Dab tsi yog Gluten-Free Foods? Gluten Free Food List

Gluten Nws yog ib qho protein uas muaj nyob hauv qee cov nplej xws li nplej, rye, thiab barley.

Nws pab tswj cov khoom noj los ntawm kev muab elasticity thiab noo noo. Nws kuj pab lub khob cij nce thiab tsim kom muaj qhov ntxeem tau.

GlutenTxawm tias muaj kev nyab xeeb rau cov neeg feem coob, kab mob celiac los yog gluten intolerance Cov neeg muaj mob xws li gluten yuav tsum nyob deb ntawm gluten los tiv thaiv nws qhov tsis zoo rau kev noj qab haus huv.

Ntau cov khoom noj yog tsim los nrog cov khoom xyaw gluten, yog li cov neeg uas tsis tuaj yeem noj gluten yuav tsum xyuas cov khoom noj khoom noj kom ze.

no cov zaub mov tsis muaj gluten lis…

Gluten Dawb Cereals

Qee cov nplej muaj gluten, thaum lwm tus yog gluten-dawb lawm.

Nws yog ib qho tsim nyog yuav tsum tau kuaj xyuas ob daim ntawv qhia zaub mov thaum yuav tag nrho cov nplej. Txawm tias gluten-dawb whole grains tuaj yeem kis tau nrog gluten thaum ua tiav hauv tib qhov chaw xws li cov khoom noj uas muaj gluten.

Piv txwv li, oat feem ntau nws tau ua tiav hauv cov chaw ua cov nplej uas tuaj yeem ua rau kis kab mob. Yog li ntawd, koj yuav tsum xyuas kom meej tias cov oats koj yuav tau ntawv pov thawj gluten-dawb.

Sorghum

Sorghum Nws yog feem ntau zus raws li cov nplej thiab tsiaj pub. Nws kuj yog siv los tsim cov sorghum syrup, ib hom khoom qab zib, nrog rau qee yam dej cawv.

Qhov no gluten-dawb nplej muaj cov nroj tsuag muaj txiaj ntsig zoo li antioxidants rau txo oxidative kev nyuaj siab thiab kev pheej hmoo ntawm cov kab mob ntev.

Ib xyoo 2010 kuaj-tube thiab tsiaj tshawb nrhiav pom tias sorghum muaj cov khoom tseem ceeb los tiv thaiv kab mob vim nws cov ntsiab lus siab ntawm cov nroj tsuag no.

Tsis tas li ntawd, sorghum yog nplua nuj nyob rau hauv fiber ntau thiab pab ua kom cov ntshav qab zib kom ruaj khov los ntawm kev ua kom qeeb ntawm kev nqus cov piam thaj.

Ib txoj kev tshawb fawb piv rau cov ntshav qab zib thiab cov tshuaj insulin hauv 10 tus neeg tom qab lawv noj muffin ua nrog sorghum lossis hmoov nplej tag nrho. Sorghum ua rau txo qis hauv cov ntshav qab zib thiab insulin ntau dua li cov nplej muffin tag nrho.

Ib khob (192 grams) ntawm sorghum muaj 12 grams fiber ntau, 22 grams protein thiab yuav luag ib nrab ntawm cov hlau koj xav tau ib hnub twg.

Sorghum muaj ib qho me me tsw thiab yog hauv av rau hauv hmoov rau ci cov khoom tsis muaj gluten.

Quinoa

Quinoatau dhau los ua ib qho ntawm cov nplej tsis muaj gluten nrov tshaj plaws. Nws yog ntau yam, ntxiv rau nws yog nplua nuj nyob rau hauv fiber ntau thiab cov nroj tsuag-based protein.

Nws yog ib qho kev noj qab haus huv zoo tshaj plaws nrog cov tshuaj antioxidants siab uas yuav muaj txiaj ntsig zoo hauv kev txo qis kev pheej hmoo ntawm qee yam kab mob.

Tsis tas li ntawd, quinoa muaj cov protein ntau thiab yog ib qho ntawm ob peb cov zaub mov cog uas suav tias yog cov protein ua tiav.

Txawm hais tias feem ntau cov zaub mov tsis muaj ib lossis ob qhov tseem ceeb amino acids uas peb lub cev xav tau, quinoa muaj tag nrho yim. Qhov no ua rau cov nroj tsuag yog qhov zoo tshaj plaws ntawm cov protein.

Ib khob (185 grams) ntawm quinoa siav muab 8 grams protein thiab 5 grams fiber ntau. Nws tseem tau ntim nrog micronutrients thiab ua tau raws li feem ntau ntawm cov kev xav tau niaj hnub rau magnesium, manganese, thiab phosphorus.

Zeb Zeb

Zeb ZebNws yog ib hom khoom noj muaj txiaj ntsig zoo heev uas tuaj yeem muab cov txiaj ntsig kev noj qab haus huv.

Ib txoj kev tshawb fawb tsiaj pom tau tias cov nplej tau txo cov ntshav triglycerides thiab mob hauv nas.

Lwm txoj kev tshawb nrhiav tau saib cov txiaj ntsig ntawm kev noj zaub mov ntawm cov ntshav qab zib hauv XNUMX tus neeg mob ntshav qab zib. Txoj kev tshawb no pom tias millet ua rau txo qis glycemic teb thiab txo cov ntshav qab zib ntau dua piv rau nplej thiab nplej.

Ib khob (174 grams) ntawm cov nplej siav muaj 2 grams fiber ntau, 6 grams protein thiab 19% ntawm magnesium txhua hnub xav tau.

Oat

Oat nws noj qab nyob zoo. Nws kuj yog ib qho ntawm qhov zoo tshaj plaws ntawm beta-glucan, ib hom soluble fiber uas muab cov txiaj ntsig kev noj qab haus huv.

Kev tshuaj xyuas ntawm 28 txoj kev tshawb fawb pom tias beta-glucan txo qis "phem" LDL roj cholesterol thiab tag nrho cov roj (cholesterol) tsis cuam tshuam rau "zoo" HDL cholesterol.

Lwm cov kev tshawb fawb tau pom tias beta-glucan tuaj yeem ua rau txo qis kev nqus cov piam thaj thiab txo cov ntshav qab zib thiab cov tshuaj insulin.

Ib 1/4 khob (39 grams) ntawm oats qhuav muab 4 grams fiber ntau thiab 7 grams protein. Nws tseem yog ib qho chaw zoo ntawm phosphorus, magnesium thiab vitamins B.

Oats yog ib txwm gluten-dawb, tab sis ntau hom oats yuav muaj gluten vim muaj kab mob los ntawm kev loj hlob thiab ua.

Yog tias koj muaj kab mob celiac lossis gluten rhiab heev, nco ntsoov yuav oats uas tau ntawv pov thawj thiab sau npe gluten-dawb.

Pob Tsuas Yaj

Txawm tias nws lub npe, thoob ham Nws yog cov noob zoo li cov nplej uas tsis muaj gluten thiab tsis muaj dab tsi ua nrog nplej.

Nws muab ntau npaum li cas ntawm ob yam tshuaj antioxidants: rutin thiab quercetin.

Qee cov tsiaj tshawb fawb qhia tias rutin tuaj yeem pab txo qis cov tsos mob ntawm Alzheimer's disease. Quercetin, ntawm qhov tod tes, tau hais los txo qhov mob thiab oxidative kev nyuaj siab.

Kev noj Buckwheat tuaj yeem pab txo qee yam kev pheej hmoo rau kab mob plawv. Cov neeg noj buckwheat muaj qhov pheej hmoo tsawg ntawm cov ntshav siab, cov roj cholesterol siab, thiab ntshav qab zib siab.

Ib khob (170 grams) ntawm buckwheat muab 17 grams fiber ntau, 23 grams protein thiab ntau tshaj 90% ntawm koj niaj hnub xav tau magnesium, tooj liab thiab manganese.

amaranth

amaranthNws muaj keeb kwm nplua nuj ua ib qho ntawm cov khoom noj tseem ceeb ntawm Inca, Maya, thiab Aztec kev vam meej. Dab tsi ntxiv, nws yog cov khoom noj muaj txiaj ntsig zoo nrog cov txiaj ntsig zoo rau kev noj qab haus huv.

Ib txoj kev tshawb fawb xyoo 2014 tau pom tias cov tebchaw hauv amaranth muaj txiaj ntsig zoo ntawm kev kho mob ntawm tib neeg thiab nas los ntawm kev tiv thaiv kev ua haujlwm ntawm lub xeev metabolic uas ua rau mob.

Ua tsaug rau nws cov ntsiab lus fiber ntau, amaranth yuav txo tau ntau yam kab mob plawv.

Qhov tseeb, kev tshawb fawb tsiaj pom tias amaranth txo cov ntshav triglycerides thiab qib "phem" LDL cholesterol.

Ib khob (246 grams) ntawm amaranth siav muaj 5 grams fiber ntau thiab 9 grams protein. Nws ua tau raws li 29% ntawm qhov xav tau hlau niaj hnub thiab muaj cov nyiaj zoo ntawm magnesium, phosphorus thiab manganese.

teff ua

Cov nplej me tshaj plaws hauv ntiaj teb teff ua Nws yog ib qho me me tab sis muaj zog nplej. Txawm hais tias tsuas yog 1/100th ntawm cov noob nplej, nws muaj cov khoom noj zoo heev.

Teff yog nplua nuj nyob rau hauv proteins uas ua rau koj tag nrho, txo cravings thiab speeds li metabolism.

Nws kuj ua tau raws li ib feem tseem ceeb ntawm kev xav tau fiber ntau txhua hnub. Lif Nws yog ib feem tseem ceeb ntawm kev noj haus thiab muab kev poob phaus, txo qis qab los noj mov thiab ua rau lub plab zom mov tsis tu ncua.

Ib khob (252 grams) ntawm teff siav muaj 10 grams protein thiab 7 grams fiber. Nws kuj muaj ntau cov vitamins B, tshwj xeeb tshaj yog thiamine.

Txhawm rau npaj cov zaub mov tsis muaj gluten, sim teff hmoov tsis yog cov hmoov nplej.

Tim lyiv teb chaws

Tim lyiv teb chawsNws yog ib qho nrov tshaj plaws gluten-dawb nplej noj hauv ntiaj teb. Ntxiv nrog rau qhov muaj fiber ntau, nws muaj cov carotenoids lutein thiab zeaxanthin.

Cov kev tshawb fawb qhia tau hais tias lutein thiab zeaxanthin tau txais txiaj ntsig zoo ntawm qhov muag los ntawm kev txo qis kev pheej hmoo ntawm cov kab mob cataracts thiab cov hnub nyoog ntsig txog macular degeneration, ob qho ua rau tsis pom kev hauv cov neeg laus.

Ib txoj kev tshawb nrhiav pom tias cov neeg uas noj carotenoids siab tau 43% qis dua ntawm cov hnub nyoog ntsig txog macular degeneration piv rau cov uas tau txais tsawg.

1/2 khob (83 grams) ntawm pob kws daj muaj 6 grams fiber ntau thiab 8 grams protein. Nws kuj tseem muaj magnesium, vitamin B6, thiamine, manganese thiab selenium.

mov xim av

Txawm hais tias xim av thiab xim dawb los ntawm tib lub noob, cov bran thiab cov kab mob ntawm cov nplej raug tshem tawm thaum lub sij hawm ua cov nplej dawb.

Vim li no, mov xim avmuaj fiber ntau thiab ntau micronutrients, ua rau nws noj qab nyob zoo gluten dawb nplejua nws ib tug ntawm lawv.

Ob hom nplej yog gluten-dawb, tab sis kev tshawb fawb qhia tau hais tias kev noj cov nplej xim av los ntawm cov nplej dawb muaj txiaj ntsig ntxiv rau kev noj qab haus huv.

Qhov tseeb, noj mov xim av es tsis txhob mov dawb yuav txo tau cov ntshav qab zib, qhov hnyav nce thiab mob plawv.

Ib khob (195 grams) ntawm mov xim av muaj 4 grams fiber ntau thiab 5 grams protein. Nws kuj ua tau raws li ib feem zoo ntawm txhua hnub magnesium thiab selenium xav tau.

Gluten-muaj Cereals kom zam

- Nplej, txhua yam

-Rye

- Barley

– Triticale

Cov nplej uas muaj gluten feem ntau yog siv los ua cov khoom xws li qhob cij, crackers, pasta, cereal, ci khoom, thiab khoom noj txom ncauj.

Gluten-dawb txiv hmab txiv ntoo thiab zaub

Tag nrho cov txiv hmab txiv ntoo thiab zaub tshiab yog ib txwm gluten-dawb. Txawm li cas los xij, qee cov txiv hmab txiv ntoo thiab zaub ua tiav yuav muaj gluten, uas qee zaum ntxiv los ua cov khoom qab zib los yog thickener.

Gluten-muaj cov khoom uas tuaj yeem muab ntxiv rau cov txiv hmab txiv ntoo thiab zaub ua tiav, hydrolyzed nplej protein, hloov pauv cov hmoov txhuv nplej siab, malt thiab maltodextrin tshuaj Nws muaj.

Txawm hais tias cov npe hauv qab no tsis yog tag nrho, nws muab cov piv txwv ntawm cov txiv hmab txiv ntoo tshiab thiab zaub uas koj tuaj yeem noj ntawm cov zaub mov tsis muaj gluten.

- Citrus txiv hmab txiv ntoo, nrog rau txiv kab ntxwv thiab txiv kab ntxwv

- Txiv tsawb

- Kuab

- Txiv hmab txiv ntoo

- Txiv duaj

- Txiv duaj

- Cruciferous zaub, suav nrog zaub qhwv thiab broccoli

- Cov zaub ntsuab zoo li spinach, kale, thiab chard

- Cov zaub mov starchy, suav nrog qos yaj ywm, pob kws, thiab zucchini

- Kua txob

- Nceb

- Dos

- Carrot

- Radish

- taum ntsuab

Txiv hmab txiv ntoo thiab zaub los xav txog Gluten

Nyob kas poom txiv ntoo thiab zaub

Nws tuaj yeem ua cov kaus poom nrog gluten-muaj cov kua ntses. Txiv hmab txiv ntoo thiab zaub cov kaus poom nrog dej los yog kua txiv hmab txiv ntoo zoo li gluten-dawb.

Frozen txiv hmab txiv ntoo thiab zaub

Qee zaum, cov khoom qab zib thiab cov kua ntses uas muaj gluten tuaj yeem ntxiv. Plain khov ntau yam feem ntau yog gluten-dawb.

Txiv hmab txiv ntoo qhuav thiab zaub

Tej zaum yuav muaj gluten-muaj cov khoom xyaw. Plain, tsis muaj qab zib, txiv hmab txiv ntoo qhuav thiab zaub yog gluten-dawb.

Gluten Dawb Proteins

Ntau cov khoom noj muaj protein ntau, suav nrog cov tsiaj txhu thiab cov nroj tsuag. Feem ntau yog ib txwm gluten-dawb.

Txawm li cas los xij, gluten-muaj cov khoom xyaw xws li kua ntses, hmoov nplej, thiab malt vinegar feem ntau yog siv los ua fillers lossis flavorings. Lawv tuaj yeem muab ntxiv rau cov kua ntses thiab marinades, feem ntau ua ke nrog cov khoom noj protein.

Dab tsi yog Gluten-Dawb Proteins?

- legumes (taum, lentils, peas, txiv laum huab xeeb)

- Txiv ntseej thiab noob

- nqaij liab (cov nqaij tshiab, nqaij nyuj, yaj)

- Nqaij qaib (tshiab qaib, qaib ntxhw)

- nqaij nruab deg (ntses tshiab, scallops, shellfish)

Proteins xav txog Vim Gluten

- Cov nqaij ua tiav xws li cov dev kub, hnyuv ntxwm, hnyuv ntxwm, salami thiab nqaij npuas kib

- Cov nqaij hloov pauv xws li veggie burgers

- nqaij txias

- Mince

- Proteins ua ke nrog cov kua ntses los yog seasonings

- Npaj cov proteins, xws li hauv cov zaub mov microwave.

Proteins kom zam

- Txhua yam nqaij, nqaij qaib lossis ntses nrog breading

- Proteins ua ke nrog nplej-raws li soy sauce

-Seitan

Gluten-dawb cov khoom noj mis nyuj

Feem ntau cov khoom noj siv mis yog ib txwm gluten-dawb. Txawm li cas los xij, cov uas muaj flavored thiab muaj cov additives yuav tsum tau kuaj ob zaug rau gluten.

Qee cov khoom xyaw uas muaj gluten uas tuaj yeem muab ntxiv rau cov khoom noj siv mis yog cov thickener, malt, thiab hloov cov hmoov txhuv nplej siab.

Dab tsi yog Gluten-Dawb Mis Cov Khoom Noj?

- Mis

- Nplej

- Cheese

-Cream

- Tsev cheese

- qaub cream

- Yogurt

Cov khoom noj mis los xav txog Gluten

- Flavored mis nyuj thiab yogurt

- Cov khoom siv cheese ua tiav xws li cheese sauces

- Qee zaum ice cream tov nrog gluten-muaj additives

Cov khoom noj mis kom zam

-Malt dej haus

Gluten-dawb rog thiab roj

Rog thiab roj yog ib txwm gluten-dawb. Qee zaum, gluten-muaj cov khoom xyaw tuaj yeem sib xyaw nrog cov rog thiab roj rau tsw thiab thickening.

Dab tsi yog Gluten-Free Fats?

- Nplej

- Txiv roj roj

- Avocado yog'i

- txiv maj phaub roj

- Zaub thiab noob roj xws li noob hnav roj, roj canola thiab roj sunflower

Rog thiab roj kom zam

- Ua noj tshuaj tsuag

- Roj nrog ntxiv tsw los yog txuj lom

Gluten Free Drinks

Muaj qee hom dej haus tsis muaj gluten muaj.

Txawm li cas los xij, qee cov dej qab zib sib xyaw nrog cov khoom ntxiv uas muaj gluten ua cov khoom xyaw. Tsis tas li ntawd, qee cov dej cawv tau tsim nrog malt, barley thiab lwm yam nplej uas muaj gluten thiab yog li yuav tsum tau zam ntawm kev noj zaub mov tsis muaj gluten.

Dab tsi yog Gluten-Free Drinks?

- Nws

- 100% yog '

- Kas fes

- Tshuaj yej

- Cov dej haus ua kis las, dej qab zib thiab cov dej haus muaj zog

- Lemonade

Nco ntsoov tias txawm tias cov dej qab zib no tsis muaj gluten, ntau ntawm lawv yuav tsum tau ceev faj vim lawv cov suab thaj thiab cawv ntxiv.

Dej haus kom Saib Xyuas Vim Gluten

- Txhua yam dej haus ua nrog ntxiv flavorings los yog blends, xws li kas fes txias

- Distilled cawv xws li vodka, gin, thiab whiskey - tuaj yeem ua teeb meem thaum sau npe gluten-dawb, vim lawv ua rau muaj kev cuam tshuam rau qee tus neeg.

- Ua ntej ua smoothies

Dej haus kom zam

- Npias ua los ntawm cov nplej uas muaj gluten

- Cov dej cawv uas tsis yog distilled

- Lwm yam dej haus xws li cawv txias

Gluten-Dawb Spices, Sauces, thiab Condiments

Cov txuj lom, kua ntses thiab seasonings feem ntau muaj gluten, tab sis cov no feem ntau raug saib xyuas.

Thaum feem ntau cov txuj lom, kua ntses, thiab seasonings yog ib txwm gluten-dawb, gluten-muaj cov khoom xyaw qee zaum ntxiv ua emulsifiers, stabilizers, los yog tsw enhancers.

Qee cov khoom xyaw uas muaj gluten ntxiv rau seasonings, kua ntses, thiab seasonings yog hloov cov zaub mov starch, maltodextrin, malt, thiab nplej hmoov.

Gluten-Dawb Spices, Sauces, thiab Condiments

- Dawb vinegar, distilled vinegar thiab kua cider vinegar

Spices, Sauces, thiab Condiments xav txog

- Ketchup thiab mustard

- Txiv lws suav

- Pickles

- BBQ sauce

- Mayonnaise

- Zaub xam lav

- Pasta ntses

- Qhuav txuj lom

- salsa

- Bouillon kub

- Sauce mix

Spices, Sauces thiab Condiments kom zam

- Nplej-based soy sauce

- Malt vinegar

koob meej; Nws yog ib qho khoom muaj nyob rau hauv ntau yam khoom noj, nrog rau qhob cij, khoom qab zib, thiab noodles. Nws kuj yog siv los ua cov thickener hauv cov kua ntses thiab kua zaub.

Dab tsi yog Gluten-Dawb Hmoov?

Cov khoom lag luam feem ntau yog ua nrog cov hmoov nplej. Muaj ntau ntau yam ntawm kev ua lag luam, txhua tus muaj qhov sib txawv saj, kev ntxhib los mos, thiab khoom noj muaj pes tsawg leeg. gluten dawb hmoov tseem muaj. Nov yog cov npe ntawm gluten-dawb hmoov ...

Almond hmoov

almond hmoov Nws yog ib qho ntawm feem ntau siv gluten-dawb hmoov. Nws yog tsim los ntawm av almonds los ntawm kev tshem tawm lub plhaub.

Ib khob ntawm almond hmoov muaj txog 90 almonds. Nws yog feem ntau siv hauv cov khoom ci thiab yog ib qho kev xaiv tsis pub dawb rau breadcrumbs.

Buckwheat hmoov

Buckwheat hmoov muab ib tug nplua nuj tsw thiab yog zoo rau ci leavened breads. Buckwheat hmoov kuj tseem muaj cov tshuaj antioxidants, tshwj xeeb tshaj yog polyphenols, uas muaj cov tshuaj tiv thaiv kab mob.

Sorghum Hmoov

Sorghum hmoov yog tsim los ntawm cov cereal thaum ub uas tau nyob ib ncig ntawm 5000 xyoo. Cov nplej yog ib txwm gluten-dawb.

Nws muaj xim me me thiab kev ntxhib los mos, nrog rau ib qho me me thiab qab zib tsw. Nws suav hais tias yog hmoov nplej hnyav lossis ntom ntom, feem ntau tov nrog lwm cov hmoov nplej tsis muaj gluten lossis siv hauv cov zaub mov uas yuav tsum tau muaj cov hmoov nplej me me. 

Sorghum hmoov tuaj yeem ua paug nrog gluten thaum ua. Ua tib zoo saib rau daim ntawv pov thawj gluten-dawb.

Amaranth hmoov

Amaranth hmoov yog ib hom hmoov nplej zoo. Nws tuaj yeem hloov tau li 25% ntawm cov hmoov nplej, tab sis yuav tsum tau ua ke nrog lwm cov hmoov nplej thaum ci.

Vim hais tias amaranth tsis loj hlob nyob rau hauv tib lub teb raws li hom qoob mog, qhov kev pheej hmoo ntawm gluten paug yog tsawg.

Teff hmoov

Teff hmoov yog siv rau lwm yam khoom noj xws li pancakes, cereal, qhob cij thiab khoom noj txom ncauj. Nws tuaj yeem hloov tau 25 mus rau 50% ntawm cov nplej los yog tag nrho cov hom phiaj hmoov nplej.

Teff hmoov muaj protein ntau, uas ua rau muaj kev xav ntawm kev ua kom puv thiab pab txo qis qab los noj mov.

Raws li nrog rau lwm cov nplej thiab hmoov nplej, rau teff hmoov yuav tsum yog 100% gluten-dawb, nws yog ib qho tsim nyog yuav tau saib xyuas qhov twg nws ua tiav.

Arrowroot hmoov

Arrowroot hmoov yog ib qho tsis tshua muaj gluten- thiab tsis muaj hmoov nplej. Maranta Arundinacea Nws yog tsim los ntawm cov hmoov txhuv nplej siab tau los ntawm cov nroj tsuag tropical hu ua

Cov hmoov nplej ntau yam, nws tuaj yeem tov nrog almond, txiv maj phaub lossis tapioca hmoov rau cov ncuav thiab khoom qab zib.

Cov hmoov nplej no yog nplua nuj nyob rau hauv potassium, B vitamins thiab hlau. Cov kev tshawb fawb tau pom tias nws txhawb nqa lub cev tiv thaiv kab mob thiab tuaj yeem ua rau muaj zog tiv thaiv kab mob.

Brown Rice Hmoov

Brown mov hmoov yog tsim los ntawm cov nplej xim av. Nws yog tag nrho cov hmoov nplej.

Nws tuaj yeem siv los ua cov kua ntses tuab lossis npaj cov zaub mov xws li ntses thiab nqaij qaib.

Cov hmoov nplej xim av feem ntau yog siv los ua cov noodles thiab tuaj yeem ua ke nrog lwm cov hmoov nplej tsis muaj gluten rau qhob cij, ncuav qab zib thiab ncuav mog qab zib.

Oat hmoov

Oatmeal yog tsim los ntawm tag nrho cov nplej oats. Nws muab cov khoom ci ntau ntau dua li cov hmoov nplej tag nrho.

Oats thiab oatmeal feem ntau raug kev kis kab mob nyob ntawm seb lawv loj hlob li cas thiab qhov twg lawv ua tiav. Yog tias koj tsis tuaj yeem noj gluten, koj yuav tsum tau ntawv pov thawj gluten-dawb oatmeal.

Pob kws

Cornmeal yog heev finely av. Nws feem ntau yog siv los ua cov thickener rau cov kua thiab ua khob cij.

Pob kws los ntawm cov xim dawb thiab daj thiab tuaj yeem ua ke nrog lwm cov hmoov nplej tsis muaj gluten los ua qhob cij.

Nws muaj fiber ntau thiab qhov zoo ntawm carotenoids lutein thiab zeaxanthin.

Kev sib kis kab mob muaj feem ntau hauv cov khoom noj uas feem ntau ua nrog pob kws. Txawm tias cornbread tuaj yeem muaj cov hmoov nplej tsis tu ncua.

Chickpea hmoov

Chickpeasyog ib feem ntawm tsev neeg legume. Lawv cov hmoov nplej yog tsim los ntawm qhuav chickpeas thiab tseem hu ua gram hmoov thiab besan.

Chickpeas yog ib qhov zoo ntawm fiber ntau thiab cov nroj tsuag-based protein. Cov as-ham no ua haujlwm ua ke kom qeeb digestion, txhawb satiety, thiab tswj lub cev hnyav.

chickpea hmoov Nws muaj ntau cov zaub mov magnesium thiab potassium, ob qho tib si ua lub luag haujlwm zoo hauv kev txhawb nqa lub plawv.

Txiv maj phaub

txiv maj phaub Nws yog tsim los ntawm desiccated txiv maj phaub nqaij thiab imparts ib tug me ntsis txiv maj phaub tsw.

Nws lub teeb kev ntxhib los mos muab cov txiaj ntsig zoo ib yam li cov hmoov nplej tsis tu ncua thiab tuaj yeem siv rau ci thiab khoom qab zib. Nco ntsoov tias txiv maj phaub hmoov absorbs dej ntau dua thaum siv rau qhov chaw tsis tu ncua lossis almond hmoov.

Cov roj saturated muaj ntau hauv lauric acid. Qhov nruab nrab-chain triglyceride no muab lub zog rau koj lub cev thiab, nrog rau cov hmoov nplej fiber ntau, pab txo qis "phem" LDL cholesterol.

Kev tshawb fawb qhia tias nws cov ntsiab lus fiber ntau yuav pab tswj cov ntshav qab zib kom noj qab haus huv, vim nws tsis ua rau cov ntshav qab zib nce siab thiab nce siab.

Tapioca hmoov

Tapioca hmoov yog tsim los ntawm cov hmoov txhuv nplej siab tau muab rho tawm los ntawm South American cassava hauv paus.

Cov hmoov nplej no yog siv los ua cov thickener hauv cov kua zaub, kua ntses thiab khoom qab zib. Nws tseem tuaj yeem siv ua khob cij nrog lwm cov hmoov nplej tsis muaj gluten.

Dhau li ntawm carbohydrates, tapioca hmoov muab cov khoom noj khoom haus me me li fiber ntau, protein lossis micronutrients. 

Qhov tseeb, lwm cov nplej tseem suav hais tias qis dua gluten-dawb hmoov thiab feem ntau suav tias yog calories khoob.

Ib qho txiaj ntsig kev noj qab haus huv ntawm tapioca hmoov yog nws cov hmoov txhuv nplej siab resistant, uas ua haujlwm zoo li fiber ntau. Cov hmoov txhuv nplej siab no, uas tiv taus kev zom zaub mov, cuam tshuam nrog insulin rhiab heev, txo cov ntshav qab zib, txo qis qab los noj mov thiab lwm yam txiaj ntsig digestive.

Cov ntaub ntawv uas yuav tsum xav txog ntawm Cov Ntawv Sau Khoom Noj

Daim ntawv teev cov khoom xyaw thiab cov khoom noj ntxiv uas yuav qhia tau tias ib yam khoom muaj gluten.

- Hloov cov hmoov txhuv nplej siab thiab maltodextrin (yog tias ua los ntawm cov nplej, yuav qhia rau ntawm daim ntawv lo)

-Malt-based cov khoom xyaw suav nrog malt vinegar, malt extract thiab malt syrup

- Gluten stabilizer

- Soy los yog teriyaki sauce

- Cov khoom xyaw nplej xws li nplej protein thiab nplej hmoov nplej

- Emulsifiers (yuav tsum tau teev rau ntawm daim ntawv lo)

Vim li ntawd;

Yog tias koj xav tau kom tsis txhob gluten, muaj ntau yam khoom noj uas koj tuaj yeem xaiv los ntawm kev noj zaub mov zoo.

Ntau cov zaub mov noj qab haus huv yog ib txwm gluten-dawb, suav nrog txiv hmab txiv ntoo, zaub, nqaij tshiab, ntses thiab nqaij qaib, legumes, qee yam nplej, khoom noj siv mis, thiab roj.

Nplej, rye, thiab barley yog cov zaub mov tseem ceeb kom tsis txhob noj zaub mov tsis muaj gluten. Gluten kuj ntxiv rau cov khoom noj xws li cov kaus poom thiab cov thawv ntim khoom.

Tsis tas li ntawd, qee cov nplej, xws li oats, tuaj yeem sib kis nrog gluten nyob ntawm seb lawv tau ua tiav.