1. Hupfu hweRye
Zvichida inonyanya kufarirwa mushure megorosi. Izvo zviri kure nekukodzera chero kubika, asi kunhuhwirira kwechingwa dema, hongu, kuchashanda kubva mazviri. Kune mhodzi, dzakapepetwa uye mapepa emhando yehupfu hwerye. Hupfu hwembeu hwakafanana nehupfu hwegorosi, hwakanyanya mu starch uye hushoma mune zvinovaka muviri - iyi ndiyo rudzi rwehupfu hwehupfu hwatisingakurudziri kushandisa. Peeled yakaderera mu gluten uye yatove nezvakawanda zvinovaka muviri. Asi iyo inonyanya kukosha ye rye ndeyechokwadi Wallpaper, iyo ine pasi rose zviyo uye ine inenge isina gluten, asi kubika kubva mairi chete hakugone kushanda. Kazhinji, hupfu hwe rye hunoshandiswa kwete chete kubika chingwa chakasviba, asiwo chegingerbread, mabhisikiti uye kunyange pie.
2. Hupfu hwezviyo
Hupfu uhu ndihwo hwapedyo mukubika zvinhu kune hupfu hwegorosi, uye hunogona kushandiswa wega pasina kuwedzera mamwe marudzi ehupfu. Inopa keke yakanaka yero ruvara, zviyo uye mhepo inowanikwa mubhisikiti. Mukuwedzera, hupfu hwezviyo hune zvakawanda zvevhithamini B, iron (inobatsira kupererwa neropa). Inonyaradzawo uye inovandudza basa remudumbu. Iwe unogona kubika mabhisikiti anonaka, charlottes, tortillas uye makuki kubva pachibage.
3. Hupfu hwemupunga
Hupfu hwemupunga hunowanikwa pakutengeswa mumhando mbiri: chena uye zviyo. Ichena ine starch yakawanda, ine high glycemic index, uye naizvozvo haina kunyanya kubatsira. Zviyo zvose zvine mavhitamini akawanda nemaminerari: iron, calcium, zinc, phosphorus, B mavhitaminzi. Nekudaro, haina gluten zvachose, uye kana ukawedzera imwe mhando yehupfu muhupfu hwezviyo, unogona kuwana makuki, mapakeke uye akasiyana marudzi emakeke.
4. Buckwheat hupfu
Imwe yemhando dzinonyanya kubatsira dzeupfu, haina gluten-isina, ine yakaderera glycemic index, pamwe nezvose, ine zvese zvimiro zvebuckwheat! Ndiko kuti, ine yakawanda iron, iodine, potassium, fiber uye ine utano mavhitaminzi E uye boka B. Iyi furawa inowanzoshandiswa mukudya uye allergy kubika. Asi kuitira kubheka kubva pairi kubudirira, unoda kuwedzera mamwe marudzi eupfu kwairi. Pancake, mapani uye pie zvakabikwa kubva muupfu hwebhakkwheat.
5. Hupfu hwakatsetseka (spelt)
Kutaura chokwadi, spelled igorosi remusango. Hupfu hwakatsetseka hune gluten hwakasiyana nepuroteni yegorosi, asi zvimiro zvayo mukubika zviri padyo neupfu hwegorosi. Chiperengo chinonyanya kubatsira kupfuura gorosi, zviyo zvakakwana zvine huwandu hwese hwevhithamini B, potasium, calcium, magnesium uye iron. Hupfu uhu huchagadzira mabhisikiti akanaka uye makuki.
6. Hupfu kubva kunzungu (arumondi, misidhari, pamwe nemhodzi dzenhanga, nezvimwewo)
Kana uine blender ine simba, iwe unogona kuita hupfu uhu kumba kubva kune chero rudzi rwenzungu munyaya yemaminitsi mashanu. Hupfu hwehupfu hunoenderana nenzungu nembeu dzayo: dzungu rine vhitamini A, zingi uye calcium, hupfu hwemusidhari hune polyunsaturated fatty acids, iron uye mavhitaminzi, furawa yemuarumondi ine magnesium, calcium, chromium, iron uye mavitamini emapoka. B, C, EE, RR. Zvakare, hupfu hwese hwenzungu hwakanyanya muprotein, uye huri kuwedzera kukuru pakubheka kwevatambi. Hazvigoneki kuti iwe uchakwanisa kugadzira makeke kubva kuhupfu hwehupfu wega, asi ichave yakanakisa yekuwedzera kune mamwe marudzi. Inogadzira makeke anonaka, muffin uye mabhisikiti. Nenzira, kana iwe ukangotora hupfu hwenzungu uye wowedzera misi, unogona kugadzira mabhesi akanaka emakeke ecashewcake.
7. Coconut hupfu
Hupfu hunoshamisa - hwekubika uye mbishi chikafu chekudya. Iyo yakasikwa isina gluten, ine flavour yekokonati uye inovaka muviri: yakakwirira muprotein, fiber uye lauric acid, ine antiviral properties. Nayo, iwe unogona kubika muffin yekudya, muffin, mabhisikiti uye kubika mamwe mabikirwo echikafu cashewcake.
8. Chickpea uye pea hupfu
Kazhinji inoshandiswa muVedic neIndia kubika kugadzira fritters (pudl) iyo inoshandiswa nemidziyo yose inopisa. Uye, sezvamunoziva, peas uye chickpeas idura repamusoro-giredhi mapuroteni uye anobatsira ekutsvaga zvinhu. Naizvozvo, hupfu hwechickpea hwakawana nzvimbo mukubika mabikirwo ekudya kwemitambo. Inogadzira zvihwitsi zvinonaka, mapanike, mapanike uye kunyange makeke.
9. Upfu hweflakisi
Hupfu uhu hunokosha mune arsenal yezvigadzirwa zvemiti, nekuti inogona kutsiva mazai mukubika. Zvikuru, 1 tbsp. flaxseed meal mu ½ kapu yemvura yakaenzana ne 1 zai. Uye, zvechokwadi, ine zvinhu zvose zvinobatsira zvemhodzi yeflakisi: yakakura ye omega-3, omega-6 polyunsaturated fatty acids, calcium, zinc, iron uye vitamin E. Hupfu hweflaxseed hunogonawo kushandiswa mukugadzira chingwa. , muffin uye muffin.
10. Oatmeal
Oatmeal, kana uine blender kana kofi grinder kumba, zviri nyore kuzviita iwe pachako. Kuti uite izvi, iwe unongoda kukuya oatmeal kana oatmeal muupfu. Oatmeal ine gluten, uye nekudaro inonyatsozvikwanira pakubika. Ichagadzira zvinoshamisa zvekudya mapakeke, mapakeke, chaiyo oatmeal cookies uye mapanike. Zvisinei, kumabhisikiti, anorema. Oatmeal ine mavhitamini eB akawanda, selenium, magnesium, iron, uye mapuroteni, ndicho chikonzero vatambi vanofarira kuishandisa pavanenge vachida kuzvibata kune dhizeti inonaka.
11. Hupfu hwebhari
Haisi kushandiswa sechinhu chikuru chekubika nekuda kwehuwandu husina kukwana hwe gluten uye tart kuravira. Asi sekuwedzera kumhando huru yehupfu mumakuki, tortilla inonaka uye chingwa, yakanaka. Hupfu hwebhari ndiyo imwe nzira yakanaka kune hupfu hwe rye, ine yakawanda phosphorus, magnesium, iron, mapuroteni uye B mavitamini.