8 osakhala tirigu njira zochepetsera zakudya zanu
Malangizo abwino omwe amathandiza kuti zakudya zowonjezera zikhale zowonjezereka ndikudyetsa mbewu zonse zathanzi. Koma bwanji ngati muli ndi matenda a celeac kapena osakanizika omwe amachititsa kuti mukhale ndi mphamvu zowonongeka komanso kuti mukuyenera kusiya nyemba zomwe zili ndi gluten? Pali mitundu yambiri ya tirigu yamagulu pamsika, koma kawirikawiri samapereka mankhwala ambirimbiri.
Ichi si vuto. Pali zakudya zina zamtundu wambiri zomwe mungasankhe-makamaka ndiwo zamasamba ndi nyemba zomwe zimaperekanso zina zowonjezera zakudya. Academy of Nutrition and Dietetics akuti amayi ayenera kupeza magalamu 25 a fiber tsiku lililonse ndipo amuna ayenera kupeza magalamu 38. Nazi zakudya 8 zomwe zimakuthandizani kuti mupeze zakudya zamtunduwu zomwe mumazidya ngati mulibe gluteni.
1 - nyemba ndi nyemba
Mitundu yambiri ya nyemba imatulutsidwa ndi fiber. Chikho chimodzi cha nyemba zakuda, nyemba za pinto, kapena nyemba za impso zimapereka pafupi magalamu 20. Ma nyemba a Garbanzo (omwe amadziwikanso ndi nkhuku) ali ndi magalamu 12 pa kapu, pamene nandolo zowonjezera zili ndi makilogalamu khumi ndi atatu. Lentils, nyemba za lima, ndi nyemba za mafuta zimakhala ndi theka la fiber kapena zocheperapo ndi zidzukulu zawo.
Pali njira imodzi yokha yomwe imayambira: Mbeu za nyemba zimayendetsedwa ndi mbewu za tirigu, kuwonetsetsa nyemba kuti zisapangidwe zisanatengedwe. Ngati inu mukupeza nyemba zimakupangitsani inu kudwala, kuipitsidwa kwa-gluten kungakhale chifukwa.
2 - Leafy Greens
Mdima wambiri kapena wophika, masamba obiriwira monga sipinachi, kale, masamba a mpiru, ndi maluwa a collard ndiwo magetsi akuluakulu. Masamba otembenuza ali ndi magalamu 5.5 pa kapu. Mudzapeza mlingo wathanzi wa beta-carotene, umene thupi limatembenukira ku vitamini A, kuphatikizapo masamba mu zakudya zanu. Pano pali nsonga: Mdima wandiweyani, kwambiri beta-carotene. A
3 - kokonati
Chikho cha kokonati chokhala ndi kansalu kamene kamakhala ndi magalamu asanu ndi awiri a mitsempha, kotero kuwaza kokonati kosakoma mtima, kunena kuti, saladi ya zipatso idzakuthandizani kwambiri kuti mupange zakudya zamtundu uliwonse. Ngati simukukonda kwambiri kokonati, yesetsani kuphika ndi ufa wa kokonati: theka la kapu lili ndi pafupifupi 30 gm ya fiber.
4 - Mbewu
Mukhoza kuona chimanga monga masamba, koma kwenikweni, ndi tirigu wolemera kwambiri. Ndipo ngakhale chimanga chili ndi gluteni, si mtundu womwewo umene uli owopsa kwa anthu omwe ali ndi matenda a chililiyumu kapena kutengeka kwa gluten. Ngati mudya pa khola, mupeza makilogalamu 5 a fiber pa khutu la chimanga. Chikho cha chimanga chotsinjika chiri pafupi makilogalamu 12.
5 - Artichokes
Zingatenge pang'ono ntchito kuti idye titukiti-masamba ambiri musanafike pamtima. Koma mutatha kuchita izi, mwakhala mukudula pafupifupi 5 magalamu a fiber. Inde, pali njira yosavuta: Gulani mitima ya atitchoku. Kadzong'ono kakang'ono mu saladi kamatithandiza kuti tizilombo toyambitsa matenda tiziyenda ndi magalamu 7 kapena 8.
Zambiri
6 - Broccoli
Mphuno imodzi ya veggie yodalirikayi imapereka pansi pa magalamu 4 a fiber; kapu ya broccoli yophika imalowa mkati pafupifupi makilogalamu 10 a fiber. Kotero njira iliyonse yomwe mumasankhira inu mutha kukonza zowonongeka. Monga bonasi, broccoli ndi mphamvu yogwiritsira ntchito zakudya, yodzaza ndi mavitamini A ndi C, masewera, ndi zina zambiri.
7 - Nsomba ndi zokoma
Mitambo si yofanana ndi mbatata. Zomera ziwiri zimachokera ku zomera zosagwirizana. Khungu la amamu limawoneka ngati makungwa a mtengo, ndipo mkati mwake ndi nyenyezi kuposa mbatata, koma mungathe kuzigwiritsa ntchito pamaphikidwe ambiri. Musadye yamayi yaiwisi; iwo ali poizoni osaphika. Pali makilogalamu 6 a fiber mu kapu ya mama yamphongo ndi magalamu 4 a mchere womwe umakhala wofanana ndi mbatata.
Zambiri
8 - Msuzi Wa Brown kapena Mpunga Wakutchire
Mchele woyera amakhala ndi mitsempha yaying'ono, koma mpunga wofiira ndi mpunga wakuthengo amakhala pafupifupi 3.5 magalamu pa chikho. Ndipo mtundu uliwonse umene uli mkati, mpunga ndi wopanda gluten. Chinthu chimodzi chotheka ndi mpunga umene umasakanikirana ndi mpunga, kotero onetsetsani kuti mukuwerenga malemba mosamala musanagule imodzi mwa izi. Gulu la mpunga wopanda mphukira ndi njira ina yowonjezeretsa mpunga kuchokera ku mpunga: Ubongo wa mpunga uli ndi magalamu 18 a fiber pa kapu ndipo ukhoza kuwawaza pa ufa ndi kuwonjezeredwa mu mufini ndi zina zotengedwa.
Zambiri
9 - Mawu ochokera
Ngati mudya zakudya zabwino kwambiri ndikusankha zakudya zomwe zili ndi zida zambiri, mukhoza kupeza zokwanira. Komabe, ambiri a ife tingakhale ovuta, makamaka ngati tilibe nthawi yophika chakudya chilichonse. Zoona zake n'zakuti, anthu ambiri a ku America amapeza pafupifupi theka la chakudya choyenera tsiku lililonse.
Ngati mwawonjezera zowonjezereka zamagetsi tsiku ndi tsiku ndikupeza kuti simunakwaniritse zolinga zanu, mungathe kulingalira zowonjezerapo zowonjezereka. Izi zowonjezerako zingakuthandizeni kuti muzitha kusunga mipata masiku omwe simungathe kudya nyemba zokwanira, mbewu zopanda thanzi, komanso masamba apamwamba.
> Chitsime:
> Wild D et al. Umboni Waukulu wa Shuga, ndi Fiber Fiber ndi Mineral Entake, mu Gluten-Free Zakudya. Mankhwala Osokoneza Bwino ndi Opaleshoni. 2010 Aug, 32 (4): 573-81.