Mafi Kyawun Nau'ikan 6 na Taliyar Gluten-Kyauta da Taliya

Wadatacce

• 1. Tataccen Rasta Taliya
• 2. Shirataki Taliya
• 3. Chickpea Taliya
• 4. Quinoa Taliya
• 5. Soba Noodles
• 6. Taliya da yawa
• Layin .asa

Ga masoya taliya, barin kyauta ba zai iya zama abin tsoro ba fiye da sauƙin sauƙin abinci.

Ko kuna biye da abincin da ba shi da yalwar abinci saboda cututtukan celiac, mai sa hankali ga alkama ko fifiko na mutum, ba lallai ba ne ku daina jita-jita da kuka fi so.

Kodayake yawanci ana yin taliyar gargajiya ta amfani da garin alkama, akwai wadatattun hanyoyin da ba su da alkama.

Anan ga mafi kyawun nau'ikan taliya mara yisti da noodles.

1. Tataccen Rasta Taliya

Taliyan shinkafa ta Brown ita ce ɗayan shahararrun nau'ikan taliya da ba shi da yalwar abinci saboda ƙamshi mai ɗanɗano da ƙyallen tauna - duka waɗannan suna aiki da kyau a madadin mafi yawancin abincin taliya na gargajiya.

Idan aka kwatanta da sauran nau'ikan taliya, taliyan shinkafa mai ruwan kasa itace mai kyau ta fiber, tare da kusan gram uku a cikin kofi ɗaya (gram 195) na taliyar da aka dafa ().

Har ila yau, shinkafar launin ruwan ƙwai tana da mahimmanci a cikin ƙananan ƙwayoyin cuta kamar manganese, selenium da magnesium (2).

Ari da, bincike ya nuna cewa furotin da aka samo a cikin shinkafar shinkafa an ɗora shi da antioxidants, mahadi masu ƙarfi waɗanda za su iya taimakawa yaƙi da lalacewar ƙwayoyin ƙwayoyin cuta da inganta ƙoshin lafiya ().

Wasu nazarin sun gano cewa cin shinkafar launin ruwan kasa na iya kara matakan antioxidant a cikin jini kuma yana iya taimakawa wajen hana ci gaba da yanayi kamar su ciwon sukari, ciwon daji da cututtukan zuciya (,).

Takaitawa Taliyan shinkafa Brown shine kyakkyawan tushen fiber, ma'adanai da antioxidants wanda zai iya inganta lafiyar kuma ya hana cutar ci gaba. Flavoranɗano mai ɗanɗano da ƙyallen taunawa yana mai da shi babban madadin mafi yawancin nau'in taliya na gargajiya.

2. Shirataki Taliya

Shirataki noodles ana yin sa ne daga glucomannan, wani nau'in zare ne da aka ciro daga asalin itacen konjac.

Saboda zaren ya ratsa cikin hanjinka wanda bai gama lalacewa ba, shirataki noodles ya zama ba shi da kalori da carbs.

Suna da yanayin gelatinous kuma ba su da ɗanɗano amma suna ɗanɗano daɗin ɗanɗano na sauran abubuwan haɗin yayin dafa shi.

Bugu da ƙari, an nuna fiber na glucomannan don ƙara ƙimar nauyi da rage matakan ghrelin, hormone da ke motsa yunwa (,).

Sauran nazarin sun gano cewa kari tare da glucomannan na iya rage matakan cholesterol, daidaita karfin jini da kuma magance maƙarƙashiya,,,,.

Koyaya, ka tuna cewa shirataki noodles ba sa ba da kusan adadin kuzari ko abinci mai gina jiki ga abincinka.

Saboda wannan, yana da mahimmanci musamman don ɗora abubuwa masu lafiya don taliya, kamar ƙwayoyi masu ƙoshin lafiya, kayan lambu da furotin.

Takaitawa Shirataki noodles an yi shi ne daga glucomannan, wani nau'in fiber wanda ba shi da kalori kuma zai iya taimakawa haɓaka ƙimar nauyi, rage matakan cholesterol, daidaita sukarin jini da sauƙaƙe maƙarƙashiya.

3. Chickpea Taliya

Taliyan Chickpea wani sabon nau'in taliya ne mara kyauta wanda ya sami kyakkyawar kulawa kwanan nan tsakanin masu amfani da kula da lafiya.

Ya yi kama da taliya na yau da kullun amma tare da alamar ɗanɗano na ɗanɗano da ɗan ƙaramin taushi mai taushi.

Har ila yau, babban furotin ne, madaidaicin fiber, yana ɗaukar kimanin gram 13 na furotin da gram 7 na fiber a cikin kowane awo biyu (gram 57) na hidimtawa ().

Protein da fiber suna da sakamako mai cikawa kuma zasu iya taimakawa rage yawan abincin kalori cikin yini don taimakawa kula da nauyi (,,).

A hakikanin gaskiya, karamin binciken da aka yi a cikin mata 12 ya gano cewa cin kofi guda (gram 200) na kajin kafin cin abinci ya taimaka wajen rage yawan sikarin da ke cikin jini, yawan ci da kuma amfani da kalori daga baya a ranar, idan aka kwatanta da abincin da ake sarrafawa ().

Abin da ya fi haka, bincike ya nuna cewa kaji na iya inganta aikin hanji, rage matakan cholesterol da inganta kula da sukarin jini (,).

Takaitawa Taliyan Chickpea yana da furotin da zare, wanda na iya taimakawa sarrafa nauyi da taimakawa inganta aikin hanji, matakan cholesterol da kula da sukarin jini.

4. Quinoa Taliya

Quinoa taliya ita ce ba ta da alkama don taliya na yau da kullun wanda ake yi daga quinoa wanda aka haɗu da sauran hatsi, kamar masara da shinkafa. An bayyana shi sau da yawa kamar kasancewa mai ɗanɗano mai ɗanɗano tare da ɗanɗano mai ƙanshi.

Babban kayan aikin shi, quinoa, sanannen hatsi ne wanda aka fifita don bayanan martaba mai gina jiki, ɗan ɗanɗano da fa'idodin kiwon lafiya masu yawa.

A matsayin daya daga cikin cikakkun tsaran sunadarai da ake dasu, quinoa yana bayarda kashi mai dadin gaske na dukkanin muhimman amino acid dinda jikinka yake bukata ().

Quinoa shima kyakkyawan tushe ne na wasu muhimman bitamin da ma'adanai, gami da manganese, magnesium, phosphorus, folate, jan ƙarfe da baƙin ƙarfe (19).

Ari da, taliyan quinoa yana da wadataccen zare, yana bayar da kusan gram 3 na zare a cikin kowane kofi ɗaya 1/4 (gram 43) na busasshiyar taliya ().

Karatun ya nuna cewa zaren na iya rage saurin shan suga a cikin jini don daidaita matakan sukarin cikin jini, inganta lafiyar narkewar abinci da inganta jin dadin jiki don hana kiba (,,).

Takaitawa Ana yin taliyar quinoa da quinoa da sauran hatsi, kamar masara da shinkafa. Yana da kyakkyawan tushen furotin, fiber da micronutrients kuma yana iya zama mai amfani ga lafiyar narkewa, kula da sukarin jini da kiyaye nauyi.

5. Soba Noodles

Soba noodles wani nau'in taliya ne da aka yi daga garin buckwheat, tsire-tsire da ake yawan amfani da shi don ƙwaya mai kama da hatsi.

Suna da ɗanɗano na ɗanɗano tare da taunawa, ƙirar hatsi kuma ana samun su cikin siffofi da girma dabam-dabam.

Sood noodles suna da ƙarancin adadin kuzari fiye da nau'ikan taliya na gargajiya amma har yanzu suna ba da adadin furotin da zare mai kyau.

Abincin oza biyu (gram 56) na soba noodles da aka dafa ya ƙunshi kusan gram 7 na furotin, gram 3 na zare da kuma adadi mai yawa na ƙananan ƙananan ƙwayoyin cuta kamar manganese da thiamine (, 25).

Nazarin ya nuna cewa cin buckwheat na iya haɗuwa da ingantaccen matakan cholesterol, hawan jini da ƙididdigar nauyi (,).

Soba noodles kuma suna da ƙananan glycemic index fiye da sauran kayan abinci, ma'ana cin naman bain soba ba zai ƙara yawan sikarin jininka ba ().

Koyaya, lura cewa wasu masana'antun suna haɗa buckwheat gari tare da wasu nau'in fulawa yayin samar da irin wannan taliya.

Tabbatar da bincika lakabin sinadaran a hankali kuma a guji duk wani samfuri wanda ya ƙunshi garin alkama ko farin fure idan kuna da cutar celiac ko ƙoshin lafiya.

Takaitawa Soba noodles wani nau'in noodle ne da aka yi da garin buckwheat. Cin buckwheat an danganta shi da ingantacciyar lafiyar zuciya, daidaita nauyi da matakan sukarin jini.

6. Taliya da yawa

Yawancin nau'ikan taliya ba tare da alkama ana yin su ta amfani da gauraya iri daban-daban, ciki har da masara, gero, buckwheat, quinoa, shinkafa da amaranth.

Theimar abinci mai gina jiki na waɗannan nau'ikan taliya na iya bambanta ƙwarai dangane da irin nau'in hatsi da ake amfani da su.Suna iya ƙunsar ko'ina tsakanin gram 4-9 na furotin da kuma gram 1-6 na fiber a kowane oza 2 (gram 57) na hidimar (,,).

Mafi yawan lokuta, taliyan multigrain na iya zama mai kyau madadin taliya na yau da kullun ga waɗanda ke fama da cutar celiac ko ƙoshin lafiya.

Hakanan taliya iri-iri tana daɗa kusanci da ɗanɗano da ƙwarewa zuwa taliyar gargajiya. Sauyawar sauƙi kawai zata iya yin duk girke-girke da kuka fi so kyauta.

Koyaya, yana da mahimmanci a mai da hankali sosai ga lakabin abubuwan sinadaran da kuma nisantar kayayyakin da aka ɗora su da filler, abubuwan ƙari da abubuwan da ke dauke da alkama.

Takaitawa Ana yin taliya iri-iri daga hatsi kamar masara, gero, buckwheat, quinoa, shinkafa da amaranth. Sau da yawa kusan wasa ne na taliya na yau da kullun dangane da dandano da laushi, amma bayanin abinci mai gina jiki na iya bambanta dangane da kayan aikin sa.

Layin .asa

Kodayake ana iya ɗaukar taliyar gaba ɗaya daga tebur ga waɗanda ke cin abinci mara-yalwar abinci, yanzu akwai wadatattun zaɓuɓɓuka.

Tabbatar da zaɓar samfuran da basu da wadataccen alkama da kuma bincika lakabin sinadaran sau biyu don guje wa gurɓataccen gurɓataccen abu da illa mai illa.

Ari ga haka, ci gaba da cin abinci a cikin matsakaici kuma ku haɗa taliyar ku tare da wasu sinadarai masu gina jiki don haɓaka fa'idodin lafiyar ku da kiyaye ingantaccen abinci.