10 sarudzo dzakanaka dzekutsiva hupfu hwegorosi

Zvemukati

• 1. Gorosi rose
• 2. Carob
• 3. Oats
• 4. Kokonati
• 5. Buckwheat
• 6. Muarumondi
• 7. Amaranth
• 8. Quinoa
• 9. Pizi
• 10. Arrowroot

Hupfu hwegorosi hunogadzirwa kubva mukugaya gorosi, chibage chakazara mu gluten, chinoshandiswa zvakanyanya mukugadzirira makuki, makeke, chingwa uye zvigadzirwa zvakasiyana-siyana zvemaindasitiri pasi rese.

Nekudaro, kunyangwe ichinyanya kushandiswa, kunyanyisa kushandiswa kwezvakagadzirwa zvigadzirwa, zvakawanikwa kubva muupfu hwegorosi, kunoenderana nekuitika kwezvirwere zvemoyo, chirwere cheshuga uye kufutisa.

Neichi chikonzero, mamwe marudzi eupfu akaonekwa pamusika, iine huwandu hwepamusoro hwefibisi uye zvinovaka muviri, uye dzimwe nguva pasina gluten, iyo inogona kutsiva hupfu hwegorosi mukugadzirira kwekugadzirira:

1. Gorosi rose

Hupfu hwegorosi hwese hunotsiva hupfu chena nekuti ine fiber yakawanda. Imwe neimwe magiramu zana inopa anenge 8.6 g ye fiber, kusiyana nehupfu chena hwegorosi iyo inopa chete 2.9 g. Fibha inobatsira kuhutano hwemukati, ichive imwe nzira yakanaka kune vanhu vanotambura nekuzvimbirwa, kuwedzera mukuwedzera kunzwa kwekuguta.

Uye zvakare, gorosi rakazara rine zvemukati zvevitamin B, izvo zvakakosha pakushanda kwemetabolism. Gorosi rose rine gluten, saka haifanire kushandiswa nevanhu vane kusashivirira kweguteni kana kuonda.

2. Carob

Carob hupfu hunogadzirwa kubva muchero wecarob, uyo une ma antioxidant, kunyanya polyphenols. Uye zvakare, hupfu hwemhashu hwenyuchi hwakapfuma mucalcium uye magnesium, zvakakosha zvicherwa zvehutano hwemabhonzo.

Carob inogona kushandiswa seimwe nzira kune cocoa upfu kana chokoreti, sezvo kunaka kwayo kwakafanana. Hupfu uhwu hauna gluten uye hunogona kushandiswa nevanhu vane chirwere checeliac, hupfu hwegorosi chisimbwa kana kusashivirira kweguteni. Ona mashandisiro aungaita carob.

3. Oats

Imwe sarudzo yakanakisa yekutsiva hupfu hwegorosi hupfu hweoat, iyo ine yakasungunuka fibers, inonzi beta-glucans. Rudzi urwu rwefibre runoita mhando yejel mudumbu iyo inobatsira kuwedzera kunzwa kwekuguta, inovandudza hutano hwematumbo maruva, inoderedza yakaipa cholesterol (LDL) uye inobatsira kudzora shuga yeropa. Naizvozvo, oatmeal isarudzo yakanakisa kune vanhu vanoshuvira kudzikira uremu uye kutonga glucose muropa.

Muchiitiko chevanhu vasina kukwana, oats inofanira kudyiwa pasi pekutungamira kweanodya. Kunyangwe isina guteni, mune dzimwe nguva zvakacherechedzwa kuti muviri unogona kukudziridza immune immune kurwisa oat mapuroteni, kuwedzera matambudziko. Mukuwedzera, pane dzimwe nguva, oats inogona kusvibiswa negorosi, rye kana bhari.

4. Kokonati

Hupfu hwekokonati hunogadzirwa kubva mukuya kwekokonati isina mvura. Uhu hupfu hwakasiyana-siyana, hunopa hutano hwakawanda. Kokonati rakapfuma nemafuta akazara, ane antimicrobial uye antiviral zvivakwa zvinobatsira kusimbisa immune system, uye haina guten, ichiita sarudzo yakanakisa kune vanhu vane chirwere chechiliac, gorosi allergiki kana kunzwisisika kweguteni.

Uye zvakare, inopa yakawandisa huwandu hwefibre, ingangoita 37.5 g pa100 g, zvichienzaniswa nehumwe hupfu, ichiita sarudzo huru kune vanhu vanotambura nekuzvimbirwa. Ona mamwe mabhenefiti ehutano ekokonati.

5. Buckwheat

Buckwheat inoonekwa seyepseudo-zviyo nekuti imbeu. Inozivikanwa nekusava ne gluten uye nekufuma mu antioxidants, kunyanya polyphenols, iyo inobatsira kudzikisa kuzvimba, kugadzirisa aryerial kumanikidza uye kubatsira mukushanda chaiko kwemoyo.

Uye zvakare, hupfu hwebhakkwheat hwakapfuma mumaB mavitamini nemaminerari simbi, calcium uye selenium, izvo zvakakosha kudzivirira zvirwere zvakaita seanemia, osteoporosis uye Alzheimer's. Kunyangwe isina guten, zvakakosha kuti utarise chinyorwa, sezvo chingave chiine zvimwe zvisaririra zveproteine ​​iyi. Ona mamwe mabhenefiti ebhakkwheat uye dzidza mashandisiro.

6. Muarumondi

Hupfu hwemaarumondi ndiyo imwe nzira yakanakisa yekutsiva hupfu hwegorosi, nekuti mukuwedzera pakuva nekuravira kunofadza, yakaderera mumahydrohydrate, haina gluten, yakafuma muvhitamini E nemamwe micronutrients.

Iko kushandiswa kweiyo furawa mumabikirwo isarudzo yakanakisa kune vanhu vane chirwere cheshuga uye vanoshuva kudzikira huremu, sezvo zvichibatsira kudzora shuga uye BP, uye kudzora yakaipa cholesterol (LDL).

7. Amaranth

Kufanana nebuckwheat, amaranth inoonekwa seye pseudocereal, yakafuma mune antioxidants, mapuroteni, tambo, iron, calcium uye selenium. Neichi chikonzero, zvakanakisa kusimudzira hutano hwehuropi, mapfupa nemoyo.

Kunyangwe isina gluten, zvakakosha kuti uverenge iro rekutakura, sezvo panogona kunge paine kusvibiswa kwemuchinjikwa uye iine zvimwe zvisaririra zveprotini iyi.

8. Quinoa

Upfu hwequinoa hwakazara nefibre, hauna gluten, uye ine mapuroteni nesimbi, ichiita sarudzo yakanaka kutsiva hupfu hwegorosi. Hupfu uhwu hunogona kushandiswa kugadzira mapakeke, mapizi, makuki, chingwa nemakeke, uye hunogona kuwanikwa muzvitoro kana kugadzirirwa pamba, uchiisa bhinzi mugango rekutsvaira wozoisa muchikafu kana blender.

9. Pizi

Mapaizi ane nyemba dzine mabhenefiti akanaka kwazvo kumuviri, sezvo iwo akapfuma muma antioxidants, mapuroteni uye tambo, izvo zvinobatsira kusimudzira hutano hwemukati, mukuwedzera pakuva wakasununguka. Nekudaro, vanhu vanotambura nematumbo gasi kana kutumbuka kazhinji, hupfu hwepea haisiriyo sarudzo yakanaka nekuti ine makabhohaidhiretsi anovira mumatumbo uye anogona kukonzera kusagadzikana.

10. Arrowroot

Arrowroot ituber yakafanana nemufarinya kana yam, yakazara nefibre uye zvinovaka muviri zvakadai semagnesium, iron necalcium, iyo inofambisa kugaya. Uye zvakare, inoshandiswa zvakanyanya muchimiro cheupfu neupfu, kutsiva gorosi nevanhu vane chirwere checliac kana vane hunyoro kune gluten. Nekuti iri nyore kugaya, zvinokurudzirwa kuvana vadiki nevacheche vanopfuura mwedzi mitanhatu, vakuru uye vakadzi vane nhumbu. Ona mashandisiro anoita arrowroot mukubika, aesthetics uye hutsanana hwega.