01 ye 09
Mbeu dzeG Gluten: Zvavari (uye zvavanofanira kuita nazvo!)
Grains photo by Fotografia Basica Ndezvipi zviyo zvinonzi gluten-zvisina zviyo?
Kudzivisa gluten zvinoreva kudya zvishomanana zvekudya zvakagadzirwa nevanowedzera zvakavanzika-uye icho chinhu chakanaka! Kana iwe uri chinhu chakafanana neni, iwe unoda kutengesa mune chikamu chezvokudya zvemukati cheko-co-op yako yepamunharaunda uye kuchengetedza mbeu dzakagadzirwa nemafuta uye michero yezvinhu zvidhura, kuzadza, uye zvine utano hwezvinomera zvemiti uye vegan . Ramba uchiverenga kuitira kuti uwane hura hunomwe dzisina maturo unofanirwa kuedza.
Iwe unogona kunge wakanzwa nezvevamwe vavo, asi ndakasangana newe hauna kuedza zvose zvavo! Hazvive nechokwadi chekuita nezviyo izvi? Heano mamwe mazano anokurumidza:
- Itai kudya kwekudya kwekudya kunotyisa (kufanana neoatmeal) nemafuta akaomeswa, michero, makungu, etc. Sample recipe: Maple sinamoni kambodhi quinoa
- Paira navo nemhando ipi zvayo yezvinomera, zvinomera zvinomera-fry, mhuka yemiriwo kana kuti Indian dahl panzvimbo yemucheka mutsvuku
- Wedzerai zvishoma zvezvipi zvezvipembenene zvisina mbiriso kune chero chero rudzi rwemuto, chirasi kana saladi kuti udzire uye uzadze
02 of 09
Teff
Teff
Kana iwe wakamboenda kune imwe yekudya yeEthiopiya, iwe mukana wakave uine teff asi iwe usina kumbozviziva. Izvozvo zviduku, zvinyorove, chingwa chakagadziriswa chinoshandiswa kuunganidza zvokudya panzvimbo yemidziyo kuEthiopia yekudyara kunoitwa kubva kuhufure. Kana iwe usati wambova nezvokudya zveEthiopiya, ini ndinokurudzira zvikuru kuti utsvake mumwe uye woedze! Chikafu chacho hachikanganwiki, uye vazhinji vachava nemafuta akawanda ezvinomera uye vegan.
Asi kudzokera kune teff. Teff haisi iyo yakakosha muchero kana quinoa nenzira iyo imwe mbeu yose. Somuenzaniso, haukwanisi kuita teff saladhi nenzira yaunogona kuita bharidha yebhari . Kuregererei? Nokuti zviyo zviduku zvikuru zvokuti kana zvikabikwa, zvinoratidzika pamwe chete. Asi izvi zvinongoita kuti teff ive yakakwana yezvinhu zvakadai semafuta echingwa zvekudya zvingwa zvemafuro , kuwedzera mune soup kwechinguva chiduku, uye midziyo yakasviba se teff polenta . Uye, sezvinoita polenta, teff yakagadzirwa ichava firmish kana yakabikwa uye iyo inonaya, saka, uronga kuidzosera nechingwa chiduku kana iwe uine zvakasara, kana, uzviise uye uzviite sezvakasara pasi !
03 of 09
Millet
Millet
Millet ndiyo inofarira zvinyorwa zvangu . Tarisa uye uenzanise mutengo, saka zvibvunze kuti sei usasarudze mapira! Mushonga unowanzowedzera ne1 / 6th mutengo we quinoa, unoita kuti ndinyore musoro wangu uye ndichishamisika kuti nei isingazivikanwi. Izvozvo zvinofanira kunge zvakadaro!
Mishonga yakakura mumapuroteni (kwete sepamusoro mumapuroteni sequinoa , kunyange zvakadaro), uye inowanzoita simbi uye zinc, iyo inokosha michina yevanhu vose, asi kunyanya kune vemiri uye vegans.
Uye, zvechokwadi, kubva pamasikiriti ari chaiwo mbeu uye kwete yezviyo, haina zvachose gluten-isina!
04 of 09
Kaniwa
Kaniwa
Kaniwa, hama yequinoa , inotarisa sezvinoita teff mukati maro isina kunwa, asi inogadzira zvakasiyana zvakasiyana. Apo teff ichanyangarika, kaniwa anobika zvakanyanya sequinoa, asi nokuti yakanyanya kuduku, kutema kwakasiyana chaizvo. Kana iwe uchida quinoa, unogona kungoda kaniwa, zvakare. Iine magiramu manomwe eprotini pa 1/4 mukombe yakaoma, kaniwa zvakare inonyanya kunobva puroteni yezvirimwa.
Zvose zviyo zvakaita kaniwa zvakakwana kuti urambe uripo. Ndinoda kubika zvakanyanya uye kuisisa saka ndinogara ndakagadzirirwa kuenda kuwedzera kune muto kumira pa stovetop kune mamwe maitiro uye mapuroteni, kana, ini ndiri kutakura saridhi yakazara kuti ndiende kuhofisi kwemasikati, Ichakanda mune imwe shoma shoma kaniwa kuti uwedzere huwandu uye fiber, uye, kufanana nehuwandu hwakazara, kaniwa inogona kushandiswa mune chero nzira ipi zvayo inowanzoshandisa rizi: mune pilaf, pamwe chete nemiti inotapira-fry, kana a vegetary curry.
05 of 09
Buckwheat
Sergey Chushkin / Getty Images Buckwheat
Kufanana nemarlet uye quinoa, buckwheat, pasinei nezita racho, haisi chairo gorosi kana kunyange zviyo, asi pane mbeu isina gluten. Kunze kwezvose zviyo, buckwheat iri nyore chaizvo kuziva nekuda kwepiramidhi-yakaita sechimiro.
Buckwheat kazhinji inouya mumhando mbiri dzakasiyana : yakasvibiswa uye yakagadzirwa. Iyo yakagadzirwa nemafuta, yakaratidzwa pamusoro apa, inenge yakasviba uye inenge yakasvibiswa tsvuku muvara, uye inogona kunzi kasha , yekuti hungu, inogona kunge isina kuvhiringidza. Raw, toasted buckwheat ibara rinopenya.
Buckwheat ndiyo inonyanya kukosha muJapan soba noodles , izvo zviri, hongu, gluten-isina!
06 of 09
Amaranth
Amaranth photo by Lew Robertson / Getty Images Amaranth
Imwe yega yeguten-yega iwe hauna kumboedza? Amaranth!
Shopping for amaranth? Inotarisa yakawanda sequinoa, kunyange iri duku uye yakawanda yakasvibirira mukati apo quinoa inenge yakaita seyendarira yakanyarara. Kufanana nequinoa, amaranth ndiyo yakanakisisa inopa mapuroteni ne 8 gramu pa 1/4 mukombe yakaoma, uye, semaseroti, inzvimbo yakakura yesimbi.
Amaranth anobika zvishoma nezvishoma pane zvimwe zviyo zvisina mbiriso, uye kubata kunogona kutora zvishomanana kuti uzvienzanise kana iwe waisangodya kudya mupunga kana quinoa.
07 of 09
Quinoa
Quinoa
Pari zvino iwe watove watoedza quinoa, uye zvichida kunyange mapoka mashomanana emakipe, asi iwe waiziva kuti quinoa haisi yezviyo, asi mbeu, uye iko chaizvoizvo haina guten-isina? Zvakanaka, zviri, uye zvino iwe unodaro!
Hungu, quinoa, chikafu chinonaka chakasimudzirwa pakuzivikanwa munguva pfupi yapfuura zvechokwadi, chikamu chekare chisina-gluten chiri chaizvo mbeu. Chimwe chezvikonzero zvinonzi quinoa zvakakurumbira, kunyanya pakati pezvirimwa uye zvipembenene, ndeyekuti inobva mumapuroteni anogadzirwa nemichero (alo ng nenyuchi, nuts uye legumes).
08 of 09
Rice
Vegan paella ane mazai egorosi, artichokes uye bell pepper photo neFuse / Getty Images Hungu, mupunga ihwohwo zviyo uye hauna guteni zvachose! Usafuratira risi paunofunga nezvemafuta asina guten uye uchigadzirira kudya. Mucheka wakachena, ruvara rune ruvara uye kunyange risi rwenyika (imwe mbeu inoshongedza segorosi) zvose zvinogona kusarudzwa kana uchida gorosi-isina zviyo.
Funga nezvezvinhu zvose zvinogona kushandiswa nemupunga, uye iwe uchaziva kuti inguva ipi yekudya iwe unogona kunakidzwa paa gluten-isina kudya: rizi nebhinzi , rizi pilaf, jambalaya, rice quiche, mupunga pudding, mupunga-wakaiswa bhero pepper, risi yakasviba, mashizha akaomeswa mazambiringa (dolmas), fried rice mipira, risotto, paella , rika fried, kusataura mimhanzi sushi!
09 of 09
Zvimwe zvinokonzerwa ne gluten-free vegan uye zvigadzirwa
Zvokudya zveGluten-zvisina kudya. Aya mahwendefa asina mbiriso akaisvonaka ekubatanidza pamwe nemiriwo inopisa-fries kana maketari, kuti adye zvakakwana. Heano mamwe mashoma mashoma ayo waunoda kutarisa kana uri pane gluten-isina vegetarian kana kuti gluten-isina vegan diet: