Zamkatimu
Zakudya zopanda gluten ndizosiyanasiyana. Koma kuphika ndi ufa wa tirigu sikoyenera kwa iye. Ndi ufa wamtundu wanji womwe umakhala wopanda gilateni ndipo ungakhale maziko a zakudya zokoma zophikidwa kunyumba?
Ufa wa oat
Ufa wa oat ndi njira yabwino kwambiri kuposa ufa wa tirigu. Panthawi yokonza oatmeal, zakudya sizitayika - mavitamini, mchere, fiber. Oatmeal normalizes chimbudzi ndi kumalimbitsa chitetezo cha m`thupi.
Oatmeal ndi chakudya chopatsa thanzi, choncho zophikidwa ndi ufa wotere zimakhala zochepa kalori. Ufa wa oat umayenda bwino ndi ufa wa amondi ndi chimanga.
chivundikiro chamutu
ufa wa chimanga ndi otsika zopatsa mphamvu ndipo ndi oyenera yokonza zakudya zakudya. Chimanga ali ndi phindu pa chimbudzi, normalizes kuthamanga kwa magazi ndi shuga. Gwiritsani ntchito ufa wa chimanga kupanga ma tortilla aku Mexico, mkate, chips, nachos. Ufa umenewu ukhoza kuwonjezeredwa ku supu, sauces, kapena chimanga.
Mpunga
Ufa umenewu ndi wotchuka ku Japan ndi India, ndipo zokometsera zambiri zimakonzedwa pamaziko ake. Ufa wa mpunga uli ndi mawonekedwe olemera athanzi komanso kukoma kosalowerera ndale. Ufa wa mpunga ukhoza kugwiritsidwa ntchito kuphika mkate, tortillas, gingerbreads, kuwonjezera pazakudya zokometsera kuti zikhwime.
Ufa wa buckwheat
Ufa wa Buckwheat uli ndi mavitamini, mchere, fiber, mapuloteni ndi zakudya zina. Pamaziko ake, zakudya zopatsa thanzi zopatsa mphamvu zochepa zimapezedwa, zomwe zimapatsa thupi mphamvu ndi mphamvu kwa nthawi yayitali.
Ufa wa amondi
Ufa wa mtedza ndi wathanzi kwambiri. Ndi gwero la mavitamini B, E, A, potaziyamu, calcium, ayodini, phosphorous, iron ndi omega-3 fatty acids wathanzi. Ufa wa amondi umakoma ndipo umapatsa zophikidwa kununkhira kodabwitsa. Iwo normalizes kagayidwe kachakudya m`thupi, kumalimbitsa chitetezo cha m`thupi, yambitsa ntchito zamaganizo, ndipo ali ndi phindu pa mtima ndi mitsempha.
Ufa wa kokonati
Ufa wa kokonati uli ndi kukoma kwake komanso fungo, zomwe zimaperekedwa ku mbale zonse zochokera pamenepo. Ufa uwu uli ndi mavitamini, mchere, antioxidants, organic acids, shuga wathanzi, mapuloteni ndi omega-3 mafuta. Zakudya zokhala ndi ufa wa kokonati zimalimbitsa chitetezo chamthupi, zimathandizira kugwira ntchito kwa mitsempha yamagazi ndi mtima. Zikondamoyo, muffins, muffins, zikondamoyo, pie amapangidwa kuchokera ku ufa wa kokonati.
Ufa wapansi
Nkhuku ndi mankhwala abwino kwambiri. Lili ndi mavitamini a gulu B, A, E, C, PP, potaziyamu, calcium, zinki, magnesium, phosphorous, iron, antioxidants ndi amino acid. Kugwiritsa ntchito nthawi zonse zakudya zophikidwa pa ufa wa chickpea kumapangitsa kuti chimbudzi chikhale bwino, chimapangitsa kuti munthu azisangalala komanso amapatsa mphamvu. Ufa wa chickpea ukhoza kugwiritsidwa ntchito kupanga mkate, tortilla, mtanda wa pizza, mkate wa pita ndi mkate wa pita.