Iyo gumi nemana Yakanakisa yeGluten-Yemahara

Zvemukati

• 1. Almond Hupfu
• 2. Upfu hweBuckwheat
• 3. Upfu hweMhunga
• 4. Amaranth Hupfu
• 5. Teff Hupfu
• 6.Arrowroot Hupfu
• 7. Bhuruu Rice Rupfu
• 8. Oat Hupfu
• 9. Hupfu hweChibage
• 10. Chickpea Hupfu
• 11. Hupfu hweKokonati
• 12. Tapioca Flour
• 13. Upfu hweCassava
• 14. Tigernut Hupfu
• Icho Chinokosha

Hupfu chinhu chinowanzojairika muzvikafu zvakawanda, zvinosanganisira chingwa, madhiri uye manoodles. Inowanzo shandiswa seyakagwinyisa mumuto nemuto.

Zvizhinji zvigadzirwa zvinogadzirwa kubva chena kana gorosi furawa. Kunyangwe isina dambudziko kune vazhinji, vanhu vane chirwere chechiliac, kusanzwisisa kwecliac gluten kana avo vanodzivirira gluten kwezvimwe zvikonzero havafanirwe kudya idzi mbiri dzeupfu.

Neraki, pane akasiyana mafuru-asina hupfu pamusika, imwe neimwe iine kuravira kwakasiyana, kugadzirwa uye kuumbwa kwehutano.

Heano gumi nemaviri akanakisa-asina mafuru.

1. Almond Hupfu

Upfu hweAlmond ndeimwe yezviyo zvakajairika- uye hupfu husina gluten. Yakagadzirwa kubva pasi, maamondi ane blanched, zvinoreva kuti ganda rakabviswa.

Imwe kapu yeupfu hweamondi ine maarumondi angada kusvika makumi mapfumbamwe uye ine munakiro wenzungu. Iyo inowanzo shandiswa mune zvakabikwa zvinhu uye inogona kuve yakasarudzika yezviyo kune breadcrumbs.

Inogona kuitirwa chinzvimbo che1: 1 chiyero panzvimbo yeupfu hwenguva dzose kana hwegorosi. Kana iwe uri kubheka nerudzi urwu rweupfu, shandisa imwe yekuwedzera zai. Ziva kuti batter ichave yakanyanyisa uye yako yekupedzisira chigadzirwa denser.

Upfu hweAlmond hune zvicherwa zvakawanda, zvinosanganisira iron, magnesium, calcium, potasium, mhangura uye manganese. Ichowo chitubu chakanaka chevhitamini E uye monounsaturated mafuta.

Nekudaro, mafuta aro anowedzera ayo macalorie kuverenga kusvika ku640 pamukombe, inova mazana maviri macalorie kupfuura hupfu hwegorosi (,,).

Nepo maarumondi nenzungu dzese zvakasarudzika zvisina guten, zvichiri kukosha kuti uverenge pasuru yekusimbisa hupfu haina kugadzirwa munzvimbo inogadzirwa gluten.

Hupfu hwemaarumondi chinotsiva chikafu chine mafuturu ane gluten uye chinogona kushandiswa mumhando dzakasiyana dzekubheka.

2. Upfu hweBuckwheat

Buckwheat inogona kunge iine izwi rekuti "gorosi," asi harisi gorosi rezviyo uye haina guten. Ndezvemhuri yemanyepo, boka rezviyo rinodyiwa sezviyo asi risiri remhuri yehuswa.

Upfu hweBuckwheat hunopa hupfumi, ivhu repasi uye zvakanaka kubheka nekukurumidza uye mbiriso chingwa.

Nekuda kwekushaikwa kwayo kwegluten, inowanzo kuve yakapwanyika muchimiro. Kugadzira chigadzirwa chemhando yepamusoro, chinogona kusanganiswa nehumwe hupfu hwegluten husina hupfu hwemupunga wakasviba.

Iyo ine akasiyana e-B-mavitamini uye akapfuma mune zvicherwa iron, folate, magnesium, zinc, manganese uye fiber. Hupfu hweBuckwheat hwakawedzerawo ma antioxidants, kunyanya iyo polyphenol rutin, ine anti-inflammatory properties (, 5,,).

Buckwheat inogona kuyambuka-yakasvibiswa nezvikafu zvine-gluten panguva yekugadzirisa, kutakura kana kana ichishandiswa sechirimwa chinotenderera negorosi. Ive neshuwa yekutsvaga yakasimbiswa-isina-gluten pane yakanyorwa kuti ive yakachengeteka.

Hupfu hweBuckwheat hwakapfuma mune fiber uye zvinovaka muviri uye ine antioxidants inobatsira muviri kurwisa kuzvimba.

3. Upfu hweMhunga

Hupfu hwemhunga hunogadzirwa nezviyo zvekare zviyo zvakarimwa kweanopfuura makore zviuru zvishanu. Tsanga idzi dzakasununguka-uye hadzifunge cheshanu chakakosha zviyo munyika ().

Iine ruvara rwakatsetseka uye magadzirirwo, pamwe nehunyoro, inotapira kuravira Inofungidzirwa sefurawa inorema kana gobvu, inowanzo sanganiswa nehumwe husina gluten kana inoshandiswa mumarepepe inoda hupfu hushoma.

Mbeu yemhunga ine fiber yakawanda uye mapuroteni, ayo anogona kubatsira kunonoka kunwa shuga. Iyo zvakare ine yakawanda yeicheral iron, pamwe nema antioxidants ayo anobatsira iwe kurwisa kuzvimba (,,).

Upfu hwemhunga hunogona kusvibiswa ne gluten panguva yekugadzirisa. Tarisa iyo yakasimbiswa-isina giraidhi-isina.

Tsvagiridzo inoratidza kuti hupfu hwemhunga hune zvinovaka muviri izvo zvinogona kubatsira kudzikisa kuzvimba uye kuenzanisa mashuga eropa.

4. Amaranth Hupfu

Kufanana nebuckwheat, amaranth inoonekwa senge pseudocereal. Iboka rezviyo zvinodarika makumi matanhatu izvo zvakamboonekwa sechikafu chikuru muInca, Maya neAztec budiriro.

Amaranth ine ivhu, nutty kuravira uye inowanzo kutora pane kunaka kwezvimwe zvinoshandiswa. Inogona kutsiva 25% yeupfu hwegorosi asi inofanira kusanganiswa nehumwe hupfu painobheka. Iko kushandiswa kwakanyanya kworudzi urwu rweupfu kugadzira matora, makeke uye chingwa.

Yakapfuma mu fiber, protein uye micronutrients manganese, magnesium, phosphorus, iron uye selenium. Izvi zvinovaka muviri zvinobatsira kushanda kwehuropi, hutano hwepfupa uye DNA synthesis (,,,).

Kana iwe uine kusagadzikana kweguteni, ita shuwa yekuverenga mavara. Amaranth inoshandiswa munzvimbo imwechete segorosi inogona kuva nemitambo ye gluten.

Upfu hweAmaranth hwakapfuma mumakemikari anoita basa muhutano hwehuropi, hutano hwepfupa uye DNA synthesis.

5. Teff Hupfu

Teff ndiyo tsanga diki dzenyika uye iri 1/100 saizi yetsanga yegorosi.

Iyo inouya mumarudzi akasiyana siyana, kubva kuchena kusvika kutsvuku kusvika kune yakasviba brown. Mavara akajeka ane hunyoro hwekunaka, nepo rakasviba mimvuri iri yakawanda yepasi mukuravira.

Tafura yeTaff yakagara ichishandiswa kugadzira injera, yakaviriswa, mukanyiwa wakasviba-senge chingwa chemuEthiopiya. Ikozvino yave kushandiswawo kune zvimwe zvekudya zvakaita sepakeke, zviyo, chingwa uye zvinwiwa. Inogona kutsiva 25-50% yegorosi kana hupfu hwechinangwa-chose.

Tafura yeupfu yakakwira mupuroteni, iyo inosimudzira kunzwa kwekuzara uye inogona kubatsira kudzikisira zvishuwo (,).

Yayo yakakwira fiber zvemukati zvinogona kubatsira kubata shuga yeropa, kudzikisira chishuwo uye kubatsira kurasikirwa uremu (,).

Uyezve, ine calcium yakawanda kupfuura dzimwe tsanga uye ndiyo chete tsanga dzekare dzine vhitamini C (,).

Sezvakaita chero zviyo, kuti uve nechokwadi chekuti furawa yako ine 100% isina gluten, tarisa kwayakagadziriswa.

Teff ndiyo tsanga diki kwazvo pasi. Kunyange zvakadaro, hupfu hwayo hwakazara nechirongo chine hutano.

6.Arrowroot Hupfu

Upfu hweArrowroot iguru isina kujairika- uye hupfu husina zviyo. Yakagadzirwa kubva kune chinhu chine starchy chakatorwa mumuti unopisa unozivikanwa se Maranta arundinacea.

Ihwo hupfu hwakasiyana-siyana uye hunogona kushandiswa sehutete kana kusanganiswa nemaamondi, coconut kana tapioca mafura echingwa uye madhiri ekubika. Kana iwe uchida crispy, inogadzira chigadzirwa, ishandise yega.

Hupfu uhwu hwakazara mu potassium, B-mavitamini uye iron. Zvidzidzo zvakaratidza kuti zvinogona kukurudzira immune maseru uye kuwedzera immune immune (,).

Starch-based arrowroot furawa inogona kuve yakanaka thickener kana yakasanganiswa neimwe hupfu kugadzira zvigadzirwa zvechingwa. Iyo inogona kutopa simba rekuzvidzivirira.

7. Bhuruu Rice Rupfu

Hupfu hwebhuruu hwemupunga hwakagadzirwa kubva pasi mupunga mupunga. Inofungidzirwa seupfu hwese hwezviyo uye iine iyo bran, germ uye endosperm.

Iyo ine nutty flavour uye inogona kushandiswa kugadzira roux, thicken sauces kana kugadzirira chingwa chakabikwa, senge hove nehuku. Hupfu hwemupunga hweBrown hunowanzo shandiswa kugadzira manoodles uye hunogona kusanganiswa nehumwe hupfu hwegluten yechingwa, kuki uye mapeke ekeke.

Iyi furawa ine mapuroteni uye fiber, ese ari maviri anogona kubatsira kudzikisa mashuga eropa uye kudzikisa huremu hwemuviri (,,,).

Iyo zvakare yakapfuma mu iron, B mavitamini, magnesium uye manganese, pamwe chete nemiti yemiti inonzi lignans. Tsvagiridzo inoratidza kuti lignans inobatsira kudzivirira kubva kuchirwere chemoyo (,,).

Kuti udzivise kusvibiswa ne gluten, tsvaga hupfu hwemupunga hwakatsvukuruka husina kugadzirwa munzvimbo inogadzira gorosi.

Hupfu hwakagadzirwa nemupunga wakasvibira unopa mabhenefiti akasiyana siyana. Inogona kubatsira kudzikisa mashuga eropa, kudzikisa huremu hwemuviri uye kudzivirira kubva kuchirwere chemoyo.

8. Oat Hupfu

Oat furau inogadzirwa nekukuya yakazara-zviyo oats. Inopa zvinhu zvakabikwa zvinonaka kupfuura hupfu-hwese hwechinangwa uye zvinoguma chaita chewier, crumblier texture.

Kubheka neupfu weoat kunogona kuita kuti chigadzirwa chako chekupedzisira chinyorove. Nekuda kwekushayikwa kwayo kwegluten, zvimwe zvinongedzo zvinoda kuchinjika kuti zvigadzire zvinyoro uye zvakapfava zvakabikwa zvinhu.

Oats ine mhando yefibha inogadziriswa inonzi beta-glucan, iyo ine zvakawanda zvehutano zvinobatsira. Iyi fiber inogona kubatsira kudzikisa "yakaipa" LDL cholesterol, pamwe neshuga yeropa uye insulin mazinga (,,).

Ivo vakapfumawo mune zvimwe zvinovaka muviri zvakaita seprotein, magnesium, phosphorus, B-mavitamini uye iro antioxidant boka reAvenanthramides (34,,, 37).

Oats uye hupfu hweoat zvinowanzo kuve nekushatiswa, zvinoenderana nekuti marimwa sei uye nekwaanogadzirwa. Kana iwe usingakwanise kudya gluten, ive shuwa yekutarisa zvigadzirwa izvo zvakave zvichizivikanwa zvisina gluten-isina.

Oat furawa inopa soluble fiber uye antioxidants iyo inogona kubatsira kudzivirira kubva kuchirwere chemoyo uye kudzikisa mashuga eropa. Ziva kuti inogona kunge yakasvibiswa ne gluten.

9. Hupfu hweChibage

Upfu hwegorosi hwakatsetseka hwakatsetseka vhezheni yechibage. Cornmeal inogadzirwa kubva kune tsanga yese, kusanganisira iyo bran, germ uye endosperm.

Iyo inowanzo shandiswa sekugwamba kwemvura uye inogona kushandiswa kugadzira matanda nechingwa.

Hupfu hwegorosi hunouya nemhando chena uye yeyero uye hunogona kusanganiswa pamwe nehumwe husina guteni hwekugadzira pizza.

Iyo yakakwira mu fiber uye yakanaka sosi ye carotenoids lutein uye zeaxanthin. Izvi zviviri zvinomera zvinomera zvinoshanda se antioxidants uye zvinogona kubatsira hutano hwemaziso nekuderedza zera-zvine hukama nezera macular kuora uye kudzikisa njodzi yemakata (,,).

Inowedzerawo vhitamini B6, thiamine, manganese, magnesium uye antioxidant selenium (41).

Chibage chinobva kune rakasiyana bazi remhuri yehuswa kupfuura gorosi-rakapfuma gorosi, bhari uye rye. Kusangana kwepamuchinjikwa kunowanzoitika muzvikafu zvakagadziriswa zvakagadzirwa nefurawa yechibage. Kunyangwe chibage chechibage chinogona kuve neupfu hwenguva dzose.

Hupfu hwegorosi hupfu hwese hwezviyo, hunopa fiber uye antioxidants iyo inogona kubatsira hutano hwemaziso.

10. Chickpea Hupfu

Chickpeas chikamu chemhuri yemaguru. Chickpea furawa inogadzirwa kubva kuoma chickpeas uye inozivikanwa zvakare segarbanzo furawa, gramu furawa uye besan.

Chickpeas ine nutty kuravira uye giraidhi dhizaini uye inozivikanwa mu Middle Middle uye Indian chikafu. Chickpea furawa inoshandiswa kugadzira falafel, hummus uye iyo flatbread socca.

Iyo yakanaka sosi ye fiber uye yemichero-yakavakirwa mapuroteni. Izvi zvinovaka muviri zvinoshanda pamwechete kunonoka kugaya, kukurudzira kuzara uye kugadzirisa huremu hwemuviri (,,,).

Chickpea furawa zvakare yakakwira mumaminerari magnesium uye potasium, ese ari maviri anoita basa rakanaka mukusimudzira hutano hwemwoyo (,,).

Kusvibiswa kwemuchinjikwa kunogona kuitika nezvimwe zvekudya zvinogadzirwa zvinogadzirwa nehumwe hune gluten.

Segirume, furawa yechickpea inopa mapuroteni-akasima, fiber uye zvimwe zvinovaka muviri zvinogona kudzivirira kubva kuchirwere chemoyo.

11. Hupfu hweKokonati

Hupfu hwekokonati hunogadzirwa kubva kune nyama yakaomeswa yekokonati uye inopa hunyoro hwekokonati.

Ruvara rwayo rwechiedza runopa mhedzisiro yakafanana nehupfu hwakajairwa uye hwakanaka pakubheka chingwa uye madhiri. Ziva kuti hupfu hwekokonati hunotora mvura yakawanda kwazvo kupfuura hupfu hwese kana hwemaarumondi.

Iyo yakakwira mune yakazara mafuta mafuta lauric acid. Iyi yepakati-cheni triglyceride inogona kupa simba kumuviri wako uye inogona kubatsira kudzikisa "yakaipa" LDL cholesterol pamwe chete neiyo furawa yeiyo fiber zvemukati (,).

Kutsvagurudza kunoratidza kwayo fiber zvemukati zvinogona kubatsira kuchengetedza hutano hweshuga muropa, sezvo zvisingaite kuti vakorore ().

Hupfu hwekokonati ndiyo yakanaka sarudzo kune avo vane nut uye gluten allergies. Inogona kusvibiswa muchikamu chekugadzirisa, saka ive shuwa yekutarisa kuti hupfu hwako hwakagadzirwa kupi.

Yakazara nefibre uye mafuta akazara ane hutano, hupfu hwekokonati isarudzo yakanaka kune avo vane chikafu chekudya.

12. Tapioca Flour

Tapioca furawa inogadzirwa kubva kune ine starchy mvura yakatorwa kubva kuSouth America mufarinya mudzi.

Hupfu uhu hunoshandiswa sehushushu mumuto, sosi nemapayi uye hauna hunhu kana kuravira kunonzwisisika. Inogona zvakare kushandiswa musanganiswa nehumwe hupfu hwegluten-mune mabikirwo echingwa.

Kunze kwemakabhohaidhiretsi, tapioca furawa inopa hushoma huwandu hwehutano mune fomu ye fiber, protein kana micronutrients. Muchokwadi, inofungidzirwa seyakaderera kune imwe yakazara-zviyo, mafuturu-asina hupfu uye inowanzo fungidzirwa semakoriori asina chinhu (,).

Imwe yehutano kubatsirwa kwe tapioca furawa ndeye yayo isingagumi starch zvemukati, iyo inoshanda senge fiber. Kusagadzikana kugaya, starch iyi inosanganisirwa nekuvandudzwa kwe insulin senzwi, yakadzika mashuga eropa, kudzikisira chishuwo uye zvimwe zvakanaka zvekugaya.

Kana iwe uri pane chikafu chisina-gluten, ita shuwa kuti tapioca furawa haina kusanganiswa neimwe furawa ine-gluten.

Yakaderera mune yakazara zvinovaka muviri, tapioca furawa yakanaka yakanaka yezviyo-, gluten- uye nati isina hupfu sarudzo yekumesa zvinwiwa uye kushandiswa muzvigadzirwa zvechingwa. Iyo inogona zvakare kupa yekugaya mabhenefiti.

13. Upfu hweCassava

Mufarinya istarchy midzi yemuriwo kana tuber yekuSouth America. Iyo inozivikanwawo seyuca.

Mukupesana nefurawa yetapioca, iyo inogadzirwa nemvura ine starch yakatorwa kubva mumudzi wemufarinya, furawa yemufarinya inogadzirwa nekukuya nekuomesa mudzi wese.

Iyi furawa ine gluten-, zviyo- uye nati-isina.

Inonyanya kufanana neupfu chena uye inogona kushandiswa nyore nyore mumabikirwo inodaidzira hupfu hwese-hwechinangwa. Iyo ine kwazvakarerekera kuravira uye iri nyore kugaya. Iyo zvakare yakaderera mumacalorie kupfuura coconut kana almond mafura.

Upfu hwemufarinya hunowanikwa nemahydrohydrates. Saizvozvowo tapioca furawa, inopawo starch isingagone, iyo ine dzakasiyana siyana dzekugaya system mabhenefiti (54, 55, 56,).

Kumwe kutsvagurudza kunoratidza kuti inovhiringidza starch yezvinyorwa mune iyi mhando yeupfu inogona kubatsira kudzikisa mashuga eropa uye kugadzirisa insulin senzwi Ziva kuti kugadzirisa mudzi wemufarinya kunogona kudzikisa huwandu hwesitashi isingawaniki iri muupfu (58, 59, 60).

Nekuti furawa yemufarinya inogona kushandiswa yoga muzvigadzirwa zvekudya, kashoma kuti ishatiswe. Zvisinei, nguva dzose zvakakosha kutarisa kuti chigadzirwa chacho chakagadziriswa kupi.

Gluten-, zviyo- uye nati-isina, furawa yemufarinya isarudzo yakanaka kune avo vane chikafu chekudya. Yayo inomira starch yezvinyorwa inogona zvakare kupa zvimwe zvekudya mabhenefiti.

14. Tigernut Hupfu

Kunyangwe iine zita rayo, hupfu hwetigernut haigadzirwe kubva kunzungu. Tigernuts idiki midzi miriwo inokura muNorth Africa neMediterranean.

Tigernut furawa ine inotapira uye nutty flavour inoshanda mushe muzvinhu zvakabikwa. Kutapira kwahwo kunokutendera kuti utapure pahuwandu hwehuga muresipi yako.

Ziva kuti yakanyanyisa kukora kupfuura hupfu chena uye zvingangoguma nezvigadzirwa zvine kugadzirwa kwakawanda.

Imwe-yechina mukombe inorongedza magiramu gumi efaera, ayo anogona kubatsira kudzikisa cholesterol. Tigernut furawa zvakare yakapfuma mune hutano monounsaturated mafuta, iron, phosphorus, potasium uye mavitamini E uye C (, 61, 62,).

Nyowani pamusika usina guten, makambani mashoma anogadzira hupfu uhwu. Ngozi yekusvibiswa kweguten ishoma, sezvo tigernuts isiri yezviyo.

Akapfuma mune zvinovaka muviri, hupfu hwetigernut hunopa iri nyore chena furawa imwe nzira mune zvakabikwa zvinhu.

Icho Chinokosha

Mhando dzakasiyana dzoutano, dzisina gluten kune hupfu hwenguva dzose kana hwegorosi huripo kune vanhu vane chirwere checeliac, kusagadzikana kweecliac gluten kana avo vanodzivirira gluten nezvimwe zvikonzero.

Humwe hupfu husina gluten hune zvinovaka muviri kupfuura vamwe, zvichivaita sarudzo dzine hutano dzekuisa mukudya kwako.

Hove zhinji dzisina guteni dzinoda kugadziridzwa kweresipi kana musanganiswa wemhando dzakasiyana dzehupfu husina guteni kuti ugadzire unonaka mugumo wechigadzirwa. Ive neshuwa yekuongorora yako yekubheka.

Kana iwe ukasarudza kana kuda hupfu husina gluten, ita shuwa yekuenzanisa zvinovaka muviri, kuravira uye kuumbika kweresipi usati waita sarudzo yako yeupfu.