Zosankha 10 zathanzi m'malo mwa ufa wa tirigu

Zamkati

• 1. Tirigu yense
• 2. Carob
• 3. Oats
• 4. Kokonati
• 5. Buckwheat
• 6. Amondi
• 7. Chitsimikizo
• 8. Quinoa
• 9. Nandolo
• 10. Mtsinje

Ufa wa tirigu umapangidwa kuchokera kumphero wa tirigu, chimanga chokhala ndi mchere wambiri, womwe umagwiritsidwa ntchito kwambiri pokonza makeke, mikate, buledi ndi zinthu zosiyanasiyana zotukuka padziko lonse lapansi.

Komabe, ngakhale imagwiritsidwa ntchito kwambiri, kumwa mopitirira muyeso kwa zinthu zoyengedwa, zopangidwa kuchokera ku ufa wa tirigu, kumalumikizidwa ndi kupezeka kwa matenda amtima, matenda ashuga komanso kunenepa kwambiri.

Pachifukwachi, mitundu ina ya ufa yawonekera pamsika, yokhala ndi ulusi wokwanira ndi michere, ndipo nthawi zina yopanda gluten, yomwe imatha kusintha ufa wa tirigu pokonzekera zophikira:

1. Tirigu yense

Ufa wonse wa tirigu umalowetsa m'malo mwa ufa woyera chifukwa uli ndi fiber yambiri. Magalamu 100 aliwonse amapereka pafupifupi 8.6 g wa fiber, mosiyana ndi ufa woyera wa tirigu womwe umangopereka 2.9 g yokha. CHIKWANGWANI chimathandizira kukhala ndi thanzi lamatumbo, kukhala njira yabwino kwa anthu omwe akudzimbidwa, kuwonjezera pakukhala chete.

Kuphatikiza apo, tirigu wathunthu amakhala ndi mavitamini B apamwamba, omwe ndi ofunikira pakugwiritsa ntchito kagayidwe kake. Tirigu wathunthu amakhala ndi gluteni, chifukwa chake sayenera kugwiritsidwa ntchito ndi anthu omwe ali ndi tsankho kapena chifuwa.

2. Carob

Carob ndi ufa wopangidwa kuchokera ku chipatso cha carob, chomwe chimakhala ndi ma antioxidants ambiri, makamaka polyphenols. Kuphatikiza apo, ufa wa nyerere umakhala ndi calcium ndi magnesium yambiri, michere yofunika yathanzi.

Carob itha kugwiritsidwa ntchito ngati njira ina ya ufa wa koko kapena chokoleti, chifukwa kununkhira kwake ndikofanana. Ufawu mulibe gluten ndipo ukhoza kugwiritsidwa ntchito ndi anthu omwe ali ndi matenda a leliac, ufa wa tirigu kapena kusagwirizana kwa gluten. Onani momwe mungagwiritsire ntchito carob.

3. Oats

Njira ina yabwino yosinthira ufa wa tirigu ndi ufa wa oat, womwe uli ndi ulusi wosungunuka, wotchedwa beta-glucans. CHIKWANGWANI chamtunduwu chimapanga mtundu wa gel osungunuka m'mimba omwe amathandizira kukulitsa kukhutitsidwa, kukonza thanzi lam'mimba, kumachepetsa cholesterol yoyipa (LDL) ndikuthandizira kuwongolera shuga wamagazi. Chifukwa chake, oatmeal ndi njira yabwino kwambiri kwa anthu omwe akufuna kuonda ndikuwongolera magazi m'magazi.

Pankhani ya anthu osazengereza, oats ayenera kudyedwa motsogozedwa ndi katswiri wazakudya. Ngakhale ilibe gluteni, nthawi zina zimawoneka kuti thupi limatha kuyankha motsutsana ndi mapuloteni a oat, zomwe zimawonjezera mavuto. Kuphatikiza apo, nthawi zina, oats amatha kuipitsidwa ndi tirigu, rye kapena balere.

4. Kokonati

Ufa wa coconut umapangidwa chifukwa chopera kokonati wopanda madzi. Uwu ndi ufa wosunthika, womwe umapereka maubwino angapo azaumoyo. Kokonati ili ndi mafuta ochulukirapo, okhala ndi maantibayotiki ndi ma virus omwe amathandiza kulimbitsa chitetezo chamthupi, ndipo alibe gluteni, ndikupangitsa kuti ikhale njira yabwino kwambiri kwa anthu omwe ali ndi matenda a leliac, matupi a tirigu kapena chidwi cha gluten.

Kuphatikiza apo, imapereka fiber yochuluka kwambiri, pafupifupi 37.5 g pa 100 g, poyerekeza ndi zina, zomwe zimapangitsa kuti anthu azikhala ndi vuto lodzimbidwa. Onani zopindulitsa zina za coconut.

5. Buckwheat

Buckwheat imawonedwa ngati phala lachinyengo chifukwa ndi mbewu. Amadziwika kuti alibe mavitamini komanso kukhala ndi ma antioxidants, makamaka polyphenols, omwe amathandiza kuchepetsa kutupa, kukonza kuthamanga kwa aryerial ndikuthandizira pakugwira bwino ntchito kwa mtima.

Kuphatikiza apo, ufa wa buckwheat uli ndi mavitamini a B ambiri ndi mchere monga iron, calcium ndi selenium, zomwe ndizofunikira popewa matenda monga kuchepa magazi, kufooka kwa mafupa ndi Alzheimer's. Ngakhale ilibe gluteni, ndikofunikira kuyang'anira chizindikirocho, chifukwa chimatha kukhala ndi zina za protein iyi. Onani maubwino ena a buckwheat ndikuphunzira momwe mungagwiritsire ntchito.

6. Amondi

Ufa wa amondi ndi njira yabwino kwambiri yosinthira ufa wa tirigu, chifukwa kuwonjezera pa kukhala ndi kukoma kokoma, ndi chakudya chochepa, mulibe gluteni, uli ndi vitamini E ndi micronutrients ina.

Kugwiritsa ntchito ufawu m'maphikidwe ndi njira yabwino kwambiri kwa anthu omwe ali ndi matenda ashuga omwe akufuna kuonda, chifukwa amathandizira kuchepetsa shuga ndi kuthamanga kwa magazi, komanso kuchepetsa cholesterol (LDL) yoyipa.

7. Chitsimikizo

Monga buckwheat, amaranth amadziwika kuti ndi pseudocereal, wolemera ma antioxidants, mapuloteni, ulusi, chitsulo, calcium ndi selenium. Pachifukwa ichi, ndizabwino kwambiri pakukweza thanzi la ubongo, mafupa ndi mtima.

Ngakhale mulibe gilateni, ndikofunikira kuwerenga zolembedwazo, chifukwa pakhoza kukhala kuipitsidwa kwapakati ndipo zili ndi zotsalira za puloteni iyi.

8. Quinoa

Ufa wa quinoa umakhala ndi michere yambiri, mulibe gluten, ndipo uli ndi zomanga thupi ndi chitsulo, zomwe zimapangitsa kukhala njira yabwino yosinthira ufa wa tirigu. Ufa uwu ukhoza kugwiritsidwa ntchito pokonza zikondamoyo, ma pizza, makeke, buledi ndi makeke, ndipo ukhoza kupezeka m'masitolo akuluakulu kapena kukonzedwa kunyumba, ndikuyika nyemba poto kuti zizisukire kenako ndikuzigwiritsa ntchito popanga chakudya kapena blender.

9. Nandolo

Nandolo ndi nyemba zopindulitsa kwambiri m'thupi, chifukwa zili ndi ma antioxidants, mapuloteni ndi ulusi, zomwe zimathandizira kukonza matumbo, kuphatikiza kukhala opanda gilateni. Komabe, anthu omwe ali ndi vuto la mpweya wam'mimba kapena otupa pafupipafupi, ufa wa mtola si njira yabwino chifukwa uli ndi chakudya chomwe chimafufumitsa m'matumbo ndipo chimatha kuyambitsa mavuto.

10. Mtsinje

Arrowroot ndi tuber yofanana ndi chinangwa kapena yam, yokhala ndi ulusi wambiri komanso michere monga magnesium, iron ndi calcium, yomwe imathandizira kugaya chakudya. Kuphatikiza apo, imagwiritsidwa ntchito kwambiri ngati ufa ndi ufa, m'malo mwa tirigu ndi anthu omwe ali ndi matenda a leliac kapena omwe samva za gluten. Chifukwa ndizosavuta kugaya, ndikofunikira kwa ana ndi makanda opitilira miyezi isanu ndi umodzi, okalamba ndi amayi apakati. Onani momwe arrowroot imagwiritsidwira ntchito kuphika, zokongoletsa komanso ukhondo.