Iindlela ezili-10 ezisempilweni zokutshintsha umgubo wengqolowa

Umxholo

• 1. Ingqolowa iphelele
• 2. ICarob
• 3. Oats
• 4. Ikhokhonathi
• 5. I-Buckwheat
• 6. Iamangile
• 7. Isiqinisekiso
• 8. Ikhwinino
• 9. Iipeyisi
• 10. I-Arrowroot

Umgubo wengqolowa uveliswa kukungqusha kwengqolowa, isiriyeli etyebileyo kwi-gluten, esetyenziswa ngokubanzi ekulungiseleleni iicookies, iikeyiki, isonka kunye neemveliso ezahlukeneyo zorhwebo kwihlabathi liphela.

Nangona kunjalo, nangona isetyenziswa ngokubanzi, ukusetyenziswa gwenxa kweemveliso ezicokisekileyo, ezifumaneka kumgubo wengqolowa, kunxulunyaniswa nokuvela kwezifo zentliziyo, isifo seswekile kunye nokutyeba kakhulu.

Ngesi sizathu, ezinye iintlobo zomgubo ziye zavela kwintengiso, zinomxholo ophezulu weefayibha kunye nezondlo, kwaye ngamanye amaxesha ngaphandle kwe-gluten, enokuthi ithathe indawo yomgubo wengqolowa kumalungiselelo okupheka:

1. Ingqolowa iphelele

Umgubo wengqolowa uphelele endaweni yomgubo omhlophe kuba unomxholo ophezulu wefayibha. Iigram ezili-100 nganye zibonelela malunga ne-8.6 g yefayibha, ngokungafaniyo nomgubo wengqolowa omhlophe onika kuphela i-2.9 g Ifayibha inegalelo kwimpilo yamathumbu, iyindlela elungileyo yabantu abaphethwe kukuqhinwa, ukongeza ekwandeni kokuziva satiety.

Ukongeza, ingqolowa iphela inomxholo ophezulu weevithamini ze-B, ezibalulekileyo ekusebenzeni kwemetabolism. Ingqolowa iphela iqulethe i-gluten, ke ngoko ayifanele isetyenziswe ngabantu abane-gluten incolerance okanye i-allergies.

2. ICarob

ICarob ngumgubo oveliswa ngeziqhamo ze carob, etyebileyo kwii antioxidants, ingakumbi iipolyphenols. Ukongeza, umgubo weembotyi weenkumbi uzele yicalcium kunye nemagniziyam, iiminerali ezibalulekileyo kwimpilo yethambo.

ICarob inokusetyenziswa njengenye yecocoa powder okanye itshokholethi, kuba incasa yayo iyafana. Lo mgubo awunayo i-gluten kwaye unokusetyenziswa ngabantu abanesifo se-celiac, umgubo wengqolowa onganyangekiyo okanye ukunganyamezelani kwe-gluten. Jonga indlela yokusebenzisa icarob.

3. Oats

Olunye ukhetho oluhle lokutshintsha umgubo wengqolowa ngumgubo we-oat, oqulethe imicu e-soluble, ebizwa ngokuba yi-beta-glucans. Olu hlobo lwefayibha lwenza uhlobo lwejeli esiswini elinceda ukonyusa imvakalelo yokuhlutha, iphucula impilo ye-flora yamathumbu, inciphisa i-cholesterol embi (LDL) kwaye inceda ukulawula iswekile yegazi. Ke ngoko, i-oatmeal lukhetho oluhle kakhulu kubantu abanqwenela ukunciphisa umzimba kunye nokulawula iswekile yegazi.

Kwimeko yabantu abangenanto, ii-oats kufuneka zityiwe phantsi kwesikhokelo sengcali yesondlo. Nangona ingenayo i-gluten, kwezinye iimeko kuye kwaqatshelwa ukuba umzimba unokukhulisa impendulo yomzimba ngokuchasene neeproteni ze-oat, imeko eziba mandundu. Ukongeza, kwezinye iimeko, i-oats inokungcoliswa ingqolowa, irye okanye irhasi.

4. Ikhokhonathi

Umgubo wekhokhonathi uveliswa ngokusila kwekhokhonathi engenamanzi. Lo ngumgubo oguqukayo, obonelela ngezibonelelo ezininzi zempilo. Ikhokhonathi ityebile kumafutha agcweleyo, aneempawu zokulwa intsholongwane kunye neentsholongwane ezinceda ukomeleza amajoni omzimba, kwaye ayinagluten, isenza ukuba ibe yeyona ndlela iphambili kubantu abanesifo se-celiac, ukungabikho kwengqolowa okanye ubuntununtunu be-gluten.

Ukongeza, ibonelela ngesixa esikhulu kakhulu sefayibha, malunga ne-37.5 g nge-100 g nganye, xa kuthelekiswa neminye imigubo, iyenza ukuba ibe lukhetho olukhulu kubantu abaphethwe kukuqhinwa. Jonga ezinye izibonelelo zempilo zecoconut.

5. I-Buckwheat

I-Buckwheat ithathwa njenge-pseudo-cereal kuba iyimbewu. Iphawulwa ngokungabinayo i-gluten kunye nokuba sisityebi kwii-antioxidants, ngakumbi iipolyphenols, ezinceda ukunciphisa ukudumba, ukuphucula uxinzelelo lwe-aryerial kunye negalelo ekusebenzeni kakuhle kwentliziyo.

Ukongeza, umgubo we-buckwheat ugcwele iivithamini ze-B kunye neeminerals ezifana ne-iron, calcium kunye ne-selenium, eziyimfuneko ukuthintela izifo ezifana ne-anemia, i-osteoporosis kunye ne-Alzheimer's. Nangona ingenayo i-gluten, kubalulekile ukuba uyigcine ilebhile, kuba inokuba inezinto ezithile ezinokubonisa le protein. Bona ezinye izibonelelo zebuckwheat kwaye ufunde indlela yokusebenzisa.

6. Iamangile

Umgubo weAlmond yeyona ndlela ilungileyo yokutshintsha umgubo wengqolowa, kuba ukongeza ekubeni unencasa emnandi, iphantsi kwii-carbohydrate, ayiqulathanga gluten, ityebile ku-vitamin E kunye nezinye i-micronutrients.

Ukusetyenziswa kwalo mgubo kwiiresiphi yeyona ndlela ilungileyo kubantu abanesifo seswekile kwaye banqwenela ukunciphisa umzimba, njengoko kunceda ukulawula iswekile kunye noxinzelelo lwegazi, kunye nokunciphisa i-cholesterol embi (LDL).

7. Isiqinisekiso

Njenge-buckwheat, i-amaranth ithathwa njenge-pseudocereal, esisityebi kwi-antioxidants, iiproteni, imicu, isinyithi, i-calcium kunye ne-selenium. Ngesi sizathu, kufanelekile ekuphuculeni impilo yengqondo, amathambo kunye nentliziyo.

Nangona ingenayo i-gluten, kubalulekile ukuba ufunde ileyibhile yokupakisha, kuba kunokubakho ungcoliseko olunqamlezileyo kwaye luqulathe umkhondo wale proteni.

8. Ikhwinino

Umgubo wequinoa usisityebi kwifayibha, awunagluten, kwaye uneeprotein kunye nentsimbi, okwenza ukuba ube lukhetho olufanelekileyo lokutshintsha umgubo wengqolowa. Lo mgubo ungasetyenziselwa ukwenza iikeyiki, iipizza, iicookies, isonka kunye neekeyiki, kwaye ungazifumana kwiivenkile ezinkulu okanye ulungiselelwe ekhaya, ubeke iimbotyi kwipani yokutshiza ukuze uzigcobe kwaye emva koko kwenziwe iprosesa yokutya okanye i-blender.

9. Iipeyisi

I-ertyisi yimidumba ezinezibonelelo ezigqwesileyo emzimbeni, njengoko zityebile kwii-antioxidants, iiproteni kunye nemicu, enceda ekuphuculeni impilo yamathumbu, ukongeza ekubeni ayinasifo se-gluten. Nangona kunjalo, abantu abaphethwe yirhasi yamathumbu okanye ukuqunjelwa rhoqo, umgubo wepea ayisiyonto ilungileyo kuba ine-carbohydrate evuthayo emathunjini kwaye inokubangela ukungonwabi.

10. I-Arrowroot

I-Arrowroot sisifo esifubeni esifana necassava okanye i-yam, ityebile kwimicu kunye nezakha mzimba ezifana nemagniziyam, i-iron kunye ne-calcium, ethi yona iququzelele ukwetyisa. Ukongeza, isetyenziswa ngokubanzi ngohlobo lomgubo kunye nomgubo, ukubuyisela ingqolowa ngabantu abanesifo se-celiac okanye abanomdla kwi-gluten. Kuba kulula ukwetyisa, kuyacetyiswa kubantwana abancinci nakwiintsana ngaphezulu kweenyanga ezi-6 ubudala, abantu abadala kunye nabasetyhini abakhulelweyo. Jonga indlela i-arrowroot esetyenziswa ngayo ekuphekeni, kubuhle kunye nococeko lomntu.