1. Ufa wa Rye
Mwina otchuka kwambiri pambuyo pa tirigu. Sikoyenera kuphika kulikonse, koma mkate wakuda wonunkhira, ndithudi, udzagwira ntchito. Pali mitundu ya ufa wa rye, wosenda ndi masamba. Ufa wambewu ndi wofanana ndi ufa wa tirigu wofunika kwambiri, umakhala ndi wowuma komanso wopanda michere yambiri - uwu ndi mtundu wa ufa wa rye womwe sitimalimbikitsa kugwiritsa ntchito. Peeled imakhala ndi gluten ndipo ili kale ndi zakudya zambiri. Koma chothandiza kwambiri cha rye ndi wallpaper, chimakhala ndi njere zonse ndipo mulibe gilateni, koma kuphika kokhako sikungagwire ntchito. Nthawi zambiri, ufa wa rye umagwiritsidwa ntchito osati kuphika mkate wakuda, komanso gingerbread, mabisiketi komanso ma pie.
2. Ufa wa chimanga
Ufa umenewu ndi womwe uli pafupi kwambiri ndi ufa wa tirigu, ndipo ukhoza kugwiritsidwa ntchito pawokha popanda kuwonjezera ufa wamtundu wina. Zimapangitsa makeke kukhala ndi mtundu wachikasu, wonyezimira komanso wowoneka bwino mu biscuit. Komanso ufa wa chimanga uli ndi mavitamini ambiri a B, chitsulo (chothandiza pa kuchepa kwa magazi). Komanso kutonthoza ndi bwino ntchito ya m`mimba thirakiti. Mutha kuphika mabisiketi okoma, charlottes, tortilla ndi makeke kuchokera ku ufa wa chimanga.
3. Ufa wa mpunga
Ufa wa mpunga umapezeka pogulitsidwa m'mitundu iwiri: yoyera komanso yathunthu. White imakhala ndi wowuma wambiri, imakhala ndi index yayikulu ya glycemic, chifukwa chake sizothandiza kwambiri. Mbewu zonse zimakhala ndi mavitamini ndi mchere wambiri: chitsulo, calcium, zinki, phosphorous, mavitamini a B. Komabe, ilibe gilateni konse, ndipo ngati muwonjezera ufa wamtundu wina pa ufa wa tirigu wonse, mutha kupeza makeke, zikondamoyo ndi mitundu yosiyanasiyana ya makeke.
4. Ufa wa Buckwheat
Mmodzi mwa mitundu yothandiza kwambiri ya ufa, wopanda gluten, uli ndi index yotsika ya glycemic, kuphatikiza chilichonse, uli ndi zonse za buckwheat! Ndiko kuti, ili ndi chitsulo chochuluka, ayodini, potaziyamu, CHIKWANGWANI ndi mavitamini athanzi E ndi gulu B. Ufa umenewu nthawi zambiri umagwiritsidwa ntchito pazakudya komanso zophikidwa ndi ziwengo. Koma kuti kuphika kuchokera pamenepo kupambane, muyenera kuwonjezerapo mitundu ina ya ufa. Zikondamoyo, zikondamoyo ndi pie zimaphikidwa kuchokera ku ufa wa buckwheat.
5. Ufa wochulukitsidwa (wolemba)
Kunena zowona, spelled ndi tirigu wamtchire. Ufa wopendekeka uli ndi gilateni wosiyana ndi mapuloteni a tirigu, koma katundu wake pophika ali pafupi kwambiri ndi ufa wa tirigu. Ma spelled ndi othandiza kwambiri kuposa tirigu, mbewu zonse zimakhala ndi mavitamini a B ambiri, potaziyamu, calcium, magnesium ndi iron. Ufa umenewu udzapanga mabisiketi abwino kwambiri ndi makeke.
6. Ufa wochokera ku mtedza (amondi, mkungudza, ndi njere za dzungu, ndi zina zotero)
Ngati muli ndi blender yamphamvu, mutha kupanga ufa uwu kunyumba kuchokera ku mtedza wamtundu uliwonse mu mphindi 5. Ufa wa ufa udzadalira mtedza ndi mbewu zomwe zimakhala: dzungu lili ndi vitamini A, nthaka ndi calcium, ufa wa mkungudza uli ndi polyunsaturated mafuta acids, chitsulo ndi mavitamini, ufa wa amondi uli ndi magnesium, calcium, chromium, chitsulo ndi mavitamini a magulu. B, C, EE, RR. Kuonjezera apo, ufa wonse wa mtedza uli ndi mapuloteni ambiri, ndipo ndiwowonjezera kwambiri pakuphika kwa othamanga. Ndizokayikitsa kuti mutha kupanga makeke kuchokera ku ufa wa nati nokha, koma zidzakhala zabwino kwambiri kuwonjezera pamitundu ina. Amapanga makeke okoma, ma muffin ndi mabisiketi. Mwa njira, ngati mutenga ufa wa nati ndikuwonjezera madeti, mutha kupanga maziko abwino a ma cashewcakes aiwisi.
7. Ufa wa kokonati
Ufa wodabwitsa - wowotcha ndi zakudya zokometsera zosaphika. Mwachilengedwe imakhala yopanda gilateni, imakhala ndi kukoma kwa kokonati ndi zakudya zake: zomanga thupi, fiber ndi lauric acid, zomwe zimakhala ndi antiviral properties. Ndi izo, inu mukhoza kuphika muffins zakudya, muffins, masikono ndi kuphika yemweyo yaiwisi cashewcakes chakudya.
8. Nkhuku ndi ufa wa nandolo
Nthawi zambiri amagwiritsidwa ntchito mu kuphika kwa Vedic ndi Indian kupanga fritters (pudl) omwe amaperekedwa ndi mbale zonse zotentha. Ndipo, monga mukudziwa, nandolo ndi nandolo ndi nyumba yosungiramo mapuloteni apamwamba komanso zinthu zothandiza. Chifukwa chake, ufa wa chickpea wapeza malo pophika maphikidwe azakudya zamasewera. Amapanga maswiti okoma, zikondamoyo, zikondamoyo komanso makeke.
9. Ufa wa fulakesi
Ufa umenewu ndi wofunika kwambiri mu nkhokwe ya zamasamba, chifukwa ukhoza m'malo mwa mazira ophika. Mwachitsanzo, 1 tbsp. ufa wa flaxseed mu ½ chikho cha madzi ndi ofanana ndi dzira limodzi. Ndipo, ndithudi, ili ndi zonse zopindulitsa za mbewu za fulakesi: omega-1, omega-3 polyunsaturated mafuta acids, calcium, zinki, chitsulo ndi vitamini E. Ufa wa fulakisi ungagwiritsidwenso ntchito pokonza mkate. , ma muffins ndi ma muffins.
10. Ufa wa phala
Oatmeal, ngati muli ndi blender kapena chopukusira khofi kunyumba, ndizosavuta kudzipangira nokha. Kuti muchite izi, mumangofunika kugaya oatmeal kapena oatmeal mu ufa. Oatmeal imakhala ndi gilateni, motero imakhala yokwanira pakuphika. Zidzapanga zikondamoyo zabwino kwambiri, zikondamoyo, makeke enieni a oatmeal ndi zikondamoyo. Komabe, mabisiketi ndi olemetsa. Oatmeal ali ndi mavitamini a B ambiri, selenium, magnesium, chitsulo, ndi mapuloteni, chifukwa chake othamanga amakonda kugwiritsa ntchito pamene akufuna kuti adye chakudya chokoma.
11. Ufa wa balere
Sichigwiritsidwa ntchito ngati chigawo chachikulu cha kuphika chifukwa cha kuchuluka kwa gilateni komanso kukoma kwa tart. Koma monga chowonjezera ku mtundu waukulu wa ufa mu makeke, tortilla savory ndi mkate, ndi zabwino. Ufa wa balere ndi wabwino m'malo mwa ufa wa rye, uli ndi phosphorous yambiri, magnesium, chitsulo, mapuloteni ndi mavitamini a B.