Mitengo 14 Yopanda Gluten

Zamkati

• 1. Ufa wa Almond
• 2. Ufa wa Buckwheat
• 3. Utsi wa Mtedza
• 4. ufa wa Amaranth
• 5. Teff ufa
• 6.Mpunga Wa Arrowroot
• 7. Ufa Wampunga Wa Brown
• 8. Ufa wa oat
• 9. ufa wa chimanga
• 10. Ufa wa Chickpea
• 11. Ufa Wa Kokonati
• 12. Tapioca ufa
• 13. Ufa wa chinangwa
• 14. Ufa wa Tigernut
• Mfundo Yofunika Kwambiri

Ufa ndi chinthu chofala muzakudya zambiri, kuphatikiza mikate, ndiwo zochuluka mchere ndi Zakudyazi. Amagwiritsidwanso ntchito ngati wokulitsa mumsuzi ndi msuzi.

Zambiri zimapangidwa kuchokera ku ufa woyera kapena wa tirigu. Ngakhale ndizovuta kwa ambiri, anthu omwe ali ndi matenda a leliac, kutengeka kosagwirizana ndi giliteni kapena omwe amapewa gluten pazifukwa zina sayenera kudya ufa uwu.

Mwamwayi, pali mitundu yosiyanasiyana ya ufa wopanda gluten pamsika, iliyonse imakhala ndi kukoma kosiyanasiyana, kapangidwe kake ndi kapangidwe kake ka michere.

Nawa mitundu 14 yabwino kwambiri yopanda thanzi.

1. Ufa wa Almond

Ufa wa amondi ndi umodzi mwamitundumitundu yopanda tirigu komanso wopanda mchere wa gluten. Amapangidwa kuchokera pansi, maamondi a blanche, zomwe zikutanthauza kuti khungu lachotsedwa.

Chikho chimodzi cha ufa wa amondi chimakhala ndi ma almond 90 ndipo chimakhala ndi kukoma kwa mtedza. Amagwiritsidwa ntchito kwambiri muzinthu zophika ndipo akhoza kukhala njira yopanda tirigu yopanda buledi.

Itha kusinthidwa m'malo mwa 1: 1 chiyerekezo m'malo mwa ufa wokhazikika kapena wa tirigu. Ngati mukuphika ndi ufa woterewu, gwiritsani ntchito dzira limodzi. Dziwani kuti omenyerayo azikhala okhwima komanso omalizira pazogulitsa.

Ufa wa amondi uli ndi mchere wambiri, kuphatikiza chitsulo, magnesium, calcium, potaziyamu, mkuwa ndi manganese. Ndiwonso magwero abwino a vitamini E ndi mafuta a monounsaturated.

Komabe, mafuta ake amakulitsa kuchuluka kwake kwa calorie mpaka 640 pa chikho, chomwe ndi ma calories 200 kuposa ufa wa tirigu (,,).

Ngakhale maamondi ndi mtedza wonse mwachilengedwe sizikhala ndi gluteni, ndikofunikanso kuwerenga phukusi kuti mutsimikizire kuti ufa sunapangidwe m'malo omwe gluten amasinthidwa.

Ufa wa amondi ndiwothandiza m'malo mwa ufa wokhala ndi gluteni ndipo utha kugwiritsidwa ntchito m'maphikidwe osiyanasiyana ophika.

2. Ufa wa Buckwheat

Buckwheat itha kukhala ndi mawu oti "tirigu," koma si tirigu wa tirigu ndipo alibe gluteni. Ndi za banja lachinyengo, gulu la njere zomwe zimadyedwa ngati dzinthu koma sizili mu banja la udzu.

Ufa wa Buckwheat umapereka kununkhira, kwadothi ndipo ndibwino kuphika mkate wachangu komanso yisiti.

Chifukwa cha kusowa kwake kwa gluteni, nthawi zambiri kumakhala kopanda tanthauzo. Kuti apange mankhwala abwino, amatha kuphatikizidwa ndi zina zopanda gluteni monga ufa wa mpunga wofiirira.

Lili ndi mavitamini a B osiyanasiyana ndipo limakhala ndi mchere wa iron, folate, magnesium, zinc, manganese ndi fiber. Ufa wa Buckwheat umakhalanso ndi ma antioxidants, makamaka polyphenol rutin, yomwe ili ndi zotsutsana ndi zotupa (, 5,,).

Buckwheat imatha kuipitsidwa ndi zakudya zopangidwa ndi gluten mukamakonza, poyendetsa kapena mukamagwiritsa ntchito ngati mbewu yosinthasintha ndi tirigu. Onetsetsani kuti mukuyang'ana kuti mulibe gluteni pamtunduwu kuti mukhale otetezeka.

Ufa wa Buckwheat uli ndi michere yambiri komanso michere ndipo uli ndi ma antioxidants omwe amathandiza thupi kulimbana ndi kutupa.

3. Utsi wa Mtedza

Utsi wamadzi umapangidwa kuchokera ku njere yakale yambewu yomwe yakhala ikulimidwa kwa zaka zoposa 5,000. Njerezo zimakhala zopanda mchere ndipo zimawerengedwa kuti ndi chakudya chachisanu chofunikira kwambiri padziko lonse lapansi ().

Ili ndi utoto wowala komanso kapangidwe kake, komanso kukoma pang'ono, kokoma. Amawoneka ngati ufa wolemera kapena wandiweyani, nthawi zambiri umasakanikirana ndi ufa wina wopanda gluten kapena umagwiritsidwa ntchito m'maphikidwe omwe amafunikira ufa wochepa.

Njere za manyuchi zimakhala ndi fiber komanso mapuloteni ambiri, omwe amatha kuchepetsa kuyamwa kwa shuga. Mulinso kuchuluka kwa chitsulo chamchere, komanso ma antioxidants omwe amakuthandizani kulimbana ndi kutupa (,,).

Ufa wamadzi umatha kuipitsidwa ndi gluteni mukamakonza. Fufuzani chizindikiritso chotsimikizira cha gluten.

Kafukufuku akuwonetsa kuti ufa wa manyuchi uli ndi michere yomwe ingathandize kuchepetsa kutupa komanso kuchepetsa shuga m'magazi.

4. ufa wa Amaranth

Monga buckwheat, amaranth imadziwika kuti ndi pseudocereal. Ndi gulu la mbewu zopitilira 60 zomwe kale zimawerengedwa kuti ndi chakudya chambiri muzitukuko za Inca, Maya ndi Aztec.

Amaranth imakhala ndi mavitamini a nthaka, ndipo imakonda kuyamwa zakumwa zina. Ikhoza kutenga 25% ya ufa wa tirigu koma iyenera kuphatikizidwa ndi zina pamene mukuphika. Kugwiritsa ntchito bwino ufa wamtunduwu ndikupanga mikate, mikate ya mkate ndi buledi.

Ndi wolemera mu fiber, mapuloteni ndi micronutrients manganese, magnesium, phosphorous, iron ndi selenium. Zakudya izi zimathandizira kugwira ntchito kwa ubongo, thanzi la mafupa ndi kaphatikizidwe ka DNA (,,,).

Ngati muli ndi tsankho la gluten, onetsetsani kuti mwawerenga zolemba. Amaranth yokonzedwa m'malo omwewo tirigu atha kukhala ndi mchere wa gluten.

Ufa wa Amaranth umakhala ndi michere yambiri yomwe imathandizira paumoyo wamaubongo, thanzi lamafupa komanso kaphatikizidwe ka DNA.

5. Teff ufa

Teff ndi tirigu wocheperako padziko lapansi ndipo ndi 1/100 kukula kwa kernel ya tirigu.

Imabwera mumitundu yosiyanasiyana, kuyambira yoyera mpaka yofiira mpaka yakuda. Mitundu yowala imakhala ndi kukoma pang'ono, pomwe mithunzi yakuda imakonda kwambiri padziko lapansi.

Ufa wa teff mwachizolowezi umagwiritsidwa ntchito kupanga injera, chotupitsa, chotupitsa ngati mkate waku Ethiopia. Tsopano imagwiritsidwanso ntchito pazakudya zina monga zikondamoyo, chimanga, buledi ndi zokhwasula-khwasula. Ikhoza kulowa m'malo mwa 25-50% ya tirigu kapena ufa wokhazikika.

Ufa wa teff uli ndi mapuloteni ambiri, omwe amalimbikitsa kumverera kokwanira ndipo zitha kuthandiza kuchepetsa kulakalaka (,).

Zomwe zili ndi fiber zambiri zimatha kuthandizira kusungunuka kwa magazi, kuchepa kwa njala ndikuthandizira kuwonda (,).

Kuphatikiza apo, imakhala ndi calcium yambiri kuposa njere zina zilizonse ndipo ndi mbewu yokhayo yakale yomwe imakhala ndi vitamini C (,).

Monga ndi tirigu aliyense, kuti ufa wanu wa teff usakhale ndi 100% wopanda gluten, yang'anani pomwe idakonzedwa.

Teff ndi njere yaying'ono kwambiri padziko lapansi. Ngakhale zili choncho, ufa wake umadzaza ndi nkhonya zopatsa thanzi.

6.Mpunga Wa Arrowroot

Ufa wa Arrowroot ndi ufa wochuluka wa gluten- ndi wopanda tirigu. Amapangidwa kuchokera ku zinthu zothina zomwe zimachokera ku chomera chotentha chotchedwa Maranta arundinacea.

Ndi ufa wosunthika ndipo ungagwiritsidwe ntchito ngati wonenepa kapena wothira amondi, coconut kapena tapioca ufa wa buledi ndi maphikidwe amchere. Ngati mukufuna crispy, crunchy mankhwala, gwiritsani ntchito paokha.

Ufa uwu uli ndi potaziyamu wambiri, mavitamini B ndi chitsulo. Kafukufuku wasonyeza kuti zitha kulimbikitsa ma cell amthupi ndikulimbikitsa chitetezo cha mthupi (,).

Msuzi wouyikidwa ndi starch akhoza kukhala wonenepa kapena wosakanikirana ndi zina kuti apange buledi. Zitha kuperekanso chitetezo chamthupi.

7. Ufa Wampunga Wa Brown

Ufa wampunga wofiirira umapangidwa ndi mpunga wofiirira. Amatengedwa ngati ufa wambewu yonse ndipo mumakhala chimanga, nyongolosi ndi endosperm.

Ili ndi kununkhira kwa mtedza ndipo itha kugwiritsidwa ntchito kupanga roux, kukulitsa msuzi kapena kuphika zakudya zophika mkate, monga nsomba ndi nkhuku. Ufa wampunga wofiirira nthawi zambiri umagwiritsidwa ntchito popanga Zakudyazi ndipo amatha kuphatikizidwa ndi ufa wina wopanda gluten, buledi, keke komanso maphikidwe a keke.

Ufawu uli ndi mapuloteni ambiri komanso fiber, zonsezi zingathandize kuchepetsa shuga m'magazi ndikuchepetsa thupi (,,,).

Imakhalanso ndi chitsulo, mavitamini a B, magnesium ndi manganese, komanso mankhwala omwe amatchedwa lignans. Kafukufuku akuwonetsa kuti lignans amathandizira kuteteza matenda amtima (,,).

Pofuna kupewa kuipitsidwa ndi gilateni, yang'anani ufa wofiirira womwe sunapangidwe m'malo opangira tirigu.

Ufa wopangidwa kuchokera ku mpunga wofiirira umapereka maubwino osiyanasiyana azaumoyo. Itha kuthandiza kutsitsa shuga m'magazi, kuchepetsa thupi komanso kuteteza matenda amtima.

8. Ufa wa oat

Ufa wa oat umapangidwa ndikupera phala lambewu. Amapereka zinthu zophika kuposa kukoma konse ndipo zimabweretsa chewier, kapangidwe kake.

Kuphika ndi ufa wa oat kumapangitsa kuti mankhwala anu omaliza akhale onyowa. Chifukwa cha kusowa kwa gluteni, zosakaniza zina zimayenera kusinthidwa kuti apange zinthu zowotcha zowotcha.

Oats amakhala ndi mtundu wa ulusi wosungunuka wotchedwa beta-glucan, womwe umakhala ndi maubwino ambiri azaumoyo. CHIKWANGWANI ichi chitha kuthandiza kutsitsa cholesterol "yoyipa" ya LDL, komanso shuga wamagazi ndi ma insulin (,,).

Amakhalanso ndi zakudya zina monga mapuloteni, magnesium, phosphorus, mavitamini a B ndi gulu la antioxidant avenanthramides (34,,, 37).

Oats ndi ufa wa oat nthawi zambiri zimadetsedwa, kutengera momwe amakulira komanso komwe amakonzedwa. Ngati simungathe kudya gilateni, onetsetsani kuti mwayang'ana zinthu zomwe zatsimikiziridwa kuti zilibe mchere.

Ufa wa oat umapereka ma fiber osungunuka komanso ma antioxidants omwe angateteze ku matenda amtima komanso kuchepetsa shuga m'magazi. Dziwani kuti itha kuipitsidwa ndi gluteni.

9. ufa wa chimanga

Ufa wa chimanga ndi chimanga chabwino kwambiri. Chimanga chimapangidwa kuchokera ku maso onse, kuphatikiza chinangwa, majeremusi ndi endosperm.

Amagwiritsidwa ntchito mobwerezabwereza monga cholizira cha zakumwa ndipo atha kugwiritsidwa ntchito popanga mikate ndi buledi.

Ufa wa chimanga umabwera mumitundu yoyera ndi yachikaso ndipo imatha kuphatikizidwa ndi zina zopanda gluteni kuti apange pizza.

Zili ndi fiber komanso gwero labwino la carotenoids lutein ndi zeaxanthin. Zomera ziwiri izi zimakhala ngati ma antioxidants ndipo zimatha kupindulitsa thanzi la diso pochepetsa kuchepa kwa macular okhudzana ndi ukalamba ndikuchepetsa chiopsezo cha ng'ala (,,).

Mulinso vitamini B6, thiamine, manganese, magnesium komanso antioxidant selenium (41).

Chimanga chimachokera ku nthambi yosiyana ya banja la udzu kuposa tirigu wolemera, tirigu ndi rye. Kuwonongeka kwa mtanda kumakhala kotheka makamaka mu zakudya zopangidwa ndi ufa wa chimanga. Ngakhale chimanga cha chimanga chimakhala ndi ufa wokhazikika.

Ufa wa chimanga ndi ufa wambewu yonse, wopatsa ma fiber ndi ma antioxidants omwe amatha kupindulitsa thanzi la diso.

10. Ufa wa Chickpea

Chickpeas ndi gawo la banja la legume. Ufa wankhuku amapangidwa ndi nsawawa youma ndipo umatchedwanso ufa wa garbanzo, ufa wa gramu ndi besan.

Chickpeas ali ndi kukoma kwa mtedza komanso kamvekedwe kake ndipo amadziwika ku Middle East komanso ku India. Ufa wankhuku umagwiritsidwa ntchito kupanga falafel, hummus ndi flatbread socca.

Ndi gwero labwino la fiber komanso zomanga thupi zomanga thupi. Zakudyazi zimagwirira ntchito limodzi kuti zichepetse chimbudzi, zimalimbikitsa kukwanira ndikuwongolera kulemera kwa thupi (,,,).

Ufa wa chickpea umakhalanso ndi michere yambiri ya magnesium ndi potaziyamu, zonsezi zimathandiza kwambiri pakulimbikitsa thanzi la mtima (,,).

Kuwonongeka kwa pamtanda kumatha kuchitika ndi zakudya zina zopangidwa ndi ufa wina wokhala ndi gluten.

Monga nyemba, ufa wa chickpea umapereka zomanga thupi zomanga thupi, fiber ndi michere ina yomwe ingateteze ku matenda amtima.

11. Ufa Wa Kokonati

Ufa wa coconut umapangidwa ndi nyama yowuma ya coconut ndipo umapereka kununkhira pang'ono kokonati.

Kuwunika kwake kumatulutsa zotsatira zofananira ndi ufa wokhazikika ndipo ndibwino kuphika mikate ndi ndiwo zochuluka mchere. Dziwani kuti ufa wa coconut umamwa madzi ambiri kuposa ufa wokhazikika kapena wa amondi.

Ndizowonjezera mafuta odzaza mafuta a lauric acid. Izi triglyceride yapakatikati imatha kupereka mphamvu ku thupi lanu ndipo itha kuthandizira kuchepetsa "zoyipa" za LDL cholesterol kuphatikiza ndi ulusi wa ufa (,).

Kafukufuku akuwonetsa kuti zomwe zili ndi fiber zingathandize kukhalabe ndi shuga wathanzi wamagazi, chifukwa sizimapangitsa kuti azikoka ().

Ufa wa coconut ndi njira yabwino kwa iwo omwe ali ndi chifuwa cha mtedza ndi gilateni. Ikhoza kuipitsidwa panthawi yokonza, choncho onetsetsani kuti mukuyang'ana kumene ufa wanu unapangidwa.

Wodzaza ndi fiber komanso mafuta okhutira wathanzi, ufa wa kokonati ndi njira yabwino kwa iwo omwe ali ndi chifuwa cha zakudya.

12. Tapioca ufa

Ufa wa Tapioca umapangidwa ndi madzi owuma omwe amachokera ku mizu ya chinangwa ku South America.

Ufa uwu umagwiritsidwa ntchito ngati wouma mu supu, msuzi ndi ma pie ndipo ulibe kununkhira kapena kukoma komwe kumawonekera. Itha kugwiritsidwanso ntchito pophatikizana ndi zina zopanda gilateni mumaphikidwe a mkate.

Kupatula pa chakudya, ufa wa tapioca umaperekanso zakudya zopatsa mphamvu, zomanga thupi kapena micronutrients. M'malo mwake, amadziwika kuti ndi otsika ndi mbewu zina zonse, zopanda ufa wa gluten ndipo nthawi zambiri amawonedwa ngati zopatsa mphamvu zopanda kanthu (,).

Phindu limodzi la ufa wa tapioca ndizosakaniza zosakaniza, zomwe zimagwira ntchito ngati fiber. Kulimbana ndi chimbudzi, wowuma uyu amalumikizidwa ndi kukhudzidwa kwa insulin, kutsika kwa shuga m'magazi, kuchepa kwa njala ndi zina zopindulitsa m'mimba (54, 55, 56,).

Ngati mukudya zakudya zopanda thanzi, onetsetsani kuti ufa wa tapioca sunaphatikizidwe ndi ufa wina wokhala ndi gilateni.

Chakudya chochepa kwambiri, ufa wa tapioca ndi ufa wabwino wa tirigu-, gluten- ndi wopanda mtedza wokulitsa zakumwa ndikugwiritsa ntchito popanga buledi. Zitha kuperekanso zabwino m'mimba.

13. Ufa wa chinangwa

Mphesa ndi mizu yolimba kapena masamba obadwira ku South America. Amadziwikanso kuti yuca.

Mosiyana ndi ufa wa tapioca, womwe umapangidwa ndi madzi owuma omwe amachokera muzu wa chinangwa, ufa wa chinangwa umapangidwa ndikupera ndi kuyanika muzu wonse.

Ufa uwu ndi wopanda mchere, wopanda tirigu komanso wopanda mtedza.

Imafanana kwambiri ndi ufa woyera ndipo imatha kugwiritsidwa ntchito mosavuta m'maphikidwe oyitanitsa ufa wazinthu zonse. Ili ndi kukoma kosalowerera ndale ndipo imatha kugaya mosavuta. Imakhalanso ndi ma calories ochepa kuposa coconut kapena maamondi.

Ufa wa chinangwa umakhala ndi chakudya chambiri. Mofanana ndi ufa wa tapioca, umaperekanso wowuma wosagwirizana, womwe umakhala ndi njira zosiyanasiyana zam'mimba (54, 55, 56,).

Kafukufuku wina akusonyeza kuti ufa wosagawanika womwe uli mu ufa wamtunduwu ungathandize kuchepetsa shuga m'magazi ndikupangitsa kuti insulin isamveke bwino. Dziwani kuti kukonza muzu wa chinangwa kumachepetsa milingo ya starch yosagwira yomwe ilipo mu ufa (58, 59, 60).

Chifukwa ufa wa chinangwa ungagwiritsidwe ntchito pawokha popanga zakudya, sizingakhale zoyipa. Komabe, nthawi zonse kumakhala kofunikira kuyang'ana komwe chinthucho chidakonzedwa.

Ufa wopandaufa, wopanda tirigu ndi mtedza, ufa wa chinangwa ndi chisankho chabwino kwa iwo omwe ali ndi chifuwa chazakudya. Zosakaniza zake zowonjezera zimaperekanso zopindulitsa m'mimba.

14. Ufa wa Tigernut

Ngakhale uli ndi dzina, ufa wa tigernut sapangidwa ndi mtedza. Tigernuts ndi masamba ang'onoang'ono omwe amakhala ku North Africa ndi Mediterranean.

Ufa wa Tigernut uli ndi kukoma kokoma ndi nutty komwe kumagwira bwino ntchito zophika. Kukoma kwake kumakuthandizani kuti muchepetse kuchuluka kwa shuga momwe mumapangira.

Dziwani kuti ndizowuma pang'ono kuposa ufa woyera ndipo mwina zimabweretsa zinthu zokhala ndi mawonekedwe ambiri.

Chikho chimodzi chachinayi chimanyamula magalamu 10 a fiber, zomwe zingathandize kuchepetsa cholesterol. Ufa wa Tigernut umakhalanso ndi mafuta ambiri opatsa thanzi, chitsulo, phosphorous, potaziyamu ndi mavitamini E ndi C (, 61, 62,).

Zatsopano pamsika wopanda gluteni, ndi makampani ochepa omwe amapanga ufawu. Kuopsa kwa kuipitsidwa kwa gluteni kumakhala kochepa, chifukwa nyalugwe sakhala tirigu.

Pokhala ndi zakudya zambiri, ufa wa tigernut umapereka ufa wosavuta wambiri m'malo ophika.

Mfundo Yofunika Kwambiri

Njira zosiyanasiyana zopanda thanzi, zopanda thanzi kwa ufa wamba kapena wa tirigu zimapezeka kwa anthu omwe ali ndi matenda a leliac, kutengeka kosagwirizana ndi giliteni kapena omwe amapewa gluten pazifukwa zina.

Mitundu ina yopanda gluteni imakhala ndi michere yambiri kuposa ina, kuwapangitsa kukhala ndi zisankho zabwino zophatikizira pazakudya zanu.

Mitundu yambiri yopanda gluteni imafunikira kusintha kosakanikirana kapena mitundu ingapo yamitundumitundu yopanda gilateni kuti ipange zokoma. Onetsetsani kuti mukuyesa njira yanu.

Ngati mungasankhe kapena mukufuna ufa wopanda gilateni, onetsetsani kuti mukufanizira michere, kulawa ndi kapangidwe kake musanapange chisankho chanu.