Mitundu 6 Yabwino Kwambiri Pasitala Wopanda Gluten ndi Zakudyazi

Zamkati

• 1. Msuzi wa Brown Rice
• 2. Shirataki Zakudyazi
• 3. Chickpea Pasitala
• 4. Pasitala wa Khino
• 5. Soba Zakudyazi
• 6. Pasitala wa Multigrain
• Mfundo Yofunika Kwambiri

Kwa okonda pasitala, kusakhala ndi gluteni kumawoneka kovuta kwambiri kuposa kusintha kosavuta kwa zakudya.

Kaya mukutsata zakudya zopanda thanzi chifukwa cha matenda a leliac, chidwi cha gilateni kapena zomwe mumakonda, simuyenera kusiya mbale zomwe mumakonda.

Ngakhale pasitala wamtunduwu amapangidwa pogwiritsa ntchito ufa wa tirigu, pali njira zambiri zopanda gluteni zomwe zimapezeka.

Nawa mitundu isanu ndi umodzi yabwino kwambiri pasitala wopanda Zakudyazi ndi Zakudyazi.

1. Msuzi wa Brown Rice

Pasitala wampunga wa Brown ndi imodzi mwamasamba odziwika bwino a gluten chifukwa cha kununkhira kofewa komanso kosalala - zonse zomwe zimagwira ntchito m'malo mwa zakudya zambiri za pasitala.

Poyerekeza ndi mitundu yambiri ya pasitala, pasitala wampunga wofiirira ndiye gwero labwino kwambiri, ndipo pafupifupi magalamu atatu mu kapu imodzi (195-gramu) yotulutsa pasitala yophika ().

Mpunga wa Brown umakhalanso ndi micronutrients yofunikira monga manganese, selenium ndi magnesium (2).

Kuphatikiza apo, kafukufuku akuwonetsa kuti chinangwa chomwe chimapezeka mu mpunga wofiirira chimadzaza ndi ma antioxidants, mankhwala amphamvu omwe angathandize kulimbana ndi kuwonongeka kwa okosijeni m'maselo ndikulimbikitsa thanzi labwino ().

Kafukufuku wina apeza kuti kudya mpunga wofiirira kumatha kuwonjezera kuchuluka kwa ma antioxidant m'magazi ndipo zitha kuthandiza kupewa matenda monga matenda ashuga, khansa ndi matenda amtima (,).

Chidule Pasitala wampunga wofiirira ndi gwero labwino la michere, michere ndi ma antioxidants omwe amatha kupititsa patsogolo thanzi komanso kupewa matenda opatsirana. Kukoma kwake kofatsa komanso mawonekedwe ake otakasuka kumapangitsa kukhala cholowa m'malo mwa mitundu yambiri ya pasitala.

2. Shirataki Zakudyazi

Zakudyazi za Shirataki zimapangidwa kuchokera ku glucomannan, mtundu wa fiber yotengedwa muzu wa mbewu ya konjac.

Chifukwa CHIKWANGWANI chimadutsa m'matumbo osadetsedwa, Zakudyazi za shirataki zilibe ma calories komanso ma carbs.

Amakhala ndi mawonekedwe a gelatinous ndipo samalawa koma amatenga zokometsera zina akamaphika.

Kuphatikiza apo, fiber ya glucomannan yawonetsedwa kuti imachepetsa kuchepa thupi komanso imachepetsa ma ghrelin, mahomoni omwe amathandizira njala (,).

Kafukufuku wina apeza kuti kuwonjezera ndi glucomannan kumatha kuchepetsa kuchuluka kwama cholesterol, kukhazikika m'magazi ndikuthandizira kudzimbidwa (,,).

Komabe, kumbukirani kuti Zakudyazi za shirataki zimapereka pafupifupi zopatsa mphamvu kapena zopatsa thanzi pazakudya zanu.

Pachifukwa ichi, ndikofunikira kwambiri kuti muzitsitsa zokometsera zabwino pasitala wanu, monga mafuta amtundu wathanzi, nyama zamasamba ndi zomanga thupi.

Chidule Zakudyazi za Shirataki zimapangidwa kuchokera ku glucomannan, mtundu wa fiber wopanda calorie ndipo ungathandize kulimbikitsa kuchepa thupi, kuchepetsa kuchuluka kwama cholesterol, kuwongolera shuga wamagazi ndikuchotsa kudzimbidwa.

3. Chickpea Pasitala

Pasitala ya Chickpea ndi pasitala yatsopano yopanda thanzi yomwe yatenga chidwi pakati pa ogwiritsa ntchito thanzi.

Imafanana kwambiri ndi pasitala wamba koma ndi kamvekedwe kake ka chickpea komanso kapangidwe kake kochepera pang'ono.

Imakhalanso ndi mapuloteni apamwamba, fiber yambiri, yonyamula pafupifupi 13 magalamu a mapuloteni ndi 7 magalamu a fiber mu ma ounite awiri (57-gramu) kutumikira ().

Mapuloteni ndi CHIKWANGWANI zimadzaza ndipo zimathandizira kuchepetsa kuchuluka kwa kalori tsiku lonse kuti muchepetse kunenepa (,,).

M'malo mwake, kafukufuku m'modzi mwa azimayi a 12 adapeza kuti kudya chikho chimodzi (200 magalamu) a nsawawa musanadye kunathandizira kuchepetsa kuchuluka kwa shuga m'magazi, njala komanso kudya kalori masana, poyerekeza ndi chakudya cholamulira ().

Kuphatikiza apo, kafukufuku akuwonetsa kuti nsawawa zimatha kukonza matumbo, kuchepetsa kuchuluka kwama cholesterol ndikuthandizira kuwongolera shuga m'magazi (,).

Chidule Pasitala wa Chickpea ali ndi mapuloteni ambiri komanso fiber, zomwe zitha kuthandiza kuchepetsa thupi ndikuthandizira kukonza matumbo, kuchuluka kwama cholesterol ndi kasamalidwe ka shuga m'magazi.

4. Pasitala wa Khino

Pasitala ya quinoa ndi cholowa m'malo mwa gluteni cha pasitala wamba chomwe chimapangidwa kuchokera ku quinoa chophatikizidwa ndi mbewu zina, monga chimanga ndi mpunga. Kawirikawiri amafotokozedwa kuti ali ndi kapangidwe kake kakang'ono kamene kamakhala ndi nutty kukoma.

Chowonjezera chake, quinoa, ndi njere yotchuka yonse yomwe imakondedwa chifukwa cha michere yambiri, kununkhira pang'ono komanso thanzi lake.

Monga imodzi mwa mapuloteni ochepa opangidwa ndi mbewu omwe amapezeka, quinoa imapereka muyeso wamtima wa amino acid asanu ndi anayi ofunikira omwe thupi lanu limafunikira ().

Quinoa ndi gwero labwino la mavitamini ndi michere yambiri, kuphatikiza manganese, magnesium, phosphorus, folate, mkuwa ndi chitsulo (19).

Kuphatikiza apo, pasitala wa quinoa amakhala ndi michere yambiri, yopatsa pafupifupi magalamu atatu a fiber mu chikho chimodzi cha 1/4 (43-gramu) chotulutsa pasitala wouma ().

Kafukufuku akuwonetsa kuti fiber imachedwetsa kuyamwa kwa shuga m'magazi kuti iwongolere kuchuluka kwa shuga m'magazi, kukonza thanzi m'mimba ndikulimbikitsa kukhutira kuti muchepetse kunenepa (,,).

Chidule Pasitala wa quinoa amapangidwa kuchokera ku quinoa ndi mbewu zina, monga chimanga ndi mpunga. Ndi gwero labwino la mapuloteni, ma fiber ndi micronutrients ndipo limatha kukhala lothandiza pakudya m'mimba, kuwongolera shuga m'magazi komanso kukonza kunenepa.

5. Soba Zakudyazi

Zakudyazi za Soba ndi mtundu wa pasitala wopangidwa kuchokera ku ufa wa buckwheat, chomera chomwe chimalimidwa kwambiri kuti chikhale ndi mbewu ngati zaufa.

Amakhala ndi kukoma kwa mtedza kokometsera kokometsera, komwe kumapezeka m'mitundu yosiyanasiyana.

Zakudya za Soba ndizochepa kwambiri kuposa mitundu yambiri ya pasitala koma zimaperekabe mapuloteni ambiri ndi fiber.

Mafuta awiri (56-gramu) omwe amagwiritsidwa ntchito ndi soba Zakudya zophika amakhala ndi pafupifupi 7 magalamu a mapuloteni, 3 magalamu a fiber ndi kuchuluka kwa micronutrients angapo ofunika monga manganese ndi thiamine (, 25).

Kafukufuku akuwonetsa kuti kudya buckwheat kumatha kuphatikizidwa ndi kuchuluka kwama cholesterol, kuthamanga kwa magazi komanso kuwongolera kunenepa (,).

Zakudyazi za Soba zimakhalanso ndi glycemic index yocheperako kuposa zina zina, kutanthauza kuti kudya Zakudyazi za soba sikuwonjezera kuchuluka kwa shuga wamagazi ().

Komabe, zindikirani kuti opanga ena amaphatikiza ufa wa buckwheat ndi mitundu ina ya ufa popanga mtundu uwu wa Zakudyazi.

Onetsetsani kuti mwayang'anitsitsa zosakaniza mosamala ndikupewa chilichonse chomwe chili ndi ufa wa tirigu kapena ufa woyera ngati muli ndi matenda a leliac kapena chidwi cha gilateni.

Chidule Zakudya za Soba ndi mtundu wa Zakudyazi zopangidwa kuchokera ku ufa wa buckwheat. Kudya buckwheat kumalumikizidwa ndikuwongolera thanzi la mtima, kuwongolera kunenepa komanso kuchuluka kwa shuga wamagazi.

6. Pasitala wa Multigrain

Mitundu yambiri ya pasitala wopanda gluteni amapangidwa pogwiritsa ntchito mbewu zosiyanasiyana, kuphatikiza chimanga, mapira, buckwheat, quinoa, mpunga ndi amaranth.

Zakudya zamtundu wa pasitala zimatha kusiyanasiyana kutengera mtundu wa njere zomwe zimagwiritsidwa ntchito.Zitha kukhala paliponse pakati pa 4-9 magalamu a mapuloteni ndi 1-6 magalamu a fiber pa 2-ounce (57-gramu) yotumikira (,,).

Nthawi zambiri, pasitala yama multigrain imatha kukhala njira yabwino yoperekera pasitala wamba kwa iwo omwe ali ndi matenda a leliac kapena chidwi cha gluten.

Pasitala ya Multigrain nthawi zambiri imakonda kwambiri kulawa ndi kapangidwe ka pasitala wachikhalidwe. Kusinthana kosavuta kungapangitse maphikidwe anu onse omwe mumakonda kukhala opanda gluten.

Komabe, ndikofunikira kuyang'anitsitsa pazosakaniza ndi kupewa zinthu zodzaza ndi zowonjezera, zowonjezera komanso zosakaniza za gluten.

Chidule Pasitala ya Multigrain imapangidwa kuchokera ku mbewu monga chimanga, mapira, buckwheat, quinoa, mpunga ndi amaranth. Nthawi zambiri ndimasewera pafupi ndi pasitala wokhazikika malinga ndi kukoma ndi kapangidwe kake, koma mawonekedwe azakudya amatha kusiyanasiyana potengera zosakaniza zake.

Mfundo Yofunika Kwambiri

Ngakhale pasitala mwina anali ataganiziridwapo kuti sangakhale ndi anthu omwe amadya zakudya zopanda thanzi, pali zosankha zambiri zomwe zingapezeke.

Onetsetsani kuti mwasankha zinthu zomwe zatsimikiziridwa kuti ndizopanda gluteni ndipo onani kawiri pazosakaniza kuti mupewe kuipitsidwa kwapakati ndi zovuta zina.

Kuphatikiza apo, pitilizani kudya pang'ono komanso kusakaniza pasitala wanu ndi zinthu zina zopatsa thanzi kuti mukhale ndi thanzi labwino komanso kuti mukhale ndi zakudya zabwino.