10 Hutano Nzira dzekutsiva Yakajairika Gorosi Chingwa

Zvemukati

• 1. Oopsie Chingwa
• 2. Ezekieri Chingwa
• 3. Chibage Tortillas
• 4. Rye Chingwa
• 5. Lettuce nemashizha emashizha
• 6. Mbatatisi nezvinotapira
• 7. Butternut Squash kana Sweet Potato Chingwa cheFafura
• 8. Cauliflower Chingwa kana Pizza Crust
• 9. Mazai
• 10. Sourdough Chingwa
• Tora Meseji Yekumba

Kune vanhu vazhinji, chingwa chegorosi chikafu chikuru.

Nekudaro, huwandu hwakawanda hwezvingwa zvinotengeswa nhasi zvinogadzirwa negorosi rakanatswa, iro rakabviswa fiber yakawanda uye zvinovaka muviri.

Iyo inogona zvakare kukonzera hombe spike muropa shuga uye inotungamira kune yakawedzera koriori yekudyiwa (,,).

Mhando dzakawanda dzinogadzirwa kuti dzakagadzirwa kubva "gorosi" rose, asi zvakadaro zvine zviyo zvakanyanya zvakapwanywa.

Kune zvakare vanhu vazhinji vasingashiviriri kune gluten, protein mune gorosi. Izvi zvinosanganisira vanhu vane chirwere chechiliac uye kunzwisisika kweguteni (,).

Gorosi zvakare rakakwirira mumaketani mapfupi-cheni anonzi FODMAPs, ayo anokonzeresa kugaya kwekudya muvanhu vazhinji.

Kunyangwe vanhu vazhinji vachiri kudya chingwa vasina matambudziko, kune vamwe vanoita zvakanyanya kuzvidzivirira.

Neraki, dzimwe nzira dzakanaka uye dzakanaka dzechingwa dzave kuwanikwa zvirinyore.

Hedzino gumi nzira dziri nyore uye dzinonaka dzekutsiva yechinyakare chingwa chegorosi:

1. Oopsie Chingwa

Oopsie chingwa ndechimwe cheakareruka uye anozivikanwa zvakanyanya epasi-carb chingwa.

Inogona kugadzirwa nemazai chete, kirimu chizi uye munyu, kunyange mamwe mabikirwo achiwedzera zvimwe zvinoshandiswa.

Chingwa cheopiyu chinoshandiswa zvakanyanya sechinotsiva chingwa chegorosi, uye chinonaka sebhanhire rema burger kana kushandisirwa nemafuta.

Zviri nyore kugadzira, zvine mashoma chete zvigadzirwa uye zvinonaka zvinonaka.

Unogona kuwana mapikicha uye recipe yeOopsie chingwa pano.

2. Ezekieri Chingwa

Chingwa chaEzekieri ndechimwe chezvingwa zvine hutano zviripo.

Iyo inogadzirwa nemhando dzinoverengeka dzezviyo zvakamera uye nyemba, kusanganisira gorosi, mapfunde, bhari, chiperengo, soya nenyanga.

Zviyo zvinotenderwa kumera zvisati zvagadziriswa, saka zvine huwandu hwakaderera hwezvinokuvadza zvinokuvadza.

Izvi zvinoita kuti chingwa chiwedzere kunatsa uye chigayike nyore.

Chingwa chaEzekieri hachinawo shuga yakawedzerwa. Nekudaro, kana iwe uine hanya ne gluten, chingwa chaEzekieri hachisi icho chakanakira iwe.

Iwe unogona kukwanisa kutenga chingwa chaEzekieri pane mamwe mabheka, kana iwe unogona kuzviita iwe pachako.

Pane mamwe matipi ekugadzira yako wega chingwa chaEzekieri pano.

3. Chibage Tortillas

Tortillas inogona kugadzirwa pamwe negorosi kana chibage.

Mbeu dzegorosi hadzina-guten-asi dzakakwira mufayibha, zvichivaita sarudzo huru kune vanhu vanoziva kune gluten.

Unogona kushandisa zviyo zvechibage mune sandwiches, kuputira, burger, pizzas kana kungoita nemabhonzo akaita setiri nechizi.

Zviri nyore kwazvo kugadzira ma tortilla echibage iwe pachako, nekuti iwo ane maviri chete zvigadzirwa: mvura uye hupfu hweMexico hunodaidzwa Masa Harina.

Unogona kuwana mabikirwo pano.

4. Rye Chingwa

Rye chingwa chinogadzirwa ne rye, mhando yezviyo inoenderana negorosi.

Iyo yakasviba uye yakaoma kupfuura chingwa chenguva dzose, pamwe nekukwirira zvakanyanya mu fiber.

Rye chingwa chinokonzera kukwira kwakaderera muropa rehuga kupfuura chingwa chegorosi. Nekudaro, zvakare ine yakasimba, yakasarudzika flavour inogona kuve yekuwana kuravira ().

Zvimwe zvingwa zve rye zvinogadzirwa nemusanganiswa we rye uye gorosi, saka ivo vakareruka zvishoma uye vane hunyoro, hunotapira hwema.

Ramba uchifunga kuti chingwa che rye chine guten, saka haisi sarudzo pane kudya kweguteni.

Unogona kuwana chingwa che rye kumasupamaketi mazhinji uye mabheka. Izvo zvakare zvakareruka kuzviita iwe.

Heano akati wandei mapepa ekuyedza.

5. Lettuce nemashizha emashizha

Miti mikuru-mashizha se lettuce kana romaine lettuce inotsiviwa nechingwa kana kuputira.

Iwe unogona kuzadza aya magidhi nekukomba senge nyama kana mavegi.

Shizha rinogona zvakare kushandiswa sekuputira, kubata zvese pamwechete.

Lettuce inoputira yakanyanya kutsva uye nzira yakaderera mumakoriyori pane chingwa-chakavakirwa kuputira.

Heano mamwe anonakidza uye ekugadzira saladhi yekumonera mazano.

6. Mbatatisi nezvinotapira

Zvimedu mbatatisi zvakabikwa zvinogadzira chinonaka uye chinonaka chinotsiva mabhanzi echingwa, kunyanya nemabhega.

Inogona zvakare kushandiswa mune akasiyana mabikirwo echingwa chisina-zviyo uye zvakapetwa zvingwa.

Mimwe miriwo, semazai, bhero mhiripiri, magaka uye howa, zvakare inogadzira chingwa chikuru chinotsiva.

Idzi ndidzo nyowani, dzinonaka dzimwe nzira. Ivo vanonyanya kunakidza nekukwirisa senge nyama, kirimu chizi uye miriwo.

7. Butternut Squash kana Sweet Potato Chingwa cheFafura

Kune akawanda mapepanhau online enzira dzechingwa chisina-chingwa.

Imwe yeaya mapepeti, akagadzirwa nebutternut squash kana mbatatisi, inonyanya kudiridza mukanwa.

Ichi chingwa chakapetwa ndiyo yakanakisa imwe nzira kune vanhu vari kudzivirira zviyo, asi vachiri kuda kudya masangweji kana mabanzi nekudya kwavo.

Unogona kuwana iyo yekubheka pano.

8. Cauliflower Chingwa kana Pizza Crust

Kugadzira chingwa kana pizza crust nemusanganiswa weholiflower uye chizi kunozivikanwa kwazvo.

Kuti uite izvi, musoro wese weholiflower unofanirwa kuvezwa uye kubikwa.

Cauliflower inosanganiswa nezai, chizi nezvinonhuwira isati yatsetseka uye kubikwa.

Chingwa cheCauliflower kana goko rinonaka uye rine hutano, pamwe neakaderera muma carbs. Iyi inzira inonaka pane chingwa chenguva dzose.

Yakasanganiswa nekuturika kwesarudzo yako, izvi zvinogona kuve imwe yeanofarira.

Unogona kuwana mabikirwo pano.

9. Mazai

Mazai ari pakati pezvikafu zvinovaka muviri zvaunogona kudya.

Dzinogona kuve chinotsiva chikafu chine mapuroteni, uye chinogona kushandiswa mukudya kwakasiyana siyana. Kana uchidya burger, mazai akaomeswa anogona kutsiva iro bundu.

Heano mamwe mazano ekugadzira ekugadzirira mazai.

10. Sourdough Chingwa

Sourdough chingwa inogadzirwa kubva kune yakaviriswa zviyo.

Iko kuvirisa kunodzora zvinwiwa zviri muzviyo, izvo zvinowedzera kuwanikwa kwehutano (,,).

Izvi zvinogadzira chingwa chisina kuomeswa chiri nyore kugaya uye chichivaka muviri kupfuura chingwa chenguva dzose.

Nekudaro, iyo inonaka zvishoma kusviba kupfuura chingwa chenguva dzose sezvo iine lactic acid.

Iwe unogona kugadzira chingwa chisina kuibva iwe pachako mumatanho mashoma akareruka, asi iwe unozofanirwa kugadzira tsika yekutanga kuti ishande nayo.

Unogona kuwana mabikirwo pano.

Ramba uchifunga kuti chingwa chisina kuviriswa chakagadzirwa nezviyo zvine guteni zvine gluten.

Tora Meseji Yekumba

Kunyangwe chingwa chegorosi chichiumba chikamu chakakura chevanhu vazhinji chikafu, chinogona kutsiviwa zviri nyore noutano uye zvine hutano dzimwe nzira.

Nezvivakwa zvakakodzera, shanduko iyi haifanire kunge yakaoma, kunyange zvingave zvichitora nguva yakawanda pakutanga.

Chinyorwa chiri pamusoro inzvimbo yakanaka yekutanga. Tsvaga chimwe chinhu chaunofarira kudya uye chinokwana mumararamiro ako.