Ihe oriri na-eri gluten na-adịgasị iche iche. Mana iji ntụ ọka wit eme achịcha adabaghị ya. Kedu ụdị ntụ ọka na-enweghị gluten na ọ nwere ike bụrụ ntọala maka nri achịcha a na-eme n'ụlọ?
Oat ntụ ọka
Ntụ ọka oat bụ ihe kachasị mma karịa ntụ ọka wit. N'oge nhazi oatmeal, nri anaghị efu - vitamin, mineral, fiber. Oatmeal na -edozi mgbaze ma na -ewusi usoro ahụ ji alụso ọrịa ọgụ.
Oatmeal bụ ngwaahịa nri, yabụ ngwaahịa achịcha e ji ntụ ọka dị otú ahụ mee bụ obere kalori. Ntụ ọka oat na -aga nke ọma na almọnd na ntụ ọka.
nkụnye eji isi mee
Ntụ ọka ọka dị ntakịrị na calorie ma dabara maka nkwadebe nke ngwaahịa nri. Ọka nwere mmetụta bara uru na mgbaze, normalizes ọbara mgbali na ọbara shuga. Jiri ọka ọka mee tortilla Mexico, achịcha, ibe, nachos. E nwekwara ike itinye ntụ ọka a na ofe, nri nri, ma ọ bụ ọka.
Iyi ọka
Ntụ ọka a na -ewu ewu na Japan na India, a na -akwadebekwa ọtụtụ ihe ụtọ na ndabere ya. Ntụ ọka osikapa nwere ọmarịcha ihe mejupụtara yana ụtọ ụtọ na -anọpụ iche. Enwere ike iji ntụ ọka osikapa mee achịcha, tortillas, gingerbreads, gbakwunye na desserts iji mee ka usoro ahụ sie ike.
Ntụ ọka Buckwheat
Nri buckwheat bara ụba na vitamin, mineral, eriri, protein na nri ndị ọzọ. Na ndabere ya, a na-enweta nri na-edozi ahụ nke nwere obere kalori, nke na-eme ka ahụ nwee ume na ume ogologo oge.
Ntụ osisi almọnd
Nri ntụ ọka dị ezigbo mma. Ọ bụ isi iyi nke vitamin B, E, A, potassium, calcium, iodine, phosphorus, iron na omega-3 fatty acids. Ntụ ọka almọnd na -atọ ụtọ nke ukwuu ma na -enye ihe ndị e ji esi nri ụtọ dị egwu. Ọ na -eme ka usoro metabolic dị n'ahụ, na -ewusi sistem ike, na -eme ka ọrụ ụbụrụ na -arụ ọrụ, na -enwekwa mmetụta bara uru n'obi na arịa ọbara.
Ntụ ọka
Aki oyibo nwere njirimara na uto mara mma, nke a na-ebute site na nri niile dabere na ya. Ntụ ọka a nwere vitamin, mineral, antioxidants, acid acids, sugars dị mma, protein na abụba omega-3. Efere ya na ntụ ọka aki oyibo na-ewusi usoro ahụ ji alụso ọrịa ọgụ, melite ọrụ nke arịa ọbara na obi. A na-eji ntụ ọka oyibo eme achịcha, muffins, muffins, pancakes, achịcha.
Ntụ ọka
Chickpeas bụ ngwaahịa siri ezigbo ike. O nwere vitamin nke otu B, A, E, C, PP, potassium, calcium, zinc, magnesium, phosphorus, iron, antioxidants na amino acids. Iji ngwongwo eme achịcha mgbe niile dabere na ntụ ọka chickpea na -edozi mgbaze, na -eme ka ọnọdụ dịkwuo mma, na -enye ume. Enwere ike iji ntụ ọka chickpea mee achịcha, tortillas, mgwakota agwa pizza, achịcha pita na achịcha pita.