John Myers
Kaya mukufunikira kudya zakudya zopanda gilateni, mukufuna kuchepetsa zakudya zamafuta, kapena kungofuna kuwonjezera zakudya zosiyanasiyana, ngati mukusiya mkate, pali njira zambiri zopangira.
Wodzaza wopanda tirigu: cholowa m'malo mwa mkate
Aliyense amene akudwala matenda monga celiac (kusalolera kwa gluteni) kapena kusagwirizana ndi tirigu ayenera kulabadira zinthu zingapo pankhani yazakudya zake: Mkate ndi zinthu zowotcha makamaka zimakhala zoletsedwa. Koma ngakhale mukufuna kupulumutsa chakudya cham'mimba ngati gawo lazakudya zotsika kwambiri, funso la njira ina yosinthira mkate limabuka. Choyamba: zolowa m'malo mwa buledi wopanda tirigu samamva kukoma momwe mumazolowera. Tirigu, wolembedwa ngati rye ali ndi zinthu zowotcha zomwe sizingapangidwenso ndi zakudya zina. Mkate wopanda Gluten ukhoza kuphikidwa ndi ufa wopanda gluteni. Tatsanzikana ndi lingaliro lokhala ndi cholowa chonga mkate pa mbale yanu, koma pali njira zina zanzeru zomwe zimakoma paokha. Zakudya zathu za polenta ndi nyama yankhumba zimathanso kusangalatsidwa popanda mbale zam'mbali ndikuwonjezera tchizi kapena ham, mwachitsanzo.
Chimanga, mpunga, oatmeal, ndi mbatata zolowa m'malo mwa buledi
Kawirikawiri, chimanga ndi maziko abwino a cholowa mmalo mwa mkate wopanda tirigu. Zakudya za chimanga zophikidwa mu uvuni, monga mpunga waffles, ndi njira yabwino kusiyana ndi magawo a mkate ndipo motero zimayenda bwino ndi chakudya cham'mawa chopanda gilateni. Mutha kusangalala ndi chakudya cham'mawa ndi kupanikizana kapena zokometsera zokometsera, kungodya paokha kapena kuzigwiritsa ntchito pazakudya zapamwamba madzulo. Chofufumitsa cha chimanga ndi mpunga chimadzazidwa ndi pseudocereals monga quinoa ndi amaranth: Izi zimapangitsa kuti kukoma ndi crunchy factor kukhale bwino. Oatmeal, yomwe mwachibadwa imakhala yopanda gilateni, imakhalanso yabwino m'malo mwa mkate pa kadzutsa. Mutha kugwiritsa ntchito pokonzekera phala ndi zipatso zomwe mwasankha. Kapena yesani kugwiritsa ntchito masamba m'malo mwa mkate. Mbatata zotsekemera zimatha kuikidwa mu toaster. Amaphika ndi crispy nthawi yomweyo.
Cholowa m'malo mwa mkate wochepa wa carb: mipukutu ya fluffy ndi mkate wa protein
Ngati mumadya kwambiri zakudya zopanda ma carbohydrate, chimanga, mpunga, oats ndi mbatata sizoyenera. Pankhaniyi, phikani mikate yaying'ono yopangidwa ndi mazira ndi kirimu tchizi, yomwe imatchedwanso "oopsies", monga cholowa m'malo mwa mkate wochepa wa carb. Kuti muchite izi, ikani dzira loyera mpaka liwume, sakanizani dzira yolk ndi kirimu tchizi ndikusakaniza zonse pamodzi mosamala. Kenako gawani misa ndikuphika masikono ang'onoang'ono pafupifupi madigiri 175. Ufa wa puloteni, quark, ufa wa kokonati, mbewu, mbewu ndi mtedza zitha kugwiritsidwanso ntchito ngati zopangira makeke opanda chakudya chambiri. Mbeu za Flaxseed ndi chia zimakhalanso ndi mphamvu zomangira mtandawo pamodzi. Chinsinsi chathu cha mkate wochepa wa carb chimagwira ntchito mofananamo - chifukwa chosangalala ndi mkate wonyowa wopanda chakudya. Yesaninso Mkate Wofiirira wamakono: Mkate woyera wopangidwa ku Asia womwe umakhala ndi utoto wamitengo kuchokera ku mabulosi akuda kapena mpunga wakuda. Ngakhale kuti siwotsika muzakudya, akuti ndi athanzi makamaka chifukwa cha ma antioxidants. Komano, ngati mukufuna njira yopulumutsira zopatsa mphamvu, timalimbikitsa maphikidwe athu pansi pa 500 kcal.
