Likhetho tse 10 tse phetseng hantle ho khutlisa phofo ea koro

Litaba

• 1. Koro eohle
• 2. Carob
• 3. Li-oats
• 4. Kokonate
• 5. Buckwheat
• 6. Almond
• 7. Amaranth
• 8. Quinoa
• 9. Lierekisi
• 10. Arrowroot

Phofo ea koro e hlahisoa ka leloala la koro, lijo-thollo tse nang le gluten, e sebelisoang haholo ho hlophiseng li-cookie, mahobe, bohobe le lihlahisoa tse fapaneng tsa indasteri lefatšeng ka bophara.

Leha ho le joalo, leha e sebelisoa haholo, ts'ebeliso e fetelletseng ea lihlahisoa tse ntlafalitsoeng, e fumanoang ka phofo ea koro, e amahanngoa le ketsahalo ea mafu a pelo, lefu la tsoekere le botenya.

Ka lebaka lena, mefuta e meng ea phofo e hlahile 'marakeng, e nang le likhoele le limatlafatsi tse phahameng, mme ka linako tse ling e se na gluten, e ka nkelang phofo ea koro litokisetsong tsa ho pheha:

1. Koro eohle

Phofo e felletseng ea koro e nka sebaka sa phofo e tšoeu hobane e na le fiber e ngata. E 'ngoe le e' ngoe ea ligrama tse 100 e fana ka 8.6 g ea fiber, ho fapana le phofo e tšoeu ea koro e fanang ka 2.9 g feela. Faeba e kenya letsoho ho bophelo bo botle ba mala, e le mokhoa o motle bakeng sa batho ba nang le ts'oaetso, ntle le ho eketsa maikutlo a ho khora.

Ntle le moo, koro e felletseng e na le lintlha tse phahameng tsa livithamini tsa B, tse bohlokoa molemong oa ts'ebetso ea metabolism. Koro e felletseng e na le gluten, ka hona ha ea lokela ho sebelisoa ke batho ba nang le mamello ea gluten kapa aleji.

2. Carob

Carob ke phofo e hlahisoang ka litholoana tsa carob, e nang le li-antioxidants, haholo-holo polyphenols. Ho feta moo, phofo ea linaoa e na le calcium le magnesium e ngata, liminerale tsa bohlokoa bakeng sa bophelo bo botle ba masapo.

Carob e ka sebelisoa e le mokhoa o mong ho feta phofo ea cocoa kapa chokolete, kaha tatso ea eona e ts'oana. Phofo ena ha e na gluten 'me e ka sebelisoa ke batho ba nang le lefu lena le leng, phofo ea koro kapa ho se mamellane ha gluten. Bona mokhoa oa ho sebelisa carob.

3. Li-oats

Khetho e 'ngoe e ntle ea ho nka sebaka sa phofo ea koro ke phofo ea oat, e nang le likhoele tse qhibilihang, tse bitsoang beta-glucans. Mofuta ona oa faeba o etsa mofuta oa gel ka mpeng e thusang ho eketsa maikutlo a ho khora, e ntlafatsa bophelo ba limela tsa mala, e fokotsa cholesterol e mpe (LDL) hape e thusa ho laola tsoekere maling. Ka hona, oatmeal ke khetho e ntle bakeng sa batho ba lakatsang ho theola boima ba 'mele le ho laola tsoekere maling.

Tabeng ea batho ba siliac, li-oats li lokela ho jeoa tlasa tataiso ea setsebi sa phepo e nepahetseng. Le ha e se na gluten, maemong a mang ho hlokometsoe hore 'mele o ka hlahisa karabelo ea boits'ireletso khahlanong le liprotheine tsa oat, mathata a mpefalang. Ntle le moo, maemong a mang, habore e ka silafatsoa ka koro, rye kapa harese.

4. Kokonate

Phofo ea coconut e hlahisoa ka ho sila ha coconut e felloe ke metsi. Ena ke phofo e tenyetsehang, e fanang ka melemo e 'maloa ea bophelo bo botle. Kokonate e na le mafura a mangata, a nang le lithibela-mafu le likokoana-hloko tse thusang ho matlafatsa sesole sa 'mele,' me ha a na gluten, e leng se etsang hore e be khetho e ntle bakeng sa batho ba nang le lefu lena la celiac, khatello ea koro kapa kutloisiso ea gluten.

Ntle le moo, e fana ka fiber e phahameng haholo, e ka bang 37.5 g ka 100 g, ha e bapisoa le phofo e meng, e e etsang khetho e ntle ho batho ba nang le ts'oaetso. Bona melemo e meng ea bophelo bo botle ba coconut.

5. Buckwheat

Buckwheat e nkuoa e le thollo ea maiketsetso hobane ke peo. E khetholloa ka ho se na gluten le ka ho rua li-antioxidants, haholo-holo li-polyphenols, tse thusang ho fokotsa ho ruruha, ho ntlafatsa khatello ea aryerial le ho kenya letsoho tšebetsong e nepahetseng ea pelo.

Ntle le moo, phofo ea buckwheat e na le livithamini tsa B le liminerale tse ngata tse kang tšepe, calcium le selenium, tse bohlokoa ho thibela mafu a kang phokolo ea mali, lefu la masapo le Alzheimer's. Le ha e sena gluten, ho bohlokoa ho boloka lebitso, hobane e kanna ea ba le masalla a protheine ena. Bona melemo e meng ea buckwheat 'me u ithute ho e sebelisa.

6. Almond

Phofo ea almonde ke mokhoa o motle haholo oa ho khutlisa phofo ea koro, hobane ntle le ho ba le tatso e monate, e na le lik'habohaedreite tse tlase, ha e na gluten, e na le vithamine E e ngata le li-micronutrients tse ling.

Ts'ebeliso ea phofo ena lipepising ke khetho e ntle haholo ho batho ba nang le lefu la tsoekere le ba lakatsang ho theola boima ba 'mele, kaha e thusa ho laola tsoekere le khatello ea mali le ho fokotsa k'holeseterole e mpe (LDL).

7. Amaranth

Joaloka buckwheat, amaranth e nkoa e le pseudocereal, e nang le li-antioxidants, liprotheine, likhoele, tšepe, calcium le selenium. Ka lebaka lena, e ntle haholo bakeng sa ho ntlafatsa bophelo ba boko, masapo le pelo.

Le ha e sena gluten, ho bohlokoa ho bala lengolo la ho paka, kaha ho kanna ha ba le tšilafalo e tšabehang mme e na le masalla a protheine ena.

8. Quinoa

Phofo ea quinoa e na le fiber e ngata, ha e na gluten, ebile e na le protheine le tšepe, e leng se etsang hore e be khetho e ntle ea ho khutlisa phofo ea koro. Phofo ena e ka sebelisoa ho etsa li-pancake, li-pizza, li-cookie, bohobe le likuku, 'me e ka fumanoa lisuphamaketeng kapa ea phehoa hae, ea beoa linaoa ka pane ea ho hadika ho li toasta ebe ka har'a processor ea lijo kapa blender.

9. Lierekisi

Lierekisi ke linaoa tse nang le melemo e metle 'meleng, kaha li na le li-antioxidants, liprotheine le likhoele tse thusang ho ntlafatsa bophelo ba mala, ntle le ho hloka gluten. Leha ho le joalo, batho ba nang le bothata ba khase ea mala kapa ho ruruha khafetsa, phofo ea pea ha se khetho e ntle hobane e na le lik'habohaedreite tse belang ka maleng mme li ka baka mathata.

10. Arrowroot

Arrowroot ke tuber e ts'oanang le cassava kapa yam, e nang le likhoele le limatlafatsi tse ngata tse kang magnesium, iron le calcium, e thusang ho tsuba. Ho phaella moo, e sebelisoa haholo ka mokhoa oa phofo le phofo, ho nkela koro sebaka ke batho ba nang le lefu lena le sa tsebeng letho ka gluten. Hobane ho bonolo ho e sila, ho kgothaletswa ho bana ba banyenyane le masea a fetang likhoeli tse tšeletseng, batho ba baholo le baimana. Bona kamoo arrowroot e sebelisetsoang ho pheha, botle bo botle le bohloeki ba motho.