Tshaj Luv Tshaj thiab Pob Kws, Cov Hmoov Uas Muaj Ntau Yam Siv
Cov nplej thiab barley (thiab qee zaum rye) tsim tau lub hauv paus ntawm cov khoom cog ntau hom, ob qho tib si hauv tsev thiab khw muag khoom. Yog li thaum koj tshem tawm cov no - raws li koj yuav tsum tau ua thaum noj cov zaub mov tsis pub noj haus - koj tau muab qee qhov tso tawm cov khoom loj tawm.
Txawm li cas los xij, koj kuj tau qhib koj tus kheej txog ntau yam tshiab. Muaj, txhuv thiab pob kws yog gluten dawb, thiab ntau tus neeg uas muaj tus kab mob celiac thiab tsis yog-celiac gluten rhiab heev noj ob npaug ntawm cov hmoov nplej, hauv ntau hom.
Tiam sis ua kom tsis txhob nquam paj npleg thiab pob kws rau lwm cov nthuav - txawm tias tsis tshua paub zoo - nplej thiab pseudo-nplej muaj nws cov khoom plig. Offbeat gluten free grains muab cov khoom qab zas txawv uas yooj yim dua tau cov gluten nplej. Tsis tas li ntawd xwb, ntau tus neeg muaj hlau thiab fiber.
Ntawm no yog ib daim ntawv teev kuv nyiam gluten dawb nplej, ntxiv rau qee cov tswv yim rau yam koj ua tau nrog lawv.
Pias: Iron-Rich African Grain
Sorghum tuaj nyob rau hauv teb chaws Africa thiab tam sim no yog cultivated nyob rau ntau lub tropical thiab sub-tropical teb chaws thoob ntiaj teb. Hauv Teb Chaws Asmeskas, nws yog siv rau cov tsiaj noj, tab sis nws qhov chaw nyob hauv cov khoom noj khoom haus tsis muaj gluten dawb hlob tuaj.
Tshaj liaj teb, tastes zoo nkaus li ib qho yooj yim me me, qab zib pob kws, ua haujlwm zoo raws li cov khoom noj uas muaj glutens tsis pub hmoov sib tov, los yog siav nrog dej ua kua kub hnyiab . Nrog qe thiab me ntsis dej, nws ua kom zoo (thiab ceev) gluten dawb pancakes. Nws kuj yog siv los brew gluten-dawb npias . Pias yog siab hauv hlau thiab fiber - ib nrab ib khob hmoov nplej poom hmoov txhuv ntses muaj 25 feem pua ntawm koj cov hluav taws xob txhua hnub, plus 6 grams fiber.
Nqaij (Buckwheat): Nrhav hauv kub, Cov Khaub thuas Mob Colds
Dua li ntawm lub npe tawm, buckwheat tsis txheeb rau cov nplej thiab yog li ntawd yog gluten dawb. Nws yeej tsis yog lub noob qoob loo, txawm yog; Es tsis txhob, nws yog tiag xav tau ib tug txiv hmab txiv ntoo. Tab sis feem ntau cov kab lis kev cai uas tau muab cog rau buckwheat siv nws ua ib qho chaw hloov, feem ntau yog kub los yog txias gluten cereal .
Qhov tseeb, "kasha" yog technological roasted buckwheat groats (tab sis koj yuav tsum tsis txhob xav hais tias cov cereals hu ua "kasha" yog tag nrho gluten-dawb, vim muaj ntau muaj gluten cov khoom xyaw ). Ib nrab ntawm lub khob ntawm buckwheat groats muaj txog 6 grams fiber, ntxiv rau txog 12% ntawm koj cov nyiaj hlau xav tau thiab ib tug kab ntawm calcium.
Tapioca: Tsis yog Koj Niam Pudding
Ntau ntawm peb paub tapioca los ntawm creamy tapioca pudding (uas kuv yeej hlub tiag tiag). Tab sis thaum siv nyob rau hauv ib qho kev noj haus-glutens dawb, tapioca - lub hmoov nplej uas yog muab rho tawm los ntawm lub hauv paus ntawm lub cassava cog - muaj ntau ntau siv tshaj li xwb dessert.
Ua ke nrog sorghum thiab nplej hmoov nplej, tapioca hmoov nplej tuaj yeem pab ua kom muaj kev haus luam yeeb, tsis tshua muaj gritty zoo nkauj rau gluten-dawb khoom ci, uas yog vim li cas koj pom nws ua khoom muaj ntau hom hmoov sib xyaw. Koj kuj tuaj yeem siv nws los ua gluten-free crêpes. Ib nrab ntawm lub khob ntawm tapioca (nyob rau hauv daim ntawv pearl) yog tsis muaj rog thiab tsis pub muaj protein ntau - nws yog dawb huv carbohydrate, thiab muaj me ntsis fiber (uas yog vim li cas nws muab cov zoo li zoo nkauj hauv cov khoom ci).
Quinoa: High-Altitude Pseudo-Grain
Quinoa nruab nrab yog lwm pseudo-grain - nws tseem ua tau zoo dua hais txog spinach thiab beets tshaj li nws yog grain nroj tsuag. Yuav luag tsis paub ib xyoo caum xyoo dhau los, nws loj hlob rau hauv qhov chaw loj vim yog lub lag luam ntawm ib lossis ob lub tuam txhab uas muag quinoa thiab quinoa-based nplej khoom.
Raw quinoa yuav tsum tau ua kom tiav nws cov iab-tasting txheej. Ua raws li txoj kev no thiab tom qab ntawd ces siav tag nrho hauv cov dej xws li oatmeal, nws ua kom zoo, me ntsis nutty-tasting kub cereal. Koj kuj tuaj yeem siv cov hmoov nplej quinoa los ua kom pom kev sib txawv. Quinoa nyob hauv roob Andes thiab hlob zoo nyob rau ntawm qhov chaw siab, ntau cov quinoa cov neeg tau txais lawv cov qoob loo ntawm South America. Quinoa yog ib qhov zoo ntawm cov khoom cog muaj protein ntau - 10 grams nyob rau hauv ib nrab-khob - thiab tseem muaj ntau hlau thiab omega-3 thiab -6 fatty acids.
Amaranth: Pop Nws zoo li Paj Kws
Technically, amaranth yog ib tug tshuaj ntsuab, tsis yog ib tug grain. Tab sis qhov ntawd tsis txwv cov neeg nyob hauv Amelikas thiab Esxias los ntawm kev siv cov noob nroj tsuag zoo li cereal nplej (kom ncaj ncees, koj tuaj yeem noj cov nplooj zoo li).
Nws yog ua tau rau toast amaranth ntau nyiam paj kws; nyob rau hauv Mexico, tuav ntawm sweetened popped amaranth hu ua alegrias yog heev ntau. Amaranth yog qhov zoo tshaj plaws gluten-dawb grain qhov chaw ntawm hlau - ib nrab ib khob muaj ntau tshaj 40% ntawm koj txhua hnub hlau yuav tsum tau. Nws kuj muaj ntau cov calcium, magnesium thiab fiber, ntxiv rau txog 13 gram protein.