Gluten He protein ia i loaʻa i loko o kekahi mau kīʻaha e like me ka palaoa, rai, a me ka bale.
Kōkua ia i ka mālama ʻana i ke ʻano o nā meaʻai ma o ka hāʻawi ʻana i ka elasticity a me ka maʻa. He kōkua nō hoʻi i ka piʻi ʻana o ka palaoa a hana i kahi ʻano porous.
GlutenʻOiai palekana no ka hapanui o nā kānaka, maʻi celiac ai ole ia, ka hoʻomanawanui ʻole o ka gluten ʻO ka poʻe me nā kūlana e like me ka gluten e haʻalele i ka gluten e pale i kona hopena maikaʻi ʻole i ke olakino.
Nui nā meaʻai i hana ʻia me nā meaʻai i loko o ka gluten, no laila ʻo ka poʻe hiki ʻole ke ʻai i ka gluten e nānā pono i nā lepili meaʻai.
ʻaneʻi meaʻai ʻole gluten papa inoa…
ʻO ka palaoa ʻole Gluten
Loaʻa i kekahi mau kīʻaha holoʻokoʻa i ka gluten, aʻo nā mea ʻē aʻe he gluten-free maoli.
Pono e nānā pālua i nā lepili meaʻai i ke kūʻai ʻana i nā huaʻai piha. Hiki ke hoʻohaumia ʻia nā kīʻaha holoʻokoʻa ʻole gluten i ka gluten ke hana ʻia i loko o ka hale like me nā meaʻai i loaʻa i ka gluten.
No kekahi laʻana, ʻoka ʻO ka mea maʻamau, ua hana ʻia ia i loko o nā keʻena hana palaoa e hiki ai ke alakaʻi i ka hoʻohaumia kea. No laila, pono ʻoe e hōʻoiaʻiʻo i ka gluten-free nā oats āu e kūʻai ai.
Sorghum
Sorghum Hoʻoulu ʻia ma ke ʻano he meaʻai a me nā holoholona. Hoʻohana ʻia ia e hana i ka sorghum syrup, kahi ʻano mea ʻono, a me kekahi mau mea inu ʻona.
Loaʻa i kēia palaoa gluten-free nā mea kanu pono e like me nā antioxidants no ka hōʻemi ʻana i ke kaumaha oxidative a me ka pilikia o ka maʻi maʻi.
I ka makahiki 2010, ua ʻike ʻia ka hoʻāʻo a me ka noiʻi holoholona i ka sorghum i nā waiwai anti-inflammatory nui ma muli o kona kiʻekiʻe o kēia mau mea kanu.
Eia kekahi, waiwai nui ka sorghum i ka fiber a kōkua i ka paʻa ʻana o ke kō koko koko ma o ka hoʻolohi ʻana i ka komo ʻana o ke kō.
Ua hoʻohālikelike kekahi haʻawina i ke kō koko a me ka nui o ka insulin i 10 poʻe ma hope o ka ʻai ʻana i ka muffin i hana ʻia me ka sorghum a i ʻole ka palaoa palaoa holoʻokoʻa. Ua alakaʻi ʻo Sorghum i ka emi ʻana o ke kō koko a me ka insulin ma mua o ka muffin palaoa holoʻokoʻa.
Hoʻokahi kīʻaha (192 grams) o ka sorghum he 12 grams o ka fiber, 22 grams o ka protein a kokoke i ka hapalua o ka hao āu e pono ai i kēlā me kēia lā.
He ʻono ʻoluʻolu ko Sorghum a ua ʻeli ʻia i palaoa no ka kuke ʻana i nā huahana gluten-free.
ʻO Quinoa
ʻO Quinoaua lilo i kekahi o ka mea kaulana loa gluten-free palaoa. He mea maʻalahi ia, me ka waiwai i ka fiber a me ka mea kanu-polokina.
ʻO ia kekahi o nā kīʻaha olakino maikaʻi loa me ka nui o nā antioxidants i hiki ke kōkua i ka hōʻemi ʻana i ka pilikia o kekahi mau maʻi.
Eia kekahi, he kiʻekiʻe ka quinoa i loko o ka protein a ʻo ia kekahi o nā meaʻai liʻiliʻi i manaʻo ʻia he protein piha.
ʻOiai ʻo ka hapa nui o nā meaʻai mea kanu ʻaʻole i hoʻokahi a ʻelua mau waikawa amino koʻikoʻi e koi ʻia e ko mākou kino, aia nā quinoa ʻewalu a pau. ʻO kēia ka mea kanu i kumu maikaʻi loa o ka protein.
Hoʻokahi kīʻaha (185 grams) o ka quinoa moʻa e hāʻawi i 8 grams o ka protein a me 5 grams o ka fiber. Hoʻopiha pū ʻia me nā micronutrients a hoʻokō i ka hapa nui o nā koi o kēlā me kēia lā no ka magnesium, manganese, a me ka phosphorus.
Mākala
MākalaHe ʻano meaʻai maikaʻi loa ia e hāʻawi i nā pono olakino.
Ua ʻike ʻia kahi noiʻi holoholona ua hoʻemi ka millet i nā triglycerides koko a me ka mumū i nā ʻiole.
ʻO kekahi noiʻi ʻē aʻe i nānā i ka hopena o ka ʻai ʻana i ke kiʻekiʻe o ke kō koko i nā maʻi maʻi maʻi maʻi ʻeono. Ua ʻike ʻia kēia haʻawina ʻo ka millet i alakaʻi i kahi pane glycemic haʻahaʻa a haʻahaʻa i ke kō koko koko ma mua o ka laiki a me ka palaoa.
Hoʻokahi kīʻaha (174 grams) o ka millet i kuke ʻia he 2 grams o ka fiber, 6 grams o ka protein a me 19% o nā pono magnesium i kēlā me kēia lā.
ʻOaka
ʻOaka he ola kino loa. ʻO ia kekahi o nā kumu maikaʻi loa o ka beta-glucan, kahi ʻano fiber soluble e hāʻawi ana i nā pono olakino.
Ma kahi loiloi o 28 mau haʻawina i ʻike ʻia ua hōʻemi maikaʻi ʻo beta-glucan i ka "kino" LDL cholesterol a me ka kolamu holoʻokoʻa me ka ʻole o ka pili ʻana i ka "maikaʻi" HDL cholesterol.
Ua hōʻike ʻia nā haʻawina ʻē aʻe e hiki i ka beta-glucan ke hoʻolōʻihi i ka komo ʻana o ke kō a hoʻohaʻahaʻa i ke kō koko a me nā pae insulin.
ʻO ka 1/4 kīʻaha (39 grams) o nā ʻoʻa maloʻo e hāʻawi i 4 grams o ka fiber a me 7 grams o ka protein. He kumu maikaʻi nō ia o ka phosphorus, magnesium a me nā huaora B.
ʻAʻohe gluten maoli ka oats, akā nui nā ʻano oat i loaʻa i ka gluten ma muli o ka haumia mai ka ulu ʻana a me ka hana ʻana.
Inā loaʻa iā ʻoe ka maʻi celiac a i ʻole ka gluten sensitivity, e ʻoluʻolu e kūʻai i nā oats i hōʻoia ʻia a kapa ʻia ʻo gluten-free.
ʻO Buckwheat
ʻOiai kona inoa, palaoa He ʻanoʻano like ʻole ia me ka gluten-free a ʻaʻohe mea pili i ka palaoa.
Hāʻawi ia i ka nui o nā antioxidants kikoʻī ʻelua: rutin a me quercetin.
Ke hōʻike nei kekahi mau haʻawina holoholona he mea pono paha ka rutin i ka hōʻemi ʻana i nā hōʻailona o ka maʻi o Alzheimer. ʻO Quercetin, ma ka ʻaoʻao ʻē aʻe, ua ʻōlelo ʻia e hōʻemi i ka mumū a me ke kaumaha oxidative.
Hiki ke kōkua i ka ʻai ʻana i ka buckwheat e hōʻemi i kekahi mau mea pilikia no ka maʻi puʻuwai. He haʻahaʻa ko ka poʻe ʻai Buckwheat i ke koko kiʻekiʻe, ka cholesterol kiʻekiʻe, a me ke kō koko kiʻekiʻe.
Hoʻokahi kīʻaha (170 grams) o ka buckwheat e hāʻawi i 17 grams o ka fiber, 23 grams o ka protein a ʻoi aku ma mua o 90% o kou pono i kēlā me kēia lā no ka magnesium, keleawe a me ka manganese.
amaranth
amaranthHe moʻolelo koʻikoʻi kona e like me kekahi o nā meaʻai nui o ka lāhui Inca, Maya, a me Aztec. ʻO ka mea ʻē aʻe, he kīʻaha momona me nā pono olakino maikaʻi loa.
Ua ʻike ʻia kahi noiʻi 2014 he mea maikaʻi nā pūhui i ka amaranth i ka pale ʻana i ka mumū i loko o nā kānaka a me nā ʻiole ma o ka pale ʻana i ka hoʻāla ʻana o kahi kūlana metabolic e hoʻoulu ai i ka mumū.
Mahalo i kona ʻano fiber kiʻekiʻe, hiki i ka amaranth ke hōʻemi i kekahi mau kumu pilikia o ka maʻi puʻuwai.
ʻOiaʻiʻo, ua ʻike ʻia kahi noiʻi holoholona e hoʻemi ana ka amaranth i nā triglycerides koko a me nā pae o ka "kino" LDL cholesterol.
Hoʻokahi kīʻaha (246 grams) o ka amaranth i kuke ʻia he 5 grams o ka fiber a me 9 grams o ka protein. Hoʻokō ia i ka 29% o ka pono hao i kēlā me kēia lā a loaʻa ka nui o ka magnesium, phosphorus a me ka manganese.
ʻO Teff
ʻO ka palaoa liʻiliʻi loa ma ka honua ʻoka He hua liʻiliʻi akā ikaika. ʻOiai he 1/100 wale nō ia o ka hua palaoa, loaʻa iā ia kahi ʻano meaʻai maikaʻi loa.
He waiwai ʻo Teff i ka protein e mālama ai iā ʻoe i ka piha, e hōʻemi i ka makemake a me ka wikiwiki i ka metabolism.
Hoʻokō pū ia i kahi hapa nui o ka pono o ka fiber i kēlā me kēia lā. ʻO He ʻāpana koʻikoʻi ia o ka meaʻai a hāʻawi i ka pohō kaumaha, hoʻemi i ka ʻai a me ka neʻe mau ʻana o ka ʻōpū.
Hoʻokahi kīʻaha (252 grams) o ka teff moʻa he 10 grams o ka protein a me 7 grams o ka fiber. Loaʻa iā ia ka nui o nā huaora B, ʻoi aku ka thiamine.
No ka hoʻomākaukau ʻana i nā meaʻai gluten-free, e hoʻāʻo i ka palaoa teff ma kahi o ka palaoa palaoa.
Aigupita
AigupitaʻO ia kekahi o nā kīʻaha gluten-free kaulana loa i hoʻopau ʻia ma ka honua. Ma waho aʻe o ke kiʻekiʻe o ka fiber, aia nā carotenoids lutein a me zeaxanthin.
Hōʻike nā haʻawina e hoʻopōmaikaʻi ka lutein a me ka zeaxanthin i ke olakino o ka maka ma o ka hōʻemi ʻana i ka pilikia o ka cataracts a me ka degeneration macular e pili ana i ka makahiki, ʻelua kumu maʻamau o ka nalo ʻana o ka ʻike i ka poʻe ʻelemakule.
Ua ʻike ʻia kahi noiʻi ʻo ka poʻe me ka nui o ka carotenoids he 43% haʻahaʻa haʻahaʻa o ka macular degeneration pili i ka makahiki ma mua o ka poʻe me ka haʻahaʻa.
ʻO 1/2 kīʻaha (83 grams) o ka palaoa melemele he 6 grams o ka fiber a me 8 grams o ka protein. He kiʻekiʻe hoʻi i ka magnesium, ka huaʻa B6, ka thiamine, manganese a me ka selenium.
laiki palaka
ʻOiai mai ka hua hoʻokahi ka laiki ʻeleʻele a me ke keʻokeʻo, ua wehe ʻia ka bran a me ka germ o nā kīʻaha i ka wā e hana ai i ka laiki keʻokeʻo.
No laila, laiki palakaʻoi aku ka nui o ka fiber a me ka nui o nā micronutrients, e lilo ia i mea olakino ʻai ʻole glutenhana ia i kekahi o lakou.
ʻO nā ʻano laiki ʻelua he gluten-free, akā hōʻike nā haʻawina ʻo ka ʻai ʻana i ka laiki palaka ma kahi o ka laiki keʻokeʻo e hāʻawi i nā pono olakino hou aʻe.
ʻO ka ʻoiaʻiʻo, ʻo ka ʻai ʻana i ka laiki ʻeleʻele ma mua o ka laiki keʻokeʻo e hōʻemi i ka pilikia o ka maʻi diabetes, ka piʻi paona a me ka maʻi puʻuwai.
Hoʻokahi kīʻaha (195 grams) o ka laiki ʻeleʻele he 4 grams o ka fiber a me 5 grams o ka protein. Loaʻa ia i kahi ʻāpana maikaʻi o ka pono o ka magnesium a me ka selenium i kēlā me kēia lā.
ʻAʻole ʻae ʻia nā cereals me ka gluten
- ʻO ka palaoa, nā ʻano like ʻole
– Rai
- Barley
– Triticale
Hoʻohana pinepine ʻia kēia mau kīʻaha gluten no ka hana ʻana i nā huahana e like me ka berena, nā pahū, pasta, cereal, nā mea i kālua ʻia, a me nā meaʻai ʻai.
ʻO nā huaʻai a me nā meaʻai me ka gluten-free
ʻO nā huaʻai a me nā meaʻai hou a pau ʻaʻohe gluten maoli. Eia naʻe, hiki i kekahi mau huaʻai a me nā mea kanu i hoʻoponopono ʻia i loko o ka gluten, i hoʻohui ʻia i kekahi manawa ma ke ʻano he mea ʻono a mānoanoa paha.
ʻO nā mea i loaʻa i ka gluten i hiki ke hoʻohui ʻia i nā huaʻai a me nā mea kanu i hana ʻia, hydrolyzed wheat protein, starch meaʻai i hoʻololi ʻia, malt a maltodextrin Inā loaʻa.
ʻOiai ʻaʻole paʻa ka papa inoa ma lalo nei, hāʻawi ia i nā hiʻohiʻona o nā huaʻai hou a me nā mea kanu hiki iā ʻoe ke ʻai i ka meaʻai gluten-free.
- ʻO nā hua Citrus, me nā ʻalani a me ka huaʻala
- Maiʻa
- Apple
– Huaale
- Peach
- Pea
- ʻO nā mea kanu cruciferous, me ka cauliflower a me ka broccoli
- ʻO nā ʻōmaʻomaʻo e like me ka spinach, kale, a me ka chard
- ʻO nā mea kanu starchy, me ka ʻuala, ke kulina, a me ka zucchini
- Pepa
- Nā haloo
- Onioni
- Kāroti
– ʻUkuhi
- Piʻi ʻōmaʻomaʻo
ʻO nā huaʻai a me nā huaʻai e noʻonoʻo ai no ka Gluten
Caniola a me nā lau ʻai
Hiki ke hoʻopaʻa ʻia me nā kīʻaha gluten. ʻO nā huaʻai a me nā meaʻai i kāʻei ʻia me ka wai a i ʻole ka wai maoli ʻaʻole i gluten-free.
ʻO nā huaʻai a me nā meaʻai maloʻo
I kekahi manawa, hiki ke hoʻohui ʻia nā mea ʻono a me nā meaʻai me ka gluten. ʻO nā ʻano ʻano maloʻo maloʻo maʻamau ʻaʻohe gluten.
Nā huaʻai maloʻo a me nā mea kanu
Loaʻa paha i nā mea i loaʻa i ka gluten. ʻO nā huaʻai maʻemaʻe, ʻaʻohe kō, nā hua maloʻo a me nā huaʻai ʻaʻole gluten.
Palekana ʻAʻole Gluten
Nui nā meaʻai i loko o ka protein, me nā kumu holoholona a me nā mea kanu. ʻO ka hapa nui he gluten-free maoli.
Eia nō naʻe, hoʻohana pinepine ʻia nā meaʻai i loaʻa i ka gluten e like me ka soy sauce, ka palaoa, a me ka vīnega malt i mea hoʻopiha a mea ʻono paha. Hiki iā lākou ke hoʻohui i nā meaʻai a me nā marinades, i hui pinepine ʻia me nā meaʻai protein.
– ʻO nā ʻiʻo i hana ʻia e like me nā ʻīlio wela, nā sausages, nā sausages, nā salami a me ka puaʻa
- Nā mea hoʻololi ʻiʻo e like me ka veggie burgers
– nā ʻiʻo anu
- Mince
- ʻO nā protein i hui pū ʻia me nā ʻuala a i ʻole nā mea ʻala
- Nā protein i hoʻomākaukau ʻia, e like me ka meaʻai microwave.
Pono e pale aku
– ʻO kēlā me kēia ʻiʻo, moa a iʻa paha me ka palaoa
- Hoʻohui pū ʻia nā protein me ka soy soy kumu palaoa
–Seitan
Nā Mea Hana Waiwai ʻAʻohe Gluten
ʻO ka hapa nui o nā huahana waiu ʻaʻole maoli ka gluten. Eia nō naʻe, ʻo nā mea ʻono a loaʻa nā mea hoʻohui e pono e nānā pālua ʻia no ka gluten.
ʻO kekahi mau mea i loaʻa i ka gluten maʻamau i hiki ke hoʻohui ʻia i nā huahana waiū he mānoanoa, malt, a me ka starch meaʻai i hoʻololi ʻia.
He aha ka Gluten-Free Dairy Products?
- Waiu
- Pākē
- Kīkī
– Kalima
- Paʻakai paʻakai
- Kilika ʻawaʻawa
- Yogurt
ʻO nā huahana waiū e noʻonoʻo ai no ka Gluten
– Ka waiu ʻono a me ka yogurt
- Nā huahana paʻakai i hana ʻia e like me ka ʻuala cheese
- I kekahi manawa hui ʻia ka hau kalima me nā mea hoʻohui gluten
Hua waiu e pale aku ai
- Nā mea inu waiu malt
ʻO nā momona a me nā aila ʻole Gluten
ʻO nā momona a me nā aila ʻaʻohe gluten maoli. I kekahi mau hihia, hiki ke hui pū ʻia nā meaʻai gluten me nā momona a me nā aila no ka ʻono a me ka mānoanoa.
He aha ka Gluten-Free Fats?
- Pākē
– ʻOliva ʻaila
– ʻAila ʻAvocado
– aila niu
- ʻO nā aila meaʻai a me nā hua e like me ka aila sesame, ka ʻaila canola a me ka ʻaila sunflower
ʻO nā momona a me nā aila e pale aku ai
– Ehu kuke
- Nā ʻaila me ka ʻono a i ʻole nā mea ʻala
Nā mea inu ʻole Gluten
Aia kekahi mau ʻano o nā mea inu gluten-free i loaʻa.
Eia naʻe, ua hui pū ʻia kekahi mau mea inu me nā mea hoʻohui i loaʻa ka gluten ma ke ʻano he mea hoʻohui. Eia kekahi, hana ʻia kekahi mau mea inu ʻawaʻawa me ka malt, ka bale a me nā kīʻaha gluten ʻē aʻe a no laila pono e pale ʻia i ka meaʻai gluten-free.
He aha nā mea inu ʻole ʻo Gluten?
- Kāna
- 100% wai
- Kope
- Ti
- Nā mea inu haʻuki, soda a me nā mea inu ikaika
– Lemonade
E hoʻomanaʻo, ʻoiai ʻaʻole gluten-free kēia mau mea inu, pono ka nui o lākou e makaʻala ma muli o kā lākou kō a me ka ʻona waiʻona.
ʻO nā mea inu e nānā ai ma muli o ka gluten
- ʻO kēlā me kēia mea inu i hana ʻia me nā mea ʻono a hui pū ʻia paha, e like me ke kofe anu
- ʻO nā waiʻona i hoʻoheheʻe ʻia e like me vodka, gin, a me ka whiskey - hiki ke pilikia ke kapa ʻia ʻo gluten-free, no ka mea, hoʻomaka lākou i ka hopena i kekahi poʻe.
- Nā smoothies i hana mua ʻia
Nā mea inu e hōʻalo ai
- ʻO ka pia i hana ʻia mai ka palaoa i loko o ka gluten
- ʻAʻole i hoʻoheheʻe ʻia
- Nā mea inu malt ʻē aʻe e like me ka waina anuanu
ʻO nā meaʻala, nā meaʻala a me nā meaʻala me ka gluten-free
Loaʻa pinepine nā mea ʻala, nā ʻuala a me nā mea ʻala i ka gluten, akā ʻike pinepine ʻia kēia mau mea.
ʻOiai ʻo ka hapa nui o nā mea ʻala, nā ʻuala, a me nā mea hoʻonani ʻaʻohe gluten maoli, hoʻohui ʻia nā mea ʻai i loko o ka gluten i kekahi manawa e like me nā emulsifiers, stabilizers, a i ʻole nā mea hoʻonani.
ʻO kekahi mau mea hoʻohui i ka gluten maʻamau i hoʻohui ʻia i nā mea ʻala, nā ʻuala, a me nā mea hoʻonani i hoʻololi ʻia i ka starch meaʻai, maltodextrin, malt, a me ka palaoa palaoa.
ʻO nā meaʻala, nā meaʻala a me nā meaʻala me ka gluten-free
– ʻO ka vīneka keʻokeʻo, ka vīnega distilled a me ka ʻāpala cider winika
ʻO nā meaʻala, nā meaʻala, a me nā meaʻala e noʻonoʻo ai
- Ketchup a me ka sinapi
- ʻAla ʻōmato
– Piʻi
– ʻAi BBQ
- Mayonaise
– Ka lole salakeke
– ʻAi pāpaʻi
– Mea ʻala maloʻo
– salsa
- Nā ʻāpana Bouillon
– Huihuʻi ʻai
ʻO nā meaʻala, nā meaʻala a me nā meaʻala e pale ai
– Soy kumu palaoa
– ʻO ka malt vinega
Kaulana; He mea maʻamau ia i nā meaʻai he nui, e like me ka berena, ka ʻono, a me nā noodles. Hoʻohana ʻia ʻo ia ma ke ʻano he mānoanoa i nā kīʻaha a me nā sopa.
He aha ke ʻano o nā Palaoa Gluten-Free?
Hana ʻia ka hapa nui o nā huahana me ka palaoa palaoa. Nui nā ʻano like ʻole ma ka mākeke, kēlā me kēia me ka ʻono ʻokoʻa, ke ʻano, a me ke ʻano meaʻai. palaoa ʻole gluten aia kekahi. Eia ka papa inoa o nā palaoa gluten-free…
Palaoa Almond
palaoa ʻalemona ʻO ia kekahi o ka palaoa gluten-free i hoʻohana nui ʻia. Hana ʻia ia mai nā ʻalemona lepo ma ka wehe ʻana i ka pūpū.
Hoʻokahi kīʻaha palaoa ʻalemona ma kahi o 90 mau ʻalemona. Hoʻohana pinepine ʻia i loko o nā meaʻai i kālua ʻia a he koho manuahi ʻole no ka palaoa.
Palaoa Buckwheat
Hāʻawi ka palaoa Buckwheat i kahi ʻono momona a maikaʻi no ka kuke ʻana i ka berena hu. He kiʻekiʻe ka palaoa Buckwheat i nā antioxidants, ʻoi aku ka polyphenols, nona nā waiwai anti-inflammatory.
Palaoa Sorghum
Hana ʻia ka palaoa Sorghum mai kahi palaoa cereal kahiko i hala ma mua o 5000 mau makahiki. ʻAʻohe gluten maoli ka palaoa.
He ʻoluʻolu kona waihoʻoluʻu a me ke ʻano, a me ka ʻono a me ka ʻono. Manaʻo ʻia he palaoa kaumaha a paʻa paha, i hui pinepine ʻia me nā palaoa gluten-free ʻē aʻe a i hoʻohana ʻia i loko o nā meaʻai e pono ai ka liʻiliʻi o ka palaoa.
Hiki ke haumia ka palaoa Sorghum me ka gluten i ka wā e hana ai. E hoʻolohe i ka lepili gluten-free i hōʻoia ʻia.
Palaoa Amaranth
ʻO ka palaoa Amaranth kahi ʻano meaʻai o ka palaoa. Hiki iā ia ke hoʻololi a hiki i ka 25% o ka palaoa palaoa akā pono e hui pū ʻia me nā palaoa ʻē aʻe i ka wā e kuke ai.
No ka mea ʻaʻole ulu ʻia ka amaranth ma nā māla like me ka palaoa, ʻoi aku ka liʻiliʻi o ka palaka gluten.
Palaoa Teff
Hoʻohana ʻia ka palaoa Teff no nā meaʻai ʻē aʻe e like me ka pancakes, cereal, berena a me nā meaʻai. Hiki ke hoʻololi i ka 25 a 50% o ka palaoa a i ʻole ka palaoa āpau.
He kiʻekiʻe ka palaoa Teff i loko o ka protein, kahi e hoʻonui ai i ka manaʻo o ka piha a kōkua i ka hōʻemi ʻana i ka ʻai.
E like me nā kīʻaha a me nā palaoa ʻē aʻe, no ka 100% gluten-free ka palaoa teff, pono e nānā i kahi i hana ʻia ai.
Palaoa Arrowroot
ʻO ka palaoa arrowroot ka palaoa gluten-ʻole a me ka palaoa ʻole. Maranta arudinacea Hana ʻia ia mai kahi lāʻau starchy i loaʻa mai kahi mea kanu ulu i kapa ʻia ʻo
He palaoa maʻalahi, hiki ke hoʻohui ʻia me ka ʻalemona, ka niu a i ʻole ka palaoa tapioka no ka ʻai ʻana i ka berena a me ka ʻono.
He waiwai kēia palaoa i ka potassium, nā huaora B a me ka hao. Ua hōʻike nā haʻawina e hoʻoulu ai i nā cell immune a hiki ke hoʻonui i ka hana immune.
Palaoa Laiki Palau
Hana ʻia ka palaoa laiki palaka mai ka laiki palaka lepo. He palaoa palaoa piha.
Hiki ke hoʻohana ʻia no ka hana ʻana i nā ʻuala mānoanoa a i ʻole ka hoʻomākaukau ʻana i nā meaʻai palaoa e like me ka iʻa a me ka moa.
Hoʻohana pinepine ʻia ka palaoa raiki palaka no ka hana ʻana i nā noodles a hiki ke hoʻohui ʻia me nā palana gluten-free ʻē aʻe no ka palaoa, kuki a me ka ʻai keke.
palaoa oat
Hana ʻia ka oatmeal mai ka ʻoat palaoa piha. Hāʻawi ia i nā meaʻai bakena i ʻoi aku ka ʻono ma mua o ka palaoa āpau.
Hoʻopili pinepine ʻia ka oats a me ka oatmeal ma muli o ke ʻano o ka ulu ʻana a me kahi i hana ʻia ai. Inā ʻaʻole hiki iā ʻoe ke ʻai i ka gluten, pono ʻoe e kūʻai i ka oatmeal gluten-free i hōʻoia ʻia.
Palaoa palaoa
ʻAi ʻia ʻo Cornmeal. Hoʻohana pinepine ʻia e like me ka mānoanoa no ka wai a me ka hana ʻana i ka berena.
Hele mai ʻo Cornmeal i nā waihoʻoluʻu keʻokeʻo a me ka melemele a hiki ke hui pū ʻia me nā palaoa gluten-free ʻē aʻe e hana i ka berena.
He kiʻekiʻe i ka fiber a he kumu maikaʻi o ka carotenoids lutein a me zeaxanthin.
ʻOi aku ka nui o ka hoʻohaumia ʻana i nā meaʻai i hana maʻamau me ka palaoa kulina. Hiki i ka palaoa kulina ke komo i ka palaoa mau.
Palaoa Chickpea
ʻO ka pīkīhe ʻāpana o ka ʻohana legume. Hana ʻia kā lākou palaoa mai ka moa maloʻo a ʻike ʻia hoʻi ʻo ka palaoa gram a me ka besan.
ʻO Chickpeas kahi kumu maikaʻi o ka fiber a me ka protein i hoʻokumu ʻia i nā mea kanu. Hoʻoikaika pū kēia mau meaʻai e hoʻolōʻihi i ka ʻai ʻana, hoʻoikaika i ka māʻona, a mālama i ke kaumaha o ke kino.
palaoa moa He kiʻekiʻe ia i loko o nā minerala magnesium a me ka potassium, ʻo ia mau mea ʻelua e hana maikaʻi i ke kākoʻo ʻana i ke olakino naʻau.
Palaoa Niu
palaoa niu Hana ʻia ia mai ka ʻiʻo niu maloʻo a hāʻawi i kahi ʻono niu mālie.
Hāʻawi kona ʻano māmā i nā hopena e like me ka palaoa maʻamau a hiki ke hoʻohana ʻia no ka kuke ʻana a me nā mea ʻono. E hoʻomaopopo he ʻoi aku ka nui o ka wai o ka palaoa niu ke hoʻohana ʻia ma kahi o ka palaoa maʻamau a i ʻole ka palaoa ʻalemona.
He kiʻekiʻe ka momona momona i ka lauric acid. Hāʻawi kēia triglyceride medium chain i ka ikehu no kou kino a, me ka ʻiʻo o ka palaoa, kōkua i ka hoʻohaʻahaʻa i ka "ino" LDL cholesterol.
Hōʻike ka noiʻi e hiki ke kōkua i kāna ʻano fiber i ka mālama ʻana i ke kiʻekiʻe o ke kō koko, no ka mea, ʻaʻole ia e hoʻoulu i ke kō koko.
Palaoa Tapioka
Hana ʻia ka palaoa tapioka mai ka wai starchy i lawe ʻia mai ka aʻa cassava ʻAmelika Hema.
Hoʻohana ʻia kēia palaoa ma ke ʻano he mānoanoa i nā sopa, nā kīʻaha a me nā keke. Hiki ke hoʻohana ʻia i ka hana ʻana i ka berena me nā palana gluten-free ʻē aʻe.
Ma waho aʻe o nā haʻahaʻa, hāʻawi ka palaoa tapioka i ka waiwai meaʻai liʻiliʻi e like me ka fiber, protein a i ʻole micronutrients.
ʻO kaʻoiaʻiʻo, ua manaʻo ʻia nā kīʻaha holoʻokoʻa ʻē aʻe ma mua o ka palaoa gluten-free a manaʻo pinepine ʻia nā calorie ʻole.
ʻO kekahi pōmaikaʻi olakino o ka palaoa tapioka ʻo ia kona ʻano starch kūpaʻa, e hana like me ka fiber. Hoʻopili ʻia kēia starch, ka mea kūʻē i ka ʻai ʻana, me ka naʻau o ka insulin, hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō koko, hoʻemi i ka ʻai a me nā pōmaikaʻi ʻē aʻe.
Nā mea e noʻonoʻo ai ma nā Lepili Meaʻai
Ka papa inoa o nā meaʻai a me nā mea hoʻohui meaʻai e hōʻike ana he gluten kekahi mea.
- ʻO ka starch meaʻai i hoʻololi ʻia a me ka maltodextrin (inā i hana ʻia mai ka palaoa, e hōʻike ʻia ma ka lepili)
- ʻO nā mea hana malt e pili ana i ka malt vinegar, malt extract a me ka malt syrup
- Mea hoʻokūpaʻa Gluten
– Soy a teriyaki sauce
- Nā mea hoʻohui palaoa e like me ka palaoa palaoa a me ka palaoa palaoa
- Emulsifiers (e kuhikuhi ʻia ma ka lepili)
Ma ka hopena;
Inā pono ʻoe e pale i ka gluten, nui nā meaʻai āu e koho ai no ka ʻai kaulike.
ʻO nā meaʻai olakino he nui ʻole ka gluten, ʻo ia hoʻi nā huaʻai, nā mea kanu, ka ʻiʻo hou, ka iʻa a me ka moa, nā legumes, kekahi mau kīʻaha piha, nā huahana waiū, a me nā aila.
ʻO ka palaoa, ka rai, a me ka bale ka meaʻai nui e pale aku i ka meaʻai gluten-free. Hoʻohui pū ʻia ʻo Gluten i nā meaʻai i hoʻoponopono ʻia e like me nā huahana canned a pahu pahu.
Eia kekahi, hiki ke hoʻohaumia ʻia kekahi mau kīʻaha, e like me ka oats, me ka gluten ma muli o kahi i hana ʻia ai.
