Mafi Kyawun Fulawa mara Kyau 14

Wadatacce

• 1. Almond Fulawa
• 2. Buckwheat Gari
• 3. Fulawar Dawa
• 4. Garin Amaranth
• 5. Fulawar Teff
• 6.Fulawar Arrowroot
• 7. Gari Mai Shinkafar Kawa
• 8. Fulawar Oat
• 9. Garin Masarar
• 10. Gumakan Chickpea
• 11. Fulawar Kwakwar
• 12. Fulawa na Tapioca
• 13. Fulawar Rogo
• 14. Fulawar Tigernut
• Layin .asa

Gari abu ne na gama gari a cikin yawancin abinci, gami da burodi, kayan zaki da taliya. Hakanan ana amfani dashi sau da yawa azaman mai kauri a biredi da miya.

Yawancin kayayyaki ana yin su ne daga farar fata ko garin alkama. Duk da yake ba shi da matsala ga mutane da yawa, mutanen da ke fama da cutar celiac, ƙwarewar rashin celiac ko waɗanda ke guje wa alkama saboda wasu dalilai bai kamata su cinye waɗannan nau'ikan gari guda biyu ba.

Abin farin ciki, akwai nau'ikan fulawa marasa kyauta a kasuwa, kowannensu yana da dandano daban-daban, kayan sawa da kayan abinci mai gina jiki.

Anan ne mafi kyawun mafi ƙarancin gurasar 14 da ba ta alkama.

1. Almond Fulawa

Almond gari na ɗaya daga cikin sanannen hatsi na gari - da wanda ba shi da alkama. An yi shi ne daga ƙasa, almonds na blanched, wanda ke nufin an cire fatar.

Kofi ɗaya na garin almond ya ƙunshi kusan almon 90 kuma yana da ɗanɗano mai ƙanshi. Ana amfani dashi da yawa a cikin kayan da aka gasa kuma yana iya zama ba tare da hatsi ba ga gurasar burodi.

Yawancin lokaci ana iya sauya shi a cikin rabo 1: 1 a madadin na yau da kullun ko garin alkama. Idan kuna yin burodi da irin wannan garin, kuyi amfani da karin kwan daya. Lura cewa batter ɗin zai yi kauri kuma samfurinku ya ƙaru.

Almond gari ya ƙunshi ma'adanai da yawa, gami da baƙin ƙarfe, magnesium, calcium, potassium, jan ƙarfe da kuma manganese. Har ila yau, kyakkyawan tushe ne na bitamin E da kitse mai narkewa.

Koyaya, abunciko mai yana ƙara adadin adadin kalori zuwa 640 a kowane kofi, wanda shine adadin kuzari 200 fiye da garin alkama (,,).

Duk da yake almond da dukkan kwayoyi ba su da alkama, yana da mahimmanci a karanta kunshin don tabbatar da ba a yin gari a wurin da ake sarrafa alkama.

Almond flour shine mai maye gurbin gurasar da take dauke da alkama kuma ana iya amfani dashi a girke-girke iri-iri.

2. Buckwheat Gari

Buckwheat na iya ƙunsar kalmar “alkama,” amma ba hatsin alkama ba ne kuma ba shi da alkama. Na dangin karya ne, gungun hatsi da ake ci kamar hatsi amma ba sa cikin dangin ciyawa.

Buckwheat gari yana ba da wadataccen dandano na ƙasa kuma yana da kyau don yin burodi mai sauri da yisti.

Saboda rashin alkama, yakan zama mai saurin lalacewa a cikin yanayi. Don yin samfur mai inganci, ana iya haɗuwa da shi tare da wasu fulawa marasa kyauta kamar garin shinkafa mai ruwan kasa.

Ya ƙunshi nau'ikan bitamin B kuma yana da wadata a cikin ma'adanai ƙarfe, fure, magnesium, zinc, manganese da fiber. Buckwheat gari shima yana da yawa a cikin antioxidants, musamman polyphenol rutin, wanda ke da abubuwan kare kumburi (, 5,,).

Buckwheat na iya zama gurɓatacce tare da abinci mai ƙunshe a yayin sarrafawa, safara ko lokacin amfani dashi azaman amfanin gona mai juyawa tare da alkama. Tabbatar da neman ingantaccen free gluten akan lakabin don zama lafiya.

Buckwheat gari yana da wadataccen fiber da abinci mai gina jiki kuma yana dauke da sinadarin antioxidants wanda ke taimakawa jiki wajen yakar kumburi.

3. Fulawar Dawa

Ana yin garin dawa daga tsohuwar hatsin da aka noma fiye da shekaru 5,000. Hatsi ba shi da kyauta kuma ana ɗauka na biyar mafi mahimmanci hatsi a duniya ().

Yana da launi mai haske da rubutu, da kuma taushi, ɗanɗano mai daɗi. Ana ɗaukar nauyi mai nauyi ko gari mai yawa, ana haɗuwa da shi tare da wasu fulawa marasa kyauta ko amfani da su a girke-girke da ke buƙatar ƙaramar gari.

Masarar dawa tana cike da fiber da furotin, wanda zai iya taimakawa jinkirin shayar sukari. Hakanan ya ƙunshi wadataccen ƙarfe na ma'adinai, da kuma antioxidants waɗanda ke taimaka muku yaƙi da kumburi (,,).

Za a iya gurɓata garin dawa a yayin sarrafawa Nemi alamar da ba ta da alkama.

Bincike ya nuna cewa garin dawa yana dauke da sinadarai wadanda zasu iya taimakawa rage kumburi da daidaita matakan sukarin jini.

4. Garin Amaranth

Kamar buckwheat, amaranth ana ɗaukar sa a matsayin mai ƙage. Rukuni ne na sama da hatsi 60 waɗanda a da ake ɗaukarsu babban abinci a cikin wayewar Inca, Maya da Aztec.

Amaranth yana da ƙasa, ɗanɗano mai ƙoshin lafiya kuma yakan ɗauki ƙanshin sauran abubuwan ƙarancin. Zai iya maye gurbin kashi 25% na garin alkama amma ya kamata a haɗashi da sauran fulawa lokacin yin gasa. Mafi kyawun amfani da wannan nau'in gari shine don yin gyada, dunƙulen burodi da burodi.

Yana da wadataccen fiber, furotin da ƙananan ƙwayoyin manganese, magnesium, phosphorus, iron da selenium. Wadannan abubuwan gina jiki suna taimakawa kwakwalwa, lafiyar kashi da hadewar DNA (,,,).

Idan kuna da rashin haƙuri, tabbatar da karanta alamun rubutu. Amaranth da aka sarrafa a wurare iri ɗaya kamar alkama na iya ƙunsar alamun alkama.

Garin Amaranth yana da wadataccen kayan abinci wanda ke taka rawa a lafiyar kwakwalwa, lafiyar kashi da hada DNA.

5. Fulawar Teff

Teff shine mafi ƙanƙan hatsi a duniya kuma yana da girman 1/100 na kernel na alkama.

Ya zo da launuka iri-iri, daga fari zuwa ja zuwa launin ruwan kasa mai duhu. Launuka masu haske suna da ɗan ɗanɗano mai ƙanshi, yayin da duhu masu duhu sun fi ƙasa a dandano.

A al'adance ana amfani da garin Teff don yin injera, mai daɗaɗɗen burodi, irin wainar kamar na Habasha. Yanzu ana amfani dashi don wasu abinci kamar su pancakes, hatsi, gurasa da abinci. Ana iya sauya shi don 25-50% na alkama ko gari mai ma'ana.

Furen Teff yana da furotin, wanda ke inganta jin daɗin cikawa kuma zai iya taimakawa rage buƙatun (,).

Babban abun ciki na fiber na iya taimakawa wajen sarrafa sukarin jini, rage yawan ci da taimakawa rage nauyi (,).

Abin da ya fi haka, yana dauke da alli fiye da kowane irin hatsi kuma shi ne tsoffin hatsi da ya ƙunshi bitamin C (,).

Kamar kowane irin hatsi, don tabbatar da cewa fulawar ta teff ba ta 100% mara alkama, duba inda aka sarrafa ta.

Teff shine mafi ƙanƙan hatsi a duniya. Koyaya, garin sa yana cike da naushi na abinci.

6.Fulawar Arrowroot

Fulawar Arrowroot ba ta da yawan alkama - kuma ba ta da hatsi. Ana yin sa ne daga wani abu mai sitaci wanda aka samo daga tsiron wurare masu zafi wanda aka sani da Maranta arundinacea.

Fulawa ce mai fa'ida kuma ana iya amfani dashi azaman mai kauri ko gauraya shi da almond, kwakwa ko garin fure na tapioca don burodi da kayan zaki. Idan kana son kayan kwalliya, mai santsi, yi amfani da shi da kansa.

Wannan garin yana dauke da sinadarin potassium, B-bitamin da kuma iron. Nazarin ya nuna yana iya motsa ƙwayoyin ƙwayoyin cuta da haɓaka aikin rigakafi (,).

Strochi mai tushen arrowroot gari na iya zama mai kauri mai kyau ko gauraye shi da sauran fulawa don ƙirƙirar samfuran burodi. Yana iya ma ba da ƙarfin haɓaka.

7. Gari Mai Shinkafar Kawa

Ana yin fure da shinkafa ta gari daga shinkafar kasa An yi la'akari da gari na gari duka kuma yana ɗauke da ƙwayar, ƙwayar cuta da ƙoshin lafiya.

Yana da ɗanɗano mai ƙanshi kuma ana iya amfani da shi don yin roux, kauri miya ko shirya abinci mai burodi, kamar kifi da kaza. Ana amfani da garin shinkafa na Brown don yin taliya kuma ana iya haɗa shi da wasu fulawa mara yisti don burodi, kayan kwalliya da biredin kek.

Wannan gari yana dauke da furotin da zare, dukkansu zasu iya taimakawa rage matakan suga na jini da rage nauyin jiki (,,,).

Har ila yau yana da wadataccen ƙarfe, bitamin B, magnesium da manganese, da kuma mahaɗan tsire-tsire da ake kira lignans. Bincike ya nuna cewa lignans suna taimakawa kariya daga cutar zuciya (,,).

Don kaucewa gurɓatuwa tare da alkama, nemi fulawar shinkafa mai launin ruwan kasa wacce ba a samar da ita a cibiyar ba wacce kuma ke sarrafa alkama.

Fure da aka yi daga shinkafar ruwan kasa tana ba da fa'idodin kiwon lafiya iri-iri. Zai iya taimakawa rage matakan sukarin jini, rage nauyin jiki da kariya daga cututtukan zuciya.

8. Fulawar Oat

Ana yin garin oat ne ta hanyar nika hatsi. Yana ba da kayan da aka toya da ɗanɗano fiye da gari mai ma'ana kuma yana haifar da taushi, ƙarancin rubutu.

Yin burodi tare da garin oat na iya sa samfurinku ya zama mafi danshi. Saboda rashin alkama, wasu sinadaran zasu buƙaci a daidaita su don ƙirƙirar haske da walƙiya kayan abinci da aka toya.

Oats na dauke da nau'in zare mai narkewa wanda ake kira beta-glucan, wanda ke da fa'idodi masu yawa ga lafiya. Wannan zaren zai iya taimakawa rage “mummunan” LDL cholesterol, da kuma sukarin jini da matakan insulin (,,).

Hakanan suna da wadata a cikin wasu abubuwan gina jiki kamar furotin, magnesium, phosphorus, B-bitamin da ƙungiyar antioxidant avenanthramides (34,,, 37).

Oats da garin oat galibi suna fuskantar matsala, ya danganta da yadda suka girma da kuma inda aka sarrafa su. Idan ba za ku iya cin alkama ba, ku tabbata cewa ku nemi samfuran da ba su da gurasar alkama.

Oat na gari yana bada fiber mai narkewa da antioxidants wanda zai iya taimakawa kariya daga cutar zuciya da ƙananan matakan sukarin jini. Lura cewa yana iya gurɓata tare da alkama.

9. Garin Masarar

Masarar masara ita ce irin ingantacciyar ƙasa ta masarar. Masarar an yi ta ne daga dukkan kwaya, gami da reshe, ƙwayar cuta da ƙoshin lafiya.

Ana amfani da shi azaman mai kauri don ruwa kuma ana iya amfani dashi don yin tortillas da breads.

Masarar masara ta zo da fari da launuka masu launin rawaya kuma ana iya haɗa ta tare da wasu fulawa marasa kyauta don yin ɓawon pizza.

Yana da yawa a cikin fiber kuma kyakkyawan tushe ne na carotenoids lutein da zeaxanthin. Wadannan mahadi biyu na shuke-shuke suna aiki a matsayin antioxidants kuma suna iya amfani da lafiyar ido ta hanyar rage lalacewar kwayar cutar da ke da shekaru da kuma rage barazanar kamuwa da cutar ido (,,).

Hakanan yana da yawa a cikin bitamin B6, thiamine, manganese, magnesium da selenium na antioxidant (41).

Masara ta kasance daga wani reshe na gidan ciyawa fiye da alkama mai yalwar alkama, sha'ir da hatsin rai. Cutar gurɓataccen abu galibi yana cikin abincin da aka sarrafa shi da garin masara. Ko masarar masara na iya ƙunsar gari na yau da kullun.

Masarar masara gari ne na gari gabaɗaya, yana samar da zare da antioxidants wanda zai iya fa'idantar da lafiyar ido.

10. Gumakan Chickpea

Chickpeas wani ɓangare ne na dangin legume. Ana yin garin Chickpea daga busasshiyar kaza kuma an san shi da garin garbanzo, garin gram da kuma besan.

Chickpeas suna da ɗanɗano na ɗanɗano da ƙyallen hatsi kuma sananne ne a Gabas ta Tsakiya da abinci na Indiya. Ana amfani da garin Chickpea don yin falafel, hummus da kuma flatbread socca.

Yana da kyakkyawan tushen fiber da furotin mai tushen shuka. Wadannan abubuwan gina jiki suna aiki tare don rage saurin narkewa, inganta cikawa da sarrafa nauyin jiki (,,,).

Garin garin Chickpea shima yana da yawa a cikin ma'adanai magnesium da potassium, dukkansu suna taka rawa wajen inganta lafiyar zuciya (,,).

Gurbacewar giciye na iya faruwa tare da wasu abincin da aka ƙera wanda aka yi shi da wasu fulawar da ke dauke da alkama.

A matsayin leda, garin fulawa yana ba da furotin mai gina jiki, zare da sauran abubuwan gina jiki waɗanda za su iya kariya daga cututtukan zuciya.

11. Fulawar Kwakwar

Ana yin kwakwa daga busasshiyar naman kwakwa kuma tana ba da ɗan ɗanɗano na kwakwa.

Samfurin sa na haske yana samarda sakamako iri ɗaya zuwa na gari na yau da kullun kuma yana da kyau don yin burodi da burodi. Lura cewa garin kwakwa na shan ruwa sosai fiye da na yau da kullun ko na almond.

Yana da yawa a cikin cikakken mai lauric acid. Wannan matsakaiciyar sarkar triglyceride na iya samar da kuzari ga jikin ku kuma yana iya taimakawa rage “mummunan” LDL cholesterol a hade tare da abun ciki na fiber na gari (,).

Bincike ya nuna cewa sinadarin fiber na iya taimakawa wajen kiyaye matakan sikarin cikin jini, saboda baya haifar musu da karu ().

Gwanon kwakwa shine zaɓi mai kyau ga waɗanda ke da ƙwaya da cutar maye. Ana iya gurɓata shi a cikin aikin sarrafawa, don haka tabbatar da duba inda aka samar da garin fulawa.

Cike da zare da lafiyayyen kitse, garin kwakwa kyakkyawan zaɓi ne ga waɗanda ke da alaƙar abinci.

12. Fulawa na Tapioca

Ana yin garin Tapioca ne daga ruwan sanyi wanda aka samo daga asalin rogo na Kudancin Amurka.

Ana amfani da wannan garin a matsayin mai kauri a cikin miya, biredi da pies kuma ba shi da ɗanɗano da dandano mai ɗanɗano. Hakanan za'a iya amfani dashi tare da sauran fulawa marasa kyauta a girke-girke na burodi.

Baya ga carbohydrates, garin tapioca yana ba da ƙarancin abinci mai gina jiki a cikin hanyar zare, furotin ko ƙananan ƙwayoyin cuta. A zahiri, ana ɗaukarsa mara ƙasa da sauran cikakkun hatsi, fure mara yisti kuma galibi ana ɗaukarsa azaman kuzari mara amfani (,).

Fa'idodi ɗaya na kiwon lafiya na garin tapioca shine ƙarancin sitaci mai tsayayya, wanda ke aiki kamar fiber. Tsayayya da narkewa, wannan sitacin yana da alaƙa da ingantaccen tasirin insulin, ƙananan matakan sukarin jini, rage ci da sauran amfanin narkewar abinci (54, 55, 56,).

Idan kun kasance a kan abincin da ba shi da yalwar abinci, ku tabbatar cewa ba a haɗa garin garin tapioca da wani garin mai dauke da alkama ba.

Inarancin abubuwan gina jiki gabaɗaya, garin tapioca shine zaɓi mai kyau na hatsi-, maras alkama da kuma mara ƙwai don yaƙar ruwa da amfani dashi a cikin kayayyakin burodi. Hakanan yana iya ba da fa'idodin narkewa.

13. Fulawar Rogo

Rogo itaciya ce mai tushe ko tuber wacce take Kudancin Amurka. An kuma san shi da suna yuca.

Ya bambanta da garin tapioca, wanda aka yi shi daga wani ruwa mai ɗaci wanda aka samo daga asalin rogon, ana yin garin rogo ta grating da bushe tushen duka.

Wannan gari ba shi da alkama, hatsi- kuma ba shi da kwaya.

Ya fi kama da farin gari kuma ana iya amfani dashi cikin girke-girke na kiran gari mai ma'ana. Yana da dandano mai tsaka tsaki kuma yana da sauƙin narkewa. Hakanan yana da ƙarancin adadin kuzari fiye da na kwakwa ko na almond.

Garin rogo ya kunshi galibi mai dauke da abinci mai guba. Hakazalika da garin tapioca, yana ba da sitaci mai tsayayya, wanda ke da nau'ikan amfanin tsarin narkewa (54, 55, 56,).

Wasu bincike sun ba da shawarar cewa abun cikin sitaci mai tsauri a cikin irin wannan fulawar na iya taimakawa rage matakan sukarin jini da inganta ƙwarewar insulin. Lura cewa sarrafa tushen rogo na iya rage matakan sitaci mai tsayayyiya wanda yake cikin garin (58, 59, 60).

Saboda ana iya amfani da garin rogo shi kadai a cikin kayayyakin abinci, da alama ba za a iya gurbata ta ba. Koyaya, koyaushe yana da mahimmanci duba inda aka sarrafa samfurin.

Gluten-, hatsi-kuma ba tare da kwaya ba, garin rogo kyakkyawan zabi ne ga waɗanda ke da alaƙar abinci. Abubuwan da ke tattare da sitaci na iya ba da fa'idodin narkewar abinci.

14. Fulawar Tigernut

Duk da sunan ta, ba a yin garin tigernut daga goro. Tigernuts ƙananan kayan lambu ne waɗanda ke girma a Arewacin Afirka da Bahar Rum.

Fulawar Tigernut tana da ɗanɗano mai ɗanɗano da ƙoshin lafiya wanda ke aiki sosai a cikin kayan da aka toya. Dadin sa yana baka damar rage yawan suga a girkin ka.

Lura cewa ya ɗan fi ƙarfin farin gari kuma wataƙila yana haifar da samfuran da ke da ƙyalli.

Kofi na huɗu yana ɗaukar gram 10 na zare, wanda zai iya taimakawa rage ƙwayar cholesterol. Hakanan garin Tigernut yana da wadataccen mai mai ƙoshin lafiya, baƙin ƙarfe, phosphorus, potassium da bitamin E da C (, 61, 62,).

Sabo a kasuwar da ba ta alkama, ƙananan kamfanoni ke samar da wannan garin. Rashin haɗarin gurɓataccen abu yana da ƙasa, saboda damuna ba su da asali.

Mai wadataccen kayan abinci, tigernut gari yana ba da sauƙin farin fure a cikin kayan da aka toya.

Layin .asa

Akwai nau'ikan lafiya, wadanda basu da alkama zuwa na yau da kullum ko na alkama wadanda suke fama da cutar ta celiac, rashin lafiyar celiac ko kuma wadanda suke gujewa alkama saboda wasu dalilai.

Wasu filayen da basu da alkama suna da abubuwan gina jiki fiye da wasu, wanda ke sanya su lafiyayyun zabi don haɗawa cikin abincinku.

Yawancin fure marasa kyauta suna buƙatar gyare-gyaren girke-girke ko haɗuwa da nau'ikan fulawa marasa kyauta don ƙirƙirar ingantaccen samfurin ƙarshe. Tabbatar kimanta girkin ku.

Idan kun zaɓi ko buƙatar gari mara yisti, ku tabbatar da kwatanta abubuwan gina jiki, dandano da girke-girke kafin yin zaɓin garin ku.