Ukunganyamezeli i-gluten okanye ukuba nokwaliwa yingqolowa kuthetha ukuba ukhetho lwakho lokutya luthintelwe kakhulu. Nangona kunjalo, unokongeza iindidi ezininzi kwizidlo zakho ngokubandakanya ezi zinto zithatha indawo yengqolowa ekutyeni kwakho.
Abantu
IMillet okanye i-bajra njengoko ibizwa ngesiHindi igaywa lula kwaye ayifane ibangele nakuphi na ukwaliwa. Ngaphandle kobutyebi bezondlo, ikwaphezulu kwifiber kwaye inesalathiso esisezantsi se-glycemic kunengqolowa nerayisi. I-Millet nayo ityebile kwiprotheyini.
IQuinoa
Iquinoa yimbewu esuka kwimifuno enxulumene nesipinatshi, iibeet kunye ne-amaranth. Iquinoa ithathwa njengokutya okuphezulu kwaye ineprotheyini eninzi, ifayibha yokutya, iivithamini B kunye neeminerali ezifana nentsimbi, i-zinc kunye ne-magnesium. Kananjalo ayinagluten ngokupheleleyo.
Irayisi emdaka
Xa unokwaliwa yingqolowa, irayisi isindisa ubomi kwaye irayisi emdaka iluncedo kakhulu. Irayisi eBrown ityebile kwizondlo ezifana necarbohydrates, iprotein kunye neeminerali kwaye inefayibha ephindwe kane yerayisi emhlophe.
Buckwheat
I-Buckwheat okanye i-ttu atta njengoko ibizwa ngesi-hindi yi-cereal ehlekisayo njengoko iyimbewu ngokwenene. Ine-flavonoids eninzi njenge-rutin, iphezulu kwi-magnesium kwaye ineenzuzo ezinkulu zentliziyo. Ikwalawula iswekile esegazini kwaye ke ifanelekile kubantu abanesifo seswekile.
I-oats
I-oats kudala inconywa ziingcali zezondlo kwiinzuzo zazo zentliziyo kuba zizityebi kwifiber ebizwa ngokuba yi-beta-glucan eyehlisa amanqanaba e-cholesterol embi. I-oats zizityebi kwiiminerali ezifana ne-manganese, i-selenium, i-phosphorus, i-fiber, i-magnesium, kunye ne-zinc; i-carotenoids; tocols (Vitamin E), flavonoids kunye avenanthramides.
