Gluten Ọ bụ protein a na-achọta na ụfọdụ ọka dị ka ọka wit, rye na ọka bali.
Ọ na-enyere ihe oriri aka ịnọgide na-enwe ọdịdị ha site n'inye elasticity na mmiri mmiri. Ọ na-enyekwara bred ahụ aka ibili wee mepụta udidi porous.
GlutenỌ bụ ezie na ọ dị mma maka ọtụtụ mmadụ, ọrịa celiac ma ọ bụ anabataghị gluten Ndị nwere ọnọdụ dịka kwesịrị izere gluten iji gbochie mmetụta ahụike ọjọọ ya.
A na-eji ihe ndị nwere gluten na-eme ọtụtụ ihe oriri, yabụ ndị na-enweghị ike iri gluten kwesịrị ịlele akara ihe oriri nke ọma.
ebe a nri na-enweghị gluten ndepụta…
Mkpụrụ ọka na-enweghị Gluten
Ụfọdụ mkpụrụ osisi zuru oke nwere gluten, ebe ndị ọzọ na-enweghị gluten.
Ọ dị mkpa ịlele akara nri ugboro abụọ mgbe ị na-azụta ọka zuru oke. Ọbụna mkpụrụ osisi na-enweghị gluten nwere ike iji gluten metọọ mgbe a na-edozi ya n'otu ụlọ ọrụ dị ka nri nwere gluten.
Ka ihe atụ, oat A na-edozikarị ya n'ụlọ ọrụ ndị na-esi ọka wit, nke nwere ike ibute mmetọ. Ya mere, ị kwesịrị ijide n'aka na ọka ndị ị na-azụta bụ ndị na-enweghị gluten.
Sorghum
Sorghum A na-akụkarị ya dị ka ma ọka na nri anụmanụ. A na-ejikwa ya emepụta ụfọdụ ihe ọṅụṅụ na-aba n'anya, yana sirop sorghum, nke bụ ụdị ihe na-atọ ụtọ.
Mkpụrụ ọka a na-enweghị gluten nwere ogige osisi bara uru dị ka antioxidants iji belata nrụgide oxidative na ihe ize ndụ nke ọrịa na-adịghị ala ala.
Nnyocha nyocha nke tube na anụmanụ nke afọ 2010 chọpụtara na sorghum nwere mmetụta mgbochi mkpali dị ukwuu n'ihi nnukwu ọdịnaya nke ogige osisi ndị a.
Na mgbakwunye, sorghum bara ụba na eriri ma na-enye aka mee ka ọ̀tụ̀tụ̀ shuga dị n'ọbara kwụsie ike site n'ibelata mmịnye shuga.
Otu nnyocha e ji tụnyere shuga ọbara na insulin n'ime mmadụ 10 mgbe ha risịrị nri muffin nke e ji sorghum ma ọ bụ ntụ ọka ọka wit mee. Sorghum butere mbelata nke ukwuu na shuga ọbara yana insulin karịa muffin ọka wit dum.
Otu iko (gram 192) nke sorghum nwere gram iri na abụọ nke eriri, protein gram 12 na ihe fọrọ nke nta ka ọ bụrụ ọkara ígwè ị chọrọ kwa ụbọchị.
Sorghum nwere ekpomeekpo dị nro ma na-akụ ya ka ọ bụrụ ntụ ọka iji sie ngwaahịa na-enweghị gluten.
Quinoa
Quinoa, aghọwo otu n'ime ọka ndị na-enweghị gluten na-ewu ewu. Ọ bara ụba na ụbara fiber na protein sitere na osisi.
Ọ bụ otu n'ime ọka kachasị mma, nke nwere nnukwu antioxidants nke nwere ike ịba uru n'ibelata ihe ize ndụ nke ọrịa ụfọdụ.
Na mgbakwunye, quinoa nwere protein dị elu ma bụrụ otu n'ime nri osisi ole na ole a na-ewere dị ka protein zuru oke.
Ọ bụ ezie na ọtụtụ nri osisi enweghị otu ma ọ bụ abụọ amino acid dị mkpa nke ahụ anyị chọrọ, quinoa nwere asatọ niile. Nke a na-eme ka osisi ahụ bụrụ ezigbo isi iyi protein.
Otu iko (gram 185) nke quinoa esiri esi na-enye protein gram 8 na gram 5 nke eriri. Ọ juputara na micronutrients ma na-ezute ọtụtụ ihe achọrọ kwa ụbọchị nke magnesium, manganese na phosphorus.
Millet
MilletỌ bụ ụdị ọka na-edozi ahụ nke nwere ike inye uru ahụike.
Otu nnyocha anụmanụ chọpụtara na millet dị na oke na-ebelata ma triglycerides ọbara na mbufụt.
Nnyocha ọzọ nyochara nsonaazụ nri na ọkwa shuga dị n'ọbara n'ime ndị ọrịa isii nwere ọrịa shuga. Ọmụmụ ihe a chọpụtara na millet mere ka nzaghachi glycemic dị ala ma belata ọkwa shuga dị n'ọbara ma e jiri ya tụnyere osikapa na ọka wit.
Otu iko (gram 174) nke millet esiri esi nwere gram 2 nke eriri, gram 6 nke protein na 19% nke magnesium chọrọ kwa ụbọchị.
Oat
Oat Ahụ adịchaghị mma. Ọ bụkwa otu n'ime isi mmalite kachasị mma nke beta-glucan, ụdị eriri soluble nke na-enye uru ahụike.
Ntụleghachi nke ọmụmụ 28 chọpụtara na beta-glucan belatara ma “ọjọọ” LDL cholesterol na mkpokọta cholesterol na-enweghị emetụta “ezigbo” HDL cholesterol.
Nnyocha ndị ọzọ egosila na beta-glucan nwere ike belata nnabata shuga, na-ebelata shuga ọbara na ọkwa insulin.
1/4 iko (gram 39) nke ọka a mịrị amị na-enye gram 4 nke eriri na gram 7 nke protein. Ọ bụkwa ezigbo isi iyi nke phosphorus, magnesium na vitamin B.
Oat bụ ndị na-enweghị gluten n'ezie, mana ọtụtụ ụdị oats nwere ike ịnwe gluten n'ihi mmetọ sitere na ihe ọkụkụ na nhazi ha.
Ọ bụrụ na ị nwere ọrịa celiac ma ọ bụ gluten sensitivity, jide n'aka na ịzụta oat nke enwetara ma kpọọ ya dị ka ndị na-enweghị gluten.
Buckwheat
N'agbanyeghị aha ya, buckwheat Ọ bụ mkpụrụ dị ka ọka nke na-enweghị gluten na-enweghị ihe jikọrọ ya na ọka wit.
Ọ na-enye nnukwu ọnụọgụ abụọ kpọmkwem antioxidants: Rutin na quercetin.
Ụfọdụ ọmụmụ anụmanụ na-atụ aro na usoro ihe omume nwere ike ịba uru n'ibelata mgbaàmà nke ọrịa Alzheimer. A na-ekwu na quercetin na-ebelata mbufụt na nrụgide oxidative.
Iri buckwheat nwere ike inye aka belata ụfọdụ ihe ize ndụ maka ọrịa obi. Ndị na-eri buckwheat nwere obere ihe ize ndụ nke ọbara mgbali elu, cholesterol dị elu na ọbara shuga dị elu.
Otu iko (gram 170) nke buckwheat na-enye gram 17 nke eriri, protein gram 23 na ihe karịrị 90% nke mkpa gị kwa ụbọchị nke magnesium, ọla kọpa na manganese.
amaranth
amaranthỌ nwere akụkọ ihe mere eme bara ụba dị ka otu n'ime nri ndị dị mkpa nke obodo Inca, Mayan na Aztec. Ọzọkwa, ọ bụ ọka na-edozi ahụ nke nwere nnukwu uru ahụike.
Nnyocha ọmụmụ 2014 chọpụtara na ogige dị na amaranth dị irè n'igbochi mbufụt na ụmụ mmadụ na ụmụ oke site na igbochi ịmalite ọnọdụ metabolic nke na-ebute mbufụt.
N'ihi ọdịnaya fiber ya dị elu, amaranth nwere ike belata ọtụtụ ihe ize ndụ ọrịa obi.
N'ezie, otu nnyocha anụmanụ chọpụtara na amaranth belatara ma triglycerides ọbara na "ọjọọ" LDL cholesterol ọkwa.
Otu iko (gram 246) nke amaranth esiri esi nwere gram 5 nke eriri na gram 9 nke protein. Ọ na-egbo 29% nke ígwè a chọrọ kwa ụbọchị ma nwee nnukwu magnesium, phosphorus na manganese.
Ahịhịa
Oka kacha nta n'ụwa tef , bụ ọka dị ntakịrị ma dị ike. Ọ bụ ezie na ọ bụ naanị 1/100 ka kernel ọka wit, ọ nwere profaịlụ na-edozi ahụ nke ọma.
Tef bara ụba na protein, nke na-eme ka afọ ju gị, na-ebelata agụụ iri nri ma mee ka metabolism dị ngwa.
Ọ na-egbokwa akụkụ dị mkpa nke mkpa eriri afọ gị kwa ụbọchị. eriri Ọ bụ akụkụ dị mkpa nke oriri na-edozi ahụ ma na-enye mbelata ibu, mbelata agụụ na mmegharị eriri afọ mgbe niile.
Otu iko (gram 252) nke tef esiri esi nwere protein gram iri na gram asaa nke eriri. Ọ nwekwara ọtụtụ vitamin B, ọkachasị thiamine.
EgyptỌ bụ otu n'ime ọka na-enweghị gluten a na-ewu ewu n'ụwa. Na mgbakwunye na ịba ụba fiber, o nwere carotenoids lutein na zeaxanthin.
Nnyocha na-egosi na lutein na zeaxanthin na-erite uru ahụike anya site n'ibelata ihe ize ndụ nke cataracts na mmebi macular degeneration nke afọ, ihe abụọ na-akpatakarị ịhụhụ anya na ndị toro eto.
Otu nnyocha chọpụtara na ndị nwere nnukwu carotenoid oriri nwere ihe ize ndụ dị ala nke 43% nke ọrịa macular degeneration nke afọ ma e jiri ya tụnyere ndị nwere obere oriri.
1/2 iko (gram 83) nke ọka edo edo nwere gram 6 nke eriri na gram 8 nke protein. O nwekwara nnukwu magnesium, vitamin B6, thiamine, manganese na selenium.
osikapa agba aja aja
Ọ bụ ezie na osikapa agba aja aja na nke na-acha ọcha sitere na otu mkpụrụ, a na-ewepụ bran na germ nke ọka n'oge nhazi osikapa ọcha.
N'ihi ya, osikapa agba aja ajaỌ nwere ọtụtụ eriri na ọtụtụ micronutrients, na-eme ka ọ bụrụ otu n'ime nri kachasị mma. ọka na-enweghị glutenna-eme ka ọ bụrụ otu n'ime ha.
Ụdị osikapa abụọ a enweghị gluten, mana nchọpụta na-egosi na iri osikapa agba aja aja kama osikapa na-eweta abamuru ahụike ọzọ.
N'ezie, iri osikapa agba aja aja kama osikapa na-ebelata ohere nke ọrịa shuga, ibu ibu na ọrịa obi.
Otu iko (gram 195) nke osikapa agba aja nwere gram 4 nke eriri na gram 5 nke protein. Ọ na-ezutekwa akụkụ dị mma nke mkpa magnesium na selenium kwa ụbọchị.
Ọka nwere Gluten iji zere
- Ọka wit, ụdị niile
– Rye
- Barley
- Tritical
A na-ejikarị ọka ndị a nwere gluten emepụta ngwaahịa ndị dị ka achịcha, crackers, pasta, cereal, breed, na nri nri.
Mkpụrụ osisi na akwụkwọ nri na-enweghị Gluten
Mkpụrụ osisi na akwụkwọ nri niile ọhụrụ enweghị gluten. Mana ụfọdụ mkpụrụ osisi na akwụkwọ nri a haziri nwere ike ịnwe gluten, nke a na-agbakwunye mgbe ụfọdụ dị ka ihe na-atọ ụtọ ma ọ bụ sie ike.
Ihe ndị nwere Gluten nwere ike ịgbakwunye na mkpụrụ osisi na akwụkwọ nri a haziri gụnyere protein ọka wit hydrolyzed, starch nri gbanwere, malt na. maltodextrin O nwere.
Ọ bụ ezie na ndepụta dị n'okpuru ebe a abụghị nke zuru oke, ọ na-enye ihe atụ nke mkpụrụ osisi na akwụkwọ nri ọhụrụ ị nwere ike iri na nri na-enweghị gluten.
- Mkpụrụ osisi citrus, gụnyere oroma na mkpụrụ vaịn
- Unere
- Apụl
- Mkpụrụ osisi Berry
- Piich
- Ube
- Akwụkwọ nri cruciferous, gụnyere kọlịflawa na broccoli
- akwụkwọ ndụ akwụkwọ ndụ dị ka akwụkwọ nri, kale na chard
- Akwụkwọ nri starchy, gụnyere poteto, ọka na skwọsh
- Ose
- ero
- Yabasị
- Karọt
- radish
- Agwa griin
Mkpụrụ osisi na akwụkwọ nri ga-akpachara anya n'ihi Gluten
Mkpụrụ osisi na akwụkwọ nri
Enwere ike iji nri ndị nwere gluten tinye ya mkpọ. Mkpụrụ osisi na akwụkwọ nri ndị e ji mmiri ma ọ bụ ihe ọ juiceụụ eke eme mkpọ mkpọ nwere ike bụrụ ndị enweghị gluten.
Mkpụrụ osisi na akwụkwọ nri oyi kpọnwụrụ
Mgbe ụfọdụ, a na-agbakwunye ekpomeekpo na nri ndị nwere gluten. Ụdị oyi kpọnwụrụ akpọnwụ na-abụkarị ndị enweghị gluten.
Mkpụrụ osisi na akwụkwọ nri akpọnwụwo
Nwere ike ịnwe ihe ndị nwere gluten. Mkpụrụ osisi na akwụkwọ nri ndị a mịrị amị, nke a na-esighị ụtọ, enweghị gluten.
Protein na-enweghị Gluten
Ọtụtụ nri nwere protein, gụnyere anụmanụ na ihe ndị sitere na osisi. Ọtụtụ n'ime ha enweghị gluten.
Otú ọ dị, a na-ejikarị ihe ndị nwere gluten dị ka soy sauce, ntụ ọka, na malt mmanya eme ihe dị ka ihe na-ejuputa ma ọ bụ ihe ụtọ. Enwere ike ịgbakwunye ihe ndị a na sauces na marinades, na-ejikọta ya na nri protein.
Ọtụtụ ngwaahịa mmiri ara ehi enweghị gluten n'ezie. Otú ọ dị, ndị na-ekpo ọkụ na ndị nwere ihe mgbakwunye kwesịrị ịbụ ndị a na-enyocha ugboro abụọ maka gluten.
Ụfọdụ ihe ndị nwere gluten na-emekarị nke enwere ike ịgbakwunye na ngwaahịa mmiri ara ehi bụ thickener, malt, na starch nri gbanwetụrụ.
Kedu ihe bụ ngwaahịa mmiri ara ehi na-enweghị Gluten?
- Mmiri ara
- Bọta
- Chiiz
- Ude
- Obi cheese
- Kriim gbara ụka
- Yogọt
Ngwaahịa ara ehi kwesịrị ịkpachara anya n'ihi Gluten
– Mmiri ara ehi ụtọ na yoghurt
– Ngwaahịa chiiz edoziri dị ka cheese sauces
– Akpụrụ ude mgbe ụfọdụ a na-agwakọta ya na ihe mgbakwunye nwere gluten
Ngwaahịa mmiri ara ehi ị ga-ezere
– Ihe ọṅụṅụ mmiri ara ehi malted
Abụba na mmanụ na-enweghị Gluten
Abụba na mmanụ anaghị enwekarị gluten. N'ọnọdụ ụfọdụ, enwere ike ịgwakọta ihe ndị nwere gluten na abụba na mmanụ maka ekpomeekpo na ịgba.
Kedu ihe bụ mmanụ na-enweghị Gluten?
- Bọta
– Mmanụ oliv
– Avocado mmanụ
– Mmanụ aki oyibo
– Mmanụ ahịhịa na mkpụrụ osisi dịka mmanụ sesame, mmanụ canola na mmanụ sunflower
Abụba na mmanụ a ga-ezere
– Isi nri ịgba
– Mmanụ agbakwunyere ekpomeekpo ma ọ bụ sizinin
Ihe ọṅụṅụ na-enweghị Gluten
Enwere ụfọdụ ụdị mmanya na-enweghị gluten.
Otú ọ dị, a na-eji ihe mgbakwunye nwere gluten megharịa ụfọdụ ihe ọṅụṅụ. Na mgbakwunye, a na-eji malt, barley na ọka ndị ọzọ nwere gluten na-emepụta ụfọdụ ihe ọṅụṅụ na-aba n'anya, yabụ ekwesịrị izere ya na nri na-enweghị gluten.
Gịnị bụ ihe ọṅụṅụ na-enweghị Gluten?
- Ya
- 100% ihe ọṅụṅụ mkpụrụ osisi
- Kọfị
- Tii
- Ihe ọṅụṅụ egwuregwu, soda na ihe ọṅụṅụ ike
- Lemọned
Rịba ama na ọ bụ ezie na ihe ọṅụṅụ ndị a enweghị gluten, ọ dị mkpa ịkpachara anya n'ihi na ọtụtụ n'ime ha nwere shuga na mmanya agbakwunyere.
Ihe ọṅụṅụ kwesịrị ịkpachara anya maka Gluten
- Ihe ọṅụṅụ ọ bụla ejiri ekpomeekpo ma ọ bụ ngwakọta agbakwunyere eme, dị ka ime mmiri oyi
Ihe ọṅụṅụ na-egbu egbu, dị ka vodka, gin, na whiskey, nwere ike ịbụ nsogbu ọbụna mgbe akpọrọ ya dị ka gluten-free n'ihi na ha na-akpalite mmeghachi omume na ụfọdụ ndị.
– Ebu ụzọ mee smoothies
Ihe ọṅụṅụ iji zere
– Beer mere site na ọka nwere gluten
- mmanya na-enweghị atụ
– Ihe ọṅụṅụ malt ndị ọzọ dị ka mmanya jụrụ oyi
Ngwa nri na-enweghị Gluten, Sauce na Condiments
Ngwa nri, sauces na condiments na-enwekarị gluten, mana a na-elegharakarị ihe ndị a anya.
Ọ bụ ezie na ọtụtụ ngwa nri, sauces, na condiments bụ ndị na-enweghị gluten, a na-agbakwụnye ihe ndị nwere gluten mgbe ụfọdụ dị ka emulsifiers, stabilizers, ma ọ bụ ndị na-eme ka ekpomeekpo.
Ụfọdụ ihe oriri ndị nwere gluten na-agbakwunye na ngwa nri, sauces, na condiments bụ starch nri, maltodextrin, malt, na ntụ ọka ọka gbanwetụrụ.
Ngwa nri na-enweghị Gluten, Sauce na Condiments
- mmanya ọcha, mmanya distilled na apụl cider mmanya
Ngwa nri, ihendori na condiments ị ga-atụle
- ketchup na mọstad
- Tomato ihendori
- Pickles
- BBQ ihendori
- Mayonezi
- Nri salad
- Nri pasta
– Akọrọ ngwa nri
- Tinye
- Bouillon cubes
– Ngwakọta ihendori
Ngwa nri, ihendori na ntụ iji zere
- soy ihendori dabeere na ọka wit
- Malt mmanya
Ama ama; Ọ bụ ihe a na-ahụkarị n'ọtụtụ nri, gụnyere achịcha, desserts, na noodles. A na-ejikwa ya dị ka ihe na-esi ísì ụtọ na sauces na ofe.
Kedu ihe bụ ntụ ọka na-enweghị Gluten?
A na-eji ntụ ọka wit mee ọtụtụ ngwaahịa. Enwere nri dị iche iche n'ahịa, nke ọ bụla nwere uto dị iche iche, nhazi na ihe oriri na-edozi ahụ. ntụ ọka na-enweghị gluten E nwekwara. Nke a bụ ndepụta ntụ ọka na-enweghị gluten…
Almond ntụ ọka
ntụ ọka almond Ọ bụ otu n'ime ntụ ọka na-enweghị gluten nke a na-ejikarị eme ihe. A na-eme ya site na almọnd n'ala ala na-ewepụ ihe mkpuchi ha.
Otu iko ntụ ọka almọnd nwere ihe dị ka almọnd iri itoolu. A na-ejikarị ya eme ihe n'ime ngwaahịa esiri esi na ọ bụ nhọrọ na-enweghị ọka maka bred.
Buckwheat ntụ ọka
ntụ ọka buckwheat na-enye ekpomeekpo bara ụba ma dị mma maka ịme achịcha yist. Ntụ ọka buckwheat dịkwa elu na antioxidants, karịsịa polyphenols, nke nwere ihe mgbochi mkpali.
Ntụ ọka Sorghum
A na-eme ntụ ọka Sorghum site na ọka ọka oge ochie nke dịworo gburugburu kemgbe ihe karịrị afọ 5000. Ọka ahụ enweghị gluten n'onwe ya.
Ọ nwere agba na udidi, yana ekpomeekpo dị nro ma dị ụtọ. A na-ewere ya dị ka ntụ ọka dị arọ ma ọ bụ nke siri ike, a na-ejikọta ya na ntụ ọka ndị ọzọ na-enweghị gluten ma ọ bụ jiri ya mee ihe na ntụziaka nke na-achọ obere ntụ ọka.
Ntụ ọka Sorghum nwere ike imetọ ya na gluten n'oge nhazi. Lezienụ anya na akara ngosi enweghị gluten akwadoro.
Amaranth ntụ ọka
ntụ ọka Amaranth bụ ụdị ntụ ọka na-edozi ahụ. Ọ nwere ike dochie ihe ruru 25% ntụ ọka ọka mana a ga-ejikọta ya na ntụ ọka ndị ọzọ n'oge ịsa mmiri.
Ebe ọ bụ na amaranth adịghị eto n'otu ebe dị ka ọka wit, ihe ize ndụ nke mmetọ gluten dị ala.
Ntụ ọka Tef
A na-eji ntụ ọka tef eme ihe oriri ndị ọzọ dị ka pancakes, cereal, bread and snacks. Enwere ike dochie ọka wheat ma ọ bụ ntụ ọka niile maka 25 ruo 50%.
Ntụ ọka Teff nwere protein dị elu, nke na-eme ka mmetụta nke afọ ojuju na-enyere aka belata agụụ.
Dị ka ọka ndị ọzọ na ntụ ọka, maka ntụ ọka teff ka ọ bụrụ 100% gluten-free, ọ dị mkpa ile anya ebe a na-edozi ya.
Arrowroot ntụ ọka
Ntụ ọka Arrowroot bụ ntụ ọka gluten na-adịghị adịkarị. maranta arundinacea A na-eme ya site na ihe starchy nke enwetara site na osisi okpomọkụ a maara dị ka.
Ọ bụ ntụ ọka dị iche iche, a pụkwara iji ya gwakọta ya na almọnd, aki oyibo ma ọ bụ ntụ ọka tapioca maka achịcha na nri eji megharịa ọnụ.
Ntụ ọka a bara ụba na potassium, vitamin B na ígwè. Nnyocha e mere egosiwo na ọ na-akpali sel ndị na-alụso ọrịa ọgụ ma nwee ike ịbawanye ọrụ mgbochi.
ntụ ọka osikapa Brown
A na-eme ntụ ọka osikapa agba aja aja site na osikapa agba aja aja. Ọ bụ ntụ ọka zuru ezu.
Enwere ike iji ya mee ofe ndị gbasiri ike ma ọ bụ kwadebe nri ndị nwere achịcha dị ka azụ na ọkụkọ.
A na-ejikarị ntụ ọka osikapa agba aja aja eme noodles, a pụkwara ijikọta ya na ntụ ọka ndị ọzọ na-enweghị gluten maka achịcha, kuki na ntụziaka achicha.
ntụ ọka oat
A na-eme ntụ ọka oat site na ọka ọka zuru oke. Ọ na-enye ngwaahịa esiri esi ụtọ karịa ntụ ọka e ji eme ihe niile.
Oats na ntụ ọka oat na-enwekarị mmetọ na-adabere n'otú e si akụ ya na ebe a na-esi ya. Ọ bụrụ na ịnweghị ike iri gluten, ị ga-azụta ntụ ọka oat na-enweghị gluten.
ntụ ọka
A na-etu ntụ ọka ọka nke ọma. A na-ejikarị ya eme ihe maka mmiri mmiri na ime achịcha.
Achịcha ọka na-abịa na agba ọcha na odo ma nwee ike jikọta ya na ntụ ọka ndị ọzọ na-enweghị gluten iji mee achịcha.
Ọ dị elu na eriri na ezigbo isi iyi nke carotenoids lutein na zeaxanthin.
O yikarịrị ka a ga-enwe mmerụ ahụ site n'ihe oriri ndị edozichara nke a na-ejikarị ọka ọka eme. Ọbụna achịcha ọka nwere ike ịnwe ntụ ọka mgbe niile.
ntụ ọka chickpea
ChickpeasỌ bụ akụkụ nke ezinụlọ legume. A na-esi na chickpeas a mịrị amị mee ntụ ọka ha, a makwaara ya dị ka ntụ ọka gram na besan.
Chickpeas bụ ezigbo isi iyi nke eriri na protein sitere na osisi. Ihe oriri ndị a na-arụkọ ọrụ ọnụ iji belata mgbari mgbaze, kwado satiety, na jikwaa ibu ahụ.
ntụ ọka chickpea Ọ dị elu na mineral magnesium na potassium, nke abụọ na-arụ ọrụ dị mma n'ịkwado ahụike obi.
ntụ ọka aki oyibo
ntụ ọka aki oyibo A na-eme ya site na anụ aki oyibo mịrị amị ma nye ntakịrị ụtọ aki oyibo.
Ụdị ọkụ ya na-enye nsonaazụ yiri nke ahụ na ntụ ọka mgbe niile ma nwee ike iji ya mee achịcha na desserts. Rịba ama na ntụ ọka aki oyibo na-amịkọrọ mmiri karịa mgbe ejiri ya kama ntụ ọka almond ma ọ bụ mgbe niile.
Abụba juru eju dị na lauric acid. Nke a bụ triglyceride nke na-eme ka ọ dị obere na-enye ahụ gị ume yana, yana ọdịnaya eriri nke ntụ ọka ahụ, na-enyere aka belata "ọjọọ" cholesterol LDL.
Nnyocha na-egosi na eriri ya nwere ike inye aka mee ka ọ̀tụ̀tụ̀ shuga dị n'ọbara dị mma n'ihi na ọ dịghị eme ka ọ̀tụ̀tụ̀ shuga dị n'ọbara rịa ma rịdata.
Tapioca ntụ ọka
A na-eme ntụ ọka Tapioca site na mmiri starchy nke ewepụtara na mgbọrọgwụ akpu nke South America.
A na-eji ntụ ọka a dị ka ihe na-esi ísì ụtọ na ofe, sauces na achịcha. Enwere ike iji ya na ntụ ọka ndị ọzọ na-enweghị gluten na-eme achịcha.
E wezụga carbohydrates, ntụ ọka tapioca na-enye ntakịrị ihe oriri na-edozi ahụ n'ụdị eriri, protein ma ọ bụ micronutrients.
N'ezie, a na-ewere ya dị ala karịa ọka ndị ọzọ dum, ntụ ọka na-enweghị gluten ma na-ewekarị ya dị ka calorie efu.
Otu uru ahụike nke ntụ ọka tapioca bụ ọdịnaya starch na-eguzogide ya, nke na-arụ ọrụ dị ka eriri. A na-ejikọta starch a na-eguzogide mgbari na mmata mmetụta insulin, mbelata ọkwa shuga dị n'ọbara, mbelata agụụ na uru mgbari nri ndị ọzọ.
Ihe ndị a ga-atụle na akara nri
Ndepụta ihe oriri na ihe mgbakwunye nri nwere ike igosi na ihe nwere gluten.
- starch nri gbanwere na maltodextrin (ọ bụrụ na ejiri ọka wit mee ya, a ga-ekwupụta ya na label)
- Efrata sitere na malt gụnyere mmanya malt, wepụ malt na sirop malt
- Gluten stabilizer
- Soy ma ọ bụ teriyaki ihendori
- Ihe ndị sitere na ọka wit dịka protein ọka na ntụ ọka wit
- Emulsifiers (a ga-ekwu na label)
N'ihi ya;
Ọ bụrụ na ịchọrọ izere gluten, enwere ọtụtụ nri ị nwere ike ịhọrọ maka nri kwesịrị ekwesị.
Ọtụtụ nri ahụike na-enweghi gluten, gụnyere mkpụrụ osisi, akwụkwọ nri, anụ ọhụrụ, azụ na anụ ọkụkọ, mkpo, ụfọdụ ọka, ngwaahịa mmiri ara ehi na mmanụ.
Wheat, rye, na ọka bali bụ nri ndị bụ isi a ga-ezere na nri na-enweghị gluten. A na-etinyekwa Gluten na nri ndị a na-edozi dị ka mkpọ na ngwongwo igbe.
Na mgbakwunye, ụfọdụ ọka, dị ka oat, nwere ike bute ya na gluten dabere na ebe a na-edozi ya.
