Izinketho eziyi-10 ezinempilo zokushintsha ufulawa kakolweni

-Delile

• 1. Ukolweni ophelele
• 2. UCarob
• 3. Oats
• 4. Ukhukhunathi
• 5. I-Buckwheat
• 6. I-alimondi
• 7. Amaranth
• 8. Quinoa
• 9.Phizi
• 10. I-Arrowroot

Ufulawa kakolweni ukhiqizwa kusuka ekugayweni kukakolweni, okusanhlamvu okunothe nge-gluten, okusetshenziswa kakhulu ekulungiseleleni amakhukhi, amakhekhe, isinkwa nemikhiqizo eyahlukahlukene yezimboni emhlabeni jikelele.

Kodwa-ke, yize isetshenziswa kabanzi, ukusetshenziswa ngokweqile kwemikhiqizo elungisiwe, etholakala kufulawa kakolweni, kuhlotshaniswa nokuvela kwezifo zenhliziyo, isifo sikashukela nokukhuluphala.

Ngalesi sizathu, ezinye izinhlobo zikafulawa ziye zavela emakethe, ngokuqukethwe okuphezulu kwemicu nezakhi zomzimba, futhi kwesinye isikhathi ngaphandle kwe-gluten, engathatha indawo kafulawa kakolweni kumalungiselelo okupheka:

1. Ukolweni ophelele

Ufulawa wonke kakolweni uthatha indawo enkulu kafulawa omhlophe ngoba unokuqukethwe okuphezulu kwefayibha. Igremu ngalinye le-100 linikeza cishe u-8.6 g wefayibha, ngokungafani nofulawa omhlophe kakolweni ohlinzeka ngama-2.9 g kuphela. I-Fiber inegalelo empilweni yamathumbu, iyindlela enhle kubantu abaphethwe ukuqunjelwa, ngaphezu kokukhulisa umuzwa wokusutha.

Ngaphezu kwalokho, ukolweni ophelele unokuqukethwe okuphezulu kwamavithamini B, abalulekile ekusebenzeni komzimba. Ukolweni ophelele uqukethe i-gluten, ngakho-ke akufanele isetshenziswe abantu abane-gluten ukungabekezelelani noma ukungezwani komzimba.

2. UCarob

ICarob ufulawa okhiqizwa ngesithelo se-carob, esinothe ngama-antioxidants, ikakhulukazi ama-polyphenols. Ngaphezu kwalokho, ufulawa wobhontshisi wesikhonyane ucebile nge-calcium ne-magnesium, amaminerali abalulekile empilweni yethambo.

ICarob ingasetshenziswa njengenye indlela ye-cocoa powder noma ushokoledi, ngoba ukunambitheka kwayo kuyafana. Lo fulawa awuqukethe i-gluten futhi ungasetshenziswa abantu abanesifo se-celiac, ukungezwani kofulawa kakolweni noma ukungabekezelelani kwe-gluten. Bona ukuthi ungayisebenzisa kanjani i-carob.

3. Oats

Enye inketho enhle yokufaka ufulawa kakolweni kufulawa we-oat, oqukethe imicu encibilikayo, ebizwa nge-beta-glucans. Lolu hlobo lwefayibha lwakha uhlobo lwejeli esiswini olusiza ukukhulisa umuzwa wokusutha, luthuthukise impilo yezimbali zamathumbu, lwehlise i-cholesterol embi (LDL) futhi lusize ukulawula ushukela wegazi. Ngakho-ke, i-oatmeal iyindlela enhle kakhulu kubantu abafisa ukunciphisa umzimba nokulawula i-glucose yegazi.

Endabeni yabantu abangama-celiac, ama-oats kufanele adliwe ngaphansi kokuqondiswa kwesazi sokudla. Yize ingenayo i-gluten, kwezinye izimo kuye kwabonwa ukuthi umzimba ungakha impendulo yomzimba yokulwa nama-oat protein, izinkinga eziya ziba zimbi. Ngaphezu kwalokho, kwezinye izimo, ama-oats angangcoliswa ukolweni, i-rye noma ibhali.

4. Ukhukhunathi

Ufulawa kakhukhunathi ukhiqizwa ngokugaya ukhukhunathi ongenamanzi. Lo ufulawa oguquguqukayo, onikeza izinzuzo eziningana zezempilo. Ukhukhunathi ucebile ngamafutha agcwele, anezinto ezilwa namagciwane nezama-antiviral ezisiza ukuqinisa amasosha omzimba, futhi ayinayo i-gluten, okwenza kube inketho enhle kakhulu kubantu abanesifo se-celiac, ukungezwani kakolweni noma ukuzwela kwe-gluten.

Ngaphezu kwalokho, inikela ngenani eliphezulu kakhulu le-fiber, cishe i-37.5 g nge-100 g ngayinye, uma kuqhathaniswa nezinye izimpuphu, okwenza kube yindlela enhle kubantu abaphethwe ukuqunjelwa. Bona ezinye izinzuzo zezempilo kakhukhunathi.

5. I-Buckwheat

IBuckwheat ibhekwa njenge-pseudo-cereal ngoba iyimbewu. Kubonakala ngokungaqukethe i-gluten nangokunotha ngama-antioxidants, ikakhulukazi ama-polyphenols, asiza ukunciphisa ukuvuvukala, athuthukise ingcindezi ye-aryerial futhi abambe iqhaza ekusebenzeni kahle kwenhliziyo.

Ngaphezu kwalokho, ufulawa we-buckwheat ucebile ngamavithamini B namaminerali anjenge-iron, calcium ne-selenium, okubalulekile ukuvikela izifo ezifana ne-anemia, i-osteoporosis ne-Alzheimer's. Yize ingenayo i-gluten, kubalulekile ukuqaphela ilebula, ngoba ingahle iqukathe iminonjana yaleli protein. Bona izinzuzo eziningi ze-buckwheat futhi ufunde ukuthi uzisebenzisa kanjani.

6. I-alimondi

Ufulawa we-alimondi ungenye enhle kakhulu yokufaka ufulawa kakolweni, ngoba ngaphezu kokuba nokunambitheka okumnandi, kuncane kuma-carbohydrate, akuqukethe i-gluten, kunothe ngo-vitamin E namanye ama-micronutrients.

Ukusetshenziswa kwalofulawa kuzindlela zokupheka kuyindlela enhle kakhulu kubantu abanesifo sikashukela futhi abafisa ukwehlisa isisindo, njengoba kusiza ukulawula ushukela nomfutho wegazi, nokunciphisa i-cholesterol embi (LDL).

7. Amaranth

Njenge-buckwheat, i-amaranth ibhekwa njenge-pseudocereal, ecebile ngama-antioxidants, amaprotheni, imicu, i-iron, i-calcium ne-selenium. Ngalesi sizathu, kuhle kakhulu ekuthuthukiseni impilo yobuchopho, amathambo nenhliziyo.

Yize ingenayo i-gluten, kubalulekile ukuthi ufunde ilebuli yokupakisha, ngoba kungahle kube nokungcola okuphambene futhi kuqukethe iminonjana yaleli protein.

8. Quinoa

Ufulawa weQuinoa ucebile nge-fiber, awuna-gluten, futhi uqukethe amaprotheni nensimbi, okwenza kube inketho enhle kakhulu yokufaka ufulawa kakolweni esikhundleni. Lo fulawa ungasetshenziselwa ukwenza ama-pancake, ama-pizza, amakhukhi, isinkwa namakhekhe, futhi ungatholakala ezitolo ezinkulu noma ulungiswe ekhaya, ubeke ubhontshisi epanini lokuthosa ukuze uwagcobise bese ufaka i-processor yokudla noma i-blender.

9.Phizi

Peas yimidumba enezinzuzo ezinhle kakhulu emzimbeni, ngoba icebile ngama-antioxidants, amaprotheni kanye nemicu, okusiza ukwenza ngcono impilo yamathumbu, ngaphezu kokungabi nayo i-gluten. Kodwa-ke, abantu abahlushwa igesi yamathumbu noma ukuqunjelwa njalo, ufulawa wepea akuyona inketho enhle ngoba unama-carbohydrate abilayo emathunjini futhi angadala ukungakhululeki.

10. I-Arrowroot

I-Arrowroot iyisigaxa esifana nomdumbula noma i-yam, esinothe ngemicu nezakhi zomzimba ezifana ne-magnesium, i-iron ne-calcium, okwenza kube lula ukugaya ukudla. Ngaphezu kwalokho, isetshenziswa kakhulu ngohlobo lwefulawa ne-powder, ukufaka ukolweni esikhundleni sabantu abanesifo se-celiac noma abazwela i-gluten. Ngoba kulula ukugaya, kunconywa izingane ezisencane nezinsana ezingaphezu kwezinyanga eziyisithupha ubudala, asebekhulile nabesifazane abakhulelwe. Bona ukuthi i-arrowroot isetshenziswa kanjani ekuphekeni, ebuhleni nasempilweni yomuntu siqu.