Sakanidza uye fambisa mapuroteni uye fiber kuitira kuti iwe unotanga mangwanani
Uri kutarisira kudya mhuka yakagadzirwa-gluten isina humwe mangwanani oga oga here? Nyanzvi dzinyanzvi dzinokurudzira kuti uwane chirwere chine utano hweproteine uye fiber. Uku kusanganiswa kuchakubatsira kuti unzwe wakakwana kusvikira masikati uye zvingakudzivirira kuti usapinda pane chimwe chinhu chisina utano.
Asi mapuroteni uye fiber zvinowedzera muzvokudya, kwete zvokudya izvo pachavo. Ndezvipi zvaungadya zvinokwana mapuroteni ane hutano uye fiber asi wakachengeteka pane zvokudya zvisingabhadhari?
Nenzira yakanaka, une matani ezvasarudzo. Somuenzaniso, rimwe rekudya rave nyore nyore rine mafuta-asina majeti yogurt (nokuda kwemapuroteni) akavhenganiswa nemichero saladhi uye pasi firk mbeu (for fiber). Onai zvimwe zvisarudzo zvaungaita.
Kurumidza uye Utano Hwakanaka Hwakagadzirwa neG Gluten
Ndezvipi zvinowanzoita gluten-isina, yakakura fiber ? Chokutanga, ziva kuti fiber inobva kumiti yemichero inosanganisira mbeu, mbeu, marimu, michero, nemiriwo, kwete mhuka dzemhuka dzakadai sedyama, mazai, kana mukaka. Zvisinei, iwe uchada kutsika mbeu dzine gluten. Shandisa mazano aya kusanganisa nekufananidza mapuroteni uye fiber kwekudya kwekudya kusina guten:
- Mbeu yose inotonhora kana inotonhora : Izvi zvinosanganisira gluten-free oatmeal . Mbeu ndiyo yekudya kwekudya kwekudya kwemafuro evanhu vakawanda, uye marudzi mazhinji ezvokudya zvekudya kwekudya kwemanheru, kusanganisira zvimwe zvingasarudzwa, hazvina maturo. Ingotarisa zvakagadzirwa neshuga sezviyo zvinogona kutakurwa neshuga.
- Mufinini-asina mahwanda kana chingwa chakagadzirwa nemafuta akazara : Hongu, unogona kuwana marutini ezvokudya asina marutini uye marudzi akakura mbeu dzose. Mufini anogona kugadzira kudya kwekudya kwakanaka-somuenzaniso, Udi's Gluten-Free Harvest Crunch Muffin (inowanika mujiji yefriji) ine magiramu mana e fiber pa muffin.
- Gututin-isina mahwendefa-zviyo zvakasvibirira: Haasi yose yakasviba yakasviba yakasviba ine zvinyorwa zvinokosha, vamwe vanozviita.
- Bagelen-isina bhandi nekisiki cheese: Sezvo nemafuta echando, kwete ose ane guten-asina mahwendefa akakwana, saka chengeta iyo mavara.
- Mutsva chibereko chese kana muchero wehudhi: Zvakakodzera, unofanira kufambidzana izvi neprotheni, zvakadai sega-fat yogurt, kana iwe unogona kunzwa uine nzara zvakare nokukurumidza.
- Gumusiya isina gumisi nemafuta matsva mutsva, kana saradhi yakakura nehuku yakakodzwa: Izvi zvinogona kutarisa sekusarudzwa kusinganzwisisiki kwekudya kwemafuro, asi kana iwe ukagona kutapfuura izvozvo, zvichakupa zvose fiber (mumiriwo) uye mapuroteni (in iyo hummus kana chicken). Izvi zvinogona kuita kutanga kukuru mangwanani ako.
- Smoothies: Farira ivo vakaita nemichero yakazara uye yogurt. Add kare for a smoothie green healthy.
Gluten-Free Protein Zvinyorwa Zvokudya Zvokudya Zvokudya
Kune zvakawanda zvehutano, yakakwirira-protein, gluten-isina kudya mangwanani ekufungidzira. Heano pane vashoma vanofarira:
- Peanut butter (kana chimwe chimiro chinonzi nut butter ) : Farira nayo pamitiwo mitsva kana chingwa-chipfu chisina chingwa.
- Mazai: Ngwarirai kuti vanogadzirwa sei kana musingazvigadziri iwe pachako, sezvo iwe unopinda mumatambudziko e- gluten ekuputika kwemazai nemazai .
- Yugutin-isina yogar : Zvakakodzera, iyananise nemimwe michero itsva kana granola isina gluten . Ngwarira yogurts ne shuga yakawedzerwa-zviri nani kutanga newaini yogurt uye kuwedzera yako sweetener mumhando yemichero itsva.
- Nyama kana hove: Unogona kunakidzwa nebhetoni isina -gluten , masikisi asina guten , uye gluten-isina ham marands.
- Misi kana chezi: Zvishoma zvishoma zvinogona kupa mapuroteni akakwana kuti avhare nzara kwechinguva. Umukaka wakaoma hauna guteni , uye chesesi dzakawanda dzakachengeteka pane kudya kweguten .
- Kana iwe mose muri vaviri-gluten-musina uye zvinomera kana vegan: Muchawana zvakaoma kuwana mapuroteni akakwana. Zvichienderana nekutenda kwako, zvigadzirwa zve soya zvakadai se tofu uye soy-based cheese uye dzimwe nzira dzenyama zvinogona kuwanika mune zvinyorwa zvisina kusarudzwa. Edzawo kutsvaga mbeu yose, quinoa, marimu, uye mbeu dzinopa mapuroteni pane zvokudya zveguten-pasina uye zvinodhaka kana zvekudya .
A Mashomanana Mazano Okupedzisira
Zvose zvemashoko aya zvinogona kusanganiswa uye zvakafananidzirwa nekuda kwekudya kwako kwozorora. Ingoedza kuve nechokwadi kuti unowana fiber uye mamwe mapuroteni zuva rimwe nerimwe.
Nokuwedzera kwekuwedzera kwehutano hwakanaka, edza kuwedzera mutsva-pasi pasi firk mbeu kumunda wako, yogurt, kana smoothie.
Firak mbeu inosanganisira fiber uye mapuroteni. Mbeu dzeChia imwe imwe nzvimbo yakanaka.
Kana iwe uri kumhanya uye usingakwanisi kutarisira chingwa chamangwanani chakakwana, edza kuchitsemura muzvikamu zvisina kufanana-zvakafanana. Semuenzaniso, unogona kudya jira rakaoma pamba (nokuda kweprotini) uye apuro uye zvishoma zvepecans kana kuti walnuts (ye fiber) mangwanani.