Pambuyo pa Msuzi ndi Mbewu, Mbewu Zomwe Zimagwiritsidwa Ntchito Kwambiri
Tirigu ndi balere (ndipo nthawi zina rye) amapanga maziko a zinthu zambiri zamagulu, zomwe zimagulidwa ndi sitolo. Kotero pamene muchotsa izi - monga momwe mukufunira pamene mukutsata zakudya zopanda thanzi - mwakhala mukulephera malire.
Komabe, mwatsegulira nokha ku mwayi watsopano. Inde, mpunga ndi chimanga ndizowonjezereka, ndipo anthu ambiri omwe ali ndi matenda a leliac ndi mphamvu zowonongeka zomwe sizingatheke amadya chakudya chambiri chamitundu yonse.
Koma kuyendetsa kunja kwa mpunga ndi chimanga kuzinthu zina zokondweretsa - ngakhale zochepa kwambiri - tirigu ndi mbewu zachinyengo zili ndi mphoto zake. Njere zopanda pake zowonjezera zimapereka zokonda zosazolowereka zomwe zimakhala zosavuta kusiyana ndi mbewu za gluten. Komanso, ambiri ali ndi chitsulo komanso fiber.
Pano pali mndandanda wambewu zanga zosasangalatsa za gluten, kuphatikizapo malingaliro pa zomwe mungachite nawo.
Mitengo: Iron-Rich African Grain
Nyama inayamba ku Africa ndipo tsopano ikulima m'mayiko ambiri otentha ndi otentha padziko lonse lapansi. Ku US, makamaka amagwiritsidwa ntchito popereka chakudya, ngakhale kuti malo ake mu msika wa chakudya cha gluten akukula.
Nyama, yomwe imakonda chimanga chofewa, chokoma, chimagwiritsidwa ntchito pophatikizapo zosakaniza zopanda mafuta, kapena kuphika ndi madzi monga chimanga chowotcha . Kuphatikizidwa ndi mazira ndi madzi pang'ono, amapanga zikondamoyo zopanda ulemu. Amagwiritsidwanso ntchito mobwerezabwereza kuti asamwe mowa wopanda gluten . Mitengo imakhala yochuluka kwambiri komanso yachitsulo - hafu ya kapu ya ufa wothirira mafuta amapereka pafupifupi 25% ya zitsulo zanu za tsiku ndi tsiku, kuphatikizapo 6 magalamu a fiber.
Buckwheat: Amapezeka ku Hot, Cold Cereals
Ngakhale kuti dzina lopanda kuika, buckwheat sichigwirizana ndi tirigu ndipo ndi chifukwa chake sichimasuka. Si kwenikweni mbewu, mwina; mmalo mwake, izo zimatengedwa kuti ndi chipatso. Koma zikhalidwe zambiri zomwe zalima buckwheat zimagwiritsira ntchito monga nsomba m'malo mwake, kaŵirikaŵiri monga chimanga chozizira kapena chosasuta cha gluten .
Ndipotu, "kasha" ndizowotchera zokoma (koma musaganize kuti tirigu wotchedwa "kasha" ndi onse omwe alibe gluten, chifukwa muli zambiri zowonjezera ). Gawo la kapu la buckwheat groats lili ndi magalamu 6 a mitsempha, kuphatikizapo 12% ya ndalama zanu zowonjezera komanso chitsulo cha calcium.
Tapioca: Osati Pudding Yanu Mayi Wanu
Ambiri aife timadziwa tapioca kuchokera pamapopioca pudding (omwe ndimakonda kwenikweni). Koma pamene amagwiritsidwa ntchito mu zakudya zopanda thanzi, tapioca - starch omwe amachokera muzu wa chomera - amagwiritsa ntchito zambiri kuposa mchere basi.
Kuphatikizidwa ndi ufa wa msuzi ndi mpunga, ufa wa tapioca ukhoza kutulutsa zinthu zosavuta, zosaoneka bwino zopangira zakudya zosasuka, chifukwa chake mumachiwona ngati chogwiritsidwa ntchito mumasakani ambiri. Mukhozanso kuigwiritsa ntchito kupanga makope a gluten. Gawo la tapioca (mu pepala mawonekedwe) ndi lopanda mafuta ndipo pafupifupi mapuloteni - ndizopangidwa ndi mavitamini oyera, ndipo ali ndi mitsempha yaing'ono (yomwe ndi chifukwa chake imapangitsa kuti thupi likhale labwino).
Quinoa: Kummwera-Kumtunda Mphuno-Mbewu
Quinoa imayimira nthano zina-zowonongeka - ndizogwirizana kwambiri ndi sipinachi ndi beets kusiyana ndi mbewu za tirigu. Pafupifupi zaka 10 zapitazo, zikukula chifukwa chodziwika kwambiri chifukwa cha malonda a makampani awiri kapena awiri omwe amagulitsira malonda a quinoa ndi quinoa.
Ma quinoa akuluakulu amafunika kukonzedwa kuti achotse chophimba chake chowawa. Amagwiritsidwa ntchito motere ndikuphika m'madzi monga oatmeal, amapanga zabwino, kudya nutty pang'ono. Inunso mungagwiritse ntchito ufa wa quinoa kuti mupange chipatso chokhazikika. Quinoa imachokera ku mapiri a Andes ndipo imakula bwino pamtunda wapamwamba, ogawana ambiri a quinoa amalandira mbewu zawo ku South America. Quinoa ndi gwero lalikulu la mapuloteni omwe ali ndi zomera - 10 magalamu mu kapu ya chikho - komanso ali ndi zitsulo zambiri ndi omega-3 ndi -6 mafuta acids.
Amaranth: Ikani Iko Monga Mapikoni
Mwachidziwitso, amaranth ndi therere, osati tirigu. Koma izi sizinalepheretse anthu akale ku America ndi Asia kugwiritsa ntchito mbewu za mbeu ngati mbewu ya tirigu (kuti mukhale abwino, mukhoza kudya masambawo).
N'zotheka kuwonetsa amaranth kwambiri ngati mapulogalamu; ku Mexico, mipando ya amaranth yomwe imadziwika bwino ngati alegrias ndi yofala kwambiri. Amaranth ndi gwero lachitsulo lopanda tirigu lachitsulo - theka chikho chili ndi zoposa 40% zazitsulo zanu za tsiku ndi tsiku. Lili ndi calcium, magnesium ndi fiber zambiri, kuphatikizapo 13 magalamu a mapuloteni.