Mukati
Chikafu chisina gluten chakasiyana chaizvo. Asi kubika nehupfu hwegorosi hazvina kukodzera kwaari. Ndeupi rudzi rwehupfu husina gluten uye hunogona kuve hwaro hwezvinonaka zvakabikwa kumba?
Oat furawa
Hupfu hweoat ndiyo hutano hwakanyanya pane hupfu hwegorosi. Munguva yekugadzirwa kweoatmeal, mishonga haina kurasikirwa - mavitamini, minerals, fiber. Oatmeal inogadzirisa kugaya uye inosimbisa immune system.
Oatmeal chigadzirwa chekudya, saka zvakabikwa zvakagadzirwa neupfu hwakadaro zvakaderera-calori. Oat furawa inoenda zvakanaka nealmond uye hupfu hwechibage.
chifukidzo chemusoro
Hupfu hwechibage hwakaderera mumakoriyori uye hwakakodzera kugadzirwa kwezvigadzirwa zvekudya. Chibage chine mhedzisiro inobatsira pakugaya, inogadzirisa BP uye shuga yeropa. Shandisa chibage kugadzira maMexican tortillas, chingwa, machipisi, nachos. Hupfu uhu hunogonawo kuiswa musobho, muto, kana zviyo.
Upfu hwemupunga
Hupfu uhu hunozivikanwa muJapan neIndia, uye madhiritsi akawanda anogadzirwa pahwaro hwayo. Hupfu hwemupunga hune hutano hwakapfuma uye husina kwazvakarerekera hunofadza kuravira. Hupfu hwemupunga hunogona kushandiswa kubheka chingwa, matirobhu, mabreadbread, kuwedzera kumadhizeti kuti aumbise chimiro.
Upfu hweBuckwheat
Buckwheat hupfu hwakapfuma muvhitamini, zvicherwa, fiber, mapuroteni uye zvimwe zvinovaka muviri. Pahwaro hwayo, kudya kwakaderera-koriori kunowanikwa, kunopa muviri nesimba uye simba kwenguva yakareba.
Upfu hweamondi
Hupfu hwenzungu hune hutano hunoshamisa. Inobva mavitamini B, E, A, potasium, calcium, iodine, phosphorus, iron uye neomega-3 fatty acids. Hupfu hwemuarumondi hunonaka uye hunopa zvinhu zvakabikwa kunaka kunoshamisa. Inogadzirisa metabolic maitiro emuviri, inosimbisa immune system, inomutsa basa repfungwa, uye ine zvinobatsira pamwoyo netsinga.
Hupfu hwekokonati
Upfu hwekokonati ine hunhu uye hunhu, iyo inopfuudzwa kune dzese ndiro dzinovakirwa pairi. Iyi furawa ine mavitamini, zvicherwa, antioxidants, organic acids, shuga zvine hutano, mapuroteni uye omega-3 mafuta. Dishi neupfu hwekokonati inosimbisa immune system, inovandudza mashandiro emitsipa yeropa nemoyo. Pancakes, muffin, muffin, mapakeke, mapai anogadzirwa neupfu hwekokonati.
Upfu hwepasi
Chickpeas chigadzirwa chine hutano kwazvo. Iine mavitamini eboka B, A, E, C, PP, potasium, calcium, zinc, magnesium, phosphorus, iron, antioxidants uye amino acids. Kugara uchishandisa zvinhu zvakabikwa zvichibva paupfu hwechickpea kunogadzirisa kugaya, kunatsiridza manzwiro, uye kunopa simba. Hupfu hwechickpea hunogona kushandiswa kugadzira chingwa, tortilla, mukanyiwa wepizza, pita chingwa uye pita chingwa.