01 na 09
Kayan Gluten-free: Abin da suke (kuma abin da za a yi da su!)
Hoton hatsi ta Fotografia Basica Wace hatsi ne masu hatsi marasa kyauta?
Yin guje wa gujewa shine cin abinci marar yawa tare da abubuwan da aka boye - kuma wannan abu ne mai kyau! Idan kun kasance wani abu kamar ni, kuna son sayayya a cikin ɓangaren kayan abinci mai yawa na ƙungiyar ku na gida da kuma adanawa a kan hatsi mai kyau da legumes na ƙananan, cikawa, da abinci mai cin ganyayyaki da cin abinci maras kyau . Ci gaba da karantawa don gano game da hatsi bakwai marasa kyauta da ya kamata ku gwada.
Wataƙila ka ji wasu daga cikinsu, amma na sadu da kai ba ka yi kokarin dukansu ba! Ba da tabbacin abin da za a yi da waɗannan hatsi ba? Ga wasu ra'ayoyi masu sauri:
- Yi zafi karin kumallo porridge (kamar oatmeal) tare da raisins, 'ya'yan itatuwa, kwayoyi, da sauransu. Samfurin girke-girke: Maple kirfa karin kumallo quinoa
- Haɗa su tare da kowane irin kayan lambu mai cin ganyayyaki, kayan lambu mai banƙarawa, kayan lambu ko dan India dahl maimakon alamar fararen shinkafa
- Ƙara dintsi na kowane daga cikin hatsi marasa kyauta a kan kowane irin miya, chili ko salatin don shimfiɗa shi da cika shi
02 na 09
Teff
Teff
Idan ka taba zuwa gidan cin abinci na Habasha, to akwai yiwuwar ka yi kokari amma ba ka sani ba. Wannan bakin ciki, mai laushi, gurasar gurasar da aka yi amfani da shi don yin amfani da kayan abinci a wuraren kayan abinci a gidajen cin abinci na Habasha an yi shi ne daga gari. Idan ba ka taba samun abincin Habasha ba, ina bayar da shawarar sosai ka nemi mutum daya kuma ka gwada shi! Abinci shine abin dadi mai ban sha'awa, kuma mafi yawan zasu sami yalwacin zaɓin cin ganyayyaki da zazzabi.
Amma koma gaff. Teff ba mai girma ba ne don shinkafa ko quinoa yadda sauran sauran hatsi suke. Alal misali, ba za ku iya yin salad din da za ku iya yin salatin sha'ir ba . Me yasa ba? Saboda hatsi suna da kankanin cewa lokacin da aka dafa su, suna tare da juna tare. Amma wannan kawai ya sa teff cikakke ga abubuwa kamar teff karin kumallo porridge , ƙara a cikin miya don kadan daga thickening, da kuma creamy yi jita-jita kamar teff polenta . Kuma, kamar polenta, dafaffen dafa shi zai zama da ƙarfi idan an dafa shi, sa'an nan kuma sanyaya, don haka, yi shirin sake sake shi tare da wasu karin ruwa idan ka gaza, ko, sasanta shi kuma fry shi kamar kamar lalacewa polenta !
03 na 09
Gero
Gero
Gero ne mafi ƙarancin quinoa madadin . Duba ku kuma kwatanta farashin, sa'annan ku tambayi kanka dalilin da yasa baka zabar gero! Yaro yana yawanci game da 1 / 6th farashin quinoa, wanda ke kanana kaina kuma ina mamaki dalilin da ya sa ba ya fi sani ba. Ya kamata ya zama!
Gero yana da inganci a cikin furotin (ba kamar yadda yawancin sunadarai ne kamar quinoa , ko da yake), kuma babban tushen ƙarfe ne da zinc, waxanda suke da mahimmanci na gina jiki ga kowa da kowa, musamman ga masu cin ganyayyaki da vegans.
Kuma, ba shakka, tun da yake hatsi na ainihi ne amma ba hatsi ba, ba shi da cikakken amfani!
04 of 09
Kaniwa
Kaniwa
Kaniwa, dangi na quinoa , ya yi kama da saffin a cikin jiki mara kyau, amma yana dafa sosai. Yayinda kwayar za ta yi motsa jiki, kaniwa yana dafa kamar quinoa, amma saboda kadan ne, nauyin ya bambanta. Idan kana son quinoa, za ka iya kawai son kaniwa, ma. Tare da nau'i na gina jiki guda 7 na 1/4 kofin bushe, kaniwa ma shine tushen ingantacciyar furotin ga masu cin ganyayyaki.
Dukan hatsi kamar kaniwa suna cikakke don ci gaba. Ina so in dafa kuma in daskare shi don haka ina da shirye-shirye don zuwa ƙara miya simmering a kan kwakwalwa don karin rubutun da furotin, ko, lokacin da nake salatin salatin gishiri don kai ga ofishin don abincin rana, Gwada a cikin karamin karawa don ƙara wasu ƙwayoyi da fiber, kuma, kamar mafi yawan hatsi, ana iya amfani da sauti a cikin kowane hanya da kuke amfani da shinkafa: a cikin wani pilaf, tare da kayan lambu mai ban sha'awa, ko tare da curry kayan lambu.
05 na 09
Buckwheat
Sergey Chushkin / Getty Images Buckwheat
Kamar gero da quinoa, buckwheat, duk da sunan, ba ainihin alkama ko ma hatsi ba, amma nau'in nau'i ne mai yalwaci. Daga dukkanin hatsi, buckwheat yana da sauƙin ganewa saboda siffar nau'i-nau'i.
Buckwheat yawanci yakan zo ne a cikin nau'o'i daban-daban iri biyu : raw da toasted. Gummar buckwheat, wanda aka kwatanta a sama, yana da duhu kuma yana kusa da ƙananan launi a cikin launi, kuma ana iya kira kasha , wanda a, yana iya rikicewa. Raw, toastted buckwheat ne mai haske tannish launi.
Buckwheat shi ne tushen farko a cikin Jafananci soba noodles , waxanda suke da, a, free guten free!
06 na 09
Amaranth
Hotuna Amaranth ta Lew Robertson / Getty Images Amaranth
Wani hatsi marasa kyauta wanda ba ku yi kokari ba? Amaranth!
Kari don amaranth? Yana da yawa kamar quinoa, ko da yake yana da karami kuma mafi siffar siffar siffar a yayin da quinoa ke da sauƙi kamar ƙaramin allon. Kamar quinoa, amaranth mai kyau ne tushen furotin tare da 8 grams da 1/4 kofin bushe, kuma, kamar gero, shi ne babban tushen baƙin ƙarfe.
Amaranth yana dafaɗa daban-daban fiye da sauran hatsi marasa kyauta, kuma rubutun na iya ɗaukar dan kadan idan ana amfani da ku kawai don cin shinkafa ko quinoa.
07 na 09
Quinoa
Quinoa
By now kun yiwuwa riga ya gwada quinoa, kuma watakila ma da 'yan quinoa girke-girke, amma ka san cewa quinoa ba zahiri a hatsi, amma a iri, don haka yana da ainihin gluten-free? To, shi ne, kuma a yanzu kun yi!
Haka ne, quinoa, abincin da yafi dacewa da abin da ya faru ne kawai kwanan nan shi ne, hatsi wanda ba shi da abinci wanda ba shi da abinci . Ɗaya daga cikin dalilan da ake kira quinoa yana da kyau sosai, akalla masu cin ganyayyaki da kayan cin nama, shine babban tushen tushen gina jiki (tare da nama, kwayoyi da legumes).
08 na 09
Rice
Vegan paella tare da kore Peas, artichokes da barkono barkono photo by Fuse / Getty Images Haka ne, shinkafa hatsi ne kuma ba shi da amfani kyauta! Kada ku manta da shinkafa lokacin da kuke tunani game da hatsi maras yalwa da kuma tsara kayan abinci. Rashin shinkafa, shinkafar shinkafa da har ma da shinkafa na daji (wani nau'in masarar da ake yi a matsayin hatsi) duk wani babban zaɓi ne idan kana buƙatar hatsi marasa kyauta.
Ka yi la'akari da duk abin da shinkafa za a iya amfani dasu, kuma za ka gane yawancin abincin da za ka iya ji dadin abinci mai cin abinci maras yisti: shinkafa da wake , shinkafa, pample, shinkafa, shinkafa, shinkafa, shinkafa barkono, gishiri mai datti, bishiyoyi na innabi (dolmas), soyayyen shinkafa da shinkafa, risotto, paella , shinyayyen shinkafa, ba tare da ambaci sushi mai cin ganyayyaki ba!
09 na 09
Ƙarin girke-girke da kayan albarkatun naman gurasa maras yalwa
Gluten-free vegan abinci. Wadannan hatsi ba tare da yalwaci ba ne masu kyau don haɗawa tare da kayan lambu mai juyayi-koraye, don yin cikakken abinci. Ga wasu karin albarkatun da za ku so ku duba idan kun kasance a kan mai cin ganyayyaki maras yalwa ko cin abinci maras yalwa: