzira iyi uye yakabikwa zvakakwana mumvura seyatmeal, inoita zvakanaka, zvishoma-nutin-inonaka inotyisa inotyisa. Iwewo unogona kushandisa furawa ye quinoa kuti uite flatbread inofadza. Quinoa yakatanga mumakomo e Andes uye inokura zvakanaka panzvimbo yakakwirira, saka vazhinji vanoparadzira quinoa vanowana zvirimwa zvavo kubva kuSouth America. Quinoa inobva mumapurotini anogadzira-10 gramu muhafu yekapu - uye inewo majenya ematare uye omega-3 uye -6 mafuta acids.
Amaranth: Pop It Like Popcorn
Zvechokwadi, amaranth imiriwo, kwete yezviyo. Asi izvi hazvina kukanganisa vanhu vekare muAmerica neAsia kubva kushandisa mbeu yemiriwo sezviyo zvezviyo (kuti zvive zvakanaka, iwe unogona kudya mashizha pamwe chete).
Zvinokonzerwa nekugurisa amaranth zvakadai semapukoni; muMexico, mazariro echitapira anokonzerwa nemaranth anozivikanwa seAlegrias akajairika. Amaranth ndiyo yakanakisisa yeguten-isina gorosi gorosi resimbi - hafu yekapu inowedzera zvinopfuura 40% zvezvigadziro zvako zvezuva nezuva. Iyo inewo yakawanda ye calcium, magnesium uye fiber, pamwe chete ne13 gramu eprotini.