Kusalolera kwa gluteni kapena kukhala ndi vuto la tirigu kumatanthauza kuti zakudya zanu ndizoletsedwa kwambiri. Komabe, mutha kuwonjezera zosiyanasiyana pazakudya zanu mwa kuphatikiza zolowa m'malo mwa tirigu pazakudya zanu.
Anthu
Mapira kapena bajra monga momwe amatchulidwira mu Chihindi amagayidwa mosavuta ndipo samayambitsa ziwengo. Kupatula kukhala wolemera muzakudya, ilinso ndi fiber yambiri ndipo ili ndi index yotsika ya glycemic kuposa tirigu ndi mpunga. Mapira alinso ndi mapuloteni ambiri.
Kinoya
Quinoa ndi mbewu yochokera ku masamba okhudzana ndi sipinachi, beets ndi amaranth. Quinoa amaonedwa kuti ndi chakudya chapamwamba ndipo ali ndi mapuloteni ambiri, ulusi wopatsa thanzi, mavitamini a B ndi mchere monga iron, zinki ndi magnesium. Komanso ilibe gilateni kwathunthu.
Brown Rice
Mukakhala ndi vuto la tirigu, mpunga umapulumutsa moyo ndipo mpunga wabulauni ndiwopindulitsa kwambiri. Mpunga wa bulauni uli ndi michere yambiri monga ma carbohydrates, mapuloteni ndi mchere ndipo uli ndi ulusi wowirikiza kanayi wa mpunga woyera.
Buckwheat
Buckwheat kapena kuttu atta monga momwe amatchulidwira ku Hindi ndi tirigu wonyozeka popeza ndi mbewu. Ili ndi flavonoids yambiri monga rutin, imakhala ndi magnesium yambiri ndipo imakhala ndi phindu lalikulu pamtima. Imawongoleranso shuga m'magazi motero ndi yoyenera kwa odwala matenda ashuga.
Oats
Oats akhala akulimbikitsidwa kwa nthawi yayitali ndi akatswiri azakudya kuti apindule ndi mtima wawo chifukwa ali ndi fiber yambiri yotchedwa beta-glucan yomwe imachepetsa kuchuluka kwa cholesterol yoyipa. Oats ali ndi mchere wambiri monga manganese, selenium, phosphorous, fiber, magnesium, ndi zinki; carotenoids; tocols (Vitamini E), flavonoids ndi avenanthramides.
